Our Running Clinic at Blackberry Clinic Milton Keynes is for keen runners and athletes to undergo biomechanical analysis and personalised programmes for running goals. This clinic is run by our experienced physiotherapists, often keen marathon runners themselves. Our specialised physios can prescribe Phits Orthotics to correct misalignment which can cause knee, hip and back problems.
Runners are injured when they exceed their tissue capacity (be it muscle, tendon, bone or cartilage) and tolerance. Elite runners have short contact time with the ground, high hip/knee drive, high cadence and a stiff running pattern. However, most runners, even competitive non-professionals don’t have the form of that calibre of athlete. More often than not the running style consists of a longer stance time, little drive and lift, low cadence and a generally less economical style. You can often ‘hear’ a non-professional runner coming before you see them –not from the heavy breathing but from the landing of each stride. That said, running in any form, be it recreational or competitive marathons and half marathons, is better for you than doing nothing regardless of your style. We can’t all run with the ease and grace of Eliud Kipchoge, however changes in training and form can result in improved performance, economy and importantly
injury prevention.
Tip One: STRENGTH AND CONDITIONING
When running, the ground reaction force is 2.5-3 x body weight, with some of the highest forces going through your calf muscles, which can be up to 8 x your body weight. Strength training helps to improve your tolerance to load. You may have thought doing some light weights with high repetitions, which simulates endurancetype training would be best as running is anendurance sport. However, you get all the endurance training you need from running on the road. Strength training causesspecific changes in your muscles, tendonsand bones which allow them to withstand high loads and forces. For best results high weights with fewer repetitions works best. Also doing explosive jumping-type exercises is important to strengthen your legs and improve performance and prevent injury. Strength generates power which is essential for propulsion, and which may aid running speed. To get the best from your running, you should perform 1-2 strength training sessions per week, replacing run sessions if necessary. For personalised advice and treatment contact Blackberry Clinic.
