1. Welcome to the Baker Hughes 10k Running Festival Seminar

2. Jackie Stewart Why do we run?

3. Running for Fun Fitness and Beyond

4. Agenda Why do we run What should you do Types of running Running benefits Types of training

5. Why do we Run

6. Why do we run Everyone has their own agenda, keep fit etc. Doubts???? The Bug Personal Aims Realistic goals So what now

7. What should you do Get yourself some decent shoes Any loose comfortable clothing Determination Realistic Approach

8. Types of Running So what are the reasons that make you run? Jog for fun and fitness As above but include races (charity) Inquisitive running what can I do Serious competitive running

10. Running Benefits Do it anywhere Make new friends See the sunny side Slip into skinny jeans Do it year-round Get a natural glow Health Benefits

11. Types of Training for Endurance Runners Aerobic Endurance Running VO2Max Training Lactate Threshold Training Intervals Hill Running Efficiency Recovery

12. Stretching Dynamic warm ups Passive stretching

14. Any Questions

15. Crystal & Stephanie Injury Prevention

16. Leading factors to injury, common running injuries and injury prevention By Stephanie Lehane & Crystal Reno

17. Outline Overview of some injury risk factors Overview of some common running injuries Tips on injury prevention What to do if injury occurs Warm-Up and stretching

18. In an ideal world We would have… Perfect biomechanics One-to-one training using scientific equipment and following evidence-based practice Well balanced diet and hydration Adequate sleep and no stress Train in perfect environments The best equipment

19. In reality We may have… Imperfect biomechanics Disorganised and last minute training schedules Improper nutrition and hydration Stress and not enough sleep Train in unsuitable environments Used the wrong equipment

20. How does it all add up?

21. Leading factors to injury Overuse o Poor biomechanics o Sudden increase in stress and load  Microtrauma o Unsuitable equipment o Over training syndrome Trauma o Sudden injury Extrinsic/Intrinsic factors o Adverse environments o Mood/fatigue

22. Biomechanics

23. Overtraining

24. Equipment

25. Environment

26. Common Running Injuries Muscle Tears Patellofemoral pain syndrome (‘Runners Knee) Iliotibial Band (IT band) pain Achilles Tendinopathy Plantar Fasciitis Medial Tibial Stress Syndrome (‘Shin Splints’)

27. Muscle Tears Hamstrings, quadriceps, calf musculature Risk Factors –Muscle Weakness –Muscle Tightness –Muscle Imbalance –Overuse –Fatigue…..

28. Muscle Tears Stop: Sharp, sudden, strong pain and possibly even a ‘snap’ or ‘pop’ sound while running. The area is bruised. Caution: Chronic achiness and tightness that forces you to slow your pace and shorten your stride. Go Run: Pain-free while climbing hills and doing speedwork, even after long periods of sitting.

29. Patellofemoral Pain Syndrome ‘Runners Knee’ An umbrella term referring to pain into the front of the knee Risk Factors –Biomechanical –Anatomical

30. Patellofemoral Pain Syndrome Stop: Constant pain on the inside or outside of the knee which doesn't dissipate. Caution: Twinges early in run, dissipate, come back after run. Bothersome after prolonged sitting. Go Run: Completely pain-free even after sitting through a two-hour movie or after going on a hilly long run

31. Iliotibial Band Pain Pain at the outer knee, thigh or hip Stubborn, ‘nagging’ injury Risk Factors –Biomechanics –Environmental –Training Load

32. Iliotibial Band Pain Stop: Pain on the outside of the knee that radiates up and down your leg when just walking down a hill or stairs. Caution: Twinges on the outside of the knee appear 10 minutes into a run, but disappear during a walk break. Go Run: Outer knee and thigh are completely pain- free even after running a hilly route.

33. Achilles Tendinopathy 6-8x your bodyweight going through your Achilles tendon during running Risk Factors –Training loads –Muscle tightness/weakness

34. Achilles Tendinopathy Stop: Severe pain and swelling above your heel, even when not running. Standing up on your toes causes pain. Caution: Dull pain around your heel at the end of your run that lingers afterward but goes away when iced. Go Run: No pain when you pinch the tendon

35. 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

36. Plantar Fasciitis Stop: Ongoing, ever-present arch pain and tenderness that doesn't seem to fade even once you've warmed up. Caution: Pain when you step out of bed, get up after sitting for a long time, or during the first few minutes of a run. Go Run: Pain-free all day, including your first steps in the morning. Walking barefoot on hard surfaces isn't an issue.

37. 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’

38. Medial Tibial Stress Syndrome Stop: Tenderness down the leg, especially if you hop on it. If walking (not just running) hurts, it could be a fracture. Caution: Tight, aching pain when running, but the pain goes away when you stop. Hopping isn't painful. Go Run: Completely pain-free while running—even long after you stop applying ice and taping your shins.

39. Preparation 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

40. Preparation Wear the right foot wear Do train sensibly and progressively Do cross train Choose your environment Get adequate rest/sleep Get adequate nutrition/hydration

41. 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.

42. Preventing Injuries If you are taking up running for first time, allow 48 hours between runs during first four weeks. 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.

43. Preventing Injuries Then increase the time you spend running until you can complete a full run without stopping. That is progress!

44. Please visit or contact us at Physiotherapy@RGU:Wellness Open to the public Competitive rates Services include o Treatment for Sport Injuries o Biomechanical assessments o Sports massage o And more.. And if you get injured?

45. Exercise 1: Balance Single leg balance

46. Exercise 2: Stretches Hamstrings Standing Seated

47. Exercise 2: Stretches Quadriceps StandingLying

48. Exercise 2: Stretches Calf stretch

49. Exercise 2: Stretches Soleus Stretch

50. Questions?

51. William Stewart Gait Analysis and Appropriate Clothing Tips

52. RUN4IT GETTING THE RIGHT KIT Helping you to #ImproveYourRun since 2004

53. SHOES! WHAT RUNNER’S WANT

54. THE IMPORTANCE OF GAIT ANALYSIS Understanding the customers biomechanics The “best” shoe – what does it mean? Shoe rotation – how many is too many?

55. SOCKS –WHAT RUNNER’S NEED Why? Does anyone like blisters? Hand in hand technology to work alongside shoes Comfort = enjoyment

56. BRAS – NON NEGOTIABLE! 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

57. HOW SHOULD I RUN? Probably one of the most common questions people ask in store! The answer…

59. Efficiency Industry trends – barefoot, minimal, maximal Event specific Surface specific To walk or not to walk?

60. THE REAL ANSWER… Run comfortably Run naturally Listen to your body AND…

62. Ally & Jon Nutrition & Hydration

63. EAT YOUR WAY TO THE BAKER HUGHES 10KM!

69. Claire Kelly Running Training & Tips

70. Training and Running Tips Claire Kelly Marathoner, Sports and Remedial Massage Therapist, (one time) Triathlete, Owner of Omnia Health and Wellbeing and Aurora Active and Mother….

71. Every runner has a story.  Family of runners, marathoners, track, fell….  Ran my first 10k in 2009 (Fraserburgh), ran my first Ultra December 2009…not advisable!  Since then I have completed 10 further marathons, had 3 babies and am in the middle of a 12 marathon in 12 months challenge for MND Scotland.

72. “If you run, you are a runner ” 5k, 10k, Half marathon, Marathon, Ultramarathon. Many distances, many different runners

73. Top tips…  Look after your feet – get the right footwear!  Have a plan that is achievable.  Address injuries or niggles AS SOON AS YOU CAN. Running through an injury doesn’t make you “hard core” sometimes it is foolish.  Mix it up – cross train, do weights, stretch, strengthen – makes you a better and stronger runner.  Eat well. Drink well.  Take rest days, sleep!  Get running buddies!  Join a club, get a friend running, get a dog, take your kids, get online (many MANY running forums out there)

74. Role Model Self Esteem Fundraising Health Fitness Because I can!

75. I can, I will, Watch me.

76. Thank you to our speakers and our host Transition Extreme