Click & Book Online Now

Call us now: 023 8025 3317

Change just 1 thing to boost your running performance

Posted on 4th February 2018 by

Learn from the expert’s – here’s 5 great short cuts to rapidly improving your running performance, it’s not cheating honest! Just focus on 1 and see if it helps. From our Clinical Director, Paul.

1. The HOKA Difference: I regularly and happily recommend HOKA trainers to all my patients that require improved shock absorption and reduced tissue loading when running. They involve marshmallow, rocking chair and bucket seat technology!

To me, a clinician, they’re a unique mash up of styles, designed to simply and easily improve your shock absorption, comfort, running gait and foot stability. They are designed with only a 4mm rise from heel-to- toe, with a slight rocker shaped sole, to help with midfoot strike and smooth propulsion. Think ‘barefoot running’ style with comfy shock absorbent trainers on. The best of both world’s! So get down to your local running store and test drive a pair today. Read more about Hoka’s here. You can read more about the importance of running footwear here.

You’ll feel 10 years younger & 20kg lighter – I know I did!

2. Heel to Buttocks: Essentially it’s about improving the efficiency of your running style, by spending as much of your energy as possible in the propulsion phase. Avoiding long strides in-front of your body and the increased ground reaction forces, in this inefficient deceleration phase of running.

It’s about switching on your large propulsion muscles (gluteals and hamstring) at the end of your long levers (legs) and pushing off optimally through your big toe. It’s easier done, then you may think, just think of the cue “heel to buttocks”. So as you jog along bring your heels up towards your buttocks, and lean your trunk forwards, be prepared to getting faster as you go!

3. Pump with the arms & the legs will follow: To improve speed for that sprint finish, if you pump fast with your arms, your legs will automatically move faster. It’s the way we’re neurologically wired for reciprocal movement and the pro’s have been using it for years.

4. Sleep Better: Ensure you get approx at least 7-8 hours of sleep each night especially in the midst of a running training programme, to allow your body to recover and achieve the full benefits of training. Walker (2017), in his book ‘Why we sleep’ explains that there is a significant increase in the risk of injury with a lack of sleep.

There is no better insurance policy to mitigate the risk of injury than sleep!

Walker also explains that If your consistently not getting adequate sleep, less than 6 hour per night, you will not gain the full benefits from a healthy lifestyle, regular exercise and good nutrition. He concludes that “Sleep is one of the most sophisticated, potent and powerful – not to mention legal – performance enhancer’s everyone should be using fully”. So do yourself a favour a ensure you get – 8 hours of sleep each night!. Read more about the ‘Magic Elixir’ of sleep for runners here.

5. Maintain a Healthy Weight: A shortcut to making the most of what you’ve got is to maintain a healthy weight. For middle aged, social, fun runners it is by far the biggest contributor to easily increasing speed, distance, enjoyment whilst reducing the risk of injury. An average rule is that for every 2-3 kg lost you’ll easily improve your mile pace by a minute.


Runners – The Importance of Footwear and getting it right!

Posted on 15th January 2018 by

For a runner, running footwear is the most important piece of kit you will have in your running career (well – joint-most important next to a good Sports Bra for you ladies!). You will fight together through tarmac and forest paths, from quick mid-week runs to the long, slow Sunday ones. Training and racing side by side – so, with the Hendy Eastleigh 10km around the corner, you need to a pair of shoes you’re going to get on with!

Running Footwear has evolved so much in the last decade, it would be naïve to attempt to choose your perfect shoe alone. There are so many variables such as cushioning, stability, heel offsets and durability across well over 20 brands, who have up 30 shoes each on the market. That’s a lot of shoes!!

So, as your Official Health Partner of the Hendy Eastleigh 10km 2018, we thought to give you 5 points to find your match made in heaven:

  1. Support your local shop. Don’t buy online – you can’t get fitted properly over a computer- not yet at least! Go in and talk to someone one-to-one and get a gait analysis done. A gait analysis helps identify any abnormalities in your running style and whether it can be corrected with a particular set of shoes. The main movement they will look out for is the term ‘pronation’ and other elements such as heel striking and lateral/medial rotation of the hip. From this information, they will be able to suggest the best solution for you.
  2. Be open minded – don’t judge a shoe by its colour or brand. Always try what the shop recommends and get the shoe which feels most comfortable. Not the one which matches your new sports top! A pretty pair of shoes won’t hide the pain on your face half way round 10km!!
  3. Be transparent! Talk to them openly about your current aches and pains, and also what you like/don’t like about each of the shoes they suggest. That kind of feedback maybe the different between getting a good shoe and the perfect shoe for you!
  4. Don’t be too limited on price. For a good pair of running shoes, you’ll be looking at spending around £110 for a decent pair. It’s an investment for sure, but the shoes will last you long time and can offset a lot injuries and pain in the long run – no pun intended! They will last ~450 miles for the higher mileage shoes before you need to consider replacing them. So for someone doing 10 miles a week, that’s about a year!
  5. Don’t leave it too late! Give it at least three weeks before the race. Trust me from experience – it will make you re-evaluate everything you thought you knew about blisters otherwise! Break the shoe in properly with about 5 x 5km runs. And then, if you have any issues, just talk to them. It does happen and they will usually be keen to rectify the problem. But be wary, most guarantees only last a month!

Good luck to all who are doing the Hendy Eastleigh 10km! Fingers crossed for good weather and we will see you there as your Official Health Partner for the day!

Cameron Knapp

goPhysio – Sports Massage Therapist

Read More 

How to warn up for running

Top tips for injured runners

Runners – how to maximise your training time