Premier Physiotherapy Expert BlogPremier Physiotherapy in Dublin

Jul12

Running Solutions – Overcoming Low Motivation

Hi, I am Enda, Senior Physiotherapist and Clinical Lead of Running Solutions at Premier Physiotherapy.

Introduction

Of all the things which helped people to deal with the stress and uncertainty of the last four Covid years, running has got to be near the top of the list. Running wont cure anxiety or solve all of your problems, but in those lockdown days it offered a chance of escape from the same four walls, and people who swore they would never become one, began to call themselves ‘a runner’. Once things opened up again, the allure of the shops and pubs did not stop the growth of running. If anything, it accelerated, as our months of training in solitude could now be put to the test in an actual race! Whether it is Parkrun, local 10ks or big city marathons, entries for races went through the roof, highlighted by the Dublin City Marathon switching to a ballot entry system. Quite understandably, this growth seems to have slowed a little over the past twelve months, and those of us who love seeing new participants in the sport can only hope that this isn’t a sign of people losing interest in running.

It is normal for motivation for our hobbies to come and go. Perhaps more so for an exercise-related hobby, where a level of consistent training is required. For running, that may be due to injury, other life events disrupting training, performance plateau, or a sense of repetitiveness with training. So how do we keep performing when this lack of motivation kicks in?

Reflect

Sometimes we can get too caught up in training and performing, and lose sight of our reasons for running. If you do something regularly, there has to be a reason you keep going back to it.

Sit down with a pen and paper, and write down what got you into running, reflect on some enjoyable experiences you have had in your running career and think about how your life might look without running. Keep these notes safe and look back on them at times of low motivation.

Reach Out

Running with friends or in a group or club is great for many reasons. It gives you accountability and means you are less likely to skip a run. It provides a form of social interaction, which is harder to come by in our current work-from-home lifestyle. Club training can also motivate and push you to work harder than you would do if alone.

Relocate

Not permanently! That would be a dramatic action.

Motivation can wane if we run the same route at the same time every day. As well as training the body, we also need to keep the mind engaged. If you are lucky enough to live near the sea, or close to woodland areas or well-maintained canal paths, these can be excellent options to get away from running on busy roads, and to surround yourself with the peace and quiet of nature.

Run ‘Easy’

Running fast is tough. It can lead to shortness of breath, muscle/joint aches, gut distress and more. Running fast too often is likely to lead to less enjoyment, as we associate running with these symptoms. Faster paces are required at times, particularly if we are looking to make performance gains, but running at your ‘easy’ pace, where the heart rate is controlled and you can hold a steady conversation, will also promote excellent fitness gains while reducing the risk of injury and burnout.

On your next run, try to slow down by 20-30s per kilometre, or to the pace where you can have a full conversation, and note how you feel during and after the run.

The one thing that all of the above recommendations have in common is that they involve change. So instead of taking a break from running, or falling out of love with the hobby, follow the old adage – “A change is as good as a rest!”.

To discuss motivation, training, coaching or any injury related issues further, make an appointment with our running-specialist physiotherapist Enda today.

Happy Running!!

Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.

Jul12

0

Running Solutions – How Long Do Running Shoes Last?

By Premier Physiotherapy - blog

Hi, I am Enda, Senior Physiotherapist and Clinical Lead of Running Solutions at Premier Physiotherapy.

Introduction

Most runners present to a physiotherapy appointment due to injury. And the majority of running-related injuries are non-traumatic overuse injuries. While the causes of these are multifactorial, a common theme is a lack of strength of the muscles in the affected area, relative to the persons’ body weight. Logic, as well as indisputable robust research (Beattie et al, 2017), therefore dictates that runners should perform regular strength training to reduce the risk of injuries occurring in the first place. A common pushback to strength training that I hear in the clinic is that “my legs are strong enough from running, I don’t need to strength train”. I can understand this thinking, but on the other hand, runners are exposing themselves to increased injury risk, as well as leaving performance benefits on the table, if they are not performing regular and appropriate strength training.

A simple question does not always have a straightforward answer. This is certainly the case with “How long do running shoes last?”, a question I receive as a physiotherapist, coach and keen runner frequently. Usually the answer starts with “It depends”, but there are certain factors we can look at to help determine when your running shoes need an upgrade.

Shoe Wear

The 500-800km mark has been frequently cited by the shoe and fitness industry as the point at which shoes should be replaced. However, there is no evidence for this. Shoes can lose some of their ‘oomph’ but still work perfectly well beyond this distance. But a shoe is done when it has a loss of cushioning or wear pattern that places abnormal stress on the runner. All shoes will fail at some point. When this point comes is reached will vary greatly depending on a number of factors. Firstly, people will wear out shoes at different rates, due to things such as their running style, foot landing pattern and choice of terrain. If you are unfortunate enough to wear out shoes quite quickly, you will find yourself buying more shoes. But think of the positives, you get to sample more of the wonderful options of running shoes out there!

Cushion Type

The second big factor to consider is the type of cushion within the shoe. The ability of a midsole to compress is called compliance, and its ability to bounce back from being compressed is resilience. With increased wear over time, the midsole compresses more and loses its resilience (Chambon et al., 2014; Verdejo & Mills, 2004). How quickly the midsole loses this ability depends on the type of foam used. EVA foams break down quicker than PEBA foam-based shoes, so it is worth knowing wha cushion you are buying, especially if you feel like you burn through shoes quickly. Runners usually do adapt to this and will begin to compensate for these changes until they cannot (Brueckner et al., 2011). At that point either the shoe will be too uncomfortable or they will experience some kind of bodily/tissue stress that if ignored may result in an injury.

Durability vs Performance

Finally, the purpose of the shoe will be relevant to its durability. I’m sure we’ve all seen the Adidas Adizero Adios Evo Pro 1 used for the women’s world marathon record performance in Berlin 2023, sold for $500 and designed to last for one marathon only! Racing shoes (so called ‘super shoes’) are designed for performance reasons to be lightweight rather than durable. Conversely, all brands have a stable of ‘daily trainer’ or ‘long run shoe’ which are designed to go for miles. You should purchase a pair of shoes for the purpose that you require them. These durable shoes are often heavier, and therefore may not be the best choice for race day. Both for this reason, and the evidence that having a rotation of running shoes can reduce injury risk (Malisoux et al, 2015), it is worth considering having more than one pair on your shoe rack.

Having considered all of the above, the most important thing to bear in mind is that the shoes must be comfortable. When they start to become uncomfortable, feel like they have no cushioning left, cause you pain or abnormal symptoms, have holes/wear that comprises their structural integrity, then it is time to hit the shops!

References

Brueckner, K., Heidenfelder, J., Odenwald, S., & Milani, T. L. (2011). Mechanical and biomechanical characterization of running shoes with different midsole materials before and after aging. Footwear Science, 3(sup1), S18-S20.

Malisoux L, Ramesh J, Mann R, Seil R, Urhausen A, Theisen D. (2015) Can parallel use of different running shoes decrease running-related injury risk? Scand J Med Sci Sports. Feb;25(1):110-5

Verdejo, R., & Mills, N. J. (2004). Simulating the effects of long distance running on shoe midsole foam. Polymer Testing, 23(5), 567-574.

Happy Running!!

Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.

Jul12

0

Running Solutions – “But I run, my legs should be strong enough”

By Premier Physiotherapy - blog

Hi, I am Enda, Senior Physiotherapist and Clinical Lead of Running Solutions at Premier Physiotherapy.

Introduction

Most runners present to a physiotherapy appointment due to injury. And the majority of running-related injuries are non-traumatic overuse injuries. While the causes of these are multifactorial, a common theme is a lack of strength of the muscles in the affected area, relative to the persons’ body weight. Logic, as well as indisputable robust research (Beattie et al, 2017), therefore dictates that runners should perform regular strength training to reduce the risk of injuries occurring in the first place. A common pushback to strength training that I hear in the clinic is that “my legs are strong enough from running, I don’t need to strength train”. I can understand this thinking, but on the other hand, runners are exposing themselves to increased injury risk, as well as leaving performance benefits on the table, if they are not performing regular and appropriate strength training.

Why Running Doesn’t Increase Strength

There are two key reasons why running alone does NOT increase the strength and capacity of muscles, bones and tendons. The first is that when running, these tissues are exposed to extremely high loads and forces. The calf muscles for example, must produce 6-8 times of our bodyweight with every stride! This means that every run will overload our tissues with more force than they can deal with, unless they are conditioned to be fitter and stronger.

You could argue that the exposure to these forces while running will do this. However, that is where the second factor, known as the ‘interference effect’, comes in. In simple terms, this means that our bone and tendon cells ‘switch off’ after about one hundred footstrikes (Warden et al, 2021). After that point, nothing is being strengthened. In fact, the forces on these tissues caused by running are breaking them down. If the rate of this breakdown exceeds the post-run recovery you provide, an overuse injury is likely to follow suit.

The Importance of Strength Training

The aim of this article is to highlight that running alone does not build muscles and bones, and that strength training is MORE important for runners than the average population. There will be follow up posts with recommendations on how to structure strength training to compliment your running training, and get the most bang for your buck from lifting weights. For now, it is enough to know that strength training for runners is a necessity, not a luxury!

Happy Running!!

Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.

Jun12

0

Running Solutions – Marathon Pacing

By Premier Physiotherapy - blog

Hi, I am Enda, Senior Physiotherapist and Clinical Lead of Running Solutions at Premier Physiotherapy.

Introduction

Premier Physiotherapy has a long history of helping runners improve their training and performance through our Running Solutions clinic. I joined the team in 2024, having studied and worked in the UK in many different musculoskeletal settings and with sports teams. I have personally completed multiple marathons, with a personal best of 2 hours 46 minutes, as well as triathlons and ultramarathons. Using the experience built up through my years of running, as well as being a certified Endurance Running coach with Athletics Ireland, I have assisted lots of runners in recent years with their training plans, coaching and physiotherapy needs.

The Pace Plan

There are many elements which lead to a successful marathon performance. You need the appropriate training, the mental resilience, and the correct race-day nutrition. Perhaps the most important however, is the ability to execute a pacing plan which is realistic for your fitness and expectations. We’ve all been there, ten miles from the finish line, when the spiral of doom starts to approach. You can see it, but you try to block it out, assuming this level of pain and discomfort is normal. We can normally ignore it for another while, now relying on sheer willpower. This may have been enough to get to the finish line in a 10k or half marathon, but the full distance is a different beast. And when you do not treat it with respect, it bites. The final six miles can include cramping, walking, crying, or all the above. This can be enough to taint your experience so much that another marathon, or even running in general, is off the table. On the other hand, nail your pacing plan and you will wonder what all the fuss was about.

Your Fitness

Firstly, you need to know your fitness at the start of the training block. People often pluck a planned finish time from thin air. Yes, it can be ambitious, but it needs to be realistic. A recent 10k or half marathon can guide this, but always err on the side of caution here. Planning to finish ten minutes slower than the ideal time may get you across the line half an hour earlier if that time was not realistic. Your training plan then needs to be built around this time goal, with race pace efforts, slower easier runs and faster tempo sessions programmed accordingly.

Race Conditions

The other big determining factor will be the race day conditions. You will know the course profile and elevation well in advance, so your strategy needs to take this into account. Closer to the time, the weather may mean making some last-minute adjustments, usually towards the conservative end of the scale.

The Negative Split

The gold standard for pacing is a small negative split, meaning you ran the second half slightly quicker than the first half. This can be reversed based on conditions, if a lot of the elevation comes in the second half. However, the thing to avoid, which happens all too often, is the big positive split. Far too many 10k and half marathon PBs are set during the first half of a marathon – these people, feeling on top of the world at 21km, have just bought a one-way ticket to Hell.

We’ve all heard the famous running phrase of “I hit the wall.” But pay attention, and this will normally be prefaced by “It was all going great until 30km…”. More often than not, it wasn’t going great; you had started too fast but you didn’t realise it. A poorly executed nutrition plan can yield similar results, but often the pacing is the problem.

The reason why a slight negative split is so hard to get right, particularly for a novice runner, is that it doesn’t feel right. You feel as if you are setting off too slow. You start to panic. Your average pace could be 15-20 seconds per km slower than finish time pace. That is correct – you are playing the long game. As you gradually increase the pace you start to reap the rewards. From the halfway point the fast starters are beginning to feel their mistakes kick in. By 30km, as you nudge the pace up again, there is carnage all around you. Even if you don’t have an extra push for the final 10km, and the pace remains exactly the same, you will feel much quicker as you stride past the aforementioned crampers, walkers and criers. The psychological boost gained from this is massive. Hopefully all of this means you are on track for your target time. And then it’s time to give it all you’ve got – it sounds like a marathon up until this point is easy, but it still requires a huge mental and physical effort. Strangely, if you achieve it, at some point that day you will probably say “I could have gone quicker.” In fact, that means you absolutely nailed it.

Learning from Every Race

Even if you don’t end up with the A-goal time, you shouldn’t have missed it by much, haven’t had a near death experience, and are not likely to throw the running shoes in the bin at the finish line. People generally improve their marathon results over time, even achieving PBs into their 40s and 50s. That is because you learn valuable lessons each time. And when you keep adding these lessons together, the results should improve. But if your pacing goes badly wrong, you probably won’t stick around long enough to learn the lessons.

Happy Running!!

Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.

Jun11

0

Let’s Talk Tennis Elbow

By Premier Physiotherapy - blog

TENNIS ELBOW

Tennis elbow, medically known as lateral epicondylitis, is a condition that can affect more than just athletes. This repetitive strain injury results from overuse of the arm, forearm, and hand muscles, leading to elbow pain. It’s crucial to understand tennis elbow to seek appropriate treatment and rehabilitation methods. Premier Physiotherapy, are experts in physiotherapy and rehabilitation and offer insights and solutions to effectively manage and recover from this condition.

What is Tennis Elbow?

Tennis elbow occurs when the tendons in your elbow are overloaded, typically due to repetitive motions of the wrist and arm. Despite its name, athletes aren’t the only ones affected. Painters, plumbers, and even office workers can experience symptoms due to repetitive wrist and arm use. Understanding the symptoms and causes is crucial for early detection and treatment.

Causes of Tennis Elbow

The cause of tennis elbow lies in the overuse of the muscles and tendons of the forearm and around the elbow joint. Activities that can lead to tennis elbow include playing tennis or other racquet sports, painting, or using plumbing tools. It’s not just about sports; even prolonged computer use can contribute to this condition. The onset of symptoms occur when the physical load or stress placed across the tissues exceeds the capacity of those tissues at that time. It may be a one off or overloading over time. Ultimately it causes a disruption of the tissue with resulting pain and dysfunction.

Symptoms to Watch For

Recognising the symptoms of tennis elbow early can significantly aid in treatment and recovery. Common symptoms include:

Pain and tenderness in the bony knob on the outside of your elbow
Pain may radiate into the upper or lower arm
Weakness in the forearm
Pain when gripping, lifting or bending the elbow
Difficulty extending the forearm fully
Discomfort during repetitive movements

Diagnosis and Early Intervention

A proper diagnosis is essential for effective treatment. At Premier Physiotherapy, our expert physiotherapists will conduct a thorough assessment to confirm the presence of tennis elbow and rule out other conditions. This may include a mix of physical examinations. Rarely do you need further investigation such as X-Ray or MRI to diagnose tennis elbow.

Physiotherapy plays a pivotal role in the treatment and rehabilitation of tennis elbow. At Premier Physiotherapy, we focus on relieving pain, reducing inflammation, and improving the strength and flexibility of the elbow joint and surrounding muscles. Our pathway looks at Relieving symptoms, Restoring function and Enhancing your physical wellbeing to reduce the risk of recurances.

Personalised Treatment Plans

Each case of tennis elbow is unique, and so are the treatment plans. Our physiotherapists create personalised programs that may include exercises, manual therapy, and advice on activity modification.

Early intervention is key to preventing the progression of tennis elbow. Physiotherapy treatment for tennis elbow can speed up recovery and minimise the risk of recurrence. Understanding the nature of your condition is vital to prepare you for the journey ahead.

Exercise and Rehabilitation Techniques

Physiotherapy exercises play a crucial role in the rehabilitation of tennis elbow. These exercises aim to strengthen and load the affected muscles and tendons, improving the capacity of the tissue to absorb physical load/stress and thereby stimulate a recovery process.

A combination of treatment and exercises can effectively treat tennis elbow.

Tennis Elbow exercises may include:

Wrist flexor function
Wrist extensor strengthening
Elbow range of motion
Wrist turn with weight
Grip strengthening
Shoulder strengthening

Incorporating exercises into your routine is essential for recovery. Consistency is key, and it’s important to follow the guidance of your physiotherapist to avoid overexertion.

Advanced Treatment Options for Tennis Elbow

At Premier Physiotherapy, we go beyond basic exercises and offer advanced treatment techniques tailored to individual needs. These may include manual therapy, Shockwave therapy, and dry needling. Each of these methods aims to reduce pain thereby allowing for your exercise tolerances to improve.

Manual Therapy

Manual therapy involves hands-on techniques to manipulate and mobilise soft tissues and joints. This approach helps in reducing pain and increasing function.

Shockwave Therapy

Shockwave therapy uses sound waves to penetrate deep into tissue. This helps in reducing pain, thus speeding up the healing process. This has been evident particularly with stubborn tennis elboe conditions tat have been slow to respond to activity modification and exercise alone.

Dry Needling

Dry Needling, a technique similar to acupuncture, involves inserting thin needles into specific points around the elbow to release muscle tension and pain.

Lifestyle Adjustments for Tennis Elbow Management

Making lifestyle adjustments is an integral part of managing and recovering from tennis elbow. This includes modifying daily activities to reduce strain on the affected area.

Activity Modification

Modifying how you perform certain activities can help in managing tennis elbow. For instance, taking frequent breaks, using the correct equipment, and avoiding repetitive actions can reduce stress on the elbow.

Importance of Continued Physiotherapy

Continuing physiotherapy is important. These conditions can be slow to respond and completing your plan of care is crucial for recovery and prevention of recurrence. Premier Physiotherapy emphasises the Enhancing phase of recovery to address your overall physical wellbeing and get you to your maximum lifestyle and sustained recovery.

Educating Patients on Self-Care and Prevention

Patient education is a cornerstone of Premier Physiotherapy’s approach to managing tennis elbow. Understanding the condition, knowing the do’s and don’ts, and learning self-care techniques are crucial for preventing future injuries.

Tips for Self-Care

Simple self-care measures, such as applying ice to reduce swelling, wearing a brace or support, and avoiding aggravating activities, can be beneficial.

Preventive strategies include regular stretching and strengthening exercises, proper warm-up before activities, and maintaining good posture and ergonomics at work.

Exploring Further Information on Tennis Elbow

For those seeking more in-depth knowledge, Premier Physiotherapy offers a wealth of information. Contact us should you require anything further.

Final Thoughts and Next Steps

Tennis elbow, while a common condition, requires careful attention and professional care for effective treatment and prevention. At Premier Physiotherapy, we are committed to providing the highest quality of care and support to those suffering from tennis elbow.

Take Action Towards Recovery

If you’re dealing with tennis elbow, now is the time to take action. Reach out to Premier Physiotherapy for a consultation and start your journey towards recovery.

Your Path to Healing Starts Here

Remember, recovery from tennis elbow is not just about treatment; it’s about regaining your quality of life. Let Premier Physiotherapy be your partner in this journey. Explore our services, read our resources, and take the first step toward healing and prevention.

Disclaimer: The information provided in this blog is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition or injury. Never disregard professional medical advice or delay seeking it because of something you have read on this blog. While we strive to provide up-to-date and accurate information, the evidence behind physical conditions is constantly evolving therefore Premier Physiotherapy cannot guarantee the completeness, reliability, or accuracy of this information. Any action you take upon the information on this website is strictly at your own risk, and Premier Physiotherapy will not be liable for any losses and/or damages in connection with the use of our website. From our website, you can visit other websites by following hyperlinks to such external sites

Roberto Pelosi is the founder and principal Physiotherapist at Premier Physiotherapy. He has over 25 years experience as a Physiotherapist, working in the United States, Australia, the UK and Ireland. He and the team at Premier Physiotherapy are committed to helping clients remain painfree, mobile, independent and doing the things they love to do.

Mar15

0

Running Solutions – Meet Enda Kilgallon

By Premier Physiotherapy - blog

Hi, I am Enda, Senior Physiotherapist and Clinical Lead of Running Solutions at Premier Physiotherapy.

Premier Physiotherapy has a long history of helping runners improve their training and performance through our Running Solutions clinic. I joined the team in 2024, having studied and worked in the UK in many different musculoskeletal settings and with sports teams. I have personally completed multiple marathons, with a personal best of 2 hours 47 minutes, as well as triathlons and ultramarathons. Using the experience built up through my years of running, as well as being a certified Endurance Running coach with Athletics Ireland, I have assisted lots of runners in recent years with their training plans, coaching and physiotherapy needs.

My aim with Running Solutions is to provide a space where all of your running needs can be met – training, coaching, rehabilitation, gait analysis, physiotherapy and expert advice. Whether you are a seasoned runner, or are new to the sport, we have the ability to help you to fulfil your potential, to maximise your performance or to simply run happily and healthily for years to come.

There is so much running-related information available these days that it can be difficult to know where to start. At Running Solutions, I pledge to provide you with only the most evidence-based treatment and training guidance. The information below is an example of this.

Imagine a future where you are running consistently, seeing steady improvements in your performance, experiencing less running-related injuries and are armed with the knowledge to maximise your potential. By following the tips below, and working with Running Solutions, you could achieve just that.

My challenge to you, now that you have this knowledge in your hands, is to take the time to plan these strategies into your training schedule. It really won’t take too long for them to become normal habits and part of your training routine. I think you will be pleasantly surprised by the results you will see in your fitness, performance and enjoyment from running.

Happy Running!!

Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.

Mar15

0

The Whys and Hows of Strength Training for Runners

By Premier Physiotherapy - blog

If you are a runner, the chances are you have had a running related injury. The evidence shows that up to 80% of runners will pick up an injury annually. With injury often comes the recommendation to strength train. But why does strength training work? And how do we incorporate it into our training routine? This blog aims to help you to see the wood from the trees when it comes to strength training for runners!

WHY?

We usually see the best runners defined by their impressive cardiovascular symptoms, being able to transport large volumes of oxygen to their muscles. However, they also have a fantastic running economy. In simple terms, a person with a better running economy consumes less oxygen at the same speed than a person with a poorer running economy. There are many modifiable factors which influence running economy, but an abundance of evidence exists to show that it can be improved by various forms of strength training (Beattie et al, 2017, Suc et al, 2022).

So, one of the main goals for strength training is to improve running economy. A major reason why this happens is by increasing the stiffness of our muscles and tendons. Stiffness is often seen as a bad thing, but in this case it is very much helpful. The stiffer the tissues, the less muscle activation is required to transfer energy from one stride to the next. Think of it like a spring – a stiff spring bounces back quickly, whereas a soft spring takes longer to recoil.

HOW?

Now we know that strength training improves our running economy and stiffness. But what type of strength training should we do? And how should we do it?

As runners, strength training is a supplement to our running training. We therefore want the maximum benefit from the minimal possible input. Running places very high loads on all of our lower limb tissues (x5 times bodyweight on the patella tendon, and x7 times bodyweight on the achilles tendon, for example). As a result, we need to expose these tissues to high loads while strength training, otherwise we are not preparing the body for the task at hand. Here are some practical tips to get the most bang for your buck with strength training:

Use Heavy Loads
- While bodyweight exercises can be a good starting point, or for rehabbing painful areas, they do not stress our muscles enough to transfer the benefit to running. Using weights which are >80% of our 1RM (the weight you can lift only once) for 3-4 sets of 6-8 reps will come closer to replicating the demands of running, and take less time overall in your week to reap the benefits
Perform Single Leg Exercises
- Running is a series of single leg jumps. We must be able to control forces many times larger than our body weight with every stride, then transfer that energy to the other limb. And repeat, for possibly thousands and thousands of times. Therefore, single leg strengthening exercises such as lunges, split squats and calf raises must be a vital component of our running strength programmes.
Perform Compound Movements
- Compound movements are those which use multiple joints in the one exercise – think squats and deadlifts as opposed to the leg extension machine. Compound movements will save time and allow the use of higher loads, both of which should be the aim for runners in the gym
Use Explosive (Plyometric) Training
- Plyometric exercises are quick and explosive, such as squat jumps, box jumps and pogo hops. They are fantastic at improving tendon stiffness and speed of movement.
Priorities the key areas
1. The key running muscles are the quadrcieps, glutes, hamstrings and calves. Ensure your training programme targets all of these muscle groups with a combination of heavy compound exercises, single leg exercises, and plyometric movements.
Plan your training around running
- Ensure strength training compliments rather than hinders your running, In the off-season, you might strength train 2-3 times per week. This could reduce to once per week closer to competition, and the types of exercise or level of weight may also change to ensure freshness in the race.

There are many ways to improve your running performance. A well-structured strength and conditioning programme is a no-brainer, and if it is not something that you are doing already, it is an easy way to see your performance grow. If you are unsure about how to implement this, speak to the Running Solutions team at Premier Physiotherapy for guidance, as well as your running training and physiotherapy needs.

Happy Running!!

References:

Šuc A, Šarko P, Pleša J, Kozinc Ž. Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports (Basel). 2022 Jun 24;10(7):98
Beattie K, Carson BP, Lyons M, Rossiter A, Kenny IC. The Effect of Strength Training on Performance Indicators in Distance Runners. J Strength Cond Res. 2017 Jan;31(1):9-23

Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.

Mar1

0

Using a Running Coach

By Premier Physiotherapy - blog

The Benefits of Using a Running Coach

Firstly, if you have ever struggled with a running injury, inconsistent training, the lack of access to expert running guidance, or uncertainty about the different types of runs in a training plan, you are not alone! These are all very common issues for runners of all abilities. However, using the expertise of an experienced running coach can help to prevent these problems, and improve your overall running experience.

You could make the case that some people do not need a coach. But this is usually an exclusive group of people who either have a deep understanding of training principles, lots of experience or who just run very infrequently and socially. For everyone else, the benefits of using a running coach are substantial. The best athletes in the world all have coaches for a reason.

Coaching involves a blend of science and art. Training programmes must be based on sound scientific principles, with a clear progression towards an end goal. This must then be married with the art of understanding the athlete, getting to know their training/injury history, their lifestyle, and what works for them.

The first major benefit of being coached is that you outsource the training plan to an expert. In any other form of life, if you weren’t sure what to do, this would be a logical step. A coach can take your goal, and develop a pathway to help get you there. Depending on your ambitions, this could be a long-term plan, and having someone with the knowledge of the bigger picture, when the natural desire is for instant success, can be very useful in times of performance plateau or low motivation.

Whatever your goal is, the training plan needs to utilise all of the different energy systems which we use while exercising. Often, people who run without expert guidance will perform all of their runs at a single pace. Typically, this falls in the ‘grey area’, between the key easy and hard intensity zones, where significant performance adaptations can occur. A good coach will provide a plan which sets a variety of appropriate intensities for you, and explains why and how you should run at these different levels.

Most running-related injuries come from pushing too much, or too hard. As runners, we can be our own worst enemies with this. We fear the one missed workout or long run which will stop us from reaching the goal. It is usually only after a problem has occurred, that we reflect on our training errors. Your coach should devise a training plan which mitigates this in the first place, but should you be on the verge of injury, reporting any aches/pains or concerns to your coach will allow them, an external and independent voice, to advise whether it really is appropriate to continue with the session, or whether a rest day is needed.

Finally, a good coach should be open to fielding all of your questions and concerns. A sounding board like this is invaluable before a big race or after a hard training session, for example. Working with someone who has been through the process before can help to settle any nerves or concerns which you understandably have.

Of course, the athlete-coach relationship is a two-way process. There must be a good understanding of how each other works, and the ability on both sides to adapt as needed. It pays to shop around, ask opinions and have an initial consultation before committing. If you feel that you may not work well with the coach, try another one. Once you connect with the coach who works for you, I am sure you will see your performance soar!

Happy Running!!

E
Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.

Mar1

0

Running Niggles

By Premier Physiotherapy - blog

How to stop the niggle becoming a nightmare

Running is tough. It can provoke physical, emotional, and psychological pain. The latter two are often seen as a positive thing, making us more resilient, and achieving things our minds thought were impossible. But as a society, we are conditioned to believe that all physical pain is bad. Our models of healthcare and health promotion are designed around this. In pain? Take this medication. Or see this person for a magic solution. Or do this exercise from Instagram to “fix your pain.” When pain doesn’t go away instantly we panic, we stop our exercise hobbies, we rest, we decondition, we get low in mood. This cycle is everywhere. And it is very obvious in the ‘running related injury’.

Pain aggravated by running, which started without a specific cause, will almost always be an overload related injury. Plantar fasciitis, shin splints, runners’ knee, hamstring tendinopathy, hip bursitis. All overload. Too much too soon. Or too hard too soon. As a physiotherapist who treats runners every day, these are the bread-and-butter injuries. They can also be very easy to get right if we understand our training volume and intensities, and more importantly understand what our bodies can handle at that very moment.

The first step in dealing with a running related injury is to ensure it is a niggle, not a nightmare. Serious injuries, such as stress fractures, can happen. These are not niggles and unfortunately will lead to an extended break from running. Seeking the advice of a knowledgeable healthcare professional should help to exclude these more serious issues. Once that happens, you should be given a plan which focuses on keeping you running if possible, while rehabilitating the issue at the same time. This should be possible in most cases.

But what you can you before even seeking help?

Lots of aches and pains can be self-managed without the need for healthcare involvement. You need to relate your symptoms to your current lifestyle and activity levels. Take a training block for a running distance which you have never completed before. As the training builds up, the running volume increases beyond what your muscles and joints have been exposed to before. Or you have added some faster pace workouts than your previous training block. Either of these changes can bring pain. This pain does not usually equal injury. It is a response to the increased load, and possibly some biomechanical changes that occurred during the run due to fatigue or working at a different speed than you are used to.

There are two key principles to bear in mind when determining whether you have a niggle or a nightmare. The first is the pain intensity, measured on a 0-10 scale. If you rate the pain at 0-3, no problem. Pain rated at 4 or above may be something more significant and we should definitely exercise caution at this point. The second factor is how long it takes for symptoms to return to their baseline. Less than 24 hours is the aim. You need to use these principles together to calculate the risk. For example, a severe pain in the knee at the end of your run which you rate at 8/10 would seem to be a problem. But if it disappears three hours later, then it may not be a big issue at all. Your next run should still be a shorter, easier effort as a test. If pain is fully gone when your next run is scheduled, then go for the run, don’t fear the niggle. The likelihood is it wont be as bad, or may be completely gone. If it returns, especially if it occurs earlier or more severely, then it is time to stop and seek help. Conversely, a 2/10 discomfort in the foot which is always present and never fully settles down after a run may be more of a concern. The only caveat here is that over the course of one to two weeks you should be seeing some improvement. It is not sensible to run for long periods with a pain that is not improving.

What to do when you need help?

Working with an experienced physiotherapist can help when you cannot get on top of these niggles by yourself. Some rehabilitation of muscles or tendons may be required depending on the issue. But the most important thing is how we can keep you running. What variables can we change? Simply by manipulating the duration, intensity, or frequency of your training we can often keep you running without making anything worse and suffering the deconditioning that comes from a complete rest period. Other more subtle factors can also be addressed, such as cadence (number of steps per minute), route elevation, footwear types etc. Changing these can help redistribute forces from one area of the lower limb to another, hence offloading the painful site.

The key message here is that pain does not always equal injury. Running can be painful, but this does not mean that it SHOULD be painful. We need to understand the pain pattern – where it is coming from, what brings it on, how severe it is, and how long it lasts. Once this is established, running of some sort can almost always continue. The chances of having these issues in the first place is also greatly reduced by ensuring that the training volume and intensity is within your current capabilities. So, to run consistently and safely;

Do the training that is appropriate for you, not the training you aspire to
Don’t fear the niggle, but prevent the nightmare

If you are having persistent running-related injuries, or feel that you need professional guidance on injury prevention strategies and planning your training correctly, book an appointment with the Running Solutions team to get started.

Happy Running!!

Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.

Feb8

0

Running Kick Start

By Premier Physiotherapy - blog

Run safely in 2024

Running is a popular form of exercise. It’s effective, is easy to fit into our day and requires minimal expense and equipment. Whether you are returning to running or looking to start running for the first time, it’s helpful to be prepared. It’s important to have a plan so that you can train smart. Here are our top tips to help you along your journey.

Before your start

Assess your baseline fitness – are you already active? If not, start off with a walking program. For example, walking 3-4 times per week at a comfortable pace (even if it’s 5-10mins) and gradually build up to 30-45mins per walk. This is an effective way to start conditioning your body.
Are your muscles strong enough? You will benefit from starting to run specific strength exercises. Ideally starting 4-6 weeks prior to beginning a running program. This can help your muscles to tolerate the new loads associated with running.
Do you have the right shoes? I recommend you take the time to go to a dedicated shoe store to try on shoes and walk/jog in them to see how they feel. The key factor should be that your shoes feel comfortable.

How to form a running plan

It is important to remain consistent to make progress. Structure your training plan around 2-3 runs per week. Begin running on alternate days with rest days in between. If you are already active, you can walk on the days in between or cross train (E.g. gym, swimming, Pilates, cycling).
Warm up and cool down. 5-10mins of dynamic stretches and exercises beforehand, with 5mins of cool down activity afterwards can go a long way.
Start with a walk/jog interval type program. There are multiple Couch to 5km programs out there which can be simple and effective, but knowing which one is right for you is important. Programs that make a big jump in running time, could lead to injury due to overloading your tissues. Consider talking to a running expert who specialises in helping runners.
Run for time, not distance. In the beginning when you are building your tolerance, running based on time allows you to settle into a pace that suits you. Aiming for a distance often creates pressure to push harder and run further. For example, you might start off with 1min jogging and 2min walking for a total of 20mins, repeating this each session for the first week and gradually building from there.
Your run/walk programs can be modified to suit your ability. If you are struggling with 1min of running, then replace the running portion with a fast power walk and the walking portion with a recovery/slow walk until you feel able to begin running.

Extra running tips

Focus on building time running (volume) and be consistent for a period before you add speed, hills, intervals, or races.
Running specific strength and mobility work is important. These are key components to include in your overall exercise routine and can limit injury and assist running longevity.
Your fitness may improve faster than your tissue’s ability to adapt. You may feel able to run further or faster sooner, don’t! Take your time. Running injuries can often show up 3-6 weeks after a “training error”.
It is normal to feel muscle tightness or stiffness the day after runs, but persisting niggles, pain or restriction affecting day to day life is not normal. Do not continue to run through this. If your body is telling you to take a break – then take one. If pain persists, see a health professional.

Happy Running!!

Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.

Blog

Running Solutions – Overcoming Low Motivation

Introduction

Reflect

Reach Out

Relocate

Run ‘Easy’

Running Solutions – How Long Do Running Shoes Last?

Introduction

Shoe Wear

Cushion Type

Durability vs Performance

References

Running Solutions – “But I run, my legs should be strong enough”

Introduction

Why Running Doesn’t Increase Strength

The Importance of Strength Training

Running Solutions – Marathon Pacing

Introduction

The Pace Plan

Learning from Every Race

Let’s Talk Tennis Elbow

TENNIS ELBOW

Diagnosis and Early Intervention

Advanced Treatment Options for Tennis Elbow

Importance of Continued Physiotherapy

Final Thoughts and Next Steps

Running Solutions – Meet Enda Kilgallon

The Whys and Hows of Strength Training for Runners

WHY?

HOW?

Using a Running Coach

Running Niggles

Running Kick Start

Health Insurance

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