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!

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.