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Having stronger calf muscles is a great way to help reduce the chances of injury. The lower leg and feet take something of a pasting when you run. The peak load that occur when you are running start at around 3 times your body weight. In the lower leg the peak loads on soleus are  7 times body weight at normal running speeds.  Wse types of loads it is easy to see the benefits of stronger calf muscles. The 2.5 figure is at slower running speeds and not sprinting. When sprinting the overall peak load is 7 or 8 times your body weight. From this it is easy to see how any interval session is going to be even more stressful.

Marathon preparation is a lengthy one and it is worth spending some time planning it. If you have just finished one or a half marathon and thinking about your next challenge. It may be stepping up to the marathon or looking at setting a PB in the next marathon. Whatever challenge the next race is it's worth setting some goals and formulating a training plan. It's estimated that for those tackling the marathon around 90%, yes you read that correctly 90%, will pick up some sort of injury. This is simply down to the training being tough. You need to get used to spending a lot of time on your feet and it gets to the stage where a short run is 5 or 6 miles. Not all of these injuries will be significant in terms of lost training time but it still highlights how demanding the training is.

Runners' Knee is a common complaint with runners. 10% of runner's will experience some sort of knee pain in any given year. Given it's so common what causes it and what can you do about it? Generally most injuries runner pick up are of a "repetitive strain" nature and runner's knee is no exception. Given the nature of running, this isn't really that big a surprise. There aren't really many demands in terms of changing direction or speed. It is very much about simply putting one foot in front of the other.

Plantar fasciopathy is a problem with the plantar fascia. The plantar fascia is a band of strong, thick connective tissue that spans the base of the foot from the calcaneus, your heel bone, to the toes. It plays a large role in increasing the strength of the arches of the foot, tying the bones of the foot together to prevent them collapsing under your weight. plantar fasciopathy

We live in a world where we are constantly bombarded with information, be it 24 hour news on TV or on our phones, which are more power in computing terms than the most advanced IBM mainframe of 30 years ago,  we get a stream of texts, emails, Facebook notifications to twitter and on it goes. You can add into this doing all the tasks that other people used to do for you. Going on holiday? You went to the travel agent and they sorted it out for you. Need to do some banking? do it online etc, etc.

With such a wide range of amazing scenery on display Scotland is a great place for running be the events on the road or off road. There are races the cover everything from the flat expanses of East Lothian to highest peak that Scotland has to offer and everything in-between. So suffice to say whatever type of race takes your fancy you are likely to be able to find it somewhere in the country.    

Last week I discussed how where possible we want to keep your desired activities in your routine. This might be running, squatting, cycling this part doesn't really matter rather it is the concept of making your rehab as relevant as possible. Last October I was looking for a way to incorporate more movement/exercise into my week. I would generally run twice a week and lift twice so I was looking for an easy movement session and decided on GMB's Elements program. This is a basic movement program that I felt I could do on the days I was looking after my wee boy when he went for a nap.

Knowing what you can and cannot do is the crux of any rehab program and pushing the envelop of this is where changes occur and, ultimately, you get back to doing the things you enjoy. We can run tests until the cows come home but the bottom line is what can you actually do before things begin to hurt. We may be test you in a number of different exercises for our subjective and objective tests in the clinic but these really only give us a guide as to what you are capable of.