Runners´ injuries are often a little like credit card bills to the irresponsible shopper. If you ignore the early warning signs, the long-term costs can be far worse. And just as a prudent investor must plan to protect their assets, a runner must have a strategy to take care of their number one asset: their body.

Simply pounding the pavement for mile after mile is a recipe for disaster. Taking a broader view of how to look after your body during training will significantly reduce your risk of injury. Your training plan should factor in stretching, warm-ups and cool downs, strength work and much more besides. But before we take a more detailed look at your regime, let’s have a think about how you currently use your body while running. 

prevent injuries: Your Body 

1.Posture

As we’ve mentioned before, the forces acting on the body whilst running are significant. Any postural imbalances in the body further exacerbate these forces and heighten your risk of injury. It’s like hammering a nail without lining it up properly. It soon gets damaged and bent out of shape. It’s the same with the body when subjected to mile after mile of impact from running! 

And although you may be unable to totally perfect your posture before race day, there are plenty of straightforward interventions that can help you redress any imbalances before then. 

First, you can get your posture formally analysed. It’s always better to see a posture specialist (call us if you don’t know anyone), as an experienced physiotherapist or osteopath will help you counteract some of your imbalances. You can also consider activities such as yoga and Pilates, which help you develop your core-strength and flexibility. Both will have a positive impact on your posture. In any event, it helps to keep these running tips in mind:

• Keep your head and chest up and pointing forward 
•  Keep your elbows close to your side and relax your shoulders. 

As you run, mentally remind yourself of these postural cues to boost efficiency, and consequently put less stress on your body. 

2.Gait Analysis 

Your gait is your ‘manner of walking’, although in this case, it refers to way in which you run. The key element of a gait analysis focuses on what happens to your foot as it strikes the floor with each step. 

The vast majority of runners ‘overpronate’ as they run. This basically means that the foot rolls excessively inward as it lands. This increases the chance of common injuries such as shin splints, plantar fasciitis and knee problems. Specialist ‘stability’ running shoes help compensate for this and can be instrumental in guarding against injury. As the body puts too much stress on the lower leg muscles, it causes them to fatigue and the tendon to become inflamed.

Supination (or under-pronation) is a less common gait issue. It also leads to injuries of the lower limbs and joints but doesn’t usually require a specialist running shoe.

It is important to give your physio, masseuse or osteopath the results of your gait analysis. They can work on muscle tension or joint restrictions that are exaggerating any problems. This may not reverse your gait issues altogether, but should prevent it from getting any worse, and will reduce the risk of injury. 

3.Body conditioning

A marathon is an endurance event, and relies almost entirely on aerobic conditioning. However, to maintain stamina and guard against injury, some body conditioning is advisable. There are some key running exercises you can do to help you in your quest. The best exercises to include are functional exercises and ones that help you retain good posture. Good examples include lunges, squats, the body plank and leg lifts. Again, seek out guidance on how to perform these exercises if you are unsure. But whatever you do, don’t overlook strength exercises in your pursuit of aerobic fitness. 

Prevent injuries: Your Training Routine

4.The Warm Up…

As tempting as it might be to head straight out of the door and get on with your run, you must force yourself never to skip your warm-up. The warm-up is vital in instigating the physiological responses the body needs to cope with the demands of a run. 

As the name suggests, a warm-up causes the body’s muscles to heat up, which is important because it allows them to stretch further. In addition, it increases blood flow and thus provides more oxygen to the muscles. And perhaps most vitally, a good warm-up prepares the heart for the more vigorous activity to follow. 

As a bare minimum, the warm-up should include at least two or three minutes of faster paced walking, some slow jogging or striding and some dynamic flexibility exercises. Unlike “static” stretching, where you hold a muscle in an elongated, fixed position for a period of time (which is more beneficial after your run), dynamic stretching uses controlled movements to improve your range of motion. This loosens your muscles and increases your heart rate, body temperature, and blood flow to help you run more efficiently. Use small movements for the first few reps, and increase the range of motion as you go. As dynamic stretching is most effective when it’s sport-specific, you should target muscles used for running in your pre-run routine

If you are not yet familiar with dynamic flexibility, take the time to learn the basic principles from a Personal Trainer or Physiotherapist. Modern sports science recommends this form of stretching as part of your running preparation, as is very effective for improving performance. 

5…and the Cool Down 

You often see novice runners sprint the last section of a training run and then hunch over their knees as they eagerly check their watch to see how fast they have gone. Is this you?! If so, unfortunately you are increasing your risk of injury. Ensuring that you cool down progressively and adequately is important from a physiological perspective. It is the first step in helping the body recover for the next run. 

One of the easiest ways to ensure you cool down properly is to ease off (rather than speed up!) towards the end of your run. Decelerate into a slow jog, then walk for two or three minutes. 

This allows your heart rate to normalise gradually and aids venous return, which in turn helps prevent blood pooling. You want to avoid blood pooling at all costs, because it can cause havoc with your veins. A gradual cool-down will also help you to restore a normal breathing pattern and help you to avoid faintness or dizziness. 

Be sure to include static stretches as part of the cool-down process. These should cover all the most important muscles used in running, including the calves, thighs, hamstrings, glutes, lower back, the IT band and the adductors. If you are inexperienced in stretching these muscles, seek out expert advice by contacting us or your own sports therapist.

6.Massage

You will probably be familiar by now with the phenomenon that your muscles feel sorer the day after the run than immediately after the run itself. The technical name for this DOMS (delayed onset of muscle soreness). Important research from 2017 demonstrates that massage can play an important part in alleviating DOMS and improving muscle performance. People who receive massage also ‘experience measurable changes in their body’s immune and endocrine response’. This is central to guarding against infection and the breakdown of muscle tissue that can be caused by viruses. In essence, a proper sports massage will speed up recovery and allow you to run pain-free more quickly. Massage reduces muscles tension and helps to increase range of movement, so you can move more freely. 

7.Mindset

 There are many steps you can take to help prevent injury. But all are predicated on and enhanced by having the right mindset. You need to be dedicated enough to train regularly and sufficiently, but sensible and cautious enough to rest when appropriate. You need the discipline to consistently do both a proper warm-up and cool down. Putting your health first is a winning mentality. 

Getting ready for the Marathon?

We hope this information is useful for you. If you need advice or have any questions about how to prevent injuries our sports therapist, physios and osteopaths can  help you. For more information about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

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Common Gluteal Injuries: Pain or numbness in your bottom when running?

Injuries involving the glutes are less common than those that affect the knees and lower leg. But when they do happen, they can be seriously debilitating and uncomfortable. What is more, injured, tired or fatigued glute muscles can cause associated pain in the lower back or legs, and lead to poor balance.

Anatomy of the Glutes 

Deep Gluteal Syndrome is a pain or numbness in your bottom, that can sometimes go down the back of your leg. This pain can be caused by muscles or blood vessels pressing in the nerve. Commonly known complaints such as “sciatica” and “painful piriformis” are part of the group of injuries known as, and more recently labelled as, Deep Gluteal Syndrome.

Symptoms:

The pain is usually just on one side (but in some instances can manifest bilaterally). Pain will intensify when you are sitting, or when you try to sit. You’ll likely feel a tender and aching sensation in the buttock. The numbness often radiates down the back of the leg.

Causes:

The condition is triggered by irritated muscles that put pressure on the sciatic nerve. Sitting for long periods of time or exercising for extended periods are both possible causes. And the combination of hours spent at a desk followed by long periods of running (especially on hard surfaces) can create a potent mix. A Physio or Osteo will often be able to help determine the precise movement or posture that is triggering the complaint.

Prevention:

If you start to feel a pain in the buttock area, ease off or stop running for a short period of time. In many cases the sensation will go away within two to three days, but if not, consult your doctor.

Treatment:

On the initial stages, you should:

• Ice the area.
• Hot/cold treatment works in some cases.
• Stretch glutes.
• Use ibuprofen gels for temporary relief.

Failure to address the problem in a timely manner can increase pain perception and effect mental wellbeing. Consult with Physiotherapist or Osteopath to help to get to get to the root of the problem. These gentle stretches, together with mild exercises and muscle relaxation, often aided by a physiotherapist when the treatment is too difficult or painful to self-administer, should help to get to the root of the problem.

Are you dealing with bottom pain? Contact us, we are always happy to help! And don´t forget to stretch, ask your physio (or us) about suitable stretches

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

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How should I train for the virtual marathon?

Preparing for the virtual marathons does not differ significantly from preparing for the actual event. Your preparation should be focused on the level of your ability. If you are a beginner, you should aim to increase your distance gradually, otherwise, you might risk developing an overuse injury. 

Where should I train for my virtual marathon?

It is recommended to train on the same surface or facility that you will be running your event. For example, if you know you will be on a treadmill, you should train on the treadmill and so on. There are few marathon preparation training routines which can be obtained on the internet, we recommend you to explore it and find the one that suits you the most and stick with it. Changing the routine might lead to decreased training efficiency and altered performance on the BIG day.

Prepare your mind.

It is very important to have your mind straight for the big day. Remember, it is very likely that you will be running alone and there will be no one to cheer you up and push you to keep going. Hence, know your target time and if you will be running outside, have your favourite playlist ready, or listen to some motivational talking if needed.

Explore and find what works best for you. If you will run at home on a treadmill, you might wanna watch your favourite film, or several videos. There is also a possibility to have a virtual feel that you are running with others using software such as Zwift.

How often should I do a long run?

It is recommended to have a long run scheduled every 7-10 days so that your body can get used to long distances. Having long runs too often can result in overtraining, fatigue and overuse injury.

Do I need to focus on speed?

That depends on what your aim is. If you have a specific time of completion, then yes, you should ensure that you have the ability to complete the marathon within that time to avoid disappointment. On the other hand, if you are running for the sake of experience and are not too bothered about the time, all you have to do is ensure that you are fit enough to complete the distance.

What is the best way to recover after my runs?

There are many ways people can utilise to recover after training. It can include foam rolling, stretching, ice baths, hot baths, magnesium sprays, deep heat rubs and so forth. You may also have therapy treatments such as sports or deep tissue massage, acupuncture, physiotherapy, osteopathy and more. Hence, there is no one best way to recover because we are all so different. You need to explore and see what works best for YOU.

Generally, you want to ensure that you stretch and foam roll on a regular basis to prevent muscle stiffening which may lead to an overuse injury. Drink plenty of water to stay hydrated and have a well-balanced diet so that you provide your body with needed vitamins and minerals.

What should I have on my virtual marathon day?

Have a nutritious breakfast. Make sure you do not eat too late before the race as running with a full tummy might be uncomfortable. Practice eating during your training so that you would know when is the optimal time for your breakfast. Do not forget to charge any device that you intend to use on the day. Best to sort it out the night before so you will not feel rushed on the day. Ensure that you have enough water and food to keep you going during the event. That can include energy bars, sugargel drinks and so on.

What should I avoid before the marathon?

Try to avoid changing your training routine. There is no need to have one last long run in the last week before the marathon, it might result in you not being at your best at the starting line. Ensure to have enough rest and good sleep for a few nights, try not to rely on having one good night of sleep as your body needs more than that. Do not change your diet.

If you had a specific diet that you used during the training period, changing it now will mean that your body will have to readjust, hence, potentially disrupting the homeostasis resulting in you not being 100% on the race day. Try to avoid wearing a new pair of shoes, use the shoes that you know you are comfortable in, ideally the ones you used for training. Do not forget to lube up. Yes, that’s right, ensure that you lube your private parts, nipples, feet and armpits to avoid unnecessary cuts and bruises.

Finally

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

We are always happy to help!

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What is a virtual marathon?

Virtual marathon is a running race which can be completed online. A participant can select any desirable race available online and choose their preferred route. It can be done running around your favourite block; your desirable park route; on a treadmill at the gym or in the comfort of your own house. After completing the distance, you will have to submit the proof that you completed the required distance. After you have done so, most of the time you will be awarded with an event completion certificate and a medal.

Why run a virtual race?

At the moment, it probably is the safest way to compete as a runner in the uncertain times that we live in. Virtual running does not require mass gathering of people to cheer or gather at the starting line, hence, it is safer. Moreover, you can complete a race in your own time, on your desired day at the desired pace. However, this can make it hard to police the results because people would be running in different weather conditions and on different terrains. Also, running a virtual marathon means you do not have to do any travelling whatsoever and you can implement the run into your weekly schedule. On the other hand, running virtually takes the race day buzz away which can directly impact your performance.

Where can I find how to join a virtual marathon?

Firstly, if you had a place for a live event and it was cancelled, explore the organisation’s website through which you booked your race. Occasionally they might have a virtual substitute. However, if you are looking for marathons or races in general, roam the internet and see what suits you best. Here, in the UK, https://www.virtualrunneruk.com/ website is a good place to start. You might also want to explore options on the https://findarace.com/virtual-runs .

Is there a fee to join a virtual run or marathon?

This very much depends on the organisation and the event you are trying to attend. Some of the events might have a registration fee or a minimum amount of donation if you will be running for a charity. You might be able to find some free events, but it might not be a marathon. 

Where can I run a virtual marathon?

This is totally up to you. You can choose your favourite running route and calculate how many laps it will take you to cover the distance. You might also explore and go to a place you have not been before, calculate the route and enjoy the run. However, if you decide to take such an approach, ensure that you research the quality of the terrain, as you do not want to hate every minute while running the marathon on a terrain that does not suit your running style. You can also run the whole distance on a treadmill at home, if you have one, or at your local gym. 

What do I need to have to start running?

In order to start running, all you need is to register and have a device to track your run as you will be asked to submit a proof of completion. To do so, you can use apps like zwift, strava, runkeeper, endomondo and many more.

What do I need to keep in mind while running a virtual marathon?

First and foremost, ensure that you have your distance spot on. Last thing you want is to end up half a mile short or run an extra 5 unnecessary miles. Also, it is suggested to run a route that you are familiar with, this will help you to avoid any unpleasant surprises.

Try to plan your nutrition, hydration and recovery stops if needed. Also, remember that it is a very high chance that you will be running on your own, so staying focused and motivated can be harder. Try to stay safe at all times and share your live location on apps like strava so that in case something unpredictable would occur, people would be able to track your last location.

And finally, pace yourself, do not burn out early and then struggle for the rest of the run. Remember that it is very likely that you will be on your own without anyone to help you to push-yourself.

We hope this information is useful for you. If you need advice or have any questions about London Virtual Marathon or any of our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog please share!

The post Virtual London Marathon 2021 appeared first on Perea Clinic.

Pilates for marathon runners, it isn’t something you will read about in many running magazines. If this is your first marathon, or even if you are a veteran, it is worth looking at all options. Sport’s science can tell us a lot about the demands marathons place on the body. And whilst many people focus on clocking up the miles, there are other elements that will help performance. Flexibility, posture and core strength will benefit any long distance runner.

We take a look at how Pilates can help with all of these.

Pilates for Marathon Training

Pilates for Marathon Runners – running efficiency

The key to running your best marathon is preserving as much energy as possible for as long as possible. I’m sure you have heard of the dreaded wall. This is a metaphor for that feeling many people get a few miles from the end when their energy stores are getting depleted.

Obviously, learning about good nutrition and hydrating well before and during a marathon run is all important. Many blogs and magazines cover this in detail. But something that is massively overlooked is running form. Even if you have good posture in real life, it doesn’t mean that your running posture (dynamic posture) will be efficient.

If you watch an experienced runner they look graceful and look like they are running lightly on the ground. Their head will be upright, the elbows will be close to their sides and their stride will be smooth. This is because good biomechanics helps to preserve energy and gives a competitive advantage.

How Pilates will help

Pilates improves flexibility through the use of slow and deliberate movements. Because there is movement involved during the stretch, this receives the name of dynamic flexibility.

Most athletes from all different sports incorporate dynamic flexibility into their training. Runners use it more than the traditional static stretching that we are familiar with from our school PE classes. By stretching out the muscles in an active way they are better prepared for dynamic activities such as running.

The added flexibility you can gain from Pilates can help maximise your stride length (which can make a big difference over 26 miles). And staying flexible always helps to guard against injury.

Pilates is one of the best types of exercise for improving posture. As part of a Pilates session, you will be taught about spinal alignment. Good spinal alignment will help with your running as it will help you maintain a more balanced running style.

A fundamental part of Pilates is the development of core strength. This means that the muscles in the trunk of your body work together to stabilize and support your spine. Core strength is key to good long distance running. When most runners become fatigued, their trunk will tend to rotate excessively.

Trunk rotation is wasted energy. By developing good core strength through Pilates it will enable you to minimise lateral rotation of your trunk whilst running.

In fact, the benefits of Pilates are numerous. It is also strangely relaxing and restorative and can help to break up a repetitive routine of pounding the pavement. Try it, and experience the results for yourself. You won’t regret it.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share! We are always happy to help.

The post Pilates for Marathon Running – how it might improve performance appeared first on Perea Clinic.

Hopefully, by the time you read this, the bulk of your preparations are done. With equipment checklists in place, maps and logistics sorted and your registration completed, you are ready to focus on the lead up to the race, and the run itself. Here are some more of my London Marathon Tips that will ensure that your weekend is as painless and enjoyable as possible.

The day before the Marathon:

How you prepare yourself the day before the marathon can have a significant impact on how you feel, and on how you run on the day. This day is all about staying as calm as possible and staying off your feet and resting as much as possible.

If you are able to lie down and rest, it is an excellent time to visualise your day and visualise your route ahead of time. This is a very worthwhile exercise as it is incredibly helpful to have mentally prepared situations ahead of time.

Try to keep your movement the day prior to the London Marathon to a minimum. Only make the journeys that are absolutely necessary. I strongly advise NOT running at all on this day. If you are feeling particularly nervous then a short, easy, 20 to 30 minute run may help settle the nerves. But keep in mind, that there are no training benefits to be had this close to the event.

One of my most important London Marathon Tips at this stage is not to be tempted to try anything new. The running gear you wear on the day should all have been worn before (especially the trainers), so don’t be tempted to purchase something new.

This goes for the food you eat too. Don’t experiment with new power bars of gels at this stage. Keep the food simple. Yes, about two thirds of your intake should be carbohydrate, but there is no need to eat a large portion. It is important to stay away from creamy sauces if you eat a pasta dish, avoid spicy foods – and go easy on the fruit and fibre. For obvious reasons you will need to keep your bowels steady on the big day!

Eat your largest meal in the late afternoon or very early evening on the day prior to the race. IT is important that you fully digest the food, and your stomach feels calm before you go to bed.

Most importantly of all, don’t fantasise about faster finishing times. Even as a novice runner you should have a reasonable idea of what your realistic finishing time might be. If anything add time to that figure, unrealistic expectations will only set you up for failure.

Last minute tips for the day of the London Marathon:

On the day of the run give yourself plenty of time for everything. Prior to the race you need to expend as little energy as is humanly possible. Aim to get to the start at least an hour before the race. Before you even set off lubricate any area in which chafing has been a problem. Trust me, chafing during a marathon can be a big distraction.

With the unpredictable London Marathon weather you need to find ways to ensure you are as warm and as dry as possible before the race. As you will be setting off early, layers of old t-shirts can keep you warm and are easy to dispose of later on. A black bag with a few small few holes in (allowing it to breathe), is the customary way to shield from the rain. On the off chance that it is a particularly warm day, find shelter at every opportunity.

Once you are in the starting area with a few minutes to go, put your hand on your stomach and take some deep breaths that cause your hand to rise and fall. This should help to calm the nerves and encourage the deep breathing that will help with your running.

As the run gets underway BE PATIENT. You are among a mass of people and you will be moving slowly for the first half mile to mile of the Marathon. Don’t be tempted to try and weave in and out of other runners, it is an unnecessary waste of energy. Be glad for the sedate start, it will act as a warm up and allow your body to start using fat as fuel, which is exactly what you need.

When you are a mile or two into the run you can start monitoring your posture. Two key pointers are to make sure your chin is up (look ahead and not at the ground) and to make sure your shoulders are relaxed (not hunched up near your ears). Periodically throughout the early part of the run repeat this posture check to make sure you are running with optimum efficiency.

As you get into the heart of the race you will start to feel good. Your body will feel primed and the crowd will be giving you a huge lift. Avoid any temptation to start increasing your pace at this stage. If you want to be brave, save it until the last 3 miles. Going too fast too soon is the absolute death knell in your first marathon.

A final word

But my biggest London Marathon Tip of all is soak up the atmosphere. At times during the run you will feel absolutely euphoric. Keep the faith and keep going no matter what.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share!

We are always happy to help.

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