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

Stay strong while on holiday

Two words you don’t want to see together, eh.  You’re on holiday, right? And who wants to spend all day in the gym when you can spend it at the beach or by a pool?

You’re right. You shouldn’t spend a whole holiday exercising if you’re meant to be relaxing. So, the best option is to choose short high intensity workouts (HIIT).  They can be done in a hotel room with little space, require no equipment and should take less than twenty minutes. There are a variety of HIIT programs on the internet, so you’re spoilt for choice. You can alternate running in place, squat jumps and push ups to get a whole-body workout in your hotel room.

You can also include normal holiday activities such as swimming and cycling. Instead of taking a taxi or car somewhere, why not ride a bike (if it’s safe, of course). Or have a brisk swim in the morning at the pool, or in the sea?

There’s no need to spend all morning in a gym or on a long run (unless you want to) when you can incorporate fitness into your holiday with little to no disruption.

Obviously, on holiday you may be eating more than normal, and you shouldn’t feel guilty if you splurge a little.

Keeping your fitness up during a holiday means you’ll have more energy and feel better during and afterwards. You don’t need to do it every day, only a few times in the week to reap the benefits.

If you would like to know more about sports injuries or injury prevention please email me at sara@prestigesportinjury.co.uk

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.

Being outdoors is just the bees knees.

I know these currently cold days might want to keep you indoors, but don’t forgo the outdoors altogether! Whether you run, cycle or just go out for a walk the benefits of being outdoors are numerous and ones that you won’t want to miss.

If you’re looking to boost your creativity get yourself outside. I often use my outdoor run to think about business decisions, blog posts and even what craft project I’m going to work on next. A fair few years ago Stanford University noted the increase in creativity of 60% while walking outside. Some of this clarity may come from the alone time your brain gets when outdoors. Even when you’re out with other people there will be moments of peace away from conversation. When we’re inside there are many distractions such as the TV, internet and chores! This time alone gives us the ability to increase our concentration on tasks when we return from the outdoors.

A huge benefit of the outdoors in the decrease in stress when we’re out there. It has been noted by scientists that we, as a species, do not go outside enough. This could be contributing to our high stress lifestyles. By not taking time away from our household and work responsibilities we are impacting our mental health.  What better way of being in the present moment than walking, cycling or running outside? We don’t have to worry about the what if’s, what next or what has happened in our lives.

Self esteem can also be improved from just 5 minutes of outdoor exercise, being near a green space or near water can enhance this effect. The best activities for this is walking, running, cycling, horse back riding, fishing and gardening.

Going outdoors is also relatively low cost. For short in-town excursions to a local park all you need is a pair of walking shoes and proper outer wear for the weather. Many cities also have rental bike schemes if you want to try cycling without the commitment of purchasing a bike.

So, if you want to have improved mood, better self-esteem, less stress and better creativity get yourself outside and enjoy what nature has to offer us!

Mo' mobility, less problems

We’ve all been told that mobility training is good for us, but do we know why?

To start off mobility itself is the ability to control a joint in full range of motion. It is a consistent effort to increase the amount of range of motion in a joint through specialised strength training.

The first reason it is important is if you use the full range of motion from a joint you can execute more power and efficiency in your exercise. This is good news if you’re trying to increase reps or weight during training. It is also good if you’re a rugby player, football player or any other sport that requires explosive powerful movements.

The second reason is injury prevention. If you’re not using a joint in full range, there is the likelihood that you’re compensating both other muscles and joints for the lack of mobility. For instance, lack of mobility in the ankle can lead to stress to the knee, hips and lumbar. Similarly, if you don’t have full range of motion in the shoulder and your humerus is not in the optimal position in the glenoid labrum you can put your rotator cuff muscle at risk of injury.

Finally, mobility is a good way to warm up the joint prior to exercise or events. Warming up the joint is created by movement and the shifting and warming of synovial fluid in the joint. This also works out any restrictions from tight muscles from affecting your event.

The great news is that you don’t need that much time for mobility, 10-15 minutes a day is enough to start reaping its benefits. When you start doing it you may also notice where your weaknesses are in each joint and can make specific changes to your strength training routine to remedy it.

A good way to get started is to choose some full mobility exercises such as: overhead squats (with a lightweight pole or bar), a prayer stretch on a bench and knee-to-elbow bird dogs. There are examples of these on you tube from a variety of practitioners.

If you have any questions about strength, mobility and sports injuries please email me at sara@prestigesportinjry.co.uk

Is whole body cryotherapy worth the hype?

Short answer, Not really. I’ll explain further.

Cryotherapy is a method of recovery which is done by lowering the skin temperature of the body. Some of the most common modalities are ice packs, ice massages, gels and cooling creams. Recently whole-body cryotherapy (WBC) chambers have been introduced to high level foot ball and rugby teams. But is this new, and costly, method really the best way to enhance recovery through cryotherapy?

I hit the research hard. One of the first studies I found from Hausswirth, el al (2011) claims the benefits of WBC on highly trained runners. One large flaw in this study is that the other modalities involved were far-infrared (not a highly reliable modality) and basically sitting in a chair for ten minutes. These two “sham” modalities would, of course, show that WBC is a reliable way to recover after running.  It’s studies like this that make me angry. They manipulate the data by introducing two modalities they know won’t work to “prove” that WBC is reliable.

Other research I won’t even mention here were studies paid for and sponsored by companies that make WBC chambers. I don’t give research like this the time of day. Many involve manipulated data to sell a product to teams that can afford it.

A more recent study by Viera, et al (2015) studied the effect of WBC on a vertical jump after high intensity training by placing participants in a chamber at the suggested -110 degrees for 3 minutes and a control temperature of 21 degrees for the same time. In this study there was no significant difference between the WBC and control group. Thus, suggesting that some of the “benefits” of WBC are possibly due to the placebo effect. 

One of the better studies from Holmes & Willoughby (2016) looked at previous studies and compared WBC to cold water immersion on recovery and skin temperature. One of the claims of WBC is that the extremely cold temperature is more effective at lowering the skin temperature than other modalities. In this study participants used a WBC chamber at -110 to -120 degrees for 2-4 minutes and cold-water immersion at 8-14 degrees for 5-10 minutes. The results showed that using cold water immersion lowers the skin, muscle and core temperature more effectively than WBC. The study suggests that further high-level studies on WBC be performed to confirm their claims.

My personal opinion is that WBC is very expensive and some of the membership rates are well over £100 a month. Most people would not use the WBC more than once or twice a week, making it a very expensive means of recovery. Plus, it means coming home from your run or workout, getting in the car, driving to a centre, going in a chamber for 3 whole minutes then driving back home. A lot of effort when you can simply fill your tub with cool water once you get home and sit and chill in it. Studies are not conclusive of its claims, and with that kind of cost, you may be better off buying a gym membership or hiring a personal trainer.

However,  saying that, its definitely worth trying. I will admit though getting a snapshot of yourself in the mittens, slippers and headband in a chamber is pretty cool, but unless it works for you, it’s just a lot of money for cold air.

If you have any questions about sports therapy, sports injuries and cryotherapy please feel free to email me sara@prestigesportinjury.co.uk

Exercise is the cure for what ails you!

We all want to live forever, right? Well, sadly while that’s not possible, we can live longer, happier and more productive lives through the magic of exercise.

Yes, I said exercise. There have been many news articles recently telling of all the advantages of a healthy, active lifestyle. Many of us sit at work, and then sit at home living almost sedentary lives. This lack of exercise is giving rise to obesity, type 2 diabetes and heart disease, as well as increases in dementia and mental health problems.

So, why is it that exercise is so good for us?

Over 30% of children in the UK are overweight or obese, so it’s important to make time for exercise in your child’s day. Exercise in children stimulates bone, muscle, joint, heart and lung development. Exercise also helps children maintain their weight, allows them to develop friendships with other children and reduce the chances of anxiety and depression.

For adult’s exercise improves cardiovascular health and lowers bad cholesterol which in turn reduces the likelihood of stroke and heart disease. This is best achieved with at least 15 minutes per day of walking at a brisk pace or any other activity that can be done at a brisk rate like cycling, rowing or running.

Muscle and bone health is also improved with exercise. By using resistance (strength) training you improve the function of muscles and allow the bones to remain strong and healthy. This will lead to fewer fractures, injuries and falls later in life. If specific exercises are used strength training can also reduce low back pain.

If you already suffer from osteoarthritis, it is important to continue to exercise to keep the joints moving and strong. This can be done through walking, swimming or cycling to reduce pain.

The C word, cancer. If you exercise regularly you are less likely to develop cancer. This is due to the advantages that exercise has on weight management. Maintaining a healthy body weight reduces the likelihood of bowel and breast cancer as obesity is a major risk of developing cancer.

Diabetes effects 3.2 million people in the UK, by reduce weight through exercise you can reduce the likelihood of developing type 2 diabetes. Regular exercise can also keep blood glucose levels within ideal range and lower blood pressure.

Improvements in mental health. Regular activity can reduce your chances of developing depression and help reduce its symptoms in those already diagnoses. This is due to the chemicals in the brain, dopamine and serotonin, which are affected positively by exercise. This improves your mood and thinking. A good place to start is with an outdoor running group, parkrun or just taking brisk walks with friends. People diagnosed with mental health conditions are also at a greater risk for respiratory and heart disease, so exercise will help reduce the likelihood of both.

The greatest benefit of exercise is weight management. Being overweight predisposes you to a variety of diseases. IT’s important to also eat a well-balanced diet and allow yourself to recover after exercise.

How do we know how much exercise to do?

According to the NHS and Public Health England the aim is to be active every day for at least 150 minutes per week of activity. This means moderate activity of at least 10 minutes or more such as brisk walking, cycling, running or swimming. Public Health England also advised of at least 2 or more days of strength training of the legs, hips, abs, chest, shoulders and arms. The addition of balance training can also help reduce the likelihood of falls in older age.

So now you know the whys and the how’s there is no excuse to get off your laptop or smartphone and go out in the outdoors and exercise.

If you would like to know more about how exercise can help you and what you can specifically do for your sport please contact me sara@prestigesportinjury.co.uk

Before you up that mileage, you need to get stronger!

Everyone knows that resistance training is good for running, right? Then why is it that so many runners choose not to incorporate strength (resistance) training into their program? Part of the answer may lie in the fact that many runners do not know the benefits of strength training can add to their running. Running itself is not enough, using weights can help reduce the effects of muscle loss as we age (8% every decade after 40 years of age).

So, what can strength training do for runners? First off it reduces overuse injuries by strengthening the tendons, ligaments, muscles and fascia. Next it can help stabilise the joints through increase muscle strength. Finally, it can help tissue capacity which leads to a higher tolerance to load, speed, range and endurance changes. But it is not just the muscular system that benefits, strength training also improves bone health, inflammation and anxiety. All these changes lead to a better performance and running economy – good right!

So, what is resistance training, well in the short it is exercise that requires the muscles to hold against and applied force or weight. It can be done is many ways such as dumbbells, resistance bands, kettlebells, power bags, medicine balls or even body weight. As a sports therapist, I often incorporate resistance training into my rehabilitation programs for those with overuse musculoskeletal conditions.

But general resistance training is not what runners need. Runners benefit from single-leg loading, posterior chain strength, hip stabilisation and core strengthening exercises.

Single-leg loading exercises such as Bulgarian splits, step ups and lunges help reproduce the conditions of running. It is basically a sport-specific exercise that will help the body adapt to the requirements of running.

Posterior chain (lats, erector spinae, glutes, hamstrings and calves) strengthening helps with shock absorption, propulsion and power. Weakness in the posterior chain can affect running mechanics and lower limb kinematics. Ineffective body form may cause excessive body movement leading to hip and knee injuries.

Hip strengthening, including quadricep strengthening, has been known to reduce patellofemoral pain and prevent overuse knee injuries. Hip stabilisation is beneficial for low back, sacroiliac, hip, knee and ankle pain as well as improve performance.

Core strength (not just your abs!!!) helps improve performance through better movement. NO single muscle helps with spine stabilisation it is the combination of all muscles during specific movements.

There have been many myths about resistance training and running and it is important to realise that you will not get bigger, injures, slower or tighter through strengthening. You will only get healthier and perform better.

If you are interested in starting a strength program it is important to seek the advice of a graduate sports therapist, sports physio or knowledgeable personal trainer to assess your function first and determine which exercises will be best for you. They will also ensure you start at the appropriate level and progress appropriately and safely.

TO summarise, resistance (strength) training is a good thing for runners that should not be avoided, especially as you move into longer distance running (half marathon and above).

If you have any questions about resistance training, please feel free to contact me sara@prestigesportinjury.co.uk