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Firstly thanks to Stephen for bringing this to my attention, there are three very interesting videos available through the following link. It is definitely worth viewing each one and go right through to the credits. The last page before the credits has a very important paragraph that I feel is well worth reading and taking with you. This may apply to you it may not but for me it does highlight that running no matter what your standard requires some consideration to be given to your technique. Equally the benefit of time given to core conditioning will pay dividends in the long run. Using your body efficiently when running and even when walking will prevent injuries. These could be those that come on suddenly or the excessive wear and tear type that develop over time due to poor musculoskeletal mechanics.

Managing body fat is often a feature of the conversations I have with patients and massage clients when discussing their general health and the causes for  some of the problems they present to me with. With this in mind, the following research caught my eye in an e mail from LWW journals. They had highlighted an article published in the official journal of the American College of Sports medicine titled ‘A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 hours‘

My particular point from this article, which if you do read it all is it’s not just what you do in the gym or on the road running, cycling or just walking that initiates an increase in your metabolic rate. There is also the continued benefit of that exercise keeping your metabolic rate higher after you have finished and with a sensible diet you can reduce your body fat. Exercise of any type is widely agreed to make you feel better, and a reduction in body fat reduces the additional stresses and strains that this places upon the structures of your body. The encouraging factor here is that if you can maintain a regular regime of exercise your body will reward you with a raised metabolic rate that will help you feel better all the time. However ….. None of this will work if your nutrition is poor. Exercise is not an excuse to eat more, if you don’t keep on top of your calorie intake then no matter how hard you work the gains will be limited.

Just a personal post to congratulate my wife Paula who has just completed the Votwo Jurassic Coast Challenge along the Dorset coast. It involves running 3 marathons in 3 days from Studland to Charmouth.

Congratulations Calvin in setting a new personal best for a half marathon today at Reading with a time of 1hr 40mins!

With the London marathon almost upon us there was a report on BBC breakfast that caught my eye offering good advice to those taking part.  It is from the sports presenter Mike Bushell who will be running the marathon this year. Although it is primarily about the London marathon the advice is relevant to any event.  http://www.bbc.co.uk/news/science-environment-12608592

A colleague recently directed me to a fascinating article and detailed research on barefoot running/forefoot running from Harvard University. If this is a subject that interests you then I strongly recommend that you take the time to read it.  If you prefer, take a look at a short 5-minute video clip, the following video from their site. http://www.youtube.com/watch?v=7jrnj-7YKZE
Personally I believe there is something in this research that all runners could benefit from – even if it is just to think about your style of running. When you watch the video or look at the images of runners on this particular page –   http://www.barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html The graphs clearly show that midfoot and forefoot striking must be a more energy efficient way of running; the heel strike creates a ’stop’ so you must lose some forward motion.  This is in addition to the jolting forces going through your foot and transferring to your shin, knees and beyond. Whereas a mid foot/forefoot strike maintains more forward momentum, requiring less energy to maintain a smooth forward propulsion. There is of course a health warning that goes with this – If you are a heel striker, your body is already used to this style so you cannot just change it. You could risk injuries including calf strain or achilles pain. Before considering such a change, you are advised read the following advice from the Harvard Research –  http://www.barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html

There are a couple of things that have inspired this cautionary post. The first relates to the increasingly common XBOX Kinnect device and the second relates to fitness related New Year resolutions.  The XBOX very correctly has warnings about taking breaks and not overdoing it when playing – and personal experience definitely supports this.Following an excellent evening playing the sports games package, including the boxing match, both my wife and I were suffering some discomfort around our shoulders. Now, we regard ourselves as in good shape given our regular exercise regime. I know from other conversations with friends – who also are active sports people – who have purchased the same games have had similar experiences. So it came to mind to mention that one of the most common causes of injuries are unaccustomed activities. This is even more relevant at this time of year when many people will get the bug to improve their fitness, maybe by joining the gym or getting out running and cycling. This is very commendable and should be applauded but a word of warning. If you are not used to the gym, be careful and take the advice of qualified trainers. If you intend to run, cycle or swim or any other activity then build up slowly, let the body get used to it, learn to enjoy it. If you go too hard to soon you risk injuries that may put you off.

Congratulations Joe on completing your first Ironman triathlon last weekend at Ironman UK in Bolton!! Now you can enjoy a well earned rest before you plan the next event…..

It has been a real pleasure working with you over the last few months as you trained for this event, your dedication and commitment has really paid off.  It is truly a fantastic achievement to complete a full Ironman!!!

Congratulations to all runners who completed today’s 10k.  The Elmbridge Road Runners http://www.elmbridgeroadrunners.co.uk/ 10k is a flat, fast route along the Thames towpath, starting and finishing at the Xcel Centre, Walton on Thames.

The flat and cloudy conditions this morning delivered numerous PBs – notably with the first 2 runners finishing in 30.20 and 30.25, well ahead of the previous course record which had stood since 2004.  A 30-second PB saw Sean Renfer of Elmbridge Road Runners take the Elmbridge Resident Trophy.

This is a terrific event suitable and welcoming to all abilities, with several runners taking part in their first 10k races.  Well done to all those involved in the 10k, organisers, marshalls and runners alike.

I’ve seen a couple of clients recently and I thought it may be worth just highlighting the need to look after the small intrinsic muscles that support the joints and initiate movement. We all see and recognise the obvious muscles of the body but these are just a small part of the picture.

Underlying these are the small supporting muscles – the muscles that start and control movement. An example is the shoulder: many people exercise and do activities that involve large, expansive movements.  However they do not always benefit the smaller muscles and this can occasionally lead to deep shoulder pain as those muscles become fatigued and the tendons attaching the muscle to the bone become strained.  This can easily be prevented with specific conditioning exercises that improve the strength of those deep muscles.

This applies just as much to your back and many of those aches and pains we all feel. The deep muscles of the spine that stabilise the joints become fatigued due to a lack of conditioning; abdominal workouts without specific exercises to strengthen the muscles of the back are only half the solution.

I do not intend to try and describe an endless list of exercises here in this blog, my suggestion would be that whatever your lifestyle choices you will enjoy them much more if you don’t have these annoying little aches and pains deep in your joints. You can avoid these with properly directed exercises.

Speak to a conditioning coach http://www.uksca.org.uk/uksca/Common/practitionerSearch.asp, try Pilate’s http://www.pilatesfoundation.com/newsite/index.php or get the personal trainer at the gym to show you specific exercises. Finally if none of that appeals look up a local sports injury therapist, physiotherapist or other equally qualified injury rehabilitation advisor on the web and they will give you very good advice.

Just don’t ignore it because many little aches and pains can be avoided if you look after the bodies basic infrastructure.