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Ankle Sprains

FromSole_AnkleSprain1Ankle Sprains and your running

Ankle sprains are a common running injury that may result in anything from minor short term impairment to severe pain and chronic instability. They can arise from seemingly innocuous event – stepping on a slightly uneven surface, to more predictable occurrences eg slipping during an evening trail run in wet conditions. The ankle is most commonly sprained in an inverted position – this is where the lateral (outside) part of the foot tilts downwards and the force of your bodyweight and momentum causes one or more of the ligaments on the outside ankle bone to stretch. Ankle sprain injuries are typically assigned a grading from 1 to 3 based on the degree of damage to the ligaments.

Ankle sprain grades

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

Treatment

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

Rehab and Pre-hab

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

Cyclone Debbie – Early Closure

In the interest of public safety, intraining Running Centre will be closing early on Thursday 30 March 2017 at approximately 12:00pm.

CLOSING EARLY AT 12:00PM
30 March 2017

We urge all residents to stay indoors and avoid using the roadways if possible.

We will recommence normal operating hours from 9:00am – 5:30pm on Friday 31 March 2017.

Our apologies for any inconvenience this may cause.

Stay safe and happy running,

intraining Running Centre

Rainfall

 

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.

NEW ASICS Flytefoam

Lightweight and durable – A shoe that does it all

DS Trainer 22: Featuring NEW ASICS Flytefoam

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

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

A closer look at DS Trainer 22

Upper

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

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

Midsole

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

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

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

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

OutsoleAsicsFlyteFoam_DSTrainer2

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

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

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

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

Stress fractures and bone stress

STRESS FRACTURES and BONE STRESS

What is a Stress Fracture?

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

What are the Symptoms?

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

What Causes Stress Fractures?

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

What Do I Do?

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

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

When can I get back running?

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

StressFracture1Common TYPES of Stress Fractures?

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

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

Niggle or injury?

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

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

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

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

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

Nike Flyknit Streak

Nike Flyknit Streak – Two birds. One stone.

By Shaun Lee
Runner and intraining Sponsored Athlete

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

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

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

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

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

Who should give these shoes a go

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

Similar shoes: Brooks Racer ST | Mizuno Hitogami

Who these shoes wouldn’t suit

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

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

RunTalk 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
Click here to RSVP

Job Opportunity: Graphic design

Graphic designer: Job opportunity

Do you love your running? Looking for part time work that fits in with your current lifestyle? Immerse yourself in running and join an exciting small business.

We are currently seeking a graphic designer who is able to think on their feet and work with our marketing team to help deliver eye catching, engaging and enticing graphic content in both web and print media.

POSITION FILLED 3 MARCH 2017

GraphicDesign2Qualifications/experience

  • Graphic designer
  • Experience in web ready and print media content
  • High level of competency in Photoshop, Illustrator and InDesign

Requirements

  • 1-2 days per week
  • Own computer with graphic design suite
  • Ability to deliver and execute tasks efficiently

Benefits

  • Work from home
  • Flexible work schedule
  • Work within a small team
  • Autonomy and encouragement to think outside the box
  • Capacity to develop your portfolio

If you are interested in working with the team at intraining Running Centre and have graphic design qualifications, we would love to hear from you. Please email your resume and portfolio of previous work to [email protected].

Goal setting – The need to know

GOAL SETTING – How it is done…

stevemanning_clubBy Steve Manning – Podiatrist, coach, runner

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

GOAL SETTING SEMINAR
8 February 2017
Click here to RSVP

CHARACTERISTICS OF GOALS

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

MarathonSchool1TYPES OF GOALS

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

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

MAJOR RACE GOALS

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

LEVELS OF GOALS

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

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

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

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

RunTalk Ep02 – Goal setting

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

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

Click here to listen to episode 2 of RunTalk

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

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

Benita Willis - World Cross Country ChampionBenita Willis Facts

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

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

GOAL SETTING SEMINAR
8 February 2017
Click here to RSVP

 

Megabake – Quality sports bars

intraining Running Centre are proud stockists and supporters of local Brisbane company Megabake and is produced by bakers. The high quality, natural ingredient bars are a perfect source of energy ideal for before, after and during training to maintain your energy levels. Megabake bars are ideal for those with sensitive stomachs who are looking for a real food alternative in a pint-sized package.

Megabake was born out of a need for a premium, portable source of nutrition for endurance activities. The bakers, before they were the bakers, were disillusioned with the quality of the sports nutrition products available in the Australian market; overly processed, overly priced, inadequate nutrition, too many additives and not pleasant to eat.

Megabake is a Brisbane-based small batch baker of an energy bar of the highest order. We proudly stand behind what we passionately believe is the best energy bar available, and it is produced locally which means it is practically from the bakers door to your tummy.

What is the Megabake difference?

  • Natural fresh ingredients
  • Developed in conjunction with Accredited Sports Dietitian
  • Low FODMAP
  • Dairy free
  • Low gluten
  • Vegan friendly
  • Locally made in Brisbane

Key nutritional facts (serving size 60g)

  • Carbohydrates: 27g
  • Protein: 9g
  • Kilojoules/Calories: 1110kj/265cal

Megabake is a fantastic tasting portable energy bar that is perfect for pre-activity with coffee, during-activity with suffering or post-activity recovery. The common formula for all Megabake energy bars is: massive energy content; balanced nutrition from a wide range of energy sources; exceptional flavour, texture and mouthfeel, and easy digestibility during exercise.

Drop by intraining Running Centre today and ask our staff about Megabake and give one a trial before, during or after your next training session and feel the difference

New HOKA for 2017

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

HOKA Bondi 5

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

Updates to the Bondi 4

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

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

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

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

 

HOKA Arahi – NEW

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

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

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

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

Hoka Clifton 3

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

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

Hoka at intraining Running Centre

footwearcloseup (800x533)

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

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

Love2Run – January17 e news

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

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

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

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

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

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

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

Stay healthy, keep active and have a happy run!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Get your running right for 2017 with Running Form Workshop Series

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

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

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

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

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

New Year Sale weekend

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

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

NEW YEAR RESOLUTION MEGA SALE WEEKEND
13-15 JANUARY 2017

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More deals to whet your appetite for a spending frenzy

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

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Childrens Footwear

Children’s Footwear – A Priceless Investment

Your children’s footwear is a priceless investment in their future. It’s important to purchase good quality shoes, and also ensure they are well-fitted.

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

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

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

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

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

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

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

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

By Emily Donker
intraining Podiatrist, Runner and Coach

Saucony Guide Review

Saucony Guide – A comparison in support

By: Daniel Manning
intraining Staff Member
Marathon finisher

sauconyguide1It is no secret that I have been through a lot of shoes since I started running. At the moment though, I have been using two popular shoes from Brooks and Saucony. My current poison resides with the Brooks Ravenna and recently wanted to compare it to another similar shoe, so I decided on the Saucony Guide. Both shoes provide mild pronation control and have similar weights, (Guide 275g, Ravenna 300g).

Upon standing up in the Guide I could immediately feel the slightly softer material on the sole which was a welcome surprise and quite comfortable. The other major difference was the shape of the shoe. It was wider around the heel and middle of the shoe while the Ravenna hugged my foot a bit more. As my foot is fairly narrow, I suspect a higher arched and perhaps slightly wider foot would be worth trying the Saucony Guide.

After running in the shoe they were both very similar but the Guide felt like it had a firmer support system in the arch which provided better support for my over pronation. This was quite surprising, given the Guide was lighter weight than the Ravenna. As a long time Ravenna user, I felt slightly smoother running, but this may also be because I have adapted to the shape and feel. I can definitely recommend the Guide as an alternative to someone who needs more support in the arch and who has a higher instep to fill out the depth of the shoe.

saucony_guide2Key reasons why I like the Saucony Guide

  • Lightweight
  • Superior cushioning
  • More supportive than the weight suggests
  • Well priced at $179.95

Saucony Guide Specifications

PRONATION: Moderate Support
ARCH: Medium, High
BODY BUILD: Small, Medium, Large
SURFACE: Road/Track
WEIGHT: 275g (mens size US9) /235g (womens size US9)
MIDSOLE DROP: 8mm

Review date: 1 January 2017

New Year, New You

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

Run101 Conference Day – A running masterclass

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

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

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

Details

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

Keen to find out more? Click here…


Running Form Workshop Series 2017

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

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

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

Details

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

Put the right foot forward and find out more here…

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Happy Holidays

From all of us at the intraining Running Centre, we would like to thank you for supporting us throughout 2016. We hope that you have accomplished some epic things during the year that you are proud of.

For now, we wish you all a happy holiday and look forward helping you reach your goals in 2017.

Until then… be happy, be merry, then be ready for the New Year!

intraining Running Centre team

psst…remember, we are open during the holidays. Drop by and say hi!

Love2Run – December16 e news

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

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

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

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

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

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

Stay healthy, keep active and have a happy run!

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

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

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

Tifosi Seek FC

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

Congratulations to Steven Trim of Brisbane!

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

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

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

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

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

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

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

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

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

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

Click here for extended trading hours

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

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

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

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

Click here for more information

December running form workshop

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

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

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

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

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

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