Josephine Lawson Physiotherapy Clinic - Spring 2007 Newsletter - Issue No. 15

Also at our 50 Gresham Street Clinic

  Massage Therapist

  Claire Litherland

  Tuesdays 12-6pm

State Registered Chiropodists

Andrew Gladstone & David Usher

Tuesday & Thursday 8-12am
To make an appointment call: 020 7488 4924

Running the London Marathon

  Sunday 13th April 2008 sees the London Marathon. Most of you will be well into your preparations whether that be following a rigid   schedule or just running when you can or feel like it.

  At this stage as physiotherapists we see the people who have run or jogged into problems.   These are many and varied.

  Unfortunately many of us are not designed with a suitable body or don’t have good running   technique f or marathon training, so a ‘one programme fits all’ does not work. Fortunately, this   doesn’t prevent training and running the distance. I recommend that when you start to get into   your longer (10 mile plus) runs that you cut down the frequency of runs, i.e. don’t increase your   mileage per week until your legs are recovering from the increased intensity.

Also plan a schedule counting back from the marathon, with no long runs 2 weeks prior to the event and trying to equispace your increments in mileage up to the date. Remember to schedule a few weeks where increasing pace is the goal.

On your marks.....get set.....GO!!!!

 

 

  During The Race:

  1. HYDRATION: is the most important factor! If you’re new at drinking on the move, then stop to ensure you drink a whole cupful at   every drinking station. Even if you’re not feeling thirsty drink at every station. Your body controls its temperature from the inside out.   Throwing a cup of water over your head may feel fantastic but will have little effect if you are over-heating. You must put the fluids inside.   Try to drink both water and sports drinks to replenish your energy stores as you run.

  2. SAFETY: running a marathon can be dangerous. The most common serious illness is heat exhaustion. Know the signs. If you   experience any of the following, stop running and immediately seek help: light-headedness, unexpected shortness of breath, confusion,   nausea and vomiting. Muscle cramps and exhaustion are lesser signs that more fluid is vitally necessary. Remember a dehydrated   muscle is more likely to strain.

  3. PACE: start the race slowly or the last few miles will kill! An early fast burst will significantly deplete your muscle energy stores.   One suggestion is to run the first 3 miles at a slower than race pace and build up over the next couple of miles.

 

Running Styles

  Most runners simply ‘go out and run’, without devoting any time to   developing or refining their technique. The majority run with a heel-   toe running pattern – landing on their heel and rolling forward to   push off from the ball of the foot. This uses the normal heel and   ankle “rocker” to develop forward propulsion, just as we do when we   walk. Recent running and triathlon publications have highlighted the   development of the Pose method of running.

  In Pose running the runner maintains a single pose or position,   moving continually forwards in this position. It uses gravity as the   major propulsive force, letting other forces assist it. The objective is   to redirect gravity’s downward movement into forward motion. As
  the body falls forward of the stance foot, support is changed from   one leg to the other by pulling the foot from the ground using the   hamstring muscles. This is in clear contrast to the heel-toe running   style, which uses the quadriceps, gluteal and calf muscles to push
  the body forward.

  The initial heel contact of a regular running style is forward of the   body’s centre of mass, and applies a ‘braking’ force to forward   momentum. This results in more jarring through the joints of the   ankle, knee, hip and lower back, and also requires the runner to use
  more muscle energy to maintain forward movement. The Pose   runner lands on the mid-foot rather than the heel, with the supporting   joints flexed at impact and positioned underneath the body’s centre   of mass. This results in less opposition to forward momentum, as   well as less jarring of the joints, and less energy expenditure.

  Pose Runners supposedly experience fewer injuries. However,   learning to run correctly in the Pose method requires formal   coaching, with a lot of attention to developing and maintaining   correct technique. Progression of the running style also incorporates   numerous strength and conditioning drills, as well as exercises for   proprioception and control of the pelvis and lower limb. Heel-toe   runners would undoubtedly also see benefits in performance and   injury prevention if they too paid similar attention to running   technique and musculoskeletal conditioning.

  By Christopher Scott - Physiotherapist

  Clothing/Footwear:

  Do not go to the shops and buy a spanking new outfit to run for the   big day! New clothes may rub or labels can irritate. Shorts may chafe   the skin. Shoes should be worn in so as to avoid blisters. They   should have at least 50 miles of use, but no so much that they lose   their shock absorption. For the same reason do not apply Vaseline   or any other creams to the feet which may increase their movement   within the shoes thereby increasing friction and the likelihood of   blistering.

  Warm Down:

  Take advantage of the army of volunteer physiotherapists and   masseurs for a warm-down massage. This will help with your   circulation and prevent some of the post-exercise toxin build up that   occurs. Alternatively find somewhere to rest with your knees and feet   up, so that they are higher than your hips. Again this helps with the   leg discomfort by aiding the venous drainage from your legs to your   heart.

  Podiatrist/Chiropodists

  Podiatrists specialise in the diagnosis, assessment and treatment   of foot & foot related injuries.
  Podiatrists are trained to analyse gait (walking & running style),   assist in foot related musculoskeletal injuries using   strapping/padding, orthotics (arch supports), stretches/exercises   and advise on footwear. Your podiatrist can also assist you with foot   care problems such as black/dead toenails, blisters, corns &
  callous - all commonly seen in Marathon runners.

  Should I drink sports drinks after exercise and   if so how much?

  Sweating is needed to maintain body temperature but unless fluid   intake keeps pace with sweat loss dehydration can occur. If   dehydrated by only 2% of your body weight, exercise performance   can be reduced by 20-30%. Fluid loss over 3% increases risk of heat   cramps exhaustion or heat stroke.

  • Before Exercise: You should drink 500ml 2-3 hours before and another 200ml 15mins before exercise. Sports drinks are useful if carbohydrate intake has been low or a long gap since the last meal.
  • During Exercise: 200ml every 20mins.
  • Post exercise: Replace fluid and sodium loss within next 2 hours. Sports drinks should contain high levels of carbohydrate to help replace glycogen stores and sodium to help conserve water (ie an istonic drink)

  By Rosie Mew—Physiotherapist