One of the great things about running is that it doesn’t require any special equipment or gym membership. A bog standard pair of trainers, you really don’t need to be spending £100+ on shoes, shorts and a t-shirt and off you go. Unfortunately, running injuries are ridiculously common.
The big issue that is often forgotten about is, and let’s be honest, running is hard work.
Running at a moderate pace you are looking at 1200-1500 steps in a kilometre.
On an easy run, the forces that we absorb are around 3 times body weight on each foot strike. Or around 320,000kg, strictly speaking, it’s 320,00N but we’ll stick to a measurement we can all relate to.
Continue reading “Running Repairs – guide to running injuries”
Are frustrated by knee pain when you are running? One thing you may not have thought of as important is the strength of your calf muscles.
The muscles in the lower leg absorb a lot of force when you are running. Continue reading “Knee Pain When Running – What’s Missing?”
In my opinion, the biggest misconception about runner’s knee is that it is their quads that are the problem.
Yet why after stretching them and foam rolling them to death why is there no change in the knee pain?
Continue reading “The #1 misconception that runners have about runner’s knee?”
ITB pain or ITB syndrome, call it what you will, is a very common complaint amongst runners. Yet most runners don’t understand what is actually happening that causes the pain or what to do about it. Continue reading “What’s The Biggest Obstacle Runners With ITB Pain Face?”
Are you missing ankle mobility? Having sufficient range of movement in your ankle is important. If you want to run fast or jump high having good ankle range of movement in dorsiflexion is essential.
This is not just in the sporting environment but simply to walk well we need good ankle mobility. The movement that important is the ability to pull your toes towards you. A lack of dorsiflexion is linked with increased injury risk with achilles tendinopathy and patella tendinopathy having been shown to be impacted by a lack of ankle mobility in dorsiflexion. Continue reading “Ankle mobility, are you missing some?”
Your running warm-up is a great chance to prime yourself for a better quality run. Warming up for exercise will always improve performance as it allows you to prepare for the harder work to come. Anything that raises your temperature and heart rate is a good thing but getting your warm up for running right is even better. A well-used form of warm up is the RAMP style warm up. RAMP stands for
- Raise temperature and heart rate
- Activate the muscles to be used
- Mobilise the joints
- Potentiate or prime the body for the forces/intensities to be used
Continue reading “Improving your warm up for running”
“What kind of running shoe should I wear?” is a reasonable question with the multitude of different types of running shoe on the market . Clients ask me this or similar questions on a regular basis in the clinic. The simple answer is the most comfortable ones. Let me explain why. Continue reading “What kind of running shoe should I wear?”
Last week I had a quick look at the benefits to runners of including strength training in their program. This week we’ll look at when to schedule strength training in a running program. Where should you fit it in so that you get the benefit of having it in there but not have an adverse effect on your main activity, that is to say running?
Continue reading “When to schedule strength training in a running program”
Strength and conditioning in sport are more common place over time. The role of the strength and conditioning specialist becoming more important as athletes look to maximise their potential. This makes a lot of sense from when we considier the benefits of being a stronger athlete. A stronger athlete will, in most cases, never be anywhere tapping out their strength in a game situation. The conditioning side is about what is the appropriate type of work to be done. There is a lot to be gained from training the different energy systems but what ones are important. Knowing what aspects to train and where to place them are very important. There is no point in a marathon runner doing a Tabata session or a sprinter running for an hour. Plyometric drills that can of great benefit when used correctly for runners of all distances. Continue reading “STRENGTH training for runners”
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. Continue reading “Strengthening your calf muscles for running”