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!!

BRISTOL HALF FAST APPROACHING - TIME FOR A SPORTS MASSAGE?

Not long to go now until the Bristol Half. Excellent!

Are you ready?

I hope by now you've managed to get a few long runs done without too many problems? How's your time - are you on target?
How are your muscles coping with the additional mileage - any new aches and pains?

Key things to consider:
Are you doing enough stretching? (see my earlier blog on stretching)
Are you eating and drinking enough of the right kind of food and fluid for long distance runnning?

Finally, have you ever considered having a sports massage? A friend of mine the other day was telling me how important it is to be kind to ourselves!! From my own experience with training I can't say that this thought comes into my head very often, being kind to myself really doesn't get the results I'm looking for.....however, a sports massage does tick that box and is also a great way of getting a bit more flexibility into our muscles.

Why not book one and see?

(For sports massage and/or physiotherapy at The Physio Place, Bristol call 07984203698)

Running the Bristol Half Marathon? How's your running training going?

I hope your training is proving fruitful and you're pleased with your performance and progress. But if not and you're either struggling or suffering why not get some help? I have had several people who have come for treatment recently with complaints of shin, heel and knee pain, calf and hamstring problems, low back and buttock pain. Sound familiar?

If it does and having tried everything you know to make the difference but still don't seem to be making the grade why not email me with the details of your aches/injuries and I'll happily give you some free advice (jemma@thephysioplace.com)

STRETCHES FOR RUNNERS

Over the last couple of days I have had several enquiries from runners about which stretches they should be doing for their legs. I found this website that I think is particularly helpful link - have a look at stretches 1-4. These are good for the legs and won't put any unnecessary stress through your low back when doing them - always a good thing!

MARATHON RUNNING AND HOW TO AVOID KNEE PAIN

Thankfully the number of skiing injuries coming into the clinic at the moment is small, however running is a different story!

With what seems to be an interesting interest in people having a go at running anything from a 5k to a marathon, the number of knee and ankle problems is high.

I've listed here a couple of handy hints that I have found to be the main contributors to problems. First of all trainers!! It's essential that the "green flash" from school are NOT use for running!! Make sure that you visit a good running shop and have your running looked at. Try on a few different pairs to see how they compare. Shops in Bristol include Easy Runner and The Sweatshop, Next Generation Health Club.

Another key problem seems to be the length and strength of leg muscles. By stretching regularly - front and back thigh muscles (quads and hamstrings) and calf muscles, you will help to maintain flexibility and by making sure that muscles are also strong enough. Quick tests to try - hopping 30 times - does one leg tire before the other? If you have access to a leg press - what weight are you able to push on each leg - is there a difference between the two? Whilst lying on your front can you hold a static knee bend against a reasonably firm resistance between the angles of 90 degrees and an almost straight leg? If there are differences they ought to be addressed.

Next, how is your balance? Are you relatively stable when standing on one leg on an uneven surface - does running across uneven ground create problems? Practice standing on one leg on an uneven surface like a trampette/wobble board or perhaps a cushion (if at home)- if quite challenging - you may need either more practice or perhaps some strengthening exercises/support for your feet/ankles.

I know it's hard to know how we look when we run but running at a speed that is right for our form can also help reduce problems. Too much speed without good muscle balance and core muscles can contribute to lower limb problems but also can affect our backs and shoulders too.

To get the most out of your training and enjoy the journey - cos it should be fun!! - the key points are get the right kit, follow a good training programme including healthy eating and if you're at all concerned about an ache or pain - that isn't improving despite my handy hints! - have a chat with a physio and find out what the best plan of action is.

Info on Knee Injury

Seeing a lot of knee injuries at the moment and discovered this site which has some useful material.

Get ski fit

Ok, so you’re heading to the slopes. Planning on an injury-free time and hoping to get the most out of every day.

Well before you go have why not consider some useful exercises to help minimise injury, strengthen your legs and give you the stamina to keep going.

In my experience knee pain is a major problem for both skiers and boarders. We all know that accidents happen but fatigue and muscle weakness not offering enough joint stability leading to injury could be avoided.

For knee strengthening in a gym I would suggest using the leg press and hamstring curl machine. With or without access to a gym – try squats, lunges, step ups (on a box/stair). For improvement in balance – try standing on one leg and drawing a semi-circle in the air with the one that’s off the ground – to make this more difficult why not stand on an uneven surface like a wobble board or cushion. Finally for those inner thigh muscles try lying on one side and lifting the leg of the side you’re lying on – make the lifts both small and large in range. Warming up and really stretching well is also key – especially calves and making sure that you do stretches regularly while your on holiday will certainly help to reduce the risk of strains.

For some general guidelines towards getting fit for skiing this article is helpful:
http://www.sportandme.com/docs/sports/skiing/guide/ski_exercises.html

Here are some more handy hints on how to minimise damage for the beginner skier http://jointhealing.com/pages/sports/skiing.htm