Articles and Blogs

A Runners Review of the London Marathon 2018

Apr 25 2018, - by Andrea Bachand



Running With A Cold

Mar 26 2018, - by Andrea Bachand

I admit, as I sit here writing this, I’m on day 6 of a ‘cold’. This isn’t just any common day cold, but what feels like possibly the worse virus ever (I'm sure it's not, but you get my point). Most runners I know, would probably carry on running through a sniffly nose. Certainly for myself, it takes quite a lot to stop me – perhaps too much? Having written on this topic before, I even found myself ‘googling’ should you be running with a cold – not because I felt like I could by any means, but more to justify to myself that I shouldn’t be.


Women's Running History

Mar 07 2018, - by Andrea Bachand

March 8th 2018 is International Women’s Day, a global celebration of social, economical, cultural, and political achievements of women. In light of this day, we found some facts about the women’s running history to share with you. Did you know that the reason women were banned from running marathons before the 1970’s was because it was felt that long distance running was too strenuous and therefore harmful to women?! Pardon the eye roll  ..


Injuries Can Be An Opportunity - Anna Boniface on her recovery from injury

Mar 01 2018, - by Andrea Bachand

Anna Boniface is one of Run3D's Sponsored Elite Athletes. She has been on quite the journey in the past year, from winning the non elite womens race at the London Marathon to developing an injury in October. Being an athlete isn't always easy, espeically when we get knocked down with an injury. Anna tells us more... ..


Top Tips for Running in the Snow

Feb 28 2018, - by Andrea Bachand

Who ever would have thought we would be writing about cold weather running tips in March? This cold weather blast could really put a spinner on your marathon training though, so we thought you could use some help. Here are our top tips from Run3Ds Clinical Lead and Physiotherapist, Andrea, on what to do when snow tries to disrupt your training schedule... ..


Running Recovery

Feb 21 2018, - by Andrea Bachand



Run for your Heart

Feb 07 2018, - by Andrea Bachand

There are so many reasons to run ..

When Is The Best Time To Have 3D Gait Analysis?

Jan 31 2018, - by Andrea Bachand

Peak marathon season is approaching faster than you can say Mo Farah. Brighton Marathon is only 11 weeks away, London Marathon 12 weeks, with many others even sooner! The first few weeks of training for a marathon is usually very organised, some would even go as far as saying its exciting! Everything goes to plan as you tick off those completed runs. Foam rolling happens (at least for a day), and you’re even eating well. time ticks on, we all know our lives don’t stop for our running schedules, even if we think they should. As we get busier and busier, runs get missed, foam rolling ceases, and dry January has to end at some point. Instead of trying to play catch up with your training and risk developing an injury, the best thing you can do to avoid this is to plan ahead. If you can get all of your information from the beginning, you'll be set up from the very start. The best way to learn more about your running is to have a gait analysis assessment. ..


Your Running Recipe

Oct 26 2017, - by Andrea Bachand

Sometimes it might feel like running injures come out of nowhere... ..

Marathon Motivation

Oct 20 2017, - by Andrea Bachand

Why do we do it? ..

Buggy Running

Sep 06 2017, - by Andrea Bachand

About Jessica  ..


Yoga For Runners

Sep 01 2017, - by Andrea Bachand

How can yoga make you a better runner? Its just a  bit of stretching, right? Oh, but it's so much more than that. ..

You aren't still using 2D gait analysis...are you?

Aug 24 2017, - by Andrea Bachand

2D gait analysis just isn't good enough anymore.  You wouldn't use ancient technology in a phone anymore (remember flip phones?), so why should your health and fitness be any different? ..

Usain Bolt - How does he run so fast?

Aug 11 2017, - by Andrea Bachand

Usain Bolt, arguably the fastest man in the world, has just announced his retirement at the IAAF World Championships. It sparks the question, how does he run so fast?    ..


Why Do Runners Get Injured?

Aug 03 2017, - by Andrea Bachand

Why do some runners get knee pain, and others calf, hip, or ankle pain? Some people get multiple areas of injuries, others none at all. Whats the deal? What determines what kind of injuries you get from running?  ..


How Run3D Will Make You A Better and Faster Runner

Jul 27 2017, - by Andrea Bachand

Are you thinking about having a Run3D gait analysis, but not really sure how it can help you? Anna Boniface explains how Run3D helped identify her injury risk, improve efficiency issues with her running style, and helped her to acknowledge a smarter way to strengthen for the marathon. Did we mention she then proceeded to knock 9 minutes off her previous marathon pb and came first female in the non elite London Marathon 2017 race?...   ..


How often should you replace your running shoes?

Jul 07 2017, - by Andrea Bachand

How often do you replace your running shoes? More importantly, how do you know when to change them? Do you follow the guideline of 300-500 miles? Are old running shoes giving you injuries?  ..

Ultramarathons - Its not just about the ups, but the downs too

Jul 03 2017, - by Andrea Bachand

Ultramarathons are a completely different to your normal running races. For starters, most of them tend to be on trails - and in this instance, in the Lake District, which is notoriously very hilly. They are also very far, a distance which is longer than a marathon, but thats really the only agreed upon definition.   ..


Run3D's Q&A with Anna Boniface

Jun 30 2017, - by Andrea Bachand

We wanted to know some of the secrets behind the woman who ran the fastest non-elite female time at the London Marathon 2017. Anna Boniface, 26 years old, ran a 9 minute pb finishing in a time of 2:37.07. She tells us about some of her running rituals, what motivates her, and accounts times when she needed to pick herself back up again.  ..


Running Biomechanics - Simplified

Jun 09 2017, - by Andrea Bachand

Running Biomechanics - the term even sounds complicated. But, when you break it down into its individual segments, it makes much more sense. We aren't trying to dodge the fact that running is a complex movement, but rather impress upon you why 3D analysis is the gold standard. If you look at all the components listed below, a 2D analysis would only be able to pick up a fraction of what you see - and not very accurately at that! ..


Strength Training For Long Distance Runners

Jun 01 2017, - by Andrea Bachand

Everyone wants a quick fix, especially runners, because all we want to do is run. Is that too much to ask!? Runners will keep going unless stopped by an injury. At which point the solution is typically to rest for a period of time, or expect a physiotherapist to fix you, instantly of course - like magic. That's how it works, right?  ..


Running In The Heat - How To Stay Cool

May 24 2017, - by Andrea Bachand

The recent hot weather streak in the UK, as glorious as it is, may make your training just that little bit harder - because lets be honest, we aren't used to it! Not only does the heat and humidity increase fatigue during your workout, but it can also increase your recovery time and reduce energy levels on days following a run. This is because your body needs to spend more energy on cooling itself, rather than delivering nutrients to your muscles to repair damage done by the workout.  ..


Can Running Lead to Osteoarthritis?

May 18 2017, - by Andrea Bachand

Running injuries don't often give a lot of warning before they turn into problems. When you sprain your ankle, there is usually a clear mechanism of injury that has caused it (rolling over on it, or falling etc.), but when you get pain from running it often feels out of the blue.


Marathon Madness

Mar 09 2017, - by Andrea Bachand

You have to have a little crazy in you to endure what a runner puts themselves through for 'fun' - but that's not exactly what we mean by marathon madness. Marathons happen regularly throughout the year across the world. But the 'big ones', both internationally and in the UK, spike up at two peak times; spring & autumn. In England, the most prestigious race of the year is the London Marathon, taking place at the end of April.   ..


Running Cadence

Jan 27 2017, - by Andrea Bachand

Is your running cadence important? Is running technique important? Shouldn’t you just do what you naturally do and just run? I suppose the answer to these questions will depend on what you are trying to achieve as well as other very individual factors, such as your injury risk and your anatomical structure. Some of us are purely built better for running - just like some are built for rugby or gymnastics. Running is no different. It is still a sport, and a very injury prone one at that, whether you want to believe it or not. ..


Addicted To Running

Jan 13 2017, - by Andrea Bachand

Is it possible to be addicted to something that is considered to be good for you? When you think of addiction - drugs and smoking come to mind. Believe it or not, scientists have reported that running could be as addictive as heroin. Surely though, running is a positive addiction then? Remember that saying – “too much of a good thing is bad for you”… Well, they meant it.

The (slightly blurred) definition of a running addiction is “continuing to run even to the detriment of an individual’s social life, work, and even health ( Chan & Grossman, 1988)”. Another commonly used term in research is “Exercise Dependent”, which is a condition in which moderate to vigorous physical activity becomes a compulsive behaviour. It’s considered to be a cluster of cognitive, behavioural and psychological symptoms (Hausenblas & Symons Downs, 2002).

But running is good for you, right?

Running has both positive psychological and physiological correlations. It has been shown to influence and improve body image, weight control, self-esteem, anxiety, and reducing and providing a coping mechanism for stress ( Chan & Grossman, 1988).

What happens if you take it away then…

Researchers have suggested that runners rely on physical activity as a primary mechanism to cope with stress. Therefore, all those positive associations are lost and the ability maintain the psychological and physiological benefits of running are reduced – often resulting in symptoms of withdrawal and other emotional distress. A Runners World article (2015) described running withdrawal to be associated with; low mood, depression, increase in anxiety and stress, lack of control of exercise habits, feeling of a need to exercise to fix problems, and so on.

A study in 1988 by Chan & Grossman compared the psychological and emotional effects of running in a group of ‘consistent’ runners and a group of runners prevented from running due to injury. Their findings reflected recent research and stated that although “ running provides many benefits, running loss observed after a running related injury can result in psychological distress and negative affective experience for a runner - fuelling their deprivation of the activity” ( Chan & Grossman, 1988). Sound familiar?

Why is running addictive?

Ever heard of a “runners high”? It is described as a feeling of euphoria after a run and has been ascribed to the beta endorphin activity in the brain – similar to how morphine acts – and may cause dependence. For this physiological response to occur, exercise needs to be performed at 60% of an individual’s Vo2max and for a minimum of 3 minutes. Other physiological theories include lowering basal heart rate, thermogenic regulation hypothesis, and catecholamine hypothesis ( Berczik, K. et al 2012).

Whats the big deal then. You’ve just told me running is good for you…

Running is so much more popular now than it used to be. Perhaps as a result of social media and access to friends training logs, like Strava and map my run, you are much more likely to praise someone for a 20 mile run than to ask them if they need help. It isn’t seen as a genuine addiction and in fact, especially in running communities like clubs and you social groups, it is considered socially acceptable to run – even for extreme cases. Berciz et al (2012) stated that because running has a positive association with healthy living – we consider it to be a normal activity – whereas someone who sits on the couch and plays video games is considered ‘abnormal’ due to its negative relationship.

Go on, why is it so bad then?

According to a Runners World magazine, there is a fine line between being a dedicated athlete and being addicted to running. But it’s starting to be more recognised as a legitimate problem.

Scientists and doctors have noted that physically you could be causing yourself more harm than you think. There is of course the high risk of injury with the increase in load, exhaustion, and even cardiac damage. And then, likely even more so, there is the psychological problems of depression, withdrawal, reduced self-esteem, and lack of stress management. If running is your only coping mechanism and you become injured, what happens then? You’re likely going to experience a psychological impact from not running - or if you really are extreme you will run through it and cause yourself more harm than good.

How do you know if you’re addicted?

This is the tricky part – and likely another reason why we struggle to see it as an actual addiction problem. However if you rely solely on running to reduce stress, feel like you aren’t running enough – despite your high mileage and daily runs, feel like you’re letting yourself or others down if you miss a day of training, missing work or social events to exercise - you might be addicted.

If you’ve ever been injured before, and I can admit here that I definitely experience this, then you can probably relate. What to do about it? The best thing is probably start to re think your training plan and make sure you are giving yourself enough rest to start with. Another way to manage will be to come up with other coping strategies, so that in the likely event that you do get injured because of the excessive training, you don’t fall off the wagon.



*Please note: We are not sports psychologists and information on this article has used running related research as sources*



Chan, C., & Grossman, H., 1988. Psychological effects of running loss on consistent runners, Perceptual and Motor Skills, Vol. 66, pp. 875-883.

Champan, L., De. Castro, J., 1990, Running Addiction: measurement and associated psychological characteristics, The Journal of sports medicine and physical fitness, Vol. 30, No. 3, pp. 283 – 290.

Hausenblas, H, & Symons Downs, D., 2002, How much is too much? The development and validation of the exercise dependent scale, Psychology and Health, Vol. 17, No.4, pp. 387 – 404.

Berczik, K., Szabo, A., Griffiths, M., Kurimay, T., Bernadette, K., Urban, R. et al. 2012, Exercise addiction: symptoms, Diagnosis, Epidemiology, and Etiology, Substance Use & Misuse, Vol. 47. No. 4, pp. 403-4:17.

Runners world article: Are you addicted to Running? April 14th 2015 by Nicole Radziszewski



Running Resolutions

Jan 01 2017, - by Andrea Bachand

Its the beginning of the year and resolutions are on the forefront of everyones mind. A lot of you will be creating new running goals, challenges, and hopefully promises of good intentions to do things you know you're suppose to do, but don't. You might be starting off the new year injured - or swearing that this is the year that you won't get an injury. Either way, there are a few things that you may want to consider to make sure you're successful. Run3D's Physiotherapist, Andrea Bachand, has come up with a few suggestions:  ..


Running with a Hangover

Dec 23 2016, - by Andrea Bachand

It's the holiday season, and for a lot of us this usually means indulging more than we want to - especially with alcohol. With all of the parties and family dinners, it can be hard to keep track of the endless glasses of wine and bottles of beer. ..


Rollin' Rollin' Rollin'

Dec 15 2016, - by Andrea Bachand

The dreaded foam roller. The thing that everyone loves to hate. How is it possible that something so painful is supposed to help? MOST runners own a foam roller. However, about 90% of those owners will likely confess its permanent residence within their closet, stuffed behind things that area also probably never used. Lets get one thing straight - owning a foam roller and actually using it are NOT the same thing!  ..


Compression Socks for Runners - Do they work?

Dec 01 2016, - by Andrea Bachand

Over the past few decades, the popularity of compression socks has increased significantly amongst runners and athletes. Here is a summary of some research we found to help you decide if they're doing what you thought they were, and ultimately, if they're worth it?  ..


Welcome to Run3D's Blog

Nov 17 2016, - by Andrea Bachand

We would like to take this opportunity to welcome you to our new Run3D website! On our new site you will be able to find information on appointments, our services, an injury guide, FAQ's, news and events, blogs, research material, and much more.  ..