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Cross Country Season 2017

Cross Country – Time for a waffle running shoe?

As the weather cools in Queensland, it signifies the start of cross country season. It is time to get off the road and get in touch with nature, lose the watch and enjoy running in a new environment. Cross country events in Queensland occur every week from April until September and is a perfect way to build strength and take the boredom out of often monotonous road running.

Whilst your standard training and racing shoes will certainly do the job on a cross country course, they will not offer you the same level traction or comfort as a cross country waffle. You will be left slipping and sliding around the course (even in dry conditions). Try something different this winter and try a waffle.

CrossCountry2
Cross Country events available weekly from Queensland Athletics and Queensland Running.

Key differences between waffle and training shoe

  • Waffle is lighter weight offering easier pickup on hilly courses leaving your legs less fatigued
  • Waffle has a specific waffle like sole with firmer rubber compound to ensure greater traction in all conditions
  • Waffle is lower profile to the ground providing more stability on uneven surfaces found offroad
  • Waffle provides a more ‘connected’ feel with the ground allowing easier maneuverability over uneven surfaces and engaging more foot muscles
  • Upper of a waffle is hard wearing mitigating the impact of stray sticks, roots and rocks which may tear mesh from standard training shoes
  • A waffle does not feature motion control or added stability for over pronation, like a standard training shoe

How should a waffle fit?

  • Should fit more snug compared to your training shoe
  • Little to no extra width, ensuring your foot is encased closely

Saucony_Carrera_XCNew Saucony waffles in store

Saucony Carrera XC Mens Waffle – $99.95

Break away from the pack and let loose in the Saucony Carrera XC.  Now featuring a light ISOFIT upper, this cross country flat provides an unmatched fit for race day.  A durable carbon rubber outsole offers torsional rigidity and the unrelenting traction need to perform at an elite level.

Saucony_Shay_WaffleSaucony Shay Womens Waffle – $99.95

The demanding conditions of the XC season can be conquered with the lightweight Saucony Shay XC 4 Waffle. With a lightweight upper designed to fit like a track spike and an aggressive cross country outsole built for ultimate traction, this performance XC waffle will help you dominate your next cross country.

If you are looking to run some cross country this winter, make sure you visit intraining Running Centre. We have a wide range of new cross country spikes and waffles ranging from kids through to adult sizes to suit both men and women.

CEP Compression Tights

CEP – Next level compression

CEP is the latest in compression gear to hit the shelves at intraining Running Centre, and boy are we excited! The German company lives up to their heritage offering the best compression money can buy. CEP has already seen great success in Europe for decades and we are proud to finally have them in store.

CEP5Currently we are stocking an extensive range of CEP compression gear including;

  • Quarter socks
  • Calf socks
  • Calf sleeves
  • Full length tights (Clone Tech: Custom made to order specific to your measurements – think tailored suit)

Why compression?

Compression garments are certainly not new technology, but the type and quality of compression varies dramatically across brands. Not all brands are created equally. CEP offer the following benefits to their compression range.

  • Improve blood circulation through the muscles before, during, and after exercise.
  • Lower the risk of DVT whilst traveling (studies have shown that due lower resting heart rates, athletes make up 85% of the people who experience DVT while traveling).
  • Minimise the risk of muscle cramping.
  • Wick moisture away from body, keeping your core body temperature under control.
  • Improve endurance, performance and power over longer distances due to better circulation.
  • Anatomical measurements for men and women, ensuring the fit is perfect.
  • Reduce the chance of injury … that’s a winner right there!

What is the CEP difference

CEP1

CEP was into the compression game long before compression became ‘cool’ with almost every other brand coming out with their own compression range of garment. How long have they been in it? Over 60 years… yep, CEP (under parent ‘Medi’) know a thing or two about compression for athletes. The CEP compression range measure compression force in mmHg (mercury millimeter system for measuring force). Essentially, mmHg is required at different strengths depending on the location on the body.

Key differences between CEP and other brands compression

  • Parent brand ‘Medi’ has been in therapeutic compression longer than most brands have been in existence
  • Medical grade compression
  • Graduated compression ensuring maximum blood flow
  • CEP’s socks feature 23.5 mmHg at the ankle and 18 mmHg at the calf.
  • Comfort is unmatched in our opinion

What is graduated compression?

CEP3Consistent graduated compression is what CEP famous for. It means that the compression actually does what it’s supposed to do and as the name suggests, offers difference mmHg as the sock moves up your body and closer to your heart. It’s not just about having a tight garment and creating a nice ‘cankle’ or ‘muffin top’, but rather a controlled compression that encourages blood flow back to the heart.

In a sock for example, if the compression is too tight at the calf and not tight enough at the ankle you’ll have blood pooling in the leg, or at the very least, you will impede normal circulation, allowing lactic acid and less oxygenated blood to linger in the leg. In which case, you would probably be better going bare leg.

With plenty of colours to choose from, CEP is the perfect choice for your compression gear. Drop by intraining Running Centre and let our trained staff help measure up and fit you up properly in the latest CEP compression range.

CEP6

Improve your running form in April

Presented by intraining Running Injury Clinic

Podiatry | Physiotherapy | Running Coaches

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

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

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

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

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

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

Register NOW
April Running Form Workshop 2017

Workshop detailsbarefoot

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

Prerequisite: None required

What to expect in your 90min session

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

Why a Running Form Workshop?

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

Who is this for?

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

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

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

 

Ankle Sprains

FromSole_AnkleSprain1Ankle Sprains and your running

Ankle sprains are a common running injury that may result in anything from minor short term impairment to severe pain and chronic instability. They can arise from seemingly innocuous event – stepping on a slightly uneven surface, 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.

Ankle sprain grades

  1. Grade 1 injuries a mild stretch of the ligaments with minimal pain and a fairly quick recovery time between 1 day to 2 weeks depending on capacity to recover.
  2. Grade 2 injuries are a more severe version of a Grade 1 injury, involving greater damage to the ligaments with anywhere from 2-6 weeks required for recovery.
  3. Grade 3 injuries involve the complete rupture of 1 or more ligaments. This results in swelling, bruising, and will leave the ankle chronically unstable.
FromSole_AnkleSprain2

Treatment

Treatment involves rest, and use of ice, compression elevation as often as possible within the initial 72 hour period following the incident. Early mobilisation, such as walking and specific exercises assist in improving the recovery process. In cases where pain is unbearable (particularly focused around the outside ankle and foot) and it is not possible to stand on the foot, an X-Ray may be beneficial to rule out the potential for fractures. Note: X-Rays can not determine soft tissue damage such as ligament rupture

Rehab and Pre-hab

Doug_James
Article by: Doug James – Physiotherapist and podiatrist at intraining Running Injury Clinic
A thorough rehabilitation program will assist in the recovery phase of your injury and get you back running as quickly as possible. Often ankle sprains can occur due to instability of the ligaments and tendons surrounding the ankle. Preventative measures such as pre-hab can assist with improving strength and stability of the ankle and help reduce the likelihood of repeated ankle sprains. If you have recently experienced an ankle sprain, have weak ankles or simply would like to improve your ankle stability through pre-hab, visit one of our experienced intraining Running Injury Clinicians who can assist with all facets of ankle sprain diagnosis, preventative measures and rehabilitation. Keen to learn more about running injuries? Check out our monthly ‘From the Sole‘ newsletter, written by intraining Running Injury Clinic podiatrists, physiotherapist and dietitian.

NEW ASICS Flytefoam

Lightweight and durable – A shoe that does it all

DS Trainer 22: Featuring NEW ASICS Flytefoam

The DS Trainer is the high mileage trainer designed with the runner looking for a lightweight shoe with fantastic ground feedback. Whilst the NEW DS Trainer 22 boasts an incredibly low weight, combined with Flytefoam technology it also does not disappoint in cushioning you for the long run.

The DS Trainer 22 incorporates a lean and flexible upper with a durable, rear deceleration-focused midsole to give the result of a light weight, yet safe shoe that delivers for those wanting the best of the cushioned and lightweight worlds.

A closer look at DS Trainer 22

Upper

Fully breathable mesh surrounds the whole dorsum, sides and rear of the upper. Moisture is drained immediately when running in long winter grass or in drizzly conditions. The tongue and interior rear portion of the shoe are lined with memory foam for ease of getting into the shoe and reduced blister likelihood. This feature alsAsicsFlyteFoam_DSTrainer1o makes it an entirely practical shoe for triathlon racing where socks are optional and feet are often wet.

The most notable functional improvement in upper design lies in the heel composition. The exoskeleton wraps lower and more anterior, resulting in less medial displacement at initial contact and less overall total rearfoot eversion movement compared to its predecessor. I.e. it is more protective of rearfoot pronation speed and total amount.

Midsole

The above kinematic improvement in rearfoot pronation is also attributed to the shoes’ midsole.

The Dynamic Duomax midsole design is a combination of two midsole densities strategically placed to help reduce the brake force at contact and also promote propulsive acceleration at take-off. The soft, more comfortable layer is primarily what the sole of the foot feels. The firmer layer is placed deeper under the shoe, along the medial arch and rear foot to help resist arch deformation.

The FlyteFoam midsole material is made from a combination of Kevlar and polyester PET fibres (organic fibres. This is very light and boasts both high stretch and high compression resistance, giving major durability under subjective wear testing.

The Propulsion Trusstic is a regular feature of Asics performance shoes and has been constantly refined. As the rear and forward compartments of the shoe twist throughout the midstance phase, Propulsion Trusstic gathers this potential energy to push momentum forward through the central part of the shoe. It is an integral feature in forward, fast movement required for the efficient runner.

OutsoleAsicsFlyteFoam_DSTrainer2

The outsole suits the rest of the shoe. It wears at the rate that the rest of the shoe does, not lasting unnecessarily longer or less. It is well designed to give just enough cushion feel at strike and grip at propulsion, whist not containing bulk rubber where it’s not required.

DS Trainer 22 is a fantastic accompaniment to the runner who moves with ease but trains plenty. It can be used for racing because of its low weight and suitability for the non-sock wearing racer, as well, it is adequately gripped for groomed trail running.

The real drawcard of the DS Trainer 22 is its ability to cope under large mileage. Most lightweight performance shoes deform quickly in the midsole or the upper loses structure quickly. This shoe will take everything you can give it and will support your foot and offer protection needed to prevent over pronation in the rear foot.

If you are looking to try out the latest range of ASICS Flytefoam featured footwear or are keen to get yourself into a shoe that is lightweight and durable, visit the intraining Running Centre in Milton or Indooroopilly. Test the shoes outside in real world conditions and see the results for yourself.

RunTalk Ep06 – Stress Fractures

runtalk-intraining-logoWelcome to RunTalk episode 6 with Steve, Margot and special guests this week – running parents; Aidan and Peta Hobbs and Clay and Michelle Dawson. Aidan Hobbs and Clay Dawson are both intraining sponsored athletes who have both experienced injury set backs and come back stronger upon return. Both Aidan and Clay have recently become parents and have also both been crowned Brisbane Marathon Champions in 2008 and 2013 respectively.

This week together with our guests we discuss stress fractures; how to identify a stress fracture and common areas that stress fractures occur. We also discuss with our guests the changes required to run as a new parent as well as how to create a routine around the rigors of family life.

Click here to listen to episode 6 of RunTalk

Episode 6: Stress fractures and running as a new parent.

AidanHobbs
Aidan Hobbs on his way to 16min 5km

Unfortunately, stress fractures are fairly common in runners and often occurs as a result of overuse, inadequate recovery and even poor footwear choice. Listen up and learn how to determine if you have a stress fracture, where fractures are common and why the occur. We also get some insight from our guests on how to make the most of running as a new parent and ways how to incorporate training sessions with the family.

About Aidan:

  • 2008 Brisbane Marathon Champion
  • 1500m: 3.59 (2016)
  • 3000m: 8.50 (2017)
  • 5000m: 14.59 (2017)
  • 5km with a pram: 16.28 (2016)

About Clay:

  • 2014 Brisbane Marathon Champion
  • Marathon PB: 2.30.44
  • ClayDawson
    Clay Dawson on his way to another Brisbane Road Runners Club title

    Half Marathon: 1:10

  • 10km: 31.20

Article: Interested in finding out more about Stress Fractures and Bone Stress? Click here to view the full article

Stress fractures and bone stress

STRESS FRACTURES and BONE STRESS

What is a Stress Fracture?

A stress fracture is a hairline crack within the bone. Unlike a complete fracture the break is not displaced and does not go across the whole bone. Stress Fractures are usually caused by chronic repetitive stress rather than a fracture event like a fall.  50% of stress fractures in runners are in the shin bone (Tibia) with the bones in the forefoot before the toes (metatarsals) and the heel bone (calcaneus) also common.

What are the Symptoms?

Stress fractures are often preceded by progressing bone stress over a period of a few weeks.  Bone pain can be intense but usually is described as aching.  When running it hurts on impact and gets worse rather than warming up.  There is localised severe pain on palpation commonly with swelling over the bone.  It hurts to hop but often is fine walking.  In some cases there will be pain at night waking you from sleep.StressFracture

What Causes Stress Fractures?

The most common cause of stress fractures is overtraining.  Most runners have increased or changed their training 5 to 6 weeks prior to when pain began.  The increased training stimulates the body to try and adapt and grow stronger to deal with the new training load.  The bone responds by bone turnover involving reabsorption of weak or damaged bone and the laying down of new bone.  While the bone is remodelling it is susceptible to a stress fracture if the training is continued at a high level.  This is because bone formation can not keep up with bone absorption.  Low bone density can increase the likelihood of a fracture as well as running in worn shoes, excessive downhill running and overstriding.  Rigid feet have an increased risk of stress fractures compared to flexible feet.

What Do I Do?

If you suspect you may have a stress fracture you should have it checked ASAP by a Podiatrist.  Clinical diagnosis with history and palpation can identify a stress fracture in most cases however you may need to have an MRI to be definitive.  Bone edema from a stress fracture shows up as a white patch within the body of the bone on a T2. Normal X-rays will rarely show a stress fracture and then only after 2-3 weeks.

Treatment involves complete rest from running.  Early return before it has healed can restart the rehab time.  If you continue to run with a stress fracture it can then lead to a complete fracture with much more severe complications.

When can I get back running?

The size of the bone determines the time required for healing.  It can be as little as 4 weeks for metatarsals to 12 weeks for femurs.  You can do any cross training that does not hurt while it is healing.  After a stress fracture has healed it will be stronger for up to six months with less chance of another fracture in the same place.  A rehab return to training program will then be needed to make sure you do not pick up another injury.  It is worth checking out your biomechanics, footwear and training at the intraining Running Injury Clinic to see what might have caused the injury in the first place.  That way you can reduce your future stress fracture risk.  Treatment to reduce the risk of another fracture can involve changing your running technique, finding the right shoe for your biomechanics and customising your shoe with orthotics.

StressFracture1Common TYPES of Stress Fractures?

•  A stress fracture of the HIP (Pubic Ramus) usually starts as groin pain and can be difficult to differentiate from a muscle strain in the groin.  Sometimes the pain refers into the buttocks. This is the most dangerous type of stress fracture if it goes on to a complete fracture because of the complex network of muscles around the hip.
•  A stress fracture of the Thigh Bone (Femur) is rare in runners.  Because it is such a large bone it can take up to 12 weeks for the bone to heal.  Fractures can occur at the neck or shaft of the femur.
•  Stress Fracture of the Shin (Tibia) is the most common Stress Fracture in runners.  It usually starts with aching shins.  Runners who continue to run with shin pain may lead to a stress fracture.  The most frequent location is on the inside border of the bone of the lower leg.  Fractures of the front border of the bone take longer to heal because standing causes tension rather than compression of the fracture line.  Fractures of the posterior border are often mistaken for calf strains but also will take longer to heal.  The other lower leg bone (Fibula) can also get a stress fracture although it is from muscle tension rather than impact forces.
•  Stress Fracture of the Heel (Calcaneus) was the first type of Stress fracture discovered by a French army physician in the 1900’s.  It can be mistaken for plantar fasciitis but the bone will hurt to squeeze on both sides at the same time.  Hurts on impact and runners will often avoid heel striking when running.
•  Stress Fracture of the Metatarsals are the quickest to heal because they are the thinnest bone. The second metatarsal is the most frequent one damaged because it is the longest metatarsal and takes the most load. Swelling can extend across the top of the whole forefoot.

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

Niggle or injury?

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

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

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

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

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

Nike Flyknit Streak

Nike Flyknit Streak – Two birds. One stone.

By Shaun Lee
Runner and intraining Sponsored Athlete

I have worn Nike shoes for the majority of my running life, including a variety of training shoes, racing shoes and even track spikes. I didn’t initially think there was a room for another racer type shoe in the Nike range. However when I first slipped on the Flyknit Streaks I was pleasantly surprised with a shoe that offers the best of both worlds of cushioning, flexibility and a lightweight responsive feel.FlynitStreak_Shaun

At one end of the racing and speed work spectrum you have the Nike Lunar Racer which is predominantly used for speed sessions as well as racing my go-to racing shoe for 5km and 10km (it is even used by many for distances up to a full marathon!). Although the Lunar Racer is a great shoe, it’s definitely not for everyone due to the with a spongy feel underfoot.

At the other end of the spectrum, the Nike Flyknit Racer and Nike Zoom Streak LT take care of racing and training for any non spike event up to 10km. Whilst ultra lightweight, there is minimal cushioning and it doesn’t offer enough support for anything other than your short speed sessions and race day where you want to pull out all stops in your quest for a PB.

Then, you have the Nike Flyknit Streak which is an extremely versatile shoe that “kills two birds with one stone” and essentially covers about 80% the spectrum offering a lightweight responsive shoe, which still offers the protection of a much heavier shoe thanks to Nike’s innovative technology. The Flyknit Streak has a mild ‘rocker type sole’ which offers protection for your Achilles and a smooth transition from heel to forefoot. The upper of the shoe features Nike’s Flyknit technology. The ultra light weight upper conforms to your foot shape and ensures a super comfortable fit that feels like you are wearing a second sock. Caution though, this Flyknit shoe is more suited to a narrow foot and is promotes a firm but comfortable feeling.

FlyknitStreak1I would recommend this shoe if you are looking for a versatile shoe that doesn’t compromise on weight or cushioning for your next assault on your personal best.

Who should give these shoes a go

  • Neutral footed runners looking for a light responsive shoe for racing and speed training
  • Triathletes looking for a shoe that is easy to get on in transition
  • Runners looking for a fast race shoe that offers enough cushioning to protect the Achilles and calves.
  • Runners with narrower feet

Similar shoes: Brooks Racer ST | Mizuno Hitogami

Who these shoes wouldn’t suit

  • Runners with wide feet (especially around the middle of the foot- the shoe features a ‘curve’ last)
  • Runners who over pronate

intraining Running Centre have one of the largest ranges of racing shoes available in Queensland from all the major brands. If you are looking to maximise your potential in running, triathlon or track running, visit us in store and try on our range of racing shoes to find your Cinderella fit.

RunTalk Ep03 – Training Programs

runtalk-intraining-logoWelcome to RunTalk episode 3 with Steve, Margot and special guest this week – Greg Scanlon. Greg is the current coaching coordinator of the intraining Marathon School, Ironman finisher and multiple marathon and half marathon finisher. Greg himself is a Marathon School graduate who turned his life around after recognising he needed to change something as he reached ‘mid-life’.

This week together with our guest Greg Scanlon we discuss the importance of training programs, periodising and how to adapt when life happens.

Click here to listen to episode 3 of RunTalk

RunTalk Episode 3: Training programs, periodising and adapting to changes.

GregScanlonTraining programs form an integral part to achieving goals in running. A training program can reduce the chance of making training errors such as over training, running too fast, peaking at the wrong time. Listen up and learn with our guest speaker, Greg Scanlon, coaching coordinator of one of the most popular minimalist marathon training programs, Marathon School.

EATING AND NUTRITION FOR RUNNING
22 February 2017
Click here to RSVP

Goal setting – The need to know

GOAL SETTING – How it is done…

stevemanning_clubBy Steve Manning – Podiatrist, coach, runner

Goals are one of the most important aspects of a successful training program.  They serve as the main motivation for why you are running.  Without them it is much harder to stay dedicated and committed to the training.  They also keep you on target and control your training so that you do not train too hard too soon.  Finally the achievement of your goals after months of training gives you much more satisfaction in your accomplishment so that you are keen to set new goals for the future.

GOAL SETTING SEMINAR
8 February 2017
Click here to RSVP

CHARACTERISTICS OF GOALS

runtalk-intraining-logoGoals must be realistic but challenging.  They should be achievable if you put some extra effort into your training.  They need to be based on your current ability and experience with a target that will not come easily by just running the way you always have before.  They also need to be based on an understanding of your goal race course and likely conditions.  They should be measurable and focussed more on your individual improvement rather than placing in a competition.  You can only control what you do and not what others do.  It should be very clear if you achieve your goal that you have performed up to your plan.  There should be a progressive improvement over seasons and years.

MarathonSchool1TYPES OF GOALS

There are many different types of goals which you may set in different situations.  The most obvious is a time goal to run a personal best, crack a time barrier like a 4 hour marathon or set a qualifying time.  As you get older and move into a new age group you can reset all these goals so they continue to be a motivation far past your prime.  A common goal for novices is just to run a certain distance.  It might be to finish your first marathon or half but could also be to do the couch to 5km or 10km.  These distance goals most often occur in a race but can also be training goals to run your longest run ever.

It is better to leave your first run over the marathon or half for the race itself rather than try to do it in training beforehand.  Other training goals might be to be consistent in your training without a day missed or it can be your fastest 1km time (often run in the power session), or best session ever.  Competitive goals of winning or placing in your age group are out of reach for most runners but you could set a goal of being in the top 100 in a race.  You might also set a competitive goal of beating a friend or family member in a race but keep it fun.  Lifestyle, social and health goals are often why people start running but they can continue to be your motivation long after you have caught the running bug.

MAJOR RACE GOALS

The main goal of training should be to run your best possible time in your most important race.  That means all the interim and lead up races are part of your training rather than just an end in themselves.  At the beginning of each season you should set your goals for your major races.  Then after all of the training has been completed you should revisit these goals to see if they are still realistic and challenging.  Sometimes there are disruptions in training that have prevented you from running as well as you planned.  You may have to create more realistic goals in the circumstances.  Less often people will improve much better than expected and need to make their goals more challenging.  A predictor race with two weeks to go will help you determine what you should aim for in your major goal race.  You can then set a pace goal for the race so that you do not make any strategic errors like going out too fast.  Along with these goals should be some contingency planning so that you do not stick blindly to your goals when the conditions make it unrealistic.  If something goes wrong in the race you should have mentally prepared so that you can evaluate your condition and adjust your goals accordingly.

LEVELS OF GOALS

You should always set three levels of goals for your major races.  Satisfactory goals are ones that you will be happy with achieving.  Challenging goals are the ones you are mainly aiming to achieve.  These are possible if things go as planned and you have a good day.  Ultimate goals are if everything goes perfect and you perform better than expected.

runtalk-intraining-logoBy setting goals you can bring meaning to your running.  Many of the benefits of being fit and active are a by-product of achieving your running goals.  If you share your goals with others then it helps commit you to the plan that is required to achieve your goals.  Goals help drive you to another level and increase the satisfaction and joy of any achievement.

Want to learn more about how to maximise your potential in running? Listen up and learn with RunTalk, a running podcast that discusses all things running; from nutrition and goal setting through to the running technique and footwear choice, including everything in between.

marathonschool17_squareIf you are interested in joining a running program that will help you achieve your goals, we recommend having a look at the Marathon School program. The easy to follow minimalist program is designed to help everyday runners reach their goals and dreams in running. Whether that be running 10km non stop, running a half marathon or simply finishing a full marathon, Marathon School is a dedicated step by step program with keen running coaches who are there to help you every step of the way.

RunTalk Ep02 – Goal setting

runtalk-intraining-logoWelcome to RunTalk episode 2 with Steve, Margot and special guest this week – Benita Willis. Benita is arguably one of the greatest Australia runners of all time. Benita is also a 4 x Olympian, World Champion, 3 x Australian 5000m Champion and holds Australian records from almost every long distance running event.

This week together with our guest Benita Willis we discuss goal setting, planning and overcoming obstacles.

Click here to listen to episode 2 of RunTalk

RunTalk Episode 2: Goal setting, planning and overcoming obstacles.

Goal setting is an important aspect of any training program. Goal setting can provide a motivational aspect to your running making it easy to achieve what your major goal is. Listen up and learn from the best with our guest speaker, Benita Willis, who knows a thing or two about goal setting.

Benita Willis - World Cross Country ChampionBenita Willis Facts

  • 2:22:36 Marathon Best: Australian National Record
  • 1:08:28 Half Marathon Best
  • 4 x Olympian
  • World Champion
  • 3 x Australian 5000m Champion

Check out the feature article on how to set your goals to maximise your rewards in running.

GOAL SETTING SEMINAR
8 February 2017
Click here to RSVP

 

New HOKA for 2017

We are excited to announce that we have just received the latest release range of HOKA OneOne shoes at intraining Running Centre. The 2017 range includes the following with some updates we have all been waiting for.

HOKA Bondi 5

The Hoka Bondi 5 is the most cushioned road shoe available in Hoka’s extensive lineup of maximal cushioned shoes. The Bondi 5 is suited to the neutral to minimal pronation runner who is looking for the ultimate ‘run on clouds’ like feeling in a lightweight package.

Updates to the Bondi 4

HokaBondi5More accommodating toe box: The toe box of the Bondi 5 is much more forgiving and allows a little more room to breathe for those of us with a thicker foot.

Increased ventilation: The updated lightweight mesh upper provides a more breathable shoe that keep your feet dry and cool in the harsh Queensland conditions.

Padded tongue: Improving on the previous edition Bondi 4, the Bondi 5 has increased the padding in the tongue to provide an even more comfortable fit. This is a welcome addition, which will serve well especially towards the end of a long run.

The Hoka Bondi 5 is available in mens D and 2E widths and womens and D width only.

 

HOKA Arahi – NEW

HokaArahi1The Arahi is Hoka’s first foray into a stability shoe with the new J-Frame midsole density. The Arahi is ideally suited to someone who over pronates. Previous models of Hoka, whilst ‘stable’ due to their all encompassing sole, was often overlooked or not suitable for those who over pronate. Over pronation is more common in people who have lower arches which essentially leads to the mid foot collapsing.

The Arahi also deviates slightly from the traditional Hoka, where the mid-foot of the shoe is quite narrow. A fantastic addition however to the Arahi is the more durable outsole, which means your Hoka will take longer to wear out – a major plus for us Hoka-holics.

Whilst there is now midfoot stability added to the Arahi, Hoka stand true to their mantra of an ultra lightweight shoe with a lot of cushioning.

The Hoka Arahi is available in mens D and 2E with the womens available in D width only

Hoka Clifton 3

The ever popular Clifton 3 is now available in two new colours for 2017 for men and women. The Clifton 3 is touted as the most popular Hoka shoe to date. Clifton 3 is still the lightest shoe available in the Hoka range and provides a smooth transition from heel to toe. This combination we feel helps you run with less effort and less impact, almost to the point where the shoe is doing the work for you.

The Hoka Clifton 3 is available in mens D widths with the womens available in B width only

Hoka at intraining Running Centre

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Whilst Hoka are not your traditional looking shoe, they could be your saving grace if you thought your running days were over because of bad knees, hips, back, shins and other impact related issues.

intraining Running Centre have a wide range of Hoka shoes available to suit various running gait and terrains. Drop by the store at Milton or Indooroopilly and let our friendly staff introduce you to the world of Hoka.

Love2Run – January17 e news

  intraining’s monthly Love 2 Run e News – January 2017
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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!

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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.

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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.

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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.

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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.

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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

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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

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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!

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Childrens Footwear

Children’s Footwear – A Priceless Investment

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.

childrenrunningSpending 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.

Fit is the most important factor to consider, and you should seek out footwear stores with experienced fitting staff. Even if your child has the best shoes available, if they don’t fit properly then the benefits will be negligible. Your child should be able to try on the shoes, and the staff should provide comprehensive, sound, and unbiased advice. Your child will be much more likely to become involved and enjoy their physical activity if they’re wearing comfortable shoes. In this way, properly fitting shoes can provide benefits to your child’s physical and mental well-being. Ill-fitting shoes can cause discomfort for your child, and may also increase injury risk.

Put simply, big shoes are a trip hazard and therefore increase the risk of acute injury (eg. ankle sprain). Excessive muscle activation and overuse injury can also occur if your child is trying to stabilize their feet inside shoes that are too big and providing insufficient support or security. Jamming your child’s feet into shoes that are too small is also detrimental. Discomfort is the most common complaint when shoes are too small, but burning pain and tingling may back2schoolshoes1also be an issue in cases of nerve or vascular compression. Blisters, black toenails and other dermatological issues can eventuate from shoes either too big or too small.

Just like obtaining the proper fit is important, good quality shoes are worth the investment. Well-constructed shoes will be more durable and offer more reliable support and cushioning.

Shoes worn every day for school should ideally be used for that purpose only. Shoes with a leather upper are ideal because they are more durable and will withstand the rigors of lunch playtime.

If your child is a keen runner, you should treat them to a pair of running shoes. Running shoes will offer superior midsole cushioning and reduce the risk of overuse and impact-related injuries. The lighter-weight materials and breathable mesh upper will make you child’s running easier and more enjoyable.

Similarly, if your child plays a lot of field sports, then grass spikes or football boots may be worth considering. They will provide better traction and more appropriate support for their intended use. Having multiple pairs of shoes for different purposes will prolong their life.

Emily_Donkerintraining Running Centre stock a fantastic range of children’s running shoes, waffles and spikes, as well as black leather shoes suitable for school use. Invest some quality time and money on your kids school and running shoes at intraining Running Centre these holidays and ensure your children are ready to run into 2017.

By Emily Donker
intraining Podiatrist, Runner and Coach

New Year, New You

Hit the ground running in 2017 with two courses that will get you back on track in the new year.

Run101 Conference Day – A running masterclass

Join industry experts at the Run101 Conference Day on 22 January for a complete look at everything running. From running injury and footwear selection through to nutrition, running biomechanics and everything in between.

weightThe single day course is ideal for beginner runners looking for some direction and how to get the most out of themselves as well as seasoned runners who are ready to revitalize their running senses for the year ahead.

Morning tea and lunch will be provided and prepared by marathon runner, chef and nutritionist, Liz Lovering.

Details

When: Sunday 22 January 2017
Time: 9:00am – 4:00pm
Location: 33 Park Road, Milton

Keen to find out more? Click here…


Running Form Workshop Series 2017

A beautiful woman happily running outdoors on a Summer's day

Struggle to find your rhythm when running? Find running difficult? Hit a plateau? Or just want to run with less effort? A key component of running is your running form. A solid foundation in running form can help further your running potential as well as improve your confidence when running.

Whether you are new to running or have been doing it for years, running form is always something that can be improved. The three part Running Form Workshop Series will set the foundation for your 2017 and help you reach your goals.

Details

When: 28 January | 4 February | 11 February
Time: 3:00pm (beginner) and 4:30pm (advanced)
Location: St Lucia, Brisbane

Put the right foot forward and find out more here…

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Love2Run – December16 e news

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

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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

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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.

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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.

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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

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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

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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

2016 Holiday Trading Hours

We hope you all have a fantastic Christmas and New Year. Don’t worry, we are still open with holiday 2016 trading hours as follows.

runningsantaMilton Holiday 2016 Trading Hours

Saturday 24th: 9am – 5pm
Sunday 25th Christmas Day: CLOSED
Monday 26th Boxing Day: CLOSED
Tuesday 27th Public Holiday: CLOSED

Saturday 31st: 9am – 5pm
Sunday 1st New Years Day: CLOSED
Monday 2nd Public Holiday: CLOSED

All days outside of the above are normal trading hours.

Indooroopilly Holiday 2016 Trading Hours

Monday 19th: 9am – 6pm
Tuesday 20th: 9am – 6pm
Wednesday 21st: 9am- 9pm
Thursday 22nd: 9am- 9pm
Friday 23rd: 9am – 12 midnight
Saturday 24th: 9am – 6pm
Sunday 25th: Closed Christmas Day
Monday 26th: 9am – 6pm
Tuesday 27th: 9am – 6pm
Wednesday 28th: 9am – 5.30pm
Thursday 29th: 9am- 9pm
Friday 30th: 9am – 5.30pm
Saturday 31st: 9am – 5pm
New Years Day: 10am – 4pm (1st January)
Monday 2nd: 9am – 5.30pm

All days outside of the above are normal trading hours.

From all of us at intraining Running Centre, we wish you a safe and happy festive season and look forward to seeing you all again soon.

Nike Pegasus 33 – Shoe Review

Nike Pegasus 33 – No compromise shoe with looks to boot!

By Kerri Hodge
intraining Staff Member
Sub 3hr Marathoner

Nike Pegasus33 2The latest edition of the Nike Pegasus provides a fast and compact feel without compromising on cushioning and comfort. A flexible shoe suitable for the neutral runner, it is able to handle high mileage so you won’t be left feeling sore underfoot.

At 250 grams (US9 W), it sits between the Brooks Launch and the slightly lighter Hoka Clifton in terms of weight, but it’s not as bulky as the Clifton and has a more responsive ride.

The seamless mesh upper won’t rub or irritate bunions, and the Flywire cables ensure your feet won’t move around in the shoe. What’s more, the Pegasus also looks fantastic.

It’s a good idea to have different shoes for different uses. Being an avid Hoka wearer I would use the Clifton for my long easy training runs, and bring out the Pegasus for faster-paced training and racing when I need more speed.

If you haven’t owned a pair of Nikes since the 80s now might be the time to re-visit this iconic shoe and see why it remains one of the most popular and long-lived on the market. I wasn’t disappointed!

Key reasons why I like the Nike Pegasus 33

  • Lightweight
  • Superior cushioning
  • Durability
  • Stylish look
  • Well priced at $179.95

Nike Pegasus 33 Specifications

PRONATION: Neutral
ARCH: Medium, High
BODY BUILD: Small, Medium, Large
SURFACE: Road/Track
WEIGHT: 306g (mens size US9) /250g (womens size US9)
MIDSOLE DROP: 10mm

Review date: December 2016