10k COASTAL COMPLETED!! MORE ADVICE ON HOW TO PREPARE FOR YOURS

I can't quite believe I've done it but the 10k (more like 7 miles in reality by the time we'd been rerouted around the fields of lambs and bulls!) has been done and what's more, I enjoyed it!!

Last Friday we made our way to St Ives for the Cornwall leg of the Endurance Life Trail Run. Well organised and welcoming we all enjoyed the event. Not the easiest of trails but scenic and historically of great interest with remains of a tin mining community lining the first part of the route.

Key things I think helped me get the most out of and enjoy the race were

* doing several steep hills back to back last week which worked hard my calves and the top part of my hamstrings. After a few days of recovery and a good stretching programme they were definitely better equipped for the event.

* NOT eating loads of carbs the night before - it's only 10k after all!!

* ensuring good hydration levels well in advance of the race

* finding out what my muscle lengths and strengths/weakness were at the start of my training and including work into these areas as part of my training

* consciously activating my gluts and hamstrings when running down hill to increase the control and reduce the load through my knees

* core stability work

* always wearing the right footwear


Although this list is far from exhaustive, I hope it will help some, perhaps those new to running, in preparing for a race and with any luck, could save you a trip to the physio for pain relief purposes!!

COASTAL RUN - TRAINING UPDATE....

So, today I went out and tried hills. Up and down and up and down and up and down. Anyone watching would wonder about my sanity....!!

The difference between off-road and on-road is very different especially with all the lumps and bumps in the terrain. Anyone doing a coastal run really needs to up the off-road training in my opinion.

The best thing about today's run was that I could really feel the top of my hamstrings and gluts working which is fantastic. Running on the flat suddenly seems SO much easier. I've tried training this area before in the gym but to be honest I think the best and most effective way is probably to just get out and run or walk up hill. Consciously thinking about working these muscles whilst doing the activity will also be helpful.

Another thing I really noticed today was that the wind was quite strong which meant one side of my abs had to work harder than the other to stabilize me. I could really feel this later on in the run. The camber of a road can also have an effect to performance. Bearing these things in mind and working core stability and oblique together with switching sides of the road/slope will also help.

Bye for now.

COASTAL RUNNING TRAINING!!

Oh my goodness, where's the time gone...I cannot believe it! In just under two weeks I will be taking part in a 10k coastal run in Cornwall! I'm not entirely sure how I managed to be persuaded to do this.......my mother assures me 'I'm too old, not a runner and will probably never recover'!! She could be right!. However fellow British Military Fitness friends (or BMFers, as we're affectionately known!) have encouraged me that I'm more than capable and 'it'll be fun'!! So I booked. Staying in a caravan....another story altogether but hey......there'll be about 12 of us from BMF, Bristol braving the various distances of 10k, half and full marathon. I'm assured it'll 'be beautiful, as long as it's not too windy, wet, hot, cold, hilly, muddy.....etc...etc.'!!

Not naturally choosing to run long distances - 5k has always been more than enough in my opinion - I've had to consider a few things.

Kit - I need kit for this. Great a chance to go shopping I thought but now have more lycra than I think is really healthy and trail shoes, what 'depth of tread do I require' ....and so a new door opens to another world and language!!

Fully kitted out I started my training. Up hills, down hills, interval training, long distances, sprints..oh I've followed the advice!!. The million dollar question is.......will what I've done really be enough!!??

I hope so. As long as I get round in one piece and can still walk the next day I'll be happy!

On a plus side - and this is a huge plus. Bristol is a beautiful city. Running around this city gives a huge diversity of landscapes and people, Ashton Court and the Downs, the Docks and Clifton, truly spectacular. I've seen dog walkers, mums and pushchairs, fellow runners, students picnic-ing, people sitting in cars relaxing, golfers, walkers, older, younger, police on patrol, people out riding, mountain biking and climbing, some who I think were considering fly-tipping and looked very suspicious! others, with faces painted, trying to tie up a banner illegally. Patient's have reported seeing me out training, not a good look I can assure you but certainly even less so on the homeward stretch up Bridge Valley Road!! Oh the joys.

Now for the handy hints that this blog aims to offer.....
1. Endurance life (should you wish to join this madness are the company that we're doing this through.
2. If you're doing hill running don't forget to increase your calf stretches, dropping your heel over a box to add to the stretch should help. You'll also need to make sure that you have enough strength through this range to get the most power out of each push.
3. Make sure you have strong bottom (gluteus maximus and minimus) and hamstring muscles for running both up and down hill. If you're not sure whether they're strong enough or not, try squeezing these muscles next time you're going up or down hill and see how much more strength you can recruit.
4. Don't forget to be well hydrated before you go out and take a phone if you're going on your own!
5. Quads stretches are also helpful to prevent anterior knee pain. Make sure you keep a neutral pelvis throughout this stretch. This will ensure you get the most out of the stretch.
6. Core stability is key for endurance. Without it you (especially your legs) may well tire earlier than expected.

If you'd like any more information on this or any sports injuries running or otherwise please do not hesitate to email jemma@thephysioplace.com or call.

BATH HALF MARATHON 2009

It's that time of year again...already!!

Good luck to everyone running this weekend in the Bath Half.

There have a been a number of runners over the last few weeks who've been to physio with various aches and pains many of which, thankfully, are now resolved. Just a couple of hopefully handy hints for anyone who is not used to long distance running, remember to do your stretches, trying out new trainers at this stage is not recommended and so close to the day long runs and heavy training sessions are not advised - save your energy!

If however you're struggling with any aches and pains it's well worth seeing a professional before you do the race as it may just be a couple of exercises or some massage that will make all the difference!

If you're based in or near to Bristol you may be interested to know that The Physio Place is offering £5 off all physiotherapy treatments and massage for all Bath Half Marathon runners until Friday 20th March. To take advantage of this offer email enquiries@thephysioplace.com quoting this blog.

Hope it all goes brilliantly for you!

GOOD POSTURE AT YOUR DESK......

....AND HOW TO AVOID NECK AND SHOULDER PAIN!


The day started well. I had nothing planned that would get in the way of ploughing through the enormous pile of paperwork I had to do.

Sitting at my desk, well more of a dining room table, with a chair that despite being made for the table is actually slightly too low, I set to. Keen to achieve my goals for the day I soon became totally engrossed in my work. The hours rushed by and the pile reduced. After a couple of coffees and a very short break for lunch, I finally resurfaced about 8 hours later, slightly achey around my shoulders but thrilled that I'd made such progress. All was well.

That was, until I woke the next morning!

Not quite so lively this morning. I struggled to lift my head off the pillow and turning it more than a couple of degrees was agony. I resumed my seat at the table and laptop and quick realised this position was the cause of my pain! Taking the decision that I would steer clear of any computer orientated work for the day I went to work. After a couple of hours of work and despite best efforts with good posture and light exercise etc I soon realised I needed some treatment! So off to physio I went! Yes, I know, it was funny and I was teased mercilessly! A physio with neck and shoulder pain due to using a laptop and not sitting well!

The following day, I awoke with more range of movement and started to look at the positives of this experience! I can now empathize fully with people who work at a workstation that's not well set up, use laptops for hours at a time and suffer with neck and shoulder problems as a result. My advice is don't struggle with it. If you're working from home and it's up to you to make sure your workstation is set up well, why not get hold of the HSE workstation assessment guidelines. If you work within a company who has workstation assessors and your desk hasn't yet been looked at, give them a call. Finally, if you have had/done all these things and are still suffering, consider the frequency of the breaks you take - are they at least hourly? Consider your eye sight - is it ok, when did you last have your eyes tested? How is your posture in the chair you're using - can you get your bottom back fully in the chair and still with approximately 3 fingers width between the back of your knee and the front of the seat? Is your chair at the right height for your desk? Do you need a footstool? Is the lumber (low back) support in the right place, level with your low back curve? What height is your screen at? Using a laptop for any length of time is not ideal - using either a separate keyboard and screen raise or separate screen / desk top may well be worth considering.

I hope this offers some help in getting your problem sorted but for more information I recommend logging onto the HSE website and looking at their relevant publications. Whatever happens don't struggle with aches and pains. In my experience, if they're posturally related and worse when you're at your desk, it's worth getting someone to have a look and see what can be done to help both you and your workstation.

If you have questions about this or would like some advice about any postural/work related aches and pains you're experiencing, do email me - jemma@thephysiplace.com

NEW YEARS RESOLUTIONS, SPORTING GOALS

Happy New Year! The gym is packed and it seems, more that ever, that people are on a health drive.

What about you? What are your goals for 2009 - to lose weight and get fit, start walking, running, consider a 5k, enter a marathon, beat last year's time?

Whatever your chosen goal, I wish you the best of luck with it. My one word of advice would be, to make sure nothing gets in the way of you achieving your goal, why not consider having your trainers, running, muscle length and strengths looked at before you get going. Think of it as an MOT aimed at finding out and fixing something before it becomes unroadworthy! We do it for our cars, why not our bodies?

Making sure you have the right technique, kit and muscle activation going on is essential to minimise injury.

A quick check list of things to look at before contacting a physio for your MOT might be to work out how many miles your trainers have done, have they done as much as they're expected to do already? Do they still offer your feet enough support? Next try hopping, squatting, stepping up on a box. Does one leg fatigue more than the other? Is one leg tighter than the other when you stretch? Do you get any aches and pains either during or after you've run?

If any of your answers suggest you might have some work to do or need some help, seek the professionals. A good running shop for trainers is essential. Appropriate exercises to strengthen and lengthen muscles will make a world of difference and if you've got even the smallest ache make sure you get it seen to before you start running. It's only likely to get worse!

For more information about running painfree and/or to book you January MOT email enquiries@thephysiplace.com. If it's stretches you're after, check out the stretches in my earlier blog.


Hope it all goes well and have a great break.

FREE RUNNING ANALYSIS - 21st OCTOBER 2008

What a fantastic month September was! The sun at last made an appearance, the Bristol Half Marathon was a great success with everyone I spoke to reporting an improvement on their PB and relatively few injuries as well - excellent!

Now with October fast approaching and economic gloom surrounding us, we could easily be forgiven for wanting to batten down the hatches and reach for the comfort food...! Don't do it!! What better time to check the racing calender both national and international, Bath Half isn't that far away - all to look forward to :-)

To support you in your effort to 'keep training and achieve your best' I will be holding two evenings of free running analysis at Next Generation Health Club (shortly to become David Lloyd) in Westbury-on-Trym, Bristol BS10 6AZ, the first will be on Tuesday 21st October from 5-7.30. To book your free 20 minute session log onto The Physio Place website and email Jemma.

The assessment will look at your running style, your core stability, muscle lengths and strengths and biomechanics.

Go on, have a go!