Foam rolling! If you're a runner or do lot's of exercise, there's no doubt you often hear about this piece of kit But is it really benficial and what should you do with it?

• Should you foam roll before or after exercise?

• Should you foam roll your ITB?

• What are the best types of foam rollers to use?

• Got a foam roller sat in the corner of your lounge, but not sure what to do with it?

• Heard foam rolling is great, but don't know where to start?

• Want to have an effective, efficient way of improving your sporting performance, warming up for exercise or easing aches, pains and areas of tension?

Come and join us for a practical foam rolling workshop, with our Sports & Rehabilitation Therapy Team. Foam rolling can be an excellent way to improve physical performance, ease any aches and pains or sore spots and is a great addition to a warm up or cool down routine!

This 1 hour, practical session will help you:

• Understand the benefits of foam rolling

• Learn the most effective and efficient way to foam roll

• Learn some key foam rolling exercises to do yourself

All equipment is provided, you don't need to bring anything. It is a practical workshop, so wear something comfortable that you can move around easily in. Places are limited, so booking is essential.

If you're running in the Eastleigh 10K 2020, you can benefit from a special discounted rate of £10 off each event as part of our position as official health partner. Just make sure you enter your special promo code at the checkout at time of booking. If you have not received the discount code, please drop us an email to katie@gophysiotherapy.co.uk, and we'll be able to provide the discount code for you!

Here's what attendees of our previous foam rolling workshops have said:

Excellent event, really informative and hugely beneficial (Eastleigh Running Club)

Excellent venue with clean presentation (Eastleigh Running Club)

Such a useful workshop. Excellent trainer (CFCRG)

Tried foam rollers for the first time! Great introduction (CFCRG)

Really helpful to understand the biology alongside the exercises (non-club runner)

Really good event, so beneficial (non-club runner)

Really useful! (Eastleigh Running Club)

Excellent and very beneficial (non-club runner)

This workshop is part of a series of events we are running as part of our role as Official Health Partner of the Estleigh 10K 2020. The events are open to all but Eastleigh 10K runners will receive a special discount code that can be applied at checkout to benefit from a runners discount!

TAKE A LOOK AT OUR OTHER PRACTICAL WORKSHOPS:

The Robust Runner Masterclasses

Our new Robust Runner Masterclasses are a serious of practical sessions, with an informal educational element, designed yo help you get the most from your running and enjoy a lifelong, injury free, running journey!

The sessions will take place in our fully equipped ‘Strong Room’ with our Sports & Rehabilitation Therapist, Will. Each Masterclass will start with a brief introduction and warm up. You’ll be guided through a series of practical exercises, in a circuit style, designed to educate you, challenge you and bring another element into your running. You’ll get lot’s of chances to ask questions or seek advice along the way.

Each session will have a slightly different focus, come along to one or two of them or all of them, whatever’s most relevant to you and your running!

1. The STRONG runner. Strength is an all too often overlooked aspect of running. This session will focus on some key strengthening exercises to help your running.
2. The CORE runner. Running demands a lot from our central stability. This session will focus on exercises to help develop your stability whilst you run.
3. STRENGTH & CONDITIONING BASICS. This session covers the key exercises that will help you become a more robust runner. This is suitable for beginners, new runners, injured runners (or if you’re recovering from injury) or are new to strength training.
4. STRENGTH & CONDITIONING PLUS. If you’re used to strength training or a more advanced runner, this session is for you. You’ll work through a series of more advanced, challenging exercises to help boost your robustness.
5. STRETCH & RECOVER. A more gentle session, focusing on the best warm up, cool down and recovery for runners.
6. JUST LEGS. A chance to really focus on your legs - learn to work those key areas
7. The BALANCED runner. A key component to being an injury free runner is having balance - making sure all areas that work whilst you’re running work well together. This session will focus on the key areas that work together well when you’re running.

Robust - why do I need to be a robust runner? Robust means strong & healthy. Running can certainly help you become robust - the benefits in helping improve or maintain health, be it physical or mental health, are fantastic.

However, running can be demanding, you need to have a certain amount of robustness too. Whether that’s strength, stability, flexibility, power or endurance, whether you’re happy at your 5k or 10k or are pushing yourself to achieve a new time, distance or PB. Your body needs to be able to cope with the demands your running puts upon it.

Unfortunately, injuries are commonplace for runners. It is estimated that between 65 - 80% of runners experience an injury. Many of the injuries runners experience are avoidable, with the right training, schedule, education, footwear, equipment and knowledge. A key part of this is making sure your body is equipped to deal with your running goals! By investing time on building a robust body, you can help prevent so many common injuries. So - why not come along to our practical sessions, to help you become a more robust runner!

These masterclasses will be running on the following dates:

• Saturday 14th December, 10 - 11am.
• Wednesday 8th Januray, 7 - 8pm.
• Monday 13th Januray, 7 - 8pm.
• Friday 31st January, 12 - 1pm.
• Monday 3rd February, 7 - 8pm.
• Wednesday 12th February, 6 - 7pm.
• Saturday 15th February, 10 - 11am.

Pilates For Runners

Having balance is essential fir runners and much of that focuses arounf your 'core'. The ‘core’ plays a key part for any sport – in running, the main purpose is to stabilise and support the spine and trunk, providing a strong centre for the transfer of forces. It helps to make the dynamic leg movements as efficient as possible. Strong core muscles also help to maintain good posture to maximise performance and minimise injury. Reduced core stability can cause excess movement in the trunk, through over rotation. This can lead to a poor running form, which in turn leads to increased fatigue and reduced performance potential. This is due to energy being wasted in the form of excess movement and poor control. Pilates can be a fantastic way to work not only on those core muscles but also improve strength, stability, flexibiity and co-ordination in all the other important areas.

Join us for a 1 hour Pilates class, specifically designed just for runners! Classes are running on the following dates:

• Saturday 11th January, 11am - 12pm.
• Friday 24th January, 12 - 1pm.
• Saturday 8th February, 11am - 12pm
• Friday 21st February, 12 - 1pm.

Foam Roller Workshops

Come and join us for a practical foam rolling workshop, with our Sports & Rehabilitation Therapy Team. Foam rolling can be an excellent way to improve physical performance, ease any aches and pains or sore spots and is a great addition to a warm up or cool down routine!

This 1 hour, practical session will help you:

• Understand the benefits of foam rolling
• Learn the most effective and efficient way to foam roll
• Learn some key foam rolling exercises to do yourself

The foam roller wokshops will be running on the following dates:

• Saturday 18th January, 11am - 12pm.
• Wednesday 29th January, 6 - 7pm.
• Monday 10th February, 7 - 8pm.
• Saturday 29th February, 11am - 12pm.