Archive for the ‘Miscellaneous’ Category

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

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.

Huge congratulations to Shahid!

He has just completed his debut performance in a ballet at the Watermans Theatre, Brentford http://www.watermans.org.uk/theatre/along with the rest of the company from the Pam Howard School of Dance.  After just six months of ballet training he is dancing a piece from Le Corsaire and the arabian piece from the Nutcracker. The first two nights have gone superbly well, with friends, family and others wowed by his strength and form. The performances will run for two more nights and I am sure it will be a massive success.

I have just read a very interesting article on the BBC website under the science and environment link that reports on a study that has been carried out on the effects of barefoot running versus the very cushioned shoes that we all wear. http://news.bbc.co.uk/1/hi/sci/tech/8483401.stm Not sure personally that I would go running barefoot myself, far too many sharp things on the roads and tracks around here on my soft feet . However it certainly builds on the debate about the perceived benefit of this type of running.  One of the alternatives to sore and cut feet could be the five toed running socks I wrote about in an earlier post. http://www.rangeofmotion.co.uk/archives/425

There is certainly much more to be gained from mid foot and forefoot striking rather than the energy sapping heel strike. The mechanics of the foot with the distribution of the bones, joints and muscles certainly indicate that we get much more power in each stride by a mid foot strike. A few words of caution though; you cannot just change styles overnight after years of heel strike running. Your body will have to learn to adapt to the change. I have worked with some clients using preventative massage treatments and a programme of stretches to facilitate an injury free transition. This has seen them take minutes of PBs and be less susceptible to impact injuries.