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:
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.
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.
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.
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.
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.
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.
A little over one week since returning from Tanzania and things are feeling normal again. My stiff walk, similar to a post-marathon gait, has disappeared. My appetite and breathing are back to normal and my mood has improved. The laundry pile in my living room is getting smaller too. When I finish these big challenges, it always takes me a week or so to process what I have done and then figure out how to refocus my life. Refocus might not be the best word, as I always have work and family to keep me in line. Without a goal on the horizon, I sometimes feel lost and without purpose. What should I do with myself if I don’t have a race in the diary? We don’t have kids, so I am lucky that I can structure my free time as I wish (with a few dog walks scattered in). It is so easy though to waste time on social media, with naps, and in front of the TV. I work best with a weekly training plan structure in place.
I feel like Kilimanjaro took up as much mental effort and attention as a marathon. Five months of planning and training went into it and I achieved what I set out to do (hurray!). As soon as I got back to London, I knew I couldn’t go long without adding in some dates to my diary.
I have rested every day since since my return (aside from 45 min spin class that I taught on last Monday). Because my body was still adjusting, I focused on sleeping. No blogging, no studying, not much time social media. In the back of my mind, I have been trying to process how best to share my tale of climbing to the top of Africa. There are so many tips and suggestions to share, I think I will put everything into an e-book so anyone who wants to do the hike themselves can know what to expect (leave a comment below if you has any specific questions about the trek so I can be sure to answer them). It has been really nice not to have to worry about squeezing in a run before the snowfall and having to finish off a blog post before bed.
Although my body wasn’t stiff or sore more than three days after returning to London, I got a sports massage from my friends at Function360. I am a big baby when it comes to deep tissue, but the therapist listened to my concerns and I felt refreshed after my 60 minute appointment.
Over the weekend, I took my last days of rest and set a plan for the next few months. We are travelling to Thailand in April and to my hometown for wedding in late May. There isn’t much time to set up a new routine, but I am going to do my best.
First off, I am going to get back to my blog. While writing my Kilimanjaro blog posts, product reviews, and ebook, I am also going to be finishing up my Future Fit training diploma in nutrition. I am learning so much about food and really enjoying it. Unfortunately, Kili sidelined me a bit meaning I am a few weeks behind in my timetable. Once I am finished, I will be able to offer additional healthy eating advice and coach clients in person or online. I pride myself on my lifelong learning and want to get as much out of this course as I can.
To keep me motivated in training, I have signed up for the following:
The first event is the Marathon du Medoc, a French fancy dress (costumed) “race” near Bordeaux. I say “race” because there is lots of wine and food along the course. My friends from Advent Running had a spare place so I hope I can keep up with their running and drinking pace. Must add wine drinking to my training plan!
At the end of September, I am tentatively booked into Ragnar Relay with some of my Fitbit Fifty teammates and a 100 mile new sportive called Velo South. I am waiting to see if we can find 10 people for the Ragnar. If not, I will do the sportive (I hope I finish in one go, rather than needing three tried to meet the challenge as I did with Ride London). My husband prefers cycling, so it will be nice to have an excuse to ride with him over the summer.
Finally, my next World Marathon Major is New York Marathon in November. I decided to book in with 2.09 Events (upon recommendation from Charlie at The Runner Beans) as the price wasn’t unreasonable for flight and entry. A few friends live in the city so I have a couch or two to crash on.
Endurance seems to be the word in 2018. In May, I will enter a 5K race in my hometown with my sister-in-law and step-mom. They typically place in their age groups, so I am a little nervous about how I will perform. I don’t think I will be able to keep up but I will do my best.
What races do you have in your diary for 2018 so far?
Thanks to Function360 for the complementary treatment. You can get 15% off your appointment with the code #F360MM15.
A little over one week since returning from Tanzania and things are feeling normal again. My stiff walk, similar to a post-marathon gait, has disappeared. My appetite and breathing are back to normal and my mood has improved. The laundry pile in my living room is getting smaller too. When I finish these big challenges, it always takes me a week or so to process what I have done and then figure out how to refocus my life. Refocus might not be the best word, as I always have work and family to keep me in line. Without a goal on the horizon, I sometimes feel lost and without purpose. What should I do with myself if I don’t have a race in the diary? We don’t have kids, so I am lucky that I can structure my free time as I wish (with a few dog walks scattered in). It is so easy though to waste time on social media, with naps, and in front of the TV. I work best with a weekly training plan structure in place.
I feel like Kilimanjaro took up as much mental effort and attention as a marathon. Five months of planning and training went into it and I achieved what I set out to do (hurray!). As soon as I got back to London, I knew I couldn’t go long without adding in some dates to my diary.
I have rested every day since since my return (aside from 45 min spin class that I taught on last Monday). Because my body was still adjusting, I focused on sleeping. No blogging, no studying, not much time social media. In the back of my mind, I have been trying to process how best to share my tale of climbing to the top of Africa. There are so many tips and suggestions to share, I think I will put everything into an e-book so anyone who wants to do the hike themselves can know what to expect (leave a comment below if you has any specific questions about the trek so I can be sure to answer them). It has been really nice not to have to worry about squeezing in a run before the snowfall and having to finish off a blog post before bed.
Although my body wasn’t stiff or sore more than three days after returning to London, I got a sports massage from my friends at Function360. I am a big baby when it comes to deep tissue, but the therapist listened to my concerns and I felt refreshed after my 60 minute appointment.
Over the weekend, I took my last days of rest and set a plan for the next few months. We are travelling to Thailand in April and to my hometown for wedding in late May. There isn’t much time to set up a new routine, but I am going to do my best.
First off, I am going to get back to my blog. While writing my Kilimanjaro blog posts, product reviews, and ebook, I am also going to be finishing up my Future Fit training diploma in nutrition. I am learning so much about food and really enjoying it. Unfortunately, Kili sidelined me a bit meaning I am a few weeks behind in my timetable. Once I am finished, I will be able to offer additional healthy eating advice and coach clients in person or online. I pride myself on my lifelong learning and want to get as much out of this course as I can.
To keep me motivated in training, I have signed up for the following:
The first event is the Marathon du Medoc, a French fancy dress (costumed) “race” near Bordeaux. I say “race” because there is lots of wine and food along the course. My friends from Advent Running had a spare place so I hope I can keep up with their running and drinking pace. Must add wine drinking to my training plan!
At the end of September, I am tentatively booked into Ragnar Relay with some of my Fitbit Fifty teammates and a 100 mile new sportive called Velo South. I am waiting to see if we can find 10 people for the Ragnar. If not, I will do the sportive (I hope I finish in one go, rather than needing three tried to meet the challenge as I did with Ride London). My husband prefers cycling, so it will be nice to have an excuse to ride with him over the summer.
Finally, my next World Marathon Major is New York Marathon in November. I decided to book in with 2.09 Events (upon recommendation from Charlie at The Runner Beans) as the price wasn’t unreasonable for flight and entry. A few friends live in the city so I have a couch or two to crash on.
Endurance seems to be the word in 2018. In May, I will enter a 5K race in my hometown with my sister-in-law and step-mom. They typically place in their age groups, so I am a little nervous about how I will perform. I don’t think I will be able to keep up but I will do my best.
What races do you have in your diary for 2018 so far?
Thanks to Function360 for the complementary treatment. You can get 15% off your appointment with the code #F360MM15.
The 2018 marathon session has begun. Tokyo kicked us off in late February and runners are rejoicing that their winter efforts are paying off. Most runners will be following a 12-18 week training plan and built within there is a reduction in running load in the few weeks leading up to the race. This is known as tapering.
Tapering is probably the best part about training. You have permission to train less and rest more. Friends who don’t race might not understand how this ‘less is more’ strategy works in the lead up to the big day. Your body will understand it though because it will need to recover, repair, and rest. Depending on the event and your starting fitness level, you probably have been working hard towards your goals for the past few months. You will have had rest days built into your weekly routine but as race day approaches, it is time for your body to experience less intensive training. This will ensure you are in optimal form on race day.
Tapering is a tricky thing to figure out. You might find yourself asking: How long should I taper for? Will my fitness level be maintained while decreasing my training load? Does cross-training count against me when tapering? Can I still eat the same amount of food even though I am doing less? Why do I feel guilty for resting after so many days of hard training? Here are a few answers for you.
How long should I taper for and how much can I do? In a meta-analysis of 27 studies, Bosquet et al.(2007)1 found that a two week taper period with training volume decreased by 41-60% was the perfect combination for desirable competition outcome. There was no need to change intensity or frequency of sessions. The simplest way to apply this to your training is to decrease the length of your training sessions. However, this study looked at multiple disciplines (running, swimming, cycling, rowing) so it is unclear if this golden rule applies to all disciplines. You also need to take into account your own body and how it responds to training. For example, you might be more fatigued at the start of your tapering because of long hours at work recently, which means you will need a longer tapering period.
Be sure to monitor your eating habits to match up calories-in with calories-out during a taper. You will be at risk for a change in body fat levels if you consume more calories than you are burning. It is suggested that you eat a carbohydrate-rich diet as part of a successful taper to help maintain muscle glycogen levels which will help provide energy to your muscles during the race.2
Is there anything else I can do while tapering to improve my performance? Here are a few extra tips to help your body make the most of your taper.3
Reduce the change of DOMS by scheduling in a sports massage and/or wearing compression garments.
Assist your autonomic nervous system by getting lots of sleep in a dark calm space.
Keep hydrating even though you are not training as much.
Consider travel and time zones when calculating your taper period. Also take into account changes in temperature and altitude from where you are used to training to where the race is.
Have you ever tapered before a race? Do you think it helped or hindered your performance?
1. Bosquet, Montpetit, Arvisais, and Mujika. Effects of Tapering on Performance: A Meta-Analysis. MEDICINE & SCIENCE IN SPORTS & EXERCISE. 2007. 2. Walker, Heigenhauser, Hultman, and Spriet. Dietary carbohydrate, muscle glycogen content, and endurance performance in well-trained women. J. Appl. Physiol. 2000. 3. Mujika. Tapering for triathlon competition. JOURNAL OF HUMAN SPORT & EXERCISE. 2011.
Portions of this post originally appeared on the non-defunct H2 Life Blog.
The 2018 marathon session has begun. Tokyo kicked us off in late February and runners are rejoicing that their winter efforts are paying off. Most runners will be following a 12-18 week training plan and built within there is a reduction in running load in the few weeks leading up to the race. This is known as tapering.
Tapering is probably the best part about training. You have permission to train less and rest more. Friends who don’t race might not understand how this ‘less is more’ strategy works in the lead up to the big day. Your body will understand it though because it will need to recover, repair, and rest. Depending on the event and your starting fitness level, you probably have been working hard towards your goals for the past few months. You will have had rest days built into your weekly routine but as race day approaches, it is time for your body to experience less intensive training. This will ensure you are in optimal form on race day.
Tapering is a tricky thing to figure out. You might find yourself asking: How long should I taper for? Will my fitness level be maintained while decreasing my training load? Does cross-training count against me when tapering? Can I still eat the same amount of food even though I am doing less? Why do I feel guilty for resting after so many days of hard training? Here are a few answers for you.
How long should I taper for and how much can I do? In a meta-analysis of 27 studies, Bosquet et al.(2007)1 found that a two week taper period with training volume decreased by 41-60% was the perfect combination for desirable competition outcome. There was no need to change intensity or frequency of sessions. The simplest way to apply this to your training is to decrease the length of your training sessions. However, this study looked at multiple disciplines (running, swimming, cycling, rowing) so it is unclear if this golden rule applies to all disciplines. You also need to take into account your own body and how it responds to training. For example, you might be more fatigued at the start of your tapering because of long hours at work recently, which means you will need a longer tapering period.
Be sure to monitor your eating habits to match up calories-in with calories-out during a taper. You will be at risk for a change in body fat levels if you consume more calories than you are burning. It is suggested that you eat a carbohydrate-rich diet as part of a successful taper to help maintain muscle glycogen levels which will help provide energy to your muscles during the race.2
Is there anything else I can do while tapering to improve my performance? Here are a few extra tips to help your body make the most of your taper.3
Reduce the change of DOMS by scheduling in a sports massage and/or wearing compression garments.
Assist your autonomic nervous system by getting lots of sleep in a dark calm space.
Keep hydrating even though you are not training as much.
Consider travel and time zones when calculating your taper period. Also take into account changes in temperature and altitude from where you are used to training to where the race is.
Have you ever tapered before a race? Do you think it helped or hindered your performance?
1. Bosquet, Montpetit, Arvisais, and Mujika. Effects of Tapering on Performance: A Meta-Analysis. MEDICINE & SCIENCE IN SPORTS & EXERCISE. 2007. 2. Walker, Heigenhauser, Hultman, and Spriet. Dietary carbohydrate, muscle glycogen content, and endurance performance in well-trained women. J. Appl. Physiol. 2000. 3. Mujika. Tapering for triathlon competition. JOURNAL OF HUMAN SPORT & EXERCISE. 2011.
Portions of this post originally appeared on the non-defunct H2 Life Blog.
Sometimes athletes forget that rest and recovery can be an important part of their training. I have always been a fan of relaxing massages but since my pain tolerance is low, sports massages are a bit intense for me. I tend to stiffen up as the therapist works deep into my muscle. It seems to be a necessary evil as overused muscles can turn into a ball of energy that needs release.
Function 360 Physiotherapy offers many services, so I thought I would give myofascial release a try as an alternative to sports massage. On their website, it is described as “gentle sustained pressure to the myofascial connective tissue restrictions to eliminate pain and restore motion.” I wasn’t exactly sure what to expect. My friend, Marty, has treated me with Bowen Technique in the past but this treatment was not a sustained application of pressure.
Turns out foam rolling is a form of self myofascial release. There are other tools that can be used too to mobilize your soft tissue. Personally, I don’t have the guts to foam roll once it becomes too painful. Think about why you foam roll though. You do it to improve your range of motion, reduce muscle soreness, and increase your mobility. Why not have a professional help you progress at a faster rate?
For my appointment, I met with Sonia at the clinic. We started off with a postural and range of motion assessment. She looked at my alignment while standing still and while performing squats. This gave Sonia an idea of how my body may or may not need adjustment. She noticed that my right shoulder was higher then the left, which I thought might be due to wearing my purse strap across my chest and on my right shoulder.
At the time, I was lucky enough not to have any major pains or injuries when I met Sonia. She did a general toe to head treatment. She started with my legs and feet and then worked her way up to my back, shoulders, and arms. From my experience, the treatment is a slow pressure gently moving across the skin with an occasional stretch. It wasn’t so intense that I felt more, er, tense. It was really relaxing. I even had an eye pillow to keep the light out of my eyes while I laid on my back.
After my treatment, I felt very relaxed and a bit taller and more flexible. Sonia suggested a start a maintenance plan and book in once a month. So far, I have had two treatments and hope to book in a third soon.
Myofascial release is becoming more popular in scientific literature, as researchers are examining when and how it is most effective (which types of athletes, self myofascial release or as treatment from a qualified therapist, which body parts benefit most, how to quantify an improvement). Each body is different in terms of nutritional needs, rest requirements, and training methods. I like to try as many therapies as I can because I might find the one that helps me achieve a new PB. Hopefully in the next few years, we will know the best way to utilize myofascial release to maximize our athletic performance.
If you want to try out myofascial release yourself, get 15% off your treatment with my code #F360MM15 (you can actually use it for any treatment the Function 360 team offers). I am also leading a social run with Function 360 for Valentine’s Day on Monday 12 February. Join us at 6:30pm for some informative talks about different therapies, ON Running shoes, and running. We will have prosecco too and discounts on Function 360 vouchers. Space is limited so please email info@function360.co.uk to reserve your place.
Thanks for Function360 for supporting me as one of their sponsored athletes. I will routinely be sharing my experiences with the Function360 team as I continue to prepare my body for the next challenge.
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