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”
Dealing with injuries sucks. In fact, it sucks big time.
I’m currently dealing with 4 minor niggles handily spread evenly across my body.
I could have soldiered on and got by keeping them at bay but I decided that a bit of deferred gratification was required. Continue reading “Serving two masters – dealing with injuries”
There are more than 3 but will stick to the 3 biggies that I see on a regular basis.
- Assuming rest is the answer
- Not addressing ankle range of movement issues.
- Not resting enough
Continue reading “3 Mistakes Runners Make With Knee Pain”
What are the best cardio workouts for the over 40’s?
A better question would be…what is the best way to structure a conditioning program for the over 40’s?
Which would then prompt the reply, what are your goals?
Your goals ultimately determine what your conditioning program needs to look like. If you play 5-a-side football regularly then your program will look different to someone who wants to run 5k fast. They, in turn, will look different to someone who takes part in BJJ.
What they all have in common is that they are based on a strong aerobic base and less volume than you did in your 20’s.
Continue reading “The best cardio workouts for over 40’s”
DOMS – what is it?
DOMS or delayed onset muscle soreness is something that everyone has experienced regardless of training history. You don’t even have to have trained to experience it. You have just decorated the bedroom and you have sore shoulders, that soreness is DOMS. Often thought of as a sign of a good training session, nothing could be further from the truth.
In tech speak the pain is caused by an increase in the acute loading that is sufficiently above your chronic loading level that you aren’t ready for. You react to this in an adverse manner that is painful. The unwanted pain of DOMS is a secondary reason why you should build up the volume and intensity over a period of weeks. The primary reason for the gradual build-up is to reduce the risk of injury. DOMS is painful but it isn’t an injury. A good rule of thumb is to use increases of no greater than 10% per week. Continue reading “How to beat DOMS”
Foam rolling went through a phase a few years ago where it seemed to be essential in any warm up. It has now fallen out of favour and isn’t seen as essential to a warm-up anymore. Foam rolling was never essential to any warm-up but I still think there can be a use for it.
I find it useful when used at home if feeling stiff/sore and it makes it easier to ease into larger ranges of movement. My preference is still not to do any foam rolling in a warm-up. This is based primarily because there often isn’t a foam roller about or there isn’t the room.
Continue reading “Foam Rolling – how to get the most out of it.”
Training equals rehab, rehab equals training is a phrase that was coined by the American physio Charlie Weingroff. For me, the phrase means that rehab and training do not stand separately from one another. They are a continuum that blends seamlessly together. Parts of the rehab process sit at one end of the spectrum and parts of standard training are at the other the rest sits in the middle being neither one nor the other. Properly progressed rehab should resemble basic strength training and properly performed strength training has an injury preventative aspect. Continue reading “Training equals Rehab”
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?”
Talk of hill sprints can bring a bring a wave of nausea over even experienced runners. This is even worse for the novice runner but used appropriately they are a fantastic tool. Hill sprints can help develop your running technique as well as the obvious conditioning benefits. So how do you add them to your repertoire to get the most out of them?
Continue reading “How,when and why to add hill sprints”