IT Band Syndrome


Sometimes we push ourselves past where our body is truly at. But some of the time, our body tissues haven't been given enough time to adapt to heavier/faster loads. Pushing too hard comes with a huge risk of injury when we push our body tissue more than where they've been trained to be.


One of the most common running injury is the Iliotibial Band Syndrome, otherwise know as the IT Band Syndrome! 

Iliotibial band friction syndrome occurs when the long tendon of the tensor fascia lata muscle which runs down the outside of the thigh to the knee knee (called the iliotibial band or IT band) rubs against the outside of the knee joint causing friction, pain, and inflammation. Weak hip muscles, particularly the gluteus medius are also thought to be a significant contributing factor..

  • Any weakness in GMax is clearly going to affect running and the stability of the pelvis and thus the ITB.
  • The quads control the knee position when the foot strikes the ground and the knee bends. Weak quads contributes to poor control of this movement and as a result greater stress on the ITB.


Strength work for these 3 muscle groups seems to help in the majority of ITBS cases.

How to reduce inflammation and tightness

  • Rest is important to allow the inflamed tendon to heal. Continuing to run with ITB syndrome will most likely make it worse. Initially, complete rest is a good idea but later activities other than running which does not make the pain worse such as swimming or cycling should be done to maintain fitness.
  • Apply cold therapy or ice to reduce pain and inflammation. Ice should be applied for 10 to 15 minutes every hour until the initial pain has gone then later 2 or 3 times a day and/or after exercise is a good idea to ensure the pain does not return.
  • Massage/ foam roller – start by massaging the non-painful areas of the ITB, including the TFL at the top. 
  • Stretches can help settle symptoms if it’s not too sore (see details above)
  • Taping to offload the ITB
  • Acupuncture - inserting a needle into a muscle tends to cause that muscle to relax. 
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Return to full fitness gradually! This can often start within two weeks of initial treatment but will depend on the extent of the injury. Build up running time from a much lower point than you left off before the injury. A reduction to 50% of original mileage or time should be OK. Apply ice to the knee for 15 minutes after training, even if it doesn't hurt. This will help keep any potential inflammation in check.

Increase running time rather than distance for the first few runs. Running distance should be increased by no more than 10% a week (depending on original fitness levels). If you feel pain or the inflammation comes back then go back a couple of steps to reduce the inflammation and start again.



Personal Training


I deliver performance coaching and personal training service at University of Leeds for students, members and athletes but I also offer mobile service so I travel to you or to venue that is most convenient for you ( North and West Yorkshire only).

To book free consultation and discuss how can help you, do not hesitate to

I have been involved in Fitness and Triathlon  as an athlete and a coach for more than 4 years.

My coaching and academic qualification are supported by a wealth of "racing" experiences for GB Age Group Team in Triathlon./Duathlon.  This includes ETU Duathlon Championship,  Olympic Distance Triathlon Qualifiers, few middle distance Triathlon and fell running.I love working with clients and athletes to help them to work towards to their fitness, sporting goals and improve their overall health, confidence and how they feel about themselves. I could combine my passion for fitness, outdoors, and triathlon with my desire to help those who wishes to challenge their beliefs.  My teaching philosophy is to do what works for individuals.

In my current position as a Personal Trainer and Triathlon Coach in Sport & Physical Activity at the University of Leeds I contribute to direct training to meet  our agreed goals, increasing your Muscular Fitness and Endurance in any level, working on your strength and weaknesses but mainly ensure that you are stimulated, motivated and supported. I then also lead regular training sessions with local schools and triathlon clubs include Circuit, HIIT, swimming, WattBike, Cycling, Running, Flexibilty, Nutrition Advice for both strength and performance. I always prepared myself, having a well - designed session plan appropriate to you that is fun, challenging, engaging and offer supportive approach. 



5 minutes TriHIIT #1 beginners


5 minutes TriHIIT #1 beginners

TriHIIT workout day 1

LEVEL 1 - Beginners

  • Novices triathlete 2-3 strength workout a week

Strength training is a vital part of triathlon for all triathletes. However, it will not make you a better athlete on its own, so make sure you don't spend hours in the gym or workout out pumping iron at the expense of swim, bike, or run time.

  • Life style choice and beginners 5-6 workout a week

Whetever you are just starting out or starting again, this easy workout will help you improve your physique and fitness level and if you do high reps so your heart rate goes up then you burn fat, flatten your belly and strengthen your core.

20 x lunges each leg

10 x burpees

10 x push ups

20 x mountain climbers

40 x high knees

do 2 rounds for burning fat or 1 round at a fast tempo 

exercise demonstration see bellow 





Four Main Triathlon Distances


One of the biggest attractions of triathlon is that can be a great lifestyle sport – you trainas much as you can be and when you can. You don’t need to train as much as highly dedicated. You can just go to your local pool for a 30 minute swim a couple of times a week, cycle to and from work, and go jogging with your family at weekends or in the evenings. If that is all you can do, that’s fine. It will be more than enough training to get you around a sprint – distance triathlon course.

Triathlon is now one of the world’s fastest growing sports. It’s hardly surprising that more people than ever are – like you – keen to take part in this fantastic and rewarding sport.

The Professionals -  their speeds of closeto 40kph (25mph0 for women and 45kph (28mph) for men. 45 seconds in transition and run 10 km in under 35 minutes. It is exhilarating, dynamic, and inspiring.

The Novices -  It can be just inspiring to watch novice triathletes swimming breaststroke for 400m in a pool. After the swim leg, they walk to their bikes, put tjeir socks on in transition and then walk with their bikes to the mount line for the cycle section to complete 20 km at speed of around 20 kph (12mph)

A lifestyke choice – middle ground between the novice and the elite athletes. Some of them dedicated more than 15 hours per week to training, while juggling a full time job, family commitments and social life.

Many athletes come to triathlon from others sports, while have no sporting background at all.Others are just looking for a new challenge. I was a horse rider. When I started triathlon training at 29 I had never cycled competitively and couldn’t swim! I am still learning new things and love challenges thst this fantastic sport brings me every day.

Something for everyone

There are four main triathlon distances:

  • Sprint 750m swim – 20km bike – 5km run
  • Olympic 1500m swim – 40km bike – 10km run
  • Half Ironman or 70.3 1900m swim – 90km bike – 21km run
  • Ironman 3.8km swim – 180km bike – 42km run

Different distances require different skill levels and therefore different levels of training and preparation, but there is something to suit everyone.


Sprint programme

750m swim – Bike 20km – Run 5km

If you are new to triathlon, the sprint distance is the shortest and perhaps the easiest to start with.

While you can push your body really hard during the sprint, working high levels of intensity, the end of each leg is not too far off. If this is your first triathlon and just want to get round, don’t overdo it in your preparation phase: adapt this sample 12 week programme to your needs

Your goals:

Elite athelets typically complete sprint distances in under an hour. Mid – pack athletes will probably take about 80 minutes or longer to finish.

If this is your first triathlon, your main aim could be get around the course and complete it successfully.

The programme:

In order to reduce the risk of injury, you must first complete the foundation phase of training

Training intensity:

The sprint programme includes several high intensity sessions at Levels 4 and 5. If you are fit, you can push your body harder for shorts periods of time during the sprint, but this involves a little more lactate threshold level. However if you want just to complete the race, you don’t need high intensity training sessions to do that


Olympic programme

Swim 1500m – Bike 40km – Run 10km

You are pushing the bodys’s aerobic threshold, it demands physical and mental toughness.

Your goals: 

Elite male athletes will complete an Olympic triathlon in under two hours, female will not be far behind.

A mid – pack athlete will typically complete this distance in about two and a half hours.

This race is about mental fortitude as well as endurance. The distances are demanding and the speed of each stage is fast, so you will need to strike a balance between lasting the distance and racing it hard. First – timers should just get a feel for the pace, trust their training, and focus on strong pace.

The programme:

The foundation phase allows you to work on the mechanics of your swimming, running, and cycling and ensures you progress safely throughout the training programme, minimazing risk of injury.

Training Intensity:

You will need to build strength endurance. The work schedule is similar to the sprint programme, with session acorss different levels intensity, but you will be asked to swim, bike, and run for longer, in order to build both physical and mental strength.

HalfIronman (70.3) programme

Swim 1900 – Bike 90km – Run 21km

This is a test of endurance and aerobic capacity. Planning your fuelling strategy for this distance is the key to success, you need enough energyto meet the demands of each leg you run the risk of “running on empty” at the end.

Your goals:

Elite male athletes complete this distance in about 4 hours 15 minutes, female about 4 hours 30 minutes.

Mid – pack athletes typically finish in about 5 hours 30 minutes.

Training Intensity:

The Halfironman is a greatest test of endurance than Sprint and Olypmic triathlons, so your training programme opposite places more emphasis on distance in the run and bike session, and less on high intensity. Working more Level 3 will help to increase aerobic capacity and train your body to use energy more effeciently. A key outcome of your training is the ability to endure a bike intensity close to your aerobic threshold while mentally dealing with the half marathon still to come.


Ironman Programme

Swim 3.8km – Bike 180km – Run 42km

IM is the greatest endurance test of all, and your training requires total focus and self – discipline. Prepare properly, build steadily, and reap the glory when you cross that finish line.

Your goals:

The race day lasts about 10-14 hours. Elite male athletes typically complete this race in about 8 hours and 30 minutes, female in about 9 hours and 15 minutes.

Mid – pack athletes take between 10 hours 45 minutes and 12 hours, with the cut – off being 17 hours.

It takes many months of dedicated training to prepare for an Ironman, so stay focused.

Training Intensity:

Any athletes who takes on this distance must be robust, so fitness is crucial before embarking on the Ironman training programme.Ironman is a long way. Work in the Level 1 and Level 2 zones, and you will need to build steadily to avoid injury. Precision fuelling is also very important, so use your training to experiment with optimum nutrition and hydration. 









Functional Strength Exercise

If you can’t spare any extra time before or after your swimming, cycling or running sessions, then consider squeezing in that 10 minutes before breakfast in the morning (a great way to start the day and get the blood flowing)




Core building workout in 10 minutes

Functional strength work can help triathletes of all levels overcome muscular imbalances en route to becoming stronger, more efficient, and less injury-prone.
Functional Core Strength for Triathletes in 10 Minutes a Day
 or expanded to 30 minutes (repeating the sequence three times).



Benefits of Stretches

Benefits of stretching

  • increases your flexibility
  • increases your range of motion 
  • improves your performance in physical activity 
  • increases blood flow to your muscles
  • improves your posture
  • avoid injuries


There are several types of stretching techniques, including:

  • dynamic
  • static
  • balistic
  • PNF
  • Static stretches involve holding a stretch in a comfortable position for a period of time, typically between 10 and 30 seconds. This form of stretching is most beneficial after you exercise.
  • Dynamic stretches are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement

If you’re new to a regular stretching routine, take it slow. Just like other forms of physical activity, your body needs time to get used to the stretches you’re performing.

You also need a solid grasp of proper form and technique. Otherwise, you risk getting injured.

You can stretch any time during the day. On days you exercise:

  • aim for 5 to 10 minutes of dynamic stretching prior to your activity
  • do another 5 to 10 minutes of static or PNF stretching after your workout

On days when you aren’t exercising, still plan to schedule at least 5 to 10 minutes of time for stretching. This can help improve flexibility and reduce muscle tightness and pain.


Using foam roller self - massage  can have several benefits.

  1. The first one is cost
  2. Foam rollers help to stretch muscles and tendons and breaks down soft tissue adhesions and scar tissue.
  3. Using the foam roller before a more strenuous workout can help to “pre-stretch” the tendons, ligaments and muscles which help to prevent injury. And besides all that, it just feels good. 
  4. you can visit our online shop

Everyone likes a good massage and when you can keep this little roller put up and get it out and use it whenever you have an extra few minutes to stretch and massage yourself then why not?



Strength Upper Body Workout for Busy Triathlete

As athletes, we want to focus on both muscular endurance—the ability to perform an activity over a sustained period of time, and muscular strength

If you are new to strength training, ease into it from both a frequency and intensity perspective. Start out with one to two days per week and err on the side of lighter weigh.


Warm Up 5 min

jump rope or jog 

Stretch it helps prepare your body for the exercise

WORKOUT                                                                      Muscle worked

1. Lat Pull Down  - 10 reps/2 sets                             muscle group in your back called                                                                                            the latissimus dorsi, or lats   

2. Push Ups Ketltebell Touch - 10 reps/2 sets      Chest, shoulders, triceps, abdominal

3. Kettlebell Swings - 20 reps/2 sets                     Lower back, shoulders, gluteus ( bum), hips,                                                                                               hamstrings

4. Plank Shoulder Touch - 10 reps each shoulder                                                                                                                                            / 2 sets                       Abdominal, shoulder, chest 

5. Band Triceps Kickback - 20 reps/ 2 sets           Triceps

6. Abs Rollout  - 20 reps/2 sets                               Abdominal, chest, shoulder

If you are ready to take your training, racing and body composition to the next level, incorporate strength training year round for maximal results.


 forearm plank

 forearm plank