clapham chasers running & triathlon club

Introduction

Welcome to your first step in improving your sporting performance.

If you have been directed to this page you are a Clapham Chaser, either connected to the club as a runner or part of the growing triathlon community. Hopefully you are not here because you are injured but because you are keen to understand more about avoiding the common injuries that runners can sustain. 

This resource is designed to help runners develop their foundation which is important for injury prevention and to allow the best results from any performance development training you may be undertaking, now or in the future. It is hugely important for runners to develop their athletic ability to enable their bodies to move efficiently and adapt to training stresses. We are keen to keep you running and reduce the risk of injury.

aim

The goal here is to build stronger runners, who are more durable, move efficiently and are therefore less likely to sustain injuries. You enjoy your running, whether it is racing, triathlon or recreational running to stay fit the key for every runner is to be able to run. Injuries are an unavoidable part of any sport however there is plenty that can be done to reduce the injury risks, and this is the main purpose for you here. 

We have looked at the most common running injuries, knee related if you are interested, and analysed the driving forces behind those injuries, hip control and movement patterns, and put together an individualised retraining programme to help you improve your movement patterns and reduce your injury risks. Yes the focus is on the hip however it plays a major role in back problems in runners, hip and knee injuries along with the landing pattern and so foot, shin and other ankle and tendinopathy issues too. 

our programme

Review your current hip movement patterns, following the video and you will fall into one of 3 areas of movement;

HIP FLEXION CONTROL ISSUES
HIP ROTATION CONTROL ISSUES
INJURY PREVENTION TRAINING

here is a short review of the essential elements to injury prevention for running, reviewing the factors that can most influence injury in a runner

Strength

It is important to build strong muscles, we all understand this concept however muscles work in many different ways and it is important to address these in a structured way.

The concept here is to help develop tissue tolerance for the athlete.

stability

You need more than just strong muscles as an athlete & runner. The muscles need to work together to control rotational forces placed on the body on each stride. Running is essentially a single leg sport and control here is hugely important.

If we can improve how the muscles work together this opens up performance improvement opportunities.

Mobility

In the modern world our habitual postures have a huge effect on our movement patterns. Creating good mobility is essential, especially around the hip region with all the sitting we tend to do each day. Completing a good stretching routine as part of your training programme has huge benefits to the runner.

Effective management is important to help prevent overloading of tissues and therefore potential injury issues.

 

TECHNIQUE

If injuries are preventing you from running then reviewing your running form or technique can play a huge role in you understanding the causes of these loading issues. There are often small changes that can be made to help you change stress and improve your movement efficiency dramatically reducing injury risk.

Body Logic Health offer running video analysis to help you identify issues related to specific injury concerns or recurring injuries.

STAMINA

This is a hugely important area for every runner and is a key element in injury prevention. Obviously this is an area you will work on, and The Clapham Chasers have a wonderful mix of weekly runs to help you develop your stamina, work on intervals and build your longer runs. It is important for all runners to change their running pace during their training week, this decreases time spent on the ground and dynamic strength, as well as developing your cardiovascular capacity.

Develop stamina as part of your injury prevention programme.

CLAPHAM CHASERS OFFERS

Running Video Analysis
(45 Minutes)
Normally – £55
Clapham Chaser Offer – £37.50
USE CODE

CLAPHAM CHASERS OFFERS

Injury Management with Chartered Physiotherapist
(60 Minutes)
Normally – £78.50
Clapham Chasers Offer – £52.50
USE CODE

CLAPHAM CHASERS OFFERS

Performance Training Blocks
Blocks can be bought in 6 or 10 sessions, either way we will add one extra session to your training block for all Clapham Chasers
USE CODE

understand your movement pattern

In this section you will find the assessment video.

 

This is the key video for the prevention programme to work effectively. Understanding how you move and where your weaknesses lie so you can address them and change excessive stress in one part into even loading across your body. In turn improved movement will help reduce your injury risks.

Build a Stronger Runner

Once you have completed the analysis video find the correct retraining or maintenance programme according to your movement patterns, even those with good movement should work on hip control and strength so there are 3 programmes below. Find the right solution for you.

hip flexion control issues

In this section you will find the retraining exercises for the hip flexion control issues.

So you have identified an inability to stay upright when you complete the split squat exercise. In the following videos you will find the four key exercises to help improve your hip range of movement and muscle activation. It will take you between 6-8 weeks to improve your movement patterns here, particularly if you sit at a desk all day, therefore you need to focus on a good routine that you can complete at least three times a week for the best results. It would also be beneficial to work on your hip flexor and quad flexibility to, so get your stretching routine right along side this programme.

 

hip rotation control issues

In this section you will find the retraining exercises for hip rotation control issues.

So you have identified an inability to control rotation when you complete the single leg hip and hold exercise. In the following videos you will find the four key exercises to help improve your hip range of movement and muscle activation. It will take you between 6-8 weeks to improve your movement patterns here, particularly if you sit at a desk all day, therefore you need to focus on a good routine that you can complete about three times a week for the best results. It would also be beneficial to work on your hip flexor flexibility to, so get your stretching routine right along side this programme.

understand your movement pattern

In this section you will find the retraining to maintain good hip strength.

You fall into the lucky runners who currently have good hip control, which is brilliant news. So here we have combined the toughest exercises from both retraining programmes to help you maintain your good hip strength that is already in place. Too often we see over time that our habitual postures change and adapt our to movement patterns. This is your chance to use the programme to maintain good movement control around your hips and reduce any adaptions the body may make over time. This would be a great programme to work into your post run sessions once or twice a week to help you stay strong and improve your performance.

Stay strong for long term benefits

 

Elevate your performance

Ready to progress to the next stage of your athletic development?

What next?

what next for your injury management?

If you have found that the hip training has helped your running form and possibly even your speed then it would be sensible to incorporate this training into your weekly routine. The problem with habitual postural changes is you have to keep working on the maintenance side to obtain the best long term results. Too many runners focus on pain alone and when this settles stop the training and revert back to old habits, not surprisingly problems return.

If you enjoy your running then keep up the good work to allow you to enjoy and maximise your potential.

If your problem has not resolved or you are still experiencing issues then it is a great idea to review your current running form. The Body Logic Health, Running Evolution programme is a fantastic way to understand how you move and the issues that can be addressed to move better and run better.

Build A Better Runner.

 

Arthur Leventhorpe
Arthur Leventhorpe
2022-03-24
All staff are super friendly, Sergio has saved my shoulder, always enjoy coming here
Sharon Byrne
Sharon Byrne
2022-03-22
Just finished a six week massage course with Andrew Walker; have to say that I’ve had many massages before with very little interaction and not knowing what was causing my back problems when I left, but Andrew was very different! Excercises to do every week, explaining what might be the cause and spoke to me in a manner that I knew what he meant! He’s definitely worth every star! Would also like to mention the lovely lady on reception, Harriet who is so welcoming and always has a smile on her face 🥰
James Lamper
James Lamper
2022-03-03
Great professional team, excellent customer service. They helped me move from chronic pain and mobility issues, to being injury free, moving with confidence, and running with great technique. Body Logic will take care of you, and your health!
Chiara Cristoni
Chiara Cristoni
2022-02-28
I had a running analysis with Andrew at BodyLogicHealth and found it very informative. The idea of dissecting my running style on a big screen was slightly uncomfortable but it turned out very interesting and useful! Andrew pointed out a few things that can be tweaked to improve my running efficiency as well lower injury risk, but also highlighted what I am doing right. It was a quite in-depth session and I would really recommend it! A big thank you to all staff at BLH, great service always!
Josef Wisniewski
Josef Wisniewski
2022-02-28
I have been seeing Alex at Body Logic for around 9 months, rehabilitating my sports injury and have had excellent treatment so far. Everyone is very friendly, the gym equipment is good quality and the physios are extremely knowledgeable and supportive. I also had a running analysis session with another physio which was a really great experience. I am almost fully recovered and with the help that Alex that has given me I am hoping to be able to hike to Everest Base camp in a couple of months time. I would highly recommend Body Logic for physiotherapy to anyone!
Lucie Burns
Lucie Burns
2022-02-24
I’ve been visiting Body Logic on and off for a few years (for different ailments). Every time I have received a friendly and professional service. It is one of the only physios where I feel they have a good understanding of what is wrong and present a solid plan for getting me back on track. With previous physios I always left feeling treatment was guess-work and have never really recovered. Body Logic’s ethos to correct body movements help you not only recover from injury but prevent future ones. This, supported by their high-quality Pilates instructors provides holistic support to ensure you are using your body correctly. Highly recommend.
Aidan McMahon
Aidan McMahon
2022-02-24
Superb experience and got me returning to running after seeing another physio (unsuccessfully for 8 months previously!). Would highly recommend working with Andrew, Roisin & Alex - a great team!

GET IN TOUCH TO BOOK an appointment now!

Body Logic Health

292 Battersea Park Rd
Battersea
London
SW11 3BT