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

Why you should run regularly

Running is something that most of you reading this love to do. For many runners, it becomes a regular necessary activity and for some, it is an addiction. Too much running can lead to injury but the risk of injury is much less than the risk to your health of not running at all. Chronic illness and a reduced life span can be the result of the modern lifestyle. Modern jobs sitting at a desk all day with the modern diet of concentrated kilojoules is compounded by being busy but inactive. Two-thirds of adult Australians are overweight or obese. The result is recorded diabetes levels and increased cancer rates. Most of these chronic health factors or co-morbidities are the result of our lifestyle and can be reversed by changing behaviour. Exercise is medicine and is probably the only panacea that exists to reduce all types of illness. Starting a running program is the quickest way to achieve improved health outcomes. In fact, the risk of morbidity and mortality is greater with low fitness than the combined risk of smoking, obesity and diabetes. Here are a few of the ways that maintaining physical activity will improve your health and increase your lifespan.

RUNNERS LIVE LONGER:

Research published in 2017 (view here) found that runners have a 25 to 40% reduced risk of all-cause premature mortality. The benefits were a dose-response relationship where the more running you did the greater the benefit. The maximum benefit occurred after only 4.5 hours of running a week. The lower your fitness the higher your risk of death from almost any cause.

RUNNING IMPROVES MENTAL HEALTH:

Most runners understand the benefits of running to their mental health. Running is a form of meditation for many people and their escape from a busy life. At one sports medicine conference, I attended it was suggested that running was equally as effective as medication in treating depression with fewer side effects. Running also has a major impact on cognition. School students who run achieve better academic results. It also offers protection for cognitive decline as we age. A meta-analysis of multiple research studies found physical activity lowered the incidence of all-cause dementia even in long term follow-ups. Physical activity as a protective factor for dementia and Alzheimer’s disease: systematic review, meta-analysis and quality assessment of cohort and case-control studies (view details here).

RUNNING and the PANDEMIC

Multiple studies have shown significant protection for Covid with exercise. You are less likely to get severe Covid and less likely to die. Exercising outdoors in the sunlight can also increase your vitamin D which is another protective factor in severe illness. This protection rivals vaccination. (view details here)

RUNNING and Bone and Joint health:

Non-Runners often tell runners that their running will wear out their knees. In fact, the opposite is true. Regular weight-bearing exercise over 2.2times your body weight will trigger an increase in your bone density. The cartilage in your joints gets its nutrients not from the fluid in the joint space but from the bone underneath the cartilage. Improving your bone health with running will lead to better quality cartilage and a reduced risk of osteoarthritis.

The main benefit of running is simply the joy of the experience. However, there are many other benefits that will lead to a longer healthier life. Consistent running is the key. It is important to deal with any setbacks to your running as soon as possible so you do not have too much time off and break your healthy routine. Contact the intraining Running Injury Clinic on 3367 3088 for advice on your training programs, injuries and footwear.

Steve Manning

Steve Manning – intraining Podiatrist & Level 4 running Coach

Steve Manning has worked since the 1980s to create opportunities for runners of all abilities to pursue their running goals, to establish and maintain a healthy balance of sport, health and work in their lifestyle and to connect with other like-minded and supportive runners. He has done this by creating a community of runners, coaches, sporting podiatrists, physiotherapists and a retail team with a large focus on inclusion and collaboration. He loves runners and what running can bring to people’s lives. Steve is the owner of the intraining Running Centre, a podiatrist, Associate Lecturer QUT, marathoner, Level 4 Running coach, member of the Queensland Sports Medicine board, and doting dad.

Running at the Mouth

Family 1

Running at the Mouth

By Margot Manning

4 Tips to get your Kids out of bed for a Run

Raising kids is like painting a picture.  You need to be creative.

It takes time. When a mistake is made you need to retry but with a different technique…   and there are so many moments along the way when you can admire their progress.

Now, I am NOT an artist like my daughter or an expert in raising kids.  I just appreciate the process of the artist and similarly enjoy creating running experiences with the hope that kids eventually love running and will value it as a lifelong activity.   

So, here’s four of my favourites tips to help them embrace the love of running.  

Tip #1  Play to their highest desire (without blatant bribery)

Speed and stamina….   Soccer players and netballers and most kids playing sport want to be faster and have more stamina in their games. Running does that and after a few weeks, both you and your child will realise how much better they are performing on the field.  

Food…   Profiteroles, pancakes, hot chocolate and Slurpee surprises after the run are excellent ‘bonuses’ which can be as regularly or irregularly as you like.  Spontaneous food treats are one of my thank-you’s to them for running with me and a great way to keep them talking.

Jacqui Lynagh, mum of two children said ” Finding ‘your’ purpose is always a good thing to talk about.  My son has his – he wants to be able to run fast in the soccer game right until the end.”  

Tip #2  Run in the rain

Running in the rain is incredibly fun.  The harder the downpour the better because the puddles are larger, the tree leaf droplets denser and the challenge to stay ‘dry’ harder.   Running in the rain has always been one of our favourite runs together and works nearly every time to get my kids out the door or the kids excited at the training groups.  The downside happens when they use their puddle splashing skills in public races… oops!

Tip #3 Fun running

Immerse your children into fun runs.  There is less pressure, they can ‘disappear’ into the crowd if they want and will get cheered by the older run folk…  aka… the parents. Even more amazing is watching them become confident as they mix and communicate with other runners of all ages and all ability levels.

Tip #4 Don’t give up… because they grow up

Your children will turn thirTEEN and realise that post-run pancakes are not really as good as the comfort of their bed.    

Don’t despair because they will see you running and enjoying your time out.  Since they had already experienced some of this they will reconnect with the running community and you know that here they will always be cheered and supported.

intraining Coach Tracy Baker recently posted “It’s a miracle” at seeing her two kids begin their running journey.   “You know your kids are proud of your running achievements when they stop saying you’re crazy because they’ve finally decided to buy their first pair of running shoes at 27 & 29.”

There are so many different ways to create running experiences for our kids. These are just a few of mine. I’d love to know what ones you have created or the conversations you have created.  Email me here or share your comments on our Facebook page.

Keep reading to see what other parents and kids have to say…

Untitled design 27Screen Shot 2019 03 07 at 10.31.12 pm

This is what Julie Whitehead shared after celebrating a joint 50th parkrun with her daughter, Nicola…  “My tip would be to go at their pace when they want you to be with them, leave them be when they want to go it alone and celebrate the very fact of being out there – that is the big achievement. ????????

Screen Shot 2019 03 09 at 9.56.03 am

intraining Coach and club president, Paul Broad’s daughter Isla said ” When I grow up, daddy, I want to run a marathon and you be on the sideline yelling “go intraining”  (Aged 3)

Untitled design 28

And just for the record…. we all know that even when they are there to run, teens can sleep anywhere!!  You have got to love them!!!

54228755 822264968124117 539701823729041408 n scaled

Margot and her husband Steve own intraining Running Centre and have been coaching kids for more than 30 years.   They have created intraining to help people of all ages and abilities to run by developing coaching groups and programs, the intraining running shop, their podiatry & physiotherapy running injury clinic, the intraining Running & Triathlon Club, Twilight Run Fun Runs and an awesome team of coaches.  They love running and want to share this with everyone.  

Family

Love2Run – June17 e news

 

intraining’s Love 2 Run e-News – June 2017

blanktile
The Gold Coast Marathon is almost here! There will be runners who are fitter than ever, others longing for a return to running after injury and some who are content to keep building fitness with other goals such as Brisbane Marathon Festival and Twilight Bay Run ahead. Whichever boat you sit in, we hope you are enjoying your running so far this season.

This month’s edition of Love 2 Run enews focuses pre-event nutrition, mid season running injuries as well as keeping up with the latest in trendy running gear.

We love running at intraining, whether you are keen to find out if your shoes are ready for replacement, have an injury that just won’t go away or you just want to have a chat about your running – we are here 7 days a week.

In this this issue:
Nike Zoom Fly: The fastest shoe in the world has arrived #breaking2
Sore heel? Need help?: Introducing the new runners’ wonder sock
Calf injuries and you: Pain in the calf holding you back?…here’s why.
Pre-event nutrition tips: Nail your nutrition before race day.
Brisbane Marathon Festival: Commit now before the Friday price rise
Twilight Bay Run: The event (singlets) that stopped the nation.

Did you know running facts – Part 5
Keep hydrated and fuel your performanceDehydration greater than 2% of your body weight may result in a decline in performance, which may have a negative effect on the intensity of your race and training sessions. The average person will sweat approximately 1.4L per hour of running. How much do you sweat?

What should you do to stay hydrated?
– Drink to thirst – when you are thirsty make sure you drink before and during the race
– Drink little and often – avoid consuming large volumes of fluid throughout the race
– Measuring body weight before and after a training session, will give you a guide to how much fluid you lose in sweat (for a given environmental and exercising condition).

Stay healthy, keep active and have a happy run!

dividerline

#Breaking2 – We have the NEW Nike Zoom Fly available
Your PB is just a pair of shoes away!
First there was the sub four minute mile barrier, which seemed impossible. Today, there is the seeminly impossible sub two hour marathon mark. The solution… a new shoe developed by Nike with the claim of a 4% improvement in time.

We have recently received the latest #breaking2 inspired Nike Zoom Fly in store. The unique fit and feel of the shoe is unlike anything we have experienced. In our initial testing, it feels as though you float along the ground with less effort. It almost feels like the shoe is pushing you forward or like you are running with a tailwind. Whilst the shoe is lightweight, the cushioning is to the contrary. This shoe feels as comfortable as a training shoe with all the benefits of a racing shoe.

When you have done all the training and you are looking for that little extra edge, the new Nike Zoom Fly may be your ticket to that personal best time. Available in both male and female sizing at the intraining Running Centre.

Keen to give them a go? Ready to experience effortless running? Drop by the store and see if the new Nike Zoom Fly has what it takes to propel you towards your goal at your next event.

Remember, as with all shoe purchases at intraining Running Centre, our trained footwear specialists will analyse your running gait to ensure you put your best foot forward.

Nike Zoom Fly - #breaking2 inspired - Available at intraining Running Centre

dividerline

Feetures – The new wonder sock is here
Sore heel holding you back? This sock can help
Ever had that frustrating feeling when you wake up in the morning and find out you have a sore heel? Plantar fasciitis (PF) is a condition caused by drastic or sudden increases in mileage, poor foot structure, and inappropriate running shoes, which can overload the plantar fascia, the connective tissue that runs from the heel to the base of the toes, resulting in heel pain. If you have every had PF, chances are you know it can be a real pain to overcome.

Enter the new Plantar Fascia compression sock from Feetures. This is the latest high-quality recovery focused foot garment to hit the shelves at intraining Running Centre. Whilst not the silver bullet in curing plantar fascia pain, they’re a great adjunct treatment for sufferers of Plantar Fasciopathy. Read more here how the new wonder sock can help provide relief and get you back out running quicker.

The Plantar Fascia Compression Socks from Feetures have recently been launched worldwide. We are excited that intraining Running Centre is one of the first few locations you can get your hands on a pair … well, your feet in a pair!

Feetures PF sock- available at intraining Running Centre

dividerline

Calf injuries – Doug James (podiatrist, physiotherapist & runner)
Find out the how and why of your calf concerns
There are few things more frustrating than spending months training for a race, only for an injury to prevent you from being able to run it. Calf and lower leg injuries are responsible for a good number of these ‘DNS’ (Did Not Start) type injuries, but many of them are preventable.

Your calf muscles and lower legs are like barometers for how well you are handling your training load. Pain and muscle tightness are often signs of overuse and may signal an oncoming injury. The biggest cause of running injuries are errors in your training approach.

At this point of the season errors may be due to not allowing sufficient recovery time between hard sessions, and failing to heed warnings that you are pushing too hard.

Optimal performance comes from finding…read the full article here.

Calf Injury - Read article by Doug James (podiatrist, physiotherapist and runner)

‘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.

dividerline
Pre-event nutrition – Liz Lovering – (dietitian, cheft and runner)
Optimise your pre event nutrition to get the best result
Although there is no one ‘best’ food to have pre-event, type and timing is important.  Everyone is different in what they prefer to have before they race. But, in general, your pre-event meal or snack should be rich in carbohydrate, low in fibre, (important if you have issues with gut upset), easy to digest (higher fat foods digest at a slower rate) and most importantly familiar.

Runner nutrition - Nail your next racePre-event nutrition must be practiced in training. This is so you can find out what works best for you. You need to allow adequate time for digestion. It can take anything from 2-4 hours to digest a full meal so if your event starts early in the morning, rather than impact on sleep, have a carb rich snack before bed and in the morning a read the full article here in this months issue of ‘From the Sole‘.

If you are keen to nail your next big event, your nutrition strategy can play a big part in your result. Maximise your performance and make an appointment to see intraining dietitian and nutritionist, Liz Lovering.

(health fund rebates available with minimal out of pocket expense)

dividerline

Brisbane Marathon Festival 2017
News just in – Early bird entry extended!
Good news for all of those participating at the Gold Coast Marathon this weekend. Enjoy your event this weekend and rest easy that you can still save on your Brisbane entry until Friday 7th July. We have just received word from Brisbane Marathon that early bird entry fees have been extended.

EARLY BIRD EXTENDED UNTIL
FRIDAY 7 JULY 2017

The new course for the 26th annual Brisbane Marathon Festival has been announced. Featuring a flatter and faster course in 2017, designed for to achieve your PB goals this running season. Check it out here.

Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the NEW 1km Mini Marathon.

Click here
ENTER ONLINE NOW

FREE Brisbane Marathon training group at intraining Milton store - 6pm Wednesdays

dividerline

Twilight Bay Run – Saturday 23 September 2017
Ever run at night…with fireworks over head?
Make sure you get your entry in for one of the most exciting events of the year at Twilight Bay Run. The very special super early bird rate increases at midnight tonight.

**CAUTION: ENTRY FEES INCREASE MIDNIGHT 30 JUNE**

If you have not experienced a run under the moon and stars, now is the time to get your entry in for the 6th annual Twilight Bay Run in Wynnum. Forget the early morning wakeup and get ready to stride it out under the stars on Saturday 23rd September. Featuring, half marathon, 10km run/walk, 5km run/walk and 1km kids event this is one for the whole family to enjoy.

Click here
ENTER ONLINE NOW

Join in the fun at Twilight Bay Run - Saturday 23 September

Love2Run – May17 e news

Love 2 Run e News – May 2017

blanktile
blanktile
Your running fitness is building, you are running faster and no doubt running more as the weather cools. At this time of the year it is a good idea to think about how to recover from your training and to make sure you are getting the most out of each session as well as the best ways to avoid injury.

This month’s edition of Love 2 Run enews focuses recovery, keeping your body in order and learning about the differences between x-ray, ultrasound, MRI and other diagnostic imaging techniques.

Whether you need advice on footwear to kickstart that motivation, looking for tips on how to improve your running or need help with a running injury, we are here 7 days a week to help.

In this this issue:
OOFOS…what the?: Finally a thong that will actually help your feet
All the Feetures you need: A colourful way to brighten your day
Diagnostic imaging: Xray, CT, Bone Scan, MRI – Which is best?
Improve your running technique: Missed out on the April workshop?
Brisbane Marathon Festival: 2017 singlet design announced!
Twilight Bay Run: Half , 10km, 5km and 1km events – ENTER NOW!

Did you know running facts – Part 4
Eliud Kipchoge - Fastest man for 42.2km marathon distanceRecently one of the biggest records to to fall (unofficially) was the men’s marathon time. Eliud Kipchoge of Kenya was part of Nike’s special event where the magical 2hr mark was the goal… yes, that is right, they were planning to run 42.2km in under 2hrs.

Unfortunately, the 2hr barrier still proves to be elusive, with Kipchoge missing the mark by just 25 seconds for a time of 2:00:25.

To put this time into perspective, Kipchoge ran an average of 17sec per 100m 4200 times without a break. His average kilometre pace for the each of the 42km was 2min50sec or 21km/hr – that is a good effort on a bicycle!

Stay healthy, keep active and have a happy run!

dividerline

OOFOs – Finally a thong that is good for your feet!
Thongs that help your feet recover…yes you read right!
When you get back from a long run or you have been on your feet too long, it is always nice to kick off the shoes and throw on a pair of your old trusty thongs to give your feet some freedom. The problem was that our thongs never provided any support and our feet would ultimately pay the price.

Enter OOFOS – the revolutionary new thong that actually helps your feet recovery from the trials and tribulations of day to day life. Featuring a contoured and non invasive arch support, which is contoured to fit the shape of the foot. OOFOS are also light and compact enough to throw into the bag ready for you to put on and head to the coffee shop, post run.

Don’t believe us? Visit the intraining Running Centre and get your feet into a pair of OOFOS and feel the difference. Available in a wide range of colours to suit your running atire.

OOFOS - Finally a thong designed for runners

dividerline

Feetures – Socks to brighten up any morning
Better fit, better feel and better run
One thing all runners quickly learn is the importance of looking after their feet. Once you have the shoes sorted, the next critical concern is socks. intraining have a wide range of Feetures socks in stock in a variety of different colours that will brighten up any early morning or late evening run.

Feetures socks are anatomically designed (left and right specific) and make use of high density cushioning to provide extra protection in high impact areas. This alone makes them super comfy, but Feetures have gone one step further and engineered a no seam toe to eliminate that common friction point.

Finally, the socks include some targeted compression to ensure no slippage and therefore a much reduced chance of blistering.

If you are looking for the right ingredients to make enhance the fit, feel and have a better run in your shoes, visit intraining Running Centre and have a look at our wide range of performance running socks that will help make your feet feel happy.

Feetures socks - available at intraining Running Centre

dividerline

Diagnostic imaging – Steve Manning (podiatrist, runner & coach)
Xrays, CT Scan, Ultrasound, Bone Scan, MRI… which is best?
There are times when it is difficult to make an accurate diagnosis from clinical findings alone. When this happens we need to use diagnostic imaging to identify the actual structure which is affected.

The first decision is to decide which type of imaging is best to use to differentiate the possible diagnoses.  There are many excellent types of scans with positive and negatives of their use.  The suspected injury and type of tissue involved determines the best type of imaging to use.

Radiographs: X-rays are the most common type of imaging used.
CT Scans: Similar to x-rays but can take a picture of a slice of the bone.
Ultrasound: Imaging sends a wave into the body and read the reflection.
Bone Scans: Involves injecting dye to identify stress fractures.
MRI: The best type of scan for most musculoskeletal problems.

Modern imaging techniques assist in a more accurate diagnosis of injury. The addition of imaging techniques will assist in your health professional providing advice on the right treatment plan to recover quicker from your running injury.

For more in-depth look at diagnostic imaging and when to use various scans, click here to view the full article in May’s From the Sole enews.

Diagnostic Imagine techniques - Read article by Steve Manning (podiatrist, coach and runner)

‘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.

dividerline
Running Form Workshop – 8 October and 3 December 2017
Want to improve your running technique?
Ever wondered why or how some people can run so fast? Just think they are freaks? The big secret to running faster starts with your running technique. Sound running technique is the foundation of continous improvement in your personal best times.

If you missed out on a place in the sell out Running Form Workshop for April, now is your time to get organised for October and December. The Running Form Workshop is a hands 60min on running specific workshop designed to help improve your running technique and efficiency.

Register now for Running Form Workshop
October or December 2017

Each workshop is conducted by podiatry and physiotherapy clinicians as well as experienced running coaches who are experts in running form and biomechanics. Through technique modification and drills, your PB and injury free running is just around the corner.

Running Form Workshop - 30 April 3017

dividerline

Brisbane Marathon Festival 2017
10 weeks until race day. Have you registered yet?
Brisbane Marathon Festival 2017 - Official singlet designBrisbane is a city known for it’s user friendly ‘fitness infrastructure’ with pedestrian bridges and cycleways that encourage an active lifestyle. The beautiful Brisbane course was voted as one of the most picturesque and spectator friendly courses in Australia.

Get your hands on the 2017 Brisbane Marathon Festival event singlet. Featuring the iconic Brisbane cityscape for a truly memorable running experience.

Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the NEW 1km Mini Marathon.

Click here
ENTER ONLINE NOW

FREE Brisbane Marathon training group at intraining Milton store - 6pm Wednesdays

dividerline

Twilight Bay Run – Saturday 23 September 2017
Fireworks, fun and a little run
Fun under the stars at the Twilight Bay RunGear up and get training for the 6th annual Twilight Bay Run. Back again on a Saturday evening with the first event kicking off at 4pm.

Forget waking up early, have a sleep in and prepare yourself for the most fun you will have at night. Featuring, half marathon, 10km run/walk, 5km run/walk and 1km kids event this is one for the whole family to enjoy.

Click here
ENTER ONLINE NOW

Join in the fun at Twilight Bay Run - Saturday 23 September

Children vs adult injuries

I’m Getting Too Old for This!

childrenrunningNot a promising statistic – according to Sports Medicine Australia, up to 70% of runners suffer an injury each year. Age is a known contributor to injury risk, and significantly influences the types of injuries that runners are likely to suffer. Whilst children often seem like invincible energiser bunnies, they too can be sidelined due to injury, particularly if they’re doing high volumes of training.

In general, children will recover more quickly from injuries, and the prolonged recovery time is a common frustration for older runners. However, this does not mean that the injuries children suffer are any less damaging. In fact, if poorly treated, serious childhood injuries can significantly impact their growth and development, and taint their passion for running for months or even years to come.

Efficient and injury-free running relies on a synergy between the muscles, ligaments, tendons and ligaments. Injury commonly targets the weakest link in this chain, which differs for adults compared to children, and is influenced by other factors including running history, body composition, biomechanics and running gait.

Bone growth occurs throughout childhood and adolescence. During development the growth plate is weakened, and thus prone to injury. Children are at higher risk of such injuries for approximately 6-12 months within a 3-4 year window, with susceptibility varying depending on the bone/region in question. Growth plate injuries (Apophysitis) are more common in active children. These growth-related injuries resolve with time, but treatment should be undertaken to reduce pain and manage the injury to ensure it doesn’t cause permanent damage. Common examples of Apophysitis injuries include:

  • Sever’s Disease (Posterior Calcaneus – Achilles Tendon)
  • Osgood-Schlatter Disease (Tibial Tuberosity – Patella Tendon)
  • Sinding-Larsen-Johansson Syndrome (Patella – Patella Tendon)

Activity modification and load management are important when treating Apophysitis injuries. Treatment should also address contributing factors and biomechanical issues to assist in pain and symptom relief. For example, Sever’s can be successfully managed with many strategies including regular icing and the addition of heel lifts to all shoes to reduce strain on the Achilles tendon and posterior heel.

Article by Emily Donker. Podiatrist, coach and runner
Article by Emily Donker.
Podiatrist, coach and runner

The soft tissue structures in children are much more pliable and more resistant to injury. Therefore, muscle and tendon injuries are much less common. Young bones are also more flexible and less brittle, so they too are more resistant to injuries, and stress fractures in particular are unusual injuries for children. Fractures are not uncommon, but in most cases they result from acute trauma. As with adults, unusual injuries such as cancerous tumors and systemic conditions are not out of the question – hence it is always important to seek professional advice.

Be aware that active children are likely to suffer an injury at some point, whether it be due to training or a traumatic event. Even though their pain may be inconsistent, or their symptoms may be different to those experienced by adults, their injuries should not be ignored.

Serious injury can lead be detrimental to their long-term health and well-being, so they should be given the same treatment opportunities as adults to ensure their injuries are diagnosed and managed as efficiently as possible. A good pair of correctly fitted running shoes will certainly help avoid injury – read the article why here.

If your children are experiencing any pain or discomfort whilst running or in their day to day active lifestyles, it is time to make an appointment at intraining Running Injury Clinic to see one of our podiatrists or physiotherapists. If you have private health cover, you are able to claim on the spot with minimal out of pocket expense. Don’t ignore the problem, get it seen to sooner rather than later.

Love2Run – April17 e news

Welcome to intraining’s Love 2 Run e news April 2017

Winter is just around the corner with one third of the year complete. Now is the best time of the year to get yourself motivated and get enjoy those cool morning sunrises and evening sunsets. Mother’s Day is just two weeks away which means it is time to start thinking of ways toCouch210km - Because we all started somewhere say ‘thanks mum’.

If you are keen to start running but don’t know where to begin, the NEW 13 week Couch210km program starts on Monday 1 May. We all started somewhere, so your fitness is no barrier.

This month’s edition of Love 2 Run enews focuses brightening up your mornings, pampering mum as well as a great article on how to make pain your friend.

Whether you need advice on footwear to kickstart that motivation, looking for tips on how to improve your running or need help with a running injury, we are here 7 days a week to satisfy all your running needs.

In this this issue:
Running specific light: Lightweight, portable and bright magnetic light
Thanks mum: Rejuvinate your mum’s skin with Premax
Don’t be boring: Brighten up your wardrobe with new Predator socks
Is pain is your friend?: Make pain your friend and improve your fitness
Improve your running technique: Missed out on the April workshop?
Brisbane Marathon Festival: Entry fees increase 30 April at 11.59pm

Did you know running facts – Part 3
Joyciline Jepkosgei - WR: 1:04:52In a world where constant innovation breeds some of the fastest athletes in the world, it is inevitable that new milestones will be reached in the world of elite running.

On Saturday 1 April, Joyciline Jepkosgei of Kenya achieved an astonishing women’s half marathon world record time of 1.04.52 in the Prague Half Marathon. Not only was this a world record, but the Kenyan broke three other world records along the way, including 10km, 15km and 20km times.

To put this in perspective, her winning time was faster than the Gold Coast Half Marathon men’s winning time in 2014. Girl power!

Stay healthy, keep active and have a happy run!

dividerline

Looking for a light to brighten the night?
Lightweight, bright and cheap. Sound too good to be true?
Running in poor lit conditions is a recipe for disaster with an injury waiting to happen. So why risk it? The latest product to hit the shelves at intraining Running Centre is a simple but effective magnetic clip on running light that is designed with the runner in mind.

All too often we have found that lights for runners are either; A: Bulky but bright; or B: Lightweight but as bright as a candle. The NEW lightweight and extremely powerful magnetic clip on light is a breeze to work with and does not weigh you down, making it perfect for running.

Features
– Bright light projects 200 lumens for a fantastic visibility range
– Simple magnetic clip attaches to clothing quickly and easily.
– Lightweight design with rechargeable USB.
– Flash and constant available in four settings to suit the conditions

NEW magnetic clip on light - Available at intraining Running Centre

At intraining Running Centre, we have a range of lighting accessories to suit your running needs as the days grow shorter. From clip on lights to headlamps, we have everything you need to stay safe out there.

dividerline

Mother’s Day gift idea
Give you mum silky smooth skin this Mother’s Day
Rejuvinate your mum this Mother's Day at intraining Running CentreIt is time to rejuvinate your mum’s skin with Premax’s range of massage creams. Say thanks to mum and give her skin a refreshing cream that will leave your mum’s skin feeling moisturised, rejuvinated and clean.

We absolutely love the Premax Arnica blend. Featuring high quality ingredients, including beeswax, aloe vera, vitamin E, olive oil, shea butter, cocoa butter, ginger and arnica montana.

The benefits of arnica, ginger, and olive oil are well known, and the shea and cocoa butters give the cream a smooth and creamy texture. Aloe vera and vitamin E helps the skin maintain its condition for that smooth and supply feel. Premax Arnica is long lasting, wipes off easily and won’t leave residue.

Drop by the intraining Running Centre for your Mother’s Day gifts and say thanks mum.

dividerline

Colourful, cushioned and creative socks from Lightfeet
Spice up your running wardrobe with the new Predator socks
New Predator range of performance running socksBring some colour back to your running wardrobe with the latest addition to the Lightfeet lineup with the new Predator range of socks.

The new Predator sock improves on the already popular Evolution sock featuring maximum comfort and protection. Coolmax® and X-Static® yarns provide enhanced performance by keeping your feet cool, dry and fresh. Anatomically shaped, the socks are contoured for left and right specific fit – to improve support and protect high impact areas on the foot.

• COOLMAX® – Moisture management and temperature control
• X-STATIC® – Anti-odour and Anti-Fungal protection
• Ultra-lightweight – Engineered for maximum performance
• Mesh upper to enhance airflow and breathability
• Anatomical design for left and right fit
• Designed by Australian Sports Podiatrists
• Made in Australia

At intraining Running Centre, we have one of the largest ranges available of high performance running socks available. Whether you prefer extra cushioning, barely there or even toe socks we have a solution for you. Ask our friendly staff which will suit your running needs.

dividerline

Pain is your friend – Steve Manning (podiatrist & running coach)
Struggle to push through difficult sessions?
You should not be trying to ignore pain but instead should be embracing it. Pain tells you when you are pushing enough and when you are pushing too hard. Pain is the leveler. It is your companion on a run and after a hard effort. Pain keeps you on track to achieve your goals and lets you know when they are unrealistic. Pain is not your enemy but is your friend.

When people first start running every step is an effort that requires focus to keep running with the pain. After a few weeks of regular running, suddenly they find it no longer hurts to run and the absence of pain lets them know their running has moved to a new level. It gives them the confidence that better times are ahead.

When you are running hard in a speed session or race, the level of pain you are experiencing… click here to view the full article in April’s From the Sole enews.

Pain is your friend - Read article by Steve Manning (podiatrist, coach and runner)

‘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.

dividerline
Running Form Workshop – 8 October and 3 December 2017
Want to improve your running technique?
Ever wondered why or how some people can run so fast? Just think they are freaks? The big secret to running faster starts with your running technique. Sound running technique is the foundation of continous improvement in your personal best times.

If you missed out on a place in the sell out Running Form Workshop for April, now is your time to get organised for October and December. The Running Form Workshop is a hands 60min on running specific workshop designed to help improve your running technique and efficiency.

Register now for Running Form Workshop
October or December 2017

Each workshop is conducted by podiatry and physiotherapy clinicians as well as experienced running coaches who are experts in running form and biomechanics. Through technique modification and drills, your PB and injury free running is just around the corner.

Running Form Workshop - 30 April 3017

dividerline

Brisbane Marathon Festival 2017
Online entry fees increase 11.59pm on Sunday 30 April
Brisbane is a city known for it’s user friendly ‘fitness infrastructure’ with pedestrian bridges and cycleways that encourage an active lifestyle. The beautiful Brisbane course was voted as one of the most picturesque and spectator friendly courses in Australia.

A flatter, faster and more scenic course is coming in 2017. Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the NEW 1km Mini Marathon.

Online entry fees increase on Sunday 30 April at 11.59pm AEST. Be sure to get your entry in before the price rise.

Click here
ENTER ONLINE NOW

Brisbane Marathon Festival - A scenic course with exciting new changes

Love2Run – March17 e news

intraining’s monthly Love 2 Run e-News – March 2017
blanktile
blanktile
Training is racing is well under way as the Twilight Running Festival set things in motion for the 2017 running season two weeks ago. The mornings are darker, cooler and it is time to shift gear in your thinking during the Autumn running season.

This month’s edition of Love 2 Run enews focuses on your clothing selection, being visible as the days grow shorter as well as ankle injury treatment, avoidance and rehabilitation.

Whether you need advice on footwear to kickstart that motivation, looking for tips on how to improve your running or need help with a running injury, we are here 7 days a week to satisfy all your running needs.

In this this issue:
Safety & style: Technology breakthrough improves visibility in the dark
Don’t be a dork: Seamless transition from your run to the coffee shop
Ankle sprain holding you back?: What you need to know about sprains
Running Form Workshop 30 April: Toe runner, heel runner or no idea?
Brisbane Marathon Festival: Bigger & better in 2017… Tick the box

Did you know running facts – Part 2
Ed Whitlock - Aged 80 Toronto Waterfront MarathonFollowing on from our January newsletter, it is with great sadness that the man with the seemlingly endless fountain of running youth, Ed Whitlock, passed away on 13 March 2017 from prostate cancer, aged 86.

Ed Whitlock was an English-born Canadian long-distance runner, and the first person over 70 years old to run a marathon in less than three hours with an over 70 PB time of 2:54:48. Not to mention running a marathon in 3:15:54 at the age of 80. Ed has a range of  records for his age most of which are quite simply, impossible to believe. Check them out here.

Stay healthy, keep active and have a happy run!

dividerline

Asics technical apparel ensures you are seen
Safety and style first…a bright decision to make
As the days continue to shortern and we are more often than not faced with running in low light conditions, it is time to start thinking about how well you are seen out running. When it comes to safety, we are all for high visibility clothing and we have a range available in store.

Image for fit purpose only. Colours may varyWhilst HI-VIS fluoro coloured clothing provide fantastic safety features, there are some of us who prefer something a little more subtle. Enter Asics’ latest range of Lite-Show apparel and footwear.

The new range of Lite-Show apparel introduced by Asics features a new technology where reflective fibres are woven directly into the fabric and bounce light back directly to it’s source.

Standard reflective clothing and Asics Lite-Show
– Lite-Show does not wear out and is permanent part of the thread.
– Lite-Show features 360 degree reflectivity.
– Increased surface area of visibility, ensuring you are seen by others.

If you are keen to increase your visibility and looking for an alternative to the fluoro hi-vis running gear to be seen, the new Asics Lite-Show range is a bright decision to make.

At intraining Running Centre, we have a range of technical running apparel for Autumn and Winter seasons that will help increase your visibility out on the road.

Asics Lite-Show technology - Available at intraining Running Centre

dividerline

NEW Adidas Eyewear – Wildcharge
Seamless transition from your run to the coffee shop
When you think of running glasses or most ‘sport specific’ eyewear, one word often springs to mind if you are not out exercising, dorky. Whilst these glasses look the goods when you are pumping out the km’s, when it comes to that all important coffee shop refuel, it is time to put them away.

Worry no more, the latest rendition of function meets form comes from Adidas Eyewear’s latest Wildcharge range of sunglasses. Allowing a seamless transition from training to the cafe. Enjoy the freedom of looking good both on and off the track without second guessing yourself after catching a glimpse of yourself in the reflection of the windows at your local.

Featuring adjustable nose pads to fit even the smallest of faces, ribbed ear temples that ensure non slip comfort and is available in a range of colours to suit your every mood.

Drop by the intraining Running Centre and blur the lines between your your sport and social lifestyle.

Adidas Wildcharge - Blur the lines between sport and social

dividerline

Ankle Sprains – Doug James (physiotherapist and podiatrist)
Overcoming ankle sprain injuries – The how to…
Click here to learn more about ankle sprainsAnkle sprains are a common running injury that can result in minor short term impairment through to severe pain and chronic instability. Ankle sprain injuries can arise from seemingly innocuous event, such as stepping on a slightly uneven surface or stone, through to more predictable occurrences eg slipping during an evening trail run in wet conditions.

The ankle is most commonly sprained in an inverted position – this is where the lateral (outside) part of the foot tilts downwards and the force of your bodyweight and momentum causes one or more of the ligaments on the outside ankle bone to stretch.

Ankle sprain injuries are typically assigned a grading from 1 to 3 based on the degree of damage to the ligaments. If you are interested in finding out more about ankle sprain treatment, rehab and other information, click here to view the full article in March’s From the Sole enews.

‘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.

dividerline
Running Form Workshop – 30 April 2017
Toe, forefoot, midfoot, heel striker… not sure how you run?
If you missed out on a place in the Form Workshop previously, now is your time to get organised. The Running Form Workshop is a hands 60min on running specific workshop designed to help improve your running form and efficiency.

Register now for Running Form Workshop
30 April 2017

Ever wondered why or how some people can run so fast? Just think they are freaks? The big secret to running faster starts with your running form. Without sound running form, your capacity to improve will be minimised, no matter how much running you do. The April workshop will provide participants with a hands on experience, with detailed and demonstrated drills to help improve your running form.

All running drills are conducted under the supervision of podiatry, physiotherapy clinicians as well as experienced running coaches who are experts in form and biomechanics.

Click here to find out more

Running Form Workshop - 30 April 3017

dividerline

Brisbane Marathon Festival 2017
Tick the box in the 26th edition Brisbane Marathon in August
We are excited once again to present the 26th annual Brisbane Marathon Festival on 6 August 2017. This year we are excited to introduce a new course which will take participants on a tour of Brisbane.

A flatter, faster and more scenic course is coming in 2017. Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the 2.2km Mini Marathon.

Online entries are not far away. Register your interest online and get ready to tick the box on 6 August.

Click here to register your interest

Brisbane Marathon Festival - A scenic course with exciting new changes

Love2Run – January17 e news

  intraining’s monthly Love 2 Run e News – January 2017
blanktile
Welcome to the New Year of our monthly Love2Run eNewsletter. With new goals and a refreshed body it is time to ready yourself for the year ahead! The start of a new year means a resolve from many of us to get fit, lose weight, run faster, start running or even just keep a more balanced life.

Whichever your goals are for the year ahead, remember that we are more than just a running store. Whether you need advice on footwear to kickstart that motivation, looking for tips on how to improve your running or need help with a running injury, we are here 7 days a week to satisfy all your running needs.

The easiest way to finish a half or full marathon in 2017

In this this issue:
Keeping your cool in summer: Is technical running apparel worth it?
Back2School shoes: Are your kids worth the investment?
Pain in the heel?: Sharp pain in the heel? It may be Plantar Fasciits
Lost your running mojo?: Get back on track with Run101 – 22 January
Running Form Workshop Series: Toe runner, heel runner or no idea?
Twilight Running Festival: Join over 6000 runners in March

Did you know running facts – Part 1
It is a known fact that as we age, unfortunately we get slower… or is it fact? Ed Whitlock of Canada seems to defy the basics of ageing as he continues to break world records. He now holds over 20 age records.

At the age of 73, Ed ran an astonishing 2hr53min marathon… that was over 10 years ago. Is he still running? You bet, at the age of 85 he continues to run into the record books and recorded a 3hr56min marathon in October last year.

If you ever needed some motivation to get out there and give it a go, even if others think you can’t do it… think of old Ed Whitlock.

Stay healthy, keep active and have a happy run!

dividerline

Keep your cool with the latest summer range of clothing
Technical running clothing… yes it does exist!
Nike Racing Print - Lightweight and breathable. The ultimate in technical running apparelTechnical apparel may seem extravagant, but as your friends may already have found, once you go technical, there is no turning back. Technical running apparel is made from fabrics that offer performance features and benefits that your old cotton tee is sorely lacking.

Technical apparel that’s worn next to your skin—whether it’s a top, sports bra, tights, or shorts are designed to wick moisture (that is, sweat) away from your body. Clothing made of cotton, by contrast, holds sweat, makes you more prone to chafing and leaves you looking like a sweaty mess at the end of a run.

Technical clothing on the other hand dries quickly, leaving you dry and comfortable througout your session. For beginning runners on a run/walk program, gear made of high-tech fabrics can be particularly useful as it moves sweat off you during run portions so that you’re warm during the walk sections.

Lightweight material approximately 1/5th the weight of cotton teeWhether you are an avid runner, occassional runner or just enjoy exercising outdoors, something you should not skimp on is moisture wicking clothing.

At intraining Running Centre, we have a range of technical running apparel that will help you enjoy your running that little bit more.

dividerline

Are you Back2School ready?
How important are kids shoes really?
Your children’s footwear is a priceless investment in their future. It’s important to purchase good quality shoes, and also ensure they are well-fitted.

Are your kids worth the investment?Spending the time and money on your children’s feet and footwear during their younger years will reap many benefits throughout their schooling years and even into adulthood. Wearing good footwear will reduce their risk of short and long-term injury, and save from unexpected, expensive health practitioner bills.

Three important factors when buying kids shoes
1. Fit: Make sure your kids shoes fit them today. A mistake many parents make is buying shoes that kids will ‘grow into’. This can affect their running gait, flex shoes in the wrong place and ultimately lead to injury.
2. Quality shoes: Let’s face it, kids are tough on shoes! But, not all shoes are created equal. Yes, kids will wear through shoes quickly, but a quality pair of shoes will help them in the long term. Kids have the same bones, muscles and tendons as adults, this means they also need the cushioning and support that we as adults have.
3. Specificity: This may be a luxury for some, but if your child is an avid runner, make sure they have a pair of shoes specifically for their running and another for general wear. Doing this, like adults, will help increase the life of both shoes.

Read the full article written by intraining podiatrist, runner and coach, Emily on the importance of children’s footwear.

intraining Running Centre have a huge range of kids running shoes and black leather shoes starting from childrens size one starting at just $79.95.

dividerline

Plantar Fasciitis – Emily Donker (podiatrist)
Pain in the heel that just won’t go away?
Plantar Fasciitis (or Fasciopathy) is one of the most common foot complaints seen by podiatrists and physiotherapists. Sufferers will usually complain of sharp, stabbing pain that is worst in the mornings and after periods of inactivity. During rest, soft tissue structures cool down and tighten, so they’re over-stretched with excessive load on return to activity.

Exercise and extended periods of weight-bearing and walking will also usually aggravate symptoms due to increased load and strain through the aggravated Fascia. Pain may be tolerable during activity, but worse afterwards or with fatigue.

In chronic injury presentations, there is typically less inflammation and the pain is more inconsistent. Chronic pain without appropriate treatment and resolution will not only prolong recovery time, but can also increase the risk of developing …click here to view the full article in January’s From the Sole enews.

Pain in the heel (Plantar Fasciitis - By Emily Donker (podiatrist)

‘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.

dividerline

Run101 – A Running Masterclass
Want to start your 2017 right…but don’t know where to start?
Run101 is an informative and inspiring day of seminars and workshops designed to empower you with skills and knowledge you’ll need to maintain your fitness goals and improve your running in 2017.

Each session throughout the day will be conducted by running experts and professionals; including running coaches, podiatrists, physiotherapist and dietitian.

Kick start your 2017 with Run101 – Conference Day and get your running mojo back on track.

Date: Sunday 22nd January 2017
Time: 9:00am – 4:00pm
Cost: $99.00
Location: intraining Running Centre – 33 Park Road, Milton.

dividerline
Running Form Workshop Series – Jan/Feb 2017
Toe runner, heel striker… don’t really know how you run?
Are you a toe runner, heel runner or don’t really know how you run? The 2017 Running Form Workshop is a hands on running specific workshop conducted over three key sessions during a three week period.

Ever wondered why or how some people can run so fast? Just think they are freaks? The big secret to running faster starts with your running form. Without sound running form, your capacity to improve will be minimised, no matter how much running you do. The workshop will provide participants with a hands on experience, with detailed and demonstrated drills to help improve your running form.

All running drills are conducted under the supervision of podiatrists, physiotherapists and running coaches who are experts in running form and biomechanics.

Click here to find out more about
Running Form Workshop Series
Jan-Feb 2017

Get your running right for 2017 with Running Form Workshop Series

dividerline

UQ Twilight Running Festival 2017
Are you ready to join over 6000 others under the stars?
The UQ Twilight Running Festival is set to be the biggest Twilight event yet on 19th March 2017. Over 6000 participants are ready to run under the moon and stars for one of the first major running events in Queensland.

Are you ready to rock the night at Twilight?
Enter online now

Whether you are running your very first event or looking to better your personal best time, the UQ Twilight Running Festival welcomes all ages and abilities for a fantastic evening of fun. Come along and join in the biggest Twilight Run event in Australia.

This is a running event you do not want to miss. Run under the moon and stars in 2017. Online entry is now open.

Set yourself a goal in 2017 - Half Marathon, 10km, 5km and 1km Active Kids Run

New Year Sale weekend

The new year is here and boy do we have a sale planned for you! Get yourself set for 2017 with the biggest sale of the year on everything running. Whether you are looking for a new pair of running shoes, a second pair to alternate (check out why you should alternate), need to get the kids sorted or want to refresh your running wardrobe, there are some massive savings to at intraining Running Centre, Milton with up to 50% off footwear across all major brands.

Doors open at 9:00am on Friday, Saturday and Sunday.

NEW YEAR RESOLUTION MEGA SALE WEEKEND
13-15 JANUARY 2017

footwearbrands

More deals to whet your appetite for a spending frenzy

  • Selected Garmin and Suunto on sale
  • 10% off all nutrition storewide
  • Buy two pair of socks and get a third pair FREE
  • Buy two Love2Run singlet/tees and get a second FREE
  • Free gift with every footwear purchase
  • Even more in store…a sale not to be missed!

720x150_stockupsocks

 

 

Love2Run – December16 e news

  intraining’s monthly Love 2 Run e- News – December 2016
blanktile
As the year draws to a close it is a great time to reflect on the year that was. Get out your training diaries and have a look at what you have accomplished this year. Whether that was participating in your first fun run or having completed more kilometres than the previous year. Taking a look at the last 12 months is a great motivator for the year ahead.

Start planning and get your goals organised for 2017. If you are looking to run a half or full marathon – we highly recommend attending the FREE information morning for the Marathon School 2017.

The easiest way to finish a half or full marathon in 2017

In this this issue:
Protect your eyes: Running sunglasses that won’t break the bank
Suunto Spartan Winner: Congratulations to our $1030 Suunto winner!
Avoiding chore-related injury: Do you have a back strain coming?
Forget something?: Don’t stress… we are open late before Christmas
Running Form Workshop Series: Running made easy in 2017
Twilight Running Festival: Lace up… Twilight is on 19th March 2017

Did you know running facts – Part 31
Rainer Predl of Austria however, took running on a treadmill to another level. Over a 7 day period, Rainer completed 853.46 km, where he set a new world record for treadmill running.

There’s more: the extreme athlete holds the world record for 100 km on a treadmill. Whilst there is no better substitute to running outdoors,  a treadmill running session every now and then can increase cadence and reducing impact whilst running.

Stay healthy, keep active and have a happy run!

dividerline

Protect your eyes from the elements with Tifosi
Running specific sunglasses that won’t break the bank
The latest range of Tifosi sunglasses have arrived at intraining Running Centre. The lightweight, running specific sunglass range is a winner this Christmas if you are in the market for a pair of high quality sunglasses that won’t break the bank. Starting at just $49.95, the Tifosi Seek FC suit all face shapes and sizes with adjustable ear and nose pieces.

Tifosi Seek FC - Metallic red - Just $49.95 at intraining Running CentreSeek FC features
– Full coverage lens ideal for protecting your eyes from the elements
– Pliable arms with a high bend strength
– Hydrophilic rubber ear and nose pieces for a no-slip fit.
– Adjustable ear and nose pieces for a customizable, comfortable fit
– Available in a range of colours

You only have one pair of eyes. Give them the protection they need when you are out in the elements.

Tifosi Seek FC

dividerline

We love giving away free stuff… the WINNER is…
Christmas comes early for one lucky person
Suunto Spartan Ultra - Congratulations Steven TrimTogether with Suunto we are excited to announce our winner of the brand new Suunto Spartan Ultimate running and multisport watch, valued at $1030.

Congratulations to Steven Trim of Brisbane!

Steven was one of a handful of people who spent over $300 between November 1 and December 20 and went in the draw to WIN the Suunto Spartan Ultimate watch (read our review here) giveaway competition. Steven was drawn at random and is now the proud recipient of the feature laden flagship watch from Suunto.

*Remember: You can still get yourself a cracking deal on Suunto until 31 December and save up to 30% plus extra cash back.

dividerline

Don’t let your holidays break you- Doug James (physiotherapist)
Gardening, chores, yard work and keeping injury free
The end of year holidays is a great time to unwind and relax, and recover from a busy year of work and running. It’s also a time when people decide to get stuck into chores they’ve been putting off.  Just as dramatic increases in running training can lead to injury, doing a lot more repetitive physical labour than usual can also lead to injury.

One of the more common causes of lower back pain is from muscle and ligament strains caused by gardening and yard work. The repetitive movements of lifting and twisting, combined with prolonged periods of poor posture and bending can lead to….

Click here to view the full article in December’s From the Sole enews.

Don't let your holiday break you - By Doug James (podiatrist and physiotherapist)

‘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.

dividerline

Last minute gift shopping?
Don’t stress… we are open late during the holidays
Stocking filler for the kiddiesWe know that things can get very busy leading up to Christmas and New Year with last minute work deadlines and organising holidays. So, we understand when you have not quite had the time to get your Christmas shopping done.

If this sounds like you, don’t dispair, we are OPEN during the leadup to Christmas and New Year with extended trading hours. So if life has gotten in the way and you need to find refuge, we are here to help at both Indooroopilly and Milton locations.

Click here for extended trading hours

dividerline
Running Form Workshop Series – Jan/Feb 2016
Feel lighter on your feet with drills to improve your running
The 2017 form workshop series will assist with improved control & coordination, whilst minimising the change of injury.  The workshop will provide participants with an overview of different types of running gaits, biomechanical reasons behind these, and an understanding of how and when improvements in running form can be beneficial.

Sign up today for the
Running Form Workshop Series
Jan-Feb 2017

Who is this for?
This workshop is ideal for both experienced and those new to running form modification. The three session series will have an emphasis on improving technique through running drills as well as theory behind how we run. Under the guidance of the intraining physiotherapy, podiatry and coaching team, each session will fine tune your running skills with drills to help you reach your running potential.

Date: Saturday 28 Jan, 4th Feb, 11th Feb 2017
Time slots available:
Session 1: 3:00pm: Those new to running form
Session 2: 4:30pm: Advanced running form and drills
Cost: $99.00 for 3 sessions
Duration: 70mins each week for 3 weeks
Location: University of Queensland Athletics Track car park.

Click here for more information

December running form workshop

dividerline

UQ Twilight Running Festival 2017
Lace up those shoes… Twilight is here…
Lace up those shoes and get ready for the 9th annual Twilight Running Festival which will be held on 19th March 2017.

SUPER EARLY BIRD ENTRY FEES END
MIDNIGHT 31 DECEMBER 2016
Enter online now

UQ Twilight Running Festival 2017We are excited to announce more freedom, more fun with even more friends in 2017 with cheaper entry fees so you can make the start line. Whether you are new to Twilight or back for your 9th time. Come along and join in the biggest Twilight Run event in Australia.

2017 Super Early Bird Entry Fees
Half Marathon: $70.00
10km Run/Walk: $45.00
5km Run/Walk: $35.00
1km Active Kids Run: $20.00

This is a running event you do not want to miss. Run under the moon and stars in 2017. Online entry is now open.

Set yourself a goal in 2017 - Half Marathon, 10km, 5km and 1km Active Kids Run

Love2Run – November16 enews

intraining’s monthly Love 2 Run eNews – November 2016
blanktile
Although the official running season in Queensland is complete for 2016, it doesn’t mean your running should take a back seat. The summer months, whilst warm are a great time to get out and enjoy a couple more parkrun’s, work on fine tuning your running form or even set some summertime goals like attempting a trail run or two. This months edition of Love2Run focuses on injury management, setting goals for 2017 and a getting yourself organised for Christmas.

In this this issue:
Christmas Gift Ideas: Take the stress out of buying Christmas gifts
WIN $1030 Suunto watch: Spend over $300 in one transaction & WIN
Pain in the calf?: Learn when to stop running with a calf injury
Used your private health?: Make an appointment before 31 December
Running Form Workshop: Last chance to register for the workshop
Twilight Running Festival: Lace up… Twilight is on 19th March 2017

Did you know running facts – Part 30
Serge Girard - Ultra Marathon RunnerThe longest distance ever run in a year was 27,011km. French Ultra marathon runner Serge Girard covered the distance in 365 days at the age of 57 between 2009 and 2010 without missing a day of running. How is that for love of running!

Based on the distance covered, Serge would have worn through a pair of shoes weekly for an entire year!

Whilst we don’t recommend running an average of 74km per day, running just three times per week for just 20mins a session has been shown to increase bone density and prevent heart disease.

Stay healthy, keep active and have a happy run!

dividerline

Take the stress out of Christmas gift giving in 2016
The gift catalogue for that runner in your life
It is no secret that buying a gift for someone involves a lot of thought and walking around deliberating, so much so, you almost need to buy a pair shoes dedicated to the gift hunt.

intraining's Christmas Gift Ideas Catalogue 2017We have taken the stress and hassle out of your Christmas shopping this year and have put together our top Christmas Gift Ideas catalogue for 2016.

From compression socks and GPS watches through to the Secret Santa suprises. We have a solution for every budget with a huge range of gifts any running enthusiast will love. Take a look at the intraining Christmas Gift Ideas catalogue for 2016.

Need some sustainance for the shopping ahead? Check out the ‘Fruity Christmas Coconut Truffle’ recipe provided by intraining dietitian Liz Lovering.

Christmas treats to get into this festive season!

dividerline

WIN yourself a $1030 Suunto Spartan Ultra GPS watch
Spend over $300 and you could WIN
Christmas has come early with intraining Running Centre and Suunto. For the month of November until 20 December we have the ultimate Christmas gift up for grabs; Suunto Spartan Ultra Titanium GPS watch worth over $1000. Simply spend over $300 in a single transaction at the intraining Running Centre and you go in the draw to WIN the $1030 watch.

The winner will be drawn on Tuesday 20th December, where one lucky winner will take home the best Christmas present ever from the team at intraining Running Centre.

intraining Christmas Suunto Super Specials
Ambit 3 Sport – Current price: $449.95  NOW $315.00*
Ambit 3 Run – $349.95 NOW $245.00*
Spartan Sport – $779.95 NOW $700.00*
Spartan Ultra – $929.95 NOW $840.00*
Spartan Ultra Titanium – $1029.95 NOW $925.00*
Ambit 3 Peak – $549.95 NOW $495.00*

*Save even more with up to $100 more off with Suunto cash back

WIN a Suunto Spartan Ultra Titanium worth $1030

dividerline

Calf strengthening and injuries – by Margot Manning (podiatrist)
Injured calf? When should you stop running?
The calf muscle is one of the most common site of injury experienced by runners. Calf injuries are often made worse when the initial symptoms are sometimes not severe enough to stop running. Stopping immediately is the key to faster recovery and a less significant injury.

Calf muscle tearVague symptoms are harder to determine whether to stop during a run or even to start a run.  However, there are a few simple rules you can follow to help make the decision.

  1. If the muscle gradually tightens and becomes worse as the run continues…STOP.
  2. If the muscle tightens quickly or ‘grabs’ and does not relax shortly after…STOP.
  3. If there is pain, an ache or constant niggling sensations during the day following the above symptoms, have a few days rest from running…DON’T START.
  4. If you are uncertain and just ‘have to run’, stay close to home, do small laps and run on your own knowing that if the above symptoms persist or increase, you can STOP.

Learn more about calf injuries from our podiatry and physiotherapy team, including when you can return to running as well as three key exercises you can perform to prevent and even recover after injury. Click here to view the full article in November’s From the Sole newsletter, by dietitian, Liz Lovering and get yourself hydrated this summer.

Calf Injuries - How to manage your running

‘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.

dividerline

Private health fund rebates end 31 December
Don’t wait until it is too late – get in before your rebates end
Time is running out to take advantage of your Private Health Fund privileges for 2016. Remember, your personal benefits don’t roll over into 2017 – so get organised and make the most of it before 1 January!

If you are looking to get an injury assessed, need replacement orthotics or simply want to book in to consult one of our podiatrists, physiotherapist or dietitian, make sure you book in before 31 December.

At intraining Running Injury Clinic we offer on the spot claims to most major private health fund providers with the HICAPS system.

Appointments can be made online or by phone on 07 3367 3088. Ensure you organise your appointment time early to avoid missing out.

Private health fund lifecycle ends 31 December - Book now

dividerline
Running Form Workshop – 3 December 2016
Improve strength, coordination and running speed
With just over one week until the December Running Form Workshop, it is now or never to make the decision to sign up.

Sign up today for the
Running Form Workshop
3rd December 2016

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 running skills and drills learned previously and give you a plan of attack to work on throughout 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

dividerline

Twilight Running Festival 2017
Lace up those shoes… Twilight is coming…
Lace up those shoes and get ready for the 9th annual Twilight Running Festival which will be held on 19th March 2017.

We are excited to announce more freedom, more fun and more friends in 2017 with cheaper entry fees so you can make the start line. Whether you are new to Twilight or back for your 9th. Come along and join in the biggest Twilight Run event in Australia.UQ Twilight Running Festival 2017

2017 Super Early Bird Entry Fees
Half Marathon: $70.00
10km Run/Walk: $45.00
5km Run/Walk: $35.00
1km Active Kids Run: $20.00

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

or

Join us on facebook

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

Love2Run – October16 enews

  intraining’s monthly Love 2 Run e-News – October 2016
blanktile
blanktile
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!

dividerline

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

dividerline

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

dividerline

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.

dividerline

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.

dividerline
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

dividerline

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...

Love 2 Run September16 enews

intraining’s monthly Love 2 Run e-News – September 2016
blanktile
This edition of Love2Run is a little late for September, but we figured it is better to go for a run, rather than to skip a run (metaphorically speaking of course). As the warmer weather nears, it is time to think about tapering back the distance you run weekly and look to focus on planning your 2017 goals. Take this time of year to have a little break, refresh the mind and do some shorter running to get some speed back into the legs.

In this this issue:
Protect your eyes: You have one pair of eyes – take care of them
How to carry your gel: 5 top ways to carry your gel on your next run
Footwear myths: Your guide to busting footwear myths and gimmicks
Hyper vs Hypomobile: Where does your flexibility lie?
Never run before?: Check out our success stories… from 2mins to 10km
Running Form Workshop: Transform your running in December 2016

Did you know running facts – Part 28
One of the toughest single day endurance events in the world, the Hawaii Ironman triathlon, was held over the weekend on Saturday 8 October. Over 2000 participants covered the distance of 3.8km swim, 180km bike and then run a full 42.2km marathon in temperatures reaching over 35 degrees.

In 2016, Patrick Lange of Germany ran the fastest Hawaii Ironman marathon in a time of 2hr39min45sec – breaking a 27 year old course record. Patrick ran himself into 3rd place overall with his fantastic run split.

Stay healthy, keep active and have a happy run!

dividerline

Protect your eyes from the elements
Are you forgetting something?
When you think about getting ready for a run, there are a few essentials many of us think about. Clothes, socks, shoes, our GPS of course and sometimes even music. Unfortunately, there is another important element that we often take for granted… sunglasses.

When it comes to the sun, we often think about protecting our skin from UV rays with sunscreen and hats, but forget that our eyes are susceptible to UV ray exposure too. Not to mention the damage caused by debris and bugs in the eyes when running.Adidas Sunglasses

When it comes to running, we want something that is lightweight, looks good and achieves the primary goal of protecting our precious eyes.

At intraining Running Centre, we have a wide range of sunglasses from Adidas Eyewear that are ideal for running. Whether you have a narrow or wide head, big or small nose or even have one ear slightly lower than the other, there is something to suit.

Key features of Adidas Eyewear
– .Adjustable nose bridge: Ideal in obtaining the perfect fit on any nose
Adjustabla arms: Position each arm individually to sit straight on your face, regardless of the difference in your ear height
Lightweight: At just 19g-25g the glasses feel as if you wearing nothing
Anti-slip/bounce: Rubberised arm ensure the glasses stay in place

dividerline

Run with a GEL?
Best ways to carry your gel on your next run
Energy gels are an efficient way to carry fueld during any exercise that lasts longer than 45mins. Problem is, where do you keep the gel when you are running? We have our best 5 ways to carry your gel below.

How to carry your GELHow not to carry your gels
1. Non-bounce running belt to carry your gels: Run with the pouch at the rear to avoid pressure on your bladder.
2. Running shorts with pockets: Try to look for shorts with a pocket at the back centre of the shorts.
3. Purpose built ‘gel bottle’: Squeeze up to 3-4 gels in one single container that can be held in the hand
4. By hand: Run with your gels in your hand. This is ok if you are running with 1 or 2 gels, but you risk losing them if any more.
5. In your sports bra (ladies only): Tuck your gel underneath the straps of your sports bra. Ensure it is firmly held in place to avoid slipping down.

If you choose to run with a gel where it may be in contact with your skin, ensure you apply BodyGlide, Striderm or alternative anti friction product to avoid unsightly and often painful chaffing.

Runners tip: Avoid using petroleum based products such as Vaseline which can damage clothing.

dividerline

Footwear myths – by Steve Manning (podiatrist)
Knowledge is power – Learn footwear facts from fiction…
Buying new shoes can be a daunting task. With such a wide selection of shoes available and so many myths about buying shoes, how do you choose the shoe that best suits you?

Media covers every latest fad as if it were fact and everything we believed in the past was wrong. Footwear evangelists and marketing companies promote their latest invention/gimmick as being the only way to go. How do you ensure that the shoe you are buying is the best shoe for you?  How do you trust the advice you are given is to help you with your running?

Learn about myths such as:
Fitting: Is the old ‘thumbs width’ the best way to determine shoe size?
Biomechanics: Is there one best way to run?
Gimmicks: Can pressure pads really determine your running gait?

The best thing as a consumer is to be informed and even a little cynical. There is nothing wrong with questioning the advice you are given. If the answers do not make sense to you then they are probably worth researching further. At intraining we embrace your questioning nature. Click here to view the full article on footwear myths and be informed before your next purchase.

Footwear myths, gimmicks and things you should know about footwear

‘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.

dividerline

Hypermobile vs Hypomobile – by Doug James (physiotherapist)
Flexibility and your running – where do you fit in?
Have you ever wondered why some people can easily touch their toes, while others struggle to reach their knees? Lots (or too little) stretching may play a small part, but genetics has more to do with it. Genetics dictates how flexible your joints, ligaments and tendons are based on the composition of the cartilage contained within. Joints that have an above average amount of flexibility are referred to as ‘hypermobile’. In contrast a stiffer, less flexible joint is termed ‘hypomobile’.

The idea of being flexible seems like a good thing. Athletes are regularly encouraged to stretch as part of their warm up and warm down. Yoga, and bikram (hot room yoga) are popular ways of trying to increase flexibility.

Through prolonged stretching however, too much flexibility can…Click here to read the full article written by intraining Running Injury Clinic podiatrist and physiotherapist – Doug James in September’s ‘From the Sole‘ monthly clinic enewsletter.

Hypomobile vs Hypermobile - Where do you fit in?

‘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.

dividerline

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

Love 2 Run August16 enews

intraining’s monthly Love 2 Run e-News – August 2016
blanktile
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.

Twilight Bay Run - Saturday 24 September 2016

In this this issue:
Springtime wardrobe: Refresh your running attire for Spring…
A new taste sensation: Mmm…mid run salted caramel treat
Footwear patterns: They key to knowing the way you run
Twilight Bay Run: Limited time discount offer to Twilight Bay Run.
Never run before?: Check out our success stories… from 2mins to 10km
Running Form Workshop: Transform your running in December 2016

Did you know running facts – Part 27
The Olympic Games has been and gone and it will be another 4 years until we are treated to watching the worlds best compete. Did you know how successful the Rio Games were?

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.Michael Phelps

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!

dividerline

**NEW** Spring/Summer clothing range in store
Refresh your Winter wardrobe with the latest running apparelNEW Asics 'Emma' race back with support and comfort to match
With Spring on our doorstep, it is time to peel off the Winter layers and let your skin see the light of day. There is nothing more uncomfortable than running in clothing that either doesn’t fit right or is not fit for the conditions.

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.

NEW Brooks Asteria - Mens and Women's specific racing shoe now available

dividerline

Endura Salted Caramel gel and other new flavours
More flavours ensure you stay on top of your nutrition
Gels… for many of us the batle in the mind between desire and need has lead to many of us having failed nutrition during training and racing. The often hard to stomach taste of gels, akin to drinking dish washing liquid, is now a thing of the past – thanks to Endura’s new flavours.

Why Take Endura Sports Energy Gels?New Endura Gel flavours now at intraining Running Centre
Endura Sports Energy Gels are a concentrated energy source, containing a combination of two specialised forms of carbohydrates to increase total carb absorption from 60 g to 90 g an hour. Each gel contains 26 g of carbs with energy boosting caffeine. Store them on you during training and racing to conveniently keep glycogen levels up, maintain vital energy reserves and prevent hitting the wall.

Three new flavours from Endura – Now available at intraining Running Centre

– Salted Caramel: Ideal for those who have a sweet tooth
– Fruit Burst: Something fresh to keep your mind on task
– Cola Kick: Subtle taste and easy on the taste buds

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.

dividerline

What your wear pattern means – by Steve Manning (podiatrist)
Matching your footwear pattern to the right shoes…
Wear patterns occur as your shoes age and ‘wear in’. Wear patterns can point to a sign that your shoes should be replaced. Your wear pattern can furthermore explain the forces you exert on the shoe based on your individual biomechanics. This can then help with your selection of footwear to suit your specific running style and foot structure.

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.

Click here to read the full From the Sole Clinic eNewsletter for this month

‘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.

dividerline

Twilight Bay Run – Saturday 24 September 2016
Just another reason to join in the Bay RunTwilight Bay 2016 singlet and towel
The ever popular family fun event under the moon and stars will be held along the Wynnum Esplanade on 24 September.

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
Use discount code s-tbrintrain16
for 10% off your entry
(offer valid until 10 September 2016)
Events to consider
– Half marathon: Includes towel or running singlet and finisher medal
– 10km Run/Walk: Includes towel or running singlet and finisher medal
– 5km Run/Walk: Includes towel or running singlet and finisher medal
– 1km Active Kids Run: Includes towel, free games and finisher medal

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.

ENTER ONLINE NOW

dividerline

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

Love 2 Run July16 enews

intraining’s monthly Love 2 Run e-News – July 2016
blanktile
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!

Under 2 weeks to go until Brisbane Marathon Festival 2016

In this this issue:
Suunto Spartan GPS watch: When second best just won’t do…
Are your shoes ‘dead’?: A quick test determining the life of your shoes
Get that booty back: Plank your way to the strongest butt in running
Brisbane Marathon Festival: Online entry closes Thursday 4 August.
Twilight Bay Run: Another reason to enter the Bay Run in September.
Never run before?: Check out our success stories… from 2mins to 10km

Did you know running facts – Part 26
The hotter the temperature and the better the tailwind, the faster the records fall – in the sprint distance events anyway. Bolt’s record-breaking 9.58, set in Berlin in 2009, was assisted by a 0.9m/s tail wind and an air temperature in the high 20s.Usain Bolt - Fastest Man in the world

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!

dividerline

**NEW** Suunto Spartan – The epitome of innovation is here
Register your interest for the Spartan with intraining pre-orders
We as runner’s are always striving to achieve, to be fitter than yesterday, and to hurt a little less on that next run. GPS watches have been showing continual improvement, through ease of use and more features than we care to use. Until now…a game changer from Suunto has arrived in Spartan. With the help of the Spartan, we can easily interpret information on how hard we train, how to improve, share it with our peers and when we should be recovering based on data collected each training session.

Latest features of the NEW Spartan range at Suunto

– Up to 65hr battery in GPS mode (ideal for ultra runners)
– Outdoor grade, high quality colour touch screen
– Sapphire crystal screen (second only to diamond in hardness)
– Space grade titanium bezel
– Ease of use 3 button navigation
– Smart training insights
– Heat map route discovery (follow the path others have used and discover new places to run, ride and move)

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

Suunto Spartan - Unrivalled durability and the epitome of innovation

dividerline

The Dead Shoe test – Don’t put yourself at risk of injury
Key signs that you should replace your shoes
A commonly asked question is “how do you know when your shoes are worn out?” With improved production methods, the outsole (the part that makes contact with the ground) of the shoe often shoes very little sign of wear even after hundreds of kilometres.Click here to read more about the Dead Shoe Test

Key signs you need to replace your shoes
Are your legs are feeling more tired than usual after a long run?
Usually a subtle change over time and is not apparent until you try on a new shoes.
Are you ‘louder’ than normal on foot strike?
Older shoes often make a ‘thud’ sound when they hit the ground, as opposed to a quieter and smoother contact.
Do your shoes look uneven from behind?
Look at your shoes from behind – if they are tilting excessively inwards or outwards this may suggest that the shoes need to be replaced.

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.

dividerline

Work that booty – by Doug James (podiatrist & physio)
Core strength is the key to your running happiness…
Running is tough on the body, there is no secret there! And your knees can take a pounding, whichi is why we need to ensure that our muscles are helping keep them aligned.

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.

Click here to read the full From the Sole Clinic eNewsletter for this month

‘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.

dividerline

Twilight Bay Run – Saturday 24 September 2016
Just another reason to join in the Bay RunTwilight Bay 2016 singlet and towel
The ever popular family fun event under the moon and stars will be held along the Wynnum Esplanade on 24 September.

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
– Half marathon: Includes towel or running singlet and finisher medal
– 10km Run/Walk: Includes towel or running singlet and finisher medal
– 5km Run/Walk: Includes towel or running singlet and finisher medal
– 1km Active Kids Run: Includes towel, free games and finisher medal

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.

ENTER ONLINE NOW

Love 2 Run May enews

intraining’s monthly Love 2 Run e-News – May 2016
blanktile
Winter is here…well, almost. Training distances are picking up for most of us as the main events for 2016 are on the horizon. Gold Coast Marathon is just 4 weeks away and Brisbane Marathon is counting down with just 10 weeks until the special 25th anniversary event.

Now is a good time to have a look at your current training shoes to and make the decision on whether you need to start wearing in a new pair before race day (check out the racing in new shoes article here).

As a general rule of thumb, you should get 600-800km out of a pair of shoes depending on the terrain. At 20km per week that is around 9 months use. We hope that your training is coming along well and look forward to seeing you in store soon!

10 weeks to go until Brisbane Marathon Festival 2016

In this this issue:
Black Diamond Headlamps: When moonlighting is just not enough…
Run Amok: The latest craze of colourful tights and shorts – now in store
Pre-race foot care: Run with beautiful looking feet…really?
Brisbane Marathon Festival: 10 week training plans now available.
Twilight Bay Run: Entry fees increase 31 May. Enter now to save $$$.
New to running or need help?: Take a step forward with Couch 2 10km.

Did you know running facts – Part 25
Haile Gebrselassie vs Paul Tergat - Sydney Olympics 2000One of the most iconic track running races of all time occurred at the Sydney Olympic Games in the 10,000m final between Haile Gebrselassie of Ethiopia and Paul Tergat of Kenya. A neck and neck battle to the finish line saw the final 400m covered in just 56sec in an exhilirating finish down to the wire. Click here see the final few laps and grab some motivation for your run today.

Stay healthy, keep active and have a happy run!

dividerline

Black Diamond head lamps – now available at intraining
When moonlighting is just not enough…
Whether you are a trail runner, run in low light areas or just commute home from work, the Black Diamond range of head lights have a solution to suit your needs.

The new ‘Gizmo’ head light has 90 lumens of light which provides up to 30m of lighting. At just 84g (similar to a Garmin) the Gizmo is ultra slim and ideal for running making it the perfect choice. At just $49.95 the Gizmo is a good option when moon lighting is just not enough.

If you are looking for a little more distance for your light to cover, the ‘Cosmo’ is a sure fire winner. Providing a range of 60m the 160 lumen Cosmo also features six different lighting modes to suit your next adventure. The Cosmo is just 87g in weight and is just $99.95.

If you are keen to see where you are going during your early morning or evening runs, visit intraining and we can assist in helping you select the best head lamp to suit your needs.

Black Diamond Head Lamps and Torches - available at intraining Running Centre

dividerline

Don’t you think it is time to Run Amok?
Locally made, funky and bright designs
If you want to add a little fun to your run, then the latest range of Run Amok tights and shorts are going to be a game changer for you. Run Amok is a locally made (in Brisbane) running tight that is new to intraining Running Centre.Run Amok Kids Shorts - $40

So how are Run Amok different?

– Range of funky and bright colours and patterns
– Hand stitched in Brisbane
– Don’t ride up and stay in place
– Developed by a runner for runners
– Hidden pocket
– Available in kids from $40 and adults from $50

Run Amok tights won’t make you slimmer or make you run faster but we guarantee that they will get you noticed – whether it’s at a marathon, parkrun, boot camp, yoga or just picking up the kids from school. The quirky, bright and very loud design will certainly get you noticed out on your next session.

Life is too short for boring tights so Run Hard, Run Loud, Run Amok.

dividerline

Pre-race care for your feet – by Doug James (podiatrist & physio)
Give your feet a makeover before your next race…
As runners, our feet are usually the least attractive part of our body. Over the course of training for your favourite event, your feet will inevitably look a little worse for wear. Below are three common foot related issues that after running has taken it’s toll.

Common ‘runners foot’ symptoms

– Hard skin: Commonly forms around the big toe joint, tips of toes, and your heels as a result of wear and tear when running.

– Corns: Concentrated painful areas of hard skin.

– In-grown toe nails are also regularly seen in distance runners.

Don’t dispair, your feet can be chiseled back to their former running beauty! The podiatrists at intraining Running Injury Clinic can assist with maintaining your feet and getting them ‘race ready’.

Click here to view tips to reduce the chance of these symptoms occurring or click here to get your feet ‘race ready’ with our podiatry team.

Click here to read the full From the Sole Clinic eNewsletter for this month

‘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.

dividerline

Twilight Bay Run – Saturday 24 September 2016
Entry fees increase midnight 31 May!
EThe ever popular family fun event under the moon and stars will be held along the Wynnum Esplanade again in September. Moving back to a Saturday evening the Twilight Bay Run encourages people of all ages and abilities to join in the fun and raise awareness for local charities.

If a personal best is what you are looking for to end the running season – the Bay Run welcomes one of the fastest courses in Queensland along wide roads with a picturesque backdrop.

Events to consider (current entry fee):
– Half marathon: $70 (includes towel or running singlet)
– 10km Run/Walk: $55 (includes towel or running singlet)
– 5km Run/Walk: $45 (includes towel or running singlet)
– 1km Active Kids Run: $25 (includes towel)

Whether you walk, run or stroll – the event is welcome to participants of all ages to join in. Each participant receives a funky limited edition Twilight Bay singlet or Twilight towel as part of registration.

ENTER ONLINE NOW
(Caution: Entry fees increase after midnight 31 May)

dividerline

Let us help you join the wonderful world of running…
*NEW* Couch 2 10km program – Join any time
Running is a fantastic sport that anyone can do. We all need to start somewhere, so why not join like minded friends on a journey to becoming a runner and completing 10km running in a matter of 13 weeks.

Who is it for? Beginner runners and those new to running.
When can I join in? You are able to join in at any time.
Do I need to pay a joining fee? No, it is not compulsory to join the club.
How much does it cost? $5 (for members) and $8 (for non members).

If you are interested and want to find out more information about how you can get involved with the Couch 2 10km program. Click here.

Take a step towards running today with Couch 2 10km

Love 2 Run April news

intraining’s monthly Love 2 Run e-News – April 2016
blanktile
Alas, early morning sunrise is taking a lot longer to light up our morning runs than the Summer past and our evening sessions appear to fade into darkness quicker each day. Fear not, with the darkness comes a light at the end of the tunnel and in Queensland – that is cooler weather! So get out your reflective run gear, flashing lights and strap on your shoes because another exciting running season is ahead. See you out there.

In this this issue:
Light up your run: It is dark and you need to be seen out there
Run on clouds: Cushioned & lightweight? Yep, HOKA Clifton 2 is here
Plan your meals: Busy with life? Need a healthy hearty recovery meal?
Brisbane Marathon Festival: Entry fees increase 30 April 2016.
Twilight Bay Run: Get your entry in for Saturday 24th September.
New to running or need help?: Take a step forward with Couch 2 10km.

Free healthy lifestyle seminar - conducted by dietitian, chef and running coach, Liz Lovering

Did you know running facts – Part 24
George Derek IbbotsonIf you asked most runners in the know who was the first person to run 4mins for a mile, the answer would undoubtedly be Roger Bannister. The answer is actually Derek Ibbotson. You are probably shaking your head, however, the devil is in the detail. Roger Bannister was certainly the first person to break 4mins for a mile, but Derek Ibbotson was the first to run exactly 4mins for the mile.

Thankfully for his sanity, Derek did actually end up going under 4mins for the mile and setting a new world record in 1957 – which you can see here.

Stay healthy, keep active and have a happy run!

dividerline

Why you need to light up your next run?
Make sure you are safe out running in the dark!
As the evenings draws shorter and we are forced to run more in darkness, it is a timely reminder to make sure you are safe when out pounding the pavements.

Whilst our eyes will adapt to the light, oncoming cyclists, cars and other pedestrians can suddenly appear from out of nowhere destined to ruin an enjoyable run. As a road/path user, it is your responsibility to make sure you have sufficient reflective gear and lights in place to maximise your safety. We have put together a few products and recommendations that are worth a look this running season.

Click here to read more about our top products to help light up your night.

Get your reflective clothing, lights and other running gear at intraining

dividerline

Cushioned and lightweight…yep we can help…
Running on clouds with the NEW Hoka Clifton 2
Hoka have quickly become a household name and growing in popularity every day. The combination of ultra lightweight running feel and the ultra plush and cushioned sole is something we have not yet seen from other brands. Usually, you get one or the other – not both.

The original Hoka Clifton was a popular shoe and had heads turning. The unmistakably ‘Hoka’ sole profile is one you couldn’t miss. For those unaware of the Clifton, the shoe has a 5mm heel to toe drop and features a mild ‘rocker’ type sole to assist in toe off, essentially making it feel easier to run.

The NEW Clifton 2 retains all these great features as well as ‘triathlon style’ heel tab for quick pull ons, cushioned tongue and even though we thought it couldn’t get any better – more cushioning. The Hoka Clifton 2 is also slightly narrower than the original with a more streamlined fit that really feels like it is holding your foot nicely in place.

If you find your joints are aching post run, want to try something new or are just interested to see how they compare to your current shoes, make sure you visit intraining Running Centre.

We have a wide range of Hoka footwear available in store to suit different foot types. Our trained staff are able to assist selecting the right fit for your foot. Make sure you bring your current shoes in for an assessment and we will help find your foot’s ‘happy place’.

Wide range of Hoka shoes available at intraining Running Centre

dividerline

Plan your meals – by Liz Lovering (dietitian and chef)
Help your body recover properly by planning ahead…
If you train in the evening, by the time you get home you may not feel like preparing or eating a regular evening meal. Hearty soups are just perfect in the cooler months as they are not too heavy on the stomach if you get home late. A warm soup can also provide you with the nutrition your body needs after a tough training session.

If you are busy with work, home life and training a little bit of meal planning can make the difference between going home and not really bothering with recovery nutrition or going home to a prepared meal that is good for recovery and tastes great.

Click here to view our hearty and healthy Butter Bean, Chicken and Kale soup that will help you recover and get ready for your next session.

Click here to read the full From the Sole Clinic eNewsletter for this month

‘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.

dividerline

Brisbane Marathon Festival – 25th anniversary
Entry fees increase midnight Saturday 30 April
Excitement is building quickly with thousands eager to be a part of the special celebration in 2016. Brisbane Marathon Festival will be held on Sunday 7 August as Queensland’s capital city marathon event.

CLICK HERE TO ENTER ONLINE NOW

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.Join the event on Facebook and keep up to date with the latest news

The predominantly flat course in Brisbane and early starting times are ideal for breaking personal best times.

Current Entry fees (valid until midnight 30 April):

42.195km Marathon: $100.00 (+$20 after 30 April)
21.0975km Half Marathon: $80.00 (+$10 after 30 April)
10km Run/Walk: $65.00 (+$10 after 30 April)
5km Run/Walk: $45.00 (+$5 after 30 April)
2.2km Kids Mini Mara: $20.00 (+$5 after 30 April)

Brisbane Marathon Festival - 25th anniversary - Entries now open

dividerline

Let us help you join the wonderful world of running…
*NEW* Couch 2 10km program starts – 9 May
Running is a fantastic sport that anyone can do. We all need to start somewhere, so why not join like minded friends on a journey to becoming a runner and completing 10km running in a matter of 13 weeks.

Who is it for? Beginner runners and those new to running.
When does it start? 9 May 2016.
Do I need to pay a joining fee? No, it is not compulsory to join the club.
How much does it cost? $5 (for members) and $8 (for non members).

If you are interested and want to find out more information about how you can get involved with the upcoming Couch 2 10km program which starts on 9 May. Click here.

Take a step towards running today with Couch 2 10km

Love 2 Run March news

intraining’s monthly Love 2 Run e-News – March 2016
blanktile
Running season is here and it is time to start thinking about how you will prepare for upcoming events. Ask yourself a few questions, how old are your running shoes? Have you planned which events you would like to do? Do you have an injury that just won’t leave you alone? Get your running season off to a good start and make sure you are ready to go. Drop by and we can help you with footwear and injury advice through to which events are a must do this season!

In this this issue:
A sock with all the Feetures: Close fit, no bunching and dries quickly
Need a new Garmin?: Comparison of features – 630, 230 and 235 range
Post race recovery: The Do’s and Don’ts of training after a race.
Brisbane Marathon Festival: Mark 25yrs of Brisbane’s running history
Twilight Bay Run: Register your interest for the 24 September event.
FREE Healthy Lifestyle workshop: 7th and 21st April. RSVP now.

Free healthy lifestyle seminar - conducted by dietitian, chef and running coach, Liz Lovering

Did you know running facts – Part 23
It appears as though the allure of holding a Guiness Record is taking shape quickly in the sport of running. Would you run a half marathon in a full suit? In the past four weeks the Guiness Record has been tested twice across the globe, with the time being lowered from 1:24, to 1:18 by Rex Woodbury from New York.

Although not on a course that is certified just yet, Japanese elite marathon runner, Yuki Kawauchi who is known for his unconventional approach to running long distances, crushed the 1hr24 mark and ran 1:06:42. That is averaging 3:10/km or 18.96km/hr!

Stay healthy, keep active and have a happy run!

dividerline

Why do you need to ‘Feeture’ your feet?
Functional and funky Feetures!
If you have run anything further than 5km you will understand why cotton socks are a distant and painful memory. Gone are the days of hot, sweaty and blister lacerated feet. With the myriad of technical running socks available it can be quite the task to select your Cindarella sock.

At the top of our list for 2016 are the new Feetures range of technical running socks. Anatomically designed and seam free, your feet will soon realise how beneficial this is. Feetures socks follow the contours of your foot ensuring a fit akin to a second skin. A reinforced toe box ensures you will enjoy a long and hole free running experience.

Feetures are available three different weights, with ultra light, light and max cushion versions as well as a range of funky and fun colours that will brighten your mood even during the early hours of the morning.

Drop by intraining and select the colour that matches your eyes, clothes or just your mood of the day and Feeture your feet in your next run.

Feetures socks - available at intraining Running Centre

dividerline

Looking for a new Garmin running watch?
Narrow down your choice with features you will use
GPS running watches are now the norm with the ‘bleep’ km autolap sound a common sound heard amongst training groups. We are all looking for more information, more stats and learn more about ourselves, which the latest Garmin watches are here to appease.

Garmin have been the market leader of GPS running watches for a few years now and with the advent of the Forerunner 630, 230 and 235 there is everything you could want in a watch. The question is how do you choose which is best for you?

Quick comparison:
Forerunner 630: The bee’s knee’s of running watches. If you are a runner who would like to use the ‘virtual pacer’ function to keep your training/racing under control this is the only watch offering your own personal training partner.

Forerunner 230: Boasts all the key features of the 630 without virtual pacer function. This includes recovery estimator, running cadence, heart rate and more.

Forerunner 235: Ideal for the runner who is tired of wearing a heart rate monitor on the chest but still wants all the features of the 230. The new 235 has built in heart rate measurement all on the wrist.

Confused or need some more advice? Ask one of our staff in store, we have more knowledge on running watches than an encyclopedia and can help you make the right choice.

dividerline

Do’s & don’ts of post race recovery – by Steve Manning (coach)
Keep yourself injury free with these tips
Hard races can be the best training for improving performance as long as you have adequate recovery. Allowing your body time to recover after an event is crucial if you are looking to reduce your chance of injury, increase your performance and reduce the chance of ‘burnout’. The higher level of effort experienced during a race can cause physiological damage that can lead to muscle soreness and if ignored even injury.

A common misconception of some runners is to take time off completely as a ‘reward’ for putting in the effort. This can lead to muscles and tendons stiffening and ultimately upon return lead to injury. On the other hand some runners who have had a great race feel motivated and train too hard too soon without adequate recovery. Then there is the flipside after a poor result. Many will choose train hard immediately after an event in the search for improvement.

Whatever your result after your event, make sure you give yourself some time to recover. Active recovery is great and will enable your body to recover without stopping altogether.

Summary of post race recovery tips

– Minimum 1 week recovery for every 10km run
– Do not stop running completely and get back to routine ASAP
– Let your body and mind recover by doing some cross training
– Don’t push it too hard too soon after your event

Click here to read more about recovery, injury and more From the Sole

Click here to read the full From the Sole Clinic eNewsletter for this month

‘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.

dividerline

Brisbane Marathon Festival – 25th anniversary
Online registrations are open for 7 August 2016
Excitement is building quickly with thousands eager to be a part of the special celebration in 2016. Brisbane Marathon Festival will be held on Sunday 7 August as Queensland’s capital city marathon event.

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.Join the event on Facebook and keep up to date with the latest news

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
21.0975km Half Marathon: 6:00am
10km Run/Walk: 6:30am
5km Run/Walk: 10:00am
2.2km Kids Mini Mara: 10:15am

Brisbane Marathon Festival - 25th anniversary - Entries now open

Running 10km in thongs?

In February 2016 intraining Running Centre made a call out to the local running community in Brisbane for donations of old, yet still wearable condition running shoes. We were inundated with kindness and generosity and managed to put together a batch of running shoes to send over to those less fortunate in Papua New Guinea and Fiji.

So what happened to all the running shoes?

Read the story below from our international intraining club member, Pete Lane who assisted in the donation and processing of footwear to those who were searching for a happy run.

When did you last run 10 km in thongs?  The answer is probably, “never ever”, as we all know what this would do to our knees, feet and hips!

Yet if you were Nayeem Mollah, a student from Bangladesh, whom intraining runner Pete Lane met in  Nadi, Fiji in March, his answer was,
“I run 10 km in thongs all the time as I have no money to buy runners. I arrived from Bangladesh with only 7 kilo’s of luggage so I had no extra room for sports shoes.”

Nayeem was part of a group of the students who regularly ran and exercised in Fiji’s heat and humidity, Pete asked if he could join them. After the 10 km run that Nayeem half-walked and half-ran, Pete was obviously concerned what damage Nayeem would do to his feet if he kept running in thongs.

After a lot of planning and assistance, Nayeem and the other runners were delighted to receive running shoes on Saturday 5th March.

At the second run on Sunday 6th March, Nayeem turned up with his new runners, ready to go. This time a delighted, smiling Nayeem ran the whole way with Pete at his side!

Thanks again to intraining and the kindness of the Brisbane running community for donating footwear and spreading the joy of running with those less fortunate.

Love 2 Run February 2016 news

intraining’s monthly Love 2 Run e-News – February 2016
blanktile
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:
Avoid the dreaded chafe: Effective gear & tips for chafe free running
Stay safe at night: 10 safety tips every runner should know
Weight training for runners: Stay injury free with 3 great exercises
Brisbane Marathon Festival: Make 2016 your marathon year
Twilight Running Festival: Don’t delay! Entry fees increase tonight.

Brisbane Marathon Festival - 25th anniversary - Entries now open

Did you know running facts – Part 22
Trouble sleeping at night? Maybe all you need is a twilight run to get a great night of sleep. In a study at the University of South Carolina, volunteers ran at a moderate to high intensity for between one and three hours and were able to drift off to a deep, relaxing sleep a mere half-hour later.

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!

dividerline

Ouch…did someone say chafe?
Fear not – Keep those ‘places’ chafe free
Chafing shouldn’t be something that we have to deal with as runners. Thankfully there are a range of fantastic products which can rid us of the dreaded post chafe shower.

What is your chafe solution?
Powder is effective in dealing with the build-up of blisters and hot spots on your feet while also reducing friction and wicking away any moisture.

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.

Click here for tips to avoid the chafe on your next run

dividerline

Less daylight hours – Tips to stay safe when you are running
10 essential safety tips for the night runner
As the warmer months have come to an end in Queensland, it is time to start thinking about increasing your awareness of your surroundings – especially if you run in the early morning or evenings when it is dark.

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.

dividerline

Weight training for runners – by Doug James (physiotherapist)
Three key exercises to keep you injury free
Distance runners can benefit from a certain amount of weight training. Targeting key muscle groups can assist in running form improvement and performance without adding unnecessary muscle bulk.

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.

Click here to read the full From the Sole Clinic eNewsletter for this month

‘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.

Click here to view running injury articles and tips from our clinicians

dividerline

Brisbane Marathon Festival – 25th anniversary
Online registrations are open for 7 August 2016
Excitement is building quickly with thousands eager to be a part of the special celebration in 2016. Brisbane Marathon Festival will be held on Sunday 7 August as Queensland’s capital city marathon event.

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
21.0975km Half Marathon: 6:00am
10km Run/Walk: 6:30am
5km Run/Walk: 10:00am
2.2km Kids Mini Mara: 10:15am

 dividerline

Twilight Running Festival – 20 March 2016
Online entry fees increase tonight!
There are just three weeks until the Twilight Running Festival. Make sure you register online today and avoid the price rise.

Entry fees (until midnight tonight)
Half Marathon: $80.00 (includes singlet, visor or towel*)
10km Run/Walk: $65.00 (includes singlet, visor or towel*)
5km Run/Walk: $50.00 (includes singlet, visor or towel*)
1km Active Kids Run: $25.00 (includes visor)

REGISTER ONLINE
(register before midnight 1 March and save $$$)

*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