Category Archives: training

Load and Capacity in sports and life

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This was going to be a post specifically about runners, but to be honest it is very much about the majority of people that I see as a physio- it just happens to be a lot more obvious in the runners. Most people understand that their body has a finite capacity. It has an ability (to a point) to absorb force and carry on with life with barely any alteration to their daily goings- on. This capacity is different for every single person and is quite often thought about in a physical context. As an example: I, for one, will … Continue reading →

Myth 2 – you shouldn’t squat

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The number of times I have heard people say that they have been told they “shouldn’t squat”- or do anything with any kind of weight – is fairly high. I don’t know who gives this advice out, but I’d like to meet them and have a bit of a friendly word. My main problem with this is that the squat is a normal, regular human movement. In fact, every time you sit down, you do the down portion of a squat, and every time you stand up, you do the up portion of the squat. Why do I get a bee … Continue reading →

Myth 1 – I shouldn’t lift weights

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I saw a patient with back pain the other day. Formerly a strong guy, rugby player, used to go to the gym etc. He still does gardening, but because of a previous injury many years ago, he had been warned off any type of heavy lifting, running or significant activity. He came to see me after carrying a 2 year old grandchild around a museum for half a day. So here’s a thing. A formerly strong and fit person who got back pain from carrying a kid around a museum- and in his day to day life, he doesn’t really … Continue reading →

VO2 Max and HR zone testing

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Last week I (Tim) went to get a VO2 max test on a treadmill. It involved running for a certain amount of time – well, technically til I fell off – at ever increasing speeds and inclines. I lasted all of 6 minutes before it all fell apart, which, apparently is about right. Anything over 7 minutes and you probably haven’t started fast enough, and anything under 5 minutes, you’ve probably overestimated your fitness. I quite like the scientific rigmarole of having a face mask and a Heart rate monitor, and lots of stats being pumped out of a computer…. … Continue reading →

DNS or DNF?

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Did Not Start or Did Not Finish? This is a question that I think about a fair amount in terms of runners and cyclists that have been injured. When you have a race coming up, get injured training for it, or just generally in the run up to the big event, what do you do? Try and fudge through – start and see what happens, gambling on finishing and potentially making things a lot worse, with more time off and rehab afterward, of taking a DNS on the chin and getting on with rehab and training? I’ve been there myself, … Continue reading →

What is a Turkish Get Up?

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The Turkish Get Up (TGU) is an exercise which involves your whole body in a series of fluid movements, taking you from laying down to standing, and back down. It is an incredibly versatile exercise and worthy of a place in any training programme – either for warming up or as an exercise in it’s own right. The TGU is easily adaptable to suit different levels of fitness, flexibility and strength. Over time it can improve each of these aspects and in performing TGUs you will also be promoting both upper and lower body stability. Because your arm is held … Continue reading →