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foot pain, Health, running

How to Run Better, The Basics

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There are a few easy things that everyone can apply to their running to decrease injury, pain and simply make running easier and faster! Today we are simply going to show you how to run better

This is perfect for those of you that have regular niggles or if you have plateaued with your running and need a way to step it up. So here is your easy guide on to how to run better and improve your run!

running cadence 1801: Cadence:

This is basically the number of steps that you take per minute and for best efficiency, this should be 90 steps per minute on each foot (180 total per minute). To achieve this, first of all, you need to measure what your current cadence is. You can do this by counting the amount of steps your right foot takes in one minute.

Try then increasing your rate (if needed) and time again in another 5 minutes. The trick is to think like you are running on an icy or slippery surface and your heels are coming up behind you. This could well feel awkward to do at first and can take weeks to get used to, but once you get used to it, running will feel much easier.

Tip: A great way to improve your running cadence and run better is to use a metronome (some examples here)

how to stop overstriding2: Don’t stride out:

When striding out the foot lands on the heel and with the leg relatively straight out. This creates a braking force up through the leg and acts to slow you down, meaning YOU have to work harder.

Run better by kicking your heels up more – don’t run with straight legs!

 

3: Think smooth, light and easy:

If you look at the best medium to long distance runners you will see they have very little upward head movement (less bobbing up and down). This means less wasted energy! So to run better, we need to lean our body weight forward more and imagine projecting yourself forward and slightly up. Practice standing 1 meter in front of a wall and leaning forward through bending at your ankles until you are about to fall forward and then come back again in order to get a feeling of shifting your body weight forward.

Exercise: Practice standing 1 meter in front of a wall and leaning forward through bending at your ankles until you are about to fall forward and then come back again in order to get a feeling of shifting your body weight forward.

Remember – Perseverance is key with this! You will feel like you can just keep running and running when this becomes second nature – and then you tell others how to run properly – I still find it amazing that no one gets taught how to run!

Lastly, check out the video below of what I think is some close to perfect (no one is perfect) running:

YouTube player

 


Health, running

5 Must Know Expert Tips For Trail Running

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trail running shaun clark physioprescriptionExperienced runners have learnt these lessons the hard way and I wish I’d known them at the start. If you are new to trail running or want to improve further, these tips will give you a great head-start.

Trail running is something I love doing, for a few reasons: The mental challenge or the long runs, the variation in terrain (meaning less chance of over-use injury) and the awesome scenery. But the thing is that it can make you sore, going down hill can play havoc on you knees and back and transitioning from the flat to going up and down repeatedly is tough, plain and simple. These next 5 tips will really help you keep going and improving with this awesome sport but really aims to decrease the load on your knees and run with better economy – Give them a go on your next few training runs and no doubt you will find them a lot easier once you get used to it.

 

1. Cash in down hill

Heading down hill is your chance to, 1. Catch your breath and 2. Make up time. Gravity is on your side here so don’t fight it – increase your pace as much as is comfortable on downhill. It is important to train for the downhill just as you would for attacking the uphill slopes – This builds the eccentric strength of your quads so that they can handle the load. Lastly – Enjoy running downhill, it is a lot of fun, a great chance to run fast and a great training alteration.

Don’t battle against the terrain. Use it to your advantage.

2. Upright torso, don’t cramp up your diaphragm

Going uphill is hard but we often make it harder on ourselves by looking down at the ground and bending our torso forward.

So to make uphill running a lot easier and open up our lungs better – maintain an upright torso and look up the slope.

 

3. Sit back and cycle downhill

This is so important, and will allow you to do number one a lot easier and with less pain afterwards! Here is what you need to do on the downhill:

  • Don’t over-stride – This will cause you to land with your foot in front of your knees and your leg straighter – basically acting like a brake, slowing your pace and stressing your knees and back big time.
  • Increase your cadence, this the turn over rate of your feet. Increase your turnover, taking quicker steps.
  • Visualize your feet landing behind you, this will help your feet land under your torso.

This is often called downhill cycling as you are taking faster steps and sitting back into it a little (leaning back).

Tip: If you want to slow down or be in more control, don’t brake through straight legs, sit back or lean back more – this will help slow you down and put you  in control.

 

4. Conserve uphill

Walk when you need to on the steep bits and keep you feet turning over and heels kicking up for the rest of the up-hill – remember you are going to make up the time on the flat and downhills!

 

5. Cadence and kick your heels up to trip less.

Maintaining an economical cadence helps get you through those longer runs and maintain a good technique. When on the flats, try to maintain a cadence of around 90 steps per minute on each foot. This cadence means less force up your shin because you are landing with your foot below your knee and not in front and it means you are kicking your heels up more and taking shorter strides – which ultimately means that you are in more control and there is less chance of tripping and ending up being very sore.

 

Above all, enjoy yourself and smile – it makes it a lot easier.

 


Lower limb, running, Shin Pain

Shin Splints Treatment and Exercises

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runningShin splints is the most common lower limb injury in athletes and can lead to large blocks off training and serious injuries such as stress fractures if ignored. Here you will find out, what it is, what causes it and how to treat and rehab it YOURSELF with effective self treatment methods and exercises.

Shin splints is an Umbrella term that describes pain along the inside border of your tibia(shin) and covers a number of pathologies. The most common and Injury most often associated with Shin splints is Medial Tibial Stress Syndrome.

shin splint painMedail Tibial stress syndrome (MTSS) Is the most common Injury in runners (Lopes et al 2012) affecting 9.5 percent of all runners, coming in just ahead of achilles tendinopathy and plantar fasciitits.  In MTSS pain is felt along the inside border of your shin bone (tibia), it is tender to touch and the tender/ lumpy area is larger than 5cms.

MTSS is caused by repetitive contraction of the calf muscles causing excessive stress on the tibia. The calf muscles (namely the soleus, flexor digitorum longus and tibialis posterior) attach onto the inside border of the tibia, and the repeated pulling from any of these muscles at their attachment causes micro-tears which causes inflammation, pain and excess tissue build up.

Now this generally happens due to one or a number of the following reasons:

  • Sudden increase in training that your body isn’t used to.
  • Change on footwear or training surface, eg. going barefoot (minimalist running) or changing from flats to hill running.
  • Poor hip control causing excessive internal rotation.
  • Over pronated foot type.
  • Poor running form (See Ironing out your running).

 

Differentail Diagnosis:

Stress reaction and stress fracture

These also cause shin pain and can be causes by MTSS or occur by themselves due to over training so it is important to have these ruled out by your Local physio if there is pain when you: tap on your shin bone, jump on your heel or if the pain is localised to one spot on the shin.

 

MTSS is far too often ignored and put aside as calf tightness until it is far worse than is should have got, which means some serious time off training and a lot of money spent on rehab. Below we are going to run through exercises and self-treatment that will both help heal your MTSS/shin splints AND prevent them happening again.

 

Exercises: All of these need to be done 2 x daily if you have shin splints.

calf stretch1. Calf Stretch:  Drop your heel off a step and hold it for 1 minute.

 

 

 

 

 

 

MTSS shin splints self treatment

2. Foam roll your calf: Position as shown in the picture to get as much weight through the roller as you can. Spend 2-3 minutes slowly rolling your whole calf – ignore the pain!

 

Tip: You can also give yourself and self-massage, which is really effective at reducing tension and getting right to the point!

 

 

 

glut and Lat stretch - Hip flexibility

3. Sling stretch for hip range: Hold for 1 minute.

 

 

 

 

 

 

Bridge - increase leg strength, glute activation and decrease back pain.

4. Single leg bridge for hip stability: 

Hold for 5 seconds, 2 x 12 reps each side.

 

 

 

 

 

Single leg Squat, hip stability and strength

5. Single leg squat for lower limb strength and stability: To make it harder and better for lateral stability, keep your free leg out to the side.

Do 2 sets of 12reps each side.

 

 

 

 

 

Make the above exercises a routine even when pain-free!

Self treatment:

The main technique that will benefit you is self deep tissue massage. Check out this post for a easy video demo of this.

 

Tinker with your training:

– Decrease your training load to allow healing to take place

– decrease hill running and running or walking on hard surfaces

– Take a good look at your shoes and consult a Podiatrist of Physio re your foot mechanics.

– Once pain has gone, start SLOWLY building up your training again.

 

 

So there you have it, your guide to Shin Splints Treatment! Take some time to check out some other great posts that will help athletes and runners out a huge amount in preventing lower limb injuries as it is ALWAYS better to prehab!

Iron out your running – run faster, easier and injury free.

Quick balance and stability test.

Glute activation – the missing link

Please Share and like and let me know how you get on!


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