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!

RAT RACE URBAN ADVENTURE, BRISTOL 2008

This weekend it's Bristol's Rat Race - a fun and challenging event based in and around the centre of Bristol which involves running, cycling, kayaking, abseiling and climbing.

If you're a competitor and you're starting to get concerned as to whether your knee will survive the run, or your shoulder the kayak etc, don't waste any time in getting some free advice from a chartered physiotherapist by calling 07984203698 or emailing enquiries@thephysioplace.com.

Any competitors in need of a physio appointment will also be entitled to a reduction on all assessments and treatments between now and the end of June by way of a 'thank you' for your efforts in raising money for the Penny Brohn Cancer Care Charity. To take advantage of this reduced rate of £25 (usually £34) call 07984203698. For more information about where in Bristol you can find The Physio Place log onto www.thephysioplace.com.

RESEARCH INTO REFLEXOLOGY BBC PROGRAMME

Did you see the programme last night about Reflexology? I watched with fascination as a scientist tried to find out and understand the theory behind the practice of reflexology. I have worked alongside reflexologists in the past and have been told by several of the 'freeing up energy pathways' and 'influencing nerves' by massage of the foot but never really understood it from an anatomical view point.

I think the programme served to show that although anecdotal evidence suggests that reflexology can be helpful, from an anatomical point of view it cannot be proven how. However it did prove that touch has an important effect on positively influencing how people feel, which as a physiotherapist who does a lot of hands-on treatment, is good to see proven.

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.

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!