How can I reduce fatigue?

Fatigue is both a physiological and psychological response to exercise, so how can we help prevent it? Fatigue comes in two forms central and peripheral. Central starts in the central nervous system and works to reduce bodily harm and peripheral is the failure to maintain output such as a depletion in glycogen and occurs in the muscle itself. However, the exact chain of events leading to both is not determined. For most athletes’ fatigue is fatigue no matter where it originates and will affect performance if not managed properly.

How to we prevent fatigue?

First, having a good training program with appropriate periodization is a good start. Factoring in the individual, prep phase, specific prep, competition, travel, injury and personal beliefs. If you are an athlete who has a “season” this is fairly simple. If you’re an athlete with various events throughout the year, it’s a little more complicated. My advice with training is to seek the advice of a coach. This doesn’t always have to be in person, there are many coaches online (especially running ones) who can put together training plans and help you reach your goals.

Second, make the most of your post exercise routine. This is where things can get complicated. With regards to fatigue there are a variety of ways to help from active recovery, massage, cryotherapy, compression garments etc. In this systematic review it was found that all of those reduced perceived fatigue. Inflammation was best combat with massage and cold exposure.  Note, please, that there have also been studies stating the opposite. For instance in this study it notes that cryotherapy is no better than active recovery for reducing inflammation, this could save you a few quid in the long run.

As a note, it has been found that active recovery at a moderate intensity is likely better than just resting. This is due to better blood flow and lactate distribution.

In my opinion, active recovery is the best place to start, for instance, after a long run or hard session have a brisk walk or brisk bike ride. No pressure, no clocks, nothing. Just you and the open air. This also works after a difficult event as well, I find if I walk after a marathon I’m not as sore as I am when I don’t. If that doesn’t help, sit in a cool tub (10C) for ten minutes, another cheap option to try.

If you still feel sore or tired book in for a massage. Obviously, prices range on location and experience, but booking in for a one-hour session will at least help you decide if it’s for you. Compression garments may also be a good investment. I won’t lie, I use mine after long runs and after marathons. Yes, this is likely only reducing perceived fatigue and therefor may not work for everyone.

Fatigue can also stem from stress or a lack of sleep, so if you’re not sleeping properly, you’re not going to recover from training properly. If you are having trouble sleeping you can try a variety of  methods to see if they help. If not, speak to your GP and get appropriate advice. 

And don't forget the importance of nutrition. If you are not eating enough to eat you will not have the energy to compete. This has been a focus recently in the news, so make sure you are eating appropriately and if you are not sure, seek the advice of a dietician.

Recovery can be a very personal thing for each athlete and it is important to find what works for you.

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

Get ready for the cold weather!

It might not seem cold now with all the mild weather we’ve had , but it will be getting cold soon and being prepared is better than being caught out in the cold.

When it comes to spring marathons winter training is a necessity. There’s no way around it, you will have to run in the cold, wind, rain, snow and ice if you’re going to run a spring marathon. But it doesn’t have to be horrible. If you’re prepared clothing-wise and mentally you can train without pain (metaphorically, you will feel pain while training).

Layering will be your best friend, I promise. Temperatures below 10C only require tights or shorts, a long sleeve top and a light jacket to pack away in case it rains.

As temperatures dip below 5C start with a synthetic thin base layer, this will keep you dry when you sweat helping to keep you warm. Next layer it with a thin long sleeve top then light jacket, if it’s windy a windproof one is good, if it’s raining waterproof is better. A pair of tights will keep your legs warm.

When temperatures dip below 0C thermal tight with the above top layers will keep you warm but not hot. A warm hat and gloves will be required to protect your hands.

If you’re dedicated and run in -2C be sure to wear winter tights or track bottoms over your tights, along with the above kit.

You don’t want to be too hot, remember when you’re running it will feel 10C warmer than the actual temperature. And don’t forget to take windchill into account.

If you’re running in the dark wear reflective clothing and a torch so that others can see you. Safety is important in the dark.

If you have any questions about sports injuries, injury prevention and rehabilitation please email sara@prestigesportinjury.co.uk

Strength training is for more than just weightlifters!

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I’m amazed at how many runners still do not have strength training included in their training plan. I’ve written about strength training before, but maybe the benefits have not been advertised enough.

I embarked on a strength training program in June after I completed Dorchester Marathon. I started with doing HIIT training and strength training throughout the week. At first it was hard, bloody hard! But after four weeks I already felt stronger. After the initial four weeks I began running again. I used a simple training plan that included two strength training sessions a week and three runs (3 miles easy, 3 miles tempo and a long run starting at four miles). I started out at a 10:49 minute mile and four weeks later I was running a 9:58 minute mile.

Taking out the slightly faster 5k time what I did notice was how much easier it felt when I was out running. This is where many of the benefits lie. Yes, performance will get better (especially the longer you do it for) and this is often due to the perception of an easier run. More strength in your legs will help you feel better while running.

So, what exercises are best for runners?

This is the question I am most asked. My advice is to choose posterior strength exercises like deadlifts, Bulgarian squats, calf raises, lat pulls and superman’s. Hip strength and mobility exercises such as monster squats, x-walks and side-lying abduction. And finally, glute strengthening like hip bridges, hip hitches and step ups.

If you’re unsure where to start you can also seek the help of a personal trainer who specialises in running. If you live in the Maidstone area Bjorn Fitness is PT who specialises in running and is well worth it if you’re looking to up your game and keep injuries at bay.

That gets to my second point. Injury prevention. Strength training may not stop all injuries, but it will help to prevent overuse and underuse injuries. If you progress your strength training as you would your running, then there will be no negative effect on your running. Strength training will help your muscles cope with the demand place upon them when running and thus reduce the likelihood of injury.

Lastly, two strength training sessions a week will help you see the benefits during your running. Ideally don’t do a heavy session the day before a long run and if you must do both running and strength on the same day, do the running in the morning and strength in the evening.

If you need any advice on sports injuries, injury prevention and rehabilitation please email sara@prestoigesportinjury.co.uk

Are you ready to start your marathon training?

It’s that time of the year again where many of you are waiting to hear if your London Marathon Ballot has been accepted. If you’re one of the lucky ones and it’s your first marathon, or if you’re ready to tackle your first marathon regardless of the ballot, below is some advice to help you along.

Running coach: It is advantageous if you have a specific time as a goal to have a running coach. There are many available in person, online and with a running club. In fact, joining a running club can be very helpful to learn more efficient and economic running styles.

Equipment: You don’t need all the fancy gadgets. A running watch with GPS that can give you distance, speed and pace is great for training. Shoes that fit and are comfortable. Go see a specialist like Runners Need or Podplus in Ashford, Kent. They will not only do gait analysis with a specially trained individual to get you in the right shoe. Always buy socks made from synthetic material, DO NOT USE COTTON! All other clothing should be appropriate for running and comfortable.

Training: You don’t get better running if you don’t run. So, expect to be out there a lot, normally 3-4 times a week. And it’s not just doing the same thing over and over again. Be sure to vary your running from tempo runs, interval runs and long slow runs – this is where a running coach can be helpful. Also, don’t just run. Include strength training to your regime. If you’ve never done any strength training, get a good base going during your early training while the running mileage is lower.

Recovery: Probably the most important thing here. Get a good night’s sleep as much as possible. Sleeping is when a lot of our muscle recovery happens. Get a good diet, don’t eat crap all the time and wonder why your runs all suck. Try and get your five a day, avoid too much alcohol and drink plenty of fluids. All other things like recovery tights, sports massage and foam rolling are less important and helpful than sleep and food.

Have fun: Even if the training plan goes down the toilet, if you don’t have a tight time limit on your marathon, your best plan is to finish and have fun doing it. All of us have bad races, it’s okay and not the end of the world.

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

Back to school, but is it a training nightmare?

Back to school time is never easy for anyone trying to juggle kids, a job and training for an event. But there are things you can do to help you maximise your time. It’s true that we all have 24 hours in a day and it’s what we do in those hours that counts.

One of the ways we can get training is by joining the 6 or 5 am club. This is no easy feat. Having done it myself while attending university it is a struggle. But getting up early and getting your hill reps or training runs in will benefit you in the long run. You’ll be back before the kids are up and when it is time for race day you won’t be shocked to get up early as you’ve been doing it all along.

Another way to help is by doing some lunchtime runs. Not always easy if your workplace doesn’t have a shower facility. But, if it does, it’s a great way to sneak in a 5k training run and not have to worry about the kids. Alternatively, a post or pre-dinner run could suffice, but this only helps if you have someone who can watch your kids while you’re out running.

Maximise your time. We all know as runners we should strength train at least twice a week. So why not sneak some squats in while brushing your teeth, or do some push ups in the kitchen while it’s cooking? Who cares if it looks ridiculous at least you’re getting healthy!

Maybe, you could get your kids involved in the process. Let them be your time keeper while running intervals up and down a field. Or put on a post school boot camp for them and help them also live healthier lives.

It’s all about being more creative and thinking outside of the box. Don’t let others judgement matter, so what if you’re doing HIIT training on the village green! If you make exercise a priority in your life you will not regret it. No one ever regret running a 10k or a marathon. And what’s more important than living a longer, happier and healthier life? Nothing.

If you would like to know more about sport injuries or rehabilitation, email sara@prestigesportinjury.co.uk

My issues with the 'Hate exercise, Love activity' campaign

Some of you might have seen the mew Public Health campaign “Hate exercise, Love activity!”. Unsurprisingly, many physios are not happy with it, and neither am I.

First off, the ‘Hate exercise’ part. Talk about giving people negative presumptions of exercise itself. Instead of hating exercise how about we help people find an exercise they enjoy. Not everyone is a runner, however, cycling and swimming are good alternatives. Maybe you don’t like the gym, exercise outside. MAube you don’t like the outdoors, go to a gym. To me they would have done better to help people find exercise they enjoy instead of giving it a negative connotation.

Second, ‘Love activity’. Activity does not equal exercise. Walking, while great, is not the same as high intensity cardio. Playing with the kids is good, but it’s unlikely you’re reaching heart rate targets to help burn fat. A poodle around a swimming pool is not the same as swimming laps!And the term ‘activity’ does not even say what kind. Is it high intensity like running around with the kids or is it low intensity like darts.  No one knows!

And finally, I think what PH are trying to do is a good idea in premise, but they’ve missed the mark here. We need to get people exercises, not just bimbling around. We need to get GP’s to prescribe exercise to patients that need to lose weight and not shy away from the truth. A lot of patients won’t like this but tuff! We as an industry need to get people out there and not be afraid of working hard to save their own lives.

As a Sports Therapist I get my clients to take an active role in their recovery, I don’t do passive treatments for injuries, it’s a waste both their and my time. Instead, I focus on the importance of doing the exercises and keeping up with cardio while they’re injured. If more GP’s did this with overweight and unhealthy patients we could start to reverse the tide of obesity.

If you would like more information on sports injuries or rehabilitation, please contact sara@prestigesportinjury.co.uk

Getting your family active

Summer break, a time when your kids are home all day bored and driving you nuts. You have less time for your own health and wellness and you’ve been turned into an entertainer for little ones.

But, what if there was a way to stay active and get your kids active as well?

First, you can make a mini boot camp for your kids, get them running for 20 seconds, a minute’s rest then do some squats, rest and finish with some star jumps. Before you know it all of you have had an intense 20-minute workout and they’ll be ready to rest.

Second, a simple family walk can help wear them out. Try and get them to find and identify wildlife or plant life. Get them interested in geography and maps as well by finding a local trail to follow. This will help expand their appreciation for the outdoors and nature.

Third, if it’s raining just have a dance-off in your house. Put on their (and your) favourite music and see who can dance the best!

There are also other exercises such as jump rope, hide & seek and more structured classes such as karate or judo which will help burn all that excess energy.

So, just because the kids are home during the summer, doesn’t mean you can’t stay fit and keep them healthy as well.