by Mollie Millington | Sep 4, 2019 | corrective exercise, recovery
For nearly two years, I have been working with Function360 #gifted. Initially, they developed a pre-habilitation program for me to work on imbalances in order to become a faster runner. Then a few niggles and slight injuries also had me trying out their sports massages, osteopaths, and physiotherapy. Some people might think physiotherapy is a luxury, but I would argue it is essential for people who are very active.
If you are thinking about signing up for physiotherapy, I thought I would offer my tips on how to get your money’s worth and see great success.
- Come dressed for your appointment– Don’t waste precious time changing in and out of your shorts or t-shirt. If your time slot is only 30 minutes long, you will get a few more minutes updating your physiotherapist or receiving manual therapy.
- Arrive on time– On a recent leadership training course, it was impressed upon the attendees that arriving on time demonstrates respect for the others involved. Being late implies that your time is more valuable than others. Plus, it can have a knock-on effect for the rest of the day or subsequently shortens your appointment.
- Do your homework– If your therapist gives you stretches or exercises to do at home, do them! Be honest when agreeing on a treatment plan. If your physio wants you to go to the gym for an hour five times a week, let them know that two is all you can squeeze in. That might change what they want you to do and how often your recovery may take. Take videos or photos so that you can remember how to perform the exercises correctly.
- Keep a diary of symptoms/workouts– This has been really useful for me with my mystery niggle on my heel. Pay attention to when the pain or stiffness comes and goes and then write down what you were doing, what time of day, how the pain felt (sharp or dull), and how intense it was on a scale of one to ten. Having this info can help your physiotherapist put the pieces together if they cannot recreate the problem in your appointments.
- Schedule an appointment when the problem normally occurs (if possible)– Looking back at the notes in your diary, consider scheduling an appointment when the pain is most likely to occur. If you are always stiff the morning after a six-a-side game, book in for the first appointment. If running triggers pain in your knee, run to your appointment or just before.
- Stick to the treatment plan– If your physiotherapist wants to see you again in two weeks, try not to cancel and re-book for much later. When booking appointments, the therapist has a long-term plan in their head. Usually, they will need to see you more often at first and as your condition improves, more time may pass between appointments. However, if the treatments are too far apart from what they had originally intended, this could delay your recovery.
If you enjoy moving without pain, whether in daily life or in an athletic pursuit, a physiotherapist can help you. Personally, I consider my health to be priceless, don’t you?
by Mollie Millington | Sep 28, 2018 | corrective exercise, recovery, running, strength
I can’t believe it has been 1 year since I started working with Function360. For this that don’t know, this performance innovation centre is based near Moorgate Station in Central London and offer many different types of services (osteopathy, physiotherapy, sports therapy, corrective exercise, dry needling, myofascial release etc). They fully supported my two year plan of a Boston Qualifying (BQ) time from day one. Now that we are halfway to that goal (eek!), here is how they have helped me over the last year:
Phase One: Gait analysis, initial strength/movement assessment then prescribed corrective exercise
My first appointment at Function360 was to have a gait analysis. Last summer, I really struggled with pain in my feet and Achilles. The BQ goal was delayed by a year because of this. The info gathered during this appointment fed into my runner-focused strength training plan. There were a few imbalances identified that if addressed could reduce my risk of injury given my activity levels.
Nearly every Thursday morning from October to December 2017, I would work with a corrective exercise specialist team member from Function360 to strengthen my key running muscles- glutes, hamstrings, and core. When we started, I was unable to do a ‘bird dog’ but was soon progressing to a more challenging posture. We also worked on improving my squat technique and hip mobility. My Achilles needed this more than anything as I was just recovering from a bad flair up of tendinopathy during the summer of 2017.
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| Bird dog in my garden |
I tried my best to complete my exercise regimes at home in addition to our weekly sessions. Once I was stronger, we cut back to meeting once every other week while I completed two to three more sessions on my own. The exercises were chosen based on what my body needed to improve strength, in addition to what kit I had available at home (exercise bands, dumbbells, steps, and a yoga mat). I could tell they wanted me to succeed by working with kit and time limitations.
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| Doing my stretches at work on a break |
Phase Two: More core.
At the start of the 2018, I was assigned to Ben (a physio and rehab specialist) who did another assessment to monitor my progress. I told him about the niggles I was still getting in my hips and glutes and he prescribed a new set of exercises. I met with him monthly to receive a new program and to check in on any issues I was having. I was already in the habit of setting aside 30 minutes a few times a week for my exercises, so this worked for me and my schedule.
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| Psoas march |
Phase Three: Maintenance and recovery
This summer, as my marathon training started up, my sessions with Ben were mostly sports massages. We had discussed previously how I would manage the strength training alongside weekly mileage requirements. There just isn’t enough time in the day! He was confident that I had a good baseline level of strength to work off of.
One thing I had missed in my previously marathon training cycles was the regular rest and recovery. I tended to only get sports massages after I couldn’t stand the pain in my periformis anymore. It is so important to maintain your body with rest and recovery, not just blast it with HIIT sessions all the time. This lesson has taken my years to learn.
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| Sports massage with Ben. |
Sports massages are necessarily ‘relaxing’ (I have zero pain tolerance) but chatting with Ben is a good distraction as he works on tense muscles in my legs and back.
Phase Four: Life after the marathon
After the NYC Marathon in November, I plan on taking a step back from cardio and looking at my body imbalances again. I now have a gym membership and will focus on weight training in addition to revisiting the Function360 programs I have. Ben and I haven’t talked about what approach to take yet but I am sure we will come up with something achievable that will produce my desired BQ in 2019.
Bonus appointments: Emergencies
Function360 has been fantastic at getting me in when I am panicking about a new pain weeks before a race. For example, I had developed a (what I thought was) random hip pain in late January. I was training for Mount Kilimanjaro and had a 10K race coming up. Jordan, the company director and physio therapist, kept me calm as we went through a thorough medical history and assessment of the pain and my posture. She decided I needed some dry needling only to discover a huge bruise on my hip from a fall I had while camping. We concluded that fall probably knocked my body out alignment temporarily. Ben is easy to reach via email or Instagram if I have questions about my exercises or a little niggle. Most recently, I was starting to develop ‘maranoia’ when my neck hurt during a spin class. An osteo appointment with Victor made me feel much better because he didn’t find any serious issues and he did a few manipulations to release some joints in my neck and back.
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| Dry needling |
The proof is in the pudding really. Is all this hard work paying off? Since I began working with Function360 a year ago, I have:
- run a sub 25 minute 5K in May
- improved my 400m time from 2:00 to 1:40
- increased flexibility in my hips and hamstrings
- reduced my Achilles pain
- become a more confident runner
Are you ready to achieve these things too? I wish I knew this could happen for me years ago. I would have started much sooner (and stuck with it!). If you have committed to putting in the miles, I can tell you targeted strength training will make a world of difference to your running performance.
Function360 is kindly offering my readers 15% discount on their first visit with code #F360MM15. If you pay them a visit, please let me know how it goes in the comments below. Everyone on the team is fantastic. You will be in good hands no matter who you see.
Thanks to Function360 for the complimentary services. All opinions are honest and my own.
by thinkmarsh | Jul 13, 2018 | corrective exercise, running
Can you believe the heatwave we have been having in England? It has been a real treat to have so much sunshine, but I will say it is impacting my marathon training plan and the quality of sleep I am getting. I thought I would give you a training update and a few of my tips on how to cope with the heat.
Training update
I am on week eight of my marathon training plan in preparation for Marathon du Medoc and more importantly NYC marathon. The runs up until now have been endurance building. Saturday I was meant to do a 90 minute progressive run where every 30 minutes I increase my pace. In an ideal world, I would have left the house just before 8am, got 60 minutes of solid running in before parkrun and finished with a big effort and new course PB. However, I slept much later than my alarm because the hot weather is making it very hard to sleep. We have an oscillating fan but Friday night it was just blowing hot air around the room. I don’t sleep soundly on a good day so the combination of worse sleep and increased mileage is making me feel exhausted when I get up. I read a quote the other day that said the snooze button is the ultimate form of procrastination. It is so true. I am going to see if I can turn off the option to have snooze on my phone alarm as a way to get me out of bed once and for all.
But I digress. On Saturday, I did 20 minute slow pace (10 min/mile) before parkrun with my Opsrey running vest. I didn’t wear it during parkrun and took a different approach in terms of effort. I started off in the front and run just under threshold for the entire route. My average pace was 8:30/mile which is very speedy for me. I did have to take my top off towards the end of the 2nd lap because the sun was intense even though it was only 9:15am. I was the 4th female finisher and 2nd in my age group. This demonstrated to me that my hard work is paying off and I am indeed becoming speedier, as well as more confident in my abilities.
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| I need to work on my tummy tan |
Last week I also managed a 200 meter and 400 meter PB at track. I joined group 3 and hung on for dear life. This is another testament to running and strengthening work I have been doing. Here is a brief summary.
Sports massages
Taking advice from Charlie at the Runner Beans, I have been scheduling regular sports massages at Function 360*. In the past, I only had sports massages when my periformis had acted up. Hopefully, this preventative work will help keep my leg muscles in tip top form. Ben has also been working on my crunchy back to loosing up the musculature keeping me upright. He worked on it on Wednesday and taped it up as a reminder for me to stand up straight. Camping outside this weekend will hopefully not make my back any worse.
Strengthening
Ben is also giving me new bum strengthening routines every six to eight weeks. Now that I have a training plan to follow, there isn’t as much time to commit to this. After working on my back, he said I am to focus on core work only until I see him again. Up until now, I have gone to the gym Monday nights after spinning for leg curls and hip ad/abductors. At home, I use my fitness bands for clams, squats and hip extentions. These are tried and true and seem to be paying up with my newfound speed.
 |
| Hip extensions in my messy dining room |
Stretching
Stretching is something I do after every exercise session, be it track, spinning, or run commute. I start with downward dog, move into pigeon pose, then child’s pose. Then I foam roll my calves. Hamstring stretch next, then butterfly. I will also roll my feet over a spikey ball to loosen my fascia. All of these stretches should help reduce the risk of a repeat Achilles issue and/or periformis pain.
The thing I haven’t been doing, and 100% should be, are eccentric heel raises. These are so important to stretch and strengthen my Achilles. This weekend at Love Trails Festival, I will probably be kicking myself for not doing them these past eight weeks. I find the uneven terrain while trail running really set off the discomfort.
And now the bit you have been waiting for……
How to cope with the heat
1. Get up early or go to bed late. Yes, I know this isn’t ideal but if your work is flexible it is a good way to get the miles in without too much disruption. Don’t forget to embrace napping when following this tip or break up your runs into smaller distances for a morning and an evening run.
2. Cross train. I ended up doing abdominal work when I couldn’t finish my progressive run last weekend. You could also try swimming or using cardio equipment at the air-conditioned gym (elliptical, indoor bike, treadmill) to continue to build endurance. Pay As You Gym offers reasonable drop-in rates or monthly memberships if you just need to get by until the autumn weather kicks in.
3. Slow it down. Marathon training is really about time on your feet. Slow down your training runs and don’t worry too much about your pace. If you are sticking to your training plan the best you can, you shouldn’t get too far behind. Don’t forget that race day might be really hot too, in which case you will also have to let go of your dreams for a PB. Try to stay on the shady side of the road for a noticeable temperature difference.
4. Stay hydrated. When you are not out on a training run, don’t forget to keep drinking water. You can also start adding a wee bit more salt to your foods to keep your electrolytes in balance. Or continue to drink nuun or Lucazade to replace the lost salts. Remember your urine should be nearly clear when you are properly hydrated.
5. Dress for the weather. Choose technical fabrics that are breathable and moisture-wicking. Cotton is not always the best to wear in the heat. I found myself removing my top to reveal my sports bra on a few runs this month. It isn’t something I normally do but I was really struggling in the heat. Wearing a light baseball hat or visor will also keep some of the sun off of your face.
What I am doing differently from your marathon training? Leave a comment below and let me know.
*If you would like to work with the team at Function 360, I highly recommend them. Their staff’s skill set is diverse so you just need to go to one clinic to receive many services (corrective exercise, massage, dry needling, physiotherapy, etc). Use code #F360MM15 for a 15% discount and let me know how you get on.
 |
| Night of two PBs |
by Mollie Millington | Jul 13, 2018 | corrective exercise, running
Can you believe the heatwave we have been having in England? It has been a real treat to have so much sunshine, but I will say it is impacting my marathon training plan and the quality of sleep I am getting. I thought I would give you a training update and a few of my tips on how to cope with the heat.
Training update
I am on week eight of my marathon training plan in preparation for Marathon du Medoc and more importantly NYC marathon. The runs up until now have been endurance building. Saturday I was meant to do a 90 minute progressive run where every 30 minutes I increase my pace. In an ideal world, I would have left the house just before 8am, got 60 minutes of solid running in before parkrun and finished with a big effort and new course PB. However, I slept much later than my alarm because the hot weather is making it very hard to sleep. We have an oscillating fan but Friday night it was just blowing hot air around the room. I don’t sleep soundly on a good day so the combination of worse sleep and increased mileage is making me feel exhausted when I get up. I read a quote the other day that said the snooze button is the ultimate form of procrastination. It is so true. I am going to see if I can turn off the option to have snooze on my phone alarm as a way to get me out of bed once and for all.
But I digress. On Saturday, I did 20 minute slow pace (10 min/mile) before parkrun with my Opsrey running vest. I didn’t wear it during parkrun and took a different approach in terms of effort. I started off in the front and run just under threshold for the entire route. My average pace was 8:30/mile which is very speedy for me. I did have to take my top off towards the end of the 2nd lap because the sun was intense even though it was only 9:15am. I was the 4th female finisher and 2nd in my age group. This demonstrated to me that my hard work is paying off and I am indeed becoming speedier, as well as more confident in my abilities.
|
| I need to work on my tummy tan |
Last week I also managed a 200 meter and 400 meter PB at track. I joined group 3 and hung on for dear life. This is another testament to running and strengthening work I have been doing. Here is a brief summary.
Sports massages
Taking advice from Charlie at the Runner Beans, I have been scheduling regular sports massages at Function 360*. In the past, I only had sports massages when my periformis had acted up. Hopefully, this preventative work will help keep my leg muscles in tip top form. Ben has also been working on my crunchy back to loosing up the musculature keeping me upright. He worked on it on Wednesday and taped it up as a reminder for me to stand up straight. Camping outside this weekend will hopefully not make my back any worse.
Strengthening
Ben is also giving me new bum strengthening routines every six to eight weeks. Now that I have a training plan to follow, there isn’t as much time to commit to this. After working on my back, he said I am to focus on core work only until I see him again. Up until now, I have gone to the gym Monday nights after spinning for leg curls and hip ad/abductors. At home, I use my fitness bands for clams, squats and hip extentions. These are tried and true and seem to be paying up with my newfound speed.
|
| Hip extensions in my messy dining room |
Stretching
Stretching is something I do after every exercise session, be it track, spinning, or run commute. I start with downward dog, move into pigeon pose, then child’s pose. Then I foam roll my calves. Hamstring stretch next, then butterfly. I will also roll my feet over a spikey ball to loosen my fascia. All of these stretches should help reduce the risk of a repeat Achilles issue and/or periformis pain.
The thing I haven’t been doing, and 100% should be, are eccentric heel raises. These are so important to stretch and strengthen my Achilles. This weekend at Love Trails Festival, I will probably be kicking myself for not doing them these past eight weeks. I find the uneven terrain while trail running really set off the discomfort.
And now the bit you have been waiting for……
How to cope with the heat
1. Get up early or go to bed late. Yes, I know this isn’t ideal but if your work is flexible it is a good way to get the miles in without too much disruption. Don’t forget to embrace napping when following this tip or break up your runs into smaller distances for a morning and an evening run.
2. Cross train. I ended up doing abdominal work when I couldn’t finish my progressive run last weekend. You could also try swimming or using cardio equipment at the air-conditioned gym (elliptical, indoor bike, treadmill) to continue to build endurance. Pay As You Gym offers reasonable drop-in rates or monthly memberships if you just need to get by until the autumn weather kicks in.
3. Slow it down. Marathon training is really about time on your feet. Slow down your training runs and don’t worry too much about your pace. If you are sticking to your training plan the best you can, you shouldn’t get too far behind. Don’t forget that race day might be really hot too, in which case you will also have to let go of your dreams for a PB. Try to stay on the shady side of the road for a noticeable temperature difference.
4. Stay hydrated. When you are not out on a training run, don’t forget to keep drinking water. You can also start adding a wee bit more salt to your foods to keep your electrolytes in balance. Or continue to drink nuun or Lucazade to replace the lost salts. Remember your urine should be nearly clear when you are properly hydrated.
5. Dress for the weather. Choose technical fabrics that are breathable and moisture-wicking. Cotton is not always the best to wear in the heat. I found myself removing my top to reveal my sports bra on a few runs this month. It isn’t something I normally do but I was really struggling in the heat. Wearing a light baseball hat or visor will also keep some of the sun off of your face.
What I am doing differently from your marathon training? Leave a comment below and let me know.
|
| Night of two PBs |
by Mollie Millington | Mar 29, 2018 | corrective exercise, running, strength
Because I have a few months until I need to start marathon training (you can read about my next big races here), the awesome team at Function360 have set me out a new training plan. I am now working with one of their physiotherapist, Ben, who is helping my get my body symmetrical in terms of strength and posture. Due to my upcoming trip to Thailand and the centre’s availability, I will meet him again in four weeks. I really want to commit to performing this program two to three times a week because it is time that I 1) actually cross/strength train and 2) get more than a 1 minute PB in New York. My exercise bands and sliders are already packed in my suitcase. I just need to tell my husband that being on vacation means I can spend time doing what I enjoy. And that is exercising.
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| #sportbrasquad |
My program from Function360 has a warm up section, followed by strength, power and core work. Over the weekend, I went in and had a baseline assessment so Ben knew where I was starting from. We followed this by reviewing what the exercises were in my new program and how to do them properly. He was really enthusiastic and willing to roll around on the floor to show me how to position my body properly. His background is in postural rehabilitation but he is keen to learn more about training runners. I am more than happy to help!
 |
| Ben demonstrating my hip homework |
He observed that my right hip is slightly higher than my left, even though my legs are the same leg (apparently legs being the same length is a good thing). My core needs some work, as well as my adductor and abductors. Whenever a trainer says ‘engage your core,’ my belly just seems to want to stick farther out. It has always been a struggle for me. In every marathon I have run, my hips tend to go about mile 20, so I like the idea of strengthening the muscles that keep that in place. My pelvic floor should benefit too, which is awesome news (I bought an Elvie last year but have yet to use it. You can get £15 off by emailing me for the special code mollie@ptmollie.com. Video on how to use coming soon!). All of this focus on getting stronger will ultimately help me when I start running again in the summer. My form will improve, getting my hamstrings and glutes to lift up my heels. Better biomechanics will hopefully translate into improved speed.
Sticking to my training regime will take me closer to my BHAG (big hairy audacious goal) of Boston Marathon 2019. I am.starting to accept 2019 might still be out of my reach. My 20 year university reunion will be in 2021 so that timeframe also works. (Go BU!). The thought of marathon training for another three years is daunting but I can always focus more on strength and track Tuesdays for alternating mesocycles.
 |
| One of my exercises- elevated side plank. Kids- don’t try this at home. |
I am feeling positive about this plan and look forward to having time over the next two weeks to get into a routine. I plan on working on my 5k pace while I am away too to keep my family name in top finishers at the Lilac Run at home (well my sister-in-law and step-mom have my maiden name anyways). Any tips for keeping entertained on a dreadmill for 30 minutes while at aerobic threshold? If so, please let me know. I need all the help I can get.
If you are looking to improve your running technique or have any injuries you are trying to overcome, give the team at Function360 a call. They offer physiotherapy, corrective exercise, dry needling, massage, and more. You can get 15% off their services with my code #F360MM15.
by thinkmarsh | Mar 29, 2018 | corrective exercise, running, strength
Because I have a few months until I need to start marathon training (you can read about my next big races here), the awesome team at Function360 have set me out a new training plan. I am now working with one of their physiotherapist, Ben, who is helping my get my body symmetrical in terms of strength and posture. Due to my upcoming trip to Thailand and the centre’s availability, I will meet him again in four weeks. I really want to commit to performing this program two to three times a week because it is time that I 1) actually cross/strength train and 2) get more than a 1 minute PB in New York. My exercise bands and sliders are already packed in my suitcase. I just need to tell my husband that being on vacation means I can spend time doing what I enjoy. And that is exercising.
|
| #sportbrasquad |
My program from Function360 has a warm up section, followed by strength, power and core work. Over the weekend, I went in and had a baseline assessment so Ben knew where I was starting from. We followed this by reviewing what the exercises were in my new program and how to do them properly. He was really enthusiastic and willing to roll around on the floor to show me how to position my body properly. His background is in postural rehabilitation but he is keen to learn more about training runners. I am more than happy to help!
|
| Ben demonstrating my hip homework |
He observed that my right hip is slightly higher than my left, even though my legs are the same leg (apparently legs being the same length is a good thing). My core needs some work, as well as my adductor and abductors. Whenever a trainer says ‘engage your core,’ my belly just seems to want to stick farther out. It has always been a struggle for me. In every marathon I have run, my hips tend to go about mile 20, so I like the idea of strengthening the muscles that keep that in place. My pelvic floor should benefit too, which is awesome news (I bought an Elvie last year but have yet to use it. You can get £15 off by emailing me for the special code mollie@ptmollie.com. Video on how to use coming soon!). All of this focus on getting stronger will ultimately help me when I start running again in the summer. My form will improve, getting my hamstrings and glutes to lift up my heels. Better biomechanics will hopefully translate into improved speed.
Sticking to my training regime will take me closer to my BHAG (big hairy audacious goal) of Boston Marathon 2019. I am.starting to accept 2019 might still be out of my reach. My 20 year university reunion will be in 2021 so that timeframe also works. (Go BU!). The thought of marathon training for another three years is daunting but I can always focus more on strength and track Tuesdays for alternating mesocycles.
|
| One of my exercises- elevated side plank. Kids- don’t try this at home. |
I am feeling positive about this plan and look forward to having time over the next two weeks to get into a routine. I plan on working on my 5k pace while I am away too to keep my family name in top finishers at the Lilac Run at home (well my sister-in-law and step-mom have my maiden name anyways). Any tips for keeping entertained on a dreadmill for 30 minutes while at aerobic threshold? If so, please let me know. I need all the help I can get.
If you are looking to improve your running technique or have any injuries you are trying to overcome, give the team at Function360 a call. They offer physiotherapy, corrective exercise, dry needling, massage, and more. You can get 15% off their services with my code #F360MM15.
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