Preparations going well for Cambridge Half Marathon - 5th March

What a difference a competition makes

Preparations going well for Cambridge Half Marathon - 5^th March

 

Lauren Thomas from Ely will be running the Cambridge Half Marathon this year. She was a Spire Cambridge Lea Hospital and Progress competition winner back in October, beating over 2500 other athletes to £1000 of physio and training support and shoes from the running shoe sponsor Saucony.

We caught up with Lauren in the final days of preparation.

Why enter a competition?

“I’ve been running for seven years and entered the competition because I’m known for signing up to events but then letting my anxiety get the better of me. I’m not good in crowds and find the final hour leading up to a start, surrounded by all the participants absolutely agonising. I thought some support might help.

I did my first half marathon in 2011 and did the Cambridge half marathon in 2014 and 2015, but not in 2016 due to injury. I did enter the race last year, but dropped out because I hurt my back three days beforehand. My anxiety had also gotten really bad. It was such a blow to my confidence.”

How do you engage with Progress?

“I started seeing Lauren Bradshaw, a sports physio at Progress, last November, initially for an assessment and review of previous injuries and my running technique. She gave me a programme of exercises and then I saw Matt Matcham, the strength and conditioning coach at Progress, who gave me a strength programme to follow.

The team at Progress talk through with me what I’m trying to achieve and tailor programmes to suit me, which you don’t get from a website or app. Even though you can get some great advice online, I wouldn’t recommend trying to understand an injury without seeing a professional in person. Just because you have a pain somewhere doesn’t mean that’s where the problem is – I’ve learnt that the hard way!

One of the most important things to get assessed when considering long distance running is your running technique - without that, the potential for injury is massive.  You can either be heel striking or flat footed. Lauren found that I was too high up on my toes which was making me a bit ‘trotty’ - I needed to bring my foot down a little bit more, which we have been working on.”

Has it helped to work with Progress?

“The best thing about the advice and support I’ve been given has to be the bespoke, tailored programme that is developed. If you are going to commit to doing it properly, you are going to push yourself a bit harder and you need that support around you. Thanks to the programmes they’ve given me my core is noticeably stronger and I feel like my legs aren’t tiring as much on the longer runs.

I’ve also been working on the anxiety a lot with the help of Lauren and Hannah Crighton a sports massage therapist. They help with the mental as well as the physical preparation for the big events – we chat a lot and they really understand as they both compete themselves at a very high standard.”

How are things going now?

“The running has been going well. I’ve been doing my strength work (a programme drawn up by Matt) alongside weekly interval training and mid-length runs (around 10k) and weekend long steady runs. I run with the Ely Runners which provides great support in training, and I also have a running coach who likes to put me through my paces! I did 11 miles on Saturday which I plan on being my last long run before the half marathon itself.

Training has generally been good - thanks to Hannah and Lauren my foot has been niggle free since the start of training back in November/December. My lower back has been complaining a bit about the increased distance so I saw Hannah yesterday and she gave me some active stretches, and I'm seeing her again first thing on Thursday.

In addition to Lauren and Hannah giving me advice on the physical side of running, they've both been so brilliant at talking through the mental side of running - I feel like I've reached an epiphany in the last couple of months, whereby I've decided I don't care about my times. 2017 is the year where I fall in love with running again (cheesy I know, but totally true)”.

What are your future aspirations?

“I am only 34 and in distance running terms that’s quite young. I just want to enjoy running again after the injuries and anxieties of the past. I want to move past comparing myself to other runners and just see what I’m capable of when I take the pressure off. I’ve already signed up to some more unusual races in 2017, including joining a team for the “Spitfire scramble”, a 24hr race in London in the summer – that should be a real challenge”.

Lauren Bradshaw, specialist physiotherapist, who has been working with Lauren, mentioned “We have really enjoyed having Lauren as our sponsored athlete. She has been extremely committed and dedicated to everything we have thrown at her and I believe she has come a long way both mentally and physically on our journey together. We would like to wish her the best of luck for the Cambridge Half Marathon and hope that she can enjoy being a part of the atmosphere knowing her body is probably in the best shape it has been in. See you on the start line Lauren!”

Notes:

Spire Cambridge Lea and Progress have given Lauren the option to receive up to £1000 worth of free kit, treatments and use of the Anti-gravity treadmill. She is on twitter as @girlrunninglate and is an active blogger.

Here is an introductory YouTube video about Lauren and how she got into running.

https://www.youtube.com/watch?v=LvdBxyqhk_A

• Find out more about Progress and Spire Cambridge Lea Hospital by contacting:  www.progresshealth.co.uk or Tel: 01223 200580 or email: info@progresshealth.co.uk

From laser beams to Unicorns and something about a £50 note!

Laser Beams an Unicorns are not the first things that would come to mind when you think about physiotherapy. Our competition winner Lauren Thomas has just had her initial assessment with our Specialist Physiotherapist Lauren Bradshaw at Progress.

The initial assessment included biomechanical analysis with a specific focus on running. This included movement screening and strength endurance of major muscle groups required to run efficiently.

You can see how Lauren got on with her plank and her side planks, which included the good side and the wonky!

We speak to Lauren about how she feels about being our athlete and a little bit of her running history here.

If you are starting your training plan and want some expert advice from Lauren or any of the team at Progress call 01223 200580 to arrange an appointment.

 

Post race/run tips

Progress - Post race/run tips. Top tips for immediately after your run 

• Take advantage of a quick massage today

• Try using ice to massage any sore areas or an ice bath at home

• Drink lots of fluids, especially ones rich in electrolytes such as orange juice or tomato juice (now is the time for electrolyte drinks vs during the race)

• Try to drink at least 180-250mls of water every 1-2 hours

• Eat something as soon as you can - most glycogen energy stores are replaced more effectively eating within 1-2 hours post exercise.

 Top tips for the following dayYou will be sore - try to keep moving to aid the circulation and reduce stiffness; aim to do a walk or light swim in the afternoon for 20 minutes

• Eat - replenish those energy stores!! Eat well balanced meals with 50-60% complex carbohydrates to replenish the body's energy stores. Take in adequate protein to repair any tissue damage

• A long soak in the tub is ‘OK’ today, but ice baths thereafter will aid recovery more for your muscles

• Rest and get to bed early

 Stiffness and soreness-when to seek helpDeveloping stiff and sore muscles after a hard run is normal and is due to a buildup of lactic acid in your muscles. This is called delayed onset of muscle soreness (DOMS).

• Listen to your body - over the course of a few days post run, these aches and pains should slowly subside and can be aided by light stretching, sports massage, ice baths and low intensity jogs

• Seek expert physio help if after a few days the aches and pains do not seem to be subsiding or are increasing

 Planning the next raceAfter you've completed this event, try to think about your running in terms of a reverse taper. It is recommended to take 2-3 days off during the last week leading up to your run, so do the same thing the week after.
Then, if you are an experienced runner, start doing whatever feels good, but even the most seasoned of runners probably won't be ready for a long run right away.
Beginners, if you have been bitten by the running bug, start looking for your next race, but give yourself enough time to recover from this one.  Be careful to build up your training intensity and mileage steadily. If in doubt seek expert advice. If you have any questions regarding the above please contact our team on 01223 200580

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Half Marathon Training Tips - Some Finishing Touches.

As we approach the Cambridge Half Marathon the team at Progress have some tips to help you with your training.

The half marathon is an endurance race therefore it is really important that you do increase your mileage and length of your ‘long run’. If you are too busy and fall behind your schedule do not do double. Instead catch up slowly and ‘Listen to your body’.

Here are some tips to help you with your final stages of your training.

Finish each session with stretches of all major muscle groups. This allows the muscles that have been worked to return to their normal length

Run relaxed. The more relaxed you are the easier it is to run. Try to self-monitor how your body feels. Try to recognise signs of tension and let it go. Breathe slowly. Hold your shoulders low. Loosen your hands allow your arms to swing in the rhythm of your running. Smile it will help to relax your facial muscles.

Rest is essential for recovery. Schedule one day a week when you do no aerobic exercise. This will allow your body to adapt to the increased training load and help to prevent injury. Ideally you should aim for 6-8 hrs sleep a night. Try to schedule your training so that you cut down your training as the race day approaches.

Decide what clothes and shoes you want to race in. This allows you to find out if your clothes rub or if your shoes will cause any problems. Socks are very important so make sure they fit properly and have been washed this will help to prevent blisters on race day.

Be consistent. Learn to run with good style. Practice running drills this will help to develop running economy so less energy is used when you run.

Ensure adequate nutrition and hydration. It is important to replenish water and electrolytes during and following exercise to minimise dehydration, stabilise blood volumes and avoid muscle cramps. After you exercise eat some carbohydrates to replenish your glycogen (energy) stores. Protein will also help to repair any tissue damage. Ideal is a milkshake.

Race Day Food .Experiment what you can eat before your long run. Find out what works for you and how long before running you can eat something. Practice exactly what you eat on race day to avoid any abdominal discomfort.

Plan your Race. Be realistic on race day you will have adrenaline racing around your body so it is very easy to start too fast. Practice in your training what pace you can run easily at. It is easier to start slower and build up. Familiarise yourself with the course. It is a good idea to run some of the course in a routine weekly run.

Good luck in your training and race from all of us at Progress.