Form + Function Blog

Whether you’re a casual runner only competing against yourself, a passionate competitor or a professional athlete, one goal all runners share is the desire to beat their personal best! But the last thing you want is to end up having to see an exercise physiotherapist to treat an injury due to overenthusiasm and pushing yourself too hard. Here are some tips to help you increase your speed safely and effectively, from your sports physio in Richmond specialising in strength conditioning . Tip #1: Run More Frequently As a sports physio in Richmond, we recommend you set an achievable goal for each week and structure your week so that you can add one or two extra runs to your schedule. This is especially effective for runners who only get out there one to three times a week. Remember to start slowly by adding on a single shorter, slow run and increasing your speed and distance incrementally over the weeks. You’ll quickly see your split time dropping and your endurance increasing. Ideally

Whether you cycle on the road, on dirt tracks or in the gym, it’s important to set your bike saddle up correctly if you want to avoid injury and regular visits to your physiotherapist . According to sports physiotherapists, not only does it help you avoid injury, it also helps to ensure you get an effective workout. Here are some tips from your sports physio in Richmond. Getting The Correct Saddle Height The first method you can try is called the 109% method. Start with your saddle height by measuring your inseam (the length of the inside of your leg). Your saddle height should be 109% of your inseam measurement, so multiply your inseam measurement in centimetres by 1.09 to get the height you should adjust your saddle to. Another method is the Holmes method. The idea behind this is to achieve the 25-35-degree knee angle that sports physiotherapists recommend for cycling (if you have knee issues, aim for 25 degrees rather than 35 degrees). Use a mount to keep your bike stationary and s