Running Tips from the Expert

Here is the summary of the email from an Expert Sports Physician. He was the doctor for the Indian Hockey Team, Cricket Team, currently for the Deccan Chargers.

Dear friend-runners, some important information I would like to share with all of you. During 20 years of my experience, I have seen many runners and players with lot of enthusiasm train very hard but unfortunately end-up their ruuning career abruptly with injuries.

Reasons are very simple;
- Excess training;
- Too many goals in too short time to achieve
- Not considering the conditioning needs of the body
- Not considering the age and the inherent disabilities that every individual has
- Not giving adequate rest and recovery between the races

Here are few tips to think about

- Run only 4-5 days a week
- Do knee and back conditioning exercises 2-3 times a week for the rest of life
- Respect every small injury and allow it to recover completely before you resume training which should be very gradual in nature
- Hear your foot contact sounds during running - should be smooth and similar on both feet
- Try to reduce the impact of feet on ground which helps in running economy
- Periodization; that means, plnning of training in relation to time available before races- important.

You are most Wellcome to contact me if you need any help;
Run careful---Run for Life

With Profound regards,
Prof. Dr S Bakhtiar Choudary Maj (Rtd)
D.Litt (Colombo)
MD (Sportsmedicine). Senior Consultant Sports medicine, Ergonomics and
Obesity
Founder member : British Society for Heart failure
Working Group member : European Society Of Cardiology
President : Indian Association of
Occupational Health (AP)
President : Indian Federation of Sports
medicine (AP)
Consultant : Microsoft India Development
Centre
Address
Hyderabad Spine Clinics
770 A , Defence Colony ,
Sainikpuri , SECUNDERABAD-500 094
+91 40 27113853
+91 9849136940www.hyderabadwellness.com
sbakht...@hotmail.com


More views:
A good list by the Prof. In addition to these I would also add:
- Run as much as you can on softer surfaces, like trails or dirt roads.
- Be careful when you increase your mileage. A very slow gradual increase is best.
- You cannot become a good runner overnight. Your body needs time to adapt to the stresses you place on it.