PhysioSW19 March Newsletter

Welcome to the March Issue ofPhysioSW19 Newsletter

PhysioSW19 News

In our last Newsletter, we focused on general training tips to get yourself ready for the London Marathon or other Spring Marathons. This month, we focus on Nutrition to see you safely through your training programme, injury free and ready to take on your next 26.2 miles. Also, why work doesn’t have to be a Pain in the Neck and Staff News.

Training for the marathon? Are you eating right? Test your knowledge by seeing which of these Marathon Commandments you agree with … Read on to get the answers.

Many of us spend hours every day adopting stationary postures – commuting, sitting in front of a computer, sitting in meetings etc. Work and posture related back and neck pain is one of the most common conditions physiotherapists treat. The good news is that this type has of pain is often mechanical in nature and can quite easily be solved with a combination of manual joint and soft tissue therapy, posture re-education, as well as strengthening and endurance exercises to equip you to cope with the demands of working long hours. Click here to read the full article.

PhysioSW19 is part of the Crystal Palace Physio Group (CPPG) family and we are proud that our Occupational Health Service was the first physiotherapy service to recently attain the accreditation. Click here to read the full article.

We can provide clinicians who are members of theAssociation of Chartered Physiotherapists in Occupational Health and Ergonomics (ACPOHE), who are highly skilled in providing occupational health physiotherapy services, from performing workstation assessments, to providing bespoke onsite occupational health physiotherapy packages for your business. Contact us today for more information.

We are sad to announce that our clinical lead physiotherapist, Andries le Roux, will be leaving the practice at the end of March 2017 after nearly 6 years. We wish him all the best as he moves back to South Africa with his family.

We are pleased that Charlie Bradford has been appointed as the new clinical lead and team leader. We will also soon be appointing a new senior therapist, and will announce this in our April newsletter.

True or False?

  1. Eat lots of carbs
  2. Eat lots of protein
  3. Drink plenty
  4. Following a training schedule will to ensure you cross the finish line
  1. True – ‘Eat lots of carbs’

But it is relative to your body weight. On a training day the average marathon runner needs around 5-7g carbohydrate per kg of body weight when runs are lasting longer than an hour.

This equates to up to 490g for an average 70kg (11st) man which is the same as 5 large platefuls of pasta! Although pasta is commonly hailed as a great food to fuel a run, consuming this much would be quite a challenge for even the biggest appetite!

Good sources of carbohydrate also include fruit, dairy products such as yoghurt and milk and snacks such as crumpets, scones and malt loaf. You will need some carbohydrate in snacks twice a day as well as carbs at meal times to ensure you get enough.

  1. False – ‘Eat lots of protein’

For long distance running timing of protein intake is far more important than amounts. The average British diet already contains sufficient protein (around 1g/kg body weight) for muscle repair without the need for expensive protein supplements or shakes.

The trick is getting the right amount of protein in, within an hour of exercise and combining it with carbohydrate for maximum recovery. Ideal food combinations include a bowl of cereal, a chicken sandwich or yogurt and fruit.

  1. True – ‘Drink plenty’

But there is a catch! Avoiding dehydration is essential as in an average marathon, you will sweat anywhere between 500mls and 1.5L per hour and even more in hot weather.

However, it’s important to pace your drinking from the start of the race – if you’re thirsty you’re already getting dehydrated and it’s impossible to replace big fluid losses quickly. Sports drinks are an excellent way to replace fluids and electrolytes lost through sweat, but you should balance your drinking according to your sweat rates, as well as what your stomach can tolerate as you run. Also be aware that over drinking particularly of water alone can have dangerous consequences.

Every runner should have a hydration strategy that they’ve practiced in training.

  1. False – ‘Following a training schedule will to ensure you cross the finish line’

This alone is unlikely to ensure you finish the race. The average 70kg male, running a marathon will burn 3000kcals. It is physically impossible for the body to store this amount of carb meaning you will need to refuel whilst running to prevent fatigue. Your body needs 30-60g carbohydrate per hour, for example 500mls sports drink, 2 sports gels, 12 jelly babies.

You need to practice this in training though, as individual tolerance varies and it’s essential to find a refuelling strategy that works for you so that you can cross the finish line in style!

Finally… GOOD LUCK!

For any queries or advice about running and general sports nutrition contact our expert Nutritionist, Laura Clark

We value your feedback and would be grateful if you could complete this questionnaire, so that we continue to meet your needs throughout 2017.

For more information or to book an appointment, please contact us:
020 8947 2053

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