Running training where less is more

Running training where less is more

Written by Andrew Patterson, Osteopath

In April 2016 I will run my first marathon. I have been running for over 10 years and my usual distance has been 10k with a few half marathons. A marathon is a big deal. Imagine running a 10k four times non-stop and then running another 2k. I have a big respect for people who have run a marathon.

Running 26.2 miles takes the human body into a whole new dimension of challenge to overcome. The physical effect of training for endurance running puts a strain on muscles, joints and many other body systems and there are a lot of miles to cover whilst training.

My first goal for this race is to get to the start line without injury and to have prepared my body for the task. About 70% all runners will get an injury in any given year, and many people run races whilst injured. This makes me think that there is a problem with how we train and most of us probably overdo it.

When I started thinking about how I was going to train for a marathon I needed a training plan that I could fit into my working week and one that I could cope with physically without breaking in the process. In my research I came upon a method of training called polarised training (if you want to look it up on the internet then use the US spelling of ‘polarized’). This involves running 80 – 90% of your weekly mileage at ‘easy’ pace, and the remaining 10 – 20% is speed and strength training. The first thing I needed to know was what ‘easy pace’ meant, and after some more research I found that it was 60 to 65% of my 5k pace, or more simply, 65% of my maximum heart rate. An easy measure of training at this pace is that you should be able to speak in full sentences whilst running.

The benefits of training in this way are that we grow more blood vessels, and this helps get good fresh blood to the muscles more efficiently; we make lots more mitochondria which are the units in our cells that convert fuel to energy; our metabolism burns fat the most effectively at this pace; and there is less impact load on the body so there is less likelihood of injury and recovery time is much quicker. All good.

We all have a running pace that we are comfortable at, and the challenge is to run more slowly than this. For my weekly long runs I use a map where I have marked where all the miles are and I record my split times at each mile. I use this to make sure that I am running slowly enough, not to see how fast I can run them. This takes some getting used to.

The speed sessions are varied and may involve hills, intervals that may be short or long, and I am spending some time on building strength and core stability, balance and control and working on my running form.

The problem for most runners, indeed most endurance athletes, is that they train too hard, but with little gain in performance and this often results in injury.

For me, so far, everything is working well, and I should get to the start line in one piece. This system works for runners at any endurance distance, cyclists, swimmers and skiers. So if you are considering doing anything that involves endurance then the way to train is slowly. Less really is more.

'It'll be fine!'

‘It’ll be fine’

What do you do if something hurts? We all get aches and pains from day to day, sometimes due to our posture, or from doing too much of something that we are not used to. Usually these strains fade away over a couple of days on their own and sometimes they don’t. What to do?

Well, you could ignore it and hope that it goes away, which it may indeed do, and it may never come back. However, it may return when you next perform the same activity.

You could take painkillers or anti-inflammatory drugs. This may help in the short term to help the tissues recover and to restore your normal movement. However, it may be masking the problem and doesn’t address the reason why the pain occurred in the first place, or why it keeps coming back.

Rest completely and let the discomfort subside naturally and you may be fine, or it may return.

You could visit your GP, who will often suggest a combination of rest and painkillers.

You could carry on training or being active and push through the pain. This may work for some things but not others. This may make the situation worse and cause some damage.

This dilemma of options is something that we all face occasionally, but pain is there for a reason. Pain is not always a sign of damage, but it is there to give us a warning that something is not working properly and we really should listen to that warning. The right thing to do is not always obvious and the first thing you try may not give the successful outcome that you want.

This is where the professional guidance of one of our physiotherapists or osteopaths is invaluable, especially in situations where your discomfort is interfering with normal daily activities or more active ones. The first challenge for us is finding out which tissues are causing the problem – it may be muscles, tendons, or ligaments. The second is knowing what is the best approach to treating it, and the most interesting part is knowing why it is being caused and what to do about it. The cause may be that something is weak and needs strengthening, or too tight and needs loosening, or it may be that you can modify your technique for all your muscles and joints to work together more harmoniously.

So, if something hurts and the simple things don’t work, then call your physiotherapist or osteopath and get an experienced opinion on the cause and the solution.

Feeling Your Feet

Can you feel your feet?

This may seem like a strange question but it is one we ask our patients every day at framework clinics.  If we have a good sense of where our feet are when we are walking, standing, running and even sitting our brain can  ask the muscles throughout the rest of our body to work effectively.  Think of your feet as the key stone, if they don't have their correct place how can the rest of the structure be stable and strong.

How to check if you can feel your feet

Sit on a comfortable chair, socks and shoes off with both feet comfortably on the floor. Close your eyes and for each foot think about what you can feel. Can you feel your big toe, toes, the pads of your feet, your heel, the instep and the outside border of your foot. Can you feel each part clearly? Does the right and left foot feel the same? Is your big toe slightly raised and not touching the floor?

How can I feel my feet more?

All our clinicians at Framework are able to assess and show you how to correct the perception of your feet.  For most patients we will incorporate the exercises into you rehabilitation regime.  You can attempt to waken up your feet yourself.  Sitting again in bare feet concentrate on one foot at a time.  Press gently into the floor with each part of your foot e.g. The big toe, heel, instep etc.  make sure you keep all other areas of your foot in contact with the floor.  Take your time and repeat a few times with each part.  Repeat with the other foot.  Have a walk around and see how you feel.  The change may be subtle but it can make a big difference to how efficiently the rest of your muscles work.

Give us a call at Framework if you would like more information, our clinicians will be happy to help.
Bridge of Allan: 01786 831100
Tillicoultry: 01259 750960
Livingston: 01506 202526

The listening foot has been developed by Joanne Elphinston.  Stability sport and performance movement, great technique without injury.

What is Plantar Fasciitis?

What is the plantar fascia?

The plantar fascia is thick connective tissuefound along the sole of your foot.  It attaches from the heel of the foot through to the toes supporting the arch of the foot.


What is plantar fasciitis?

Plantar fasciitis commonly presents as pain along the sole of the foot or the heel.  It can occur gradually over time with no specific trauma.  The pain can be due to inflammation or degeneration of the plantar fascia.  The fascia over time can become tight and thickened causing pain when weight bearing.

Common symptoms


Pain is generally worse first thing in the morning when putting your foot down on the floor for the first time.
Pain can be worse when walking for long periods of time. Pain can be worse when walking in flat shoes.
Pain can be felt in the heel or sole if the foot or both.
It is more commonly felt in one foot but in 30% of cases can be felt in both.

Risk Factors of Plantar Fasciitis

There can be many reasons behind your diagnosis.  These are the 3 most common:

If you are overweight (according to the BMI scale).
If your profession involves being on your feet for long periods of time.
Reduced ankle mobility (this could be due to wear and tear in the ankle, previous injury or previous
surgery)

How to treat Plantar Fasciitis?

Get a proper diagnosis
By attending your Physiotherapist or Osteopath you can make sure you have been correctly diagnosed.  Foot pain can be due to reasons other than Plantar fasciitis it is essential you get the diagnosis correct to ensure you are treated the best way.

Weight loss
Losing weight can help to reduce the strain on the Plantar fascia.

Stretches
Basic calf stretches and a stretch for the sole if your foot an help reduce tension and pressure on the plantar fascia.  See your physiotherapist or osteopath to ensure you are doing these correctly.

Ice
Fill a cylindrical bottle with water and put in the freezer.  The frozen bottle can be used to roll on the sole of your foot for relief.

Insoles

A gel pad can sometimes give you comfort while walking.
Some people require an insole with a medial arch support to reduce strain on the plantar fascia.
Wearing supportive comfortable footwear or footwear with a small heel may allow you to walk further.

Physiotherapy/osteopathy

Soft tissue massage can help improve the flexibility of the calf muscles and plantar fascia.
Manual mobilisation of the ankle joint can reduce strain in the plantar fascia.
Some patient's require acupuncture treatment along side other treatment methods to assist with pain relief.

Steroid injections

Occasionally a cortico-steroid injection in to the plantar fascia is required. Information regarding this can be found from your GP, sports medicine doctor or orthopaedic specialist.

If you think you have Plantar fasciitis and require an assessment and treatment give us a call at Framework clinics and make an appointment with one of our Physiotherapists or Osteopaths.