Download presentation
Presentation is loading. Please wait.
Published byAlfred Wilson Modified over 7 years ago
1
Welcome to the Baker Hughes 10k Running Seminar 2017
2
Aberdeen Baker Hughes 10km Seminar
Fraser Clyne 9th March 2017
3
Fraser Clyne Former GB international marathon runner. Best time: 2 hrs 11 minutes 50 seconds. Five times Scottish marathon champion & three times Scottish road running grand prix champion. 10th in 1986 Commonwealth Games marathon. Represented his country in five World cross champs and three World Cups. Competed in Europe, USA, Asia, Africa and Australia for Great Britain and Scotland in 3K, 5K, 10K, half marathon and marathon races. Aberdeen 10km winner 1987 and 1993
7
1987
9
Simon Pride, left, Benson Masya, below
World Champions Simon Pride, left, Benson Masya, below
10
You can do it! 65 days to go – still plenty of time.
Set your goal – a specific time or just get round? If necessary, get advice on training, shoes, kit - and make a training plan. Train regularly, progress gradually. Keep a diary, monitor progress and adjust the plan if necessary.
11
Types of 10kmTraining Just do it Aiming for improvement Everybody
Regular runs of 5-10km Occasional 10-15km A little speed work km run with fartlek Aiming for improvement 10x1km 2x5km 20x200 5k at 10km pace Runs of 10-20km Everybody Recovery runs/active rest/total rest. Check the route Taper
12
Race Day Take it easy the day before. Be prepared,get there early.
Have belief in yourself. Relax but focus and concentrate. Motivation – remember why you are doing it and the sense of achievement from finishing. Pace judgement – don’t get carried away early on. Run your own race…don’t let others influence you. Don’t give up….forward is forward no matter the speed. Take pride in your achievement. Enjoy the experience.
13
Getting the right kit
14
It’s all about the Shoes!
15
A unique approach to ‘gait analysis’
Industry-wide development required and must become less prescriptive Customer choice within a guided selection process Evaluation and recommendations are key The dreaded ‘pronation’ Aiming to help the body’s natural movements, not ‘fix’ them
16
So now what? Gait analysis is only the starting point…
Shoe types: ‘workhorse’, racing shoe, lightweight Rotation – reduce the likelihood of injury How many can you justify? To yourself, your bank manager, your significant other
18
LADIES! 80% of woman are wearing the incorrect bra size
>40% of woman don’t wear a sports bra when exercising Essential for support, comfort and to prevent irreparable damage Significantly impacts on running gait and performance Certified fitters in store
19
That’s the essentials Many more things that can #improveyourrun
Gadgets lovers, fashionistas, injury prone all catered for The main thing to remember is that we run for many different reasons but essentially it must come back to…
21
Any questions...
22
Nutrition and Hydration
Tips to help you complete the Baker Hughes Aberdeen 10K
23
Sport Aberdeen Health & Wellness
Help our members get the most out of their membership Gym inductions & programmes, Nutrition advice & Personal Training Recently we have re-opened the Jesmond Centre Round the clock fitness service with 121s at any time of day! The end goal – competence and confidence!
24
Also….. Charity Bootcamps! Northsound slots!
25
NUTRITION (What does it mean???!)
I’m going to break nutrition into 3 important points The first of these is QUANTITY of Food You use energy to stay alive, to go about daily tasks, and for exercise! You can measure this in calories (kcals) The trick is to eat the correct quantity of food for whatever your goal is Might be to lose weight, gain muscle – all different quantities are required even for the same person For those beginning to run having ENOUGH food is vital as you are probably using a lot more energy than you may be used to Trial and error is the name of the game! Learn from every run/training session, be patient and you will end up knowing your regime really well!
26
Quality as important as Quantity!
As equally important as the total amount of food is getting the QUALITY of your food correct! Make sure your diet contains an adequate and balanced amount of all nutrients Protein Fat Carbohydrate Vitamins and Minerals All of the above are vital for various reasons - all of which are important for both keeping healthy & for sporting performance
27
Some examples… Protein is often under-looked or not understood at times, but essential for muscle development (really important when running a lot!) Carbohydrate WILL be required for doing lots of running and an easy energy source to digest! Nothing new under the sun – you can find all these nutrients in the old faithful foods! fruit, vegetables, lean meats, pulses and grains The most basic outline is to have around 30% Protein, 30% fat and 30% carbs The reason I say that is to show how important each is – but the numbers really do vary That old phrase – “it depends” is annoyingly true!! Covering it in detail for everyone individually is probably outwith the scope of this presentation – so please do pop down to one of our centres for more advice!
28
Get your timing right! So you have the right amount of food sorted ….
and you have the right types of food making up that amount … but when should you eat it? Everyone's different – some people are on night shift, some have kids, some don’t like breakfast… SO if we require different amounts of energy at different times…. it stands to reason we should eat/take in our energy at different times! Example of my shifts – eat differently on earlies to lates Example of fat loss – eating little until midday can help overall consumption stay low
29
Add running to the timing equation!
If we add running to our daily schedule we should take into account a couple of things First – run at a time that suits you Second - make sure you have eaten adequately beforehand! Its as simple as that! It will take a little trial and error, and don’t discount your own preferences! If you feel sick when exercising even an hour after eating – make sure to plan your food a little more in advance of your run! If you run first thing in the morning – you can rely on your last nights meal and have a small snack before you go And refuel! Your muscles break down after exercise and only repair and grow stronger through adequate nutrition- so tuck in afterwards too!
30
Lastly….What about water??
Hydration is important – well how many times have you heard that!? Basically we need to drink to replace the water we use up as we go about our daily lives We even use water up when sleeping! Sitting at a desk uses more, walking more again…. So when exercising we need much more to help our heart, lungs and muscles work hard and complete our runs! If you google it right now “how much water should I consume” we would probably end up with as many different answers as people in the room! SO lets keep it simple and just get better at drinking water Ask yourself a few questions – am I drinking enough now? Should I increase how much I drink if I’m going to start running? And slowly increase your water intake over time Take the PEE TEST! And use a bottle!
31
Thanks for listening!
32
Baker Hughes 10k Running Seminar 2017
33
Emma Ross Hot Yoga Aberdeen hotyogaabz@gmail.com
34
Common Running Injuries & Injury Prevention
Stephanie Lehane MSc BSc (Hons) MCSP HCPC Crystal Reno
35
Who are we? Overview of some common running injuries & risk factors for injury Tips on injury prevention What to do if injury occurs Warm-Up and stretching
36
Who are we? Private physiotherapy clinic based within RGU:Sport on the Garthdee Campus in Aberdeen RGU’s Human Performance Laboratory, supported by sports scientists, strength and conditioning advisors and sports psychologists Sports injuries; Back/Neck problems; Joint/Muscle problems; Sports Massage: Biomechanical problems: Neurological problems…
37
In an ideal world We would have… Perfect biomechanics
One-to-one training Well balanced diet and hydration Adequate sleep and no stress Train in perfect environments Adequate time to increase training The best equipment……..
38
In reality We may have… Imperfect biomechanics
Disorganised and last minute training schedules Poor nutrition and hydration (‘Cheat Days’) Stress Not enough sleep Train in unsuitable environments………..
39
How does it all add up?
40
Risk factors of injury Overuse Trauma Extrinsic/Intrinsic factors
Poor biomechanics Sudden increase in stress and load Microtrauma Unsuitable equipment Over training syndrome Trauma Sudden injury Extrinsic/Intrinsic factors Adverse environments Mood/fatigue
41
Biomechanics
42
Overtraining
43
Equipment
44
Environment
45
Common Running Injuries
Muscle Tears Knee Pain Patellofemoral pain syndrome (‘Runners Knee) Iliotibial Band Pain (IT band) Medial Tibial Stress Syndrome (‘Shin Splints’) Achilles Tendinopathy Plantar Fasciitis
46
What do runners perceive as causes of injuries?
Not stretching Excessive training Wearing the wrong shoes for foot type Inadequate/unbalanced diet “not respecting my bodys limits” Not warming up (Saragiotto 2015)
47
Load Parameters Peak Loads Increased speed work Increased
Plantar Fasciitis Achilles Tendinopathy Muscle Injures Increased speed work Knee Pain Shin Splints Degenerative Knee Issues Increased running volume Cumulative Loads Nielsen et al., 2012, Edwards 2012, Miller 2014
48
Muscle Tears Hamstrings, quadriceps, calf musculature Risk Factors
Muscle Weakness Muscle Tightness Muscle Imbalance Overuse Fatigue…..
49
Muscle Tears Sharp, sudden, strong pain and possibly even a ‘snap’ or ‘pop’ sound while running. The area is bruised. Chronic achiness and tightness that forces you to slow your pace and shorten your stride. Pain-free while climbing hills and doing speedwork, even after long periods of sitting.
50
Knee Pain Patellofemoral pain syndrome ‘Runners Knee’
An umbrella term referring to pain into the front of the knee Risk Factors Biomechanical Anatomical
51
Runners Knee Constant pain on the inside or outside of the knee which doesn't dissipate. Twinges early in run, dissipate, come back after run. Bothersome after prolonged sitting. Completely pain-free even after sitting through a two-hour movie or after going on a hilly long run
52
Knee Pain Iliotibial Band Pain (ITB) Stubborn, ‘nagging’ injury
Pain at the outer knee, thigh or hip Stubborn, ‘nagging’ injury Risk Factors Biomechanics Environmental Training Load The iliotibial (IT) band lies along the outside of the thigh from the hip to the knee. When you run, your knee flexes and extends, which causes the IT band to rub on the side of the femur. This can cause irritation if you take up your mileage too quickly, especially if you're doing a lot of track work or downhill running. ITBS makes up 12 percent of all running injuries; 14 percent of poll respondents experienced this in the past year.
53
Iliotibial Band Pain Pain on the outside of the knee that radiates up and down your leg when just walking down a hill or stairs. Twinges on the outside of the knee appear 10 minutes into a run, but disappear during a walk break. Outer knee and thigh are completely pain-free even after running a hilly route.
54
Achilles Tendinopathy
Pain at the back of the heel 6-8x your bodyweight going through your Achilles tendon during running Risk Factors Training loads Muscle tightness/weakness
55
Achilles Tendinopathy
Severe pain and swelling above your heel, even when not running. Standing up on your toes causes pain. Dull pain around your heel at the end of your run that lingers afterward but goes away when iced. No pain when you pinch the tendon
56
Medial Tibial Stress Syndrome
‘Shin Splints’ occurs when the muscle that attaches to the inside of the shin bone is overloaded; causing a traction or pulling force on the bone itself Risk Factors Overtaining Biomechanics ‘Too much too soon’ "Shinsplints" refers to medial tibial stress syndrome, an achy pain that results when small tears occur in the muscles around your tibia (shin bone).
57
Shin Splints Tenderness down the leg, especially if you hop on it. If walking (not just running) hurts, it could be a fracture. Tight, aching pain when running, but the pain goes away when you stop. Hopping isn't painful. Completely pain-free while running—even long after you stop applying ice and taping your shins.
58
Plantar Fasciitis The plantar fascia is a connective tissue that runs along the sole of the foot, contributing to the arch and the push off force in the "toe off" stage of running gait. Risk Factors Anatomical Biomechanical Training loads
59
Plantar Fasciitis Ongoing, ever-present arch pain and tenderness that doesn't seem to fade even once you've warmed up. Pain when you step out of bed, get up after sitting for a long time, or during the first few minutes of a run. Pain-free all day, including your first steps in the morning. Walking barefoot on hard surfaces isn't an issue.
60
Preparation Fail to prepare, prepare to fail!
Running is a skill in itself Your body is an important piece of equipment- is it in poor mechanical condition? Deal with inadequate/abnormal biomechanics especially if they are causing you a problem Maintain strength and flexibility
61
Preparation Wear the right foot wear
Do train sensibly and progressively Do cross train Get adequate rest/sleep Get adequate nutrition/hydration
62
Preventing Injuries Remember you are exposing your body to stresses and strains that it is not accustomed to. Many first-time runners experience injury in their first 8 weeks by doing too much, too fast, too soon. Increase running volume by no more than 10% every 2 weeks. If you are taking up running for first time, allow 48 hours between runs during first four weeks.
63
Preventing Injuries You can do other lower impact exercise on alternate days such as cycling, swimming and strength training. Break up your first few runs into run/walk intervals e.g. 1 minute run/1 min walk for 20 minutes. Then increase the time you spend running until you can complete a full run without stopping. That is progress!
64
If you get injured? Please visit or contact us at
Open to the public Competitive rates Services include Treatment for Sport Injuries Biomechanical assessments Sports massage And more..
65
Exercise 1: Balance Single leg balance
66
Exercise 2: Stretches Hamstrings Standing Seated
67
Exercise 2: Stretches Quadriceps Standing Lying
68
Exercise 2: Stretches Calf stretch
69
Exercise 2: Stretches Soleus Stretch
70
Questions?
71
Thank you to our speakers and our host Transition Extreme
Similar presentations
© 2025 SlidePlayer.com Inc.
All rights reserved.