Discounts for Serpentine Members - Running

ASICS Store London 29 Argyll Street London W1F 7EB Tel: 020 7494 4701 www.asics.co.uk	The ASICS Flagship Store London off Oxford Street offers the most extensive collection of footwear and apparel, as well as advanced services and professional advice for runners. They offer a discount for Serpentine members on all apparel and footwear (non-sale items only). 10% off for Serpentine members on presentation of Serpentine membership card.
Cardio Fitness Tel: 020 8405 7968 info@cardiofitness.co.uk www.cardiofitness.co.uk	Cardio Fitness is an online running shoe shop. They also offer gait analysis by appointment in Purley, Surrey (see the Cardio Fitness website for details). 20% off to Serpentine members using the online code [[:code_cardio]].
Compression Advisory Tel: 020 7326 0900 info@compressionadvisory.com www.compressionadvisory.com	Compression Advisory make compression socks, offering different products for use for exercise, recovery, during the day, travel and maternity. 20% discount to Serpentine members using the online code [[:code_compadv]].
Fitsense Sports www.fitsense.co.uk	Fitsense Sports is an online sports shop specialising in triathlon, running and swimming products, including goggles, wetsuits, GPS and heart rate watches, clothing and accessories. 10% discount for Serpentine members when using the online code [[:code_fitsense]].
Foot Factor 3 Gower Street London, WC1E 6HA Tel: 020 7436 8960 www.footfactor.com	Foot Factor is a medical sports unit specialising in feet and foot related injuries, and the making of orthotic footbeds. They make the assessment and the orthotics personally in the time of your appointment. Appointments last ~1.5hour after which you can run away with the orthotics. Recommendations from Serpentine members. 10% off for Serpentine members on presentation of your Serpentine membership card.
Lanson Running 34 High Street Hampton Wick Kingston Upon Thames, KT1 4DB Tel: 020 8943 4094 www.lansonrunning.com	Lanson Running stock a full range of running shoes, clothing, accessories, and gadgets. They offer a free physio endorsed shoe fitting service in a friendly but professional environment. They are a Premium Newton Dealer, a certified Asics Running Expert and stock a good range of minimalist shoes. Visit their website to see the full range or to order online – it’s free and normally next day delivery on everything. Serpentine members are eligible for a 10% in-store Loyalty Card discount (on non-sale items) when they present their membership card
London City Runner 10 Ludgate Broadway London, EC4V 6DU Tel: 020 7329 1955 www.londoncityrunner.com Location map	Near St Paul's Cathedral and City Thameslink. Good selection of shoes and technical running gear. Discount of 10% for Serpentine members on presentation of membership card.
Profeet 867 Fulham Road London, SW6 5HP Tel: 020 7736 0046 www.profeet.co.uk Location map	Profeet are a highly qualified and friendly group of athletes, they measure your feet dynamically, using video imaging and an advanced version of Footscan. They will identify your exact foot type, motion, and themost appropriate shoe. A running specific insole is then moulded to your foot which replaces the manufacturer's version. The analysis will also identify other biomechanical dysfunction issues. Profeet, bringing the science of the sports lab to the high street. Comfort Guarantee and 10% off with your Serpentine card.
Proviz www.proviz.co.uk	Proviz sell some excellent high visibility clothing and accessories for running, cycling and for children. Discount of 10% discount for Serpentine members (in addition to any other discounts they are offering) when you use the Serpentine code [[:code_proviz]] at checkout.
Run and Become 42 Palmer Street London, SW1H 0PH Tel: 020 7222 1314 www.runandbecome.com Location map	A small, family-run shop on this pedestrian alley near Victoria. Good advice on running shoes, and a selection of other accessories. Probably the most patient staff, willing to help anyone from beginners to experienced athletes. Discount of 10% for Serpentine members on presentation of membership card (not valid on sale priced goods).
RunBreeze www.runbreeze.com	RunBreeze was set up by two Serpies and offers fellow runners value running products using quality fabrics and designed for comfort to aid effortless movement. We are proud to say that our technical socks have gained great reviews in the running press. 20% discount for Serpentine members online using code [[:code_runbreeze]]. Free P&P on all orders over £10.
Runners Need London stores currently in: Camden, Canary Wharf, Fulham, Great Portland Street, Holborn, Kensington, Kings Cross, Monument, Moorgate, Southwark Bridge, Spitalfields, Victoria, Wandsworth, Waterloo Bridge Check the website for addresses www.runnersneed.com	Offers a wide range of shoes, clothing, accessories and friendly customer service to runners of all abilities. Free video gait analysis is offered with every shoe fitting. Runners Need also offers a price match guarantee so if you find the same product cheaper at another store or online, they’ll match the price. Discount of 10% for Serpentine members on presentation of membership card
The Running School www.runningschool.co.uk	We teach you how to run and then we teach you how to run Faster! The Running School provides the only service in the UK to assess your running and your movement, and then coach you to improve your efficiency and your speed. We specialise in running technique, speed development and injury prevention for recreational and elite athletes.  Discount of 10%, or a free session when purchasing any running technique or performance coaching packages for Serpentine members on presentation of membership card.
Running Shoes London www.runningshoeslondon.co.uk	What started as Apex Sports, a specialist running shop in Paddington, is now an online store. Discount of 10% for Serpentine members on presentation of membership card or online using code [[:code_apex]].
Sharman Ultra Coaching sharmanultracoaching.blogspot.com	Ian provides one-on-one coaching for endurance runners based anywhere in the world, whether you're new to marathons/ultras or want to improve from your existing level of fitness. This is through one-on-one coaching with a training plan based on initial discussions and questions, and regular communication with Ian via Skype and email. The plan can be altered at any time to change your focus or goals. 5% discount to all Serpies (on top of the block booking discounts offered).
Sheactive www.sheactive.co.uk	Sheactive are the UK's first one-stop shop for women's sports bras, sportswear, active wear and outdoor clothing. They aim to stock a varied range of sportswear for every type of female athlete, whether you are running a marathon, training with a local sports team, or have a passion for pilates. Or 10% off at the Sheactive website when you use the Serpentine code [[:code_sheactive]].
Skins www.skins.net	Skins compression clothing. 15% off for Serpentine members - use [[:code_SRC15%]] to claim your discount.
Suka Sport 47 Beak Street London, W1F 9SE www.sukasport.com	Suka Sport is based on Beak Street, 2 minutes walk from Picadilly Circus & Oxford Circus. We offer a full range of run, cycle and triathlon clothing, including trainers and accessories. Additional services are gait analysis, yoga classes & nutrition. 10% off for Serpentine members on presentation of membership card.
Sweatshop Stores throughout London www.sweatshop.co.uk	Founded by Chris Brasher, who also founded the London Marathon. London stores are in Clapham, Fulham Broadway, Harbour Club, Harrods, Holloway Road, North Finchley, Rathbone Place (off Oxford St), Stratford (Westfield), Teddington and the City. Offers 10% discount to Serpentine members (except Harrods) on presentation of membership card.
Thoosa www.thoosa.com	Thoosa is a specialist on-line clothing brand for women runners. It’s performance kit with the elusive quality of being stylish. Designed by a fellow running lady, Thoosa is a small and friendly brand and their kit comes with a very high recommendation from Serpie Catherine Wilding. Each year they have a stand at the London Marathon Expo and so be sure to pay them a visit. 15% off and free delivery for Serpies. Just add the code [[:code_thoosa]] at the online checkout.
UKGear www.ukgear.com	At UK Gear we build our performance footwear to be tough! That's why we develop our products in association with some of the most physically demanding people on the planet, the British Army Physical Training Corps. Serpentine members receive a 20% discount when using the code [[:code_ukgear]].
ULTRAmarathon Running Store www.UltramarathonRunningStore.com	Specialist ultrarunning store with clothing, gear and equipment focussed on the specific needs and requirements of trail and ultramarathon runners that like to run long. Go further and faster on your long distance runs and ultra races! 10% discount for Serpentine members using code [[:code_ultra]].
Yew Clothing www.yewclothing.com	Yew Clothing make sports and outdoors clothing using sustainable materials. Technical tops, base layers and fleeces are made from recycled materials but designed to perform. Yew was co-founded by a Serpie and lots of members have helped with product development. 15% discount for Serpentine members using code [[:code_yew]].

Serpentine Christmas Party 2013

Saturday 14th December, 7pm-1am

Questions?

If you have any questions please email social@serpentine.org.uk

The 2012-13 Metropolitan League concluded yesterday with some excellent racing on an interesting new course at Merchant Taylors' School in Moor Park. The Serpie teams (over 70 of us) returned to central London with several trophies and are now looking forward to the Southern and National Championships over the next two weekends. Race photos here.

Iliotibial Band Friction Syndrome

By Glenn Lindsay, PhysiCo

Introduction

The average runner's foot strikes the ground approximately 3,000 times per mile. Over a 10 mile run that's 30,000 foot impacts, with each of these impacts bearing our entire body weight through the one leg. This is not the case with walking, where we have both feet on the ground around 30% of the time. Given the added momentum of running and the opposing ground reaction force, the actual force which each leg must withstand whilst running is roughly three times body weight. Indeed it is not surprising that a distance runner's knees are subject to significant stresses. Should your training be primarily on the roads of London in worn-out shoes with less than optimal shock absorption qualities, then these stresses will be even greater.

The knee joint is therefore not surprisingly a common site of injury for the runner. In fact, one particular knee injury is so common with this form of exercise that it is often called 'Runner's Knee'. The correct term is 'Iliotibial Band Friction Syndrome' (ITBFS), and although it is most commonly experienced by runners it is also seen with other activities such as cycling, ski-ing, soccer and weight lifting.

Basic Anatomy

The iliotibial band (ITB) is a thick band of tissue that extends down the outside of the thigh from the ilium bone at the pelvis, over the knee to the tibia bone of the lower leg. More specifically, it attaches to the pelvis via the Tensor Fasciae Latae (TFL), which is a hip flexor muscle (ie bends the hip), and via the Gluteus Maximus muscle, which extends the hip. It passes over the knee joint to attach at the lateral tibial condyle (ie the outer part of the tibia bone just below the knee). The primary function of the iliotibial band is to provide static stability to the lateral aspect of the knee. To hopefully make this anatomical arrangement clearer, please see the diagram below. (My apologies for the quality, but I'm a physiotherapist, not an artist!)

So What Happens?

ITBFS is an overuse injury specifically referring to an irritation and subsequent inflammatory reaction of the lower iliotibial band. This occurs due to repetitive frictioning of the band as it rubs over the bony prominence of the lateral epicondyle of the femur during flexion (bending) and extension (straightening) of the knee. ie When the knee bends beyond 30 degrees, the iliotibial band moves behind the lateral epicondyle. As the knee straightens to less than 30 degrees, the band moves forward of the lateral epicondyle. Thus, during the running gait, bending and straightening of the knee repetitively and alternately shifts the iliotibial band forward and behind the lateral epicondyle.

Underlying Causes

As with most injuries of overuse, there are underlying factors which can contribute to the onset of ITBFS. These include both structural factors which are intrinsic to the runner and extrinsic factors. In runners, intrinsic factors include:

• genu varum (bow legs) leading to tightening of the ITB at the knee
• lateral knee ligament laxity leading to bowing of the knee due to excessive forces of body weight during running
• pes cavus (high foot arches) leading to a more rigid foot and decreased shock absorption at the foot and ankle. This therefore increases forces at the knee
• over-pronation (or excessive rolling in) at the ankle leading to excessive internal rotation and tightening of the iliotibial band as it crosses the knee
• leg length discrepancies which result in a lateral tilting of the pelvis and a tightening of the ITB, such as when excessive ankle pronation and internal tibial rotation occur in the longer leg in an attempt by the runner to equalize leg length
• a tight Tensor Fasciae Latae muscle which effectively tightens the ITB.

Extrinsic factors can include:

• footwear excessively worn on the lateral (outer) heel contributing to greater forces at the lateral aspect of the knee
• inflexible running shoes which restrict subtalar joint pronation, prolonging external tibial rotation (which may lead to genu varum) and decreasing shock absorption
• inappropriate running shoes which allow excessive pronation in runners predisposed to this problem
• excessive running on the crown of the road or on banked surfaces with the involved leg on the low side
• increasing mileage too quickly leading to muscle fatigue and poor form.

Symptoms

Those presenting at the clinic for treatment report discomfort at the outer aspect of the knee during running. This discomfort often varies from a dull ache to a sharp, stabbing pain. It usually begins with minor discomfort and becomes progressively worse, for example as running distance increases. Pain free walking can usually be achieved with the involved knee held straight, as logically this will prevent the forward and backward rubbing of the ITB over the bony prominence of the lateral epicondyle.

Simply resting the knee or providing local anti-inflammatory treatment is not usually enough, unless the initial symptoms were brought on by an exceptionally long or arduous run which will not be repeated upon return from injury: e.g. the recreational jogger who runs a marathon but may decide not to run such a distance again. However, for most runners it is usually vital that the underlying cause be established. If not, it is most likely that after a rest period the symptoms will return as training resumes.

Treatment

In the initial phase of treatment, settling the inflamed area is the primary goal. This can usually be achieved via such modalities as ice, ultrasound and/or electrical stimulation, local or oral anti-inflammatory medication and a reduction in the activity which initially caused the problem eg running. Addressing poor training habits or structural abnormalities is also important. For example, stretching a tight iliotibial band, changing to a more appropriate pair of training shoes or running on level surfaces rather than the crown of a road.

If symptoms do not resolve, then complete rest from running is advisable. In more extreme cases then a steroid injection administered by a physician may be an option. In the very worst case scenario, where all conservative treatment possibilities have been exhausted, then surgery can be performed. This usually involves an incision made to the posterior (ie rear) fibres of the ITB to relieve the frictioning effect.

During treatment, where de-conditioning becomes a concern, then alternative pain-free training methods such as swimming or cycling may be required. Long term, after pain and inflammation have been resolved, it may be necessary to continue such exercises as ITB stretches before and after training sessions to prevent recurrence of symptoms. Further addressing the strength and flexibility of the hip musculature may also be required.

References

• Cavanaugh, PR: The Biomechanics of Lower Extremity Action in Distance Running. Foot Ankle 7:197,1987.
• Lindenberg, G, Pinshaw, R, and Noakes,TD: Iliotibial Band Friction Syndrome in Runners. Physician & Sports Medicine 12:118, 1984.
• Lucas, C. Iliotibial Band Friction Syndrome as Exhibited in Athletes. Journal of Athletic Training 3:27, 1992.

Glenn Lindsay is an Australian physiotherapist from Sydney, Glenn completed a diploma in Sports Science at the University of New South Wales before obtaining his degree in physiotherapy at the University of Sydney. A former triathlete and runner, he has undertaken numerous post graduate courses and has lectured physiotherapists and other health professionals both in the U.K. and in Australia. He has vast experience in treating athletes and sports people of all levels, including professional sporting teams and international athletes. Having been in the U.K. for 5 years, he worked both within the NHS and at private and corporate clinics before starting PhysiCo in 1997. He is physio for the Great Britain paralympic and able-bodied swimming team, and the Formula One Jordan Team.

Health & Fitness

In this section you can read about a wide range of health and fitness issues, including physiotherapist,osteopath, podiatrist, sports masseur and other therapist recommendations from other club members.

We encourage club members to browse through these resources before asking the egroup for advice, in particular when looking for physiotherapist recommendations. If you have had good treatment from a physio please let us know by emailing the Committee representative for External Liaison who will update the website.

Please note that none of the information here has been independently verified, nor is it continuously updated. If you follow advice given in these pages you do so at your own risk. If you think you have a problem that needs medical attention you should consult a qualified doctor.

Other Resources

• Toned Body - a public interest website focused on getting fit and toned at home or in the gym
• Virtual Sports Injury Clinic - information on over 100 sports injuries
• Therapy Advertising - a directory listing of UK Physios
• Running Injury Oracle - a website created by a local osteopath (Gavin Burt) dedicated to diagnosing running injuries, and giving full rehabilitation advice via streaming video clips
• Bupa Running - advice and information on injury prevention and recovery from professionals

Runners and their knees – a knee surgeon’s perspective

By Mr Ian McDermott, Consultant Orthopaedic Surgeon

You’re a runner. I’m an Orthopaedic Surgeon, specialising in knees. You all hope that you’ll never end up having to see me. I think that, frankly, you’re all a bit mad! Still, I guess you could argue that it’s better to die old with bad knees than to do no exercise, have pristine knees, but die young of a heart attack!

Regular cardiovascular exercise reduces your risk of heart disease, stroke, diabetes and hypertension. Also, when you exercise you pump your body full of adrenaline and endorphins. This makes you feel happier, it’s addictive and the endorphins also act as a natural painkiller, raising your pain threshold so that you feel less pain. Therefore, exercise is not just important – it’s vital!

Research has shown that if you have normal knees then long distance running does not increase the risk of knee arthritis. However, some people have a genetic predisposition to knee arthritis, some people have got inherent biomechanical / alignment / structural knee abnormalities, and some people suffer specific knee injuries, such as cartilage damage or ligament tears. It there is anything at all significantly wrong with a knee joint then heavy repetitive impact through the joint (i.e. running!) is only ever going to exacerbate the problem and make the damage worse, sooner.

 There are plenty of good exercises that one can do where one can maintain one’s cardiovascular fitness without unduly stressing the knees. The best and safest non-impact 'knee-friendly' exercises are cycling (with the seat as high as possible), swimming (particularly with front crawl legs rather than breast stroke) and the cross-trainer (which is the safest and best of all). However, from personal experience, I can tell you that there are few things more scary and intimidating for a knee surgeon than having a runner come into clinic, have them slap their copy of the latest edition of Runners World down on the table in front of you, and then have to try and advise them against continuing to run!

 As for the kinds of knee problems that I see in runners, these are many and varied, and include:-

• patellar tendonitis,
• iliotibial band friction syndrome,
• medial plica syndrome,
• fat pad inflammation,
• articular cartilage damage,
• meniscal cartilage tears,
• ligament tears and
• arthritis

Clearly, there’s no way to go through all of these different pathologies. However, if you do want to read more then there is a large amount of information on our website:- www.kneearthroscopy.co.uk and www.sportsortho.co.uk

In summary, however, the most important message to give is that if your knee hurts significantly, then get it investigated properly…'No pain, no gain' is absolutely right for cardiovascular fitness and muscle strength; however, for joints it’s the absolute opposite – if you feel pain in a joint then it’s your body’s way of telling you that there’s a problem and that you need to back off and protect the joint.

If despite the usual initial 'first aid' period of RICE (rest, icing, compression and elevation) your knee pain fails to settle, then for most serious athletes with any significant problem their next port of call is likely to be a physiotherapist. We work very closely with our physio colleagues, and rely on them heavily. However, not all knee problems can be cured with physiotherapy alone; and for those problems that are either more major or for issues that fail to settle despite time plus physiotherapy then patients often find themselves heading our way.

When I see any patient with a knee problem, for me the first step is always to achieve a clear specific diagnosis. For this, I tend to have a very low threshold for arranging for my patients to have appropriate imaging tests. These include X-rays, ultrasound scans and/or MRI scans. Other more specialised tests that are sometimes required are bone scans, CT-PET scans or MR-arthrograms (MRI scans with dye injected into the joint). Only once a confirmed diagnosis is achieved can we then actually even start to think about actual treatment.

When it comes to treating knee problems, we have a wide variety of tools in our armamentarium. Treatment options may range from simply doing nothing, to referring back for physiotherapy, to interventional treatments such as injections, keyhole surgery (knee arthroscopy) or more major knee operations. What is at times somewhat upsetting is when some people assume that as a knee surgeon 'all I do is just operate'! Not so – only about 25% of the patients that I see in clinic actually end up needing knee surgery. Therefore, even though I am a specialist knee surgeon, I actually prefer the term 'knee specialist', as absolutely not all people with a knee problem actually need knee surgery – but every person with a significant knee issue deserves a clear and accurate diagnosis, and an open, clear, comprehensive and balanced discussion about all the potential available options. Just like 'a runner’s not just a runner', and all runners are different – so the same applies to knee surgeons, and perhaps surprisingly there are significant differences between different specialists. Therefore, if you do end up needing to see a knee specialist, do your homework and your research, and ensure that you get to see the best person possible – and always question everything. At the end of the day, they’re your knees and if you’re going to run, you’re going to need them!

Mr Ian McDermott is a Consultant Orthopaedic Surgeon specialising in Knees. Ian is a full time private knee specialist within the London Sports Orthopaedics practice, based at 31 Old Broad Street, in the middle of The City. Ian is an Honorary Professor Associate in the Brunel University School of Sport & Education. Ian was the youngest ever surgeon to be elected onto the Council of the Royal College of Surgeons, he has been awarded the President’s Medal of the British Association for Surgery of the Knee for his research into meniscal repair, and he was awarded a Master of Surgery higher degree by Imperial College for his research into meniscal transplantation.

For further information see www.sportsortho.co.uk or e-mail london@sportsortho.co.uk

Assembly League

The Assembly League is a series of six races open to all members of the league clubs. Most of the clubs in the league are based in east and south-east London e.g. Victoria Park Harriers, Dulwich Runners and Beckenham RC, with Serpentine being the most westerly club. There are a couple of school athletics clubs who are members making these races slightly unusual since adults and juniors race together.

Races are held on the first Thursday of the month from April to September and generally start at 7.15pm. See the planner for details of the current year's fixtures. Please wear your Serpie top when racing.

Locations

• The opening and closing races of the series are usually held in Beckenham, based at Beckenham Cricket Club. This is a 5k, single lap, undulating street course. There are toilets, showers, changing rooms and a bar with food at the clubhouse where the race is based.
• One or more races are held in Victoria Park, based at the Victoria Park Harriers clubhouse. This is a 3.5mile, flat, two lap course wholly within Victoria Park. There are toilets, showers and changing rooms at the clubhouse.
• Other races are held in Battersea Park, Blackheath Park and Dulwich Park, which are all 5k races within parks.

Results & Scoring

Full results are distributed a day or so after each race and Serpie results are loaded into the results database. Clubs earn points based on finishing positions and there are prizes awarded after the final race for the winning club and best performances etc.

Rosenheim League

The Rosenheim League is an inter-club competition for senior and U17 athletes (note: no U15 or U13), comprising six fixtures held on Wednesday evenings between May and August. The league is split into two divisions and we are in the Eastern Division. At the end of the season the leading clubs in the two divisions meet in a "final" to decide the overall champions. We first entered the Rosenheim League in 2001.

Each meeting has a wide-ranging track programme covering distances from 100m to 3000m. The programme also includes two jumps and two throws and one hurdle race, these events varying from fixture to fixture.

From 2005 on there has been a scoring competition for women as well. Women score in one sprint (100m, 200m or 400m), one middle distance race (800m, 1500m or 3000m), one jump and one throw.

Each club can have as many competitors as they want and each athlete can take part in as many events a they want. The entry is free for Serpentine members but you need to wear your club vest in an event in order to score.

Contacts

The Middlesex Masters Cross Country Championships will take place on Saturday, 9 March at Mad Bess Woods, Ruislip. Click above title for entry information.

The Althorp Duathlon, due to take place on Saturday 16 February, has been postponed until Saturday 2 March due to water logging on the course: See more information: http://www.tri247.com/article_11149.html

The club has a dozen free entries (6 male, 6 female) to the UK 10k championships.

Tuesday Track Sessions at Paddington

Track coaches Malcolm, Gowan and Andy organise Serpentine track sessions on Tuesday evenings at Paddington Track.

The coached sessions start at 6.50pm with a 15 minute warm-up. Ideally, you will also have jogged 4 times round the track before the group warm-up starts. Further information about what to expect and how to interpret the session descriptions. The workouts usually finish by 8.00pm. Track use is currently free.

Full details of the programme are below and are also sent to the mailing list each week.

Sessions

These are currently based around preparing for winter and spring road races and the cross-country season.