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 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.

TENNIS - ADVICE TO REDUCE/ASSIST WITH UPPER LIMB PROBLEMS

At last the sun's arrived and for many the tennis court beckons. If that's you but you're concerned that old injuries might return, or work related problems may inhibit your game, I recommend you take action and really work to strengthen both your shoulder and arm muscles and also make sure that your core stability muscles are working well.

I regularly treat racquet sports injuries and work related upper limb problems and have found that good posture, core stability and scapular (shoulder blade) control are significant contributors to long term painfree games.

For core muscle activation I recommend looking at my earlier blog on 'running and back pain'. Pilates is also a great way of getting your core muscles working.

Getting your shoulder into a good position is not easy to describe but good posture with well maintained back curves will help to achieve this. Think of a 'piece of string' pulling you up by your hair - don't stick your chest or bottom out but reach up with the imaginary piece of string. This should help to bring your good posture about.

The other thing is strength - once the shoulder and posture and core is good - making sure the muscles around your shoulder blade and arm are strong enough and not too tight. A balance between length and strength of muscles is essential.

Please note that if you're still struggling despite these tips or if you have been experiencing tingling, numbness or pain radiating down your arm and/or into your hand, headaches or other oddities, I recommend that you seek the help of a Chartered Physiotherapist to address the specifics of your problems.

None of the information given on this blog should cause you any problems but if it does stop immediately and seek the advice of a professional.

DOES YOUR BACK ACHE WHEN YOU RUN?

Running analysis is something I really enjoy doing, as it is a great way to see how runners are moving, helping to identify which muscles are working and show potential areas of problems which can contribution to back ache.

Back ache, which can be due to a number of different reasons, is often seen as too little or too much mobility of the spine which can significantly affect performance.

However it cannot be assumed that the problem rests solely with the back itself as tightness and weakness of muscles and/or altered foot, knee and hip mechanics can all have an impact on our spine.

If you are suffering with back pain which is stopping you from running I advise that you contact a qualified chartered physio to address the specifics of your presentation/problems.

If, for example, you find that you occasionally feel back ache at the end of run, I would advise you to have your running analysed by a physio who specialises in this to identify the likely contributing factors.

If you would like some simple pointers on how you might be able to get your back and core muscles into action - which may help with your running performance the following may be helpful. However again, if you struggle with any of the exercises or any of them aggravate anything I really would encourage you to see a physio for specific advice about your needs.

Ok here goes. First of all - a good posture is essential. I know physios go on and on about posture but it really is very important. As many of the muscles that keep us upright and mobile are attached to our spine and pelvis, getting our back curves and pelvis into the right position helps to get the best control/length/strength from our muscles.

One suggestion you can try to help get a good posture is to imagine there is a piece of string attached to the top of your head pulling you upright - please note though - this is not about sticking your chest out!

Next, core stability. I've just had a look at some of the websites that show core stability exercises and they tend to go straight to doing exercises like the 'plank' and 'oblique strengthening'. I strongly recommend that these exercises are NOT the first ones you undertake. I suggest the first muscle that should be addressed is 'transverse abdominus' - which acts as our abdominal 'corset'. This muscle is the deepest abdominal muscle and goes all around our trunk. There are a number of ways to try to activate this muscle one way is to try tightening your pelvic floor muscle - not your 'washboard' - and remember to keep breathing!

The next key muscle is 'multifidus' which runs either side of the lower spine. Try taking a light weight in one hand and raising a straight arm forward - this will work the opposite back muscle - repeat on the other side - remember to keep your good posture throughout!

Assuming you are not in pain and that the muscles mentioned above are working well, why not have a go at the more challenging exercises on this link

Earlier I mentioned the contribution to back problems that altered foot, knee and hip mechanics can have. One key way to help address some of these problems is with making sure you have the right trainers. I keep coming back to the importance of trainers but it really is vital to get this bit of kit right and also remember that trainers don't last forever! Most will be good for between 400-500 miles then will need replacing. Make sure you go to a good shop which looks at you running. Try on a few pairs to make sure you've chosen the most comfortable one for you which also offers enough support.

Hope that helps.