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18 Stepney Rd,Scarborough,YO12 5BN 01723 363332
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Welcome to "Scarborough Sports Therapy" Dedicated to Runners This is a specialist service available at Pro-Am Sports Injury Clinic. As Scarborough Athletics Club Official Sports Injury Clinic we deal with a lot of injuries related to running so have decided to give a service dedicated to just runners. Running is a sport that any one can do, there are many goals and reasons why people take up running and injury can be frustrating to all. Scarborough Sports Therapy is a service that can give specialist assessment, treatment and rehabilitation of injuries related to running. Sports Massage is used to help runners recover from hard training sessions as well as prevent injury. Sports Massage is great for everybody not just runners, it can restore balance back to the body. Pro-Am can also advise where to go for prescribed orthotics if needed. |
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Running itself may be simple to do but
as with many activities it does come with risks of
injury, more so when aiming for high mileage (marathon).
Running is a repetitive action which can lead to overuse injuries, here at pro-am we can help you understand the risks and how you can help yourself in having a structured fitness programme that covers all areas to help prevent injury. Pro-Am can show you how to stretch properly, what a warm-up entails and how to perform self massage. Many runners benefit from a good strength workout in the form of circuit training, a session is run by Sports Therapist Jenna Wheatman on Wednesday nights 7pm at Pindar Leisure Centre (£3). We can give you the tools to stay healthy what ever your goal. With Pro-Am working with Scarborough athletics club we also have great access to top coaches with advice and training programmes available with no pressure to join the club. Telephone 01723 363332 for an appointment with our experienced "Scarborough Sports Therapy" specialist. |
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This site is designed to give information about running, the information gathered is from our own research and runners in the Scarborough area.
Useful sites to help plan your routes http://www.mapmyrun.com/ this site is a little slow, you have to join but membership is free, screen is a good size and easy to use. What is good on this site is you can put markers on for stretching points, drink stations, toilets etc this site also allows you to do a training log. If you are running to lose weight you can also put in your height and weight to work out calories burnt. if you become a paying member then you can download to your phone. http://www.walkjogrun.net/ didn't really get started on this site not as easy to work out. graphics are a little too much. http://www.realbuzz.com/mapyourpassion/ this site is good it is linked with the London marathon, you have to join but again its free, the site is a lot quicker than map my run but the screen is a little smaller, overall easy to use and quick. http://www.runningmap.com/ you dont have to be a member to start using this site, its easy and quick to use but you cant be as accurate when marking out your run. Moving around your map you have no choice but to drag and move your mouse the other sites you have arrows to click if needed. not so many features but if you become a member there may be more on offer. It is also available as an app for your phone. If not a member you cant find other public runs.
On all these sites you can find others in your area and see what runs they are doing as well as post your own. For features you definately want to try map my run, for a quick route plan real buzz.
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| Learn how to run more efficiently | Avoid Running Injuries | Improve running performance | Scarborough Athletics Club Experiences |
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Through Research it has been found that top runners have a more efficient technique. The more efficient you are in your technique the less energy you expend. Read more........ |
Choosing the right trainers
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Core Training Speed Work Circuit training sessions; |
Diaries of a Marathon Runner Fell Races |
| Other Post -
coming soon Beginners Guide to Running - this is designed for those who have never run before or those who have been out for while due to injury, illness or other commitments. Walking the next best thing to running Common injuries in running Running Barefoot? |
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How to become an
efficient runner When was the last time you heard a runner say he was heading to practice? Never, because runners don’t practice, they work out. All of the emphasis is on building strength and endurance and no resources are directed to improving efficiency. Runners who truly want to perform to their potential need to make optimizing technique a high priority in their training. Improving technique will enable any runner to maximize economy and minimize injuries, two major keys to maximizing performance. Runners of all levels can improve efficiency by 4.5 to eight percent by incorporating the techniques of Evolution Running. Fundamentals of efficient, injury-free running technique are summarized below. 1. Land with your foot directly beneath your hips, never out in front. This reduces braking and impact stress, letting you carry energy from the previous stride efficiently into the next. It also stops you from landing on your heel first. 2. Keep the heel unweighted throughout the stride cycle. Efficient runners keep almost all of their weight on the forefoot throughout the weight-bearing phase of each stride cycle. This provides both shock absorption and energy return for propulsion for the next stride. The heel bone was not designed for impact but the mid foot has a strong fascia perfectly designed to absorb shock. 3. Run with a turnover of at least 180 to 182 foot-strikes per minute at any running speed. This reduces the need for vertical displacement, minimizes fast twitch muscle fibre recruitment and impact stress, and provides the greatest energy return for the next stride. ( advice from Top Coach Jack Daniels ) 4. Create propulsion through hip extension and not knee flexion or knee extension. This creates a more efficient, horizontal propulsion and engages larger muscle groups to do the work. The buttocks are our powerhouse so why not use them to full potential. Many injuries in runners are related to weakness in this area. 5. Accelerate the foot backward before it hits the ground. This minimizes braking and allows propulsion to begin the instant the foot becomes weight bearing. It also allows it to land under your hips. 6. Minimize contact time between the feet and ground. This minimizes vertical displacement and allows optimal use of elastic recoil. Many runners, and even coaches, assume that injuries are an inherent part of running. They believe that if you run with enough volume and intensity to stimulate increases in strength and endurance, sooner or later you will suffer from serious injury. I passionately disagree with this. One common denominator of almost all great endurance performances is a long period of uninterrupted training. Even small injuries can be incredibly disruptive to a training regime. They should never be tolerated as normal! Adjusting technique can reduce the frequency and severity of injuries dramatically for some runners. By minimizing impact stress, maximizing shock absorption, and distributing the remaining stress optimally, injuries can become rarities. By minimizing vertical displacement and landing with your foot correctly oriented and in the right position relative to your centre-of-mass, impact stress can be drastically reduced. A runner moving his centre-of-mass up and down during running not only wastes energy, but also causes injuries. The higher the centre-of-mass travels during the flight phase, the more velocity it will gain during descent and the greater the impact stress will be. Our bodies are designed with built-in shock absorbers. The muscles and connective tissues of the feet and calves are extremely elastic. Most runners bypass this shock absorption by allowing their heels to touch the ground. The heel has almost no shock absorbing capacity. The heel is made of bone, which is not elastic. Bone transfers shock very well, and injuries to the ankle, shin, knees, hips, and lower back result. None of these tissues are designed to absorb impact stress, and the resulting trauma eventually creates an injury. Every runners can improve their running technique to help reduce stress on their body, it may even help you improve your times. http://canute1.wordpress.com/2009/11/29/paula-radcliffe-and-running-efficiency/ this link is great to look at Paula Radcliffe's running technique and performance and why she improved when she did and how she reduced the nodding head this link goes through simple drills to help improve your efficiency, pay attention to the placing of your foot strike. note it is not the heel. http://www.active.com/running/Articles/Simple_drills_to_improve_running_economy.htm
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