Road to Running a 10k PB
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Meet Nicola...
Nicola had a history of hamstring injuries but is now injury free and looking to stay this way! She wanted to get back to running 10k events again and for her next event has her sights set on running a PB...
Read on to see how Nicola's Sports Therapist Ed, helped her achieve this goal.
I have been a client at TOTHS for several years at this point. The Receptionist Zia initially pointed me towards Ed (Sports Therapist) because he is very knowledgable about lower limb injuries and has treated me for various (self inflicted!) conditions I have had.
In June 2023 I came to Ed asking for help with planning my training for a forthcoming 10k event (Vitality 10k, which takes place in September). Ed assessed my current performance, asking me to complete some standard gym exercises as well as reporting on times for various distances for running so we could accurately measure progress.
Ed took these data points and created the “prehab” plan to accompany the running plan which I provided (focusing largely on the 80/20 method). Ed made A and B variants for each of the areas of relative weakness including ankle strength and flexibility, core and glute strength and activation. He also made accessory workouts (A, B, C and D) which accompanied the cooldown of the various runs. Ed also taught various form cues to complete at the end of warm ups to improve my posture and power. We retested each point every 4 weeks, checking in in clinic and via email.
Ed asked me to complete the plan to best of my ability, making allowances for work etc, trying to move runs where needed to fit in with shift patterns. I ran an improved time, by approximately 12 minutes on the previous year’s time, injury and pain free.
I have continued to work with Ed since this plan and he has continued to support my training and development as an athlete. I know he has my best interests at heart - he is not afraid to say “not yet”, guiding my decisions to ensure that i am able to really enjoy and progress my sports. I am extremely grateful to Ed for all his knowledge, empathy and experience.
Ed had this to say about Nicola's programme and 10k PB...
"Nicola had worked really hard to get back to running after sustaining an injury. When it came to her 10k Vitality Race, remaining injury free was at the forefront of her focus for her 3 month programme she was looking to build - as well as hitting a PB!
Nicola already had a running programme in place that she was looking to use but wanted to supplement this with injury prevention, or "prehab", exercises whilst also looking to improve and make her running technique more effiecient to help her run the best time possible. She came to me looking for a programme that would be tailored towards just that but also wanted to make sure that the programme was varied and adaptable to fit in around her work schedule and own personal preferences.
The result was a 3 month tailored programme looking at a variety of different areas we had established to be important in achieving this goal with the end result being the PB Nicola had been aiming for!"
"Preparing for your upcoming event? Do you have a specific objective or an area of interest you want to concentrate on? Get in touch with the Clinic or schedule an appointment online for a consultation with me. Let's talk about your objectives and begin creating your personalized program today!"
Ed (Sports Therapist at Therapists off the High Street)
Sports Therapy and Wellness Clinic
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