{"id":23,"date":"2014-02-28T06:56:26","date_gmt":"2014-02-28T06:56:26","guid":{"rendered":"http:\/\/192.232.247.118\/imithemes.com\/dev\/native-church\/?page_id=23"},"modified":"2014-08-06T20:53:54","modified_gmt":"2014-08-06T20:53:54","slug":"blog","status":"publish","type":"page","link":"https:\/\/www.jmperformance.co.uk\/?page_id=23","title":{"rendered":"Blog"},"content":{"rendered":"\t\r\n\t
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The Cycle of Injury: What is it, and how can you get out of it? <\/a> <\/h2>\r\n\t\t\t\t\tPosted by admin<\/a><\/span> | Uncategorized<\/a><\/span> | \r\n\t\t\t\t\t3 Comments<\/a><\/span>\r\n\t\t\t\t<\/div>\r\n\t\t\t

The cycle of injury<\/h2>\n

 <\/p>\n

If you are reading this, you have almost certainly been injured before, or are right now. It may come as no surprise to you that whether an injury or trauma is sustained during activity or not, the effects can be more far reaching than simply mobility or your ability to train!<\/strong><\/h5>\n
<\/h5>\n
\u00a0\"injury\"<\/h5>\n
When injured for extended periods of time, we go through what has been likened to a psychological grieving process<\/strong><\/h5>\n
This can occur if you do an activity regularly, and are unable to do it. Your identity can be challenged because you are unable to do what you want to do as it is part of who you are. Emotions like frustration, impatience and even anger set in, and making impulsive decisions often lead to the wrong approach to returning to sport and subsequent recurrence of either the same injury, or commonly an associated (new) one!<\/h6>\n
So, how does this happen? How can you minimise your chance of re-injury, maximise your ability to resist injury, and progress towards your goals?<\/h6>\n
Due to the wide variety of injuries, either “acute” (usually one off\/short-term) or “chronic” (recurring injuries that manifest themselves over longer periods of time) I will use a case study to illustrate the cycle of injury in a fairly new runner:<\/h6>\n

<\/h4>\n

 <\/p>\n

 <\/p>\n

Case study: Tony P<\/h3>\n

Tony P is training for his second half marathon. He finished his first after minimal training, but wants to improve his time and his ability to sustain pace.<\/h6>\n
Tony has increased his training from once or twice a week to four or five times a week and enjoys running with his local club as well as by himself. While doing a higher intensity run, he feels the side of his knee start to \"analysis\"<\/a>tighten,\u00a0which develops into pain, which forces him\u00a0to walk. He tries to run again 2 days later but the same thing occurs and he walks home frustrated as he only has five weeks until race day.<\/h6>\n
Tony is told by his doctor to rest his knee altogether for 3 weeks, and decides to rest for a couple of weeks thinking that if he can get a couple of weeks training in before the race he can still finish and maybe do well. Ten days into his rest, Tony is bored of not running and goes for a ten minute run to test the knee. Although he can feel it\u00a0a little, it gets no worse and Tony decides to go and do intervals that evening as he feels the pain has subsided and also\u00a0wants to see his friends at the club. While doing a fast interval, Tony’s knee becomes slightly more painful but not enough to put him off and he finishes the session with some discomfort. A few days later, Tony resumes training but while on a long run he feels his knee in some discomfort. He continues to run at a slower pace for the 6 miles back to his house. In the last 2 miles he can feel an aching in his hip on the other side to his knee. During the half marathon, Tony has to stop as his hip and Achilles’ tendon are sore and running uphill is very painful.<\/h6>\n
Sound familiar? This is simply an example of the beginning of the frustrating cycle of injury. So, what is the cause, and, even more Importantly, how can it be broken?<\/h6>\n
<\/h6>\n

 <\/p>\n

 <\/p>\n

What’s really going on?<\/h3>\n

As Tony has worked at a desk for the last 16 years, he\u00a0doesn’t bear his weight much, and the muscles that surround and stabilise Tony’s hips are weak. This allows a lots of stress and impact to going through his knees and lateral stabilisers, which are struggling to cope with his new workload. When his left knee hurts, he subconsciously uses his right\u00a0leg to drive forward placing an increased strain on the hip stabilisers and lower back on the other side. By primarily firing off the forefoot of his left foot, his achilles has now also become inflamed through overwork.<\/h6>\n
\"qs\"Because the pain is initially\u00a0not debilitating, and because Tony misses the sociable running, he is drawn not only into running, but running hard when people who he often beats are pulling away from him at training.<\/h6>\n
One thing leads to another and with the combination of rest and then frustrating return and subsequent injury, the cycle continues and Tony is unable to run regularly without stopping.<\/h6>\n
<\/h6>\n

 <\/p>\n

 <\/p>\n

Mistakes and solutions<\/h3>\n

 <\/p>\n

Mistake: Rest:<\/strong><\/h5>\n
\"run\"With few exceptions such as chronic fatigue, complete rest is rarely the solution for chronic injury. Resting from impact in this case is wise, but complete rest for\u00a0more than a few days allows a process called atrophy to occur. This is where muscles effectively waste away from lack of tension, which renders the body\u00a0more susceptible to injury.\u00a0\u00a0Muscles protect and stabilise joints and weakness generally results in instability and collapse.<\/h6>\n
<\/h5>\n
Solution: Prehab<\/strong><\/h5>\n
Increasing strength around surrounding key joints stabilises the pelvis which then protect the knees and ankles. This does not only mean the legs! Even the muscles that hold your shoulder blades together are responsible for stabilising the shoulder girdle which decreases oscillation (bouncing movement) and rotation which increases stress on the knees and Achilles’ tendon. Pain is never acceptable, and even less\u00a0so if it is increasing over time. Build stability through the sport specific muscular chains\u00a0over a 12 week period (typically, and depending on severity), and then maintain this with regular strength maintenance. Often calasthenics (bodyweight based) programs are the most effective.<\/h6>\n
<\/h6>\n
<\/h6>\n
<\/h6>\n

 <\/p>\n

<\/h6>\n
<\/h6>\n
Mistake: Training approach:<\/strong><\/h5>\n
Tony hasn’t adopted his return to training; he simply returns when the pain has subsided. Pain is a symptom; Just because there is no pain at rest does not mean the cause of the pain has been eradicated.<\/h6>\n
Solution: Listen and Build Incrementally<\/strong><\/h5>\n
Although returning to running shouldn’t take very long, the duration (amount of time) and intensity (how hard training is) should be reduced and then slowly increased over time during the strengthening phase. By increasing the condition of joints and tendons (what we now call pre-hab) and then systematically building intensity and duration, the body is allowed time and space to adapt and stabilise.<\/h6>\n
<\/h6>\n
<\/h6>\n

Finally:<\/h4>\n

Tonys example is a common one, and illustrates how a small injury in one area of the body can move its way up, or indeed down the body. If you heed the early warning signs and listen to your body, the cycle can often be avoided.<\/h6>\n
The further into the cycle one goes, the further there is to get out.Prepare your body for the demands that are to be put on it, and enjoy the rewards of a conditioned, healthy body!<\/h6>\n
<\/h6>\n

 <\/p>\n

If you have any questions, feel free to contact\u00a0me!<\/h6>\n

 <\/p>\n

\u00a0Justyn is a Personal Trainer and Nutritionist with a special interest in Running and Cycling<\/h6>\n
<\/h6>\n
\"Justyn\"<\/a><\/h6>\n
\u00a0jmhumanperformance@gmail.com –\u00a007977199909<\/h6>\n\t\t\t\r\n\t\t\t\t\t\t\r\n\t\t \r\n\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t\r\n\t\t<\/div>\r\n\t\t\r\n\t<\/div>\r\n\t\t\r\n<\/article>\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\r\n\t\t\t\t
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Why am I tired <\/a> <\/h2>\r\n\t\t\t\t\tPosted by admin<\/a><\/span> | Uncategorized<\/a><\/span> | \r\n\t\t\t\t\tNo Comments<\/a><\/span>\r\n\t\t\t\t<\/div>\r\n\t\t\t

Why am I so tired?<\/span><\/span><\/h2>\n

 <\/p>\n

\"Tired\"<\/a><\/p>\n

\u00a0<\/span><\/div>\n

I am asked this question almost every week, so, what is the cause, and how can we combat it for energised training and living?<\/span><\/span><\/h4>\n
\u00a0<\/span><\/div>\n
If you are reading this, you are most likely someone who trains fairly regularly, and although training leaves you energised at times, sometimes the general leaning is a feeling of general fatigue and a lack of “fizz”<\/h5>\n
Fatigue is necessary if you are to make the most out of a training session, but unchecked and without planning, can lead to burnout and\/or poor quality ‘survival’ training where your body lacks the necessary energy to train or perform at a high level.<\/h5>\n
Fatigue cannot be attributed to one single factor, but is caused by a number of contributing factors which require real objectivity.<\/h5>\n
<\/h5>\n

 <\/p>\n

Here are my top 3 ‘fatigue factors’ with tips to eliminate them;<\/h4>\n

 <\/p>\n

1 – Rest:<\/h3>\n

Easily the most common is a lack of rest from training. Do you have a rest day, and if so, do you rest on it? Rest is absolutely necessary for the body to repair and replenish, which means that lots of training of the same intensity does not allow this, and fatigue accumulates.<\/h5>\n
Top tips:<\/strong> Follow the 10% rule (do not increase how many hours training you do by more than 10% each month). Take rest days when you need them, especially after a day of training hard, and remember that ‘recovery training sessions’ should be less than 25 minutes and of a very gentle nature.<\/h5>\n
Every fourth week should be a ‘rest week’ where either volume (number of hours trained) or intensity (how hard) is decreased for that week. These training principles are designed to real ease the pressure and stress on the body in increments, and are employed by international level athletes as standard during blocks of training.<\/h5>\n

 <\/p>\n

2 – Nutrition:\"Orange\"<\/a><\/h3>\n
Another common cause of fatigue is a lack of good quality food and fluid, especially at key times. Remember, every time you train, you break down tissue and tire key energy systems (a process called catabolism). The building blocks for repair are contained in your diet, meaning that the more you train, the more requirement your body has for key nutrients, vitamins, and minerals for repair (a process called anabolism)<\/h5>\n
Top tips:<\/strong> Plan your diet around your training. This doesn’t mean you have to re order all the main meals you have! Fuel up before key training sessions with adequate carbohydrate (required for sustained effort), and give your body sufficient simple sugars and protein post training in order that muscles can synthesise repair, and glycogen stores can be replenished. This will help you to bounce back faster, and ready the body for whatever task you ask of it next.<\/h5>\n

 <\/p>\n

3 – Sleep:<\/h3>\n

Distinct from the rest we give our bodies from training, a lack of sleep (quality as well as quantity) is another key piece in the fatigue puzzle. Most of the bodies repairs are made at night when your metabolism is slowed, so a lack of sleep, or more specifically, a lack of good quality “deep” sleep will mean that you wake with an unrepaired body that lacks the energy to perform optimally, and certainly to train at a decent quality.<\/h5>\n
Top tips:<\/strong> Make a priority of the evening, and think of it as a ramp that leads down to sleep. Things that inhibit good quality sleep include alcohol, food and work within 90 minutes of sleep. By eliminating these, your body has less to do, and is in a better state to enter into the sleep cycle where you will find a great source of recovery and physical efficiency.<\/h5>\n

 <\/p>\n

<\/h5>\n
Keeping track of each element can be easier by being accountable to yourself or someone else, so having a plan is key!<\/em><\/strong><\/h5>\n
By reviewing and making a habit of planning these elements with your friend, coach or trainer, your energy levels will begin to recover. You should even see your performance curve turn up!<\/h5>\n

 <\/p>\n

Justyn Moore<\/h6>\n
Trainer and Nutritionist<\/h6>\n
\"Justyn\"<\/a><\/h6>\n
\u00a0jmperformance@gmail.com \u2013\u00a007977199909<\/h6>\n\t\t\t\r\n\t\t\t\t\t\t\r\n\t\t \r\n\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t\r\n\t\t<\/div>\r\n\t\t\r\n\t<\/div>\r\n\t\t\r\n<\/article>\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\r\n\t\t\t\t
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2016 Special <\/a> <\/h2>\r\n\t\t\t\t\tPosted by admin<\/a><\/span> | Uncategorized<\/a><\/span> | \r\n\t\t\t\t\tNo Comments<\/a><\/span>\r\n\t\t\t\t<\/div>\r\n\t\t\t

Do you have a health or sporting challenge for 2016?<\/h4>\n

\"\"<\/span><\/p>\n

If so, give yourself or someone special the amazing gift of strength, fitness, and expanding horizons this Christmas with a Personal Performance Package to start the journey!<\/span><\/h5>\n

 <\/p>\n

<\/h5>\n

New Year Deal includes:<\/h2>\n

– 10 x Goal Orientated Personal Training Sessions (in a\u00a0private gym)<\/span><\/h4>\n

– 2 x Personal Nutrition Session<\/span><\/h4>\n

– 2 x Fitness and Strength measures<\/span><\/h4>\n

 <\/p>\n

All this for \u00a3350\u00a0<\/span><\/h5>\n

 <\/p>\n

So, start the year strong! Please email me direct to book in!<\/span><\/h5>\n

 <\/p>\n

<\/h5>\n
\n
\n
Justyn Moore<\/span><\/h5>\n
Personal Trainer<\/h6>\n
JM Human Performance<\/h6>\n
M: 07977 199909<\/h6>\n
E: jmhumanperformance@gmail.com<\/h6>\n
www.jmperformance.co.uk<\/a><\/h6>\n<\/div>\n<\/div>\n\t\t\t\r\n\t\t\t\t\t\t\r\n\t\t \r\n\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t\r\n\t\t<\/div>\r\n\t\t\r\n\t<\/div>\r\n\t\t\r\n<\/article>\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\r\n\t\t\t\t
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Jo Pavey 10k Training <\/a> <\/h2>\r\n\t\t\t\t\tPosted by admin<\/a><\/span> | Uncategorized<\/a><\/span> | \r\n\t\t\t\t\tNo Comments<\/a><\/span>\r\n\t\t\t\t<\/div>\r\n\t\t\t
\n

Jo Pavey 10k Training Session<\/span><\/h1>\n
<\/div>\n<\/header>\n
\n
\"stopwatch<\/a>Jo Pavey\u2019s extraordinary run in the European Championships 10000m has certainly made more than a few runners think again about what they can achieve.<\/p>\n

In a recent issue of Runner\u2019s World Jo\u00a0detailed an ideal session for sharpening up before a 5k or 10k.<\/p>\n

Unusually, it includes both\u00a0interval and threshold training.<\/p>\n

The session<\/h3>\n
    \n
  1. 3 x 800m with 2 min recoveries<\/li>\n
  2. 3 mins rest<\/li>\n
  3. 3 x 400m with 90 sec recoveries<\/li>\n
  4. 5 mins rest<\/li>\n
  5. 10 mins at tempo pace<\/li>\n
  6. 5 mins rest<\/li>\n
  7. 4 x 200m with 60 sec recoveries<\/li>\n<\/ol>\n

    The reps should be run at 5k pace or even slightly quicker.<\/p>\n

    We ran this session on the track yesterday, but altered it slightly \u2014 why?<\/p>\n

    Our runners have quite a wide range of abilities, and running to distance means that the slower runners have a comparatively harder session.
    \nA 15-min 5k runner would be running their first 3 x 800 in just over 7 minutes. A 25 minute 5k runner would be taking 12 minutes; that\u2019s quite a workload at 5k pace and our\u00a0nearly exhausted runner is\u00a0not even half-way through their session.<\/p>\n

    A more personalised application uses time rather than distance.<\/p>\n

    Here\u2019s what we did.<\/p>\n

    Revised session<\/h3>\n
      \n
    1. 3 x 4 mins with 1 min recoveries<\/li>\n
    2. 2 mins rest<\/li>\n
    3. 3 x 2 mins with 1 min recoveries<\/li>\n
    4. 2 mins rest<\/li>\n
    5. 10 mins at tempo<\/li>\n
    6. 3 mins rest<\/li>\n
    7. 2 x 200m with 200 rolling recovery between<\/li>\n<\/ol>\n

      Why is this important? Well, it makes a session with a large group of mixed ability runners much easier to manage. Also, it is not disheartening for the slower runners because they don\u2019t get the feeling that\u00a0others are hanging around waiting for them to finish.<\/p>\n

      Running to time is especially important when running longer intervals, for instance 5 x 1k.\u00a0This isn\u2019t ideal for slower runners because the rep time can become disproportionately long; they cannot sustain the ideal interval pace for the 1k distance. So it\u2019s more workable to run for time such as 5 x 5 mins. Pushing interval reps much beyond 5 mins means the rep becomes more like a mini-tempo session because the pace is slower; importantly, it\u2019s altered the intended type of training.<\/p>\n

      In the example above, running 800m reps at 5k pace could be too demanding for some runners and the resulting fatigue could mean that the tempo part cannot be run at the most effective pace. The whole session falls apart and has a quite negative effect on the athlete \u2014 not what\u2019s intended at all.<\/p>\n

      There\u2019s also another practical benefit of running to time: we don\u2019t need the track, so the session can be run out on the road.<\/p>\n

      What else contributed to Jo Pavey\u2019s Euro Gold?<\/h2>\n

      Jo\u2019s lifestyle has changed somewhat in recent years; two children (one just ten months old) has meant that life revolves around her family rather than her running. She says she is much more relaxed about her running now. Yes she\u2019s busier \u2014 much \u2014 but her training has become much less regimented. e.g. her morning session might actually be run in the afternoon (after the kids have been sorted out).\u00a0Maybe this results in more focused session or a more laid back approach, whatever, it seems to work for Jo and becoming more flexible in your training could work for you too. She seems much happier too, and that is one factor that can have a massive effect on athletic performance.<\/p>\n

      Another\u00a0factor that Jo values is\u00a0getting enough sleep; vital for all of us but even more so for anyone with a demanding training regime.<\/p>\n

      As far as the actual the actual schedule is concerned. Not surprisingly Jo suggests that endurance runners should include the four staples: interval training, long run, threshold run and recovery runs.<\/p>\n

      Jo Pavey seems to be a perfect example of older doesn\u2019t have to mean slower;\u00a0older = wiser = faster.<\/p>\n

       <\/p>\n

      Jo Pavey 10k Training Session\u00a0by\u00a0RTP<\/p><\/div>\n<\/div>\n\t\t\t\r\n\t\t\t\t\t\t\r\n\t\t \r\n\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t\r\n\t\t<\/div>\r\n\t\t\r\n\t<\/div>\r\n\t\t\r\n<\/article>\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\r\n\t\t\t\t

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      The Art of Avoiding Injury <\/a> <\/h2>\r\n\t\t\t\t\tPosted by admin<\/a><\/span> | Uncategorized<\/a><\/span> | \r\n\t\t\t\t\tNo Comments<\/a><\/span>\r\n\t\t\t\t<\/div>\r\n\t\t\t

      Injury\u00a0can frustrate, impede progress, and take the joy out of your sport.<\/h4>\n

      Events such as collision, poor surfaces, and pre-existing medical conditions that\u00a0cannot necessarily be predicted mean that not all injuries are preventable.\u00a0However, the majority of injuries occur as a result of overtraining, poor technique\/biomechanics, areas of weakness or a combination of these.<\/h6>\n
      \"Injured<\/a><\/h6>\n
      <\/h5>\n

      Here are four top interventions to help avoid injury;<\/h3>\n

       <\/p>\n

      \u00a01 –\u00a0Avoid Overtraining<\/h3>\n

      Overtraining occurs when the body is not given adequate time to recover from previous efforts. Believe it or not, hard training can take more than just a day or two to recover from. \u2018Supercompensation\u2019 is the process by which your body recovers from training, adapting and becoming stronger. Generally speaking, the longer or harder you train, the more time your body needs to recover effectively. Effective training should oscillate between phases of high and low intensity. Recovery doesn\u2019t necessarily mean rest, as light training can be used as such. Following a hard training day with another hard effort will lead you closer to accumulated fatigue, burnout and an increased risk of injury. So, if your body is aching, back off and enjoy the benefits of low stress exercise.<\/h6>\n

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      \u00a02 – Have an off season:<\/h3>\n

      Taking time off from sport can be productive in more than one way. Having even just a few weeks off from a set regime can help to invigorate the love for your chosen sport as well as giving the body an opportunity to recuperate from the strain that has been placed upon it. For those who train lightly once or twice a week, this is less important, but for those who are training towards specific goals, times, and events more than three or four times a week, this is vital. Fatigue is not something that can be slept off overnight; reap the benefits of taking it easy and then starting again with a clear plan of attack.<\/h6>\n

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      \u00a03 – Strengthen and Condition your body<\/h3>\n

      Using the winter to prepare your body for the rigours of the forthcoming season with strength work can be very effective in protecting your muscles, joints and tendons. Anyone who has been injured and undergone rehab will know that there are a number ofexercises prescribed by health professionals for recovery, each designed to strengthen the area surrounding the site in order to minimise the risk of recurrence. By using movement patterns specific to your sport, you will condition the muscles that surround joints. This \u2018prehab\u2019 is an approach where areas of<\/h6>\n
      \"woman-calf-muscles\"<\/a>weakness are eliminated, reducing risk of injury. If we are going to ask so much from a particular area of the body, it is necessary to prepare it first.<\/h6>\n

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      \u00a04 – Listen to your body<\/h3>\n

      Your body is intricately designed, and has a very effective way of telling you something is wrong, and put simply, is pain. The \u2018pain\u2019 associated with glory, or the muscular burning associated with a hard workout is not what we are addressing here, but targeted discomfort in a particular area of the body. In the early stages, these are often referred to as niggles and can be frequent if you don\u2019t back off and develop into an injury. This requires management but cross-training can be a very effective intervention. By using another mode of exercise that gives very similar benefits while relieving strain in the particular area of discomfort can be highly effective in providing reduced impact while maintaining strength and fitness. Injuries often occur as a result of using a joint too much in the same plane or position. Keeping your program varied and interesting can help in avoiding this scenario.<\/h6>\n
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      Justyn Moore<\/h6>\n
      Trainer and Nutritionist<\/h6>\n
      \"Justyn\"<\/a><\/h6>\n
      \u00a0jmperformance@gmail.com –\u00a007977199909<\/h6>\n\t\t\t\r\n\t\t\t\t\t\t\r\n\t\t \r\n\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t\r\n\t\t<\/div>\r\n\t\t\r\n\t<\/div>\r\n\t\t\r\n<\/article>\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\r\n\t\t\t\t
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      Running Performance Masterclass <\/a> <\/h2>\r\n\t\t\t\t\tPosted by admin<\/a><\/span> | Uncategorized<\/a><\/span> | \r\n\t\t\t\t\tNo Comments<\/a><\/span>\r\n\t\t\t\t<\/div>\r\n\t\t\t

      Calling\u00a0all runners!<\/h4>\n

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      Running Performance\u00a0master class on the evening of\u00a0Monday 17th November<\/span><\/h5>\n
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      You will learn:<\/span><\/h5>\n