CONTACT intraining Running Centre   email:  [email protected]    Podiatry & Training Programs | Running Groups

WORN OUT SHOES OR WORN OUT BODY

WORN OUT SHOES OR WORN OUT BODY!!

How do you know if it’s the shoes, your training, or…   ‘gulp’…   your age. 

With Margot Manning, podiatrist, coach and runner

We all have those runs you slog it out and your body just does not seem to recover.  

While there are many possible reasons for this there are two biggies that you need to check first, and I’m not going to let you use ‘age’ as the excuse!!

Firstly, no one needs to admit that age is the reason for feeling flat and worn out.  We all know how to modify our training to suit the next decade of life.  This means that it’s either training, our shoes, or a combination of both that could be contributing to feeling worn out.  

The important message for you is to recognise when you are not feeling great and take the steps to regain your bounce and keep loving your running.  

Here are 3 signs you need to recognise and act on.  

1.Throbbing feet

Throbbing feet = old shoes…   (usually!!)

That is the most common reason for knowing your shoes are dead.  This usually happens after your long runs or towards the end of them.  You may even have felt a bit flat in your run.   Your feet and legs will have a tender or dull achy sensation.  

Don’t hesitate on this one. Race into you our running shop and get yourself a new pair.   It only leads to more trouble if you don’t change your shoes soon!!  

2. Old injuries resurface or a new niggle starts

Niggles can be signs of fatigue after an increased training load or old shoes that cause pain.   Before you let this one turn into a full-blown injury, check your SHOES and your TRAINING.

Shoes wear out and it’s surprising how fast the months went by since you purchased your last pair.  Combine this with an increase in your training and little niggles just keep popping up.  

Training can have a huge impact on your body, particularly if you have increased the load, or moved into new programs and over different surfaces.  

3. You’re not sleeping or feeling extra tired at work

Failure to launch is a true phenomenon for a runner.  This happens when your body is not recovering as fast from your training as you would like and you struggle to get out of bed.  You will fatigue faster and be less productive during the day.  

If you don’t have a recovery day soon you can even lose your appetite.   Take a day or two off from running if this is you.  You’re worn out body will feel so much better, less cranky and be excited about your next run.  

HERE is an easy check for your running shoes. 

If you answer YES to more than three of these then you need to check your shoes.

My running shoe checklist...

 

If you are still not sure why you are feeling worn out, an easy test is to come into our intraining store and have a run in a new pair of shoes.  Your tired and worn out body will immediately feel that freshness and bounce missing from your runs.   

At intraining we look after your feet, we write programs, and we manage injuries.  Running shoes are our specialty.  You’ll really love our running track because you can feel the difference between new and old shoes when you try them out.  

 

 

Come and see us at intraining for all your running needs or 

CALL us on 07 33673088 for Shoes, Podiatry, Physiotherapy, and Training Programs. 

 

Looking for some help with your running shoes?

Here are 3 ways you can use our services at intraining Running Centre when you need some help with your running shoes:

#1  Come into the store and see our Running Team.  

They will have you try on and run in a range of shoes until you find the right one.  Plus they LOVE to talk running and hear what you are wanting to do with yours

#2  Book a shoe fitting appointment with Steve, Doug or Margot (Our Podiatry and Physiotherapy team).

We are all runners and have worked with runners for years.  This works really well if you have more difficult feet to fit, or you are just unsure.  

#3  For Injuries… 

You’ll need to book in to see our Running Injury Clinic team.  We can help you treat, manage and get you back to running. 

Your Running Injury Helpline 

(07) 3367 3088 | [email protected] | Book an appointment

Neuritis of the foot

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Article by Margot Manning Podiatrist, coach and runner

Neuritis of the foot

Are you experiencing unusual sensations in your feet such as pins and needles, numbness, a burning pain or the sensation of a rock inside your shoe?  If so, there is a good chance that you have a developed a case of neuritis.

What is neuritis of the foot?

Neuritis of the forefoot is where the nerves between the long bones (the metatarsals) become irritated from increased pressure.  The symptoms tend to start later in the run and may go as soon as you take your shoes off.

Neuritis imageCauses of neuritis

The most common cause of neuritis of the Forefoot is from shoes that are too tight.  This could be from across the width of the shoe, the length and even the depth of the shoe. As the foot exercises for a longer period of time normal swelling will occur due to increased blood flow.  If the shoe does not have enough space to accommodate the enlarged foot, the nerves become entrapped and cause pain.

If the foot is quite flexible the small arch that goes across the foot (the transverse arch) from the 1st joint to the 5th flattens to create increased splaying of the toes.  This can be harder to identify as it is not until the foot is fully loaded with running or walking that this splaying becomes visible. Repetitive loading of the transverse arch with the long runs of marathon training can contribute to neuritis.  This may not present  until the very late stages of a long run or even in the marathon itself.

Fitting shoes to prevent the pain

Ensuring you have the correct fit with room for the foot to expand should prevent these symptoms from occurring. Most shoes are shaped to have a tapered and slightly rounded toe box, but if a foot is not this shape then it is going to be put under pressure in areas that it is not used to.  Typical variations in foot shape that can lead to neuritis include wide or square shaped feet, bunions, long second toes, high arches, and very flexible feet.  More care is required when fitting a shoe to these foot types and luckily there now is a good range of shoe shape designs and widths to accommodate them.

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For bunions, many shoes now are seamless across from the big toe joint to the 5th toe joint. Some shoes have offset the lacing path to alter the line of tension while deeper toe box designs have become a more traditional to allow for more toe room.  For the high arched foot, a shoe with increased depth through the laced area is important.

Modifying the shoes to suit

When a perfect fit can not be found or a shoe has been worn for a while and can’t be returned, there are ways to modify the shoe.  Re-lacing is an easy way to take pressure off different parts of the foot.  Stitches around features attached to the uppers can be unpicked.  Metatarsal domes are commonly used by podiatrists to prevent flattening of the transverse arch.  For more complicated cases where the biomechanics of the runner are contributing to the injury, insoles or orthotics become useful to fill help fine tune the fit of the shoe and adjust movement patterns.

Neuritis of the foot can be a very unpleasant sensation, but in most cases, remedied relatively easily.  The first step is to ensure your footwear is the correct fit.  If this does not resolve the pain, book in to see one of the podiatrists at intraining Running Injury Clinic for more thorough investigation and management plan.

Keen to learn more about running injuries and training articles? Check out our monthly ‘From the Sole‘ newsletter, written by intraining Running Injury Clinic podiatrists, physiotherapist, dietitian and experienced running coaches.

Improve your running form in April

Presented by intraining Running Injury Clinic

Podiatry | Physiotherapy | Running Coaches

600X600 workshops logoWhether you are new to running or have been at it for years, running form is the crux of improvement, running easier or even completing longer distances. Developing your running form to suit your own personal build and gait is important to address.

It not uncommon to hear runners swear by a particular method of foot strike, whether that be midfoot running, toe running or heel running. Question is… which method works best for you?

The 2017 Running Form Workshop will assist with running form identification, modification, running drills and how to improve efficiency when running.

200x200_fact_2Date: Sunday 30th April 2017
Time: 3:30pm-5:00pm
Cost: $30.00 per person (caution: spaces are limited)
Duration: 90mins
Location: University of Queensland Athletics Track – Car park
What to Wear/Bring: Towel, water bottle, running shoes, running clothing

For more information: Call the injury clinic on 07 3367 3088 or email us

Join the Running Form Workshop event on facebook and keep up to date with the latest workshop news.

Register NOW
April Running Form Workshop 2017

Workshop detailsbarefoot

The session will focus on improving your running technique through drills, analysis and assist in improving your running efficiency. The experienced team of intraining physiotherapy, podiatry and running coaches will assist in further development of your running technique.

Prerequisite: None required

What to expect in your 90min session

  • Running technique analysis200x200_fact_1
  • Core strength & stability exercises
  • Practical running drills
  • Footwear analysis
  • Lighter foot strike
  • Increased power at propulsion
  • Strength to reduce form faults when fatigued
  • Decrease the risk of injury

Why a Running Form Workshop?

LongRun Whether you find you are constantly injured, struggling to improve or just find running difficult, the running form workshop will provide you with the foundation and skills to develop your running. Our experienced practitioners will assist in providing you with the tools needed to understand and execute correct running form during your day to day training.

Who is this for?

  • Experienced runners: This does not only mean fast. The session will develop and fine tune your technique.
  • Beginner runners: The form workshop is a great way to ensure your running technique develops correctly over time. We will address bad habits early on to ensure you have a happy injury free running experience.

Get ready to transform your running with the intraining Running Injury Clinic Running Form Workshop in 2017.

NOTE: It is recommended that you do not participate in the practical component of the workshop if you are injured. You may still gain benefit from attending and observing the session.

 

RunTalk Ep07 – What is Prehab?

runtalk-intraining-logoWelcome to RunTalk episode 7 with Steve, Margot and special guest this week – intraining Running Injury Clinic podiatrist and physiotherapist, Doug James.

This week together with our guest Doug James, we discuss how prehab should form an important part of your training regime. Prehab incorporates sports specific strengthening to assist with injury prevention as well as improving function and form whilst running.

Click here to listen to episode 7 of RunTalk

Episode 7: Strength and conditioning – with Prehab.

Featuring Guest: Podiatrist, physiotherapist and marathoner, Doug James

Doug_JamesPrehab is a proactive approach to avoiding pain and injury. A common afterthought with runners, often when it is too late and you are already injured. Prehab encourages strength work – including Pilates, running drills as well as stretching which assist in providing you with the foundation to running and staying injury free. Listen up and learn with our guest podiatrist and physiotherapist, Doug James on running specific prehab exercises that will help you get the most out of your running.

Click here to find out more about Pilates and strength and conditioning classes offered in Park Road, Milton.

About Doug James

  • Completed New York Marathon and Las Vegas Rock ‘n Roll Marathon
  • Qualified podiatrist
  • Qualified physiotherapist
  • New parent

Click here to check out the February edition of ‘From the Sole’ newsletter with some fantastic articles by intraining clinicians where you can learn about everything running.

Niggle or injury?

When training for events, it’s not uncommon to feel niggles in your legs and feet. This is a normal sensation as your body adapts to your increased training load with more mileage and speedwork. The delayed onset of muscle soreness (DOMS) after a recent hard race, a new harder session is a normal muscle soreness you will feel the next day when it can be harder to walk down stairs or climb out of your car. This will go after a day or two as the muscles have repaired and adapted to being used. The difficult part is knowing if a niggle that hangs around is still only a niggle or if it is the beginning of an injury. The earlier you can identify an injury, the less interruption you will have to your training plan.IRIC17_RehabLogoV2

There are three easy checks to help you make decisions towards your upcoming training week

  1. A niggle usually goes after one to two days; Injuries will linger
  2. The pain level of a niggle is very low grading 1-3 out of 10; Injuries grade 5-6+/10
  3. Running with a niggle does not make it worse

If you think the pain you have is more than a niggle, or are just not sure, it is worth booking in to see one of the running podiatrists / physiotherapist to help you diagnose and manage your running issue at the intraining Running Injury Clinic in Milton or Indooroopilly.

Don’t let an injury stand in the way of your happiness. Address an injury early and you will be on the road to recovery sooner than you think.

Love2Run – October16 enews

  intraining’s monthly Love 2 Run e-News – October 2016
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Under two months until Christmas… yep it really is that close. But we will hold off on the tinsel for a little while longer. This months edition of Love2Run focuses on getting the most out of your body with some great new product releases that make recovery and training a breeze.

In this this issue:
Garmin 735XT: A watch that can do it all…Garmin 735XT
2XU Ice-X: The discrete and easy way to boost your recovery
Thirsty work: Hydration and enhancing your performance
Are you breathing correctly?: Tips on how to breathe when running
Never run before?: Check out our success stories… from 2mins to 10km
Running Form Workshop: Transform your running in December 2016
Twilight Running Festival: Lace up… Twilight is coming in 2017

Did you know running facts – Part 29
Ever wondered how much you sweat whilst running? An average person sweats between 800ml to 1.4 litres per hour during exercise. To help you with a visual, a standard water bottle typically hold 600mls of fluid and the larger bottles hold 700ml of fluid.

How about an elite runner you ask? One of the greatest runners of all time, Haile Gebreselassie, lost 9.8% of his starting body weight at the Berlin Marathon when he set the marathon world record, dropping from 58.2 kg to 52.5 kg. He apparently drank 1.7 liters during the race, but sweated out 3.6 liters per hour.

Stay healthy, keep active and have a happy run!

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Our take on the latest Garmin Forerunner 735XT
A watch so good… it almost does exercises for you
Are you a multisport addict? Do you demand the most out of your equipment? Garmin, who need no introduction, are the leader in GPS sports technologies. The latest introduction to the already extensive Forerunner range of GPS watches is the Forerunner 735XT – the triathlon and multisport focused watch that has left no stone un-turned in the quest to offer the athlete with a watch that has it all.

Top stand out features
Running dynamics: Whilst not new to the Garmin list of features, the benefits of running dynamics can improve running efficiency through analysis on ground contact time, vertical bounce and stride length.

Heart rate measurement: For many of us, the reason we do not monitor our heart rate in training and in races is for the simple fact that heart rate monitors can be uncomfortable, cause chafing and even have problems reading on certain body shapes. Introducing the new optical wrist based heart rate measurement of the 735XT.

Strava alerts in real time - Garmin Forerunner 735XTLiveTrack and Strava integration: We live in a world of virtual social interaction, where a run is done unless it is online. The 735XT when paired with your phone, allows instant Strava integration as well as tracking your exact whereabouts.

Read our full review here.

The 735XT is a watch that can do it all. If you are eager to push your body to the limit and be as efficient as you can be, then the 735XT will get you there.

Whether you are looking for information on how to use your watch, looking for an upgrade or just want to find out more, come visit the experts at intraining Running Centre.

Garmin Forerunner 735XT - Optical heart rate measurement

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How to recover from your workout quicker
2XU Ice-X Compression tights
We all want to train harder and recover faster. The problem is our body can only do so much to be ready for that next training session. Whilst having an ice bath and wearing standard compression is great, there are two problems for most of us.New 2XU - Ice X
1. We work and do not have time to have an ice-bath
2. Most compression tights become hot and sweaty in summer.

Enter the new range of 2XU Ice Compression tights. Naturally cooling to the touch, ICE-X Compression can help to reduce surface skin temperature. Powerful compression support to entire leg muscles to help prevent muscle soreness, fatigue and long term overuse injuries.

Possibly the best thing of the 2XU Ice-X range of tights is that we can receive the benefits of icing and compression, all whilst sitting at a desk in our work clothes.

Visit our trained staff at the intraining Running Centre to ensure that you purchase the correct size to maximise the benefits of 2XU Ice-X.

2XU - IceX Cooling and Compression - Available at intraining Running Centre

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Thirsty work in the summer – by Liz Lovering (dietitian)
Perform better when you are hydrated…
Now the weather is warming up it’s important to consider your fluid needs. Fluid losses from sweat are very individual and several factors affect how much fluid we need, including; genetics, size, environment (a hot Queensland summer day vs a cool winter morning), exercise intensity and fitness levels.

Water is great for general hydration and short low intensity runs, but for those more intense sessions or long runs in hot conditions, sports drinks (or electrolyte replacement formulas) provide fluid and important electrolytes.

Electrolyte replacement (especially sodium) is particularly important when running in …Click here to view the full article in October’s From the Sole newsletter, by dietitian, Liz Lovering and get yourself hydrated this summer.

Thirsty work - get the most out of your body

‘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.

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Are you breathing correctly? – by Doug James (physiotherapist)
Top tips to help you breathe right when running…
A commonly asked question amongst new runners is ‘how am I supposed to breathe while running?’ This is usually asked because breathing is often the limiting factor to being able to run further or faster.

Correct technique can also help make running more comfortable and improve your performance.

3 tips to help you ‘breathe right’
1. Use your diaphragm: This involves pushing your stomach out to more fully expand your lungs. Pausing slightly once you have fully inhaled helps to get oxygen to more parts of your lungs.
2. Time your breathing for your pace: When running at a comfortable pace aim to breathe in for 3-4 steps, then breathe out for the same time. As your pace or effort (eg during hills) increases so will your breathing rate (up to 1 breath in/out per step for sprinting).
3. Don’t hunch your shoulders: Avoid using muscles above your collar bone as this prevents you using your diaphragm as effectively.

The above tips can help guide you to better breathing techniques while running. Read the full article by intraining Running Injury Clinic podiatrist and physiotherapist – Doug James in October’s ‘From the Sole‘ monthly clinic enewsletter.

Breathe right and maximise your running potential

‘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.

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Running Form Workshop – 3 December 2016
Improve strength, coordination and running speed
Join the intraining Running Injury Clinic and coaching team for a practical form workshop. The workshop is designed to provide a hands on focus at improving the way you run in a single day workshop.

Who is this for?
This workshop is ideal for runners who have participated in a previous running form workshop. The session will have an emphasis on improving technique through running drills and feedback. Under the guidance of the intraining physiotherapy, podiatry and coaching team, this session will fine tune the way you have learnt the running drills previously and give you a session plan to do over the summer

When: Saturday 3 December
Time: 4:00pm – 5:30pm
Dress: Running clothing and footwear
Cost: $30 or ($25 for intraining club members)

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.

Click here for more information

December running form workshop

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Twilight Running Festival 2017
Lace up those shoes… Twilight is coming…
Excitement is building for the 2017 Twilight Running Festival. Some exciting news is soon to be announced.

This is a running event you do not want to miss. Run under the moon and stars in 2017. Online entries are coming soon…

Register your interest online

Lace up your shoes - Twilight Running Festival is coming...

Running Form Workshop 2016

Saturday 3 December –  Running Form Workshop

Runners are always looking for ways to become faster, and more capable of completing longer distances. Running form modification is commonly discussed, and there are so many different answers, techniques, and pieces of advice given. The team from intraining Running Injury Clinic are experienced runners, practitioners and coaches.

The single session December workshop will provide participants with an overview of different running drills which are the foundation to building strength , coordination and ultimately faster run times.Formworkshoplogo

Date: Saturday 3 December 2016
Time : 4:00pm – 5:30pm
Cost: $30 ($25 for current intraining members)
Duration: 90mins
Location: University of Queensland Athletics Track – Track car park
What to Wear/Bring: Towel, water bottle, running shoes, running clothing

Click here to reserve your place online

For more information: Call the injury clinic on 07 3367 3088 or email us

Why do a Running Form Workshop in December?

The best time to look at improving your running form is between seasons, after recovering from injury, following a growth spurt, or even when your running is less of a focus in the Summer months.  This single session helps direct you to focus on form in the hot summer months and is a great stepping stone to the in-depth three part Running Form Workshop in February 2016. These are also perfect ways to help improve your parkrun times.

Who is this for?

This workshop is ideal for runners who have participated in a previous running form workshop.  The session will focus more improving your running drill technique. The experienced team of intraining physiotherapy, podiatry and running coaches will assist in further development of your running technique.

  • Experienced runners: This does not only mean fast. The session will develop and fine tune your technique.
  • Beginner runners: The single session form workshop will be a great way to ensure your running technique develops correctly over time. We will address bad habits early on to ensure you have a happy injury free running experience.

Running drills are useful for all runners, of all abilities, and ages.  It helps to reinvigorate your focus when fatigued during training runs and racing. Get ready to transform your running with the intraining Running Injury Clinic December Running Form Workshop.

NOTE: It is recommended that you do not participate in the practical component of the workshop if you are injured. You may still gain benefit from attending and observing the session.

Register for the single day Running Form Workshop on 3 December 2016