SJC Physiotherapy

This one's a cracker for runners looking to build some strength and athleticism.

Want to run stronger, faster, and with less injuries?

👉 Comment STRONGRUNNER and I'll send you more information about RUNSTRONG, my 12 week strength, mobility and plyometric performance programme built specifically for runners. 20% off for all new app sign ups.

Follow .physio and .physio.clinic for more useful running tips and physio-led content.

The truth? I don't warm up before about 70% of my runs.

Most of my running is easy pace, so just going out and gradually building into a run is enough. Or I've been active enough during the day that spending 10 to 15 minutes "preparing my body" feels unnecessary.

So when DO I warm up?

One of the time is during early morning runs.

Some days I wake up and my body and nervous system just haven't switched on yet. Even after a strong coffee and some food.

That's when I'll go through some simple movement drills and low grade plyo variations before heading out.

Why it can help.

for me a feel it gets my cardiovascular and nervous system going ( increases my heart / breathing rate and makes me feel a little more alert) whilst also helping to get blood flow to the joints and muscle

In turn making those first 2 to 3km actually feel good instead of like a graft.

Warm ups aren't a must. They're a tool. Use them as you feel necessary .

Save this for your next early morning run.

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Want some help beyond the free content?

Here's how I can help (All linked in my bio)

👉 1-2-1 Online Physio and Rehab

👉 RUNSTRONG, my 12 week runners strength and plyometric programme (20% off all new app sign ups)

👉 Foot and Ankle Resiliency Programme

Follow .physio and .physio.clinic for more useful running tips and physio-led content.

Some advice and drills for runner related knee pain.

So strengthening around the knee and hip absolutely matters, but how you load it matters more.

Early on, deep knee bend positions drive extra stress through the kneecap. So while it's sore, smashing deep squats and lunges will most likely work against you.

Minimise those ranges to begin with, load 'safer' positions with less knee bend, then gradually reintroduce them as things settle. It's nothing fancy, and it's what's known as load management.

Hip and pelvis strength / control can play a role too. But only if it's actually, objectively a weak link. That's what testing is for. Adding random glute work because Instagram told you to isn't rehab, it's guessing.

Some of the key ways to rehab this and stay pain free long term:

→ Managing training load and volume properly
→ Sorting your recovery habits
→ Finding and fixing YOUR specific weak links (not generic ones)
→ Offloading the sore area early with smart short term options (shoe choices, activity tweaks etc)

Unfortunately rehab isn't one size fits all. And it definitely isn't always about adding more.

Figure out why your knee is struggling, and you'll finally break the cycle.

And if you're fed up of guessing and need my help:

👉 Comment 'INJURYHELP' and I'll send you everything you need to know about working with me 1:1 online, plus how to book your call.

Follow .physio and .physio.clinic for more useful running tips and physio-led content.

Rehab exercises to explore if you're struggling with pain along the inside of your arch.

This reel runs through some basic movements covering foot strength, control, big toe extension and a few other key points.

Need 1-2-1 support with your foot & ankle pain that's lingering or limiting your running / hobbies?

👉 COMMENT 'INJURYHELP' and I'll send you details on working with me 1:1 online.

Looking for a foot & ankle programme you can work through in your own time from home?

👉 COMMENT 'ANGRYFOOT' and I'll send you details on my Foot & Ankle Self Guided rehab programme. (currently running 20% off)

Follow .physio and my clinic .physio.clinic for more injury tips and recovery ideas that keep you running strong.

We know a progressive run programme improves running performance. We also know that a progressive strength training programme improves running performance. And we know that if you programme them both together well, you get the greatest increase in performance.

So, if you don't strength train as a runner, you're leaving performance on the table.

And I know theres always some jobsworth in the comments saying "I ran a 2:45 marathon without ever strength training." No one cares mate, you're obviously a talented runner. But you'd have been even faster/stronger if you had.

And most likely there will a point down the line, later in life where you'll wish you had, as experience lifting weights is important as we age for a wide range of reasons that are far more important than ' running performance '.

Anyways, what I found immensely valuable for not only myself but for all my clients is training the following areas twice a week. Your calves, your hip hinge, a compound lift or SL Strength, and a plyometric esk exercise or 2.

It doesn't have to be overly complicated. But having some intent to train these areas consistently will help improve your bone, tendon, muscle and joint health which of course transfers to improved runner performance.

And if you'd like a structured, progressive programme to get you training strength and plyometrics consistently?

👉 COMMENT "STRONGRUNNER" for 20% off my 12 week runners strength, plyometric and mobility programme.

Follow .physio and .physio.clinic for more useful running tips and physio-led content.

IF clamshells and monster walks have been the the main event of your glute rehab / strength routine AND you aren't progressing your hip hinge, thrust or working into deeper loaded positions, then you're leaving so much on the table.

Do bands strengthen your glutes? YES. Are they useful? ABSOLUTELY. But are there exercises that produce greater gluteal loading and therefore more positive strength adaptation? Also YES. Here's the study that backs that up. PMID: 36918403

Bands are great for early stage rehab, where tolerance to certain loads and positions is reduced. Or as a home and holiday option where equipment is limited or unavailable.

They can still be progressively loaded, just like weights, just not quite as easily or to the same level as loaded, standing variations.

You also have to question how well it carries over to the activities and sports you're chasing. If you want to return to running, then loading more forceful hip extension patterns is logically going to pay off.

Reps 4-8 reps, x 2-5 sets

And if you are looking for more ways to build stronger glutes and legs for your running?

👉 COMMENT 'GLUTES' and I'll send you more info on my 12 week runners strength & Plyometric programme. Plus a code for 20% off the app.

And if you are struggling with glute pain and need my help online to rehab the issue and get back to running pain free

👉 COMMENT 'INJURYHELP' and ill send you more information about working with me 1-2-1 online.

Follow .physio and my clinic .physio.clinic for more useful running tips and physio-led content.

A message to all my 'older runners'. Whatever age you deem that to be hahah.

Are you getting older as a runner and noticing those first few Ks feel stiff and achy? Or perhaps you feel you've lost that spring in your step.

As a physio who works with runners every day, I see how often jumping, hopping, plyometric training, whatever you want to call it, gets skipped.

Usually it's out of fear or a lack of knowledge.

Some worry they'll hurt themselves if they try.

Others think they're just "too old" for that kind of training. Like the ship has sailed.

But I'm here to tell you, it hasn't.

Here's the thing. When done right, this style of training is the exact thing that's going to counter all those reasons you feel fragile. It's going to help you rebuild the resiliency you feel you've lost.

It improves your muscle, tendon and bone health, as well as your running performance. These drills build strength, coordination and power, all things that naturally decline with age if you don't train them. (Sorry team… we are not 21 anymore 🤣)

The key is finding the right entry point for you. And if even the beginner drills feel rough, that's usually a sign you need to build strength and capacity before you keep piling on running volume. Otherwise it will catch up with you eventually.

Here are a few of my favourite drills to get you started.

Want more clarity on how to build strength and performance as a runner?

COMMENT 'STRONGRUNNER' and I'll send you details of my 12 week runners strength & plyometric programme (currently 20% off for all new sign ups to the app).

Follow .physio and my clinic .physio.clinic for more useful running tips and physio-led content.