intraining’s monthly Love 2 Run e-News – August 2016 |
Spring is here and running season is almost complete in Queensland. If you thought that this means a time for rest, think again! This is no time to rest on your laurels, it is the best time to start planning for what goals you have ahead.
Are you looking to start running? Better your personal best? Run a marathon? Or just finish your local parkrun without stopping? Start your planning now. Spring time is a great time of the year to head out and enjoy the earlier sunrise and sunsets that greet us each day. In this this issue: Did you know running facts – Part 27 Over 19 days, there were 19 world records broken and 65 Olympic records broken. In terms of athletic performance, the Rio Games has been the most successful games in history. Whilst any medal is an achievement, there were amazing standouts, that included Michael Phelps (totaling 28 Olympic medals in this career) and Usain Bolt who as a track sprinter has completed something nobody thought would be possible and accomplished three Olympic gold medals in each of the last three Olympic Games. What a great era of sport we live in! Stay healthy, keep active and have a happy run!
**NEW** Spring/Summer clothing range in store The latest range of Spring/Summer clothing has arrived at intraining Running Centre. If you are tired of boring black or just looking to replace those shorts that leave little to the imagination, we have a great range to help you enjoy that next run just a little more. Endura Salted Caramel gel and other new flavours Why Take Endura Sports Energy Gels? Three new flavours from Endura – Now available at intraining Running Centre – Salted Caramel: Ideal for those who have a sweet tooth If you have been struggling with fuelling during runs over 1hr in duration, it may be time to get yourself some help the easy way with a gel that is easy to take on board and stay on board.
What your wear pattern means – by Steve Manning (podiatrist) If you have worn through the outsole (rubber tread) to the midsole then you will need to replace your shoes. However by this stage the midsole cushioning in the shoe has likely to be ‘dead’ (see the dead shoe test here) and not offering your joints any relief from impact. Click here to view the full article on how to decipher your wear pattern and learn what to look for in a shoe. ‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian , massage therapy and coaching team. Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury. Twilight Bay Run – Saturday 24 September 2016 Not only do participants get to enjoy a fireworks display over the Bay at 7pm…yeah, you could be finishing under a sky full of colours, but each participant receives the popular running specific and funky limited edition Twilight Bay singlet or Twilight towel as part of entry. Limited time discount offer Start your Spring with a bang and get your entry in for the Twilight Bay Run and join us for the 5th year anniversary under the moon and stars. Running Form Workshop – 3 December 2016 Who is this for? When: Saturday 3 December If you are a beginner runner or can’t attend the December workshop, the three part Form Workshop in February 2017 will provide a greater emphasis on how to perform drills and develop these skills over three hands-on sessions. |
Tag: brisbane
Love 2 Run July16 enews
intraining’s monthly Love 2 Run e-News – July 2016 |
We are over half way through the year and just over a week until Brisbane’s major marathon festival is upon us. Make sure you keep your hydration up leading into the event, even when it is cold. Being sufficiently hydrated will maximise your bodies ability to recover from training.
We hope that you are enjoying your taper and are getting excited for race day of Queensland’s second biggest marathon event. See you at the race on 7 August or in store! In this this issue: Did you know running facts – Part 26 Bolt will be hoping for a tailwind of 2.0m/s, the maximum permissible for a world record at the Olympic Games in Rio this August. An increased tailwind reduces atmospheric drag, while hotter temperatures mean thinner air and fewer molecules impeding athletes’ paths. For those in distance events the opposite is the case, with cooler temperatures the ideal requirement for faster times. Stay healthy, keep active and have a happy run!
**NEW** Suunto Spartan – The epitome of innovation is here Latest features of the NEW Spartan range at Suunto – Up to 65hr battery in GPS mode (ideal for ultra runners) If you are not willing to settle for second best and looking for a GPS watch that can do it all, get your pre-order in today for the new Suunto Spartan and be the first to enjoy the epitome of innovation…read more. PRE-ORDER or REGISTER INTEREST TODAY The Dead Shoe test – Don’t put yourself at risk of injury Key signs you need to replace your shoes The ‘Dead Shoe Test’ involves bending the front half of the shoe in half, downwards towards the sole. In old and worn out shoes there will be little resistance and lesser recoil. This would suggest that the shock absorbing ability of the shoe is fading. Test your shoes before your next run, if your shoes fail the ‘dead shoe test’, then avoid the potential for injury and get a new pair as soon as possible. Remember to get a re-fit as your feet may have changed since your last purchase.
Work that booty – by Doug James (podiatrist & physio) The trick to keeping your knees happy is to build that booty by keeping your gluteal (hip) muscles strong. Single leg squats are a commonly prescribed exercise to build hip strength, however if you have a painful knee or poor balance you might find that the exercise is both difficult and ineffective. Instead, bridge exercises – and particularly single leg bridges – are a useful way of improving strength without placing excessive pressure on the knee, or requiring much balance. To perform a bridge, lay on your back with your knees bent 90˚ and feet flat on the floor. Raise your …click here to view read the full article on how to strengthen glutes and reduce medial knee pain. ‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian , massage therapy and coaching team. Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury. Twilight Bay Run – Saturday 24 September 2016 Not only do participants get to enjoy a fireworks display over the Bay at 7pm…yeah, you could be finishing under a sky full of colours, but each participant receives the popular running specific and quite funky limited edition Twilight Bay singlet or Twilight towel as part of entry fees. If you have been umming and ahhing about whether to enter, check out the 2016 singlet and towels on offer. Events to consider Start your Spring with a bang and get your entry in for the Twilight Bay Run and join us for the 5th year anniversary under the moon and stars. |
Where to start running
Taking on the World of Running
Taking on the world of running is a process. There is not a set of instructions to start running that suits everyone, and it is unlikely the runner’s high or success will be achieved instantly. Internet searches will give endless amounts of information and advice will always be given freely from other runners.
Working out what suits you best or even how to start can be a challenge. This will also change over the years as your own goals evolve. To make this process easier, break running into three major elements; training, community and footwear. Each of these are as important as the other as they impact significantly on how well you manage your training, stay injury free, and keep you motivated to stick at running. Finding compatible people for each of these elements through coaches, clubs, and running specialist stores is the key to achieving your goals sooner with fewer mistakes that lead to injury, mistaken purchases or stopping running.The newer you are at running, or when stepping up the distances, the more valuable you’ll find each of these resources.
Training
Running requires a routine with an appropriate combination of hard and easy sessions. Coaches and individualised training plans help provide a plan that explains the training process, provides progression as you improve or work towards specific goals, and suits your lifestyle. Training groups are the platform for more specific sessions such as long runs and speedwork. Smart training pays off.
Community
Your running community is where you will be supported during both the good and not so good running times. You will be in a place where you can talk running endlessly. The club singlet guarantees a cheer.
Footwear
There is a world of knowledge in a running specialist store. You are guided through a unique process to find a shoe that’s best suited to you, to find shoes for different running needs, and you can ask all the questions you like in a place where people love to talk running and answer all sorts of questions. Don’t be shy.
If you are new to the world of running, make sure you have a look at the Couch 2 10km program here where you can convert yourself from ‘couch potato’ to 10km runner in just 13 weeks.
Racing in new shoes
How late is too late to change shoes before a big race? There are no hard and fast rules, but essentially it’s never too late. And besides, rules are made to be broken aren’t they?
Rule 1: If it’s not broken, don’t fix it
Whilst old shoes are comfortable and familiar, they’re tired from all the training you’ve done! Shoes lose cushioning, and responsiveness as they age, and the older your shoes are, the greater your injury risk. You may have forgotten how good a new pair of shoes can feel to run in! You’ll know as soon as you do that your old shoes are ready for the garden.
Rule 2: Don’t try anything new on race day
Running in brand new shoes on race day is not recommended, but it has been done many times before. The cushioning materials used to manufacture shoes these days are fantastic. Your shoes should be comfortable right from the get go, and you shouldn’t need to wear them in at all.
However, it’s still recommended that you run in new shoes a couple of times during training prior to race day. Ideally you want to purchase new shoes a couple of weeks prior to race day, and run in them a few times. If you’re running in a different type/style of shoe compared to what you’re used to, it can take a couple of runs to get used to a different feeling.
Running in a more relaxed and controlled environment means you have the time and ability to deal with potential issues, should they arise. Doing some longer running as well as some faster speed/tempo efforts in these shoes during training will ensure that the shoes will be comfortable and suitable for your race.
Article written by: Emily Donker (podiatrist, runner and running coach at intraining Running Centre)
For more articles and information about running, injuries and footwear – check out our monthly ‘From the Sole‘ newsletter written by our intraining podiatry, physiotherapy, dietitian and coaching team.
Love 2 Run February 2016 news
intraining’s monthly Love 2 Run e-News – February 2016 |
Goodbye sticky summer and welcome to the first day of Autumn in 2016. As the days gradually get cooler, running becomes easier on your body – which is always a welcome relief. Unfortunately, with the territory daylight hours decrease and we soon find ourselves out running under the stars. Make sure you are prepared for the running season ahead with some great safety tips, weight training and some events to increase motivation.
In this this issue: Did you know running facts – Part 22 Contradicting many doubters, evening exercise doesn’t disrupt sleep in most people and sleep quality can actually improve following exercise, says head researcher at University of South Carolina. Perhaps runners prefer the romantic lighting of the moon over the sun. Stay healthy, keep active and have a happy run!
Ouch…did someone say chafe? What is your chafe solution? – Creams are effective in preventing friction caused by clothing, such as nipple abrasion or groin/thigh chafe. – Roll on balms reduce skin on skin friction, offer water resistant features and usually non-petroleum based, so it won’t harm your clothes. At intraining we stock a wide range of anti-chafe products, such as Bodyglide, Skin Strong, and Brisbane based company Striderm. Speak with our friendly staff, remember we are all runners so are happy to share our feedback on what has worked best for us. Less daylight hours – Tips to stay safe when you are running Here are 10 tips to keep you safe under the stars 1. Always run against traffic: It’s easier to avoid cars if you can see them coming. You want to be able to see headlights of oncoming cars. 2. Be visible: Wear white, yellow or orange clothes with reflective material and a light if you can. That way, you are easily seen by others. 3. Always have identification on you: Keep your drivers licence or some form of identification in case of emergency. 4. Choose a well lit route: Oncoming cars see you better, and you’ll always be able to see the road and avoid potential hazards. 5. Run with a buddy: As they say, strength in numbers. If you must run alone, ensure you let someone know where you are going and how long. Click here to read all 10 tips for running safety.
Weight training for runners – by Doug James (physiotherapist) The key to weight training is using a suitable amount of weight for the ideal number of repetitions. For runners, this weight should be one that is comfortable to lift for at least 80% of the set and become slightly harder towards the end. 1. Squats: can help develop stronger legs and glutes. 2. Lunges: helpful for improving hip stability and leg strength. 3. Tip toe raise: the slow lowering component of this exercise helps to improve Achilles tendon strength. Click here to view details on how to complete each exercise in the full article ‘Weight training for runners’ in the February edition of ‘From the Sole’ newsletter. ‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian and massage therapy team. Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury. Brisbane Marathon Festival – 25th anniversary The Brisbane Marathon is Queensland’s second oldest official marathon event. Make 2016 your year to complete the marathon in Brisbane on one of the most picturesque courses in Australia. The predominantly flat course in Brisbane and early starting times are ideal for breaking personal best times. Check out the start times below: – 42.195km Marathon: 6:00am
Twilight Running Festival – 20 March 2016 Entry fees (until midnight tonight) REGISTER ONLINE *Sizes and quantity are strictly limited. Once all singlets and towels are allocated, there will be no more available. Click here to see the funky new designs in 2016… |
Love 2 Run January news
intraining’s monthly Love 2 Run e-News – January 2016 |
February is almost here with the first month of 2016 almost done and dusted. Many of you have set New Year Resolutions, which we are sure you are all keeping to…
For those very few that are struggling with motivation in the sticky heat, there are a few little things inside the January edition of Love2Run’s monthly enews below which can provide that source of motivation you are looking for. In this this issue: Did you know running facts – Part 21 On the other hand, women who get in shape through running, quickly experience big changes. Their legs and back become toned more quickly and they also lose a few inches off their waists faster than men. Stay healthy, keep active and have a happy run!
NEW Asics Lite-Show apparel available in store Well now thanks to Asics’ NEW Lite-Show apparel line, you can have the latest reflective thread available whilst still looking great. Check Ash on our facebook page to brighten you night. Wide range of singlets, shorts and tights available in store. Want to challenge yourself in 2016? If you want to find out more, come to our FREE information launch on Sunday 31 January. Ask questions, listen to stories and join in the fun – no obligation to join. Details: Half marathon too far? NEW in 2016, the Couch 2 10k program is designed to help you take the next step up, from weekly parkrun events.
Fuel your run – by Liz Lovering (dietitian) Glucose (obtained from carbohydrate foods) is a very efficient fuel as it can provide energy quickly, without oxygen or when oxygen is a limiting factor (high intensity running). However once we slow down and more oxygen becomes available the contribution of fat as a fuel increases. These different energy systems work… click here to read the full article ‘Fuel Your Run’ in the January edition of ‘From the Sole’ newsletter. ‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian and massage therapy team. Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury. Running Form Workshop 2016 – 3 weeks in February When: 6th, 13th and 20th February 2016 Click here to see more information
Twilight Running Festival – 20 March 2016 REGISTER ONLINE Join in the fun of the Twilight Run and receive one of the following with your registration; 2016 event singlet, Twilight Towel or Twilight Run Visor. Click here to see the funky new designs in 2016… |