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