Here are the 1st videos for the lower body in the ‘Window of Opportunity’ blog, focussing on Lunges! I think lunges are a great lower body exercise with so many variations. I recorded 16 variations in the 3 videos, and yes my legs were sore afterwards! I’ve kept the theme for the ‘Window of Opportunity’ blog, which is to use…
Marathon Training Plans – Are you missing these pieces to the puzzle? 27/11/2018
Who got the exciting news that they have a ballot place for a Marathon in Spring 2019! I’ve see so many social media posts either celebrating the rare ballot place, sharing their fundraising or the disappointment of missing out…again! As we start to approach the end of the year, many runners start to prepare their training plans for Spring…
Beckenham Half Marathon Warm Up Routine 20/09/2018
I regularly get asked the simple question…’How do you warm up for a run?’. My answer is that I focus on the areas that I feel particularly tight or weak in at the point. I do try to change it up, there are a wide range of exercises to choose from. Then I usually get asked a second question along…
The ‘Training Load v Load Capacity’ Balancing Act 19/02/2018
My 1st Infographs look at the balance between your training plan & recovery, for any event and sport. I’ve decided to use running as an example as it’s marathon season. The factors towards us getting fit for an event are simple: create a training plan and stick to it. Get a running buddy or join a club, eat, sleep and…
Weeks 3 & 4: Going from one end of the spectrum to the other…Lazy to successful! 14/09/2017
Week 3 started on Bank Holiday Monday (26th August) and I don’t particularly like Bank Holidays when I’m busy at the clinic. Everything is squashed into less days and I feel a fair amount of pressure to get things done and manage everythiing. This week I had more pressure as I ‘m getting my fitness back and needed to keep…
Week 2 – Yoga, Bambi on ice, Mobility & increasing the intensity 31/08/2017
When you attend your 1st Yoga class on a Friday night, you know your life has changed! I was scragged into a Yoga class for beginners last Friday night, but in the morning I ran for the 2nd time this week without any issues. Friday morning I completed another run which added to some invaluable time on my feet. I…
Week 1 Building my body up to start running again 19/08/2017
Here’s a brief update on what I’ve been up to this week and what I’ve noticed about the condition of my body. Here are the videos I spoke about in the video… Single Leg Squat from a Seated Position (R) As I mentioned in the introduction video, my strength and balance isn’t great on this side but…
Stretching the muscle at the front of the shin: Tibialis Anterior 17/05/2017
Shin pain, there’s nothing like it! It can be very debilitating for a running or cycling endurance athlete. Or those who are aiming to improve their fitness for/or in pre season training for Rugby, Football, Hockey etc, where you run a lot on hard ground. It can be a strong and intense pain while training, which sometimes doesn’t go away with…
Kneeling Hip Flexor Stretch Tutorial 01/03/2017
This is a great stretch to open up the front of your hips! If you are suffering from abdominal, hip or groin pain approach this stretch with caution, as you may aggravate your current symptoms. Get permission from your sports injury therapist or GP to make sure you can perform this stretch. This stretch is very effective for those pounding their…
Thoracic Spine Mobility 21/02/2017
It’s easy to get our bodies into positions we are used to and not notice how much damage can be made in the short or long term. We can spend hours on our phones, tablets and computers without knowing the negative effects these postures create. A slumped posture with rounded shoulders and our heads almost buried into our chests is popular…
Dynamic Stretches for the Calves 16/02/2017
On today’s post I’ve got 3 quick videos showing you how to warm up those tight calves ready for a run! All you need is a stable object like a wall! I would perform these stretches after a pulse raiser (light jog for at least 4-5 minutes) just so the muscles get a bit warm. These simple stretches were very…
Effective Calf Foam Rolling 02/02/2017
Many of us avoid foam rolling the calves because of the pain and lack of upper body strength to move along the foam roller. Some admit they foam roll in front of the TV for distraction! This video below shows an effective way to get the most out of the foam roller on your calves without using much upper body…
Advanced Single Leg Calf Raise 24/01/2017
This is a great exercise to improve strength for those who take part in sports where you need to run. The calf muscle group is made of two muscles, Gastrocnemius and Soleus which both attach onto the Achilles Tendon. When we run the calf muscle group is under a lot of pressure as it may have to cope with loads…
Foam Rolling Tutorial Medial (Inside) Knee 21/01/2017
If I’m honest, I have a love hate relationship with the foam roller, and that’s mainly from my personal point of view! On a serious note, focussing on using my foam roller more contributed to my recovery from my injury sustained in Brighton Marathon 2014 and allowed me to run The Wall Ultramarathon 11 weeks later. I can also tell…
6 Tips for your 1st Marathon 22/10/2014
Got a place in next year’s London Marathon or another marathon? Congratulations! Are you slightly scared? Unsure of what training plan to go for? Choosing running shoes scares you? Don’t know what to expect over the next 5/6 months? Here are 6 tips which touch upon what you should be doing to help you get to the start line,…
The Importance of buying the correct Running Shoes 30/07/2014
There is a common perception that running shoes are overpriced and too complicated. I have seen & spoken to many people who buy trainers from big companies because they are comfortable, they look good, feel good while running & can be used for a wide range of activities. But these reasons are potentially detrimental and can increase risk of injury….
