The Body Mechanic

At The Body Mechanic we specialise in the assessment, treatment and rehabilitation of running related injuries. As accomplished, competitive athletes ourselves, we understand the demands you place on your body during training and racing. Experience will show that the athlete with the least interrupted build up to an event will have the most consistent performance on the day. Take a proactive approach to your training by identifying and addressing those niggly areas, before they become injuries.

Training for a running event is all about consistency; the earlier you start your training program the better. You need time to gradually build up your running volume and to allow your body to adapt to, and cope with, the stresses you will be putting it under.

Some important considerations in the lead up to the event are:

Training Volume

Try not to increase your total training volume by more than 10% per week. So if you are currently running 40km per week, the total volume should not be more than 44km the following week. The percentage of fast running or speedwork should also be taken into account within this percentage. To use the same example, if you run 40km this week and it includes 4km of speedwork ( 10 * 400m for example) - then your percentage increase for the week could either be a total of 44km (including 4km speedwork), or a total of 40km with 4.4km of speedwork included. The reason for this is that you are much more likely to pick up niggles or injuries when running significantly faster than race pace.

Nutrition

The longer the run, the more important it is that you get your nutrition right both before and during the event. Have a substantial breakfast 2 - 3 hours before the event, followed by a banana or other easily digestible food about 30 minutes before the start. For the marathon use a carbohydrate source such as energy gels to help prevent you from "hitting the wall", and try training with the sports drink which will be available on race day. Most importantly test all of these things in training as many times as possible to work out what combination works best for you. Everyone is different so there isn't a set formula to follow. It is a process of trial and error.

Stretching

Stretching is another factor for which there isn't a "one size fits all" - some people get through a lifetime of running with no stretching at all and don't get any injuries, other people suffer regular injuries unless they stretch every day. As a general rule of thumb we advise everyone to warm up by running slowly for 5 - 10 minutes before stretching. Stretch your calf muscles, quadriceps (front of thigh), and hamstrings (back of thigh) gently for at least 30 seconds each, then continue with your run. We tend to find you get the most benefit stretching after training than before. You should also include the gluteal (buttock) muscles and lower back as well as doing the calves, hamstrings and quads again.

Addressing niggles and injuries immediately

What starts as a minor niggle during a training run can quickly turn into a fully blown show-stopper if it isn't addressed immediately. If it is a niggle that you have experienced before and you have been taught how to manage it through a variety of stretching, icing, reduction in training volume etc then make sure you monitor it closely and manage it properly. If it is a new niggle, or one that persists for more than two days, or for more than two training runs then make sure you seek professional advice. Most of these niggles if addressed early enough can also be treated successfully. The longer they persist the more chance they have of affecting your race performance, or perhaps stopping you completely. The athlete with the least interrupted build up to an event will have the best performance on the day.

Running technique

There has been a lot of attention in the press recently about running technique and what type of shoes we should be wearing. Current research shows that people who run with an efficient mid-foot strike gait pattern are significantly less likely to pick up overuse running injuries than heel strikers. That said, if you are a heel striker who is happily running and competing and not getting injured then there is no reason why you should change. The other thing to bear in mind is that running with an efficient and correct mid-foot technique is a skill that has to be learned, you can't just take off your shoes and suddenly expect to run perfectly. It also takes your body (calf and Achilles especially) a long time to adapt to the changes of a different running technique. With less than 3 months until race day it would be wise to make only subtle changes to your technique and make sure your body is coping before refining your technique further.
Make sure your shoes are appropriate to both your foot type and your running technique. Another thing gaining a lot of media attention is "minimalist" running shoes. These do work for some people, particularly those with an efficient mid-foot technique, but they are not something to try out on race day (or just before) in an effort to shave a few minutes off your time.

In summary:

Try not to change anything on race day - Train as you plan to race
Test what breakfast works best for you, and how long before the event to eat it
Wear shoes you are familiar with
Address any niggles before they turn into injuries
Train consistently and sensibly

If you do all of this your chances of not only finishing the event, but enjoying it as well, will be significantly greater.

Common running injuries we treat regularly at The Body Mechanic

Shin Splints
Patella Tendonitis (anterior knee pain)
Iliotibial Band Friction Syndrome (ITB problems)
Achilles Tendonitis
Plantar Fasciitis (foot/heel pain)

All of these conditions can be treated successfully. The sooner you identify and address them, the sooner you can return to your normal training regime.

At The Body Mechanic we carry out Video Gait Analysis Sessions, which allows us to analyse people’s gait pattern (running technique) at 60 frames per second. We use this video analysis to help correct running technique, which will reduce the chance of any recurrence of the injury.

We also help with running shoe selection making sure that you have shoes which are appropriate to your particular foot type and running technique.

All of our appointments are 60 minute one-on-one sessions, with a ‘hands-on’ approach to treatment. The sessions include assessing your symptoms and identifying the cause of the problem; treating the relevant areas; and implementing a rehabilitation program including appropriate stretching and strengthening exercises.

For appointments or further information please either email, phone or visit our website. Or simply drop in to see us, our clinic is conveniently located adjacent to the start of the Blackmores Sydney Running Festival!

Contact The Body Mechanic

(02) 9955 5842
Shop 2/80 Alfred Street Milson’s Point
bookings@thebodymechanic.com.au
www.thebodymechanic.com.au