If 2020 has shown us something, it’s that we crave outdoor exercise, fresh air, movement, endorphins and that feeling of being ‘out of breath, but satisfied.’
Running is cheap, simple, and a born skill with minimal equipment (putting aside the carbon plated super shoes and the data tracking devices.) It makes you feel alive and strong and…. well, it’s legal and open which is definite plus in these 2020 times (Melbourne I see you and I feel it too.)
Running niggles have been my most common injury complaint during iso/quari/rona plague, whatever you may call it. In my opinion, the reason is multifactorial. It’s not because we have the wrong shoes, the wrong technique or terrible fitness (these are all facets to look at) but, in my opinion not the primary cause of injury. It is OVERLOAD.
I am the first to admit, running is addictive and almost as contagious as...... (you know what.) You feel great, you reach your goal time/distance and then next minute: “I need to go faster, further, and more frequently.”
If you have not been a runner previously and just launch into it all guns blazing, there WILL be carnage. You may get away with it a few days, weeks, heck even months but if you overload too quickly, I promise the cracks will start to form.
This is coming from someone who has had more bone stress injuries than fingers (and toes). If I had a superpower it would be: biting off more than I can chew and ending up in the pool.
THIS DOES NOT HAVE TO BE YOU!
There is no magic dosage for exact ‘start to run’ generically. It is not a chemical equation or a perfectly balanced cocktail, it is completely individual to YOU. However there a few things I recommend you consider before you grab your new trainers and head to the tan running track:
There are many more areas to think about such as surface, footwear and nutrition, but my top three above will definitely (ironically) keep you out of the physio clinic if implemented properly. Physio should be there if you need it along the way but if you find yourself there every week or two, you need to look at your load program.
Next week, I will give you an example program of what I would give a ‘couch to 5km runner’. It won’t be flashy or fancy, bit it will be effective and you won’t be booking in for me to dry needle your calves or organize a scan of your foot if you follow the plan!
Stay tuned, stay sane (if in Melbourne right now) and stay healthy!
Online Pilates: ACB Pilates
Ever stepped out of bed first thing in the morning and felt a shearing pain in your heel? You may have even looked down to confront the sharp toy truck or shard of glass that MUST be on the floor….there is nothing there, it’s an internally generated pain that feels like a cattle prod to the foot every time you plant your foot down.
The very likely diagnosis here is Plantar Fasciitis.
Where did it come from, AND HOW DO WE FIX IT!?
The mantra “don’t take back pain lying down” (which came into vogue in the late 90’s) could not be more accurate. I approach Pilates to overcome back pain like having your veggies. You need to get your salad (exercises) in before you can have all the dessert (pain free function) you like. It will vary from person to person depending on the nature and causes of their own specific Low Back Pain, but a holistic Pilates program to reduce pain symptoms and gain function would look like this!......
Are we talking a Chris Hemsworth 6 pack or shredded abs of any form? I’d love to say yes… but quite honestly as a runner and a physio, I am definitely more interested in function, posture and form.
We need core strength to simply live and function at a basic level, but for higher level performance (running) and injury prevention, we need optimal evenly distributed strength around the torso and pelvis.
Runners, listen up! Let's get to the core of the matter....