My honest opinion about @parkrunuk @hillsborparkrun #Sheffield

So, here’s the concept; you get a number of people to turn up to the park to run 5k, you are issued with the course details, you are timed and it’s all for free. I have been to the last two in Hillsborough Park, Sheffield. My honest opinion of this simple idea?

IT’S ABSOLUTELY FANTASTIC!!

For a free event it is so well organised! What do I find the best about it? Certainly the community atmosphere and the way in which everyone and anyone can turn up and do as much or as little as they like; having as much fun as they like too.IMAG0298

The last two weeks have certainly not disappointed me. As 9am approaches, you see a whole load of varied individuals turning up, which shows why these kind of events are proving popular and really doing there bit to give an opportunity for people to get active and help their health and wellbeing. AT NO COST AT ALL (well apart from parking in the park if you drive but at 40p and hour you can’t complain at all!)

So who goes to these events and why the popularity?

Well they are certainly not just for the elite, although they are great for them too. Over the 2 weeks I have seen:

  • 2 different men running with their children in prams
  • Men, women and children with running and triathlon club vests on
  • Parents and children running together
  • Parents watching their children take on the course and supporting them round the course
  • Real beginners walking the majority and running a little to improve progressively and safely
  • Older generations who run together for the social benefits
  • A man wearing a bottle of beer costume!

So the real success surrounding the Park Runs are the friendly community atmosphere and the chance to challenge yourself as an individual, no matter what level you are at; or just use it as a family get together and have fun.

IMAG0296The picture on the left is a man who next week is attempting to do the whole of the London Marathon wearing this bottle of beer. That’s amazing. Today was a practise run. The aim is a world record attempt to be the fastest ever beer bottle costume to finish the race. He tells me he has a challenger to the title though so good luck to him! The costume has been provided by Bradfield Brewery (@BradfieldBrew) and I’m sure come the end of the race he will fancy a few to celebrate!

All in all a great morning of activity with the purpose of getting active which as we know can have enormous benefits on health, both physically and mentally.

So how can it cater for all? Well that’s because you can use it for whatever your goals may be. You get timed going around the course and can use that to your advantage or not register a time should you wish. So, whether it’s to use the course to improve running speed and leg turnover, as a recovery run, to get mentally prepared for a race with someone to beat in front of you, to help race tactics, or just about getting out there to get active and a bit fitter, you can measure your progress at your level and no one is going to judge you. You just get a little bit quicker, or do a little bit more each time if you wish too. One of the best things I have seen is no matter how you turn up (with a pram, whatever shape you are in, or in a costume) everybody welcomes you and you feel involved and part of the community.

Today there was 77 people there, the week before around the same numbers. Making it a great social occation. For the competitive types (like me :-) ) you get your results emailed to you a couple of hours after with position (overall and age related), your personal best time, how many runs you have done etc., great from checking progress and maybe a little bit of healthy competition between friends.

IMAG0299Great for catching up:

Here is me and nutritionist Hannah Bailey @WiseChoiceNtn on the right who I have been catching up with on twitter, but the Park Run gave us chance to catch up personally today. Great run from Hannah, who has been out injured and so used the run to get back into things again. Looking forward to catching up with Kate Hill @FunMeFit at the next one too. Check out Kate’s website www.funmefit.com as it is all about getting individuals, groups and families healthy and active and brings the whole health, fitness and wellbeing community to one place!

Want to join us?

So how do you get involved? For the Hillsborough Park event sign up here parkrun.org.uk/hillsborough/ but you can also go to any of the organised events by looking on the main website here parkrun.org.uk. or follow on twitter @parkrunukand @hillsborparkrun All the rules and regulations are on the website

At The Mark Roe Sports Physio Academy we are certainly all about helping individuals get and keep in the best possible shape they can be in, from grass roots to elite and the Park Run certainly matches our ethos, philosophy and values no end. I am loving it!

So what you waiting for, get signed up and join me soon!

James

#MoveWellFeelGreatAchieveMore

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Important Yet Often Neglected by People Who Exercise

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So many times I hear this from people in the clinic that they haven’t got time, or can’t be bothered or didn’t know it was important.

The phrase “train smarter not harder” springs to mind about this important yet often neglected part of a training session. Ignore this at your peril if you want to keep on top of your exercise and in great shape physically.

After exercise of any form it is a really good idea to get the heart, blood vessels, lungs, nerves and muscles back to their near resting state for a number of reasons. To achieve this the participant must perform movements that allows the lowering of the pulse rate to pre exercise levels, the return of blood from the muscles to the circulation and to lengthen muscles to aid flexibility and better movement.

There are many benefits to cooling down after exercise. This includes:

The prevention of blood pooling in the muscles

The majority of your blood during exercise goes to the working muscles. If you just suddenly stop after exercise, there is a chance that blood won’t get back to the other parts of the body it is needed straight away. This is especially so with blood in the legs. A good cool down uses the pumping action of the muscle of the legs to squeeze blood back into circulation, back to the heart, where it can be distributed accordingly to where it needs to go next. Getting blood back to where it should can prevent nausea and dizziness due to lack of oxygen to the vital organs – in extreme cases this can also prevent strokes and heart attacks!

Waste product removal that have been produced in the main session.
The pumping effect of the muscles and the return of the blood help this.

Maintenance of muscle length
Muscles become short and tight when an exercise session has been performed. It’s quite vital that these lengths are restored and improved after exercise so that posture is maintained and muscle imbalance is avoided. Both a change in these preceding factors will effect biomechanics and in short decrease performance, increase stress and strain on the body and predispose you to injury.

Aids mental relaxation after exercise and helps recovery for the next day.
You felt good whilst exercising, keep that feel good factor going through removing tightness and stress. Also if you feel tight, out of balance or fatigued during your next exercise session this can psychologically have a detrimental effect on that session.

***The more sessions you don’t cool down properly, the bigger the accumulative effect, the bigger the impact on performance and potential of injury in the long term***

So how should you do it?

Using low intensity rhythmical large muscle group activity for a minimum of 5mins to 20mins should do the trick. The intensity should progress from that of the main session level to very light activity ensuring this decrease is steady and deliberate. The gradual decrease in intensity will allow the body to adjust and return to pre exercise levels. Breathing will have gradually got from shallow to deep, and if you take your pulse rate the beats per minute will come down gradually.

Then it is a must that stretching is performed

All muscle groups used in the session should undergo static stretching to return the muscles to their original length

Maintenance stretches:

For muscles that do not need an increase in flexibility but need to return to normal length, stretches should be held for 10 – 15 seconds

Developmental stretches:

For muscles that need attention, those that really feel tight and restricted, stretches should be held for 30+ seconds progressively increasing the range of stretch every 8 – 10 seconds until a near maximal stretch has been found. See the post here for how to get the most from your stretch.

Take home message

Get this right after EVERY exercise session and you will:

* Feel more energised after and in between exercise sessions
* Improve your performance
* Decrease the chance of injury
* Improve your biomechanics through better posture which will make your movements more efficient, saving energy, improving recovery and making improvements at a greater rate.

Just a note:

  • This post is provided for general information only and should not be treated as a substitute for professional supervision or advice.
  • Before starting any programme you should consider consulting a qualified health professional to ensure the programme is suitable for you and your own doctor if you have a medical condition or taking medication or have related concerns.
  • James Marvin can not be held responsible for any injuries which may occur as a result of this information.
  • This information is not a medical substitute and no information should be used to prevent, treat or diagnose medical conditions of any kind.

Have you seen the affects of cancer, heard stories of it’s impact, felt the pain… Please read

I have been, my friend has, you may have already, you may soon be…..

1 in 3 of us are affected by cancer……

Thankfully my Dads kidney cancer was caught early and touch wood he is doing well. A very old and dear friend of mine, Chris Allen and his family have been affected too. His wife Esther also has had a battle with cancer. They are so grateful and live in hope because of RESEARCH. If not for research things may have been a whole lot different for them!

EVERY LITTLE BIT WE DO NOW AS INDIVIDUALS, WILL HELP GIVE HOPE AND SAVE LIVES OF SO MANY IN THE FUTURE.

I am running the Derwent Dambuster 10mile race on April 20th 2013 http://challengecancer.org.uk/dambuster/dambuster-details.php. My entry fee will go towards helping others with cancer through the charity http://challengecancer.org.uk/. Also I have dedicatied this race to help my good friend Chris raise funds towards his epic climb up Kilimanjaro in aid of cancer research.

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Please read his and his wives stories below and if you would be so kind, please donate whatever you can on Chris’s just giving page http://www.justgiving.com/chris-allen23 and in the comments write “c/o James Marvin” so that we know you are supporting Chris through my run. If you would prefer to help me support Chris without using the JustGiving page please email me at james@pinnaclecondition.co.uk with how you would like to donate.

Whatever you can donate will go a massive way towards saving many lives. Research does save lives, but our help is needed more than ever. Thanks in advance!

From Chris Allen

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“In September 2013, I will be climbing Kilimanjaro in aid of ‘Elise for Life’ (www.eliseforlife.org)

The aim of our ‘Elise for Life’ appeal is to raise £1m, to be split between Melanoma research and a new Melanoma Clinical Trials Unit.

Melanoma accounts for about 3 percent of skin cancer cases but causes the most skin cancer deaths. There is currently no cure for melanoma. The new Clinical Trials Unit is advancing this cure and is on the brink of something.

1 in 3 of us are affected by cancer. As many of you know this is something that affects me and my wife

Esther was first diagnosed in 2005 with secondary Malignant Melanoma, having been misdiagnosed at aged 16. In the last 7 years, Esther’s illness has progressed to stage 4 and she has endured many major surgeries to remove tumours from her neck, lung and pelvis.

Unfortunately, for patients with advanced Melanoma there is no cure. But with more money and more research, a cure is imminent.

YOUR money will help current and future patients by providing better treatment, care and hope to so many people.

By kindly donating what you can, you could contribute to saving someone’s life.

WHAT HAVE YOU DONE TODAY TO MAKE YOU FEEL PROUD!?

PS: Don’t forget to add GiftAid”

Please donate whatever you can on Chris’s just giving page http://www.justgiving.com/chris-allen23 and in the comments write “c/o James Marvin” so that we know you are supporting Chris through my run. If you would prefer to help me support Chris without using the JustGiving page please email me at james@pinnaclecondition.co.uk with how you would like to donate.

This is info about Chris’s wife Esther taken from the blog page of http://www.eliseforlife.org 28/11/11

“Recently, there has been lots of talk around the China trek, and rightly so. The money continues to roll in from sponsorship, and our overall total today stands at a fantastic £414,320 – thank you so very much!

Today, however, I want to tell you a little story. This story is about a young lady called Esther.

You will have noticed as you read the blog, that there is lots of talk about Elise’s appeal having been set up by her, to help other people who find themselves in a similar situation to her. That is exactly what it is designed to do. Furthermore, I often thank those of you that have supported us with your time, effort, and money, and tell you that you have helped a complete stranger, which is an amazing thing to do. Your money goes towards that stranger’s treatment, care, and support. It also enables The Christie to research new treatments and drugs to help that stranger.

Well now, I’m going to bring that stranger to life…..and tell you about Esther. This young lady is exactly why Elise did what she did, and why you do what you do. I hope as you read it, you are incredibly proud of what you have done, and continue to do. The fact is, there are many more Esther’s who need someone to do something to help them. That someone is us!

This is Esther Allen. She is 30. She’s married, and has a 2 year old little girl called Heidi. She also has Malignant Melanoma.

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Her mum, Jane Henderson, sent me an email in August, and we’re now in regular contact. Her first email said this…..

‘Esther was diagnosed on 5th December 2005 and underwent a radical neck dissection to remove 3 tumours. Sadly she had been misdiagnosed aged 16 when a suspect mole was removed from her temple. In 2008 she had local recurrence in a lymph node, and 4 tumours removed from her right lung in February 2010. Six weeks ago she had a tumour removed from her right iliac crest. Because of Elise’s website I found and emailed Paul Lorigan (Elise’s oncologist) and he replied swiftly, suggesting that when Esther has a reccurrence that her TIL’s (tumour infiltrating lymphocytes) are harvested and frozen. This has greatly encouraged Esther. To have hope, is everything.’

‘Having trawled through 1077 clinical trials for melanoma on the WHO (World Health Organisation) website, and receiving information from Bethesda Maryland (Steven Rosenberg) it seems that American Citizens are desperately in a queue for the ACT (Adoptive Cell Therapy) trials and very unlikely that a UK citizen would be accepted. So Elise’s website has been my best find. I am so sorry that you lost your lovely wife Elise. Thanks to her for setting up this website and giving Esther something to cling to.’

Adoptive Cell Therapy research and trials is being carried out in Manchester at The Christie, in conjunction with Manchester University. It is this that the ‘research’ part of the money we raise is funding. The Christie is the ONLY place in the UK that carries out this work, and those who attended the reception evening after the China trek will have heard Professor Hawkins talking about this exciting development and work.

Last weeks email from Jane continues……

‘Without Elise’s appeal we would not have known of ACT at the Christie and knowing it is within our grasp means so much. Esther is NED – No Evidence of Disease – since the tumour from her hip was removed in June, and is doing well. We are on 3 monthly CT scans and the next one is after Xmas. In Paul Lorigan’s email to me in August after my enquiry he said that he knew our oncologist well, Sarah Danson, and that we were in good hands. He said should Esther run into further difficulties then he suggested harvesting her TIL’s and deep freezing them and then she would have to try drug therapy before ACT. He copied Sarah Danson into this email and she was delighted that I had found out about this. She didn’t know anything about this as it is not part of the NHS treatment she has available to offer. She has asked me to let her know of anything else I find out. But all of us want to win. Our brilliant doctors have their hands tied by standard limited treatment protocols. What you and Elise have done by supporting these new promising treatments and getting them off the ground is giving my daughter and people in her situation a true chance and a real hope. All I can say to both of you is thank you, thank you, thank you.

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I also met a 40 year old father of 3 who is stage 4 with lung metastasis. He is very well informed on treatments and trials for melanoma worldwide and told me that he was hoping to go to the US to Steven Rosenberg in the New Year if he could get his company to fund it. He is Braf + (a defective gene) and is on a vemurafenib trial which has a positive response window of up to 18 months. He needs a plan B for when he stops responding. I told him about Paul Lorigan and ACT in Manchester and he was very surprised with all his contacts in this country and worldwide that there was something about to happen in Manchester that he knew nothing of. Because of Elise for life he is contacting Paul Lorigan and he will let me know the outcome soon.’

To finish, Jane went on to say…….

Esther’s husband bought her a recording session in Manchester for her 30th birthday because she never stops singing. In the house in the car etc. She has never done karaoke or sung in front of anyone and she’s not Barabra Streisand but she’s in tune and it’s very pleasant to listen to. We have made a few of these CD’s to raise money and are selling black wristbands that say HOPE and BEAT MELANOMA for £2 and have been raising money for Weston Park, Sheffield. We are now intending to split our charitable donations to support also the Adoptive Cell Therapy research at the Christie.

How fantastic is that?! I’ve asked Jane for some of the CD’s and wristbands, so we’ll be selling these soon…..I’ll put details on the site!

Now, I hope you are as proud as I am to read all of that?! What YOU and ELISE have done is to give not only Esther, but her husband, her daughter, her whole family, her friends, her colleagues….and others, like the 40 year old father of 3….hope! No matter how tough things are, they know that there are people like YOU out there doing everything you can to them a chance. THAT is what this is all about! Let me tell you, when you’re in that situation, that is all you want to know….that people are doing everything they can to help you. Esther is just like Elise….beautiful, full of life, brave, and determined. Elise would be the first to say ‘Esther is here, she’s very much alive, do all you can to help her, and others’!

So, Jane’s email has brought that ‘stranger’ to life.

Let’s continue doing what we’re doing, it clearly has such a positive effect on real people…people like Esther.

I’m going to finish by quoting Elise’s last blog entry…..

‘We are experiencing first hand how truly amazing The Christie is. No matter what the future holds, achieving our target will mean so much to so many people, you have no idea – please do it for me. Elise xxx’

Now you do have an idea!”

Please donate whatever you can on Chris’s just giving page http://www.justgiving.com/chris-allen23 and in the comments write “c/o James Marvin” so that we know you are supporting Chris through my run. If you would prefer to help me support Chris without using the JustGiving page please email me at james@pinnaclecondition.co.uk with how you would like to donate.