marathon training 2014
DESCRIPTION
Our team at Complete Physio got together to bring you all the information you might need ahead of running a marathon in 2014. From the best way to train through to injury prevention, there is useful information for first times and experienced heads.TRANSCRIPT
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The Ultimate Marathon Evening
Complete Health & Wellbeing Clinic
City Point Club
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42, 000 +
20% DON’T
MAKE IT
HERE!
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Plan
• Injury Prevention
• Training Programmes
• Nutrition
• Motivation
• Questions to the panel
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Injury Prevention
Chris Myers
Sports Physiotherapist, Registered Osteopath
& MSK Sonographer
Clinical Director, Complete Physio
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Topics
• Warm up
• Stretches
• Rollers and Balls
• Strength training
• Shoe shopping
• Technique
• Injury prevention tips
• When to seek help
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Warm up
• No static stretching just before run
• Needs to be a dynamic warm up
Why?
1. Elevate HR & core temperature
2. Maximize active ROM
3. Improve movement patterns & body awareness
4. Neural activation - get everything firing
5. Physically & mentally ready for the session
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Warm up drills
- progressive build up in intensity
1. General Locomotion (3-5 mins)
– Jogging, easy strides, side shuffle, backwards running
2. Joint Motion (60 secs)
– Leg swings (forwards, sideways and backwards)
3. Dynamic Flexibility (3-5 mins)
4. Running Posture Drills (3 x 10 metres each drill)
http://www.youtube.com/user/Letsgetrunning
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3. Dynamic Flexibility
• Glut Knee Hugs
Toes up
Hold stable in extension
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Ladder hammy walks
Core strong
Legs straight as walk in
Walk hands out
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Rotating Squats
Sit back
Head and chest up
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Calf
Walk heels into floor
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Hammy Sweeps
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Dynamic hip
flexor stretch
Hips forward & bum tucked under
Arms Overhead & rotate
Gently pulse
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4. Running Posture Drills Straight leg runs / Pop ups
1. Stand tall, with good posture on balls of feet 2. Maintain dorsi-flexed foot – foot pulled up
3. Maintain upright posture – its not the Can Can!
4. Dynamically pull the foot back so contact is under the hips 5. Continue to extend hip during contact to push you forwards
1. Stand tall, with good posture on balls of feet
2. Pull Toe to shin 3. Drive knee up and block thigh parallel to ground (hold for 2s)
4. Ensure stance leg is fully extended
5. Toe up, heel up, knee up
A March/Skips
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Stretches
• Every day/other day – 5 mins
• Not during warm up
• Should be painfree
• Stretches - 30 s x 3
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Balls and Rollers Buy a foam roller!
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Recovery
• After your long run!
• Gentle CV low impact – aqua swimming, cycling (easy
spin) – 20 min
• Replace lost fluids - rehydrate gradually over the next 24-
48 hours
• Compression garments
• Ice baths
• Hot/cold baths
• You must have days off!
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I must stretch..... You
must strengthen!
• Impact forces are typically 2 to 4 times your own
body weight on every stride
– Male 60kg – 6.30 mile pace (1072 strides)
– Impact forces at least 2 x body weight
– 120kg x 563 = 64320/64.32 tonners per foot per
mile
• Muscles are the best shock absorbers
• Shoes help a bit
• So, how strong are you?
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Strength Test
One legged hamstring/glut bridge Below Acceptable Level < 20 reps
Benchmark Level 30 reps
Elite Level > 35 reps
Meaningful Change in
Score (training effect not
testing variance)
3 reps
1. Keep other hip at 90 degree flexion
2. Don’t arch back
3. Keep toes up
4. 1-2 secs up and down
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Strength Test
Calf raise
Below Acceptable Level < 20 reps
Benchmark Level 25-30 reps
Elite Level > 35 reps
Meaningful Change in Score 3 reps
1. Touch wall only with one finger
2. Slowly up and down 1-2 secs
3. No bouncing
4. Knee comfortable
5. Must go through full range
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Plank/side plank
Test Prone Plank Side Plank
Below Acceptable Level < 100 s < 1 min
Benchmark Level 150 s 80-100 s
Elite Level > 180 s > 2 min
Meaningful Change in Score 15 s 10 s
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Trainers
• Do I need new trainers? Mid foot not the exterior
• Size - Thumb nails width at the end – need some
movement
• Need to be comfortable - go for a run before you buy!
• Take in your old shoes – if it aint broke……!
• Trainers last approx 500 miles - need two pairs
• Go to a specialist running shop (2nd pair off the internet!)
• Orthotics – neutral shoes
• Off the shelf orthotics can be very useful – get advice
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Running Technique
• Barefoot running – heel strike V mid-foot strike forefoot
• Evidence inconclusive as to whether this reduces injury rates ? Can
increase them ?
• Avoid overstriding – most common mistake
– Heavy heel strike
– Long foot placement and increased
– ground reaction forces
– Breaking effect (going backwards!)
– How do I avoid it?
> 160 steps per minute (cadence)
45 one foot per 30 secs
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Technique tips:
• Run tall – shoulders back – head on top of neck
• Shorter strides (increase cadence) – 10% increase
• Light (soft landing under hips) - will automatically
shorten your stride and land on mid-foot
• Emphasis hip movement – pulling action (don’t
reach with feet!)
• Arms – forward, not across body, elbows 90
• Relax shoulders and hands
• Run faster every now and then
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Injury Prevention Tips
• Vary your training routes, side of road, running surface,
pace and distance
• Avoid jumps in milage, don’t run if ill
• Be visible, don’t run in the dark, face on coming traffic
• Keep hydrated (urine test - pale straw colour)
• Strength test yourself tomorrow - Beware 2-3 days of
soreness
– 1-2 x strength session a week – at the beginning – get stronger
now!
• Regular sports massage – CHW/Complete Physio
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When to seek help?
• Pain that has stopped you from completing a run
• Sharp pain or pins and needles or numbness
• Pain that is getting worse each run
• Pain or discomfort you feel when walking
• Pain that has been present for two runs or more
• Pain when you push the bone – ?stress reaction
(can lead to stress fractures)
DON’T DELAY!
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Marathon training
Supertraining
Ben Leach BSc
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Putting it all together
• The periodised Plan
• Increasing mileage and intensity.
• How many weeks of preparation?
• Aiming for completion or a specific time
goal.
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Common mistakes
• Undertraining.
• Overtraining.
• Neglecting injuries.
• Forgetting to stretch.
• Omitting Sports massage.
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The minimum requirements
• A very common question!
• Completion of 50% of your training plan ‘should’ get you
a finish.
• The key session: The long endurance run on sat/sunday.
• Fitting in with your work/family commitments
Ie. Running home from work/running to a weekend
lunch/etc.
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Nutrition
• Nutrition whilst running
• Hydration requirements.
• Vitamins and minerals.
• Protein/CHO/Fat- balance.
• The glycogen supercompensation ‘trick’.
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The essential sessions
• A. VO2 max training-
– High intensity and short duration intervals
• (5 x 3 mins at max. 6 min pace; 3 min recoveries)
• B. Lactate threshold training-
– 85% of max HR 20 minute duration.
• (2 x 20 min with 5 min recovery)
• C. Long endurance training-
– Marathon paced runs 1-3 hours.
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Example week
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Supertraining
• 10 session marathon package, includes:
– Training plan
– Specific strength training
– Injury prevention
– Nutritional advice
– Coaching
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• Ultimate Marathon
• Education
• BrainWorkshops • Phil Dobson
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Mental Rehearsals
BEHAVIOURS
EMOTIONS
LEARNING
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The benefits?
Improved skill
Enhanced performance
Improved focus and concentration
Improved confidence, motivation, endurance
Experiential insight
Gymnastics
Swimming
Basketball
Athletics
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How to do a mental
rehearsal
'STATE' REHEARSAL +
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How to do a mental
rehearsal STATE:
Relaxation
Focused attention (eliminate distractions)
'Self-Hypnosis'
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How to do a mental
rehearsals STATE
Relaxation
Focused attention (eliminate distractions)
'Self-Hypnosis'
REHEARSAL
Rehearse desired behaviour and emotions
Use associated (first person) perspective
Rehearse entire race
Incorporate all of your senses
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Visual
Auditory
Kinaesthetic
Olfactory
Gustatory
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V
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V
A
K
G
O
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How to do a mental
rehearsals
'STATE' REHEARSAL +
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Need Help?
OFFER!
1 session of hypnotherapy
Redeemed for marathon session
£20 discount = £100 for 60 minute session
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Complete Health &
Wellbeing Clinic • Private GP Services
• Physiotherapy – on site diagnostic ultrasound
• Sports Massage
• Nutrition
• Osteopathy
• Acupuncture
• Hypnotherapy
• Personal Trainers
• Registered with all health insurance companies
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Running Club
• Every Wednesday 6 – 7pm from the
Complete Health & Wellbeing Clinic in The
CityPoint Club, Moorgate
• Sports Injury Assessment Clinic
• Run fit club
• 45 min runs or interval training
• Please sign up with Kate
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Contacts
• Clinic number 020 7482 3875 or visit our reception
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• Questions?