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Running

Common running injuries and how to avoid them part 2

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The major muscles that control ankle rotation are on the front of the shin and in and around the calf. To improve the capacity of these muscles to contract, lengthen and relax effectively during running, massage them using a foam roller or tennis ball, and then try the following rotation exercises : Place toes of one foot up against base of wall or half foam roller. Gently bend ankle for...
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Common running injuries and how to avoid them, part 1

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Four of the most common running injuries are : Patellofemoral syndrome – pain on the front of the knee, near or under the kneecap Iliotibial band syndrome – pain at the outside of the knee and sometimes the side of the hip Plantar fasciitis – pain at the bottom of the foot, or in the heel Achilles tendonitis – pain at the back of the leg, near the heel   These injuries o...
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Run Forrest Run (in the park!)

A friend of mine last week said he had run his first Park Run, and felt stiff for a week, but was going back this week to run again. I asked him when was the last time he had run – “school” he replied! I do not recommend running 5km without training when you haven’t been running for a while, however, progressing sensibly up to 5km over a few months is likely an achievable target for many. P...
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Running group for beginners, on the Downs

10 week course, starting 6th October Tuesdays 1.15 pm – 2pm Just £60 total Meeting on the Downs in all weathers! Learn to run safely with a progressive programme and coaching from a qualified personal trainer, in a group of 6 to 10 people. Commit to ten weeks, to further your running ability, gain specific strength for running, and have fun. ‘Homework’ included. Each session will begin wit...
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