So you love running, and you run regularly, but on occasions you have picked up injuries, AND you want to make 2025 your best running year yet.
You want to run, you also know there is probably some other things that you need to do to give you, your best chance. There’s loads of information available, friends, family, internet, non-runners too! (They are probably telling you not to go running !!!) Everyone has advice or an opinion. But what do you do if you’re a runner, you just want to be able to run at your level, which might be beginner but might be seasoned marathon runner, but are not sure what else you should be doing to give yourself the best chance of running well and staying injury free.
In our clinic, we see many people, who with the greatest of effort and input, keep getting injured despite their best efforts, and we share that frustration, we really do, we want you running as much as you do. There is nothing worse as a Physio to be saying to a client, you have left this too long and your not going to be able to make that run that you have been focused on and trying your best to get ready for, when that patient has attempted to run through an injury, through the pain, but just can’t do it any more.
That is why here at Midlands Physiotherapy we have put the running specific program together, and we have called it, The Runner’s Blueprint: : Test, Improve, Excel & Thrive in 2025. Its based on a program that the UK military use to get their athletes back yo be able to run 20 miles with a 40Kg back pack, that should do it for you, shouldn’t it.
In this article we will discover the 11 things that you need to be doing, clinically proven, to give you the best chance of having the best running year ever
Why would we start this running program?
Because we want to offer an elite sport offering in a private practice set up, where the private patients can get access to professional guidance in the understanding that people get frustrated.
We also know that January is the time that most people want to give it a go again, get fit again moving into the new year. so when they return to running in the New Year, and we know in the next 6-8-12 weeks, we will see people in the clinic, who have just tried their best but get frustrated, because they get injured just as the training is going so well and we want to prevent this by preventing the injuries that we have seen picked up & prevent the stresses related to the thought of missing out on competing in the London Marathon or another marathon in 2025.
This is our pre-emptive program to help eliminate the risk. The research tells us that their are 8 movements that you must be able to perform & improve whilst you are training for your event, this article will tell you what they are, and how you need to incorporate them into your routine as you progress your training
These movements & exercises all contribute to the conditioning tests you have to complete in order to determine your fitness levels related to your ability to reduce the risk of injury whilst running & be able to keep running.
Introduction.
All these should be pain free and their is no right or wrong, your level is your level and gives you the starting point to commence your conditioning, the more you improve these, the more you improve your risk of injury during your training.
Follow these short videos to see what your baseline testing exercises should be.
Knee to Wall.
Single Leg Bridge
Single Leg Calf (gastrocnemius) Raise & Single Leg Soleus Raise
Step-up Endurance.
Side Plank Endurance
Balance and Co-Ordination
Y – Balance Test
Hop Test
Side-Step Down
Now we suspect that you can probably perform all these exercises, however the key is to be able to be able to perform a certain number in a certain time. If you cannot, and each exercise has different parameters, you have an increased risk of injury.
We want you to know:
- What your baseline scores are
- What they need to be, to make your best running year ever
- What you need to do to fill that gap
- How exactly are you going to achieve that
We have specific metrics of what your scores are on these movements, and if you’re not able to reach certain levels your risk of injury certainly increases. If you would like some advice with these exercises, just call the clinic. Because we know the scores that you need to achieve to reduce the risk of injury we know that sometimes you would like help with your conditioning that’s why we put our return to running program.
The Runner’s Blueprint: Test, Improve, Excel in 2025 together
What is in this Program
Return to Running Program contains:
- Introduction and overview, a presentation detailing the pitfalls that most runners come up against in their attempt to improve their running and the solutions to overcome this.
- A running fitness test, which doesn’t actually involve running, but performing the elements of running in a controlled way, to determine where your body is, in relation to the elements required to be as an effective runner as it can be to allow you to complete your training program successfully.
- Return to running treatment plan, individualised for you.
- Return to running metrics and conclusions. The idea is to facilitate a safe and effective integration and commencement of running activities following injury, or even if you haven’t had an injury and are getting started, we are going to engage specific numerical metrics, that are easy to follow, ensuring a systematic approach to recovery that addresses your current limitations, but mitigates the risk for future injuries by incorporating these numerical metrics into your plan.
- The return to running protocol aimed to provide a structured and measurable framework. And this guides not only towards a successful return to running, but a sustainable and injury resistant future running program.
You’re going to have a structured program of one to eight weeks, depending on your levels, to establish baseline strength and mobility while protecting affected areas, if we have identified specific areas that need improving now.
Stage 1
This will include:
- Cardiovascular conditioning
- Muscular activation exercises
- Stretching and range of motion.
Stage 2
Incorporate strength building, which can be done at home or the gym, whichever you prefer.
- Cardiovascular
- Strength retraining
- Proprioceptive balance.
Stage 3
Involving the components of:
- Cardiovascular conditioning
- Strength and power
- Monitoring adjustments.
We are offering this as a voucher so you can get this for your family and friends as the best Christmas gift, keep them running. This will not be available at this price in the New year, but until 24th December you can get it for just £99.00
What you will get is a baseline fitness assessment, in the clinic to see where your weaknesses are and most likely to show up as an injury.
A Full Physiotherapy Assessment
A full personalised, customised treatment rehab plan, so that you can start 2025 running and keep going. Access to your own Physio team, available whenever you need them to assist with your running rehab program.
Now these are limited, we only have 10 spaces available in the clinic at the pre-2025 offer of £99, a full 33% reduction of the launch price in January 2025 of £147 – so press this link to get your running blueprint spot for you or your family member or friend to make next year 2025 your best running year ever!
