Topics Covered (Time of question in brackets):
- I’ve been getting occasional tightness in the muscles on the outside of my right shin, I think the peroneus muscles (probably around half-way between my ankle and knee). It tends to come on after a few miles and feels more like a tightness rather than being particularly painful. If I walk for a bit it does loosen off and I can restart running. Are there any particular ankle stretches or strengthening that I could do? (00:00)
- What exercises can I do to strengthen my perineal tendon and tib ant? (4:50)
- What's the most commonly overlooked biomechanical issue in novice long-distance runners that leads to recurring injuries, and how would you recommend addressing it before it becomes a problem? (8:10)
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I try to donate blood at least a couple of times a year. Running any distance in the days after is a struggle, and I think it takes at least 2 or 3 weeks before getting back to normal (at least for short runs), which is quite disruptive if in the middle of a training plan. Any advice on how long it takes to replenish a pint of blood, and how long would you give it between donating and a race? Are there any positives or negatives in training the days after donating? (10:15)
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I managed to fracture my neck of femur during the London Landmarks half last weekend. I had surgery the next day, a dynamic hip screw and I'm now on the long road to recovery. What can I do exercise wise to help recover? (14:15)
- How can I improve my shoulder mobility? I find it hard to put my hands above my head straight. I have restriction in my pecs and rib cage. What can I do to open up my body and to put my hands up in the air more freely. (17:50)
- I know what exercises I need to do to strengthen a weak hip but that takes time. Constantly working on it and sometimes the hip flare up during increased training load. But in the meantime how do I release the muscles tension at home in the best way? Foam rolling, stretching, mobility, ice, heat etc (21:50)
- How do you best work on getting your foot moving in line with your leg when you move the foot off the ground? Foot pointing straight down and not tilting sideways. To get a more linear stride? (24:40)
- I did a marathon on Sunday. It was really windy and there was a bad camber on the road (country roads). At around 11 miles the top of my hamstring /glute area started hurting. I’ve done plenty of long runs so lack of training not the issue. When I was running into headwind I slowed down then when out of the wind I tried to pick up the pace but it got worse running faster. Could the camber have caused the problem? What can I do to strengthen this area /make myself more bulletproof as I keep getting issues around this hip/hip flexor? 27:40)
