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

Racing in new shoes

How late is too late to change shoes before a big race? There are no hard and fast rules, but essentially it’s never too late. And besides, rules are made to be broken aren’t they?

Rule 1: If it’s not broken, don’t fix it

Whilst old shoes are comfortable and familiar, they’re tired from all the training you’ve done! Shoes lose cushioning, and responsiveness as they age, and the older your shoes are, the greater your injury risk. You may have forgotten how good a new pair of shoes can feel to run in! You’ll know as soon as you do that your old shoes are ready for the garden.

Rule 2: Don’t try anything new on race day

Running in brand new shoes on race day is not recommended, but it has been done many times before. The cushioning materials used to manufacture shoes these days are fantastic. Your shoes should be comfortable right from the get go, and you shouldn’t need to wear them in at all.

However, it’s still recommended that you run in new shoes a couple of times during training prior to race day. Ideally you want to purchase new shoes a couple of weeks prior to race day, and run in them a few times. If you’re running in a different type/style of shoe compared to what you’re used to, it can take a couple of runs to get used to a different feeling.

Running in a more relaxed and controlled environment means you have the time and ability to deal with potential issues, should they arise. Doing some longer running as well as some faster speed/tempo efforts in these shoes during training will ensure that the shoes will be comfortable and suitable for your race.

Article written by: Emily Donker (podiatrist, runner and running coach at intraining Running Centre)

For more articles and information about running, injuries and footwear – check out our monthly ‘From the Sole‘ newsletter written by our intraining podiatry, physiotherapy, dietitian and coaching team.

Running 10km in thongs?

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

So what happened to all the running shoes?

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

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

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

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

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

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

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

Chafe free running

Problems chafing?

Chafing can happen to the best of us, when we least expect it. Here are some tried-and-tested strategies to prevent chafing before it pains you.

If you’ve run long enough, certainly you’ve experienced a painful episode of chafing, where your skin is rubbed raw from the repetitive motion of running. Oftentimes, a chafing mishap happens to us once (and only once) before we learn our lesson and make sure our checklist to avoid this ever happening again.

Chafing is typically the result of consistent friction between skin and clothing, though it can also happen skin-to-skin. The result is skin rubbed raw, and in some cases, well beyond that. Due to the different apparel we wear, it seems men and women have different problem areas with a few common trouble spots.

Here’s a look at where chafing surfaces, how to treat it and how to prevent future occurrences from happening.

Thighs

A lubricant applied to your thighs before the run (we’re fond of BodyGlide) will help, but the problem could be in the shorts you’re wearing. If you’re noticing that a certain pair of shorts is always near the scene of the crime, try a different pair.

Says running coach Christine Hinton, who’s seen her fair share of chafing issues: “Certain strategies can help. If your upper thighs rub together, consider a pair of longer, tighter shorts.”

Nipples

Without safeguards in place, miles and miles of running can cause nipples to react horribly with a sweat-drenched top, rubbing them raw and in the worst cases, making them bleed (Google it if you dare). Races on cold mornings can further compound this problem.

This is widespread enough that there are products on the market to prevent chafing of the nipples including Bodyglide, Striderm and Skin Strong available at intraining. If you are looking for something more home-remedy like, then trusty bandaids can do the trick. Just remember to keep the nipples clear of hair, otherwise the post run removal can be just as painful!

TOP TIP: Avoid cotton shirts. They get wet and stay wet, and moist shirts are one of the main causes.

Armpits

Again, the armpits are an area with plenty of constant friction during the course of a long run, so it makes sense that chafing issues can occur here. Skin rubbing against a shirt, or on recently shaved armpit stubble, can cause quite a bit of pain – often unknown until you get in the shower – OUCH!! Remember to lube up with some Bodyglide under the arms as it is water resistant.

Men look away…

Sports Bra

The sports bra is also a common cause of chafing for women, typically happens on the shoulder straps, or on the band along the bottom of the bra. Bodyglide or Striderm are your friend and can avoid unsightly running wounds and prevent chafing.

Lady Parts

Avoid clothing that has exposed seams or moisture-collecting material. For women, that includes about anything your imagination can think of, front to back.

BodyGlide, or Striderm should be applied liberally on all areas you experience chafing. Take a some with you on longer runs to re-apply along the way.

Heart Rate Monitor

Much like the sports bra, a heart rate monitor strap can cause issues on longer runs.

Some Bodyglide or Skin Strong is the easiest prevention measure, but of course, another, more-expensive answer is to get rid of the strap. We have a fantastic range of strapless heart rate monitors available in store at intraining.

Good luck and we hope your next run is chafe free and fun.. enjoy that shower afterwards!

Safety tips

10 safety tips for runners this Autumn

As the warmer months have come to an end in Queensland, it is time to start thinking about increasing your awareness of your surroundings – especially if you run in the early morning or evenings when it is dark.

Here are 10 tips to keep you safe this season

1. Always run against traffic
It’s easier to avoid cars if you can see them coming. You want to be able to see headlights of oncoming cars. Avoid busy roads and those with no shoulders or sidewalks.

2. Choose a well-lit route
It might not be your favorite route to run, but the most well-lit route is your safest choice. Oncoming cars see you better, and you’ll always be able to see the road and avoid potential hazards.

3.  Be visible
If you’re running in the early morning, night or at twilight, ensure you wear white, yellow, orange clothes or other bright coloured clothes. Avoid wearing black and dark colours so you are easily seen. Also, make sure you have reflective gear on. Most running shoes and clothing these days have reflective material (see Asics Lite-show) but it doesn’t hurt to add more. If you can, a running light is a very inexpensive way to be seen (lightweight flashing lights are available at intraining) by all users of the road.

4.  Always have identification on you
Take some form of identification with you at all times, in case of emergency. We recommend obtaining a copy of your drivers licence and having this laminated or a simple piece of paper with emergency contact details and next of kin. This can be easily stored in your pocket or within a lightweight running belt (see spiBELT available in store). Make sure it is not too hidden as you want it to be easily found should something happen.

5.  Vary your routes and times
Potential attackers can study runners’ routines and loom in a particularly dark or isolated area. Don’t make yourself an easy target by always running the same route at the same time. Change it up, not only will it be safer, but it will keep things interesting and ensure your body has some variation.

6.  Run with a buddy
As the saying goes, strength and safety in numbers. If possible, try to run with a friend and seldom run alone. Look for running groups that run at night (see intraining run club), if that’s the best time for you to run. If you do run alone, make sure someone knows the route you’ll be running and approximately how long you will be out.

7.  Carry your mobile phone
You’ll be able to contact police immediately if something happens to you or you notice anything out of the ordinary. intraining have some great products that are comfortable to run with and can hold a variety of items, including mobile phones, gels, keys etc..

8.  Watch out for bikes and runners
Even if you’re running on a path or in a park with no cars, always be aware of other runners and cyclists. Before you stop or turn around, make sure your path is clear. This advice applies to running in both daylight and darkness.

9.  Ditch the music
Try to avoid wearing headphones when running in the dark. Cutting off your sense of hearing leaves you at a disadvantage. You can’t hear oncoming cars, cyclists, dogs, or any other potential threats. If you absolutely have to run with music or some other distraction, keep the volume very low or run with one earbud out so you can still hear what’s happening around you.

10.  Common sense
If you feel that you’re entering an unsafe situation, use common sense and run to a safe location. Call police if you notice anything suspicious.

We hope you enjoy the cooler months ahead. It is a fantastic time to run in Queensland with cool and crisp mornings and evenings. Keep safe and enjoy your next run.

Love 2 Run February 2016 news

intraining’s monthly Love 2 Run e-News – February 2016
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Goodbye sticky summer and welcome to the first day of Autumn in 2016. As the days gradually get cooler, running becomes easier on your body – which is always a welcome relief. Unfortunately, with the territory daylight hours decrease and we soon find ourselves out running under the stars. Make sure you are prepared for the running season ahead with some great safety tips, weight training and some events to increase motivation.

In this this issue:
Avoid the dreaded chafe: Effective gear & tips for chafe free running
Stay safe at night: 10 safety tips every runner should know
Weight training for runners: Stay injury free with 3 great exercises
Brisbane Marathon Festival: Make 2016 your marathon year
Twilight Running Festival: Don’t delay! Entry fees increase tonight.

Brisbane Marathon Festival - 25th anniversary - Entries now open

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

Contradicting many doubters, evening exercise doesn’t disrupt sleep in most people and sleep quality can actually improve following exercise, says head researcher at University of South Carolina.

Perhaps runners prefer the romantic lighting of the moon over the sun.

Stay healthy, keep active and have a happy run!

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

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

Creams are effective in preventing friction caused by clothing, such as nipple abrasion or groin/thigh chafe.

Roll on balms reduce skin on skin friction, offer water resistant features and  usually non-petroleum based, so it won’t harm your clothes.

At intraining we stock a wide range of anti-chafe products, such as Bodyglide, Skin Strong, and Brisbane based company Striderm. Speak with our friendly staff, remember we are all runners so are happy to share our feedback on what has worked best for us.

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

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

Here are 10 tips to keep you safe under the stars

1. Always run against traffic: It’s easier to avoid cars if you can see them coming. You want to be able to see headlights of oncoming cars.

2. Be visible: Wear white, yellow or orange clothes with reflective material and a light if you can. That way, you are easily seen by others.

3. Always have identification on you: Keep your drivers licence or some form of identification in case of emergency.

4. Choose a well lit route: Oncoming cars see you better, and you’ll always be able to see the road and avoid potential hazards.

5. Run with a buddy: As they say, strength in numbers. If you must run alone, ensure you let someone know where you are going and how long.

Click here to read all 10 tips for running safety.

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

The key to weight training is using a suitable amount of weight for the ideal number of repetitions. For runners, this weight should be one that is comfortable to lift for at least 80% of the set and become slightly harder towards the end.

1. Squats: can help develop stronger legs and glutes.

2. Lunges: helpful for improving hip stability and leg strength.

3. Tip toe raise: the slow lowering component of this exercise helps to improve Achilles tendon strength.

Click here to view details on how to complete each exercise in the full article ‘Weight training for runners’ in the February edition of ‘From the Sole’ newsletter.

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

‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian and massage therapy team.

Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury.

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

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

The Brisbane Marathon is Queensland’s second oldest official marathon event. Make 2016 your year to complete the marathon in Brisbane on one of the most picturesque courses in Australia.

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

Check out the start times below:

42.195km Marathon: 6:00am
21.0975km Half Marathon: 6:00am
10km Run/Walk: 6:30am
5km Run/Walk: 10:00am
2.2km Kids Mini Mara: 10:15am

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

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

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

*Sizes and quantity are strictly limited. Once all singlets and towels are allocated, there will be no more available. Click here to see the funky new designs in 2016

In the long run

The long run element of the training is designed to improve endurance and to build a strong capillary bed in theLongRun2 muscles that work most when running. The benefit of this is to have as many blood vessels as possible, bringing oxygen to your muscle cells. If you go too fast on the long runs you will lose this effect and wear yourself out. Running fast is taken care of in the Tuesday and Thursday sessions.

Long runs should be done at a pace where you can carry on a conversation while running.

We share the organisation of our long runs with our good friends at Brisbane Road Runners. We are lucky to have our association with them as they provide a timed and measured course. While the runs we organise take you to some of the scenic parts of Brisbane, the BRRC crew provide a consistency which allow us to benchmark and monitor our running progress.

Love 2 Run January news

intraining’s monthly Love 2 Run e-News – January 2016
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February is almost here with the first month of 2016 almost done and dusted. Many of you have set New Year Resolutions, which we are sure you are all keeping to…

For those very few that are struggling with motivation in the sticky heat, there are a few little things inside the January edition of Love2Run’s monthly enews below which can provide that source of motivation you are looking for.

In this this issue:
Asics Lite-Show: Brighten up your day with new reflective apparel
Challenge yourself: The easy way to run a half or full marathon in 2016
Fuel your run: Carbohydrates vs Fat… Is there a ‘best’
Running Form Workshop: Run faster & easier with less injury in 2016
Twilight Running Festival: Full size range of singlets available to try

Tired legs? Get in for a tune up at intraining Balance, Core and Rehab Studio

Did you know running facts – Part 21
Men run faster than women due to a number of factors: more muscleMale vs Women... mass, bigger lung capacity, higher levels of testosterone etc… Running economy however tend to be similar.

On the other hand, women who get in shape through running, quickly experience big changes. Their legs and back become toned more quickly and they also lose a few inches off their waists faster than men.

Stay healthy, keep active and have a happy run!

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NEW Asics Lite-Show apparel available in store
Prepare to glow during your next pre/post sun run
Running when the sun is down can be an exhilirating experience… often for the wrong reasons. As slimming as black is when it comes to clothing, it can often be unsafe as you dodge cars and bikes who can’t see you.

Well now thanks to Asics’ NEW Lite-Show apparel line, you can have the latest reflective thread available whilst still looking great. Check Ash on our facebook page to brighten you night. Wide range of singlets, shorts and tights available in store.

New Asics Lite-Show apparel - Available at intraining Running Centre

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Want to challenge yourself in 2016?
Go back to school with Marathon School
Making the decision to challenge yourself is the first step to realising your goals. If you want to run a half or full marathon you need a lot of time to train… right? Wrong… at intraining Marathon School we have successfully helped people of all abilities train for a half or full marathon with just three key sessions per week.

If you want to find out more, come to our FREE information launch on Sunday 31 January. Ask questions, listen to stories and join in the fun – no obligation to join.

Details:
Where: 33 Park Road, Milton
When: Sunday 31 January 2016
Time: 9:00am

Half marathon too far? NEW in 2016, the Couch 2 10k program is designed to help you take the next step up, from weekly parkrun events.

We are here to help you with your goals in 2016

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Fuel your run – by Liz Lovering (dietitian)
Carbohydrate and fat … is there a ‘best’?
Our daily food choices provide us with the energy to move and although many nutrients are involved in energy production the two main ones are carbohydrate and fat.

Glucose (obtained from carbohydrate foods) is a very efficient fuel as it can provide energy quickly, without oxygen or when oxygen is a limiting factor (high intensity running). However once we slow down and more oxygen becomes available the contribution of fat as a fuel increases. These different energy systems work… click here to read the full article ‘Fuel Your Run’ in the January edition of ‘From the Sole’ newsletter.

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

‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian and massage therapy team.

Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury.

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

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Running Form Workshop 2016 – 3 weeks in February
The secret to running faster with less injury in 2016
Ever wondered if your running style is correct? Find you’re frequently injured? Want to improve your technique and run easier? The three part 2016 Form Workshop series can help you improve quicker than you thought possible.

When: 6th, 13th and 20th February 2016
Where: University of Queensland Athletics Track
Cost: $99.00 (enrol online here)
Who: Beginner and Advanced sessions
Session 1: 3:00pm-4:10pm for those who run over 25mins for 5km
Session 2: 4:30pm – 5:40pm for those who run under 25mins for 5km

Click here to see more information
2016 intraining Running Form Workshop

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Twilight Running Festival – 20 March 2016
Want to try on the 2016 Twilight event singlet or long sleeve tee?
We have recently received the 2016 funky and bright Twilight Running Festival singlets and long sleeve tee shirts in the full size range – including kids singlets in store for trying on.

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

Join in the fun of the Twilight Run and receive one of the following with your registration; 2016 event singlet, Twilight Towel or Twilight Run Visor. Click here to see the funky new designs in 2016

Early bird entry ends 1 March - Register now and save up to $10

Happy New Year

We would like to wish you a happy New Year for 2016. We hope that you have enjoyed some time with family and friends with some great laughs and even a few runs in there too.

Now that 2016 is upon is, it is time to change gears and get yourself motivated for a fantastic year ahead. Here are a few tips to get the ball rolling to ensure you stay on track to reach your goals in the coming year.

  1. Set realistic goals that you can achieve (this is the best form of motivation when you can achieve goals you set)
  2. Set time specific goals (for example, set yourself a goal of running 10km at the Twilight Running Festival)
  3. Join a running group or invite a friend you can achieve your goals with
  4. Set short, medium and long term goals for 2016
  5. Stick to a program or schedule you can maintain and that works with real life situations
  6. Set rewards for yourself when you achieve a goal (something like, buy yourself that GPS watch you have been wanting or simply a new pair of socks)

Whatever your goals, we hope you have a happy new year and look forward to all the positive things that 2016 has to bring.

Good luck everyone – as always, have a happy run.

intraining Running Centre Team

Best shoe for you

The best shoe for you

At intraining we have always done things differently. That is because our focus is on finding the best shoe for you rather than just trying to sell the most expensive shoe. We believe in the long run a happy customer will return for the service only we provide.

A recent article written by Benno Nigg’s team out of the University of Calgary has given support to the unique and complimentary footwear fitting process at intraining Running Centre.

As a retailer, the challenge is to identify what each runner needed. At intraining Running Centre our staff are taught to let the person’s foot decide what was the best shoe. We don’t discuss technological shoe jargon with our customers. Instead we let you, the customer know how the shoe is supposed to feel when running. Your shoe should be comfortable and feel like there is even support on both sides of the feet.

The shoes should be quiet to run in with minimal slapping or pounding. The critical factor in selecting the ‘best’ shoe is to have the customer run in the shoes at their normal pace to see if their gait and the shoes were compatible.

We encourage you to run in one foot of each pair to have a real time comparison between models. In the process of educating our customers, we began to… Click here to read more here on a footwear paradigm shift…

Run101 – Running Masterclass

Run101 2016 is an informative 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 capabilities. The day of seminars will be run by our experienced intraining clinician team; including podiatrists, physiotherapist, dietitian and nutritionist.Run101 2016

Our clinicians are all runners and can relate to your thoughts and desires as an injured or aspiring runner.

Date: Sunday January 17th 2016
Time: 9am – 4pm
Cost: $99
Location: intraining Running Centre – Milton

Click here to find out more information

Form workshop 2016

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 form workshop 2016 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.Running form workshop

Date: Saturday 6th Feb, 13th Feb, 20th Feb 2016
Time : Sessions offered at 3pm and 4.30pm
Cost: $99 for 3 sessions
Location: University of Queensland Athletics Track – Track Car park
What to Wear/Bring: Towel, water bottle, running shoes, running clothing

Kick start your 2016 running season with the Running Form Workshop 2016 with the podiatry, physiotherapy and coaching team at intraining Running Injury Clinic

Garmin 630 pre-order

The latest Garmin Forerunner 630 is almost here. Get your pre-order in and be one of the first to receive the latest in technology from the guru’s at Garmin. Fill out the form below now.

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GPS Smartwatch with Advanced Running Metrics

  • Touchscreen GPS running watch with a high resolution color display
  • Advanced running dynamics¹ include ground contact time balance, stride length and vertical ratio
  • Features stress score, performance condition and lactate threshold²
  • Connected features³: automatic uploads to Garmin Connect™, live tracking, audio prompts, music controls, smart notifications and social media sharing
  • Download data fields, watch faces, widgets and applications from Connect IQ™

All the Numbers to Measure a Runner

Whether you’re training for your first marathon or looking to crush a personal record, Forerunner 630 provides all the extensive data you need for training and racing. Check your form by pairing your 630 with the HRM-Run™ monitor to measure cadence, vertical oscillation and ground contact time¹. Additional running dynamics include ground contact time balance, stride length and vertical ratio.

The Proof of Your Potential

Forerunner 630 uses extended physiological metrics to help you get the most out of your workouts and feel confident with what you can accomplish when you toe the line. Once Forerunner 630 learns your lactate threshold through a guided test, you can apply it to your heart rate training when setting up zones. Overall training load, sleep, nutrition and general life stress play a role in how you will perform in a tough workout. To give you a better idea of what days you should aim for a tough workout or use as a recovery day, Forerunner 630 provides you with a stress score based off your heart rate. Performance condition is another feature that gives you an idea of how you will fare in a workout. As you run, this feature analyzes your pace, heart rate and heart rate variability to make a real-time assessment of your ability to perform.

When planning a strategy for your next race, Forerunner 630 measures your VO2 max² and can predict your race times for several distances, providing you with a time target. It also lets you know when to back off your training after a grueling workout or race with its built-in recovery advisor2.

Customize Your Watch and Your Training

No two runners are the same, and neither are their goals. Set yourself up to reach yours by downloading advanced workouts and training plans to your watch from Garmin Connect. You can even customize your data fields, and download watch faces, widgets and applications all for free at Connect IQ.

It’s Simple. Period.

Forerunner 630

Concise, easy-to-understand charts, graphs, maps and more let you view your activities, track progress toward goals and wirelessly upload and share relevant data directly with the online Garmin Connect network. So, you can compete with friends or family members on weekly step or running challenges — and compare your results in real time, using the LiveTrack feature. You can also use the app’s wireless connectivity links to receive current weather conditions, forecasts and smart notifications right on your compatible Garmin device.

Shin Pain

Shin Pain…  By Margot Manning (intraining Podiatrist)

A preventable and manageable injury. Common causes include excessive or rapid rotation of the leg bone (tibia), and muscle fatigue.

Everyone’s foot and leg have their own ideal movement path, which should be complemented by running shoe choice. If the shoes offer too much, or not enough support, then excessive rotational forces occur and the surrounding muscles and connective tissues are strained beyond their normal range. This repetitive tension results in microtrauma and pain for the runner.

Repetitive and excessive forces on the tibia most commonly occur from overpronation of the foot. Ensuring your shoes are suited to your gait pattern and provide appropriate control is the easiest step to preventing this mechanism of injury. Some people have more unusual biomechanics that can not be controlled with footwear alone and requires more tweaking to the shoes or insoles.

Shin pain from muscle fatigue occurs because the foot loses the ability to transition from initial foot strike to toe-off. Slapping typically occurs with forefoot loading because the muscle contractions are no longer coordinated with the movement. Downhill running, increased training load, and overstriding are contributing factors. The best way to reduce the risk of shin pain from this is to be aware of your foot strike and hip position. Feeling and listening to your footfall and focusing on your hip position and being tall (rather than slumping) can help reduce the chance of shin pain.

Shin pain can be preventable in most cases by reviewing footwear, training, and running form. If you are experiencing shin pain regularly, or as a chronic or recurring injury, then it is worth seeing one of the intraining podiatrists who specialise in running injuries to manage pain and reduce the risk of repetitive injury.

If you have a running injury causing you discomfort, visit the intraining Running Injury Clinic. Click here to make an appointment online or call us on 07 3367 3088 to speak with one of our friendly staff.

Running past 40…

Running past 40…

Forty-five is fast approaching.  There’s grey hair, wrinkles, and now children regularly reminding us of this.  However, other than the aforementioned, this can also be the start of your running mojo. What’s the reason for this change?  Family, life and the welcoming intraining running community. Linda Watsonsmall

The running community is the place you know you can always go to and just be a runner. It’s a constant that will be there through all the turbulent years and there when the 40’s and 50’s suddenly spring up on you.  The friendships made here are the ones that will support you when you announced to do a marathon over a few beers on News Year Eve. They are the ones that will teach you that running slower is OK. They are the ones that will push you to your limits, and they are the ones that will be there in your midlife crisis as a runner.

If you haven’t already joined a community, do so. Set a path to finding your running mojo and make running your midlife crisis.

Enjoy reading and be inspired by some of the intraining runners who are running past 40 and loving it.

Childrens Feet

Childrens feet and the shoe fit
By Margot Manning (podiatrist & coach)

The temptation when purchasing children’s and teenager’s shoes is to allow for growing room. While this appears more cost effective at the time, the extra room in the shoes could lead to unwanted movement and the development of injuries. The purpose of a well fitted shoe is to grab the foot firmly so that the two units (foot & shoe) move together as one piece.  When there is a mismatch in shape or size, the muscles and tendons required to ‘control’ the movement will fatigue sooner.

Primary school children’s running shoes do not usually have half sizes.  This does mean that often they need to go to a larger than ideal shoe fitting.  In this situation a more shapely insole, or added padding to the existing insole can work well to fill out the shoe. A heat mouldable insole (not an orthotic) can customise the shoe even further to suit the varying shapes and sizes that children and teenagers feet present.

The retail staff at intraining Running Centre can help with shoe fitting and customising the shoe with insoles, but if you are a little more concerned about your childrens feet, make a booking to see one of the podiatrists.

At intraining Running Injury Clinic our podiatrists help diagnose and treat running related injuries to get you back to doing what you enjoy.

All of our podiatry team are avid runners and/or triathletes at the clinic and understand how frustrating it can be having an injury.

Click here to make a booking online or call us on 07 3367 3088

FREE Pilates until 31 Jan

Free Pilates until 31 January

To launch the new intraining Balance, Core and Sports Rehab studio, we are offering a limited time FREE trial of our Pilates facility with a qualified physiotherapist. Classes available incorporate Pilates mat work and other core strengthening exercises. Programs are designed and enhanced for runners and triathletes to ensure maximum benefit is obtained.

Bookings are essential and are allocated based on first in best dressed.

Click here to read more about how to get involved

Grand opening of Balance, Core and Sports Rehab studio

We’re excited to announce the grand opening of the Balance, Core and Sports Rehab studio on Saturday the 6th of December. Located at 33 Park road Milton (next to the intraining Milton store) the studio will offer a range of classes for injury prevention and rehab including core strength, balance training and Pilates. Stay tuned for more details!

Ever sprained your ankle?

Have you ever rolled your ankle? … and then rolled it again? … and then again?? Lateral ankle sprains are frustrating and unless rehabilitated successfully, the risk of re-injury is very high.

The ATFL (anterior talo-fibular ligament) is the most commonly strained ligament, which not only causes weakness, but also a lack of neuro-muscular control. Even though the bruising and swelling may be gone, that doesn’t mean the injury has been treated.

Proper rehabilitation can involve a rather extensive range of non-weight bearing and weight bearing activities, as well as strengthening and proprioception exercises. If you have rolled your ankle, or have still not got complete recvoer after a past ankle sprain, come and see one of our physiotherapist and podiatrists.  They’ll help you with a prgoram specific to restrengthingin your ankle.

Click here to book an appointment

Dehydration, Summer and YOU!

Hydration

Love 2 Run? Now the warmer weather is here, don’t let dehydration affect your performance.

Water is an essential nutrient involved in many bodily processes and losses must be replaced daily to prevent a state of dehydration. Exercise increases the body’s need for fluid, due to losses through sweat and metabolic processes, so hydration is something that any active individual should carefully consider.

Fluid losses from sweat vary depending on individual and environmental factors, but are high when exercising in hot and humid conditions and/or at high intensity. Severe dehydration is dangerous and can be life threatening, however fluid losses of as little as 2% of bodyweight can impair sports performance. Effects of dehydration include impaired ability to regulate body temperature, increased perception of effort, decreased mental function and decreased gastric emptying which can lead to gastrointestinal upset during your run.

Adequate day-to-day hydration is important, and depending on the duration of a training session or race, fluid replacement during exercise may also be important.

Click here to read the full article