Great North Run Tips
5 Preparation Tips for an Injury Free Great North Run!
The Great North Run is the second largest half marathon in the world, and is due to have its one-millionth finisher cross the line this year when it takes place on the 7th of September. With the days ticking away to race day, and so many runners in the ProSport Physiotherapy Huddersfield family taking part, here are our “top 5 tips” to ensure that you perform to the best of your abilities on the day! Also don’t forget our special offer for the Great North Run! This offer is also available to members of the general public UNTIL the Great North Run is over!
1) Make sure you can pass our lower limb SELF TEST for INJURY FREE running!
Before you put your legs through the 13.1 mile challenge, make sure that all of your muscles and joints are moving as they should be by trying our SELF TEST:
From a seated position, within 5 seconds get on the floor and get into this position as pictured!
- If you can get into this position within 5 seconds then your muscles and joints are supple enough for the high demands of running!
- If you can’t get into this position within 5 seconds but can eventually then your muscles are STIFF and could do with some more regular stretching!
- If you cannot get into this position and touch heel to bum then you are not moving as efficiently as you could be and possibly putting other muscles and joints at risk of having to work even harder! This can be due to scar tissue build up, other adhesions, changes in your motor patterns amongst other things!
If you CAN’T get into this position, DON’T PANIC! Get in touch and we will get you moving efficiently for race day!
2) Ensure your muscles can MOVE and SLIDE naturally
As our previous blog discussed, muscles need to be able to move and slide independently of each other for efficient pain free movement. Commonly, however, muscles can get ‘bunged up’, and after the gruelling training schedule you will have put your body through to prepare for this half marathon it is likely your muscles are not sliding as they should! Adhesions form and can cause the muscles to stick to each other, for example the outside quad muscle (or vastus lateralis) can form adhesions with the ITB! Foam rolling as in the video shown will help break up any adhesions and help you avoid knee pain and other problems!
3) Don’t forget your poor shins!
We mentioned before how muscles that feel “tight” are not always the ones that need to be released, and some muscles can be long and tight while others can be short and tight. The shin muscles are normally short and tight, and while they won’t ‘feel’ tight they often need to be released to have the body moving effectively. Don’t neglect them!
4) Rest and recover
You’ve done the hard work. Most of the training is done. If you are feeling sore and stiff or have any niggles, now is the time to rest them. Running through the pain to get that last 10 miler in is not going to make a huge difference on race day, but getting injured might stop you running at all! By all means run if it is part of your training regimen, but listen to your body and give it a chance to heal up to perform at 100% on the day. Don’t forget good quality sleep too!
5) And BREATH!
Breathing plays a massive roll in performance and many runners are in fact breathing incorrectly!! Fill in the form below for a SELF TEST to see if your diaphragm and breathing mechanics are helping you towards that PB, or hindering your performance. Again, if you fail this self-test, DON’T PANIC! We can get you right for raceday! Click on the image below and Get in touch!
Any questions before race-day?
What others have to say!
"Dave is a top class Physiotherapist who has got me back from numerous injuries always weeks earlier than expected. Dave's hands on treatment approach is one of the best I have ever experienced. Highly recommended"Munster Rugby, Ireland and British and Irish Lions
“I have seen Dave O’Sullivan on several occasions over the last few years and I have always been 100% satisfied by the work he has done and the exercises and advice he has given. In fact, I am often amazed by the way he can work out what is causing what and how to put it right. Usually only 2 or 3 visits are needed, plus exercises done at home. I completed my first marathon 3 years ago, largely due to his expertise – I could hardly walk a week before race-day. I would definitely recommend Pro Sport Physiotherapy (and have done!)”Huddersfield
“Just thought i would drop you a line to let you know how im getting on with the stretches and the core work that you suggested. I have been doing these for around an hour to an hour and a half each day since i saw you, the difference i have found is massive. Its hard to explain how i feel whilst running and cycling now, it just feels like my body is more planted. The cyclo cross is finished now, i done my first fell race today on only six running sessions maybe not the best idea in the world however because of the excersises i have been doing my body felt stronger than it ever has. I have no technique at running downhill and would normally end up with a tight back doing that type of race where as this time no tightness. Thanks for all your help and advice”County Durham
“The first time I saw Dave with chronic back pain I was struggling to walk properly when I went in but I walked out more or less back to normal, and this is a normal result for Dave. The treatments are different to any I’ve experienced but my whole posture, long term injuries and problems continue to improve. Although some of the treatments are not pleasant the pain is well worth it for the results gained. If you need a physio go and see Dave and/or his colleagues.”Huddersfield
“A 140-mile round trip to visit Dave is well worth it as he’s restored my confidence to overcome injury, using techniques you will probably not encounter elsewhere. Dave’s manner is excellent, taking time to explain things simply and being available to clarify concerns. Many exercises prescribed are provided by video link with is far superior to the dodgy photocopied exercise sheets traditionally supplied as they ensure you can review and perform your rehab using good technique. In my opinion the ProSport experience is years ahead of the game as it adopts the advances being made in its field whereas regular Yellow Pages clincs stick to dated methods. A big plus is that Dave is also interested in getting you right.”Lincoln
“I’d been struggling for the best part of a year with what I (and my old physio) thought was a damaged hamstring. I’d heard about Pro Sport and read about their Soft Tissue Release Techniques and thought I’d nothing to lose by trying a new approach. Thank goodness I did….. Darragh Sheehy correctly identified I actually had a partially trapped Sciatic nerve and set about “releasing” it…. That’s another way of saying pain…..but it really is “no pain, no gain”. After one session I left feeling considerably better. I ran at the weekend with a huge grin on my face……I was thinking “I’m back!” A few sessions later and following Darragh’s exercise regime I’d improved again and within a few months had a new 5k PB.”Huddersfield
“Pro Sport Physiotherapy are amazing! I was having trouble with my hip whilst running over a certain distance. Shane worked out within 15 minutes that a tiny set of muscles near scar tissue was preventing my glute and core from firing. I worked on my exercises for a week and returned to my next appointment to find I was cured. A couple of sessions followed to ease my aching muscles now they were working and I am now fully fit to run my first ever half marathon this autumn. I have recommended the company to anyone who will listen. They are professional, knowledgable, fast workers and friendly. 5 star service with a smile :)”Huddersfield
“5 years after breaking my leg and 3 surgeries later, Dave O’Sullivan was recommended to me after I received NHS physio where I was told I was a lost cause! Dave’s work is fantastic, I felt an improvement after the first visit and now feel better than ever. He explains everything, follows up the treatment with easy to follow videos and is a nice guy. I wouldn’t hesitate to recommend Dave!”Flockton, Wakefield
"Pro Sport are professionals who take the greatest pride in their work. Their hands on approach to treatment and rehabilitation has helped me to not only be healthier and a more durable athlete but aided in improving my athletic performance."Leeds Rhinos and England
"Top class physiotherapists who I would highly recommend and indeed have recommended to family and friends!"Huddersfield Giants and England Rugby League