The Biggest Mistake all Runners Make

Posted by & filed under Marathon Training.

Marathons have never been so popular. They also dominate many a charity calendar, as they prove incredibly effective at fundraising, particularly the big events such as the London and Manchester Marathons. Marathon running has also become a more achievable feat for many. It has become far more common to hear a work colleague stating that he or she has entered a marathon or long…

How to Tell a Sprain from a Strain

Posted by & filed under General Health, Marathon Training, Sports Physiotherapy.

Sprains and strains are basic terms for two different diagnoses but they both consist of an ‘over-stretching’ or tearing of tissues through trauma and/or overuse. Both will present with bruising and pain localised to the affected area, and they can both be categorised from minor to severe depending on the extent of damage to each tissue. Which is which? A sprain is the stretching…

Top Tips to Avoid Injuries whilst Trail Running

Posted by & filed under Ankle and Foot Pain, Back pain, Hip pain, Knee Pain, Low Back Pain, Marathon Training, Sports Physiotherapy.

In this blog post, our MD Rebecca Garrod reveals how to avoid injuries whilst trail running. Trail Running is a very popular sport but it is linked with a high injury rate with 19-79% of runners sustaining an injury each year (van Gent et al 2012).  Injuries often occur from incorrect training and runners pushing themselves too far…

Do You Recognise the Early Warning Signs of Achilles Tendinopathy?

Posted by & filed under Marathon Training, Posture, Sports Physiotherapy.

Do you experience pain in your calves whilst running?  It may well be that you aren’t wearing the correct footwear.  Perhaps you roll in (pronate) or roll out (supinate) your ankles when you run. Over time this would lead to pain in the Achilles tendon, causing micro tears in the tissues and possibly leading to developing Achilles tendinopathy. If your problem were in the mid…

PROBLEM ITB or KNEE PAIN?

Posted by & filed under Acute and Chronic Pain, Knee Pain, Marathon Training, Physiotherapy in London, Sports Physiotherapy.

The ultimate roller for myofascial release and to help massage and release tight muscles.  Helps to maintain release of muscles from your physiotherapy session.  The Vari-Massage Foam Roller features a range of different patterns so you can vary the intensity of the massage to suit your individual needs. Unlike many foam rollers the Vari-Massage Foam Rollers dual ABS and EVA…

London Marathon – Overtraining and Tapering

Posted by & filed under Marathon Training, Uncategorized.

Overtrainining When training for a marathon you may find yourself pushing your body too hard called overtraining.  Overtrainng can lead to long term reduced performance and the inability to train.  Signs to look out for which can be symptoms of overtraining include: Unexplained and consistently poor performance High levels of fatigue and tiredness Recovery taking longer after training sessions Change in your mood…

London Marathon – Advanced training programme

Posted by & filed under Marathon Training.

EXAMPLE ADVANCED 16 WEEK TRAINING PROGRAMME Week 1 5m jog run to hill 8 x 200m uphill jog back 6m steady 5m fartlek Rest of 5m easy 5-8m cross country 12m long run Week 2 5m jog run to hill 8 x 300m uphill jog back 8m steady 5m fartlek Rest or 5m easy 5-8m cross…

London Marathon – Working out Your Training Programme

Posted by & filed under Marathon Training.

LONDON MARATHON – WORKING OUT YOUR TRAINING PROGRAMME Find out your fitness using the YMCA step test Find a 30 cm step Step up and down at a brisk rate for 3 minutes Immediately stop at 3 mins and sit down – measure your heart rate for 1 minute Using a stopwatch is useful MALES AGE EXCELLENT GOOD ABOVE AVE AVERAGE…