By George we can do it! Holmesdale Building Society


Screen Shot 2017-09-14 at 4.16.55 PM

New Young Savers account launched to raise money for cancer charity!

On Saturday 17th September, The Holmesdale Building Society is launching a brand new Superhero Young Saver account to help raise money for George and the Giant Pledge.

George, aged 4, is a local superhero who has a rare form of cancer. His remarkable parents have turned their nightmare into a campaign to help raise money for the Royal Marsden and beat children’s cancer. They have set an ambitious goal of £1m and are well on their way to meeting it.  Together we will be supporting all the superheroes running in the Run Reigate half marathon and 10k in Priory Park, while raising awareness for George’s campaign and launching our new account. Look out for The Holmesdale Building Society tent, where all young savers will be able to come and register to open an account, meet our own superheroes and take away a superhero goody bag. For every Superhero Young Savers account opened, the Holmesdale will donate £20 to George and the Giant Pledge.  So get down to Priory Park, Reigate, on 17th September, and whether you’re
planning to run, fly or teleport your way around the course, don’t forget to dropin at the Holmesdale tent and sign up to support George and all the other little superheroes like him, who desperately need your help.  If you can’t make it to the launch, don’t worry. Our Reigate branch has been given the superhero treatment too and you can come by any time, have your photo taken in a superhero costume and take away your own George and the Giant Pledge superhero cape.

About the Superhero Young Saver account
Our Superhero Young Saver account is designed specifically for you, our younger members (aged 0 to 22), to give you a superpowered financial start in life. On reaching your 23rd birthday, we will transfer your balance into a Home Saver account to help you towards your first home. PLUS if you’ve held your Young Saver account for at least three years, you might be eligible for preferential terms on your first Holmesdale mortgage too (subject to terms and conditions).

The Holmesdale Building Society
The Holmesdale in Reigate

What’s in a name? Here at the Holmesdale we have happily been saying yes to people for over 160 years. The Holmesdale Building Society is one of the oldest businesses in the area but our name remains a mystery to most.

Nestled in Reigate’s bustling town centre, we take our name from the Vale of Holmesdale, a narrow valley that runs from Guildford to Folkestone. Founded by local land agent Thomas Buckland in 1855, we are one of the UK’s longest
established building societies.  We are a local society for local people and it’s our pleasure to welcome customers looking to buy their own home or make their savings grow so they can realise their dreams. We also take great pride in our role within the local Reigate community and support a number of local clubs and charities through sponsorship and other funding models.

The Holmesdale, Reigate’s building society. We like to say yes.

5 Common Running Injuries and How to Treat Them


stretching-814227_640

As you clock up the miles in preparation for any running race, it’s inevitable that the constant pounding of the pavement will take it’s toll on your body.  We all know the importance of warming up before you head out and having a good stretch when you finish, however these good practices aren’t always enough to prevent injuries from rearing their ugly heads.  Some aches and pains are just part and parcel of being a runner, whilst others can be more serious and it’s therefore important to know when to take a break and seek help.

Here’s our list of the 5 most common running injuries and some suggestions on how to treat them, however we would like to highlight that we’re not medical professionals and it’s always worth going to see a specialist, such as Parkview Clinic in Reigate, if you have any persistent pain or discomfort.

Runner’s Knee

Research shows that 40% of reported running injuries are related to the knee which makes sense when you think it’s one of the joints which takes the most strain.

Symptoms – constant pain below the kneecap.

Problem – the cartilage under the kneecap has become irritated and the tissue around the knee is unable to repair itself post run.  

Cause – this can occur due to a variety of reasons including overpronation, weak quads, glutes and hips or even ‘biomechanical’ flaws that have formed over a number of years including pelvic alignment.

Treatment – don’t run through the pain as it will only result in a long term injury.  Take a week off and regularly ice the knee which might help you get back on track.  Stretch and strengthen exercises, especially your quadriceps muscles.  If it’s sore all the time, even when you’re not running then you definitely need to take a break and see a physio.  They will also be able to pinpoint the cause of pain (biomechanical, muscle weakness, pronation etc.) and help treat the root of the problem.

Return to training – once your injury is on the mend, heat rather than ice can help repair to repair the damage.  Ease gently back into your running slowly and work on strengthening up those weaker muscles.  Mix up your workouts with some cross training on a bike or in the pool.

Achilles Tendonitis

Symptoms – painful calves when running or walking, swelling and pain close to the heel which when acute, can be severe and crippling.

Problem – Anything with ‘itis’ means inflammation, with Achilles Tendonitis being an inflammation of the achilles tendon which joins the two calf muscles to the heel bone.

Cause – the root of this can come from increasing your distances/speed too quickly or having tight calf muscles.  Flip flops, high heels (obviously not when running) and unsupportive shoes can aggravate the issue too.  

Treatment –  any severe pain above the heel or swelling, you should stop immediately.  If it’s a small strain then a few days of rest, regular icing and stretching might relieve the symptoms, anything more serious, go and see a physio.  Inserts into your shoes may help provide more support and some runners find that compression socks help.

Return to training – add to your training calf raises, single leg squats and box jumps to help strengthen your lower legs.  Take it easy when you start running again with shorter distances, slower speeds and lots of stretching.

Plantar Fascitis

Feel that this should have a catchier name!

Symptoms – ranges from a dull ache to extreme pain under your heel.

Problem – a small tear or inflammation in the tendons that run along the bottom of your foot.  

Cause – runners who are prone to this can have high or low arches, pronation issues, tight hip flexors, a history of back pain or may just have increased their mileage too quickly.

Treatment – this is one that you shouldn’t keep running through as it will only prolong the injury.  Rolling your foot a few times a day over a frozen bottle or tennis ball can help stretch the tendons.  If it’s painful all the time, go and see a physio or sports injury specialist.  Recovery can be slow, anything from 3-6 months.  Worst case scenario you’ll have to take a full break from running and head to the pool instead.  Avoid flip flops for the foreseeable future…

Return to training – ensure you have lots of stretching and strengthening of the muscles around your foot and calves incorporated into your training.  Work on your core strength and make sure your trainers are a good fit, perhaps even with a custom orthotic.  

Shin Splints

The term actually encapsulates numerous shin issues and is again very common amongst new runners.

Symptoms – painful and tender shins when running, sometimes disappears a few miles in for less severe cases, growing to searing pain in the more severe cases.  Pain can appear on either the front side of the leg below the knee or the inside.  If it’s very painful to touch a specific spot on your shin, you should see a doctor in case it’s a fracture.

Problem – the muscles in your shin have become inflamed

Cause – usually this comes down to a case of too much, too soon!  New runners in particular are at risk as their lower legs muscles struggle to adjust to the increase of use, mileage and addition of hills or speed training.  Other causes include the wrong trainers, running on hard surfaces and tight muscles.

Treatment – depending on the severity you may need to avoid running for a couple of weeks and see a physio.  For less serious cases, rest, elevate your legs as much as possible, ice (bag of frozen peas) the fronts of your legs, compression bandages and use a foam roller.  

Return to training – build up very slowly and adopt the 10% rule – add no more than 10% distance each week.  Try running on softer surfaces such as trails to ease the pressure on your lower legs and make sure your trainers aren’t worn out.  As always, keep stretching!

ITBS

The iliotibial (IT) band is a tendon that runs from your knee to your hip.

Symptoms – usually manifests itself as a stabbing pain on the outside of your knee when you run, in particular when you’re running downhill.

Problem – your IT band has become inflamed.

Cause – there can be various culprits at play with this injury, including overpronation, hill running, week hip abductors and glutes.  The band becomes more and more inflamed until running becomes extremely painful.  

Treatment – if you notice the pain in your knee but it’s not extreme, take some rest days and/or reduce your miles.  Use a foam roller on the affected spot, massage the quads and hamstring muscles, along with regular icing.  If it’s very painful then it’s worth going to see a physio who can help loosen the area up and provide you with a plan to help prevent this from happening again.  

Return to training –  keep using the foam rollers, before and after running.  Work on strengthening your hip abductors, quads, hamstrings and glutes.  Keep the hilly mileage down until you are fighting fit..

With most of these injuries there is often a common theme – increasing mileage too quickly, not enough stretching, worn out shoes or lack of strength training incorporated into your weekly plans.  I have been guilty of many of these and it resulted in both ITB syndrome and shin splints when training for my first marathon.  Fortunately I had a good physio who I saw regularly and helped both alleviate the symptoms and provide advice on how to avoid future recurrences.  

If you’re training for a race it can be incredibly frustrating to have to take time out with an injury, however it’s absolutely worth doing it to prevent a niggling pain from becoming a debilitating one.  If you need to stop running for a few days, you can still head to the pool or incorporate some elliptical training to maintain your fitness levels whilst you recover.

Run Reigate’s partner, Parkview Clinic offer services in physiotherapy, osteopathy and sports injury and are well worth a visit if you are having any aches and pains.  They are currently offering 10% off for all new consultations.

Parkview Clinic, 22 Dovers Green Rd, Reigate, Surrey, RH2 8BS – 01737 247 555  www.parkviewclinic.co.uk

 

 

Press Release – Last chance to enter Intersport Run Reigate Canon Kids Race


Breathe Unity

Press release: 11/08/2017

Last chance to enter Intersport Run Reigate Canon Kids Race

A highly anticipated part of race day, the Canon Kids Race is open to children aged 4-15 wishing to run their own cumulative half marathon to complement the main half marathon event. The young runners complete 12 miles in stages between Easter and September before running the grand finale of 1.1 miles on race day, to the cheers of thousands of spectators at Surrey’s Priory Park.

Now entering its second year, it is a winning formula that gets children running on a regular basis and inspires them to keep it up long after race day is over. It has led to run clubs and related activities at schools across the area. It also sees the Intersport Run Reigate race team visit schools throughout the borough to present at assemblies and encourage children to embrace the challenge.

This year, the Canon Kids Race will benefit from some improvements to make it an even better experience for all budding runners. Reception through to Year 6 will have their own year group race, with between 100-200 runners in each, depending on age. Years 7 & 8 and Years 9, 10 & 11 will be grouped together, with 100 participants each. This system will ensure that no group is too busy either at the start or finish of the race, that each race is fair in ability and that the children have the maximum amount of fun!

With local camera and print giant Canon as the sponsor, the Kids Race has already sold more places year-to-date than in 2016 and young runners wishing to take part are being encouraged to register now.

Canon will also donate 100 places to children in the local community and to YMCA, allowing young runners who may not have been able to afford the entry fee to take part and to experience the inspirational race day atmosphere in Priory Park.

Canon_WEB_logo

Race Director Dave Kelly commented, “The Canon Kids Race was a huge success in 2016 and it is with great excitement that we prepare for the second kids’ race in 2017. It is a non-competitive but hugely fun challenge for children across the area and the uptake has been fantastic. We would like to thank all the schools and parents for their support so far in helping to get kids active and inspire a healthy lifestyle. Our thanks also go to Canon for their invaluable support as a sponsor and for purchasing 100 places for children in the local community. The Canon Kids Race is selling fast and all young runners wanting to get involved and experience the thrill of race day should sign up now!”

Now entering its fourth year, the Intersport Run Reigate Half Marathon and 10K is a firm fixture in the running calendar, boasting fantastic community support and a beautiful route through rural Surrey on closed roads. The 13.1-mile, single-lap course starts and finishes at Priory Park and takes runners along a combination of picturesque countryside and country lanes.

The event won Gold for the UK’s Best Half Marathon (less than 5,000 runners) at The Running Awards 2017, the only independent awards ceremony celebrating the best of running and its culture. This follows its Silver award in the same category in 2015.

The date for the 2017 Intersport Run Reigate Half Marathon & 10K is Sunday 17th September 2017. Entries are open now, with individual entry £33 / £35 for the Half Marathon and £30 / £32 for the 10K. The Canon Kids Race is open to young runners aged 4-15 years and costs £12.

Go to www.runreigate.com for further details and to sign up.

You can also like the Facebook page www.facebook.com/runreigate and follow @runreigate on Twitter.

 

Seven Top Tips to Transform your Training


Tim Armitage - team stork marathon photo

Reigate local Tim Armitage shares his top tips on how he fitted the required training for the London Marathon into his busy life.

Earlier this year I ran the London Marathon on behalf of local charity Stripey Stork, finishing in 3hrs 29mins. Being a dad of three young boys and with a busy job in London, I had to be both super organised and motivated to fit the training in and not let it impact too much on the rest of the family.

These are the top seven tips that worked for me:

  1. Find a training plan: the Runner’s World website has some good ones for both beginners and more experienced runners. Don’t worry about sticking to it religiously but use it as a rough guide, especially when it comes to the length of each week’s longer run. Listen to your body – if you feel like you need an extra rest day when your plan says you should be training, then take it.
  2. Fit the mid-week runs into your schedule: it wasn’t feasible for me to run before work as I start quite early, so I often ran at lunchtimes. I would also often get off the train a couple of stops early and run the rest of the way home, from Coulsdon South to Reigate. Those were my hardest runs as I was tired after working all day, but it was an effective use of time to build the run into my commute.
  3. Do the longer weekend runs early in the morning: you can practice your pre-race routine (Weetabix, a banana and a coffee about 1.5hrs before running works for me), and it gets it out of the way before family life takes over.
  4. Mix up your training: intervals and/or hill training are really effective. Did you know there’s a running track in Merstham? I didn’t until I started training for the marathon, but it’s a great place to train. You’re actually capable of running a lot faster than you think you can, and intervals are the best way to test how fast your legs can move. Plus, adding variety to your training stops it getting too repetitive.
  5. Think about why you’re running: I found it very motivating (and distracting!) to think about ways to fundraise while I was out running. I think that counts as multi-tasking, right?! If you work for a company, do they have a fund matching scheme? Any events you could organise in the run up to the race to help drum up support?
  6. Train at home: it’s not always feasible to go out for a run or get to the gym, especially if you’ve got little ones at home. But there’s plenty you can do at home. There are lots of free apps that can help you with HIIT (High Intensity Interval Training) which can be done in the comfort of your own home without any equipment. I use one called 7 Minutes, which strings together 7 minute sets of 30 second exercises with 10 second rest periods in between. A couple sets of that on days when you’re not able to train outside will make a big difference over time!
  7. Don’t take the training too seriously: you’re doing an awesome thing by raising money for a great charity, and after the dust settles on the event itself you’ll feel more proud of the money you have raised than the time you got!

Thank you Tim! 
Stripey Stork are one of the Run Reigate charity partners this year. You can find out more about the amazing work they do in our local community here and about running for them at this year’s Run Reigate. Alternatively email events@stripeystork.org.uk for more details.

Intersport Run Reigate Hosts Emergency Services Challenge


2568 2911 5596 3395 5639

The award-winning Intersport Run Reigate Half Marathon and 10K has launched The 2017 Emergency Services Challenge: Police vs Fire vs Ambulance, to take place at the event on Sunday 17th September 2017.

The challenge is open to all emergency services personnel wishing to take part in the Half Marathon or the 10K event, and the race is on to see which team is the fastest of them all. A trophy will be presented by Dame Kelly Holmes to the fastest Emergency Services team (average of 5 fastest runners) across each distance, and support for the teams is guaranteed to be huge.

The Intersport Run Reigate Half Marathon and 10K is now entering its fourth year and has found a winning formula with its beautiful route through rural Surrey, fantastic community support, a highly popular Canon Kids Race and a first-class race village. The Half Marathon was voted the UK’s Best Half Marathon (≤ 5,000 participants) at The Running Awards 2017 and is a firm fixture in the autumn race calendar for runners from near and far.

The event is the perfect platform for the emergency services to show their support to the local community and to also see the love that the community holds for its local heroes.

Many emergency services personnel and other runners will be running to raise money for the event’s Star Charity Partner, The Royal Marsden Cancer Charity in partnership with George and the Giant Pledge, and the seven local charity partners which include Surrey and Sussex Air Ambulance.

Race Director Dave Kelly commented, “We are thrilled to launch The 2017 Emergency Services Challenge for the police, fire and ambulance services. It is our way of recognising the incredible work the emergency services carry out in the community and their participation is guaranteed to be an immensely popular feature of race day, for spectators young and old! There will be plenty of cheering for the emergency services teams in both the half marathon and the 10K, and the challenge will be a fantastic opportunity for team building.

“With less than two months until race day, excitement is brewing and we are on track to deliver our biggest and best event yet. We are offering reduced entry fees for all Emergency Services runners. Public entries are also open and anyone wishing to run should sign up now.”

The event is offering discounted rates for all Emergency Services runners, who should select their preferred distance and join their team online at https://www.resultsbase.net/event/3724.

The 2017 Intersport Run Reigate Half Marathon and 10K takes place on Sunday 17th September. Entries are open, with individual entry £33 / £35 for the Half Marathon and £30 / £32 for the 10K. The Canon Kids Race is open to young runners aged 4-15 years and costs £12.

Go to www.runreigate.com for further event details and to sign up.

You can also like the Facebook page www.facebook.com/runreigate and follow @runreigate on Twitter.

 

 

 

Breathe Unity Partners with Run Reigate


Breathe Unity

The award-winning Intersport Run Reigate Half Marathon and 10K has appointed Sports PR company Breathe Unity to manage all PR and media enquiries for this popular event at Surrey’s Priory Park.

Starting in May 2017, Breathe Unity will focus on raising awareness of the race in the running community and increasing the pace of sell out for the 2017 event, which takes place on Sunday 17th September 2017.

Now entering its fourth year, the Intersport Run Reigate Half Marathon and 10K is a firm fixture in the running calendar, boasting fantastic community support and a beautiful route through rural Surrey on closed roads.

The event begins its campaign with Breathe Unity as it celebrates winning Gold for the UK’s Best Half Marathon (less than 5,000 runners) at The Running Awards 2017, the only independent awards ceremony celebrating the best of running and its culture. This follows its Silver award in the same category in 2015.

Since the half marathon was set up in 2014 by local running enthusiasts, the event has grown to include a 10K and a cumulative kids’ race, extending its appeal to runners of all ages and abilities. This ties in perfectly with Run Reigate’s commitment to promote health and wellbeing in the borough, and with Breathe Unity’s effort to inspire a healthy lifestyle through their work in PR.

Offering a high quality runner experience with a large event village, huge bag drop, race pacing, chip timing, live music, gourmet food village and children’s activity village, the Intersport Run Reigate Half Marathon and 10K is a highly professional event with a fun and friendly atmosphere.

Race Director Dave Kelly commented, “We are delighted to announce that we have appointed Breathe Unity to look after the press, media and more for the Intersport Run Reigate Half Marathon and 10K. Their exceptional industry knowledge and experience will take our PR strategy to the next level and increase awareness of the event among the wider running community. As we enter our fourth year it is the right time to bring in Breathe Unity, who have enormous experience in mass participation events, to help us take the race forward.”

Rebecca Richardson, MD of Breathe Unity, added,We are thrilled that Breathe Unity has been chosen to manage the PR for the Intersport Run Reigate Half Marathon and 10K. With these two races plus a fantastic kids’ race on the same day, all in a beautiful and accessible location, the event has huge potential and we are excited to help it grow and reach out to an even wider audience. We look forward to working closely with the organisers to deliver all their PR requirements and more.”

Breathe Unity is a Sports PR company based in Manchester, with a portfolio of other high profile and award-winning sporting events and clients.

The date for the 2017 Intersport Run Reigate Half Marathon & 10K is Sunday 17th September 2017. Entries are open now, with individual entry £33 / £35 for the Half Marathon and £30 / £32 for the 10K. The Canon Kids Race is open to young runners aged 4-15 years and costs £12.

Go to www.runreigate.com for further details and to sign up.

You can also like the Facebook page www.facebook.com/runreigate and follow @runreigate on Twitter.

About Intersport

Intersport is a retailer of performance sports equipment and apparel with more than 200 associated retailers in the UK. It is a trusted source of expert advice to sports consumers across the nation. Intersport’s mission of ‘Sport to the People’ recognises its customers’ passion for sport and the essential role that the community plays within sport and physical activity.

For more information, visit www.intersport.co.uk.

For further information about the Intersport Run Reigate Half Marathon & 10K and to register please go to www.runreigate.com .

For all media queries about the Intersport Run Reigate Half Marathon & 10K, if you need any high res images/logos or have got any interview requests please contact Breathe Unity on 0161 932 1409 or email info@breatheunity.com.

Issued on behalf of Intersport Run Reigate Half Marathon & 10K by:

Breathe Unity PR, 10th Floor, 3 Hardman Street, Spinningfields, Manchester M3 3HF

For further information please call +44 (0) 161 932 1409 or email info@breatheunity.com

 

Mrs Hatton

St Catherine’s Hospice – Runner’s Blog


Jenny Hatton is just one of 21 runners taking part in Run Reigate in aid of St Catherine’s Hospice. Here she shares why she’s taking on the challenge this September:

“My mum, Mary, was diagnosed with pancreatic cancer in December 2014. She’d beaten bowel cancer several years previously and sailed through her treatment, she even drove herself to and from her radiotherapy appointments in Guildford. When Mum was diagnosed and told that the cancer was incurable, she took the decision not to have treatment. She’d been offered palliative chemotherapy on a Wednesday but that was the day she met up with her friends for lunch every week and she viewed that as a much better form of ‘treatment’. Mum chose quality of life over quantity, a decision I fully respected and supported and although she fought bravely and stoically, she passed away in November 2015.

The team at St Catherine’s supported us during Mum’s final months. Mum didn’t want to go into the hospice for respite care “in case I don’t come out” but after several very tough days at home she went into the hospice for 10 days and then didn’t want to leave. She stayed there for three weeks. The staff were so caring and kind, nothing was too much trouble; they laughed with us and cried with us, supported us and just held our hands at a very difficult time. They were there at any time of day or night, which was so reassuring.

Mrs Hatton

When Mum went into St Catherine’s, she had completely lost her appetite and had eaten very little for days but I remember her being given a bowl of chocolate sponge and sauce on arrival and she ate the lot. She visibly relaxed and you could sense her relief at being there. St Catherine’s is an incredible place, the drinks trolley goes round at 5pm, a neighbouring cat comes in and takes up residence on patients’ beds and anything that can be done is done to make everyone feel at ease – Mum was a big horse racing fan and they arranged for a copy of the Racing Post to be delivered to her every day. 

We had arranged a party for Mum six weeks before she passed away. A gathering of more than 60 of her friends, neighbours and colleagues, many travelling from far and wide to be there. Mum had been in St Catherine’s for 10 days prior to the party and without their support the party would not have taken place. One of the nurses at St Catherine’s helped Mum get ready for the party and she was well enough to attend and enjoy the day. It was wonderful and I have many photos and happy memories as does everyone who was there.

I took part in the first Run Reigate Half Marathon in 2014 which went past Mum’s front door. She came out to watch and although the route has been changed, it feels right that I should take part in the race on 18 September in her memory. St Catherine’s works with people and they were there for me and Mum when it mattered. I do not know what we would have done without them.”

To find out more about how you can support St Catherine’s please visit www.stch.org.uk or to support Jenny with her fundraising please visit: http://uk.virginmoneygiving.com/JennyHatton

 

Parview

Parkview – Runner’s Knee


Check out the new blog from Parkview, Run Reigate’s on the day physiotherapists, all about Runner’s Knee, a problem that some runners may suffer from.  

If you do need some new trainers, Simply Sports in Reigate have professional fitters and on Thursday 8th September (10.00-15.30), Brooks will be there with their Experience Run Signature equipment to analyse your gait.

Runner’s Knee

Runner’s knee is probably the most common injury suffered by recreational runners. It is also known as Patellofemoral Pain Syndrome as the pain comes on due to issues around the knee-cap (Patella).

Unfortunately, those most likely to suffer are young women due to a wider pelvis that in turn creates a greater angle at the knee during running, however, it is still very common in male runners too.

Runner’s knee will usually present as a dull ache around or behind the knee-cap, sometimes with swelling or cracking noises. Running through the pain will not help and only make it worse, as will hills, uneven ground or steps.

There are number of identified causes of this syndrome, the most common include:

  • Deformities to the Patella
  • Worn Cartilage surfaces
  • Flat feet creating incorrect angles of the knee
  • Weak medial Quadriceps allowing mal-tracking of the Patella
  • Simple overuse or poor shock absorbency

Getting rid of Runner’s Knee whilst maintaining a training program can be tricky, but not impossible. If you feel this coming on it is important to do the right things straight away. Cutting back your mileage will allow less load on the knee and speed up healing. Using ice regularly to get rid of any inflammation is vital. However, you must address the cause. This might mean a visit to a Physiotherapist and a specialist running shop to get your biomechanics assessed.

A sports orientated Physio can give you the advice and treatment you need to calm down the pain and begin the rehab process. Treatment can include Kinesio Taping for Patella tracking and swelling, Ultrasound, Acupuncture, Massage and rehab exercises to correct the problem. Orthotics and corrective running shoes may also be advised as part of the solution.

Remember, early intervention leads to the best outcomes, so if you think you might be suffering then please give one of the team at Parkview Clinic Reigate a call to see what can be done to get you back on track as fast as possible.

www.parkviewclinic.co.uk

01737 247555

Running man illustration

Advice on Shin Splints from Parkview Clinic


Run Reigate are delighted that Parkview Clinic in Reigate are joining us at this year’s event.  Check out their blog on Shin Splints and how their clinic can help if you’re suffering…

Parview

Shin Splints, also known as Medial Tibial Stress Syndrome is a condition commonly suffered by long distance runners and affects the front of the lower leg. It will often begin as a dull ache along the shin bone, but can build up to be quite an acute pain that will stop you exercising.

There are a number of reasons Shin Splints can happen, however, you are most at risk due to the following factors:

  • You’ve recently taken up running or increased your distance
  • You run on hard surfaces
  • You’re carrying too much weight
  • Poor fitting running shoes
  • Your feet roll inwards
  • The muscles of your lower leg are too tight

The pain is caused by inflammation to the connective tissue that joins your muscles to the bone. If you feel these symptoms it is vital that you do not run through the pain as this will only make it worse and keep you of sport for a longer time. A minimum of 2 weeks rest, ice and anti-inflammatory work is advised. However, if you have not addressed the reason it has come on then it may repeat once you start running again.

A quick accurate diagnosis is important to confirm that it is Shin Splints and not other conditions such as Compartment Syndrome, Radiculopathy, Stress Fractures or Muscle tear.

An early visit to a physiotherapist is the best solution  to confirm this and assess the reasons behind the pain. Physios will look at the angles of your feet, the integrity of the foot arch, the bio-mechanical chains between your feet, knees and hips and examine your stride pattern during running.

As mentioned, rest is vital, but calming down the inflammation and muscle tension can be sped up by using treatment techniques such as Ultrasound, Acupuncture, Facia release, Massage and exercise rehab. You may also be advised on changing footwear or using Orthotics and importantly making sure your running technique is correct.

Often through a desire for speed and exhaustion runners will over-reach in their stride pattern creating a more acute impact angle when the foot hits the ground, usually with the knee locked out in extension, thus reducing shock absorbance. This exaggerated impact that sends a force through the shin bone is a common reason for Shin Splints to begin. Don’t worry though, changing your running pattern doesn’t mean slower times as your “Cadence” or strides per minute can easily be maintained!

If you are concerned about such pain and it is affecting your training routine for the forthcoming Run Reigate event then please do give the team at Parkview Clinic Reigate a call and come down for an expert assessment. You’ll be pleased to know they are currently offering all entrants 10% off treatments up to the 18th September!

Visit: www.parkviewclinic.co.uk 01737 247555

 

Sweethaven Computers

5 Ways Wearable Tech Can Enhance Your Workout


Run Reigate is delighted that Sweethaven have joined us as a new partner this year.  Check out their blog on wearable tech – including your chance to win a FREE Pulsense wristband.

Sweethaven Computers (1)

Technology is fast becoming an integral part of people’s fitness plans. Wearable fitness tech is constantly advancing to improve the quality of our training and results, enabling us to better create and meet both short-term and long-term fitness goals.

With so many features now available via wearable tech, which are the most useful for enhancing your workout? The technology team at Sweethaven has a few top tips…

Track Your Heart Rate

Of course your heart rate is going to go up during exercise! What many people don’t know is that heart rate can also be used to monitor dehydration; the symptoms of which are often overlooked by athletes during exercise. The wireless sensor tracking of heart rate can therefore be used to help you track when you need to be taking that extra sip of water.

Sleep Tracking

Tough workouts require solid sleep for muscle recovery! Use your wearable tech to track the number of hours and quality of sleep you’re getting to help make sure you’re giving your body the best opportunity for regeneration.

Target Tracker

All athletes know that progress is about goals. Use your wearable tech to set your targets and then track your progress towards achievement for positive reinforcement. Determine your daily goal and then see what your average result against it is. You can adjust your daily targets accordingly, just be sure that your goal positively impacts your fitness level – and that, over time, you see progress.

For the more competitive ones amongst us, buddy up with a training partner with similar goals to track who reaches their goal the quickest!

Calorie Counting

Because what’s more motivational than visibly eating away at the calories gained from that last pack of biscuits!

Discover all the Apps

With a whole world of apps now available, there will be a host of apps capable of accompanying and complimenting your wearable tech tracking. Apps for monitoring food intake, for example, can be a particularly beneficial when used alongside your fitness tracking to ensure you’re fuelling your body correctly. There are also apps out there that allow you to connect with online communities of fellow fitness enthusiasts for even more support and encouragement.

Sweethaven is proud to be supporting the Run Reigate half marathon this September. To celebrate this important calendar date, we’ll be giving away one FREE Pulsense wristband to one lucky runner. To be in with a chance of winning, enter your details via our website: http://www.sweethaven.co.uk/run-reigate

Sweethaven Computers