Following the high attendance, we reviewed all of the video data we collected and found there were 2 main themes that shaped the evening.

Buying Blind

With the function of providing adequate support and cushioning to the foot as it hits the ground, the correct trainer is a vitally important piece of equipment for any runner.  However, the sheer number of trainer brands and models that are widely available in sports shops nowadays, make buying the correct trainer a minefield.

Neutral Shoes - Provide cushioning for the foot as it impacts on the ground.  This can be via gel, foam or wave systems. Not suitable for foot types that require support.

Structured / Stability - Provides cushioning, but has segments of the sole that are harder than other areas.  The segments act to push the foot into a more ‘neutral’ position. Not suitable for foot types that do not supporting, this can block foot motion and cause problems.

We found that a number of people were running in trainers that were not suited to the needs of their feet.  This included people using ‘neutral’ shoes, when their feet may have benefitted from some additional support, and others who were using ‘structured’ trainers when in fact their feet did not require support.  It is important to remember that too much support can just be as problematic as too little.

The main reasons for this situation was a combination of individuals being unaware of what their feet were doing and/or unaware of the function of their trainers.

A gait analysis can give enough information to assess the needs of the individual and make accurate recommendations for suitable running trainers.  This can help to decrease the risk of a number of running related injuries such as plantarfasciitis, ITB syndrome and Achilles tendinitis.

Running Specific Strength

In the majority of weightbearing activities your hips, and more specifically your Gluteal muscles, provide the majority of the power for movement and stability.  If these become weak or dysfunctional, smaller muscles have to cover for them.  In many cases the smaller muscles cannot cope with the extra workload and injuries occur.

We identified a number of people during our analysis that showed signs of gluteal dysfunction, a common occurrence in recreational athletes.

Adequate strength and endurance in the muscles responsible for stabilising the hips and pelvis can reduce the risk injury.  More specifically, if we can control the pelvis and hips, there will be a reduction in wasted energy and movement, combined with an improvement of your PB time.

Training these muscles does not need to involve heavy weights or an expensive gym membership, as long as you train them accurately.  At the Drummond Clinic, we are able to fully assess your strength needs and create a personalised, achievable program which you are able to complete at home.

If you have any questions about the subjects raised, or feel you may benefit from a gait analysis session please contact the Drummond Clinic Team on 01628 639 532.

With the move comes a big welcome to our newest team member Olivia McPhee who has joined us to look after our customer experience programme. She will be the voice of the centre and I am sure will keep us in check from time to time.

Coming in early July will be another addition, but this time a new service - we are please to announce our 3D Personal Training Service.  For more information please visit our Personal Training page to watch for updates over the coming weeks.

Gone are the days of the Personal Training model of Turn up, Workout, Go home and forget about the trainer until the next session. Our ‘3D’ personal training model will manage you as much or as little as you feel comfortable with.

By offering you the option of different levels of personal attention to fit in with your own requirements/agendas, we believe that our new studio will offer you immense satisfaction and results.

Our Gym will be equipped by Precor and EFI Sports Medicine.  We will be using the latest in exercise programming software. Our towels will be soft and our showers will have Molten Brown soap in them.  How can you turn down an offer with facilities like that.

Please keep on returning to our site to watch the development of this exciting new service.  If you would like to go on our email list for more information please feel free to click through here info@drummondclinic.co.uk expressing a desire to do so.

With Winter training well under way did you manage to reflect on the last competition season went? Did you get the results that you had planned for or were you left wanting in one or more disciplines?

Do you have any idea how fit you really are? How healthy you really are? Do you know what your fat burn zone is? How many calories you should eat? Do you really have a slow metabolism? How much progress have you really made in the last 3 months?

All these questions that should be considered when exercising.

Two ways to help you monitor if your training programme is working are:

1. Competition Results

2. Sports Testing

The first option is limited to competition season, which is a little late to tweak your training programme to maximise time-spent training. There may be the opportunity to do some winter cross training such as cross country races or off-road duathlon, of which may not give you a quantifiable measure.

This is where clinical based Sports testing is well placed to add as an accurate measure.

Understanding what your baseline fitness levels are across swim, bike, run disciplines are important to set in order to write an effective training programme.

Reasons for testing maybe two fold.

· Firstly, to understand fitness levels and be able to monitor the effects (hopefully positive) of training with regular testing,

· and secondly, to be able to monitor the potential for overtraining or injury.

Types of testing available:

How often should testing be carried out?

In order to make the testing effective, it is worth having a series of tests spread across the season. This allows for the programme to be amended accordingly ensuring maximum effect.

What is generally involved?

After taking a thorough exercise and injury history, a typical assessment would look something like this:

· Height, Weight

· Body circumferential measurements

· Body Fat test

· Hydration test

· BMI measurement

· VO2max / Submax

· Anaerobic Threshold (only measured with VO2max)

Wherever testing takes place there should be the flexibility to tailor the testing to whatever the requirements are.

If you are interested in undertaking a sports test, please feel free to contact the sports clinic on 0871 2219394 or for more information follow this link http://www.drummondclinic.co.uk/clinic/sports-medicine/

Everything comes in 3’s - here are 3 Tips to motivate you and allow you to exercise safely through the dark months

1. List what you like doing and if you can’t do that activity come up with an alternative
2. Much like you might do for the Summer, set some objectives for the Winter - a walk or running event that gives you a focus to work to.
3. Buddy up with someone so that you have company to train.  If you are feeling unmotivated then at least you have someone to give you the push.

There are three main environmental factors that become exercise inhibiters

1. the DARK
2. the COLD
3. the WET

all of which can be got around as long as you have an open mind to overcoming those winter barriers.

The Dark

Wear clothing with high reflective strips on.

Most running jackets and leggings have this on.

Running shoes generally light up well on contact with a set of headlights.

The message here is:

BE SEEN

Carry or wear a Head Torch - these lights come very small and lightweight.  As well as being extremely bright, once on the head you are not really aware of them.  Most lightshave several functions, they not only emit bright constant white light, but can flash and or give a red warning light.

For the Ladies, consider carrying a running alarm.  There are some good products on the market.  Generally they come with a wrist strap that when pulled away from a hand held unit (fits in the palm of your hand) it emits a piercing sound. A suitable deterrent, if ever needed.

Just because it Dark it doesn’t mean you can’t use the gym

If you don’t like exercising in the dark, use this time to get some good strength work in.  Speak to your local trainer to get some advice on how the Gym may assist you with your training.

The Cold

Layer your Clothing - Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. The goal is to keep the body warm and minimize sweating and avoid shivering.

Cover your Head - Your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body.

Cover the backs of your hands - Some long sleeve technical tops have thumb holes in the ends to keep the sleeve over the back of the hand.  Keep the back of your hand warm and you fingers will stay warm. Obviously if the temperatures are with an Arctic bite then it may be sensible to wear a thin running glove

The Wet

Trying to keep the feet dry during the wet winter months is a pretty hard task.  There are some water resistant/proof shoes out there, but not many.  Just remember that as soon as you get back in from your exercise session that you can get dry and warm (always remember to dry your shoes after a run by placing them UNDER a radiator and NOT on it)

Indulge yourself with a suitable lightweight, breathable and waterproof running jacket - this will make exercising much more enjoyable.

Hydration

Don’t forget the Hydration aspects of training, just because temperatures have dropped it does not mean that you should stop drinking.  Most of us wear too much clothing when we go exercising and this makes us sweat more.  All of these fluids need replacing. Also, Urine production increases in cold weather, causing further fluid loss.

Remember that thirst is not a good indicator of hydration. Whilst it may take you longer to feel thirsty exercising in the cold, by the time you feel like drinking, your body is likely to already be dehydrated.

SO…….. look forward and enjoy your training this winter and don’t wait until January 1st 2010 to make your fitness resolution.  If you need a hand with your training, would like a fitness assessment or are having a problem with an injury, please feel free to speak to one of our team 0871 2219394

If you suffer an injury during your training for the Virgin London Marathon, it’s important to get it checked out and treated by a sports injury specialist – ignoring aches and pains can lead to more serious problems further down the line.

The ‘London Marathon Injury Clinic’ only invites clinics who are qualified up to the highest level and has great experience in injury prevention, injury rehabilitation and performance assistance specific to endurance running.

To that end, we are all runners and have the experience to fully assess every runners needs, understand what is going on and give you a personalised solution to allow you to get back on the streets and continue your training.

If you would like to speak to one of our specialists, then please give us a call on 0871 2219394 or email info@drummondclinic.co.uk

To give yourself the best chance of reaching your goals and succeeding in your events, a suitable training program is of utmost importance.

The basis of any good training program is understanding where you are now, what timeframe you have to carry out your training and ultimately where you want to be at the end of the program.  Having these 3 pieces of information will assist in producing a realistic and progressive training regime to guide you towards your goals.

At the Drummond Clinic we are able to utilise specialist sports medicine equipment to carry out VO₂ max and lactate threshold examinations.

The information that we gain following these tests is not only valuable in determining a benchmark for your training, but also heart rate zones and intensities for use within your training regime.

Training zones and intensities will differ depending on your long-term goals, whether you are training for a specific event (10km, marathon, triathlon), to improve your general cardiovascular fitness, or for weight-loss.  Outlining these zones will ensure you train efficiently and maximise your results.

There is also the opportunity to repeat the tests at a later date, allowing us to monitor the physiological changes that will have occurred as a result of training.  We can then adapt your training zones accordingly, maintaining progression through your training and reducing the risk of a performance plateau.

If you would like any more information on how sports medicine testing could aid your training, please contact one of the team at the Drummond Clinic on 0871 221 9394.