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

Marathon School 2017 – Launch

Have you been daydreaming about running a half or full marathon in 2017? Don’t think you could complete the distance? Don’t know where to start? Think you don’t have enough time in the week to train?

Take the first step in your goal setting and get motivated to attend the intraining Marathon School Launch Morning on 29 January 2017. The program provides a comprehensive program for first timers through to seasoned marathon runners as well as the necessary tools to not only reach the finish line, but to reach it with a smile. Based on just 3 key sessions per week your 2017 aspirations are just around the corner.

Not sure if the school is for you? Don’t worry, there is no obligation to join – simply come along to the FREE information launch to see what we have to offer.CatrinWaye

Details of 2017 launch

When: Sunday 29 January 2017
Time: 8:00am
Where: intraining Running Centre, 33 Park Road, Milton
What to bring: Yourself and an idea of your goals for 2017
Cost: FREE

The information seminar will provide detailed information on how the school works as well as the opportunity to meet the coaches and past athletes who have graduated. We encourage any and all questions to be asked – so don’t be shy!

Complete the RSVP form below and let us know your goals for 2017.

[gravityform id=”12″ name=”Marathon School” title=”false”]

Christmas 2016

Give the gift of fitness this Christmasshoewall (800x533)

Let’s face it – Christmas gift shopping can be stressful if you don’t know what your friends and family would like. Nobody wants to give a dud on Christmas day.

Worry not! We have put together our top picks for Christmas 2016, so you can take the guesswork out of gift giving. Give that fitness freak something they really want this Christmas, and receive the kudos for coming up with the idea yourself!

From running socks and compression tights through to GPS watches and accessories – we have thought of it all for that special runner in your life, so you don’t have to.

Take a look inside at

intraining Runners Wishlist for Christmas 2016

Great gift ideas any fitness freak will love.

Stuck for sizes, not sure if it will fit? Ask our friendly staff at intraining Running Centre, we can help you make the right decision! Still struggling to make a decision? Purchase a gift voucher online or in-store at intraining Running Centre Milton or Indooroopilly.

christmas_footer

Become faster and more efficient

Become a faster and more efficient runner

Have you ever been out training and noticed how different everyone looks when running? Ever watched your fellow runners and thought; “wow they look so good running” or “what can I do to run like them?”. The secret to running faster and improving your efficiency is not really a secret at all. It is a matter of addressing your running form with the correct cues which will ultimately lead you towards improving your running form.

Ask yourself some questions

  • Are you running frequently and unable to improve?
  • Do you get injured frequently?
  • Do you want to feel lighter on your feet when running?
  • Do you lose form & focus during a run?
  • Do you shoes wear unevenly?
  • Do you struggle to run longer distances without pain?
  • Do you feel you have reached a plateau in your running?

Whilst there is no magic bullet to making everyone look like Olympic Champion, Mo Farah, focusing on developing your running form for brief periods throughout the year can result in huge improvements.

mofarah

Why the running form workshop?

Have you been in a race and lost focus in the second half, slowing up and thinking you’ll never make it? The Form Session the intraining Running Injury Clinic is holding in December, is ideal for all runners at our training groups.  The focus is on the running drills specific to improving your co-ordination, power and efficiency.  You will receive immediate feedback and cues to assist in developing your running form.

The December workshop offers participants a taste of the full 3 part Form Workshop which is held over 3 weekends in February 2017.

Form workshop past testimonialsashleigh

“My own personal experience in using running drills in training has had a positive impact.  Not only did I my performances improve in the following season, but I learned how to run with less effort” – Clare

“I now feel lighter on my feet and no longer feel like a plodder” – Sarah

“After years of constant back soreness when running, the workshop helped me correct my running posture, something which I never even thought about!” – James

“These form workshops have been a great addition to my training each year” – Sally-Anne

 

Brooks Launch – Shoe review

Brooks Launch a multi-purpose racer trainer

By Hamish Hamilton
intraining Staff Member
Half Marathon PB: 1:13:13

220x300_brookslaunchThe Brooks Launch offers a comfortable feeling under foot with its smooth heel to toe transition. The 10mm heel drop propels you through your running gait with ease and efficiency. It almost feels as though the shoe is pushing you forward without any effort.

The midsole offers a plush cushioning under foot, when compared to other racer trainer’s such as the Asics DS Trainer whilst still offering a responsive and faster ride.

Being a midfoot, forefoot striker the idea of a lightweight racer trainer, at just 288g, was very appealing. Having worn both the Mizuno Sayonara and Nike Zoom-Elite I found this shoe to be softer than the Sayonara but more responsive then the Zoom-Elite. The Brooks Launch’s great combination of cushioning and weightless feel, makes this shoe a great choice for faster paced sessions whether they are short or long. This is really my go to shoe for speed-work and faster paced tempo runs up to 20km.

Key reasons why I like the Brooks Launch

  • Great propulsion
  • Soft yet responsive ride
  • 10mm heel to toe drop (less than T7 and racer ST)
  • Lightweight for speed sessions
  • Cushioning to faster longer run

Brooks Launch Specifications

PRONATION: None/Normal
ARCH: Medium, High
BODY BUILD: Small, Medium, Large
SURFACE: Road/Track
WEIGHT: 224g (womens) / 278g (mens)
MIDSOLE DROP: 10 mm

brooks_launch16

Review date: November 2016

Used your Private Health yet?

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 your 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.

Private health fund cover for 2016 ends on 31 December, so now is the time to book in and utilise the coverage you have available throughout the year.

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

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

hicaps

hicaps_healthfunds

Spend $300 and WIN $1030 value

Christmas is just one month away, so we thought what better way to celebrate than to offer you a chance to WIN the latest Suunto Spartan (check out our review) Ultra Titanium GPS watch worth $1030! spartanimage

For the months of November and December 2016 we will be giving away the most feature laden GPS watch to hit the market. Simply spend over $300 at the intraining Running Centre in one transaction and you will go in the draw.

Together with Suunto, intraining Running Centre are also offering some fantastic deals on the Ambit series until 31 December 2016 where you can save up to 30% off. We are also offering the latest Suunto Spartan at a special rate of 10% off the below list price – whilst stocks last.

intraining Running Centre – Suunto Super Specials

(offers valid until 31 December 2016)

Save 10% off these

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 30% off these

Ambit 3 Sport – Current price: $449.95  NOW $315.00

Ambit 3 Run – $349.95 NOW $245.00

The Suunto Spartan Ultra Titanium winner will be announced on the intraining Running Centre website and our facebook page on 20 December.

SUUNTO SPARTAN WINNER DRAWN ON
Tuesday 20th December

In case you didn’t know about the new Spartan, here is a quick review to whet your taste buds.

Suunto Spartan – Unrivaled durability

Suunto Spartan Sport and Spartan Ultra

The Suunto Spartan series of GPS watches introduced by the Finnish watch maker is the development of the triathletes favourite series, the Ambit.spartanimage

The Suunto Spartan is a watch designed with all sporting endeavors in mind, including; running, cycling, swimming, triathlon, hiking, multisport, kayaking, obstacle course and pretty much every other sport you can possibly think of. The feature laden GPS watch will track your every movement and will double as an every day watch interface that won’t look out of place in your work attire.

What has the Spartan kept from the popular Ambit series?

  • Lightning fast GPS connectivity. No waiting around for minutes for the satellites to acquire.
  • Smart Bluetooth connectivity with sensors ensuring seamless integration
  • Quick button navigation to remove any potential for ‘mis touches’ when you are sweating mid session
  • Automated Bluetooth uploads directly through your smartphone via the Movescount App
  • Pairing with your Smartphone for notifications, such as text messages, social media as well as a magnitude of other on screen prompts delivered directly to your watch face.
  • Recovery advisor, which predicts based on heart rate and your current fitness level how long until you will be recovered from your session and back at full capacity.

What exactly does the Suunto Spartan series offer over the popular Ambit series?

  • Full colour screen
  • Touch screen interface which operates in a similar fashion to popular Apple products, combined with easy to use buttons for navigation through on screen menus
  • Lighter weight at approximately 73g (Ultra Titanium)
  • Stylish titanium and stainless steel model in the Suunto Ultra Titanium

By this time, you are probably asking yourself why you should buy a Suunto?

  1. High quality build. The Suunto range of watches are made in Finland, feel sturdy and will be up to any vigorous workout you can throw at it without the worry of a strap breaking, or a screen pausing midway through a session.
  2. Smart Bluetooth connectivity ensures seamless integration with a wide range of products on the market.
  3. Reliable 26hr battery life in GPS mode
  4. Sapphire crystal screen – 2nd only in hardness to diamond – making it extremely durable.

The Suunto Spartan offers a few fantastic new ‘upgrades’ over the older Ambit series as mentioned. If you are looking for a GPS watch that will accompany you on your next adventure, the Suunto Spartan is certainly worth a look.

If you are still struggling to decide on your next GPS watch purchase, visit us in store at intraining Running Centre.  Our staff are not only trained on all product knowledge, but are all runners with vast experience – having used almost every watch out there. Our knowledge combined with first hand experience on products are second to none and we can help you select the best watch to suit your needs.

988x306_header_spartanultra2

For our take on the Garmin Forerunner 735XT – click here

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...

Garmin Forerunner 735XT

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.garmin_735xt_dynamics

Top stand out features

Running dynamics:
Whilst not new to the Garmin list of features, the benefits of running dynamics can help everyone.
Ground Contact Time Balance: If you are prone to injury on a particular leg
Vertical ratio: Reduce the amount of ‘bounce’ in your stride and focus on moving forwards
Stride length: Work on reducing your stride length and increasing your cadence to get muscles firing quicker

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.
Optical (wrist based) heart rate measurement: Simply strap your watch to your wrist and enjoy accurate and instantaneous heart rate measurement whether you are running, cycling, kayaking, walking or even sleeping.
Underwater heart rate measurement: The soft and pliable HRM-Swim and HRM-Tri chest straps from Garmin are as comfortable and form fitting chest strap you can imagine. Almost akin to a second skin. If you are swimming, the HRM-Swim is specifically designed to stay in place even when diving into the water. HRM-Tri strap will provide you with accurate heart rate measurement underwater as well as offering Garmin’s Running Dynamics.

LiveTrack and Strava integration:garmin_735xt_strava
When paired with your phone, you can rest easy that your whereabouts are known whenever you are out training with LiveTrack. The second and equally cool feature is integration with Strava in real time. Now you can discover new tracks, updates on Strava segments and personal records as they occur.

The question is…do you need the Garmin Forerunner 735XT?

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. If you are simply looking for a watch that will measure your speed, distance and give you heart rate when running, then it may be a bit overkill at $699.95.

If you can answer yes to the below questions, then the Garmin Forerunner 735XT is worth considering
– Do you want a watch to use as a bicycle computer and running watch?
– Do you find heart rate monitor straps uncomfortable?
– Struggle with computers? Want a watch that uploads your information online automatically?
– Do you have an imbalance or injury when running that you need to address?

Common questions garmin_hrmtri

Do I need to wear a heart rate monitor strap when swimming? Yes, optical wrist heart rate does not transmit under water.
How does the phone know where I am? When connected to your smart phone, the watch transmits data which is sent to your own personal file/link that you can provide to friends and family showing your whereabouts.
Is the Forerunner 735XT heavy? At just 42g the watch is one of the lightest in the Forerunner range and feels almost weightless when on the wrist.
Will the Forerunner 735XT measure my distance when swimming: Yes, the GPS uses GLONASS connectivity and has the capacity to accurately calculate the distance you swim as well as a range of other swimming metrics, such as stroke rate, time per 100m among other features.
What is the battery life like on the 735XT?: The watch features a battery life of approximately 14hrs whilst the GPS and optical heart rate is activated. This will cover the majority of events and training sessions you partake. To increase battery life, you are able to turn off optical heart rate and utilise an Ant+ heart rate chest strap instead.

If you have more questions about the Garmin Forerunner 735XT or any other GPS running watch, visit the intraining Running Centre in Milton or Indooroopilly and speak with one of our friendly staff.

 

Top myths of running shoes

MYTHS about Buying Running Shoes

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 is the new truth 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. With so many companies more interested in your money than you, 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 and not help someone else with their cash flow?

The best thing to do is be an informed, cynical consumer.  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.  This article is our way to help you become that informed consumer by debunking the many myths of running footwear selection.

myths3

FIT MYTHS

Foot size should be measured to select the right size of shoe.

At intraining we never measure your foot size.  The reason for that is the right fit is not related to the size on the shoe.  Length, width and depth on different models, even in the same brand, can vary by up to a size.  If you have your foot measured and think that is the size you will be in all models then you are much more likely to end up with a shoe which does not fit.  Fit is also a personal preference with some people wanting more room than others.  We check every shoe on your foot and give you feedback on what the right fit should feel like.

A thumbs width at the end is what you need in a running shoemyth5

This old myth only works about 10% of the time.  It is definitely worse to have a shoe too short than too long however both can be a problem. If you are only running up to 5km having your toes close will not cause many issues however if you are doing runs beyond 1 hour you will be at increased risk of losing toenails.  Having shoes too long can affect the location of where your toes bend vs where the shoe bends in the forefoot.  If this is not in alignment then it increases the forces under the ball of your foot.  Shoes that are too large can cause you to claw with your toes to keep the shoe on your foot.

Your footprint is related to the shoe that is best for you

Footprints only tell you about the weightbearing area and not about how your foot functions.  It is possible to have a small weightbearing area but a lower arch if you have a rigid foot.  You can get a better idea about what type of shoe you need by looking at the foot when sitting and standing.  It is more important to identify if you have a rigid or flexible foot than a high or low arch.

Women with wide feet can go to a men’s shoe

While this is true to an extent, most women with wide feet will have to compromise other fit factors when going to a mans shoe.  One of the big structural differences between men’s and women’s feet is that women have narrower bones.  That means narrower heels and shallower feet even if they have a wide forefoot.  If a woman goes to a man’s shoe for width or length they will likely be moving around inside the shoe.  There are many different models available at intraining for women in wide and narrow feet and foot sizes up to 12US.

BIOMECHANICS MYTHS

Pronation is bad.

Pronation has been blamed as the main cause of injuries in runners since the 1970’s.  Research had not been conducted on pronation injury risk until the last 10 years.  While the few percent of people who have extreme pronation have an increased injury risk, for most people the research has shown that people who do not pronate get the most injuries.  Some studies have found an inverse relationship with pronation and injury where the more you pronate the less your injury risk.  The purpose of pronation is to deflect force and rigid feet that can not pronate can not dampen the forces of impact as well.

There is a best way of running/moving for everyone

myths1

Different running techniques like Pose, Chi and natural running try to put everyone in the same box.  Because we are all designed differently we can not expect to run the same.  Heel striking is commonly identified as being a problem for runners.  In fact a new study has shown that the injury risk of heel striking and midfoot/forefoot striking is the same, however each way of running has a higher risk for different types of injuries.  Other factors like forward lean, arm carriage and cadence all change depending on your structure and speed.  Many studies have found that the further away you move from your preferred running style the less efficient you become and the more energy you use.

Orthotics and Footwear

Most runners who have seen a podiatrist and been prescribed orthotics will have the orthotic made up first and then are told to find a shoe that it fits.  In some cases they are told to buy a neutral shoe because the “orthotic will give you all the control you need.”  The best way of making orthotics for runners is to find the best shoe possible first and then to make the orthotic to work with the shoe.  Shoes have much more potential to have an impact on the support for a runners foot then an orthotic because of the thickness of the sole and the variety of materials used.  Orthotics should be helping to customise the shoe to the runners foot.  Without the right type of support from a shoe an orthotic may not even be able to function the way it is designed.  Rigid three quarter orthotics are not able to have an impact in propulsion so most runners need to have full length devices to support their running biomechanics.

GIMIC MYTHS

A soft shoe is a cushioned shoe

Many people confuse softness with cushioning.  In biomechanics terms cushioning is shock attenuation.  The goal is to dampen the peak impact force in the belief that this will reduce injury risk.  The main mechanism to achieve that is the coordinated contraction of your calf and quadriceps muscles.  Soft surfaces and soft shoes have been shown to increase the peak forces that go through the knee.  This may be caused by the reduction in feedback from the ground disrupting the runners timing of the muscle contractions to dampen the force of impact.  Force equals mass times acceleration.    Your body weight and how hard you hit the ground are the factors that affect force.  Cushioning is then dependent on the firmness in the midsole rather than the special material the particular shoe company has used.  In fact firm midsoles generally have better cushioning.  As midsoles age they lose their resistance to compression and lose their ability to dampen shock.

Insoles offer extra cushion and are needed in new shoes

The purpose of an insole is to mold to the shape of the foot over time.  This increases traction inside the shoe and makes the shoe more comfortable.  It does not contribute anything to cushioning in comparison to the midsole of the shoe.  As with orthotics, the shoe is much more effective at controlling the foot than an insole.  Rather than adding an insole when you buy a new shoe it would be better to get the right shoe in the first place.  If you really need something more than a shoe offers you would be better seeing one of our intraining podiatrists to have the shoe modified or to make an orthotic.

Pressure Pads can determine the type of shoe you needmyths4

Two dimensional weight bearing forces do a poor job of predicting the forces that may lead to injury.  Running pressure pads must be able to record data at a minimum 100Hz and must be re-calibrated every 40 hours of use.  Looking at pressure pattern whilst walking does not provide an accurate representation of running form.

Walking analysis can determine what is needed in a running shoe

The most important factor when buying new shoes is to be able to run in the shoes before choosing the best one for you.  There can be subtle factors which affect the balance and function of the shoe which can only be identified when running.  Walking has about half the impact forces of running.  Running has a float phase when both feet are off the ground.  Footstrike is very different walking and many more people are mid-foot or forefoot strikers running than walking.  Shoes can feel good while walking that do not work at all when running.  Unless you run in the shoes before buying them it can be impossible to know which shoe will suit you the best.  At intraining we additionally try to have you run with a different shoe on each foot so you can do a direct comparison between them.

Article by Steve Manning (podiatrist, runner and level 4 athletics coach)

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

Running Barefoot – Are you ready?

Barefoot Running

Get back to your natural instincts

New ideas, technologies and training methods are constantly revolutionizing and advancing sport, and running is no exception. These changes enhance running experience and performance for beginners and seasoned runners alike. The contentious and revolutionary concepts of barefoot and minimalist running are dominating current discussions and intriguing running communities all over the world.

Whether you’re new to running or have been pounding the pavement for many years, barefoot running can provide benefits to everyone. If you’re willing to take up the challenge and take a somewhat primitive approach to your running, you will gain a more intimate relationship with body and earth and reap the rewards. If you’re looking to improve your running efficiency, alter your gait or simply reinvigorate your tired training regime, then barefoot running may be just what the doctor ordered. barefoot1

Conventional running shoes have a lot of structure, support and cushioning to protect our feet from the harsh reality of running. We’re drawn to these features when looking for the ‘best shoe’. Most shoes encourage runners to strike heel first as they incorporate a differential of approximately12mm from heel to forefoot (meaning your heel sits higher in the shoe than your forefoot). Conversely, barefoot shoes such as the Vibram Five Fingers are designed without a heel-forefoot drop, to mimic the human foot. They provide functional support by promoting good posture, enhancing muscle balance and activation throughout the legs and feet. This improves proprioception (your perception of where your body is within space) and sensitivity.

Eliminating the heel lift encourages natural posture by reducing anterior pelvic tilt and decreasing pressure on the lumbar spine. This improves the balance and function of lower back and pelvic muscles like the gluteal, tensor fascia latte and illiopsoa. It can also reduce the risk of suffering posterior muscle tightness in the hamstrings and calves, which is relatively common amongst us runners.

Encompassing the true notion of barefoot, Vibrams separate the toes into their own pockets. This allows the toes to spread naturally, which promotes good proprioception and activation of the intrinsic foot muscles, and better balance both in stance and during gait. These benefits are not exclusive to runners, but are worthwhile to everyone.  This can promote good health and well-being in later life by reducing posture-related injuries and allowing prolonged participation in physical activity.

More specific to running, the primary benefit of using Vibrams is a reduction in peak forces. Braking forces transmit shock up the legs through the various structures and joints, which are common contributors to overuse injuries. These forces are typically greatest at heel strike and are exacerbated by overstriding and striking the ground in front of the body’s centre of mass.

Vibrams are not cushioned and don’t have an elevated heel. Therefore they encourage a mid-forefoot strike and shorter, faster stride, which distributes force and allows the muscles and joints to attenuate shock through more natural motion. For many people, running is a quadriceps-dominated exercise. However, running in Vibrams generates a different strike pattern and challenges this notion with much more emphasis on pulling with the hamstrings during swing phase. Following on from this, a majority of runners making the switch to barefoot running will experience long-term gains in efficiency and cadence.

It is important to realize that not everyone can run effectively when forefoot striking, especially over long distances. However, incorporating barefoot running into weekly training can result in a range of benefits. It can improve gait and provide alternative muscle stimulus, and initiate many other changes. Plus it adds a bit of variety to help boost interest and motivation for training.

Come to intraining Running Centre and talk to our staff about getting the best fit for your feet. We will observe your running style and help you select the right pair of shoes for your feet. Don’t be afraid of evolution. After all, shoes haven’t been around forever. Give barefoot running a try and get back your natural instincts.

By Emily Donker (podiatrist, runner and coach)

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

Running Form Workshop 2016

Saturday 3 December –  Running Form Workshop

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

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

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

Click here to reserve your place online

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

Why do a Running Form Workshop in December?

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

Who is this for?

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

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

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

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

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

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

Suunto Spartan – Latest release GPS

When second best just wont do…

The long-awaited next generation of Suunto multisport watches will soon be with us. The Suunto Spartan range for athletic and adventure multisport comprises of Spartan Ultra and Spartan Sport GPS watches, renewed Suunto’s Movescount.com service and mobile smart phone applications for both iPhone and Android.

440X100-new-suunto-spartan

Key features

Colour touch screen optimised for outdoor useSuuntoSpartan

Suunto Spartan watches use a state-of-the-art color touch screen with a wide viewing angle that offers great visibility outdoors, even in direct sunlight. The touch screen is optimized to withstand disturbances from the environment, and it can be locked fully if needed. During exercise, the watches can be operated using the three buttons. What is more, you can customise up to 5 different screens to display up to 7 pieces of data – a watch for the true sports geek!

GPS Battery life

For demanding adventures, Suunto Spartan Ultra comes with up to 26hrs battery life with good GPS tracking accuracy and up to 65hrs with power save mode GPS. The lightweight Suunto Spartan Sport has a battery life of 16hrs with good GPS and up to 40hrs with power save mode GPS. You can control the battery life of both watches yourself for your chosen activity.

SuuntoSpartan2

Unrivalled durability

Sapphire glass, titanium or stainless steel bezel and water resistance of 100 m (300 ft) ensure Suunto Spartan Ultra can take a beating and is ready for any adventure. Suunto Spartan Sport has a racing-inspired sleek design, featuring mineral crystal glass, stainless steel bezel and water resistance of 100 m (300 ft). Spartan Ultra and Spartan Sport watches are hand-built in Finland.

Uncover new routes set by others with heat maps

Use heatmaps on Suunto Movescount and Suunto Movescount App to find the most popular places to run, ride, swim, ski and more. Heatmaps for more than 15 sports reveal the tracks frequently used by the Suunto Movescount community all over the globe, based on millions of users.

You can plan your own routes on Suunto Movescount with the help of rich, topographic maps. Trace a heatmap, or go your own way. Connect to your Spartan and navigate the route you wish to follow.

SuuntoSpartan1

Sports specific

80 pre-programmed sports with specific functions. Ideal for the multi-sport user with functions for sports such as running, triathlon, kayaking, trekking with specific functions for each such as swimming pace, stroke count, transition times for triathletes as well as other key sports specific functions that will satisfy your need to know more.

CLICK HERE TO REGISTER YOUR INTEREST

Are your shoes worn out?

How to tell if your shoes are worn out…dead shoe walking

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. Conversely, if you have wide feet, or toes that poke up while running, you may prematurely wear a hole in the upper but still have a shoe that is otherwise perfectly function. For most shoes, the main area of concern is the midsole of the shoe where the cushioning is.  There are a few signs to be aware of including leg fatigue, increased impact noise, and loss of recoil in the ‘dead shoe test’.

As a general rule of thumb, expect to receive approximately 500-800km of life from your running shoes (that is 3-4 months of running 40km per week). Obviously lifespan can some can obtain a greater life with some only able to obtain 300-400km until the shoe is worn out. A variety of factors affect this, including runner weight, terrain, running gait, frequency of running (you obtain a greater lifespan by alternating two or more pairs of shoes) as well as other factors that are runner dependent.

Small_Achilles

Key signs you need to replace your shoes

  • As your shoes wear out, you may find that your feet and legs are feeling more tired than usual. This is usually a subtle change over time and not apparent unless you try on a newer pair of shoes.
  • Older shoes often make a ‘thud’ sound when they hit the ground, as opposed to a quieter and smoother contact.
  • 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.
  • Look at the shoes from behind – if they are tilting excessively inwards or outwards this may suggest that the shoes need to be replaced.

The durability of a shoe depends on several factors including

  • The thickness of the midsole (generally thicker soles give higher mileage)
  • The density of the midsole (firmer is often better for durability)
  • Amount of use – shoes worn daily wear out relatively faster (consider rotating a couple of pairs instead)
  • Foot strike patterns – excessive pronation, supination, or forefoot running will unevenly wear the shoes resulting in their early retirement

Worn out shoes can be a contributing factor for injuries, so remember to replace them regularly to keep you running at your best. If you are unsure of whether your shoes have reached that ‘gone too far’ stage, come visit the staff at the intraining Running Centre for a FREE ‘dead shoe’ assessment.

By Doug James (podiatrist, physiotherapist and runner at intraining Running Injury Clinic)

Achilles tendon injury – Can you avoid it?

Can Achilles tendon injury be avoided?

Achilles tendon injuries are very difficult to treat due to their unique physiological structure and their ability to undergo huge changes in load and stresses.  The rehabilitation of the tendon can be time-consuming, particularly if left untreated for some time.  This will also be dependent on how the injury occurred, the age of the person, prior damage to the tendon, hormonal factors and the biomechanics associated with the individual.  A management plan that is adaptable to the temperamental nature of the Achilles tendon is needed to address these many different aspects.

In an effort to avoid developing an Achilles tendon injury in the first place, you would think there might be some preventative measures that could be taken.  Footwear, stretching and exercises, massage are all forms used by runners in an effort to stay injury free.  The question would be is there any evidence to truly support any one of these areas?Small_Achilles

In March, this year, a paper was published in the Journal of Science and Medicine in sport reviewing research on the preventative measures taken for tendon injuries.  This paper divided its findings into three categories:  stretch and exercise intervention, shoe adaptations, and other interventions.  There was no evidence for… click here to read the full article in ‘From the Sole’ June clinic newsletter.

By: Margot Manning (podiatrist, runner and coach)

Where to start running

Taking on the World of Running

Taking on the world of running is a process.  There is not a set of instructions to start running that suits everyone, and it is unlikely the runner’s high or success will be achieved instantly. Internet searches will give endless amounts of information and advice will always be given freely from other runners.CatrinWaye

Working out what suits you best or even how to start can be a challenge. This will also change over the years as your own goals evolve. To make this process easier, break running into three major elements; training, community and footwear. Each of these are as important as the other as they impact significantly on how well you manage your training, stay injury free, and keep you motivated to stick at running.  Finding compatible people for each of these elements through coaches, clubs, and running specialist stores is the key to achieving your goals sooner with fewer mistakes that lead to injury, mistaken purchases or stopping running.The newer you are at running, or when stepping up the distances, the more valuable you’ll find each of these resources.

Training

Running requires a routine with an appropriate combination of hard and easy sessions. Coaches and individualised training plans help provide a plan that explains the training process, provides progression as you improve or work towards specific goals, and suits your lifestyle. Training groups are the platform for more specific sessions such as long runs and speedwork. Smart training pays off.

Community

Your running community is where you will be supported during both the good and not so good running times. You will be in a place where you can talk running endlessly.  The club singlet guarantees a cheer.

Footwear

There is a world of knowledge in a running specialist store. You are guided through a unique process to find a shoe that’s best suited to you, to find shoes for different running needs, and you can ask all the questions you like in a place where people love to talk running and answer all sorts of questions. Don’t be shy. Couch210km_logo

If you are new to the world of running, make sure you have a look at the Couch 2 10km program here where you can convert yourself from ‘couch potato’ to 10km runner in just 13 weeks.

Pre-race foot care

It is no secret that as a runner it is unlikely we will ever get the call up to become a foot model. Over the course of your running training, your feet will inevitably look a little worse for wear and laden with a variety of unsightly lumps and bumps. Below are some common foot issues experienced by runners as well as some tips on how you can reduce the chance of these occurring and lastly what you can do to get your feet race ready.

Common runners foot symptoms

  • Callouses around the big toe joint, tips of toes, and heels from rubbing against the shoes or toes when running.
  • Corns under the forefoot or between toes 
  • In-grown toe nails are also regularly seen in distance runners.
  • Black toe-nails

While these things may be a ‘badge of honour’ for some, they can become quite painful and may even hamper your training and race performance as it’s not unusual for blisters to suddenly appear mid-race. Running with blisters can be an awful experience, and one that is likely to be detrimental to the race you’ve been preparing months for.

Blisters can form due to the hardened callous skin rubbing on the softer skin layer below, and is more likely if you are running faster and/or further than usual (ie race conditions).

4 Quick tips to lower your chances unfavourable feet

  1. Remove excess callous, corns, and long nails well before race day.  
  2. Wear performance running socks with anti-friction properties
  3. Check your lacing to prevent your feet don’t slide  in the shoe
  4. Make sure your shoes fit well –  big enough around the toes, grab your feet in the arch and heel.  

Now is the ideal time to do a foot health check and have your feet treated .

If you have excessive amounts of callous, come and see our podiatrists at intraining Running Injury Clinic .  They can prepare your feet for race day – so that you have the best run possible, not worrying about your feet.  

Book and appointment online to see one of our podiatrists today.