I seem to have acquired urgency incontinence from running. Any suggestions? It can happen anytime, not just on running days. I usually run on a treadmill, so no hard surfaces and have good trainers.

Answer:

There are a number of factors to be considered when presented with continence issues and exercise.

Firstly, you did not mention whether or not you have had children as this will have a bearing on your control of your pelvic floor muscles.

Fluid intake can also affect your bladder control: too much water shortly before or during a run can be too much to handle for the “untrained” bladder. Tea and coffee intake should also be reduced as both of these have strong diuretic effects.

Control of “core” muscles particularly deep abdominals (transverses abdominus) if not sufficient can predispose to bladder dysfunction.

I would recommend that you consult a sports physiotherapist and inquire about specific pelvic floor and transverse abdominus exercises.

If your symptoms persist then I would suggest that you discuss it with your GP.  

Kind regards 

Angela Benjamin MSc MCSP SRP

Chartered Physiotherapist

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Why am I so slow? I am 27 and have recently taken up running about 5 months ago, running 2 to 3 times a week most weeks. I first began to train for a 5km run which I managed to do in about 32 minutes but can’t seem to get any faster. I am now aiming for a 10km run in October and I’m taking about 45mins for just 7km! How can I improve my training to try and get faster?
Many Thanks
Sally

Answer:

Hi Sally,
It is a fact that if you train slowly then you will race slowly. To race faster and get your times down then you must introduce some different pace running into your training.
I would suggest that you start off by including 1 Fartlek session into your week. Fartlek is Swedish for “Speed Play” and means exactly that: you simply go out for a run and then run faster over distances to suit yourself e.g.
Start your session with a 5 minute jog then run fast for, say 200 metres then jog recover then sprint for 50 metres then jog recover then run fast for 400 meters etc. It is a very good introduction to more formal types of speed work which should be introduced into your training programme when you are ready.
The simple answer is: To race faster you HAVE to do some faster running in your training sessions.
I hope this is of some help to you – let me know how you get on.

Kind Regards
Peter

Reply:

Hi Peter,
 
I have tried the training you suggested and this morning knocked off 3 minutes off my 5km time! Thank you so much! I will definitely continue it! I ran as fast as I could for 2 minutes, then jogged for 3. Should I continue it like that for the time being?
 
Many Thanks
Sally

Reply:

Hi Sally,

That sounds really good! If I were you I would continue doing this type of session for a few weeks but I would vary the length of your fartlek runs. For example; I would do faster runs from 30 seconds up to 3 minutes but it is important that your pace over 30 seconds is considerably quicker than that over 3 minutes. This will give you a variety of different speeds in 1 session.

Good luck and keep in touch

Regards

Peter

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Lin
 
Answer: 

Dear Lin,
It’s possible that you symptoms are originating from your lower neck and upper back, as stiffness in this area can irritate the nerves which supply your upper limbs. This is relatively easy to treat and a chartered physiotherapist should be able to help you out. Alternatively they may be related to your circulation. If you speak to your local GP he should be able to check you over and refer you to a physiotherapist.
 
Kind regards
 
Angela Benjamin MSc MCSP
Chartered Physiotherapist

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I’m a life long asthmatic but pretty well controlled by the drugs
that I take morning and evening but my breathing gets out of control when I exercise in frosty weather – the moment the air temperature gets below a certain point (as now!). A doctor once told me that asthmatics just shouldn’t run outdoors in the winter. Is that right?

Lois

Answer:

Dear Lois,

Unfortunately some asthmatics find that their symptoms are exacerbated by exercise and cold weather conditions. It may be worth discussing your medication with your GP as it may be possible to control your symptoms with alternative types of inhalers. However, I would probably recommend that you confine your winter training to indoors

Kind regards

Angela Benjamin MSc MCSP

Chartered Physiotherapist

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When I first started running I found I could not breath and had to stop after 5 minutes. I could only describe it as feeling as though my lungs were not big enough to take in enough air. A personal trainer taught me a technique which has helped a lot – splitting the in and out breath into 2 – but even after a year of running I still struggle with breathing and cannot understand why other people do not seem to have this problem. It does not seem to make any difference whether I run 10 miles or 2, I am out of breath almost immediately. I have tried slowing down considerably but it does not help much. The only way I can get my breath back is to stop running or run downhill for a long distance.
Denise

Answer:
Dear Denise,

It may well be that you need to vary your training to improve your lung function e.g. try interval session of short duration sprints or some other form of cardiovascular exercise such as cross-training or skipping. You may also benefit from a lung function test – speak to your GP
Kind regards

Angela Benjamin MSc MCSP
Chartered Physiotherapist

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This may be a stupid question ,but anyway, I have been training in a gym for over 6 months now, 4 -5 times a week. Included in my routine is a 15-25 min. run which I am aiming to increase. I am going to start running outdoors in the next couple of weeks and increase my running to do a 5K race. My question is, should I still ache the day after I have run? My legs are permanently aching! I was told there is no need to stretch beforehand as long as I warm up first, and I also stretch at the end. I would appreciate your time in answering my question.
Regards

Sue

Answer:

Dear Sue,

It sounds as if you have the D.O.M.S – delayed onset muscle soreness. With the regularity of your training your body is taking longer to break down lactic acid in your muscles. It is not essential that you stretch but it may be worth varying your training slightly e.g. two longish runs per week, one speed or interval training session and one cross training session.

Excessive leg pain can also be reduced by improving activity of your core stability muscles i.e. deep abdominals and gluteal muscles. This will improve the efficiency of your hip movement during running and reduce the demand on your thigh muscles.

Make sure you are well hydrated during training sessions as this can also have an effect on how quickly your muscles recover.

Good luck with the 5K!

Kind regards

Angela Benjamin

MSc MCSP SRP
Chartered Physiotherapist

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Hi,
I have been reading lately that high-intensity training can lead to estrogen levels dropping, which in turn could affect fertility. Is that true? And if so, what intensity would lead to such a condition? I am currently preparing a marathon, running between 30 and 50 miles a week. Do I need to worry?
Thanks for your help,

Val.

Atlanta, USA

Answer:

Dear Valerie,

There are indeed well documented links between high intensity training and hormonal changes in women. Extreme weight loss associated with regular high intensity training and the resulting reduction in calories available for menstruation, disrupts the release of vital female hormones (oestrogen and progesterone).

Prolonged deficit of these hormones results in loss of menstruation (amenorrhea) and weakening or thinning of the bones (osteopenia or osteoporosis).

Interruption of the normal monthly menstrual cycle greatly reduces fertility and subsequently chances of conception will also be affected.

The average female athlete who trains between 10-20 hours/per week requires 2,200 – 2,500 calories to support a normal metabolism including menstrual cycle. Amenorrheic athletes training to the same levels have been found to have a daily calorie intake of 1,700.

Basicallyyou need to make sure that your calorie intake measures up to the demands of your sport or activity level, not only for maintenance of normal body weight and metabolic function but also to maintain normal hormone levels.

Kind Regards

Angela Benjamin  MSc MCSP

Charteerd Physiotherapist

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I started running about ten weeks ago and although I was reasonably fit from other sports, I had to start running with a programme of 1 min walk, 1 minute run. I appeared able to build this up quite quickly and 12 weeks on I am running non stop for five miles (slowly – 8.5 – 9 min per mile). I have been running 2-3 times a week, with my usual weight training, karate and cycling activities in between. All has been good, but two weeks ago, I started to get a pain in my right hip, which seems to be muscular, although it is just above the crest of the anterior pelvis. Whilst I can feel the “discomfort” at the start of the run it wears off throughout the run, however, the next day it leaves me struggling to walk. It then eases of after a couple of days (until the next run). Do you have any idea what it is – I don’t have any difficulties with my Karate, weights or cycling? Having just read the article about “base training” I wonder if the “road pounding” is an issue. I am wearing Saucony Stabils as I over-pronate. I also at about the
3.5 mile mark get numb toes – do you have any idea what causes this too?

Regards

Lyn

Answer:

Dear Lynn,

This symptom is quite common in runners who overpronate. The muscles around the pelvis that should stabilise the hip during the landing phase of your running i.e. the gluteal muscles tend to be weaker and less active. This results in added stress on the hip flexors, abductors and internal rotator. Adequate strengthening of the gluteal muscles in conjunction with good foot control should eliminate your symptoms but I would recommend that you consult a sports physiotherapist for specific exercises and treatment of your symptoms. They will also be able to assess your feet with respect to the numbness that you mentioned.

Kind regards

Angela Benjamin MSc MCSP
Chartered Physiotherapist

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 Answer:

 Dear Kelly,
 
There may be several causes of the symptoms you are getting: dietary, fluid levels, bladder or bowel related, to name but a few.
I would suggest that you consult your family doctor for assessment and necessary advice.
 
Kind regards

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Hi there,
I run 3 miles twice a week and have done for several years.
Every time I run I get severe stomach cramps about 1 mile into the run and have to stop and walk. it is getting worse all the time and I am finding it extremely frustrating.
Regards
Joan
Answer:

Dear Joan,

There are many possible causes of abdominal pain/cramps. Over consumption of food or fluids less than a couple of hours before a run can cause stomach cramps. If your symptoms persist I would recommend that you consult your family doctor.

Kind regards

Angela Benjamin MSc MCSP
Chartered Physiotherapist

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