1. Marathon Running “The Strength to last the distance” The role of physical preparation in injury prevention

2. Physiotherapist Who am I? Who am I not? Ex- SINI athlete
Ex-Great Britain & NI Track athlete
UKSCA Accredited Strength & Conditioning Coach
British Athletics Coach
British Weightlifting Coach
Ulster Rugby S and C Coach (Intern role)
P.E Teacher (Secondary)
Education Manager Elite Performance Institute, N. Ireland
British Athletics Coach Education Tutor (Lead in N. Ireland)
Who am I not?
Physiotherapist

4. Why are you here… What do you want to get from todays workshop
Why are you here… What do you want to get from todays workshop? “CONFIRMATION BIAS”

5. Most Common Running Injuries
Patellofemoral and ITB Syndrome
Back Pain
Pubic/ femoral stress
Medial Tibial stress syndrome
Calf pain
Achilles tendonopathy
Fore and midfoot stress injuries
Plantarfascial pain
Lopes et al, 2012

6. What do we know about injuries?
High prevalence in runners
Common injury sites
- Stress fractures - Achilles tendinopathy - Patellofemoral pain - Iliotibial band syndrome
Modifiable (S&C) risk factors
- Low bone mineral density - Strength and integrity of tissue - Neuromuscular control - Imbalance and asymmetry

7. My Observations Too much running No structured warm- ups/ prehab
Poor movement patterns
Poor strength qualities – no commitment to gym
Poorly executed running drills
Gym/ class hopping
Copying friends training/ training of performance runners
Running through pain
No patience
My Observations

8. Motivation for including Strength & Conditioning in your program

9. GET STRONG! Recommendations 2 sessions per week for 12 wks.
Beginners
High force low velocity
More advanced
Force Velocity Curve
- 50% less injuries
Recommendations
2 sessions per week for 12 wks.
3-5 sets, 4-10 RM
1 session in racing session
Decreased performance if stopped
Benefits athletes of all levels
Improvement in performance 6 weeks

10. Session Design
Beginners: 2-4 sets, 8 reps, 2 mins recovery Advanced: 3-5 sets, 3-8 reps, 2-4 mins recovery Considerations: Timing, response to the session, muscle pain, exercise selection, exercise order, know your why.

11. TRAIN SMARTER: TRAIN HARDER What is your WHY?
Why are you training?
What is your focus?
Do you have a planning?
How do you know if your improving?
How are you monitoring load?
What exercises are in your gym program? Sets, reps, recoveries? Why?
What stretches are in your warm up/ cool down? Why?
Why are you doing running drills?
Prehab? Why?
More?

12. Thank you