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RunTalk Ep11 – Running gadgets

runtalk-intraining-logoWelcome to RunTalk episode 11 with Steve, Margot and special guest this week – podiatrist, coach, runner and triathlete, Emily Donker. Emily has a wealth of experience

This week Emily will help us understand the world of GPS running watches and other key gadgets that help enhance our running lives.

Click here to listen to episode 11 of RunTalk

Episode 11: Running with GPS and other running gadgets.

Podcast11_GPS1Back in the old days we used to run by time and guess our speed and distance based on how we feel. Some of us even got into our cars or on our bikes to measure the approximate distance. In the modern era we are privileged to have a range of running gadgets available to assist in pace judgement and provide a more accurate representation of the distance covered.

Listen up and learn how to utilise the latest running gadgets to your advantage whilst still learning to run based on how you feel.

About Emily:

  • Qualified podiatrist
  • Running coach
  • Triathlete and runner
  • Marathon personal best of 2.53

If you are keen to maximise your potential as a runner or are just keen to get a little more out of your training with the modern tools that are available today, it may be time that you considered a GPS running watch.

Visit the staff at intraining Running Centre if you are looking for advice on the best running watch or running gadgets to suit your running needs. A wide range of running watches are available to choose from, including the latest innovations from Garmin, Suunto and other running gadgets to maximise your potential.

RunTalk Ep10 – Footwear choice

runtalk-intraining-logoWelcome to RunTalk episode 10 with Steve and Margot Manning.

This week we discuss footwear, footwear development over time and how footwear choice can impact your running enjoyment as well as your risk of injury.

Click here to listen to episode 10 of RunTalk

Episode 10: Footwear choice and how you move.

Running footwear has developed significantly over time, especially since the introduction of EVA (Ethylene vinyl acetate), the foam cushioning, that most shoes use today which help absorb impact. In the modern era further development has ensued encouraging a more natural motion of the foot and how footwear can aid your running gait instead of blocking certain motions. Listen up and learn with Steve and Margot and how you can select the best footwear to suit your running gait.

Podcast10_ImageClick here to find out more about how intraining Running Centre footwear specialists can help you select the right fit for your foot.

About Steve and Margot

  • Steve and Margot have been in the footwear industry since 1979 and 1990 respectively
  • Owners of intraining Running Centre
  • Experienced running coaches
  • Podiatrists and footwear specialists

Click here to view our wide range of running injury, footwear and other related running articles. Remember to check out Footwear – A paradigm shift article mentioned in this week’s footwear edition of RunTalk.

RunTalk Ep07 – What is Prehab?

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

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

Click here to listen to episode 7 of RunTalk

Episode 7: Strength and conditioning – with Prehab.

Featuring Guest: Podiatrist, physiotherapist and marathoner, Doug James

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

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

About Doug James

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

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

RunTalk Ep06 – Stress Fractures

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

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

Click here to listen to episode 6 of RunTalk

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

AidanHobbs
Aidan Hobbs on his way to 16min 5km

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

About Aidan:

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

About Clay:

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

    Half Marathon: 1:10

  • 10km: 31.20

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

Stress fractures and bone stress

STRESS FRACTURES and BONE STRESS

What is a Stress Fracture?

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

What are the Symptoms?

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

What Causes Stress Fractures?

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

What Do I Do?

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

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

When can I get back running?

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

StressFracture1Common TYPES of Stress Fractures?

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

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

RunTalk Ep05 – Niggles and injury

runtalk-intraining-logoWelcome to RunTalk episode 5 with Steve, Margot and special guest this week – James Bell. James was recognised as the intraining coach of the year in 2016. James is an experienced runner and coaches beginner group training sessions for intraining Running Club.

This week together with our guest James Bell we discuss the difference between an injury and a niggle. This key distinction, can help you in determining what method of treatment will be most beneficial to keep you running.

Click here to listen to episode 5 of RunTalk

Episode 5: How to tell the difference between an injury and a niggleJames Bell

Running is tough on the body. When training for events, it’s not uncommon to feel niggles in your legs and feet. It is important to realise when and if an injury is lurking and how to prevent a simple niggle transforming into a debilitating injury. Listen up and learn how to distinguish a simple running niggle to a full blown injury with guest speaker and coach, James Bell.

About James:

– 2016 intraining Coach of the Year
– Marathon runner

Article: Three easy self checks to determine if your issue is an injury or a niggle.
Click here to view the full article

RunTalk Ep04 – Comfort zones & eating right

runtalk-intraining-logoWelcome to RunTalk episode 4 with Steve, Margot and special guest this week – Liz Lovering. Liz is a qualified chef, dietitian and nutritionist at intraining Running Injury Clinic. Liz is an experienced runner having completed multiple marathons and is using her extensive knowledge of food and nutrition to help runners realise their potential and fuel right.

This week together with our guest Liz Lovering we discuss how to take your running to the next level and help maximise your potential by fueling right for running.

Click here to listen to episode 4 of RunTalk

Episode 4: Running outside your comfort zone and how to eat for running

Running is uncomfortable… or does it have to be? In the ever popular world of GPS running watches, we are often a slave to listening to our devices and often forget to run by feel. Listen up and learn how to run by feel and maximise Liz_Loveringyour potential with correct nutrition, pre, post and during exercise plans with guest speaker and dietitian, Liz Lovering.

About Liz:

– Qualified chef, dietitian and nutritionist
– Marathon runner
– Chef of Prince Rupert, financial manager for Rolling Stones

 

EATING AND NUTRITION FOR RUNNING
22 February 2017
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RunTalk Ep03 – Training Programs

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

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

Click here to listen to episode 3 of RunTalk

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

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

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

Goal setting – The need to know

GOAL SETTING – How it is done…

stevemanning_clubBy Steve Manning – Podiatrist, coach, runner

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

GOAL SETTING SEMINAR
8 February 2017
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CHARACTERISTICS OF GOALS

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

MarathonSchool1TYPES OF GOALS

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

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

MAJOR RACE GOALS

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

LEVELS OF GOALS

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

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

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

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

RunTalk Ep02 – Goal setting

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

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

Click here to listen to episode 2 of RunTalk

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

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

Benita Willis - World Cross Country ChampionBenita Willis Facts

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

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

GOAL SETTING SEMINAR
8 February 2017
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