It's almost January, here we go again!

Well, here we are. The big C is over and we can finally get back to normal, whatever that may be for you. For many of you that is setting next years goals (personally I do that throughout the year, but everyone is different). If January goal setting is your thing, here are a few tips to help you make the most of it.

1) Buy a diary. Not joking at all about this. I bought a diary/journal to track goals, appointments, fitness - everything! And it has helped me no end. It has helped me to decide which goals are actually important and ones that maybe aren't so important. The one I bought I got on Amazon here. It's handy for tracking specific goals and also helps me reflect on the day, week, month.

2) Keep your goals simple and realistic. It's so easy for us to think we can lose 20 pounds in a month or run a marathon in 4 weeks. Start small, you want to be able to reach your goal.

3) Have long and short term goals. The short term goals need to be attainable, that way you can get to the long term ones. For instance if you need to run 5k  before you can run 10k. Or, if it is career goals decide on what steps you want to take before making the jump. Maybe you want to learn a new skill, think about what you need to do, get, or buy first.

4) Don't worry if you don't reach it on the exact day you wanted. Sometimes lift does get in the way. Just don't lose complete focus and get back on track once you realise you've got off it. It's pointless to beat yourself up about it.

5) Get help. If it's a fitness goal or a career goal, seek advice. Personal trainers or a career coach can help you find out what you really want and start you on the path to get there.

In no time at all you'll be planning, working towards and reaching your goals!

If you have any questions about sports injuries or rehabilitation please email me at sara@prestigesportinjury.co.uk

Run in a new place and put a smile on your face

I blogged before about losing your running mojo. This usually happens after a period of training cumulating in an event, such as a half marathon, marathon or ultramarathon. Often, we can feel deflated and unsure of what to do next. In times like these I like to suggest running tourism. I see may Park runners on Twitter going out and doing Parkrun tourism, even if it’s still relatively local.

Running tourism provides you with a new route, new people and new adventures. It doesn’t matter if it’s a Parkrun, or a self-planned running route, it is important to just try and seek new adventures.

Some words of warning, if you are going to plan your own route and don’t have any outdoor navigation training, I advise you to stick to well-published trails.  If you want to know more about outdoor navigation there are many running coaches who provide that kind of training, such as the National Navigation Award Scheme.

Some well-published trails include the North Downs Way here in Kent. I have run this trail in different locations and have been able to navigate it easily. Along with well-published trails, you’ll want to make sure you bring a phone with GPS, your ID, and a compass. If you think you might get lost, get some training first. Don’t risk it.

Running tourism is a lot more fun, and safe, if you bring a friend or two along. As always there is safety in numbers, especially if you are unsure of the area you are going to be in.

Research. This is so important. Make sure you research the area you want to run in. Use ONS maps to check the terrain and pack appropriately. Check the weather before you head off and be prepared to cancel if it is going to be poor.

Resources: For parkrun, they have a list of all their events on the website. If you’re looking farther out it is worth doing your research (see above).

So, enjoy the outdoors while the weather is nicer, and get out running in new and exciting areas of your own backyard.  

Couch 2 5K resources

Now that the weather is starting to turn warmer, many people will get the inclination to start running. I started running in May of 2013, mainly for health reasons. Ans I know many others that started running in May/June, so I though I would publish some helpful Couch to 5K resources for those of you ready to become a runner.

Obviously my first stop is the NHS Couch to 5K program. It’s a 9-week program and has helpful hints on progressions. It also has an App you can follow to keep you going.

There is also the Couch25K website itself. It is also a 9-week program and has plenty of articles on running with your pet, running for beginners and a list of books to help you with your running.

BBC has a Couch 25K running challenge, if that’s the kind of thing that motivates you. Many of us do well when we’re challenging ourselves. This too is a 9-week program.

And, finally, there are many Personal Trainers who provide Couch 25K programs. Bjorn of Bjornfit has an online Couch 25K forum on Facebook and provides gym clients help with running specific training and injury prevention.

My advice as a Sports Therapist is that you progress slowly. Don’t go out too quickly, let your body adapt to the training. Often, I treat people who have started or recently started running again, who don’t let their body adapt. This can lead to shin splints (MTSS), Achilles tendinopathies, plantar fasciitis and many other injuries. So, progress no more than 10% mileage per week, and be sure to eat enough food and sleep enough in the evening to recover properly.

If you’re interested in sports injuries and injury prevention and have any questions, please email me sara@prestigesportinjury.co.uk

Ditch the watch and just enjoy running again

When we’re running we tend to have a look at a lot of numbers as we go along: distance, pace, heart rate, time. But, are we focussing too much on the numbers rather than enjoying the exercise for its own sake?

Many of us who are training for an event need to keep track of our distance, time and pace to ensure we’re on track for a successful event. However, after the event sometimes we lose focus and aren’t’ sure what to do next.

My advice is to turn off the numbers. Go out running without a watch and use your own rate of perceived exertion and don’t rely on pace numbers. It’s a good way to just get down to the bare bones of running. Try and enjoy being in the outdoors and use mindfulness techniques to check in with how your body feels from your head to your feet.

Running without fear of being slow or fast can be a freeing experience. And once you’ve found your love of running again and decide on your next event you can move back to using your watch. But, don’t let it dictate your entire life.

I've lost my running mojo!

It’s happened to all of us, we lose our running mojo. Maybe it’s post-marathon and you find yourself lacking motivation or we lose the passion for running. Whatever the reason it’s very common and you shouldn’e beat yourself up about it.

If you’ve lost your running mojo and need some inspiration to get it back why not try these ideas:

·         Read running books for motivation. Some good ones are Born to Run by Christopher McDougall, Running for My Life: How I built a better me one step at a time by Rachel Cullen, The Terrible and Wonderful Reasons Why I Run by Matthew Inman (this one is hilarious!)

·         Check out some running blogs: Here are a few, but there are tons out there! http://www.lazygirlrunning.com/blog, http://eatprayrundc.com/, http://www.dreamingoffootpaths.co.uk/

·         Try some different types of exercises such as swimming, triathlons, cycling and weightlifting. Having some variety can help you find your love of running again.

·         Find a new path or trail to run. Sometimes a change of scenery is all you need to get the mojo back.

·         Forget about training or racing, ditch the watch and just go run for fun. Often we put ourselves under too much pressure to perform and we forget why we love running.

·         Try some Parkrun tourism. Running in different places can help chase the boredom of the same old route away.

·         Run with a friend or friends, make a morning of it and end it all with a yummy breakfast or lunch!

Don’t be ashamed if you’ve lost your mojo, we all do. It’s just part of running and is often a short phase which passes.

No shame in being a newbie runner

Inspired by the upcoming marathon season, but not sure where to start? You’re not alone. All of us started as a newbie, so don’t be afraid or feel intimidated as there are many resources that you can use to get you started.

First, while information is good, don’t get too wrapped up in it. It’s best to just get out there and be proud of every milestone.

Equipment:

This is my bug bear. As a graduate sports therapist, I see many people who are having foot, ankle and knee pain, often due to improper shoes. So, my first rule is to get your gait checked. NOT by a high street store. Go to a specialist shoe store with appropriate gait equipment and advice. Two near me in Kent are: Up & Running, Sevenoaks and The Running Hub, Tunbridge Wells. You can also seek the advice of a local podiatrist.

Having the appropriate shoes is important especially when you start racking up the miles, you’ll thank me later.

Athletic Clubs:

A great way to make new friends and get support is through an athletic or running club. Most have organised runs twice a week and participate in races throughout the year. Clubs are also a good way to work on technique.

Injury Prevention:

Now this is a biggie! There are a ton of resources for injury prevention, however, the best advice I can offer is to make sure you include strength training into your regime. I have a beginners program here which will help you to get started without little equipment. It’s important to work your posterior chain, single-leg strength, core strength and hip mobility. This will make you a more efficient runner and help reduce injuries.

Another way to reduce injuries is to make sure you progress slowly. Don’t push yourself into injury. Don’t progress more than 10% per week, meaning if you run 6 miles per week, you should only progress by .5 miles the following week. It is also important to allow your body to recover after training, give yourself at least one day of non-running after a day of running, or plan on running 3 times per week.

If you do get injured don’t try and Google for help. Go see a Graduate Sports Therapist or Sports Physiotherapist and get your injury assessed and appropriate rehab started. I focus on sports injury rehab, as do many other sports therapists, but please ensure the person you are seeking help from is qualified. A graduate sports therapist or Level 6 is qualified to assess and diagnose injuries using clinical reasoning to give you the best rehab possible. Anything less than 5 is not qualified to assess injuries, so be sure to check their website and make sure they’re qualified.

Running Plans:

If you’re just starting out, try the NHS Couch to 5k training plan. It’s a run/walk program that’s great for getting you started. You can even use Parkrun as a way to help improve your running and meet new people, to find your nearest parkrun click here. When you complete that you can move on to the 5k to 10k plan, Cancer Research has some training plans that could get you started.

Nutrition:

I’m not a nutrition expert but eating fruits and vegetables and unprocessed foods are best. I have used books such as Fast Fuel – Food for Running as a guide, but there are a ton of resources out there. If you have money to spend you can also seek the advice of a local nutritionist who can help you meet your goals.

Coaching:

There are some great online running coaches that you can use to help you reach your goals. By using an online coach, you can relax and let them put together your plan. This means all you need to do is get up and go running. Two online coaches I can recommend are Kyle Kranz, he’s based in America, but does his plans and coaching online for anyone in the world. The other is Alexa Duckworth-Briggs from On the Run Health and Fitness who is a running coach, outdoor leader, sports massage and offers nutrition advice, she’s based in the UK.

Keeping hydrated, a guide.

We all know the importance of hydration during exercise, but do we really know how to measure it? As most people know, sweating leads to fluid and electrolyte loss. If we don’t replace the lost fluids or electrolytes we become dehydrated, leading to muscle fatigue, confusion, lack of coordination, inability to regulate heat and heat exhaustion.

It is important to know how to measure your water loss as it varies person to person, you can do this by weighing yourself before and after exercise and checking the colour of your urine. and ensure you are hydrated prior to exercise. The darker the colour the more dehydrated you are. The ACSM guidelines for dehydration and weight loss  are as follows:

Well hydrated: -1 to +1% (body weight (bw) change), Minimal dehydration: -1 to -3% (bw change), Significantly dehydrated: -3 to -5% (bw change), Severely dehydrated: -5% (bw change)

As stated above, prior to exercise you should check the colour of your urine and weigh yourself. If your urine is dark to very dark, be sure to hydrate as follows at least four hours prior to exercise: 16-20 fluid oz (450 - 570 ml) water or carbohydrate (5-8%) sports drink. Then 10-15 minutes prior to exercise take on 8-12 fluid oz (230-340 ml) of water.

During exercise for under 60 minutes you should take 3-8 fluid oz (85-230 ml) water. For over 60 minutes exercise you should ingest a carbohydrate/electrolyte sports drink 3-8 fluid oz (85-230 ml) every 15-20 minutes. DO NOT CONSUME more than 1 lt per hour of fluids!

When you have completed your exercise, be sure to weigh yourself to determine how much fluids you should ingest within 2 hours. ACSM guidelines suggest 20- 24 fluid oz (570-680ml) for every pound lost.

Be careful not to overhydrate as this can lead to a potentially lethal condition so do not ingest more than 1 litre per hour of fluids. If you suspect you have over-hydrated contact your GP to begin tests.

I hope this helps to keep you hydrated this spring and summer.

If you have any questions about sports injuries and rehabilitation, please contact me at sara@prestigesportinjury.co.uk

Don't forget to get your Zzzzzz for recovery

As athletes we often here about the importance of sleep for recovery. But what is recovery, and why is it so important?

For me, I feel that sleep is the most important part of recovery, and probably the one that most people ignore. Becoming deprived of sleep leads to an increase of cortisol, the stress hormone. People under stress often have higher levels of cortisol than those not under stress. A lack of sleep also decreases glycogen and carbohydrates, leaving your muscles lacking the energy stores required for exercise. Less sleep also means a higher likelihood of fatigue, low energy and poor focus. Which means a higher likelihood of injury. Sleep deprivation also effects the brains ability to repair memory, consolidate memory and release hormones such as testosterone.

So, what does sleep do for us? Sleep restores brain function and alertness, good for hard training sessions. It enhances muscle recovery through protein synthesis and human growth hormone release, important for body builders. Sleep also repairs damaged tissues, this can take from 24-36 hours post session.

Good sleep and recovery means a reduction in injury rates. Muscles that are tired and sleep deprived cannot protect tendons, ligaments and bones from injuries as well as recovered muscles.

There are 5 stages of sleep 1-4 are non-REM sleep and 5 is REM sleep. Both types are important and necessary. These 5 stages run in cycles thorough out the sleep period, lasting about 90 minutes.

So, what can you do to help improve your sleep?

Have a night time ritual. This means turning off and removing your phone from your bedroom. The blue light from electronics tricks the brain into thinking it is daylight, so be shot of it. Get to bed before midnight, this is the better time to begin sleep rather than after. Make sure your room is dark and cool, blackout curtains are helpful to keep unwanted light out. Buy a high-quality mattress that is comfortable for you. Before going to sleep you can meditate or partake in positive self-talk.

Have a morning ritual. Get up the same time each day, even weekends! Get sunlight as soon as possible. Wake up and open your curtains.

What can affect sleep. Poor nutrition can affect sleep, avoid processed, fatty and spicy food. Avoid alcohol and watch your caffeine intake in the afternoon.

It can be helpful to track your sleep to help determine if high or low intensity work outs should take place. If you are feeling sluggish or tired, postpone your hard workout for a light one such as walking, hiking or cycling.

If you feel signs of fatigue, be sure to take the time off to recovery. Fatigue can manifest as tiredness, cold-like symptoms, lack of balance and the feeling of heavy feet.

So, remember, when you build a training plan, be sure to build in recovery and sleep. IF you’re not sure how to make a training plan there are many coaches online or personal trainers who can help take that burden off your shoulders.

If you have any questions about sports injuries and rehabilitation, please contact me at sara@prestigesportinjury.co.uk

Don't let Resolutions get you down

I’m not the biggest fan of New Year’s Resolutions. Most people make themselves ridiculous goals that they have no chance of keeping like never eating chocolate or to stop drinking alcohol entirely. It’s all too easy to get caught up in the Resolution Mayhem and not actually sit and think about what goals you would like to achieve in the next year.

I like to break my goals down into sections: professional, personal and running. Obviously, my professional goals include things I want to learn in the upcoming year, clinic ideas and marketing of the clinic. Personal goals include things I want to learn independently, books I want to read and travel goals. The running goals I keep separate as I see them as different challenges. It may be a desired distance, race or number of races I want to complete in the next year.

Breaking your goals down into sections is a good way to start without overwhelming yourself. Also, write them down or put them in a spread sheet, this is a good way to chart what you need to do to meet your goals. For instance, I try to read a specific number of journal articles in a year for my professional goals. So, I keep a list in my spreadsheet of which one I read and what knowledge I obtained from it. I also like to list my book list for personal goals and check them off once read, truthfully, I do the same with my race list for running.

Once you’ve sectioned off your goals, you can break them down further. For instance, if your goal is to lose weight first, decide how much you may need to lose (you should see your GP for an idea of your ideal weight, don’t just guess it as it may be too low). Once you know what you need to lose break it down by week or month. Then make your exercise plan, a personal trainer will be able to help you with this part as it is often difficult to decide what exercises to do when. Plus, we often choose not to put the things we really don’t like on the list. Once you have your exercise plan, think about your diet. What can you eat less of? What should you eat more of? If you’re a chocoholic like myself, it is hard to give it up, however, you can decide to eat less of it or eat dark chocolate in small doses. If you’re not sure of what you need to eat find a good nutritionist either in person or online and they can help you plan and determine what you need to eat based on your activity level and goals.

By putting your small goals into a checklist of the bigger goal you can see your results much easier. This may be in the form of a spreadsheet or an app on your phone. Either way it is important to track your progress and don’t be disheartened if you have a bad week occasionally, just get yourself back on track as soon as you can. This is especially important for anyone who has had a sports injury, nothing is worse than the setback, however if you get appropriate rehab and advice you can be back in a healthier state.

So, if you have already set your goals or if you’re not sure just remember to break them down and track them. If you have any questions about sports injuries or rehabilitation, please email me: sara@prestigesportinjury.co.uk