Mental health is rightly being given more recognition nowadays and the stigma attached to it is hopefully decreasing, but it's still a huge issue that troubles many within society. Therefore what effects can running and exercise in general have on an individual's mood and what has research found?
I had a consultation with a new client recently. We were discussing typical topics such as goals, current training, injury history etc when she said something out of the ordinary. My client explained that she really doesn't enjoy strength training yet does it anyway. But there's a very good reason why.
As part of our series of myth busting, we take a look at why some people still fear strength training due to unsupported and misunderstood beliefs. Does weight training really make you slower by adding on unwanted body mass? Let's delve a little deeper so this common myth can be dispelled once and for all.
Training for a marathon is a long and at times very challenging process and as a result much attention is given to the work carried out prior to the race. But once you cross that finish line, how do you recovery efficiently and effectively? There are in fact several simple strategies that you can use.
Unilateral (single limb) strength training is a very useful tool as running of course happens on one leg at a time. A big upside to unilateral training is it reduces asymmetries - where one limb is stronger than it's counterpart. Let's take a close look at all the benefits of these exercises and how they are performed.
There are several running technique myths but the one I hear most regularly relates to foot strike. There seems to be a belief amongst some runners (probably due to footwear marketing) that forefoot and midfoot striking is inherently good and heel striking is bad. However, it really isn't as simple as that.
Many fall into the trap of doing the same exercises continually and eventually stagnate, get bored or get injured. One way to keep progressing in the gym is to use a variety of equipment and to change how/where you hold the weight. Let's take a closer look at your options so you can continue to move forwards.
Iliotibial band syndrome or ITBS as it’s often referred to is one of several conditions that can create pain around the knee. In this article, CER physio Tessa explains the function of the iliotibial band before taking a look at the common causes of ITBS and discussing what can be done to rectify the issue.
Patella femoral pain, or runners knee as it's often referred to is a common running injury. In this article, CER physiotherapist Tessa takes an in depth look at the issue paying particular attention to the causes, symptoms and aggravating factors as well as suggesting ways to manage and treat it.
Despite the scientific body of research showing benefits of strength training for running continuing to grow, many still debate and misunderstand how and why there is a positive effect. The squat is a fundamental strength exercise, but how does it transfer to improve our running and what's the evidence to back this up?
At some point we've all asked ourselves whether it's time to invest in a new pair of running shoes. When to make the switch can be a tricky decision, particularly when you've got a pair that are comfortable and have served you well. Here, we're taking a look at the tell tale signs that a change is required.
It’s commonly acknowledged and accepted that strength training is an effective practice for runners who are looking to prevent injuries occurring. But how exactly does lifting weights reduce our injury risk level? In this article, we take a look at what actually happens to the body when we strengthen.
Poor posture is a common running form flaw. We often see runners who are hunched over with a lot of flexion at the hip. However, with a few simple alterations, posture can be improved significantly enabling increased glute activation, promotion of efficient breathing and lowering the risk of injury.
In this article, we take a close look at progressive overload. This is the idea that humans adapt to stress slowly over time and can train to handle and adapt to more and more stress. Progressive overload is the key to developing our physical capabilities and improving athletically in the long run.
David Goggins' life story is incredible. His childhood was horrendous with constant prejudice and physical abuse. However, from this trauma came a determination and a work ethic which changed him from an overweight, depressed guy into a US military icon and one of the top ultra runners in the world.
We all want to continue to improve and get faster the more we run. Time however is not always on our side and as we get older there are some physical changes that happen to us all. Acknowledging these changes and knowing how to to mediate their impact is the key to continued success and enjoyment.
This week, we're talking about injuries to the Achilles tendon. This is a common running injury we often see in our clinic, that when properly diagnosed and managed can be easily treated. Unfortunately, many people ignore the niggle for so long that it then becomes a far more long-term injury.
Let's be honest, the festive period can be pretty chaotic. Add work parties, catching up with various friends and shopping onto your usual commitments and this can leave very little time for training. However there are some simple tactics you can adopt to ensure you keep active over the holidays.
A few years back I went out running on a dark evening and was hit by a car. It was my own fault as I wasn't dressed correctly and I had headphones blaring. Since that day I've done my best to not be so stupid again. Here are 8 tips to ensure you stay safe whilst running in dark, wintry conditions.
Should you be doing any static stretching? If so, before or after your session? These are common questions and as it has become a bit unfashionable of late, we'd like to discuss why static stretching is a really valuable tool if performed correctly as well as offering examples of stretches to try.
The warm-up is an essential part of a workout, but many runners are often guilty of either under-planning their warm-up or not performing one at all. Here we discuss why this aspect of training is so important as well as giving advice on how your warm-up should be structured using the popular RAMP method.
If you've ever experienced injury, you'll know how incredibly frustrating it is! Whilst there are some factors that are out of your control, it's essential to do everything you can if you want to get back on the road as soon as possible. Here's some advice to take on board if you're currently injured.
Strength training doesn't have to be carried out in a gym but they do offer the equipment and an environment that's conducive to making progress. An issue is that many people understandably find these spaces intimidating. If you'd like to hit the gym more but you're feeling nervous about doing so, then read on.
Runners who don't feel any tension prior to a race are a very rare breed. If you've suffered from pre-race nerves, it means that you care about your performance and you want all the hard work you've put in to pay off. Here, we look at ways to make sure nerves don't get the better of you on race day.
Shin splints has become a household term for runners but it isn’t really a clinical diagnosis - at least not in the way you might think. Anterior shin pain (as a general term) could cover a few different injuries. We'll look at those in this article as well as discussing possible treatments and solutions.
By using correct form when hill running you have the ability to optimise your efficiency, limit the pain you feel during the climb and speed up your recovery once you reach the top. In this article, you'll find 5 simple tips that you can adopt to ensure you're running up gradients with good technique.
If you've carried out a training programme you'll know that it can be overwhelming. The amount of miles you have to cover, the pace you have to run those miles at, logging everything everything you've done, sharing it on social media etc. Occasionally running 'naked' can counteract such overwhelm.
There was a time in exercise and sports training when everyone would attempt dozens of sit-ups in a minute and often did them back to back with push ups. However, such programming is generally now avoided for several reasons. In this article, we look at why this is and what alternatives we now adopt.
We all have them, certain runs or workouts we'd rather do. That's great as we want to enjoy our training. However, by only doing what you want to do, are you neglecting what you need to do to make progress? Sometimes we get into a routine but it's important to stop and ask yourself such questions.
Someone recently asked us what exercises should they include in their strength programme to improve their running. Whilst this is a very difficult question to answer as there is no one size fits all plan, here we take a look at some principles that will apply to all injury free runners of any level.
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