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Who am I? Ex- SINI athlete Ex-Great Britain & NI Track athlete

Learn about common running injuries, modifiable risk factors, and the importance of strength training and conditioning in a comprehensive workshop led by a seasoned athletic coach and educator. Understand the significance of physical preparation in improving performance and reducing the risk of injuries in runners of all levels. Discover practical training recommendations, session designs, and motivational strategies to elevate your running experience. Join us in mastering the art of training smarter and harder to achieve your fitness goals!

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Who am I? Ex- SINI athlete Ex-Great Britain & NI Track athlete

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  1. Marathon Running“The Strength to last the distance”The role of physical preparation in injury prevention

  2. Who am I? Ex- SINI athlete Ex-Great Britain & NI Track athlete UKSCA Accredited Strength & Conditioning Coach British Athletics Coach British Weightlifting Coach Ulster Rugby S and C Coach (Intern role) P.E Teacher (Secondary) Education Manager Elite Performance Institute, N. Ireland British Athletics Coach Education Tutor (Lead in N. Ireland) Who am I not? Physiotherapist

  3. Why are you here…What do you want to get from todays workshop?“CONFIRMATION BIAS”

  4. Most Common Running Injuries Patellofemoral and ITB Syndrome Back Pain Pubic/ femoral stress Medial Tibial stress syndrome Calf pain Achilles tendonopathy Fore and midfoot stress injuries Plantarfascial pain Lopes et al, 2012

  5. What do we know about injuries? High prevalence in runners Common injury sites - Stress fractures- Achilles tendinopathy- Patellofemoral pain- Iliotibial band syndrome Modifiable (S&C) risk factors - Low bone mineral density - Strength and integrity of tissue - Neuromuscular control- Imbalance and asymmetry

  6. My Observations • Too much running • No structured warm-ups/ prehab • Poor movement patterns • Poor strength qualities – no commitment to gym • Poorly executed running drills • Gym/ class hopping • Copying friends training/ training of performance runners • Running through pain • No patience

  7. Motivation for including Strength & Conditioning in your program

  8. GET STRONG! • Beginners • High force low velocity • More advanced • Force Velocity Curve - 50% less injuries Recommendations • 2 sessions per week for 12 wks. • 3-5 sets, 4-10 RM • 1 session in racing session • Decreased performance if stopped • Benefits athletes of all levels • Improvement in performance 6 weeks

  9. Session Design Beginners: 2-4 sets, 8 reps, 2 mins recovery Advanced: 3-5 sets, 3-8 reps, 2-4 mins recovery Considerations: Timing, response to the session, muscle pain, exercise selection, exercise order, know your why.

  10. TRAIN SMARTER: TRAIN HARDERWhat is your WHY? • Why are you training? • What is your focus? • Do you have a planning? • How do you know if your improving? • How are you monitoring load? • What exercises are in your gym program? Sets, reps, recoveries? Why? • What stretches are in your warm up/ cool down? Why? • Why are you doing running drills? • Prehab? Why? • More?

  11. Thank you

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