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.
|
| #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.
by Mollie Millington | Mar 5, 2018 | recovery, running
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.
by thinkmarsh | Mar 5, 2018 | recovery, running
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.
by Mollie Millington | Jan 30, 2018 | healing, product review, recovery, running
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.
by thinkmarsh | Jan 30, 2018 | healing, product review, recovery, running
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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