Conversation with an NHS podiatrist

I had this conversation with NHS podiatrist Robyna King, answering your most asked foot questions! This blog post is in support of the We are the NHS campaign. If you enjoy it, please do share on Instagram! If you have any further questions, please visit NHS Live Well.

Robyna King graduated from the University of Plymouth in 2012 with a first class honours degree in Podiatry and currently works in the Solent NHS Trust. Since qualifying as a Podiatrist, Robyna has experience of working in a variety of NHS Podiatry roles, with both clinical and management responsibilities. She particularly enjoys the opportunity to make a real difference for people; either providing direct patient care, supporting staff or service development. Robyna is looking forward to supporting staff through a Podiatry Apprenticeship Degree later this year and is excited by the personal development this will also provide.

  1. Any advice for preventing blisters? What should you do once you have them?

Blisters for runners are very common as well as for many people when they start wearing a new pair of shoes for example.

There can be some ways to prevent blisters when running and exercising such as:

  • Wearing 2 pairs of socks or there are some double layer socks you can purchase. These can help reduce the friction on areas of the foot prone to blistering for example under the ball of the foot, heels, and toes by putting the stresses on the sock rather than the skin.
  • Using Surgical Spirit, applying to vulnerable skin with a cotton pad 2-3 times a week, which helps strengthen skin. This can also be used between the toes to prevent them become sore and too soggy when they get hot and sweaty in your trainers. Follow the guidance on the bottle and do not use on broken skin.
  • Ensuring your trainer and shoes fit you correctly. We advise footwear with a fastening such as laces to ensure they are tied and tightened to support the foot and prevent the foot from moving in the shoe causing friction of the tendons and joints from having to overwork to keep your shoe in place. Having the footwear wide enough at the toes and ball of the foot is very important so that they don’t get too much pressure in the wrong places. If you are struggling with getting footwear to fit it can be worth finding shoe or sport shops that help fit shoes.

When treating blisters, you should try to avoid bursting or popping them, instead allow the blister fluid to be reabsorbed into the skin and heal naturally.

If, however, they have already burst and the skin is open, it is very important to clean the area carefully and apply a sterile plaster or dressing while the area heals. This will not only prevent further friction on the skin but also reduce the risk of an infection by keeping it clean and dry.  If you have a large intact (not burst) or open blister, then it is worth having a rest from running or exercising where you are weightbearing (on your feet) to give the skin chance to heal.

If the skin or blister area becomes red, hot, swollen, has increased discharge or smell then it may be a sign you have an infection. If you notice these signs or the blister is taking a long time to heal, it is important you contact your GP surgery for guidance and likely will need some antibiotics. 

2. If you have a collapsed or weak arches, how do you strengthen them?

It is important to know that many people naturally have lower arches or flat feet. Most people inherit this from their family and are born with this foot shape, some with no pain and do not need treatment such as insoles. 

However, if they become painful or your feet have started to become flatter over a period of time then it is worth contacting a podiatrist for an assessment to see what individual treatment you may need and what may be causing the pain. 

If you have painful arches it is best to avoid any strenuous exercises such as running as is high impact on your feet and joint and could make it worse or more painful.

Some people find intrinsic foot muscle strengthening can help to strengthen the muscles in the feet to support the arches. There are many strengthening exercises available including videos online including ‘the big toe stretch’. If you decide to try these start them gradually and only do a small amount at a time. Its best to try get do them regularly and get the into your routine but remember if you start getting any increased pain or side effects stop. 

3. Many runners lose toenails in training or races – is this harmful? How can you stop it?

It is very common for runners to lose toenails, which to the person can cause some worry and pain. Losing the toenail itself does not always cause any harm, however if the skin on the nail bed is broken which would need a sterile dressing or plaster applied and follow similar advice to above when discussing looking after blisters that burst (Q1).

Over time if you damage a nail through regular trauma, where the nail is repeatedly knocked or the nail falls off, it can damage the nail cells (where the nail grows from) meaning the nail will grow back thicker or a different shape. This can make the individual feel the nail is unsightly or can be painful. If the nail is thicker you can help by filing over the surface of the nail to carefully thin the nail slightly as they can be difficult to cut.

If this does not manage it, I would advise they contact a podiatrist for advice on treatment whether that be how to prevent the trauma to the nail, cutting/filing the nail in a way to manage it or have the nail removed permanently to prevent it growing back.

Ways to prevent it include ensuring your running trainers fit correctly, avoiding running downhill or on rough terrain as this often puts increased pressure on the nails and cutting your toenail carefully straight across so they are not too long and pressing on ends of the trainer.

4. Should we all be moving towards zero-drop/barefoot shoes? What are the benefits, if any?

For some people this can be the right option but for many it is not. There is little research to say moving toward zero/low drop or barefoot shoes can help with performance or for any other practical reasons. Therefore, unless you have been advised to for other reasons and you are used to running in this way then I would not advise to just start this without getting further individual guidance.

5. How can runners deal with bunions? Are they always problematic?

Similar to low arches and flat feet, one reason we can get bunions is because we inherit them as part of our foot shape. They are not always problematic even if they are quite prominent or not aesthetically pleasing. 

Depending on the cause of the bunion it can change how a podiatrist would advise you manage them. Pain from a bunion could be from the joints or tendons being inflamed, or it could just be that because skin on top of the bunion gets rubbed and sore and could cause blisters.

Some find bunion supports or protectors to help with the bunion and skin getting sore.

Others may find insoles/orthotics can help to reduce pressure and workload on the bunion area and encourage the rest of the foot to do more. The main thing to help to reduce pain or you getting a problem is to follow guidance on footwear, including wider fitting shoes with a fastening and a stretchy material upper of the shoes that sits around the bunion to avoid pressure.

If you would like further advice on individual management of your bunions or joints in the feet then contact a podiatrist for an assessment to see what other options may be available including insoles and surgery options.

6. How did you get into podiatry?

I always wanted to do something in the health field to help make people better. I was lucky enough to do some work experience when I was 16 in a private Podiatry clinic and an NHS physiotherapy department.

I loved both but my choice was Podiatry as I felt it was a bit unusual and that there were so many opportunities for different roles in the future in the  NHS. I completed my A levels at sixth form including Biology and Psychology and then applied to university to complete a Podiatry BSc(Hons) Degree. It is a 3-year course and included both theory and practical skills which I really enjoyed, as I went on placements to different NHS Podiatry Services to learn on the job experience with NHS Podiatrists. When I qualified as a Podiatrist, I then applied using the NHS Jobs website to find roles in my local area and a couple of years later ended up in the Solent NHS Trust which is where I am now. I have loved being able to develop my skills and continue to learn things every day, which most importantly helps patients and support them with their foot conditions making a real difference for them!

As a podiatrist I have great opportunities to use all different skills including wound care, nail surgery and MSK (musculoskeletal) care. We can work in patient’s homes, hospital and health centres, meeting a variety of people along the way. 

So, I would say if you are interested in health care and do not mind looking at feet all day this is the job for you! If anyone is interested in podiatry as a career or any health profession look on https://www.healthcareers.nhs.uk/ which shows all the amazing careers out there and what to do to have a health career including going to university or even apprenticeship courses which are available for some professions.

7. Should runners be doing anything specific to look after their feet? Creams? Massage?

You will see a lot of this has already been answered in some of the other questions for example how to prevent blisters, prevent painful arches and bunions. 

Here are my top tips to look after your feet if you are a runner:

  • Wear good fitting trainers that are wide enough, have a fastening and good cushioning sole for shock absorption. 
  • Air out your trainers and footwear after wearing them and rotate the use of your shoes (so you are not always wearing the same pair) to ensure they have chance to breath and dry, which prevents bacteria and fungal spores growing.
  • Don’t save your new trainers to wear for a race or long training session. It can be best to wear them in gradually over a few shorter sessions preventing blisters and allowing your foot to get use to that style/shape of footwear.
  • Wear good quality socks to protect your skin and prevent friction.
  • Wash your feet and change your socks daily and after exercising, this can prevent fungal infections on the skin or nails and will keep the skin condition healthy and clean. 
  • If you think you have a fungal infection also known as ‘athletes foot’ speak to your pharmacist about treatments available over the counter. If not improving, then consider discussing with a podiatrist or your GP.
  • Dry feet well all over and between toes after washing them. This again prevents fungal infections and the spaces between your toes from getting too soggy and sore. Using surgical spirit as advised in question 1 can help too.
  • Using a urea base foot cream can help hydrate the skin on the feet, preventing hard skin and calluses. It is best to use daily all over your feet but not between toes after you have washed them. 

8. Plantar Fasciitis. What is it and how can it be helped? Are there any injuries assumed to be PF that are actually something else?

Plantar Fasciitis (PF) is a painful condition where there is inflammation of the plantar fascia, which is a structure that supports the foot from the heel to the toes. It can affect both feet or just one foot and the pain is normally felt around the heel and can sometimes be felt into the arch or into the calf. It is a very common condition and can affect both those that do and do not exercise regularly.

Check out the NHS website for further guidance but here are some simple ways that can help if you believe you have or have been diagnosed with PF.

  • As tight calf muscles can exacerbate and potentially cause PF therefore stretching your calf muscles (the gastrocnemius and soleus muscles into your Achilles tendon) may help. You can find safe, gentle stretches for these muscles and the Achilles Tendon online. It is important to start any exercises or stretches slowly and gradually build up. If you start getting more pain or any side effects, then it is important to stop. 
  • Footwear being changed to more supportive shoe as advised in previous answers
  • Choose more non weightbearing exercises such as swimming and cycling, whilst the foot is inflamed and painful
  • Ice to reduce any inflammation that may be present. 20minutes daily recommended either in form of frozen peas or similar wrapped in damp cloth or foot rolling over a chilled bottle or can. This can really help discomfort especially after a day on your feet.

Often with these treatments and over a couple of weeks it can resolve and reduce in pain. But if these treatments do not help it may be that you do not have PF and could instead have another issue or need more individual advice or care. It is important to contact your GP for further advice or contact a local podiatrist. The podiatrist would be able to do an assessment to look at the lower limb and foot structures, review your gait (the way you walk) and much more to help to diagnose PF, another condition and give more treatment options including insoles/orthotics and specific exercises.

9. What’s the most common issue you deal with as an NHS podiatrist?

At the moment in my local NHS Podiatry clinics, we are prioritising the most poorly feet in the service during the COVID-19 pandemic, therefore, the main conditions we manage are foot ulcerations using our wound care skills and knowledge. This is often for patients with medical conditions that cause reduction in circulation to the foot and/or loss of sensation due to nerve damage. Our main goal the podiatry treatments we provide is to aid with wound healing and reduce, where possible, infection and amputations from occurring. 

The second condition we see a lot of are ingrowing and painful toenails conditions. We complete a lot of nail surgery clinics where we carry out a minor surgery under local anaesthetic to remove a painful toenail. Those are only two areas of specialisms we deal with in podiatry and we do so much more with supporting the management of foot and lower limb conditions including pain management and mobility support.

10. What’s your favourite foot fact?!

My favourite foot fact is your feet can continue to ‘grow’ even into older age. Meaning there is always an excuse to go shoe shopping and buy new shoes! The reason behind this change in size despite normally finishing their growth stage by age of 20, is that feet can either swell or your tendons and ligaments loosen in the feet causing the feet to spread, making the foot wider and longer. This can happen with age, certain medical conditions or even pregnancy! 

Many thanks to Robyna for answering these questions!

Robyna is supporting NHS England’s ‘We Are The NHS’ campaign. To find out more about a career in the NHS, please search NHS Careers’ or visit We Are The NHS to find available roles and training support on offer.

The best experts to follow on Instagram

Running

The Running Channel is full of information and content for runners!

The Running Channel

While potentially more exciting to subscribe to on YouTube, The Running Channel shares great running advice, myth busters and relatable running content, all backed in good science.

Emma Kirkyo

Emma Kirk Odunbi is a strength and conditioning coach who specialises in running shoes, having previously worked in a trainer store. She shares running motivation, kit advice and lots of info about feet and shoes!

Rush By Nature

Holly Rush is a running coach and GB athlete. She knows what she’s talking about when it comes to running and produces plans to suit all abilities. She is also the co-host of Marathon Talk podcast which is great!

Carla Molinaro

Ultra-athlete Carla Molinaro has recently completed a 100km road race, and is the LEJOG world record holder, an incredible feat. As an endurance athlete, she knows a thing or two about nutrition, and preaches balance in all things.

Renee McGregor

Sports dietician Renee McGregor specialises in REDs, overtraining and eating disorders, especially in athletes. Follow for no-nonsense advice about fuelling properly when running. She also takes part in many ultramarathons so really knows what she’s talking about.

Run 4 PRs

This is an online run coach and strength training guide, but also shares loads of interesting information about various elements of running. They also interview some great athletes to hear their stories.

Physio

The Irish physio has loads of great videos for runners and others!

The Irish Physio

Physiotherapist Aiden O Flaherty specialises in running injuries and performance, and promotes exercise for both the mind and body – something I also feel strongly about. Follow for useful vids and sensible advice if you’re a runner.

Manni O

Manni is a Nike running coach and physiotherapist and shares some great drills nd physio sessions on his page. As with everyone else on this list, he preaches balance – not performance at the expense of health, or health at the expense of happiness.

Lucy Tri Physio

Lucy Sacarello is a hello ultra-runner who enjoys the trails as much as me. As a physio she also shares information and videos about keeping healthy and mobile while running.

Adam Meakins

Physio and S&C coach Adam Meakins provides simple, evidence-based advice on almost everything to do with living as a human being, especially various pains and aches. Very no-nonsense.

Nutrition

If you fancy recipes, evidence based nutrition info and a great podcast look no further than The Food Medic

The Food Medic

Dr Hazel Wallace is an NHS doctor and nutritionist. She shares SO much great and balanced information on her page, I honestly think everyone should be made to follow her. She also has a great podcast that’s worth a listen.

Doctor’s Kitchen

Dr Rupy Aujla suffered from burnout in his early hears of being a doctor, and since has shared information about how to live a healthy and balances lifestyle. He has loads of great recipes and balanced advice on his page, as well as a great podcast!

Rhitrition

Dr Rhiannon Lambert is a dietitian aiming to help people build healthy relationships with food. While not vegan, she promotes a plant-heavy diet and balance above all else. Follow for tasty recipes!

Dr Joshua Wolrich

Dr Joshua Wolrich is one of my favourite ‘myth-busting’ accounts on Instagram. He promotes HAES (health at every size) and works to reduce weight stigma.

The Gut Health Doctor

Dr Megan Rossi is a gut-health expert, sharing science-based information on diet, immunity and various recipes too. She has a great book that I’d recommend!

Food and Psych

Kimberly Wilson explores the links between diet and brain health. There’s lots of interesting evolutionary science, history and psychology woven into her posts, which cover a variety of topics.

Charlotte F Nutrition

Charlotte Fisher shares a lot of the same sentiments as I have when it comes to nutrition and performance. Nutrition needs to be healthy for the mind as well as the body. These posts are great for anyone who doesn’t have a perfect relationship with food.

Faye Nutrition

Faye is a sports nutritionist looking at the scientific evidence behind various popular diets, sport-related topics such as overtraining and myth busting a lot of the bro-science you see on the internet.

Fitness

If you’re looking for workout videos and a lot of easy to understand science, follow Natacha

Natacha Oceane

It’s rare that someone gets so famous for sharing science, but Natacha is the perfect example of someone who is well known for literally all the right reasons. As a biophysicist and athlete, she shares science-based information in lay terms on her Instagram and YouTube, as well as great workout videos and challenges.

Sohee Fit

For more evidence-based information on fitness, health, nutrition and the industry as a whole, give Sohee a follow. She delves into the primary literature (so you don’t have to) and supports a balanced approach to nutrition and lifestyle.

LittleLyss Fitness

Alyssa Olenick is great for promoting a variety of types of fitness both for health and enjoyment. While she’s currently trining for an ultramarathon, she promotes healthy lifting for the health benefits. She is also very open about where her areas of expertise start and end – kudos for that.

Alice Liveing

Women’s Aid ambassador and Women’s Health columnist Alice Liveing is a qualified Personal Trainer with over a decade of experience in the industry. She hosts live workouts daily and promotes the use of training to support everyday life, not the other way around. Everything is about balance!

Shona Vertue

Ex-gymnast Shona Vertue is a qualfied personal trainer and psychology student. She shares home workouts, strength training sessions and mobility work – useful for runners!

Conversation with an NHS physio

I had this conversation with Emily Davies Physiotherapist, answering your most asked physio questions! This blog post is in support of the We are the NHS campaign. If you enjoy it, please do share on Instagram!

1. How do you know whether a pain/a niggle is something you can run through or something to rest and check?  

Symptoms such as swelling, pain when weight bearing, redness, the joint area giving way, numbness, pins and needles, reduced strength/ movement due to pain can all be worth a professional opinion.

Ask yourself how long have you had this pain for. It’s not uncommon to get pins and needles after exercise as well as redness/ swelling if you’ve been working hard but this can often resolve on its own. If this is something that’s happening persistently it’s definitely worth getting it looked at. 

If symptoms aren’t persistent and you’ve only had this pain/ niggle recently when running, rest is your best friend! Listen to your body if it’s in pain. Our body needs rest to strengthen and adapt. Rest, ice and elevation can often help these niggles! If after this you are still getting pain, ignoring it will only end up doing more harm and the recovery is likely to be worse. 

2. What’s your best advice for those that sit at a desk all day?   

Planning your day in advance is a massive help in ensuring you achieve what you set out to. If you are sitting at a desk all day, getting up every hour is so important; whether that is just going to the kitchen to make yourself another cup of tea! (Check out this blog post on how I keep active when working a desk job).  

If your job means you aren’t active during the day, make up for this in the evening, it doesn’t have to be something intense! It could be going for a walk outdoors- this will be great for your mental health too, releasing those endorphins and improving your mood! Try and set yourself a goal, that way you are more likely to stick with it e.g. how many steps do you want to achieve each day? 

If it means you are sitting at a desk all day, you need to look after your posture and your musculoskeletal system. Make sure you are sat at a chair you find comfortable with back support, feet flat on the floor, screen at eye level, try and avoid crossing your legs! Working at home during the pandemic is not easy but it’s important you have the correct equipment to ensure you aren’t straining your posture/ body. Speak with your workplace if it is concerning you. 

3. How is it best to return to running after a long period of time off?  

Build it back up slowly, if you dive straight into the level you were previously at, your muscles and joints will be at risk of injury.  Stretching your calves, quads and hip flexors after your runs will help to reduce risk of injury. 

Make yourself a goal! What would you like to achieve with your running? But it is really important you make this goal realistic to yourself and over a realistic time frame! How far do you want to be able to run and by when? 

Make sure you take some days off to start with to give your body time to recover. Even just going for a gentle walk, cycle or swimming (when we can access swimming pools again!) can also help build our endurance/ strength. Swimming is brilliant as it is a non-weight bearing form of exercise which provides our joints with a bit of a rest!  

Footwear is also so important! Make sure you’ve got some correctly fitting trainers with good shock absorption qualities for running and are supportive for you! There are more top tips on running form in one of the answers below!

4. Words of wisdom for someone starting physio at university?  

One thing I wish I’d have had a better understanding of before I started my degree in Physiotherapy was the range of areas involved in this profession. Having a good understanding of this will put you in a great position at your lectures on all the different areas e.g respiratory, musculoskeletal and neurology 

Don’t be afraid to use your course mates for studying! The best way I found to learn anatomy/ practical treatments was with my course mates. Remember you aren’t the only one learning this whole new topic, your course mates will be in the same position as you so learning together will widen your depth of knowledge! 

Printing off lecture power points and annotating them as you go is another tip I recommend! With permission of you lecturer, recording lectures was hugely helpful for me. This way, for anything I didn’t understand or was struggling to learn I would listen to the lecture over again to confirm my understanding. 

And finally, your placements! This is where you get to transfer all that you’ve learnt into real life situations. Really make the most out of your placements, get as much experience in different professions that work alongside physios so you are aware of the bigger picture of your multidisciplinary team! And ask as many questions as you can!

 5. What’s the most common issue you see as a physio and the easiest way to avoid it?  

Achilles tendinitis is a common injury we see a lot of, especially during lockdown where more people are taking up running due to gyms being shut.  Most Achilles injuries can be treated at home with support of a qualified physiotherapist. It is important to get issues like this checked as overuse of our tendon can lead to a rupture, resulting in surgery in worst cases.   

To avoid injury in the first place, increase your activity level slowly whilst stretching and strengthening the area. A good tip is being aware that we have two calf muscles (gastrocnemius and soleus) so we must stretch them both! 

Again, having good fitting trainers with enough padding to help with shock absorption will help prevent this injury. 

6. What makes a good physio?  

A good physio knows the importance of building trust with you, as it is likely you will see your physio over a period of sessions, so it is important to make sure you have a mutual regard and respect during the sessions. I’d check for continuity reasons that you will have the same physio for all your treatments rather than have to build up a rapport with a new physio on each session! 

7. Should you stretch? If so, how often? Any specific stretches you’d recommend? 

Stretching is SO good for your body! Stretching can improve range of movement, decrease stress levels, reduce pain/stiffness, reduce risk of injury and improve blood flow and circulation.  

Stretching once in a blue moon will not make a difference to your flexibility, consistency is key!

I would start off with a manageable amount of stretches each day e.g. 5 and as long as the stretch is not painful, I’d recommend holding for between 30-60 seconds. Try to implement stretches into your daily routine, even better after you have been exercising so your muscles are warmed up.  

Be aware that as the muscle we are stretching becomes more flexible, it is at risk of becoming weaker so completing strengthening exercises of the same area is recommended.   

The main stretches I would recommend to anyone starting off would be targeting our main muscle groups! This would include the hamstrings, hip flexors and glutes. I also think that stretching out our muscles in the shoulders/chest (trapezius and pectorals) is important in improving posture, especially now people are working from home more.  

8. Any general advice on running form?   

Be aware of your posture, it is so easy when you are running to forget about posture but try to be aware of your shoulders, keep your back straight and make sure you aren’t leaning forwards. Having a stooped posture when running can lead to back, shoulder and neck issues in the future.  

Find a stride that works for you; land gently to help prevent any injuries. Elbows tucked in by your side and good arm swing will help maintain a rhythm and propel you forward also.   

Again, completing frequent stretches and strengthening exercises for our big muscle groups e.g. abdominals and glutes will help stabilize your running technique. 

9. How is it best to support recovery e.g. on a rest day, after training etc? Top tips?  

Stretching after training will support our recovery by eliminating lactic acid build up and improving our blood flow. Try and incorporate stretches after every work out to support your recovery. A gentle walk on a rest day will also help reduce joint stiffness by circulating the blood flow. Correct nutrition will also support our recovery e.g.  Consuming an adequate amount of protein will help recover muscle fibres that may have been damaged through exercise as well as helping to replenish any depleted energy stores. Recovery days are important as these are days which allow our muscles to repair and therefore strengthen and improve performance. Everyone is different in regard to how many rest days a week they should have but I would recommend to rest the muscle group the day after you exerted it. Definitely make sure you are sleeping enough also, our body needs sleep to recover, try to get a good 7-9 hours. 

I would also recommend foam rollers, ice/ heat packs and even a sports massage to also aid recovery for more intense training schedules.  

10. How should I treat/prevent runner’s knee? 

If you start to experience pain around the knee (patella area more specifically) when you are running, bending your knee, kneeling, walking down hill/ downstairs, you may have runners knee. It’s a very general term for knee pain that may not have stemmed from running.

It is a problem that can often resolve itself.

To treat it I would recommend resting the knee from strenuous activities for around 2 weeks e.g. running, squatting, lunging. Not everyone will get swelling with this pain, but a cold ice pack on the area for 20 minutes or so every 4-5 hours can ease not just swelling but the pain also. Elevating your knee when you can will also help with swelling. 

To treat / prevent this condition, correct footwear can help improve position of your feet and therefore pressure around the knee. I’d also recommended stretching and strengthening the area around the knee. For stretching, I would target the quadriceps, calf, hip flexors and hamstrings. For strengthening I would recommend calf raises, wall slides, clams, step ups and glute bridges. As always, if this pain persists, get it looked at by a professional. 

Many thanks to Emily for answering these questions!

Emily is supporting NHS England’s ‘We Are The NHS’ campaign. To find out more about a career in the NHS, please search NHS Careers’ or visit We Are The NHS to find available roles and training support on offer.

Dealing with injuries as an athlete

At university, I undertook a short course on sports psychology, hoping to garner some insight into what makes pro athletes tick, and how the rest of us can improve our own psychology to improve our sport. The topic that stuck with me most, however, was talking about the effects of injuries on athletes, and not just professional ones. Since sports have strong mental as well as physical benefits, the stress and anxiety caused by injury can sometimes be almost incapacitating. Figuring out how to keep fears and potentially serious mental health problems at bay is both vital and complex.

While I’m no expert, I have an unfortunate amount of personal experience dealing with recurring injuries, namely IT band syndrome, caused by doing ‘too much, too soon’ in most athletes, but initiated and exacerbated almost solely by road running for me. My first physio told me to ‘stop running’, in favour of all other sports, which did nothing to help the actual problem, since I was always going to run, I just needed to know how. And so commenced 6 years or recurring injury.

After a huge flare-up during training for and running Tokyo marathon in early 2019, I worked with my second physio, Zoe, from Physio Motion (London based) to figure out the cause of my particular injury (weak glutes, poor running form to compensate) and work on those issues. Since then, I’ve been able to run two ultramarathons and 50+km weeks on trail (big for me – previously 5km would hurt) with no pain until recently, on a very tiring 10km road run around Bristol.

So, in my current mindset, I thought it might be helpful to share my top tips for dealing with injuries, both mentally and physically.

Get a diagnosis

For many people reading this, your injuries will be recurring, so you’ll have a good idea of what the pain is, and what it means. However, for many others, you’ll have a ‘lateral knee pain’ or ‘calf niggle’ and won’t know what’s gone wrong. Getting a diagnosis is vital to taking the right steps to recovery. Taking time off until it doesn’t hurt and then going straight back to what you were doing before doesn’t treat the root cause of the problem, so you might have the same issue again. Get a diagnosis and a plan to recover.

Know what’s gone wrong

This might be personal to me, but when things go wrong, I need to know why. Understanding the details of why something went wrong, what happened in the lead up and what I can do next time to avoid the same thing happening helps me feel in control of the issue. It also helps prevent it happening again. If I think about it, the recent cause of my flare up was: 2 weeks off followed by 3 very stiff road runs in quick succession, followed by a lack of stretching on top of 9 months without a regular or sufficient physiotherapy strengthening routine. Know your triggers and work to fix them.

Accept reality

If you are injured, the chances are that you felt a niggle before it turned into a full-blown injury. If you had taken a step back at ‘niggle’, it may never have turned to ‘injury’. So now you’re injured, it’s time to accept that reality. It may not be the reality forever, but for now, pushing through the pain doesn’t make you hardcore, it makes you stupid (speaking from experience). It also means your injury will likely take longer to heal and you’ll spend more time away from what you love. Accepting your current state means that it’ll likely last for less time.

Treat recovery like training

If you’re anything like me, you get pretty exciting when a new training plan comes your way, but groan at the idea of a physiotherapy/rehab plan. However, technically, a rehab plan is the same as any other training plan – it’s taking small steps to improve from the position you’re currently in, to the position you want to be in. Switching your mindset from ‘rehab is a chore’ to ‘rehab is training’ can help keep motivated. The more you stick to your rehab plan, the sooner you’ll be back to the training you love.

Enjoy the time off

When you know you can’t run/do the sport you love, it seems like all you want to do is that thing, but in reality how many times did you think ‘I wish I didn’t have to go on this run’ when you still could? Time off is a chance to take stock, recover both physically and mentally, and improve other skills too, be it in the gym or at work. You’ll be amazed how much free time you have all of a sudden! Again, this is about mindset – you can choose to resent the free time, or you can choose to do something productive with it (rest is also productive).

Speak to others

While being pragmatic is always best when it comes to injuries, sometimes speaking to someone else who can share your frustrations can make you feel less alone. Sharing tips and irritations can be helpful, and having a downright bitch about your injury every now and again can feel good. It’s unfair that I’m injured. I read my body well, I rest well, I eat well, I don’t do huge mileage, and yet here I am once again. It’s immensely frustrating. Once you’re done, pick yourself back up and get on with your rehab plan.

Go back slowly

At the end of your 6 weeks or 6 months, you’ll likely be trepidatious but excited to get back to running/whatever sport you love. However, these are the tentative first steps after months of recovery and work. Don’t go out all guns blazing, however fresh you feel. Work with your physio to plan your return to training. A 2km run is as valid as your previous 20km runs. Don’t let ego or excitement get in the way of a slow and sensible return to training – your body will thank you in the long run (so to speak)! And if anything, you should be finishing your sessions feeling like you want to do more.

This piece has been helpful to write for myself at least, so I hope it also helps a lot of you! Save it, share it, bookmark it on your laptop. 65% – 80% of runners get injured each year, so it’s likely that you’ll need this advice at some point, whether that’s now or in the future. Good luck with your recovery!

If you enjoyed this article, please consider making a small contribution to the running of my blog.

What to do with your old trainers

As a runner, I have a permanent underlying guilt about the fact that I literally wear through my shoes in a relatively short amount of time. I run some tough trails, meaning that any trainers I own (trail shoes especially) undergo a fair amount of wear and tear, and usually break to the point of being unusable by 18 months in. At this point they are relegated to walking and gardening shoes, or thrown out.

My favourite Columbia trail shoes, which have been relegated to gardening and walking shoes after just a year

Of the 24 billion pairs of shoes produced each year, 90% are likely to end up in landfill. This is both due to the over-production of (often poorly-made) shoes, and the lack of widespread recycling systems. However, once your shoes make it to landfill, they will likely take hundreds or thousands of years to break down due to their plastic composition (PVC or EPA makes up 35% of shoes globally), all the while releasing toxic chemicals into the surrounding area. In landfill, due to the anoxic conditions, they’re likely to never properly break down at all.

Across the globe, we each buy approximately 2.5 pairs of shoes a year, with most of those sales happening in just 10 major markets. The average American buys over 7 pairs a year. The vast majority (almost all) companies selling shoes do not offer end of life solutions for their products, instead relying on landfill and pushing up demand for further consumption. However, 52% of shoppers in the UK said they’d be more likely to buy from a company if it offers an end of life solution, e.g. recycling or fixing, with 60% being willing to pay more for shoes that had this option.

With trainers the problem is further exacerbated, with experts suggesting that trainers get replaced every 500 to 750km (300-500 miles), which equates to 4 to 6 months for someone who runs 20 miles a week. Even if you eke out every last step from your shoes, they are not designed to last beyond their useful life so may tear or break within the year, and it can be dangerous to run on totally worn-out shoes, increasing the risk of injury.

So what can we do with our old trainers, once worn out or no longer wanted?

Donate

The best option is to donate unwanted shoes that are still usable. If you forget cosmetics, the majority of shoes we throw out are still perfectly functional in their job to protect feet. Better quality shoes can be sold via Depop, and others donated to charity shops. For running shoes, The Running Charity donates activewear to young people who would otherwise be unable to afford them. You can send your unwanted clothes and shoes in to them to be given a new life. Similarly, ReRun Clothing is another organisation that accepts unwanted running clothes, which are sold. All the profits go back into the running community. You can also buy secondhand and up-cycled products here! Find your nearest donation point.

Repair

Repairing shoes should be far more common than it is, with cobblers fixing all sorts of damage and wear on shoes. However, this is little harder on trainers, due to the complex support required. Speak to your local cobbler to see what they can offer. Very few brands offer reconditioning services, but Vivo Barefoot has just launched ReVivo, a service that repairs and re-sells old and unwanted Vivo shoes, providing lower priced options with a significantly reduced environmental impact. The shoes are often as good as new, proving that reconditioning and repairing trainers is not as hard as previously assumed, setting a precedent for the rest of the industry. This small family-run brand is showing that if they can provide end of life solutions for shoes, large brands should undoubtedly be able to too.

Vivo Barefoot are providing innovative options for unwanted or old vivo products

Recycle

The next best option for completely worn-out shoes is to recycle. Nike’s Reuse-A-Shoe scheme has processed 33 million pairs of shoes since 1993 when it launched. These shoes get recycled into surfaces for playgrounds, running tracks and other clothes. See where you can drop of your shoes. The company I:CO provides recycling services for brands in the US, partnering with brands such as Asics and Columbia to collect unwanted shoes and clothing in return for vouchers. In the UK shoe recycling can sometimes be found near supermarket superstores and specialised recycling centres. Many specialist running shops around the UK also have their own shoe recycling programmes – pop into your local one and see if this is something they offer. Runner’s Need is providing recycling bins as part of their Recycle My Run scheme in stores up to the 31st Dec 2020, giving a £20 voucher in return for a pair of old trainers. Don’t forget to tie your shoes together to prevent pairs getting separated!

Many specialist running stores provide options for recycling your old trainers

Although the above options are great, it’s worth remembering that it is impossible to be fully sustainable while simultaneously consuming at the rate we currently consume. Recycling and donating are great, but not if your’e only doing so in order to validate buying new shoes/clothes. As runners, we should be aware of the world around us, and the impact we have on it. Although running is a self-propelled sport, you can lessen or increase your impact based on the purchasing decisions you make.

However, the blame does not fall entirely on the consumer. There is a real dearth of beneficial end of life options for shoes globally, and brands have no real incentive to fix this. For an industry worth more than $200 billion in 2020, requesting further research into, and better options for a shoe’s end of life should not be too much to ask. While brands product ‘eco-friendly’ shoe ranges or styles here and there (e.g. Nike’s Space Hippie shoe, Adidas’ Ultraboost DNA Loop), the quantity is nowhere near enough to make even a dent on the non-sustainable plastic shoes created each year. If sustainable shoes and end of life options are available, why are we not insisting on them? It’s time to ask brands to do better.

What do you do with your old shoes once you’re done with them? Do you know of any brands changing the game when it comes to recycling trainers? If you enjoyed this article, please consider making a small contribution to the running of my blog.

How to run in the rain

As winter draws nearer for those of us in the northern hemisphere, the weather closes in, making sunny days a rarity and rainy days more and more common. For anyone who has recently taken up running, this might be a bit of a shock – after a glorious 7 months of sunshine, it’s the sort of time where hanging up your trainers, sticking on a cosy jumper and curling up in front of the fire seems far more appealing than the idea of heading out for a run.

There are loads of great reasons why running in the rain can be a good thing, not least because rain happens and if you want to progress, it’s something you’ll probably have to get used to as a runner. On top of that, rainy days are usually fairly empty out and about, meaning it’s one of the few times you won’t have to worry about crashing into people or sharing the trails with too many others.

SO, I thought I’d write this little piece with the aim of encouraging you all to get out. If you can get out in this weather, you can get out in anything and that makes you pretty badass. It’s also worth noting that by far the hardest part of many runs is getting out the door – once that’s achieved the rest is often plain sailing. Thanks to my Instagram followers and Tribe Run for Love crew for sharing their advice too!! Ps. If you’re looking for a 2021 challenge, their 250km ultramarathon may give you all the motivation you need. Sign up to be notified when it launches!

Good wet weather gear is vital, but don’t overdress like I always do! You’ll regret it.
  1. Meet up with people. Running in the rain doesn’t seem so pleasant until you pair it with another reason, such as a social one. Meeting with someone to run, whether you talk the whole way or run in silence, is one of my favourite things to do. Knowing you’ll be letting someone down if you don’t show up is good motivation to get out the door.
  2. Don’t overdress. It’s currently Autumn, which means the temperature is actually perfect for training (apparently the optimal endurance training temp is 9-11 degrees). Don’t be overzealous with the layers, or you’ll be stripping down and carrying them around for the rest of the run, and sweating too much can actually cool you down further. Dress for 5-10 degrees warmer than it actually is. Be bold, start cold!
  3. Men – use Vaseline on your nips or wear a bag to stop everything rubbing! Esp important for longer runs.
  4. Wear a cap. These aren’t only useful for sunny runs – caps are great for preventing rain from getting in your eyes.
  5. Cooler runs are easier on the body. Make the most of the cooler temperatures to get in some speedy runs!
  6. Your skin is waterproof! Nothing bad is going to happen if you run in the rain and get a little wet.
  7. BUT avoid the most stormy days. Running in a named storm may be possible, but it might not be sensible, especially if you’re running under tree cover, as branches are prone to snapping off in high winds. Plan your training days to avoid the worst weather.
  8. Invest in good gear. Good wet weather gear can make the difference between being able to train comfortably all winter and avoiding running altogether. Invest in a good rain jacket (a light one and one with taped seams for the heaviest rain on cold days) and a base layer that’ll keep you warm when it’s cold, and cool when you warm up. If you’re into trial running, make sure to have good shoes that won’t rub when they get wet. Consider Goret-Tex or OutDry for waterproof trail shoes.
  9. If you wear glasses, don’t. (Contacts work better).
  10. Motivate yourself with what you’re going to do post run, be it a warm bath, hot shower, cuppa and/or cake. Everything feels better after a tough run.
  11. Don’t forget to drink! When it’s wet and/or cold, it’s easy to lose track of how much you’re sweating. You still need water, even when it’s cold!
  12. Put your phone somewhere waterproof (sandwich bags work well).
  13. Braid your hair/avoid ponytails – the rain will matt it an it’ll be a nightmare to deal with when you get back.
  14. If you get cold hands, invest in good running gloves. I find that if my hands are cold, the rest of me is cold, so I wear gloves all winter. This is esp important if you have Raynaud’s.
  15. If you’re running far, tell someone where you’re going and/or share a tracking link (Strava has Beacon so family can follow your location). This is useful for dark runs and those in low visibility for ease of mind.
  16. Most of all, have fun! Running in the rain really isn’t that bad once you’re out, and it’s the chance to let your inner child out! Splash in puddles and enjoy the empty streets.

Watch this vlog to see some of my favourite winter training gear. If you found this blog post helpful, please do share with anyone who might find it useful or share and tag me on Instagram!

My first ultramarathon – the lowdown

On 19th September, I ran my first ever ultramarathon, a 50km, 1900m elevation gain jaunt in the Peak District, one of the UK’s National Parks. The race itself was different to any other I had done, not least because of social distancing measures put in place to ensure the competitors safety, and was superbly organised by Ultra X (the co-hosts of my other big adventure, the Tribe RFL).

I arrived in the Peaks on the Thursday afternoon, wanting to get a feel for the area and have the chance to explore a little – the issue with racing somewhere is that in the couple of days before the race you don’t want to do anything that might hinder your ability on the day, but then after the race you’re incapable of actually moving and doing anything fun. I’d always recommend arriving 3 days before a race if you want to be able to explore and get in a shakeout run!

Warmup hike around a gorgeous Mam Tor loop

We did just that – on Thursday we did a short walk, and on Friday a slightly longer one of about 12km, scouting out a small part of the course. Saturday was, of course, a total rest day (which I found myself very much needing after our walk the day before). It wasn’t a ‘carb-loading’ day per se, but the whole week previously had been filled with a slightly greater proportion of carbohydrates than usual to make sure muscle glycogen stores were as full as they could be.

On Saturday I set up camp with the runners completing the full 125km weekend, who were coming back from their first day (75km) as we set up my tent. The evening was spent eating our freeze-dried meals and snacks while listening to people recount their adventures from the day.

My tent setup!

Meals/snacks/beverages:

The next morning started with a big breakfast and some snacks at around 8am, followed by taping of my irritated tibialis posterior, a little niggle I’ve been having on and off since January. Better to preempt injuries than have to stop mid race! Coffee x2 in (I tend to save caffeine for race days), three loo breaks (nervous wees are a thing) and a little jumping around at the start line, we were off. COVID restrictions means that we set off in waves, so I started alone, but shortly caught up with a friend from the Azores Run for Love (these events are small, so you often see the same faces pop up again and again, which is part of what makes them lovely!).

Simba and I running the old Mam Tor road down to checkpoint 1. Photo by Benedict Tufnell

Race kit (where I can’t find the exact kit I’ve put their newer versions, or left blank if there isn’t one):

The first 5km of the race were done at my usual long run pace, which may have been a bit fast but we made the most of the downhills and easier terrain to warm up quickly. We made it to the first checkpoint in less than 30 minutes, after which I took off my trousers and packed them away. I also took my in first nutrition around then.

Race day nutrition:

  • Lucho Dillitos coffee and guava cubes
  • Fruit sticks (like YoYo)
  • Human Food
  • Boiled sweets
  • Phizz rehydration salts
  • Homemade ginger parkin cake
  • Coca Cola (while I usually hate coke, it is one of THE BEST things to drink mid long run. I guess it’s the combo of sugar and caffeine that does it!).

I preempted one of the colder parts of the route by keeping on my warm weather gear for the first peak, as it was still early and cold and the wind was freezing up there! But after summiting the first peak, I took off my rain jacket and stored it away in my bag. This was the order of the day – run, drink, eat, strip a layer, repeat, until I was just wearing my shorts and a t-shirt (while I love to run in just a sports bra, for longer races I try to wear a t-shirt to avoid bag chafing and sun/wind burn). And that’s how I got round the race! Food, water and one foot in front of the other.

I finished the race in 6h49mins, which was over an hour quicker than I had anticipated! It also afforded me the place of 6th woman, which is better than I could ever have expected. I hope to do more soon – it really was SUCH a fun day. I don’t think I’ll ever get bored of the outdoors, and this was the perfect way to spend as much time in it as possible (and eat as much food as possible!). Watch this space for another race 😉 I’d love to hear if you have any plans for similar races coming up? What gear do you swear by? I’m always up for getting more recommendations! Comment down below!

One of the more roady parts of the race (15km in or so)

You can see my vlog of the race below – don’t forget to like and subscribe if you enjoyed!

Huge shoutout to Simba (middle) for running back from the end to collect me 3km from the end and force me to run the whole last segment. I wouldn’t have otherwise!
Second massive shoutout to my dad and his girlfriend, Charlotte, who drove me to the Peaks, helped me set up camp and plied me with ginger parkin when necessary. I literally couldn’t have even got to the race without them!

How periods affect training

Despite working in the realm of ‘women’s health’ for many years of my life, I recently realised that this wasn’t something I’d ever written, vlogged or even talked about much on my social media. As something that affects so many of us, I thought it would be a good idea to rectify this, and hopefully shine some light on how menstrual cycles can affect training, what it means to lose your period and how we can take care of our bodies the best we can, while achieving the fitness goals we set out to achieve.

To give a little background, I worked at the Royal College of Obstetricians and Gynaecologists as a press officer and social media manager for over a year after I left university. I then went on to run the social media accounts for Freda, a sustainable period products brand that helps reduce period poverty here in the UK with every purchase. So, I know a thing or two about periods and the taboos that surround them, but for some reason have never spoken about it openly. Many thanks to Renee Mcgregor, a sports dietician specialising in overtraining and athlete health, for her help talking me through the complexities of the human body. Give her a follow, and check out her ebook for more information on this topic. 

Do periods affect training?

Historically, scientific research on women has been limited, thanks in no small part to the fact that periods are considered a ‘confounding factor’ when it comes to medical trials. In addition, the difficulty of finding a large enough cohort of people whose cycles match up adds an extra layer of complexity in organising scientific trials, limiting the number that have been carried out. However, more recently there have been several studies that show that changing hormones can affect both how we feel, as well as our performance. For years, scientists and coaches have worked on the assumption that biological females are essentially the same as males, just with different reproductive organs, but when it comes to training and the effect of hormones, we see that this isn’t true. 

Anyone who has periods will know how moods, energy and motivation vary throughout their cycle, although you might not know why this is. FitrWoman, an app designed to assist training planning around the menstrual cycle, explains how training can be affected by fluctuating hormones throughout the four-phase cycle. It is important to remember that while the average length of a cycle is 28 days, for someone else it may be more or less – what is important is knowing what is normal for you. 

“Starting with periods (phase 1), this is when women can experience a high amount of symptoms (e.g. back pain, cramps, fatigue) which can impact how you are feeling and therefore may impact exercise training/performance. Anecdotally, lots of the sportswomen we come across also cite that heavy bleeding has either caused them to change the way their train or miss training altogether, so this is definitely something key that we want to address. Things like moon cups can be game changers for some, and really heavy bleeders may want to be referred to a gynaecologist.

“After menstruation, levels of the sex hormones oestrogen start to increase (in Phase 2), and this can often be a good time to progress in training and just crack on. There is a little evidence to suggest that you can actually capitalise on strength training a bit more in this phase, likely due to the effect that oestrogen has on muscle anabolism/muscle protein synthesis.

“Oestrogen levels rise to a peak just before ovulation, and then progesterone levels start to increase (in Phase 3). Both of these hormones travel in the circulation and therefore can affect many physiological systems, not just the reproductive system. Progesterone often causes a small increase (by about 0.3-0.5 degrees C) in core body temperature and may cause an elevated heart rate, both which may affect exercise in the heat. Phase 3 can also be when sleep disturbances occur, and so without the right strategies in place, this can affect training. 

“Towards the end of Phase 3, and in Phase 4, pre-menstrual symptoms are likely to occur, and this is where a lot of our work with our Female Athlete Programme is focused on. Whilst there is little evidence that exercise performance is affected by menstrual cycle phase, this is with a slight caveat of: ‘given that symptoms are managed’. Research has found that many active women say their menstrual cycle has negatively impacted their performance, and it is often during this phase. The sharp drop in oestrogen and progesterone concentrations could result in delayed recovery, increased cravings, increased fatigue, pain, mood swings and poor motivation through a multitude of mechanisms. However, it’s not all doom and gloom! It’s just about learning what your individual menstrual cycle means for you and being savvy about how to manage any symptoms you experience”. 

Esther Goldsmith, sports scientist at FitrWoman
How hormones fluctuate during a standard 28 day cycle

All this to say: where you are in your cycle really can affect how you feel during training, but provided it’s not too hot, and provided you are able to manage symptoms, there’s little reason why your overall performance would be affected by your cycle. Having said that, it is important to note that if you are struggling, it might be worth switching round your routine in order to capitalise on days that you feel stronger. Tracking your cycle might help explain days where effort felt higher, or days you really aced training. I generally think that if I can workout on a day where I feel very ‘meh’, I can workout any day, and it’ll feel so much easier!  It is important not to beat yourself up for a ‘bad’ training session – every session serves a purpose – and while your cycle may not be an excuse for a bad session, it may well be a reason. 

Should you exercise on your period?

We are all unique, and as with so many health-focussed topics, the answer to this depends on personal preference and how you feel, as mentioned above. For many people, exercising during their period alleviates symptoms such as cramps and low moods, meaning that training is a great way to manage these things. For others, however, training can feel impossible, or at least immensely unpleasant. Dr Vanessa Mackay, spokesperson for the Royal College of Obstetricians and Gynaecologists, recommends attempting light exercise during your period. 

“Women may not feel like exercising during a painful period, but keeping active can help relieve period pain and discomfort. Woman are encouraged to try low impact exercises such as swimming, walking or cycling.

“Exercise can also help to regulate menstruation. If women are stressed, their menstrual cycle can become longer or shorter, their periods may stop altogether, or they might become more painful.  Regular exercise, such as running, swimming and yoga, can help women to relax.

“If women experience severe period pain, or their normal pattern of periods change, they should speak to their GP.”

What’s important to note is that while it may assumed to be ‘normal’, being bedbound during your period is not something you should just ‘have to live with’, and if you are experiencing extreme discomfort and pain, you should visit a gynaecologist or doctor. Sadly, understanding around these issues is still pretty poor – it takes on average 7.5 years for someone to be diagnosed with endometriosis, for example – but if you feel something is wrong, please insist on seeing your doctor and getting a diagnosis. Similarly, if your normal pattern changes, e.g. you experience very heavy bleeding suddenly or lots of pain, speak to your GP, or even better a gynaecologist or endocrinologist. You should not have to suffer in silence. 

Fuelling also may need to change around your cycle, especially in endurance sports. As hormones fluctuate, the need for protein and carbohydrates varies, as well as micronutrients, such as iron. Iron is especially important during and after your period, as iron is lost when you bleed. During phase 1 and 2 (the first half of your cycle), more carbohydrates are required, as the body is burning more fat. This is especially important in endurance training, and long fasted sessions should be avoided, as they place unnecessary stress on the body. During the second half of the cycle (phases 3 and 4), progesterone levels are higher, as is the BMR (basal metabolic rate), meaning that cravings are higher, but also that the body really does need more food. Energy expenditure can increase by 2-11% during this half. Here you should consume more healthy fats and have a regular intake of protein. A general rule of thumb is to make sure you’re getting in enough carbohydrates, have a regular intake of protein and listen to your body – it may be telling you exactly what you need! 

For what it’s worth, I do not consciously change my exercise routine around my period. However, I do experience very low energy at certain times of the month (not every month – I’m still trying to figure out when, exactly) and often change around my routine to allow for extra food and rest on these days. I would never head out for a long run on a day when I feel exhausted to the point of needing a midday nap, and might instead take a walk or fit in a stretching session (both of which are useful parts of training, just less intense). Having said that, I also find a short (5-8k) run helps with PMS symptoms more than anything else, including painkillers! They’re definitely not my best runs, but for cramps and low mood, nothing beats an easy run for me.

TL;DR

  • Your hormones may affect perceived effort in training depending at the point you are in your cycle, especially in endurance training and in the heat.
  • Every woman is different: while some may feel no change, others may experience severe symptoms that affect how they are able to train each month. If you feel unable to complete normal tasks, consider visiting an endocrinologist or gynaecologist.  
  • Low intensity exercise may help reduce pre-menstrual symptoms and regular exercise is recommended to keep the body healthy. 
  • Your hormones can be capitalised upon to make the most out of your training – it’s not all bad news! Some parts of the cycle may be better for muscle growth, and training when you don’t feel your best can make other training sessions and races feel that much easier. 
  • Be kind to your body! Don’t beat yourself up about a bad training session. Ensure you are getting enough rest days and taking on enough fuel and you’ll be back on track in no time. 
  • Don’t forget that carbs are a necessary part of training, and especially required in the first half of your cycle. Make sure you have a good intake of protein and healthy fats. 
  • Periods and hormones are healthy. It is impossible to be optimal if these hormones are out of whack e.g. if you lose your period due to overtraining. More on this later!

I hope this helps you and answers some of your questions about training at different parts of the cycle. Many thanks to Fitr Women for explaining the different phases and how these may affect training. If you are not sure how your cycle affects you, it may be worth tracking it with an app or on your calendar. While it may not be an ‘excuse’, it can often be reassuring to know why a particular session felt so hard, and know the days you will be able to make the most out of your training. 

What I’ve learned from this research is that everyone is unique, and what works for one person may not work for another. However, it does seem to be the case that when everything is functioning well, the menstrual cycle can be beneficial for capitalising on training and optimising performance. It’s sad to see so many women experiencing debilitating symptoms every month and assuming this is normal. I hope this encourages more people to know what they are capable of, and others to seek help if they feel something is off. 

If you’d like to learn more about this topic, these podcasts were particularly helpful for me:

If you found this blog post useful, please do share with anyone who might find it useful. If you enjoy my posts regularly, please consider contributing so I can keep this page up and running (no pun intended).

How heat affects your training

As summer kicks into full force here in the UK, I see more and more comments about how heat is affecting training – both from others and myself! Running in the heat is hard, as is doing any form of exercise that raises your temperature. Our bodies work hard to maintain a stable internal environment and when that’s put under pressure, it has to work even harder to keep everything steady. If you learned about homeostasis at school you’ll know all about this!

The ideal temperature for endurance running is 9.5 – 11 degrees C (50F, with women preferring the upper end of this). For sprints, however, the optimum temperature is around 22 degrees C (72F), showing that the best temperature for training depends on what you’re doing, as well as personal preference. However, there are numerous benefits to training in the heat, not to mention it’s fun to get out on a sunny day! So long as certain precautions are taken, there’s no reason hot days shouldn’t be enjoyed just like any other.

Make sure you plan long, hot runs and are kitted out appropriately! Check out this vlog for an introduction to trail running.

What happens to your body when you train in the heat?

To compensate for the warming temperates created from exercise, your body sends more blood to the skin, allow heat to be lost via convection, radiation and evaporation. The warmer and more humid the external environment, the harder it is for heat to dissipate quickly, meaning you’ll cool down more slowly.

There are many physiological changes that occur to keep you cool, but after a point they may not be able to keep up. If your body gets too hot, it starts to rebel, telling you to slow down, drink, maybe even have a sit down. The first symptoms of heat exhaustion are dizziness, nausea, headache, extreme fatigue, cramps and mild confusion. Pushing through exhaustion can lead eventually to heat stroke, with the result being damage to vital organs as the body’s internal thermostat goes out of whack. It’s advisable to slow down long before this point, and planning your nutrition and hydration can stave off heat exhaustion for a long time.

Humid weather reduces the speed at which your body can cool down, meaning that even relatively cool temperatures can become exhausting.

How to train in the heat

It takes our bodies one to two weeks to adapt to training in the heat, which is why training can be especially hard at the start of summer – as soon as you get used to running at one temperature, it gets hotter again! In addition, beginner runners and people new to exercise will be less optimised to cool down quickly – the more you exercise, the more efficiently your body learns to cool. Hence very fit people may sweat more, and less fit people may need to take it easier on hot days! There are, however, certain things you can do to still make the most of hot days, and make sure you’re keeping safe when you train.

  • Avoid training in the hottest part of the day. Aim for early morning for the best temperatures (there’s also nothing nicer than a run at the start of a glorious summer’s day!).
  • Replace lost electrolytes (salts) with dietary salt or an electrolyte drink/rehydration salts.
  • Make sure you are hydrated well before heading out on a run or to the gym. This doesn’t necessarily mean glugging 2L of water before heading out, but make sure you’re hydrated the night before and morning of a big run or training session. If you’re working out for a long time, take water with you.
  • Wear sunglasses, a cap and light clothing to reduce the effect of the sun when outside. Always wear sweat-proof suncream.
  • Take it easy. As you acclimatise, your training sessions will get easier, but while you’re adapting, train by effort, not data. This means you may be running slower, shorter and lifting lighter with fewer reps, but that’s ok! The effort you expend is the same, and it’ll leave you a better athlete.
  • Avoid training on the hottest days if you’re concerned. It is possible to plan training days around the weather – I often do this to avoid rainy or extremely hot days, and train either side of those days.

The more you train in the heat, the more tolerant you will be to it. Stick it out, knowing that your runs/workouts may be compromised in the meantime, and within a week or two you’ll be amazed how normal it feels. Think of it as training adaptation – in the same way that training stresses out the body to make it more adapted, heat does the same. So long as you’re being sensible with hydration and your goals, there’s no reason not to train on hotter days. It’s just up to personal preference!

If you enjoyed this post, please consider contributing so I can create more. Feel free to suggest more topics while you’re at it!

How to get back to running after injury

We’ve all been there. With 65% – 80% of runners experiencing an injury each year, the chances are, you’ve spent some time injured in the time that you’ve been running. Getting back to training after time off can be daunting and confusing – what level of pain is acceptable to push through? How far should you run? What cross training should you do, if any?

Disclaimer: before we start I’d like to point out that I’m no expert, I’ve simply experienced my fair share of injuries , physiotherapy treatment and coaching. In 2016 I developed IT band syndrome, a common runner’s injury, which I proceeded to push through, after being told it ‘won’t cause any permanent damage’. Still now I am experiencing the effects of this recurring injury, although I have since developed many techniques to reduce the amount of flare ups I have, and haven’t felt pain since last year!

With so many people taking up running during lockdown, it’s no surprise that injury rates have gone through the roof, and with access to physios and doctors seemingly limited, people are more and more turing to the internet for help and advice. So, here are my top tips for returning to running following an injury. Remember though – if the pain doesn’t go away, or is recurring, please do visit a specialist, as they will be able to help far more than anyone on the internet.

  1. Prevention is better than cure

The best way to recover from an injury is not to get it in the first place. ‘Oh great’ you’re thinking, a bit too late for that. Well, yes and no. If you are injured at the moment, think about why you ended up in this place. Injuries are often a sign that you are trying too much, too soon. Most coaches recommend the ‘10% rule’, increasing weekly mileage by no more than 10% per week. More than this puts your body at greater risk of injury, meaning that you have to take more time off. Consider sticking to this rule to avoid future injuries. Another piece of advice would be to avoid trying too many new things at once. Want to try longer runs? Don’t do extra speedwork that same week. Giving hill sprints a go? Go easy on your longer run. Having a diversity of training is good, but don’t add everything at once. Are you doing strength and conditioning and mobility work? Is your footwear wrong? Working through all the possible causes of injury can reduce your risk of having the same issue in the future. Almost everyone gets injured, it’s just a part of running, but reducing triggers means that you can spend more of your time doing what you love, and less time rehabbing.

2. Slow and steady wins the race

There are many different kinds of injury, but for the most part, rushing recovery won’t help the situation. The temptation once most of the pain has gone, is to jump right back in where you left off, but this is inadvisable. Since most running injuries are caused by doing too much, too soon, the same logic applies for coming back after an injury. It might feel like your first few weeks back are boring, slow and monotonous, but these are your ‘testing’ weeks. You should be keeping in tune with your body, listening out for small niggles and trying to maintain good form throughout. This is hard to do if you’re going for killer miles or sprints, so just take it easy. A slow return to running will likely mean that you remain un-injured for longer, and get help quicker if you do get injured again. Slow and steady wins the race.

3. Don’t run through the pain

Generally, pain is there for a reason. Ignoring it ‘because you know better’ can backfire horribly, and unlike ITBS, many injuries can leave you with permanent damage if ignored. As you progress and become more experienced, it may be possible to tell what pain is OK to run through, and what pain is most definitely not, but for beginners, running through a new pain is ill-advised before getting it checked out. Recovery from common injuries such as shin splints can be further hindered by even walking on them, let alone running. Always ask your physio if you’re not sure what level of pain is acceptable.

4. Physiotherapy and strength & conditioning

The chances are, if you know what injury you have, you’ll have some sort of mobility/S&C/physio plan to strengthen the area and get yourself back on track. As stupid as it sounds, simply thinking about the physio session are not going to lead to the same improvements as actually doing them. Yes, they might be boring, and yes, they’re probably not why you started running, but they’re also the thing that will keep you healthy, balanced and less injury prone long into the future. If you do them. I would also recommend keeping up elements of your physio long past the point that your injury has healed, even incorporating them into your weekly strength sessions. If your injury was due to a weakness or imbalance, this will help rectify that, reducing risk of the injury recurring.

5. Cross train

Cross training (i.e. incorporating training sessions that aren’t running, e.g. weight lifting, cycling, yoga) has a plethora of benefits, from reducing boredom to making you a stronger runner. This is perfect if you’ve taken some time off running, as it will reduce the weekly load on your muscles and joints, while still increasing strength and endurance. Find something you enjoy so you can remain consistent. My cross-training days are at least as important as my run days!

6. Join a running group

Finding motivation and friends to chat to following some time off running, whether due to an injury or simply just taking some time away, can be difficult. Joining a run club means more people to chat to about training, niggles etc etc, and also means you’re likely to have some qualified advice regarding your return to training. Always let them know if you have a history of injuries, or a particular injury you’re coming back from.

7. Invest in the right kit

If you’re injured, there’s a chance it could be because the shoes you wear don’t complement your running style. Most people pronate one way or another (I overpronate, because for some reason I run like I’m on a catwalk – I blame the narrow Dorset trails!). Up to 4 in 5 runners run in shoes that don’t suit their running style, potentially increasing the risk of injury. Having a gait analysis, or investing in some gait analysing insoles, such as NURVV, means you can find the right shoes to correct your gait, and work on improving form to reduce exacerbating existing injuries, and reduce risk of getting more in future.

8. Stay positive!

After injuring yourself, it can be easy to feel let down by your body. After spending months or years looking after it by exercising, eating right, resting etc., it’s easy to feel despondent when you get injured. I got to the point a year after my injury where I felt like I was never going to be able to run more than 2km again, as every time I did, I couldn’t walk for days afterwards. However, it’s important to remember that the vast majority of the time, it won’t always be like this, and you have the rest of your life to hit PBs and get back into running. This year doesn’t have to be the year. Maybe this is the year you learn to love running again, or the year you hit your first 1km without pain, or the year when you find a running community. Your experience of running doesn’t have to be dictated by PBs, races and intense training sessions. Stay positive, focus on your recovery and you’ll be back in no time! After all, if you’re not having fun, what’s the point? Running should be enjoyable, not hell!

I hope these tips help you, whether you’re injured at the moment, or want to take stock for future potential injuries. I would also say that most of these tips are suitable at all times, not just when you’re struggling with an injury. Generally, injury recovery techniques work well as injury prevention techniques and vice versa. Unfortunately, running is a high-risk sport when it comes to injuries, but I think we can all say it’s worth it!

I’d love to hear your tips for getting back to training post-injury. Please comment down below and share on Instagram!