Hi my name is Dr Chris Stevens and I'm a senior lecturer
and accredited sports scientist from southern cross university
and today Ii'm going to be answering some of your questions from ask an expert.
Is there a running technique for minimising the impact on your knees
when you run? Yes,what you want to try and do here is just
shorten your stride length a little bit and this is going to naturally
change your foot strike to more of a mid foot strike rather than a rear foot
strike. And what this will mean is that with a
mid-foot strike we're actually starting to absorb
more of the shock through our calf muscle
rather than the shock being transferred up our tibia and into
our knee joint. Just something to be aware of is that we don't want to be
running up on our toes because this can actually
be even worse and potentially cause a calf injury.
What is better for your muscles after a marathon hot or
cold? Well the jury is still out on this one.
Both types of water immersion as a recovery strategy have shown
significant improvements in the perception of muscle
soreness and also some blood and muscle markers
of inflammation so it really comes down to
personal preference here. I would recommend trying both
and seeing what works for you. What are some recovery stretches that I can do
at home using general items without having to
buy any equipment? You can look up some articles online I suggest looking at
runners world articles that's a great resource. Give a little bit more focus to
any areas that feel tight. I would recommend seeing a
physiotherapist if you are experiencing any pain
and the other thing you can do is you have if you have access to a massage
ball or a foam roller and just holding on areas that feel
tight until they just slightly release.
So hello!
My name is Holly Muggleston and I work at Southern Cross University.
I'm a nutritionist. Runners trots is also known as runner's guts basically
starts with a rumbling in the stomach and that may be all that it is
it may also be this extreme urge to defecate
and the other one might be you have diarrhea.
So if you're doing high intensity exercise like an endurance
run the blood that would normally go to your
gastrointestinal tract to digest food gets diverted to other muscles
as you run it gets jumbled up and it jars and it basically makes you feel
like you need to have a poo. If you have less blood flow from less
fluid being in your body that can exacerbate the problem because
there's even less blood flow going to the GI tract.
Two to four hours after eating is when you would run.
The meal should be low in fiber protein and fat. It's best to drink water
or a sports drink. What's the best recovery
meal? Okay you need to have something soon after you do a run but that meal
should contain some carbohydrate to contain
protein, electrolytes and fluid. Hi my name is Scott Goddard and
I'm a PhD candidate here at Southern Cross University
and I research in the area of sport and exercise psychology.
So the best way to motivate yourself to get started is by not putting too much
pressure on yourself initially by having too many expectations
especially if you're new to running or it's the first time that you're
attempting a marathon. We should be looking at running a pace that's
comfortable or a distance that's comfortable
and a good way to think about this is focusing on finishing the run,
feeling happy to run within the next day or two.
So to keep up motivation post-race I would suggest
changing up the types of running that you've been doing so for instance
changing the distances or the environments that
you're running in or potentially the routes that you've been running.
Anything that you can change up to keep running feeling new and fresh
is a good way to continue to enjoy your running and keep that motivation up.
Hi i'm Dr Paul Butterworth I'm the
course coordinator of the podiatry and pedorthics programs
here at Southern Cross University on the Gold Coast.
So the best way to prevent common injuries is wearing good supportive
footwear, making sure that that footwear suits
your foot type whether you've got a flat foot, a neutral foot or a high arch foot.
Other ways to prevent injury are making sure that you're strapping your ankles if
you're susceptible to ankle sprains, making sure you're wearing orthotic
devices if they've been prescribed and if they haven't, getting an assessment
done prior to any marathon to see whether you are at risk is a good
idea and your local podiatrist should be able to help you.
In that space if you do get injuries we do have a health clinic here at
Southern Cross University we can offer podiatry, pedorthics, osteopathic services
amongst many others please feel free to come and see us.
Obviously you can see your local GP or your local health practitioner
should you need to.