Extra Mile Health

01/06/2022

Forever grateful for the places running takes us and the people we meet.

As an athlete and as a physio, running has given me so many experiences that I’ll never forget. The opportunity to travel the world and meet people who have become some of my closest friends. From spending time as an athlete training in Kenya to being a physio for at the Running shapes our lives, and I love it for that!

23/01/2022

Talking running & running injuries

20/01/2022

Looking for something to do post run this weekend? You could always come to the and hear our talk tips on injury prevention.

25/11/2021

Running Strength Training:

Common myths:
“I’ll become too muscular if I lift weights”
It’s a common myth that strength training will cause runners to increase weight.🏋️‍♀️ In fact, most studies show that when incorporating strength training alongside your running there is minimal changes to body mass but big changes to running performance. 🏃‍♀️🏆🙌🥇

“Lifting weights is only for sprinters”
Strength training is not just for the shorter events. Studies have shown improvements in long distance running performance through regular strength training. 📈

“Distance runners should lift light weights with lots of reps”
Light weights with high repetitions is a common misconception. When looking at the scientific evidence distance running performance gains appear to come from heavy strength training, explosive strength training and plyometric training. Therefore, higher loads with less reps appears to be the best method. 🏋️‍♀️💪🏻
 
Is strength training for me?
Whether you’re taking up running for the first time or are an elite runner, strength training has been shown to benefit runners of any level! So if you’re looking to run faster, it may be time to start getting stronger.

We have launched our new running strength assessment service providing you with a detailed assessment of your strengths and weaknesses. We take you through several tests looking at key physical qualities influencing performance and injury. Scores are then compared to our recommended key performance standards, to identify specific areas where you can improve.

This information is then used to create a specific strength training program tailored to you and your individual running aims. So if you’re interested in running stronger 🏃‍♂️🏃‍♀️💪🏻 then click the link in the bio to find out more ☝️

09/10/2021

In collaboration with we aim to provide you with one of the most in-depth running gait analysis assessments available.

Using motion capture technology we look at your movement patterns and forces as you run to try and identify what’s causing stubborn injuries or how to help enhance your running technique and performance.

13/03/2021

Carbon fibre running trainers are the current craze. Improving running performance and economy, helping runners to improve race times. But have you ever wondered how they work? Check out our video to see the science behind how carbon fibre running shoes can help to boost running performance.

13/03/2021

Our passion is helping runners to run.

10/03/2021

Core strength for runners. Keeping control of the pelvis and spine while on a single leg is a key part of running.

Try this exercise and see if you can prevent your upper body and pelvis from rotating.

What are your favourite core exercises?

14/12/2020

Carbon fibre running shoes seem to be the latest craze in the running world. With the reported 4% improvement in running economy backed by several scientific papers, it’s easy to see why their appearance is dominating the road running race scene. But how do these shoes work? How do they improve economy? Where does the benefit come from and what’s so super about these super shoes?

We put together a video and blog to summarise our thoughts on their mechanisms based on the scientific evidence to date. Click the link in the bio to find out more about this super shoe! 👆🏻👆🏻👆🏻

03/10/2020

What is plantar fasciitis?

Anyone who’s ever experienced this injury will probably appreciate it can be a right pain in the heel! 😣Hobbling out of bed, tip toeing around and frustratingly, unable to run or even walk pain free. 😢🏃‍♀️🏃‍♂️❌

The plantar fascia plays an important role in our foot function during walking and running. Which is one reason why this painful condition can really stop us in our tracks. ✋

Management of this injury can also be challenging and requires appropriately targeted interventions. Reducing pain and restoring the function of the plantar fascia.

Check out our video on plantar fascia function during running and our two part blog series on what is plantar fasciitis: https://www.extramilehealth.com/post/plantar-fasciitis-heel-pain-thats-difficult-to-heal

And a physio and runner perspective on recovering from plantar fasciitis: https://www.extramilehealth.com/post/physio-and-runner-perspective-having-and-recovering-from-a-plantar-fascia-injury

Music Author: Keys of Moon Music, Technology - Background Corporate Music
Link to Music Author: https://soundcloud.com/keysofmoon
Licence: Creative Commons License, see details here: https://creativecommons.org/licenses/...

16/08/2020

Could running technique cause injury? 🏃‍♂️🏃‍♀️🤕⚠️

Recent research from our team aimed to look at what running patterns are associated with common running injuries. Finding some interesting patterns ☝️☝️

Now, the big question is what came first? 🤔🐓🥚
The injury 🤕☠️ or the technique patterns? 🏃‍♀️🏃‍♂️

While we still don’t know that answer, 🤷‍♀️ research does suggest that running technique can increase the stress placed on our joints, tendons, bones and muscles. So it seems possible that the way we run, could contribute to some running injuries.

Now, there’s no need to panic about technique. 😅 As technique alone doesn’t fully explain why we get injured. Often injuries occur because we do too much too soon and there are ways we can reduce our injury risk:

1️⃣ Taking your time to build training mileage and intensity can give the body time to adapt. This may also allow time for running technique to improve naturally.

2️⃣ Adding strength training 🏋️‍♀️ to our routine could also help increase the strength of our body to handle stress 💪🏻

3️⃣ New research is also suggesting we may be able to retraining the way we run. Gait analysis assessments by specialists can help to pinpoint possible errors which can then be addressed through gait retraining.

For the last 10 years we have been specialising in biomechanical assessments of runners. Tackling many of these difficult questions to help recovery from injury and improve performance. Through our experience and research we are able to provide gait analysis assessments and advice on running technique. Helping answer any technique related questions.

Want to know more about running technique? Click the link in our bio and contact us to find out more. @ Extra Mile Health

16/08/2020