New Years resolutions don't need to end with an injury...we can help

Half Marathon & Marathon Training Tips

 

 

These are our top tips to help you when training for your half or marathon.

Avoid training error

As many as 85% of all running related injuries are caused by training error, as are the majority of running injuries we see at Chart Clinic. By following a few easy steps you can avoid these errors. Increase your amount of training gradually. It is generally advised to keep this to a 10% increase per week. Train using a mixture of intensities, an 80:20 split is sensible, 80% low intensity running to 20% of high intensity running (i.e. hill/speed work). Keep your long slow runs at an easy and steady pace, this type of run is about developing your endurance and putting miles into your legs, not the speed at which you run. Employ an incremental increase in your training then decrease a little, put into practice by running increasing distances for three weeks and then in the fourth week decrease your mileage by 10%.  

Plan your training

Plan your training week, identify what you want to achieve in each run and stick to it, this adds variety and you won’t over do it. For example, avoid finishing your long run with some sprints; these should be completed on separate days. It also pays to  have a little flexibility, if you are running a planned 10 miles but after 7 miles you develop a niggle in your knee, stop running. It is ok to listen to what your body wants to do rather than running through discomfort to keep to a regimented plan. Allow yourself to aim to run 8-10 miles rather than a straight 10. 

Use a combination of training methods

Consider swapping one of your weekly runs for strength and conditioning session. Strength, balance and flexibility all play an important role in decreasing running injuries and can even boost your running performance. Research has shown as many as half of all injuries in runners can decrease by following a simple strength and conditioning programme.

Running shoes and gear

There has been a lot of discussion about the recent trend in minimalist footwear and forefoot running, suggesting that this is the way forward. In general, most people naturally heel strike as opposed to land on their forefoot. We see it with injuries that present at Chart Clinic, there is a higher injury risk by adopting a drastically different running style. To learn the forefoot technique safely takes months of practice, and training guidance or coaching is advisable. The most important thing to remember with regard to running shoe advice is buy the pair of running shoes that is the most comfortable for you to run in. Check with your local running shoe shop if you can have a go running in them (perhaps on a treadmill) before you buy.

Nutrition

It has been scientifically proven that fuelling your body (muscles and digestive organs) before you train or run in an event is very important. Aim to consume around 250-300 calories about 1-1.5 hours before you run. Eating any closer may cause cramp and not eating enough may lead to you lacking in energy. During longer runs try to get 100 calories onboard after the first hour and around another 100 calories every 45 minutes subsequent to that.

Staying Hydrated

Taking on enough fluid is vital, 2 hours before you run try to drink about 500ml water, and then immediately before you set off another 150ml. During your run aim to drink 150-200ml, every 20 minutes or so. By avoiding big gulps you minimise the fluid in your stomach, a full stomach can be awful whilst running, so drink little and often.

Thinking about starting running in January? Looking for some motivation to help you get started?

Get motivated with Jantastic. The running challenge that’ll get you running, keep you running and transform your running.

Check out Jantasctic 2014  

 

 

Jantastic is a free running challenge that encourages participation by all. It’s created by Marathon Talk and supported by England Athletics and Adidas that is intended to give your running and fitness a boost in the early part on the New Year right into the Spring. Jantastic is suitable for all running abilities and open to everybody.

This is a great way to set yourself personal running targets during January, February and March to help you stick to your New Year’s health and fitness goals. Whether you are a beginner taking up jogging for the first time, running to improve your own personal fitness, or training for your first Half or Full Marathon to the seasoned runner completing another marathon. Jantastic will help you along the way and keep you motivated. Its all about your personal aims, your goals and accomplished in your own time.

The Challenge starts on Monday January 6^th 2014, but you can join in at anytime.

Start running, stay running and transform your running. #JANTASTIC2014

www.jantastic.me

For Immediate Treatment Of A Sports Injury, Think R.I.C.E.

This may be obvious to the seasoned athlete but it is worth discussing the significance and reasons behind following the RICE protocol after injury, later on you will appreciate the benefits of this simple form of first aid.

The first 24 hours – Remember this is the most critical time for treatment, immediately after an acute soft tissue injury. When you injure a soft tissue such as a muscle, ligament, or tendon there is a very likely chance of injuring blood vessels too. As a result blood gathers around damaged tissues causing compression within the neighbouring tissues, which causes a secondary ‘Hypoxic’ injury that deprives the tissues of oxygen, causing more harm. As a result, every attempt should be made to decrease the bleeding at the injured area. This is where RICE comes in, a simple mnemonic to summarise 4 actions to take after injury:

Rest

Ice

Compression

Elevation

So why follow RICE and what does it do?

Rest

Where possible following injury, you should try and stop activity to reduce the bleeding and swelling. If you injured say, the muscles in the back of your lower leg (calf) bleeding will increase as you exercise these muscles whilst running. If your injury is so severe that you cannot walk without limping, then a rest from weight bearing can be achieved by using crutches for a lower body injury or a sling for an upper body injury.

Ice

Straight after injury ice is mainly used to slow down the rate at which the soft tissues work and respire. Later on after the acute phase of injury, ice may be used as therapeutic treatment for its pain-relieving affect. There are numerous ways to apply ice, this could be crushed ice wrapped in a damp cloth or tea-towel, reusable frozen gel packs or immersing injured area in a bucket of icy water. Cold water and cooling sprays are often used but these rarely penetrate enough to affect the deeper tissues. Opinions vary for how long and how often to apply ice, but a useful guide is to generally apply ice for 15 minutes every 1-2 hours, steadily reducing the time of applications over the next 24 hours. Care should be taken to protect the skin with a towel or similar barrier to avoid the ice burning the skin or causing nerve damage. People with cold allergy or peripheral vascular disorders such as Raynaud’s phenomenon should not apply ice to treat an injury.

Compression

Compression of the injured area with a firm bandage reduces bleeding and, as a result decreases swelling. It is important to apply compression during and after the application of ice, so make sure a bandage is applied throughout. The size of the bandage is dependent on the size of the injured area and should be cut accordingly. Tubigrip type bandages come in a variety of sizes and widths. The bandage should feel firm but not so tight that it aggravates painful symptoms. If bandaging from a roll, the application should start at the furthest point away, wrapping each layer so it overlaps the layer below by half and should continue to extend upwards to at least one hands width higher above the margin of the injury.

Elevation

Elevating the injured area can be accomplished by using a sling for upper limb injuries and by resting the lower limb on a chair, cushions or bucket. For this to be effective the lower limb must be elevated higher than your hips/pelvis, this enables gravity to draw away fluid accumulation at the injured area and therefore decrease pressure within the fluids that bathe all the surrounding tissues around the injury.

Remember this advice is for a soft tissue injury, If you are in any way concerned that your injury is more severe in nature, it is vital that you seek medical advice immediately.

Once you feel more comfortable and the initial swelling and inflammation is more bearable it is then time to seek the advice from a musculo-skeletal specialist such as an Osteopath, Physiotherapist, or Sports Therapist.

Follow the advice of an injury professional, in addition to therapy, you may need to do exercises and follow a rehab programme.

Finally, whatever you do avoid the temptation to return to your sport too soon. Be guided by your therapist and rest for as long as is required, or you could end up doing more damage and need even longer away from activity.

At Chart Clinic, we are happy to discuss your individual situation and advise you the best course of action for your injury, so do feel free to get in contact.

Reference:

Brukner and Khan, Clinical Sports Medicine 3e, McGraw-Hill Professional (2007)