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

The Danger of Downhill Running

Stay Safe running the trails….

Understand the dangers of downhill running

By Doug James – Physiotherapist and Podiatrist – intraining Running Injury Clinic

Running up hills is tough!!

It can feel like gravity has a personal vendetta against you.

Running uphill requires considerably more strength and effort compared to running at a similar pace on flat ground. The ‘however’ is the descent on the other side – a chance to catch your breath, regather your speed and let gravity make it to you for being man to you on the way up.

Training on hills can have enormous benefits to your fitness and running ability, with many road runners turning to the trails to bridge the offseason between races. Being a capable downhill runner can make a significant difference to your running performance in a race,  and reduce your risk of injury while training.

While road runners tend to seek out flatter terrain (hence the popularity of the Gold Coast Marathon), hills are part and parcel of most trail runs. In order to get the most out of your trail running, or a hilly road race, it helps to understand what goes on – and what can go wrong when running on hilly terrain.

Impact on running form

There are a few key differences in the way that you run on hills compared to flat ground. When running uphill, your stride length decreases, step rate increases, and work rate (effort) increases proportionally with the steepness on the terrain [2]. In contrast, downhill run is typically linked to longer stride length, lower step rate per minute, and decreased effort – between 0-20%  negative gradients (work rate actually increases on very steep downhill sections) [1,3].

 

Downhill running also alters the way your legs respond to impact[3], and this will vary based on your level of experience[1], conditioning and if you are currently injured. Interestingly, ground contact time – a factor linked to numerous overuse running injuries – tends to be higher on trails than road[2], irrespective of the terrain. Knee movement is also quite different with downhill running compared to flat terrain running. Landing tends to occur on straighter legs, but there is far more flexion (bending) during the shock absorption phase[3] which may explain some muscle and joint soreness felt after a run. 

 

Running form can be harder to maintain during downhill running. Your ability to keep your hips level, and knees stable is more difficult due to the increased impact forces and rapid foot strike rate. Additionally, fatigue and your attention level are likely to be affected due to the challenging terrain which will further diminish running form quality.

 

While the downhill component is enjoyable, as discussed, it can be more taxing on the body and is not without some risk. These risks or dangers can be classed into different categories – traumatic injuries and overuse injuries.

Traumatic injuries

Traumatic injuries include things such as ankle sprains and fractures.

Ankle Sprains

Ankle sprains are more likely when running downhill compared to uphill due to the velocity and landing position of your foot. If you get out of control or fail to negotiate an obstacle you can be left with a very uncomfortable injury to your ankle and a long walk back to the finish. Ankle sprains can have a frustratingly long recovery time.  

See the previous month’s article:  “There’s no such thing as a harmless ankle sprain”

Fractures

Fractures can and do occur during running (possibly more likely on trails). Different from stress fractures which tend to be a result of overtraining, traumatic fractures can happen in an instant and may be caused by slipping over or falling off a trail.

Running in shoes with poor grip or on slippery surfaces, having poor visibility, or attempting terrain beyond your ability may result in a fall resulting in fracture. Ribs and arm bones are particularly prone to fracturing, so it pays to make sure you have the right shoes and equipment with you, and run within your limits. Rib fractures can be a medical emergency particularly if they are accompanied by difficulty in breathing and should be assessed in an Emergency Department at a hospital urgently.

Overuse injuries

Overuse injuries are common in distance runners –occurring to both those that run on the road and on trails. They occur when the level of exertion exceeds the ability of tissue (muscle, tendon, ligament and/or bone) to adapt. This can occur during a single run but is more likely to result after several runs where there hasn’t been sufficient recovery.

Overuse injuries are common in newer runners (those with less than one year of recent running history) but can occur to more seasoned runners that increase their running volume and/or intensity too much and too quickly.

4 common overuse injuries linked to downhill running are:

#1  Pain under the knee cap – Patello-Femoral Pain syndrome (PFPS)

PFPS is pain around the knee cap (patella) caused by it rubbing on the thigh bone. With comfortable paced walking and flat ground running the patella should glide smoothly as the knee bends and straightens. Downhill running results in increased movement and pressure on the knee making this injury more likely.

#2  Pain above or below the knee cap – Quadriceps or Patella Tendinitis

Similar to PFPS, the increased bending of the knee will increase strain on the tendons around the knees. Soreness above and/or below the knee cap may be a sign that the tendons have become injured.

#3  Sharp pain on the side of the knee: Illio-Tibial Band Syndrome (ITBS)

ITBS is a particularly nasty running injury frequently seen as a result of downhill running – either too much of it or with poor technique.

#4  Shin pain – Medial Tibial Stress Syndrome (MTSS)

This is an injury that can affect road and trail runners, particularly those that increase their training load too rapidly. Aside from load management issues, MTSS may be more likely in downhill runners due to increased impact, tibia torsion (twisting of the shin), or muscular vibration as the calf and ankle flexor muscles work to absorb shock and stabilise the leg. 

Become a good downhill runner

Beyond healing, rehabilitation of the above injuries involves understanding the mechanism of why they happened and how to reduce the risk of reoccurrence. Improving your downhill running technique can help to reduce these injury risks.

Becoming good at downhill running can be hugely rewarding, and while it’s not without risks, being aware of what can go wrong can help to minimise the dangers.

Stay tuned for the next article discussing how best to approach downhill running – from strength and conditioning to running form advice.

BONUS TIP… for the busy runner!!

Find it tricky to make time to do your exercises? 

Get Doug’s #1 exercise he recommends to stay strong running downhill. Click HERE.

Have a few niggles already?  

Get rid of them before the next race season.

BOOK an appointment now!

Other useful tips:

 3 key strength exercises taken from our “Trail Running Exercise Plan”.  These are a great snapshot you can use to start your trail running strength program.

Your running injury helpline 11

References:

(1) Björklund, G., Swarén, M., Born,  D., Stöggl, T. (2019) Biomechanical Adaptations and Performance Indicators in Short Trail Running. Frontiers in Physiology. 10, 506. URL=https://www.frontiersin.org/article/10.3389/fphys.2019.00506    

(2) Franz, J. R., Lyddon, N. E., & Kram, R. (2012). Mechanical work performed by the individual legs during uphill and downhill walking. Journal of Biomechanics, 45(2), 257–262. https://doi.org/10.1016/j.jbiomech.2011.10.034

 (3) Vernillo, G., Giandolini, M., Edwards, W. B., Morin, J.-B., Samozino, P., Horvais, N., & Millet, G. Y. (2017). Biomechanics and Physiology of Uphill and Downhill Running. Sports Medicine (Auckland, N.Z.), 47(4), 615–629. https://doi.org/10.1007/s40279-016-0605-y

BROOKS Launch – The bridge between a trainer and racer

Brooks Launch 8:  

The Bridge between a trainer and racer

Now available in neutral and stability versions.

When you first start running it is hard to know what shoe will be the best for you.  The more you run and the more strength and co-ordination you gain, the closer you get to your ideal running biomechanics.  This is when your shoe choice opens up to include multiple shoes for different conditions. 

 

As you increase your weekly kilometres and number of sessions there becomes a point when you should have multiple pairs of shoes.  That occurs for most people between 40 and 60 kilometres a week.  At this stage, you should try and have two different kinds of shoes.  That way the stress you put on your feet changes between runs and that helps reduce injury risk.

 

If you have a training shoe then it would be better for your second pair to be a lighter trainer to use for speedwork and races.  Not everyone should go straight to a racer or racer/trainer.  A better first step is a shoe like the Brooks Launch that bridges the gap between having a training shoe and having a racing shoe.

 

The Launch is about two-thirds of the weight of a high mileage trainer like the Adrenaline.  The reduction in weight is only one of the benefits.  It is also more flexible and firmer.  When you run in the Launch it gives less resistance during weightbearing so you do not have to fight the shoe as you run faster with a greater range of motion.  The firmer midsole means less loss of power in propulsion.  All three of these factors translate to faster running.

 

The Brooks Launch has been a very popular and successful shoe for many of the runners at my speed sessions.  Each Brand has shoes that are in this category of a lightweight trainer.  Why not drop into intraining at 535 Milton Rd Toowong and try them out.

 

 

Run faster with light weight shoes

Light weight shoes make you run faster…  that’s a fact!!

So if you are trying to improve your times, are doing speedwork, or even want to have days when you feel lighter on your feet then you want to check this out…

With faster running:

  • your form improves
  • you become more coordinated
  • you become more efficient i.e. don’t waste so much energy
  • you don’t need to the same amount of support or cushioning

What you want is a shoe that makes you feel as if you are hardly touching the ground…  light, easy and FAST!!. 

Read on to see:

  • What’s so good about light weight shoes
  • Your options  – What shoes are on the market for you to try
  • A quick ‘test’ you can take to help you decide what type to go for

This is what you will find with lighter shoes…

#1. LESS WEIGHT

They make it easier to run faster for longer thanks to reduced weight. Your feet are the part of your body that moves the most so every gram off means energy saved.

#2. MORE RESPONSIVE

Racing shoes and lightweight trainers do not block your normal action as much as a trainer. Your running form changes at faster paces and becomes more effective and efficient.  A lighter more flexible shoe supports a better running technique while also reducing the loss of force in propulsion.

#3 LESS INJURY

Running stress can lead to injury. By alternatively wearing two pair of shoes with a different amount or type of support you change the stress that is on your feet.  This changing stress leads to better adaptation, stronger bones and tendons, and less injuries

#4 HOT LOOKS

Racing shoes are brighter and flashier. When they look great you feel great.  Red was scientifically proven to be faster in a landmark study on confounding variables.  If you are going to run faster you might as well look the part at the same time.

#5. MAX SPEED

You will run faster in a racing shoe for many of the reasons explained above. Depending on the shoe and the person it can be anywhere from 3 to 10 seconds faster per kilometre.  That translates to a PB.  One thing you need to consider is that you are trading protection for speed in a race.  You will be sorer after using racing shoes especially when you first start.  Give yourself more recovery afterwards and you will learn to thrive on a lighter shoe.

THE LIGHT WEIGHT SHOE GUIDE

Light weight shoes are categorised by weight.

This is our classification guide:

Racer / trainers:

Light weight shoes that bridge the gap between a racing shoe and a training shoe.  These are perfect for your long races such as marathons, great for speedwork and if you still want a little more support.

They are categorised because they have more cushioning, are stiffer than racing flats and can be quite soft.

“I consider myself a slower runner…  Can I wear light weight shoes too?”

The answer to this is really dependant on how smooth you feel running in a lighter shoe.  But, YES, certainly a lighter weight shoe than your main training shoe wil definitely help.

The best way to decide how light you can go is to come and try a few different shoes on in our shop on the 25 m track we have.  This way you can feel which one you feel most comfortable in.

Need more help to choose your light shoes?

TAKE the “How to choose a fast shoe test” quiz or BOOK in to see one of our podiatry team.

The light weight shoe test will show you where on the spectrum of “Shoe Lightness” you are likely to sit when it comes to choosing the weight of a shoe suitable for you.  This is just a guide as the truly best way to know which shoe will suit you is by coming into intraining Running Centre.

We’ll talk you through how to choose the right shoe

TRYING THEM ON is the single most important factor in choosing your shoes.

Steve ‘The Footman’- Podiatrist, Running Coach, Founder of intraining Running Centre

P.S.  BOOK a shoe fit appointment with our running podiatry/physiotherapy team.  This is perfect if you have a more difficult foot or just want a podiatrist’s opinion

There is no such thing as a harmless ankle sprain…

By Doug James, intraining Physiotherapist and Podiatrist

Ankle sprains are a common injury [2,3], and they tend to hurt – at least a little bit. While most minor sprains tend to heal well, all ankle sprains should be assessed to differentiate the sprain type and severity and to determine the recovery period [3,4] as returning to sport too soon comes with the risk of long-term consequences [2].

What is an ankle sprain?

Ankle sprains occur when your foot rapidly rolls excessively and strains (or ruptures) the fibres in the ligaments attaching your ankle to the side of your foot. The inner (medial) side of the ankle has strong ligaments, however, the outer (lateral) side of the ankle is less well supported and is prone to injury when the ankle rolls over the outside of the foot[2] (yet another design flaw in the human body). This tends to happen commonly in stop-start sports such as basketball or soccer[2], but runners – particularly trail runners susceptible to this injury. Where damage occurs to the ligaments, this is graded on a 3-point scale from mild to severe based on injury history and clinical tests, with diagnostic imaging used occasionally to provide further insight.

Mild sprains (Grade 1)

In mild cases (Grade 1) the lateral (outside) ankle ligaments may be stretched or slightly damaged, some pain is felt usually at the time of the injury and usually improves over the course of a few days. Some swelling is expected and bruising may or may not occur during this time.

Moderate sprains (Grade 2)

Moderate, or Grade 2 injuries are generally painful for longer as there is a larger degree of damage to one or more of the three ligaments. Walking can prove difficult due to pain, and the ankle will likely be swollen with bruising developing that may last for a couple of weeks on the side of the foot, ankle and/or lower leg.

Severe sprains (Grade 3)

Grade 3 (severe) injuries can sometimes be less painful than Grade 2 injuries as the completely ruptured ligament(s) tend to stop hurting after a couple of days. The ankle is significantly less stable due to the lack of supporting ligament support and can progress on to long term injury if not properly treated.

Early treatment for Lateral Ankle Sprains

Initial treatment should begin as soon as possible and involves protecting the injury from further damage. If the ankle is significantly sore, it is best not to continue to run with the injury as pain and the resultant reduction in reflexes will force changes in gait and may make the injury grade worse. While the use of ice packs has been challenged more recently (arguments have been made that this can slow healing) they can be useful for reducing pain. Compression and elevation are accepted treatments and should be administered ASAP. Early mobilisation (walking) is useful in most cases as it encourages faster healing, but should be done in moderation over the first couple of days. X-rays are generally only required if you are unable to stand on that foot due to pain, and there is tenderness on the bony parts of the side of the foot or ankle. Pain in these locations can be indicative of a fracture and should be treated with additional care with a fracture boot, plaster cast or occasionally surgery.

Return to sport rehabilitation

It’s been shown that all grades of ankle sprains result in reduced strength and balance in that ankle [2]. Failure to address these deficits results in a higher than average likelihood of re-injury, and possibly a more severe grade injury. Additionally, other injuries to the ankle or leg can result. A good rehabilitation plan will include a personalised program aimed at addressing your particular deficits and restrictions present at assessment. This should be reviewed through the course of the rehabilitation process to ensure the exercises are suitably challenging and are being performed correctly. Returning to running (or sport) may happen as early as one week post sprain for lower grade injuries, though this should be done at an easy intensity and for a short amount of time. In cases where the initially diagnosed Lateral Ankle Sprain is persistently painful, or not responding to a rehabilitation program, suspicion a more complex ankle sprain should be raised. These types of injuries are discussed below and may require further imaging [5].

Avulsion Fractures

Ankle sprains that make standing unbearable are complicated by possible fracturing of bones in the foot, ankle or lower leg. When the ankle rolls during a sprain there is often a forceful muscle contraction that can pull bone away from the muscle insertion. This tends to occur on the lumpy part of the side of the foot (styloid process and/or fifth metatarsal shaft). In other cases, the bone fragment may be avulsed due to the ligament attachment pulling it away from the main bone. This can happen on the inside and outside aspects of the ankle, and rarely on the proximal fibula (just below the knee on the outer side of the leg). Detection of the fracture is usually done with X-ray at the time of the injury, and sometimes 2 weeks later if the initial scan is inconclusive (evidence of bone healing is more easily detected at this time and is indicative of a recent fracture). Depending on the location and severity of these fractures, treatment can involve anything from use of a fracture (moon) boot with crutches, through to surgery to reattach the bone.

High Ankle Sprains

High Ankle Sprains are a more serious type of sprain that tends to involve a twisting movement of the lower leg (which may if the foot is caught on a rock while the body twists away from it) [4]. With this injury, pain tends to be felt higher above the ankle joint as the fibres the hold the two shins bones together are damaged. In addition to specific clinical tests, diagnosis of this injury usually includes a standing X-ray, and Diagnostic Ultrasound or MRI. Return to sport can occur in as little as two weeks for mild cases [4], though severe cases (where the shin bones have separated considerably), surgery is required to stabilise the leg and ankle.

Osteochondral Talar Dome Lesions

Osteochondral Talar Dome Lesions (TDL) involve damage to the cartilage and bone on the top of the talus bone (where the foot to the shin). There are several different grades of this injury depending on the severity of damage to the cartilage and bone. It is not well understood how these injuries develop, though chronically unstable ankles (i.e. those that do not regain sufficient ligament strength after a strain) are at a greater risk [1]. There is evidence that bone bruising is often present in the Talus after some ankle injuries which may lead to the develop of TDLs [5]. This bone bruising can be present for over 9 months [5] Osteochondral TDLs may involve compression of the bone and cartilage, or have a chip of bone dislodge within the cartilage. Diagnosis is made via MRI or CT scans, and will usually involve a period of immobilisation (fracture boot), and to a year of recovery. In recurrent TDL injuries, or where the ankle is chronically unstable surgical reconstruction of the ankle joint may be necessary.

Early assessment is key

Runners can be their own worst enemies when it comes to stoically (or stupidly) ignoring injuries. Ankle sprains are an injury that deserves respect. Early assessment is essential to help guide you through the recovery and rehabilitation process while helping reduce the risk of it developing into a potentially more serious injury. If you’ve recently sprained your ankle, or have a recurrent history of this injury contact the intraining running injury clinic to discuss how best to manage your injury.

References

(1) Gregush, R. V., & Ferkel, R. D. (2010). Treatment of the Unstable Ankle with an Osteochondral Lesion: Results and Long-term Follow-up. The American Journal of Sports Medicine, 38(4), 782–790. https://doi.org/10.1177/0363546509351556 

(2) Kobayashi, T., & Gamada, K. (2014). Lateral Ankle Sprain and Chronic Ankle Instability: A Critical Review. Foot & Ankle Specialist, 7(4), 298–326. https://doi.org/10.1177/1938640014539813

(3) Mauntel, T. C., Wikstrom, E. A., Roos, K. G., Djoko, A., Dompier, T. P., & Kerr, Z. Y. (2017). The Epidemiology of High Ankle Sprains in National Collegiate Athletic Association Sports. The American Journal of Sports Medicine, 45(9), 2156–2163. https://doi.org/10.1177/0363546517701428 

(4) Miller, B. S., Downie, B. K., Johnson, P. D., Schmidt, P. W., Nordwall, S. J., Kijek, T. G., … Carpenter, J. E. (2012). Time to Return to Play After High Ankle Sprains in Collegiate Football Players: A Prediction Model. Sports Health, 4(6), 504–509. https://doi.org/10.1177/1941738111434916 

(5) Wang, X. (2017). The Significance of MRI in Process Change of Osteochondral Lesion of Talus. Foot & Ankle Orthopaedics. https://doi.org/10.1177/2473011417S000408

Running at the Mouth

Running at the Mouth

with Margot Manning

intraining Running Centre is on the move!!

Our building is getting a makeover with new dining and coffee shops to replace the running track you have all used to test your running shoes.  

Don’t worry though… we have a new track being built just around the corner in Milton.   

We can’t wait to show you our stylish new location…but you are going to have to wait!!  Our big reveal with a new look shop, Podiatry & Physiotherapy Clinic, and running track won’t happen until October.

While we all wait in anticipation for our big reveal, let me share with you some of the experiences we’ve had since moving from Toowong into Park Rd 15 years ago.  

  • Our Easter Sunday Race turned into the Twilight Running Festival
  • Race entries are no longer paid by a cheque in the mail…  It’s all online!
  • Our Podiatry clinic expanded with new pods and a physio
  • The intraining Marathon School formalised
  • Our training groups tripled in size and some of our runners, wanting to share their love of running with the community, became coaches. We now have a team of nearly 40 coaches and a running club of over 1000 members.
  • The shoe wall evolved from a stark white and navy selection of shoes to a rainbow wall full of bright, irridescant running shoes.  
  • New Balance finally made the leap from its traditional white leather and blue suede running shoes to become multi-tonal – but they are still known by their number!
  • “Born to Run” generated the fantasy of getting in touch with our earth roots advocating the barefoot running fad only to be replaced now by shoes that are built on clouds –  plus you all now ask “what’s the pitch (drop) of the shoe!!”
  • GPS watches revolutionised racing by replacing the handwritten splits on our arms, removing the mathematical tension of pace calculation at 15km of a half marathon, and letting you know how “accurate” a race measure maybe – all with a simple buzz on your wrist
  • The parkrun phenomenon began
  • Carbon fibre plates have created a generation of feather-light racing shoes
  • AND my all-time favourite… seeing 100’s and 100’s of runners experience that joy from running when they reach their goal, meet new running friends, and become a part of one of the most amazing communities in the world… the running community. 

To sum this all up is a quote from my husband’s favourite runner and the first ever female Olympic Marathon winner (1984), Joan Benoit Samuelson…

“Life (and running) is not all about time but about our experiences along the way.”

Thanks for being a part of our running experiences and we can’t wait to share many many more with you in our running world.  

Watch out for more developments at intraining Running Centre over the next year…  and keep running!!!

Margot

P.S.  What have you seen change in your last 15 years of running?? Send me a message so I can add it to the list!!

P.P.S.  Did you know that when I first started working in the shop (29 years ago!!!) brand new running shoes did not have their laces in them.   That’s when I learnt how to have conversations with people… sitting on the shop floor (in Taringa), lacing up shoes!!

Should you wear a shoe with a CARBON FIBRE PLATE?

Should you wear a shoe with a CARBON FIBRE PLATE?

By Steve Manning – The Footman

Back in 2004 Darren Stefanyshyn from the University of Calgary published a paper about how increasing shoe bending stiffness could increase sprint performance.  While a number of running shoes have utilised this design feature over the years it was not really popularised until the Nike 4% shoe began to make an impact at the front of races.  In the next year, almost every brand will have its own running shoes with carbon plates in the midsole.
 
Why?…  because these shoes are being worn as the PB shoe… the ones to make you run faster.  
 
While it might seem like a simple matter of just buying one of these shoes in order to achieve a PB, it is not that simple. Stefanyshyn found that “The stiffness each athlete required for his or her maximal performance was subject-specific but was not related to subject mass, height, shoe size or skill level.”  Individual differences in biomechanics and force in the calf muscles may determine what is the appropriate shoe stiffness for each runner to achieve maximal performance.  
 
In some cases, excess stiffness may decrease performance or add to injury risk. I had a patient recently who ran in a carbon plate shoe at the Gold Coast Marathon and ended up with a foot injury.  On examination, she had a functional restriction of her big toe joint when it was loaded during propulsion.  The combination of her restricted range of motion with a stiff shoe led to an overuse injury in an adjacent joint. 
 
How will you know if a carbon fibre plate shoe will work for you?
Here are some key questions when considering buying one of these shoes:
1.  Will you be running fast enough to get the benefit of a shoe with extra midsole stiffness?
2.  Do you have a structural issue that could prevent the shoe from working and lead to an injury?
3.  Is the improvement of good value for money considering the cost of these shoes versus their reduced durability?
 
The options of carbon plate shoes are about to boom with NB, Hoka, Brooks and Saucony all about to bring out new shoes.  There are now multiple studies showing the advantage of carbon plate shoes.  You may need to try a few different models to find the one that suits your biomechanics the best.  
 
Article By Steve Manning, Podiatrist & Running Coach, and founder intraining Running Centre
 
Back in 2000 when the Australian Runners World launched its magazine, Steve wrote many articles under the tagline of FOOTMAN. He has a special interest in footwear. In particular, he has a special interest in footwear biomechanics which focuses on how the foot and shoe interact while running. If you have any questions about footwear, running and injuries you can email him [email protected].

Running Form Tips

5 Strategies to improve your running form

with  intraining podiatrist, Coaching Director, Level 3 Coach Steve Manning

A common question we are asked is,  “How do I  improve my running form?”

Running technique is frequently blamed for slowing up too much, running injuries, finding running ‘hard’, or not being able to get faster.  There are many advocates of a particular way of running.  However, one way of running is not suitable for every runner.  In fact, it can be difficult to identify how technique influences injury risk and running economy.  Even the influence of impact forces on injury risk is often raised but poorly linked.

What you really need to know is, your function or the way you run must follow your structure.  That is, your innate flexibility and strength will determine your optimum running technique (form) at every speed. This concept is the same no matter if you feel you are fast or slow.   World records and Olympic medals have been won by runners with very different techniques. Aside from talent, and traiing, the major difference between an Olympic marathon winner and others in the field, is their ability to hold their form.  

It can be a  challenge to change your running form with sometimes unknown results,  that does not mean that it is not worth trying.  For some runners, changing running form can be the reason for their inefficiency, lack of speed,  or repeated injuries.  For others, it is a way to get that extra small improvement when they have hit a performance plateau. Ultimately, form training sessions are used to help you gain a better sense of how you are moving when running.  

 

Working on improving your technique should be a small part of a weekly routine.  It can be beneficial to have a three-week phase twice a year where you work on technique.  Our intraining Running Form Workshops have a particular focus on teaching you how to sense the way you move and what works best for your skeletal structure.  

 

Why should you change running technique?

Efficiency:   

Running technique should change depending on your speed and target distance.  If you use a long-distance running shuffle technique while trying to sprint or run fast over hills then you will increase your injury risk by losing mechanical advantage at the joints.  At the same time, a powerful bouncy gait may be very inefficient for longer distances.

Frequent Recurring Injuries.

If you have had a series of injuries or an injury that is not resolving then you need to identify whether the technique could be the cause.  Treatment may relieve the symptoms.  But if you are aggravating the tissue every time you come back to running then it may never resolve.

Compensatory Gait

Some injuries may cause muscle atrophy leading to limping and a change in muscle function.  This compensatory running style can lead to overuse and a secondary injury.  That is why it is important to have a thorough rehab program after the injury to build back both strength and recruitment of muscles.

 

5 Strategies to change your running form.

Changing your running form is a process.  Before jumping into doing the actual drills or sessions, create a plan that incorporates these 5 strategies:  

Strategy #1: 

Understand your Biomechanics

Remember, your form is going to be different to your running buddy’s. When making changes to your running form, you want to understand the mechanics of the change you are trying to achieve. 

If you change the position of one joint then it will have repercussions all the way through the kinetic chain.  It can sometimes be better to work on gaining coordination and control before trying to make a major change to technique.  This is done using a series of simple drills with increasing difficulty.   Here’s a checklist you can use to get started.  If you answer yes to two or more, it is worth checking in with one of our running podiatrists to review your biomechanics to help you understand reasons for these movement and postural features.:

      • Do your feet make much noise  when you run?
      • Look in the mirrow…Do you have a ‘sway’ back?
      • Do you have stiff  joints or are hypermobile?
      • Do your arms move across your body when you run?

Strategy #2

Adaptation:  Let your body adapt

Changing your form, shifts the forces from your running to different tendons, joints and bones.  Your body has to adapt to these changes in load and you want to allow time for this to happen.  For example, if you want to move to more of a forefoot striking technique then you will need to build up the strength of your tendons and connective tissue.  As you shift where the forces are being absorbed your bones will begin to remodel and may be more susceptible to stress and stress fractures.

Allowing time with these changes reduces the risk of injury and increases your strength as a runner.  When your add form work into your training, adjust the training your do for the first few weeks to not have as hard sessions or reduce your mileage.  

Strategy #3

Patience: Change will happen over time.  

Learning new skills is always more difficult and seems very slow in the beginning.  Allow time.  You will feel un-cordinated.   Give yourself 6 to 8 weeks of regular, short sessions of formwork to develop enough strength to run with a new running style.  Try not to push it too soon as you will likely break down.  Once you include the regular repetition of the drills and exercises, you will notice a difference in your running.  You should feel smoother, as if you can run more strongly and of course, improve your times.  

Strategy #4 

Overuse:  Don’t over do it

With any new exercise, you attempt it is possible to have too much of a good thing.  10 minutes of exercises two or three times a week can be enough to start you on a running form revolution.  If you decide to do 30 minutes of drills every day then it will not last. Refer back to the adapation your body has to make with the new loading and movement patterns.  

Strategy #5 

Focus:  Take one step at a time.  

Keep the form sessions simple.   It is hard enough to make one change.  Fixing too many things will dilute your focus and reduce your chance of success.  For example, if you think you have a running fault then try to work on fixing that problem rather than trying to change everything at once.  Break down the form change you want into steps, and focus on one or two of those at a time. 

Create an action plan for yourself –  make a list of the different aspects of your running form you would like to work on, then add one to your training program days as your focus.  

Changing your running technique can be a huge challenge but has the potential to pay off in a big way.  Of critical importance is knowing what you may be doing wrong before you try and fix it.  It may not be the form fault that you thought was wrong.  If you are unsure of your biomechanics, then a first step would be to get one of our running podiatrists to check your joint ranges of motion, and review the way you run.  You can book into the intraining Running Podiatry Clinic HERE  or come along to one of our Running Form Workshops. 

 

Running Form Workshop

Visual feedback is an excellent way to improve your running form.  At our group workshops, we like to give you feedback in real time on the running drills and teach you how to recognise more specific movement patterns. 

Our practical running form workshops will :

  • take you through the different drills and exercises to use to improve your running form.  
  • give you the cues to learn how to sense when and how to adjust your form
  • teach you skills on developing your ideal footstrike, cadence and running posture

If you are interested in this come along to our next workshop click the link below and we’ll put you on the waiting list. 

Saturday, March 1st, 2024 

Save me a space for the running form workshop 

Running at the Mouth

Running at the Mouth 

with Margot Manning 

What’s your most interesting start line experience?

Maybe you’ll find this at the New York Marathon in 2020 

The running year for 2020 is looking pretty exciting!!

Let me explain why…

Being on the start line of a race is one of my favourite moments. 

The excited chatter amongst your running buddies after months of training.  Good luck handshakes from strangers who have just become your best friend.  Watching the nervous tension of the bouncing athlete.  Being crushed by the crowd jostling for their best start…  And the sudden hush as race count down begins.   I LOVE IT!!!

Well, Guess what?

We are about to take this to a new level with our intraining community going to the NEW YORK Marathon!!!

Yep… in 2020 I am going to be able to stand on the start line of one the world’s greatest marathons in one of the world’s most exciting cities with way over 50 of my running friends. 

I can’t wait!

That start line crowd crush is going to take on a whole new meaning. 

I’m counting on there being more than one stranger spreading their startline cheery Goodluck handshakes!!  In fact, it’s likely I’ll be the stranger dishing them out with my newly found best friends. 

And, there is definitely going to be a pre-race tear.  When that national anthem is being sung, I’ll be standing there amongst the 1000’s with my hand across my heart loudly singing to the American national anthem knowing that I’m with my community of runners, on the other side of the world ready to do a marathon. 

Imagine that.

You know…  You can come too.  

In fact, we’d love you to join us.  Sharing the joy of running is central to every single thing we do at intraining.   So why not come and experience something pretty amazing with our community of runners.

You will have over a year to train for this. 

It won’t matter if you can’t even run the entire 42.2km.

We can help you with programs. 

If you start now or at least start thinking about training now, it will be so much easier to keep your training going over the summer, into the new year and to the New York Marathon start line. 

You can even bring your family. 

So… is this possible? 

Come and find out.  HERE

This Monday night, 19th August, 7 pm at intraining Running Centre, we have an information night.  You can REGISTER for the information night HERE.

intraining has teamed up with Adventure Time Travel who will be our New York Marathon Travel Guides.  They have an amazing package that will guarantee you an entry to your New York Marathon.

You’ve got to know that getting an entry to the New York Marathon is hard.

So when you go with a group, you can be sure you will on the start line of the New York Marathon. 

Finding accommodation that is close enough to ALL the New York Marathon celebrations can be tricky.  Adventure Time Travel has totally got this with it set up so that we can even stay together as a group. 

Getting to the start of the race on Staten Island by 6 am then waiting in the cold for your start at 10 am might not be fun if temperatures drop to 6 degrees. 

Don’t worry, they have secured a room on Staten Island that is warm, protected from the weather, with breakfast, and toilets.   (This is my FAVOURITE part of the Adventure Time Travel Package)

So, don’t take too long to decide.  It’s the 50th year of the New York Marathon.  Tickets are about to be released and they will go fast, rooms will be booked and getting a place on the start line could become tricky. 

More importantly.  Make your 2020 year of running AWESOME and even more awesome with a running community. 

For me, an adventure of a lifetime is not just running an interesting marathon.  I believe an adventure of a lifetime is doing this with your running friends and community of runners you know. 

Come and join us and do the 50th year of the New York Marathon. 

Happy Running & here’s to a very, very exciting year ahead!!

Margot

P.S.  If you want to find out more, Register HERE for the Info Night.  Anna Liptak from Adventure Time Travel will be there to tell you how it all works.    

 

Saucony Ride

Saucony Ride

If you love the Saucony Kinvara, then you’ll like the new Saucony Ride ISO2.

Your favourite lightweight shoe has been replicated in a more durable training shoe.   

The Saucony Kinvara has been a popular lightweight training and racing shoe.  Runners have loved this as it has good smooth action, with a more responsive and bouncier feel. This is perfect when wanting to run fast in your races and at speedwork.   

As a result, some runners have loved these shoes so much they use it as their main training shoe. 

The problem here is that lightweight shoes just don’t last as long and need to be replaced regularly. 

Recognising this, Saucony has remodelled their Ride ISO2.  They have significantly changed the cushioning to be lighter weight than the previous Ride models and reduced the bulk of the midsole that traditionally sits under and around the foot.   

They have taken all the parts people love about the Kinvara and created a more durable version of this into a shoe that can be used for the bulk of your training.  You are going to have to come in try them out!

The best part for you is that the new design of the Saucony Ride ISO 2 now gives a great pairing of shoes in your running wardrobe… the Kinvara for your speedwork and races, and the Saucony Ride for your recovery and long runs.  A perfect match!!

Want to try?… Visit intraining Running store now!
We are located at 33 Park Road, Milton or Phone 07 3367 3088.
 

To Run or Not to Run

To Run or Not to Run

5 situations where running may be the wrong choice

By Steve Manning,  podiatrist at intraining Running Injury Clinic, QUT Lecturer in sports medicine, SMA Qld Council chairman, coach and runner, intraining Coaching Director

To run or not to run… That is the Question.  

Whether it is better to stick to your program or to miss a run to avoid injury.  Here are five scenarios where this question needs to be asked, the factors to consider when making the right decision and what is the best course of action.

1. Obsession or dedication?

Success in running requires a large amount of dedication and commitment.  Consistency over time is one of the key factors in improving performance. It takes about 6 weeks of a new activity for it to become a new behaviour.  Establishing a routine of running at a certain time of day and following a progressive and balanced training program will help you run consistently.

Runners with a higher level of obsession and even addiction to the sport may have less chance of skipping sessions.  However, the downside of that obsession is ignoring signs that you should have a day off. Sticking blindly to your program regardless of the circumstances may lead to injury which will affect your training consistency.  Part of being a smart runner is knowing when you need a day off.

2. Niggle or Injury?

Muscle pain and fatigue is a part of the training adaptation process. Masking the pain of training may even prevent you from improving.  However, delayed onset muscle soreness needs to be differentiated from your body breaking down. If you stop for every niggle you get from running you will not end up running very much.  Being in denial about a minor injury could result in a major injury and an extended time with no running.

How do you know if it’s safe to run?

The best way to decide on whether it is safe to run or not is to look at the intensity of the pain, if you had an event at onset and if there are any secondary symptoms.  

Here are three factors to consider:

#1  If running is causing significant pain that makes you limp or changes the way you run then you should stop and seek advice from a sports medicine professional as soon as possible.  

#2  If the pain resolves quickly or is only a minor pain then self-treatment with a reduction in running may be all you need for it to resolve.  

#3  If the minor pain does not go away in 2 weeks then you should come and see us at the intraining Running Injury Clinic so we can make an accurate diagnosis and start you on the most appropriate rehab program.

There are many different types of tissues that break down causing an injury.  Some need rest while others need exercise to heal.  

BONE – Bone stress and stress fractures are one of the few chronic running injuries that require you to stop running.  Continued running with a stress fracture may lead to a complete fracture and a catastrophic injury.  

MUSCLE – You should stop running immediately with muscle cramps, spasms and tears.  Walk back home and apply ice and elevation. Avoid stretching massage or heat for 3 days.  If you ignore this advice then you may be dealing with an injury that lasts weeks instead of days.

TENDON – Most tendon injuries are chronic and degenerative and nature.  They are a result of overtraining. Initially these injuries warm up and feel better while running.  They often hurt in the morning or after rest. They may need a significant reduction in training load but complete rest will prevent optimal healing.  

Acute tendon injuries are rare.  A stage 3 complete tendon rupture will result in a complete loss of function of the muscle.  There is a sudden sharp intense pain followed by reduced pain but the loss of muscle action. Partial tendon ruptures are more painful but have a reduction rather than a complete loss in muscle function.  Continued running with a complete rupture is not possible while partial ruptures should be treated the same as muscle tears.

LIGAMENT Joint sprains may lead to ligament ruptures.  Depending on the severity you must stop running. Some people can do a sprain with limited ligament damage.  The risk of continuing running after even a minor sprain is that you may have another sprain. This second sprain will cause even more damage that may include the joint as well as multiple ligaments.

JOINT – Osteoarthritis is degeneration of the joint cartilage with associated spurring.  There is some evidence that running may help low-grade osteoarthritis by maintaining the bone density under the cartilage and improving joint health.  While pushing through joint pain may be dangerous and cause more damage, regular training can improve symptoms of joint pain.  

Reactive arthritis and Gout also affect the joint often with temporary episodes of intense pain.  Continued running with severe joint pain may cause rapid destruction of the joint. You should avoid running during these painful episodes and wait out the symptoms before running again.

3.  Fatigue or Illness?

Training at a level that you are not accustomed is what is needed for a positive training effect.  This can cause fatigue and tiredness. If you are unable to recover from the hard training then a detraining effect will occur where your performance drops rather than improves.  

There are other causes of fatigue.  Often the first signs at the beginning of an illness is a reduction in performance while training or racing.  If you were not an athlete then you might not even notice the signs of an illness coming on. Elevated heart rate or increased effort running at an easy pace may be signs of illness rather than a sign that you are unfit.  Running with a virus that causes fever or aching muscles is very dangerous. It may be a sign of muscle inflammation. Since the heart is a muscle if you run when it is inflamed then you may cause permanent damage to the heart muscle.  Minor colds localised to the head are usually safe to run with but fevers should never be ignored.

Poor sleeping habits and stress from work or family commitments will reduce the safe threshold of training load.  You must reduce your training when you are under stress as it has a negative effect on recovery.

4. The Running Environment

Running is generally considered to be a healthy activity that has the ability to increase lifespan while significantly reducing the risk of chronic illness.  However, there are some situations where running is not good for your health and may even be life-threatening.

The most obvious of these is to do with the weather.  The risk of being struck by lightning should always be treated seriously.  If you hear thunder nearby then seek shelter (but not under a tree). Strong winds can bring down trees and power lines.

Less severe weather also brings risks.  Training in hot temperatures can lead to dehydration and hyperthermia.  If your core body temperature rises too high then it can affect your judgement and you can find yourself collapsed on the ground.  Low temperatures, wind and rain can lead to hypothermia which is a drop in your core temperature.  While it is not as common in warm climates like Queensland we are often unprepared for cold conditions with proper protective clothing.

In many places in the world, air pollution is so bad it is unsafe to go outside and even worse trying to exercise in it.  Exercise-induced Asthma or lung infections may be the result. These cities will usually have a daily pollution score that you can check to see if you should run outside or head to the treadmill.

During winter it may be dark in the mornings and evenings when you are able to run.  Running in the dark has the increased risk of tripping which can be reduced by running with light or on routes you know are well lit.  You can reduce your risk of being clashing with a car if you wear light coloured clothing with built-in reflective tape. A personal flashing light clipped to your shorts will increase your visibility even more.  You should always be aware of your surroundings and avoid wearing headphones in both ears when running in the dark.

5. Recovery

The last situation where you need to decide whether to run is after a marathon.  Marathons cause significant destruction to your muscles. While active recovery may help you recover there is no benefit from doing much running for a few days after your race.  For some people, shorter races may also require a few days off but you do not want that to be extended more than a few days. In fact, it may be better for recovery to get back to the same frequency of sessions per week but with reduced distance and no real intensity.  The longer and harder the race the longer you may need to have this easier training. Getting back to hard training too soon will increase your injury risk and delay your return to racing at your best.

CONCLUSION:

These are some of the situations where you may be unsure of whether to run.  By carefully considering the risks and benefits of running you will have a better chance of continuing running consistently and safely.  If you are unsure of what to do then you should come in for an appointment with the experienced sports medicine practitioners at the intraining Running Injury Clinic.

Book an Appointment with one of our running podiatry and physio team or Phone 07 3367 3088

We are located at 33 Park Road, Milton

 

 

 

Running at the Mouth

Running at the Mouth

What can a coach do to help me?

My 5 P’s of Coaching.

With Steve Manning, Level 4 Running Coach, intraining Coaching Director

A coach is a key part of any successful distance runners support team.  While you might think that coaches are only for elite athletes they can help runners at every level run smarter and reach their goals.
 
While most people run at school many stop once their schooling has finished.  If you don’t have a  purpose to your runs you have little motivation to continue training or competing.  Many of our marathon schoolers have returned to running in their 30’s and 40’s with the goal of recapturing their health and fitness.
 
Memories of their high school coach may have been as a hard taskmaster driving them to their limits in training and racing.  That may have been the right type of coach for a teenage middle-distance runner but an adult trying to complete their first marathon or 10km may need a different type of coaching style. 
After coaching adults and children of all abilities for over thirty years, I’ve developed a philosophy that has seen so many runners achieve their goals and form the basis our intraining Running Group Training.  
 
Here are my 5 P’s of coaching:
 
1.    Purpose
A coach will help you select your goals, races and target times.  They will make sure that they are realistic but challenging.  They help keep you committed to these goals and sharing in your challenges and successes. 
 
2.   Preparation
Coaches give you a program to follow and help you tweak it for your specific needs.  Your training program is the blueprint of proven sessions required to achieve your goal.  The coach will know what type of training is needed in different parts of the year so that you can run at your best in your most important race. 
 
3.   Protect
Coaches help you avoid classic mistakes.  Running might seem easy but there are many traps for the novice runner.  Coaches bring their experience to your running.  They will teach you the hidden skills and special knowledge that is critical to your success. 
 
4.   Pacing
Running is not about going as hard as you can for as long as possible.  At intraining, our coaching strategy is to teach you how to know what pace you are running at all times.  We place more importance on running to your target times than trying to run faster.  This helps you achieve the optimum training effect and the best result in races.
 
5.   Plan.  
Training will make you fitter and faster but that can all come to nothing without the right race plan.  Race strategies will teach you to get the most out of yourself in a race by controlling your effort and pace.  You will be prepared for any scenario as our contingency plans will lead to the best response automatically.

Join the intraining Running Groups and let our coaches help you achieve your running goals or book in for a  personalised plan at intraining Running Injury Clinic.  

 

The ITB epidemic

The ITB epidemic

A common running knee injury will hear every year during the fun run season.   

By Doug James, Physiotherapist & Podiatrist at intraining Running Injury Clinic

Each year (almost) without fail, winter sees a sharp spike in influenza cases. Around the same time of year, the running community experiences a substantial rise in ITB Syndrome injuries. The cooler months of the year herald the peak of the road running season in most Australian states and with that an increase in running training volume. Accompanying this is an inevitable increase in running injuries, with ITB (Ilio-Tibial Band) Syndrome often the most treated running injury at the intraining running injury clinic[7]. ITB Syndrome affects between 7-14% of runners at some point in their running career (1-5). Compared to other injuries this condition is more likely to prompt the affected runner to seek treatment due to the level of discomfort and inability to simply ‘run through’ the pain.

What is ITB Syndrome?

The ITB (Illio-Tibial Band) is a long tendon-like band that runs from your hip, extends around the outside of your knee and attaches to the front of the top of your lateral shin. It has a role in stabilising the knee and is spoken about with hushed tones in running communities. It is frequently demonised, this fear is often misplaced. True, the ITB has a role in ITB Syndrome but not in the way it was traditionally thought – hence why traditional treatment approaches frequently fail [2].

Isn’t it called ITB Friction Syndrome?

For years ITB Syndrome was referred to as ITB ‘Friction’ Syndrome[2,5] based on the idea that the ITB was causing rubbing on the side of the knee. Given that the ITB is well anchored around the knee, it is unlikely that it has sufficient freedom of movement to actually achieve this[5]. IT Bands are often diagnosed as being ‘tight’ however there is a lack of contractile tissue in it for the actual band to become tight or otherwise, though conjecture exists as to whether stretching can be an effective means of managing the injury, with some cadaver studies showed that it can be achieved[4], this may not be applicable in real-world situations.

I’m worried the pain is because my knees have worn out from running!

It needs to be noted firstly growing body of evidence where science supports that running doesn’t cause arthritis or ‘worn out’ knees. Secondly, ITB Syndrome is not a true knee injury[3]. While the injury pain is felt near the outside of the knee – and often feels worse with knee movement – there is not usually any damage to the actual knee joint. Instead, the pain comes from irritated soft tissue and nerve ending near the femur (thigh bone) external to the knee[5], and reducing this pain is the initial goal of treatment. From there, identifying and correcting the causative factors is important.

Am I at risk?

A number of anatomical factors have been identified to contribute to the development of ITB Syndrome. These include having a wide pelvis with steeper angles in neck of femur (hip joint insertion) and femoral shaft (thigh bone) [4] and a narrow base of gait – all factors more commonly seen in female runners. While these anatomical factors will have always existed in a runner, it is usually when activity-related factors come into play that ITB Syndrome injury develops.

One of the more common activity-related factors linked with ITB Syndrome – and in fact most running injuries – is training errors. Increasing the volume and intensity of running too much over too short of a time period is a large risk. Additionally, doing too much downhill running also heightens your chances of ITB Syndrome developing.

I tried resting, but I still can’t run without pain!

ITB Syndrome is frustrating, and simply not running for several weeks or even months is not the answer. You may no longer feel pain when walking or running short distances, but the pain is likely to return again within a few kilometres of running. Some injuries you can run with and they will warm up and settle. This is not one of them.

Should I stretch or strengthen?

Why not both? Instead of resting, rehabilitating ITB Syndrome requires an active approach whereby any muscle imbalances need to be identified and rectified [2,5,6]. Your running specialist will be able to identify the key areas that need work and prescribe for you appropriate exercises. Running technique can play a part in the development of the injury. Overstriding (landing on an outstretched leg too far in front of your hips) seems to have a role, as does running with too slow of a cadence (foot strike rate).

Tip#1:  Have our injury checked

It’s important to have your injury thoroughly assessed to correctly identify the injury and understand why it developed so as to help you avoid it happening again.

So, can I just pick up running where I left off?

Returning to running after having ITB Syndrome requires a measured approach. This requires a conservative re-introduction in terms of initial running distance and frequency with increases in either done cautiously. It is also suggested that downhill running should be minimised at this time, and attention given to running technique. For those returning to running, a plan devised by a running specialist is recommended. 

Tip #2:  Return to running with a program

A carefully curated running training plan is an important part of a successful recovery from – and avoidance of – ITB Syndrome.

If you’ve had a prior history of ITB Syndrome or looking to take a proactive approach to injury prevention – some injuries may be avoided by following a custom running plan designed with your running goals and injury risk profile in mind.

If you have been suffering pain from running, or are returning to running after having ITB syndrome or other injuries, it’s worth contacting the intraining running injury clinic to book an appointment with a physiotherapist or podiatrist.

We are all runners, with years of experience on the road and with managing runner’s injuries.  

Book an appointment now!  or Phone 07 3367 3088.

References:

[1] Jelsing, E; Finnoff, J; Cheville, Andrea L; Levy, Bruce A; Smith, Jay, Sonographic evaluation of the iliotibial band at the lateral femoral epicondyle: does the iliotibial band move? Journal of ultrasound in medicine: official journal of the American Institute of Ultrasound in Medicine, July 2013, Vol.32(7), pp.1199-1206

[2] Orchard, J. Is iliotibial band syndrome a friction syndrome?

Journal of Science and Medicine in Sport, 2007, Vol.10(2), pp.77-78

[3] Pegrum, J; Self A; Hall N; Iliotibial band syndrome. British Medical Journal (Online), Mar 21, 2019, Vol.364, pp. 1-6

[4] Wilhelm, M; et. al. Deformation response of the iliotibial band – tensor fascia lata complex to clinical-grad longitudinal tension loading in-vitro. International journal of sports physical therapy, February 2017, Vol.12(1), pp.16-24

[5] Falvey, E; et. al. Iliotibial band syndrome: an examination of the evidence behind a number of treatment options. Scandinavian Journal of Medicine and Science in Sports. August 2010, Vol 20. (4), pp580-587.

[6] Troilo, Lindsay; Davis, Irene. Successful Treatment Of The Underlying Cause Of ITB Syndrome. Medicine & Science in Sports & Exercise

Issue: Volume 48(5S) Supplement 1, May 2016, p 647.

[7] Estimate of recently treated running specific injuries by Doug James (Physiotherapist and Podiatrist) at the intraining running injury, Milton during June and July 2019.

Footwear

Footwear

Are my feet getting bigger?

By Steve Manning, Level 4 Running Coach AA, podiatrist, intraining Running Injury Clinic and Founder of the intraining Running Centre and Coaching Director.

I have had a few patients recently who have come in with black toenails after a long run or race. A black toenail is a blood blister that has formed underneath the toenail.  It is caused by shearing force or pressure against the nail.

One of the frequent causes of black toenails is pressure from footwear but they can also be caused by clawing the ground.  This can be from shoes that are too big leading to the foot sliding inside the shoe and either jamming into the end or gripping the ground with the toes to reduce movement.  More often they are caused by shoes that are too short or too shallow in the toebox.  While it helps to keep your toenails as short as possible before a race, if a shoe is too small even that will not help.

When I check the length of their shoes they are often surprised that they are too short.  “But I have always had that size,” they say.  I tell them that their feet have grown and that “as you get older all the things you want to stay smaller keep getting bigger”. 

Your Growing Foot

When you are young the long bones in your feet and even your heel bone have growth plates.  Growth of the bone occurs mainly from the growth plate (or apophysis).  At different ages, the growth plates will fuse and growth can no longer occur at the apophysis. That is also why injuries like Severs disease in the heel and Osgood-Schlatter’s in the knee are limited to adolescence.  They are traction apophysitis where a shearing force causes inflammation at the growth plate.

However, a fusion of the growth plates is not the end of growth.  Bone is constantly remodelling itself in response to stress. It can be pathological stress that occurs with the jamming of the joint which leads to a bunion, or it can be a normal adaptation of the bone stronger and able to cope better with loading stresses in the future.  That is why bone density changes with exercise.

Foot changes due to training

While many people think that their increased foot size is from their feet collapsing or spreading, in reality, it is caused by the adaptation to training.  When women are pregnant hormones like oxytocin may in fact cause a loosening of the ligaments however this rarely occurs in others.  If you start a new exercise regimen or increase your training volume significantly your feet will begin to grow.  This can happen at any age.

When I was in my early 20’s my feet were a US size 9.5.  Thirty years later I am now pushing past size 11.  It should not be considered a problem that your feet are getting bigger.  It is just a natural response to training.

Buy Shoes with the Perfect Fit

What is important is that you ignore the size when you are buying shoes. Instead, make sure that you are picking your shoe with the perfect fit.  Three Fit features you need to consider are the length width and depth at multiple locations within the shoe are:

  1. The Toe shape and width at the front of your feet
  2. The narrowness or height of your arch
  3. The shape of your heel

Once you know these, then you can combine this with your individual preference and experience with previous running shoes. 

At intraining, we understand that fit is a personal matter and that there is no consistency in sizing across brands or models.  That is why we do not measure people’s feet but instead help you get the right fit every time. 

We direct you towards understanding how to find your perfect fit so that you can avoid blisters, black toenails and foot pain.

Need more help?…  Book an Appointment or Phone 07-3367-3088.

Runners School

Runners School

Reopens July 10

We are excited about this next phase of running school. 

There are still many fun run opportunities, and then we kick on towards the summer months where we focus on running form and turn running long to running “fun”. 

Plus… if you are thinking of coming to Run New York in 2020 with us…   then now is as good a time as any to renew your running mojo. 

Before we share some of our runner’s stories, here is the link to find out more about Runners School.  intraining Runners School

Take a moment and check out what has happened in the last year of Runners School

From our Marathon Schoolers

Darren Manson has surprised himself as he runs each marathon faster and greater strength.

He joined intraining’s Marathon School in 2018 and ran his first marathon at Gold Coast.  This year, while training with intraining’s Runners School, he smashed his PB at the Brisbane Marathon and is on to finish his 3rd marathon at Gold Coast. 

Listen to what he says his first at Gold Coast 2018 HERE

Untitled design 65

Keith Brewster ran a very successful and happy first half marathon at Brisbane in June.  The power of understanding and implementing pacing strategies gave him the boost to come home strong…  “I felt like a young man passing so many runners.”

Keith Brewster, Helen Davidson, Kay Toy & Mike Dickson celebrating their runs after the BMF Half Marathon (June 2019)

Add a subheading 3

Mike Dickson ran his race to plan with even splits and a much more enjoyable and energetic finish than ever before.    “(This race is) the first time I’ve felt great for the entire duration”

Being able to run strong in the second half of your race is a huge confidence boost in knowing what you are capable of and how to run future races. 

From our Couch to 10km Runners….

Emma Louise ran her first 10km at Brisbane after going through our Couch 2 10km program which began in February.   “It was so nice to have all the encouragement from the red and white singlets along the way”.  

The strength you gain from your running community gives a huge boost when you are running to meet your goals.  

Add a subheading 4

Linda Graham  ran her first 10km at Brisbane Road Runners Club in April…. This was her test to make sure she felt confident enough to run the Twilight 10km.   “I entered the Twilight 10km in January and was somewhat regretting it, but now I know I will be able to finish it and enjoy myself”  

For Linda, taking the leap into running was huge.  She had spent the last 10 years watching her daughter train and race, never wanting to run herself.   This year that changed and we feel so lucky to be able to share her new running journey with her.

Untitled design 70

Creating memorable running experiences is so much easier when you have the support, structure and learning. 

Join us in Runners School.  

Doors open again July 10. 

Click here to get on the waiting list. 

You can get more information HERE  or

Book in for a FREE 15-minute Coaching Phone Consult to talk about how Runners School might work for your training.  

 

Running at the Mouth

Running at the Mouth

By Margot Manning, intraining Podiatrist, Coach, 

What to expect when you taper for your Race? 

Tapering properly for your major race is a key strategy to help you run your best. 

Do it correctly and your chance of success is pretty good. Making a mistake by not stopping your long runs and running too hard can ruin your race.   And, just in case you are feeling super energised and looking to start a new garden project….  DON’T. 

You need to enjoy your TAPER experience.  There are highs and lows, and you are likely to both entertain and frustrate your friends and family.  To help you through this week, read and enjoy the Taper Tips two of our intraining coaches shared with their running groups. Their words of wisdom are entertaining, speak the truth of taper, and may help ease some of those worries you might be feeling. You may even relate to ‘symptoms’ of tapering.  

Finally…  Enjoy your week, have a great race at Gold Coast and take confidence in all the training you have done. 

Margot

P.S.  Have you a taper story to share?   I’d love to hear.   Email me [email protected]    

Matty Horston, coach, intraining Wilston Running Group

“MARANOIA”

For those of you targeting Gold Coast, the taper period is upon you. First of all, congratulations on getting to this point. You’ve done all the hard work, now is all about recovery and avoiding the dreaded…

<dun, dun, DUNNNN!!!>…MARA-NOIA!

There are so much temptation and distraction in the lead up to a major race day:

  • “Am I getting sick?”
  • “My knee is hurting, am I injured?”
  • “I have a sniffle, do I have Ebola?”
  • “These shoes seem old, maybe I should buy a new brand, style, and colour for race day”
  • “Maybe just one, no…three more mid-week 20km runs at race pace plus will sharpen me up”

Right now all you need to do is just relax.

To be quite frank, there is little you can do to make yourself fitter between now and race day. However, there is much you can do to stuff it up by giving into superstition and worry. Take the time to ease off a bit, see to the niggles, and avoid like the plague any sneezing colleagues or family.

Just like sunlight is one of the great disinfectants, speaking out loud the worries in your head to another runner often exposes them for what they are…nonsense and worry.

In the next few weeks before you embark on an extra long run, self-diagnosing some new strain of virus, or some other folly, talk to your fellow runners (or Deek/God forbid, Paul or I). You’ll find the worst running demons in your head won’t survive beyond three seconds of articulated oxygen.

SANDI

Sandi Canuto, coach, intraining Logan/Underwood Running Group

For those of you running the Gold Coast half or full as your A race,  you’ve made it to taper….. CONGRATULATIONS

Now here’s what to expect…

It starts with sheer relief that your longest run is done ???? but…it’s not long till CRAZY comes knocking…

BAD, NAUGHTY, NASTY thoughts enter your head…

  • I’m going to lose my fitness
  • I’ll just do one extra run – only 5-10k
  • ONLY 10k next weekend!!! NO WAY!!! I need to do at least 18k to stay ready for the marathon/half marathon
  • I’m not running as much so I’ll do an extra weights session to keep muscle tone
  • I’m not running as much so I’ll add in an extra swimming/boxing/cycle session
  • …I’m losing my fitness ????

Here’s what you need to do…

STOP!!!! RESIST!!!! Stick to the program!!!

Taper:

  • lets muscle glycogen stores rebuild to peak levels
  • improves your immune system (so you don’t get a cold the day before)
  • returns science things like metabolic enzymes, hormones, antioxidants to optimal levels
  • repairs all the muscles that took a beating in your long runs – very important for your legs!!!
  • lets your body rest

Remember:

Any benefits you get from running take 2-3 weeks so running (above the program) will NOT benefit your body until after the race. But all the wear and tear that happens to your body with extra k’s WILL DEFINITELY hit your body for the race….

You can’t improve your fitness now, but you can damage it.

RUN SMART…… MAKE TAPER COUNT!!!!

Sandgate “Speedy Week” parkrun 8th June 2019

 

Sandgate “Speedy Week” parkrun 8th June 2019

Member Shout Out: Phil Teakle

On Thursday morning I heard that many of the fastest runners in Brisbane would be doing the Sandgate “Speedy Week” parkrun on Saturday. I recalled last year’s event had 100 finishers complete the 5km course in under 20 minutes, which was a feat I could only dream of back then. Since then, I had done several sessions with the Advanced Intraining Squad and eventually reached my 20-minute milestone. I was excited at the thought that this year I could be one of the hundred-or-so sub-20 runners.

I arrived at Sandgate in plenty of time and was glad that it was cool and overcast with light winds. The course, which I had never done before, looked dead flat. On it were plenty of fast-looking runners warming up in their team singlets. I just did the usual speed session warm-up: 1500m jog, stretches, strides and jog to the start line where I chatted nervously with some of the other intraining runners.

The start was very well organised, with careful seeding starting at sub-15:40, which caused first a titter, then applause, as some runners stepped up. I took my place at the back of the sub-20 group. There were over 100 runners in front of me and I was aware I’d lose many precious seconds before I crossed the start line.

Finally, we were underway, and it was a gradual acceleration up to what felt like a good pace. After a time I looked at my watch and saw I was already at my target of an average 4:00/km and climbing, which meant I was going way too fast and had to slow down. We had just done this sort of drill on Tuesday night, so I settled at my target pace of 4:00/km and tried not to think of the precious energy I’d squandered and lactic acid I’d generated. I felt pretty good for the first 2km. I thought I could trust the GPS accuracy more than usual because the course was straight lines, not like my home Southbank parkrun, which looks like a sailor’s knot and which my watch tells me is randomly between 4.8 and 5.0km every weekend. The course turned left onto a long wooden pier at the end of which was the halfway turnaround, but before I got there I saw two intraining singlets leading a small group already coming home: I think it was Aiden Hobbs in front followed by Brendan Press. I also recognised Isaias Beyn close to them. Turning onto to the pier I concentrated on conserving energy and, unusually for me, didn’t acknowledge any runners or volunteers. I can only apologise and plead it shows how seriously I was taking this run – maybe too seriously? At the end of the pier I was still averaging 4:00/km but dismayed to find I was now turning back into a decent headwind.

Turning right off the pier my legs started feeling tired and uncooperative. It was now a race between the finish line and exhaustion. I prayed inwardly that the course was short, but my heart sank as my watch beeped right beside the 4km marker and it looked like I’d have to run every step of 5000m. I was by now extremely uncomfortable, almost distressed, but I knew I tended to get pulled towards the finish and was worried about going too fast and burning out or stumbling. I didn’t look at my watch any more but I consciously held myself back, telling myself to stay in control just a little longer, then I would be able to collapse and die. I heard people shouting encouragement to someone behind me and it spurred me on too. Rounding the last corner, I could see the clock was still under 20:00. I stopped my watch on the finish line at 19:53 and stumbled off the path to regain myself. I was amazed to see I was the 145th finisher, the last runner to finish in under 20 minutes. Immediately we were told to form up for a photo, and I was very pleased to be in that group with my intraining singlet.

It was exciting to be on the course with so many great athletes in full flight. Intraining’s Brendan Press, Isaias Beyn and Aidan Hobbs taking first, second and fifth places in an amazing 14:29, 14:32 and 14:50 respectively. There were many PBs and other great performances, and there was a happy atmosphere at the finish. It was a terrific event and very well organised.

Philip Teakle

Running at the Mouth

Running at the Mouth

Thank heavens for my shoes!!

“Sheer elation!! “

That’s how Amanda Cutlack, an intraining marathon schooler, described her feeling after finishing her first marathon. 

“There was a mix of emotions, but more than anything it was just elation that I had accomplished my goal” 

You have probably felt this too. 

It’s that moment when you cross the line and all the energy and focus of the race suddenly hits…

“I am a marathoner!”

All those hours spent on the road, the mornings you woke up early, the Sunday afternoons you had to work extra hard to stay awake and be nice to your family, the niggles that kept you rolling on that masochistic tool called the ITB roller and all those different shoes you needed to stay on the road.  

Yep…  All worth it… Thank you, family, thank you running friends, thank you training, thank you coach, and thank heavens my shoes worked!!

Shoes???

Really, how many times have you after a race thought “Wow, that race was really awesome because of my shoes?”   …. Probably not too many times.

Now think, how many times have you run those long distances and cursed your shoes because your feet had pain.

I’m talking about pain that makes your feet burn, or go numb.  Or that horrible sensation where it feels like your sock has balled up under your toes and you feel like you are running on a lump.   Maybe it’s that relentless pins and needles in your outside toes where no matter how hard you wiggle them, this pain does not go away.   

Blisters and black toenails might be your problem.  Whatever it may be, all you know is that with every step a distraction of pain shoots through that you don’t need.  While this might only present in a small way in training, come race day, the discomfort escalates to a level you would not have anticipated. 

None of this should happen, and never should black toenails be considered a badge of honour.  When it comes to the later part of your races, you want your focus to be calm. 

You want to be working towards that zone where you feel like you are flying, and you want to have as clear ahead as possible to keep to the task of finishing strong.  Dealing with other distractions will only hinder your ability to stay motivated. 

Luckily, you can prevent this from happening. 

Shoes, unlike knees, can be swapped.   You can make sure that what you strap on your feet is going to give you that memorable run by customising and tweaking the fit and feel of your shoes. 

So…  Before your next race, do a shoe check. 60335175 452740828628501 7650348605521264640 n scaled

If you know that you’ve been running with discomfort or blisters, then go make the change.  Get the right fit and even find out how to customise your shoe with a few lace tips. 

You want memorable runs, and without realising it, your shoes can make a huge difference in making this happen.  You may forget at the end to thank them, but as long as you have that smile and runners high… that’s all that matters. 

Making your running experiences memorable is something that at intraining we love to help you with. 

Enjoy the rest of your race season

Happy Running

Margot

P.S.  Our intraining team love to help you get that happy running moment, come and visit us at 33 Park Road, Milton. Ph 33673088.  

P.P.S Click HERE to watch Amanda Cutluck’s story. 

 

 

 

 

 

Celebrating our Runner’s School Runners!!

Celebrating our Runner’s School Runners!!

The real joy of running is sharing your running journey as we all navigate the world of running.  It’s seeing the discovery where running becomes a lifestyle, no matter how big or small it plays in your life.  

For Anne White and her running buddies from intraining’s Runners School, it is the connection as friends where they support each other through the challenges of running and life as they work towards their first half marathon. 

Speedy & Co., as they call themselves, met at intraining Beginner’s group and through the Couch 2 10km program in 2018.  Rae, Sandra Emma, Brandon, Yvette, Amanda, Anne and Christine

Anne White shares how she started running only twelve months ago. 
 
“Being in my 60’s I felt I needed a new challenge in my life, and thought I would run a marathon having absolutely no idea whatsoever what that would entail.  I thought of thinking it and saying it would make it happen.” 
 
To make this happen, Anne joined Runners School to help her with the training process and inspired her newly found running friends to also take on the challenge.  
 
While working through the Runners School program, one of the highlights for Anne has been the support network from her running friends.  Together they inspire and motivate each other when times are tough, and share the joy of celebrating their wins.
 
Anne wrote this after a run when she was stepping up the distance for the first time…
“About 1km from the end a training buddy had walked down the course to find me, and started running home with me, just chatting.  I got to the 500m to go… and there waiting for me was a small mob of intraining people, all of whom ran up the hill with me to the finish line.
The other overriding emotion out of the morning was the gratitude I felt towards my fellow runners.  The people who run are simply wonderful humans.  They are truly kind and generous souls who are so encouraging of others. ”   
 
It’s with this support, that the Speedy & Co. team from intraining have gained the confidence to know that training for a half marathon and future marathon is achievable. In fact, only a week later, Anne knocked off the same distance with a spring in her step and feeling positive towards finishing that half.
 
“I actually realised the other day like a bolt of lightning, that the actual event, (i.e. running a half marathon or running New York Marathon) is actually not the thing.  The thing is the road getting there. I think that’s the first time I truly understood that.”
 
“I am so proud of all of us and where we are now and how far we have come.  It’s been a truly wondrous journey, with these fantastic women supporting each other and Brandon too, who was described by one of the girls as our little brother.  (Emma’s husband)”
 
“We are going to run a half marathon in a couple of weeks.  Super wow.  There will be tears.”
 

A special note should also be made that Anne is a hugely positive influence, herself, in the intraining Runners School Community… inspiring and encouraging other runners to work towards their goals. 

We look forward to the Gold Coast Half when we can cheer Rae, Amanda, Anne, Brandon, Emma, Christine, Yvette and Sandra to their first half marathon.

Runners School DOORS RE-OPEN JULY 10 …  

 
62213465 342207289803015 3166423617743355904 n
Helen Davidson
Helen and her husband Steve have run several half marathons.
 
But this year they were ready to tackle the marathon.
 
They have always trained on their own as they juggle their family and work commitments but felt the need for a little bit of extra support to get to the marathon.  So they joined Runners School in February, and have made turning up to speed session and long runs part of their weekly routine.  
 
Before the Brisbane Marathon Festival, Helen posted :   
64207992 2464687693581472 5089983622438453248 n
 
 
 
 
 
 
 
 
 
 
 
It was so lovely to see Helen’s post before the marathon, and then her Runners Smile which we all long for mid-race.  Can’t wait to see Helen, Steve’s and all our marathoners from Runners Schooler’s run their first marathon. 
 
Below is a picture of Helen with Keith, Kay & Mike who met through Runners School and working towards their first marathon.
runner rs  
WATCH out for more celebrations of our Runner’s Schoolers from the Couch 2 10k & Marathon School programs.  
 
If you want to create memorable running experiences, join us for the relaunch of Runners School on July 10. 
Untitled design 38
Steve & Margot Manning

 

We help runners to train for a Marathon, Half Marathon or 10 km by teaching pacing strategies through a structured training program, tips, strategies, seminars and a supportive community of friendly and like-minded runners.”
Steve & Margot Manning, intraining Running Centre
 

RUN with a plusher foot strike With the NEW Mizuno Foam Wave Technology Wave Sky 3 & Wave Horizon

RUN with a plusher foot strike

With the NEW Mizuno Foam Wave Technology

Wave Sky 3 & Wave Horizon

Review by Steve Manning, intraining Running Centre founder, Podiatrist, QUT Podiatry Lecturer, Marathoner, Coach L4

Major changes have occurred with the Mizuno Wave 3 with the potential to make your run smoother, with a more luxurious ride and a lighter feeling shoe. 

Footwear technology innovation over the years has sometimes been transformational and other times has been directed towards the dustbin of history.  The technology that has stuck has been both theoretically and practically excellent.  The Mizuno Wave plate is certainly in this category.

The Mizuno Wave has been one of the few types of footwear technology that has a big impact on both the cushioning and stability of a shoe.  But even the best technology eventually needs updating. With the continuing change in our understanding of footwear biomechanics and the improvements in materials technology, the Wave technology had to change too.

 

While the Wave technology has made many changes over the last 30 years the new Foam Wave introduced in the Wave Sky and Wave Horizon represents the most radical change in design.  They have removed the thermoplastic wave plate and incorporated the wave into the midsole.  This has allowed them to decrease weight while extending the wave technology through to the toes.

The result is a much plusher initial foot strike and a smoother transition to propulsion. 

The previous Wave Sky was one of my favourite long run shoes as it had great responsiveness while not sacrificing support.  The new Wave Sky with the Foam Wave feels just as supportive while making it feel easier to run a little faster.  The XPOP core has a lot to do with this as it is a softer but more durable foam sitting on top of the firmer Foam Wave Midsole.

 Watch the video clip to see the redesigned NEW Wave technology by Mizuno.

I expect the Wave Sky to be an even more successful model for Mizuno and the Foam Wave technology to be eventually incorporated throughout their range.  I highly recommend you try on the Mizuno Wave Sky next time you come into the intraining shop to update your runners.

The Wave Sky3 and Wave Horizon are available at intraining Running Centre, 33 Park Rd, Milton.  Make sure have a run in the Mizuno Sky or Horizon when you come in.  Our Friendly running team will help you out. Phone 07-3367-3088.

You can also Book in with Steve and our Podiatry team for a more thorough shoe fitting, and biomechanical analysis.  

This is perfect if you are new to running, have more difficult feet to fit, or continually get niggles and injuries.

Steve headshot
Steve Manning

 

Steve Manning has worked since the 1980s to create opportunities for runners of all abilities to pursue their running goals, to establish and maintain a healthy balance of sport, health and work in their lifestyle and to connect with other like-minded and supportive runners. He has done this by creating a community of runners, coaches, sporting podiatrists, physiotherapist and retail team with a large focus on inclusion an collaboration. He loves runners and what running can bring to people’s lives.
Steve is the owner of intraining Running Centre, a podiatrist, Associate Lecturer QUT, marathoner, Level 4 Running coach, member of the Queensland Sports Medicine board, and doting dad.

 

Run Better, faster, stronger: How to build strength and improve your running

RUN Better…Faster… Stronger…

How to build strength and improve your running

Add strength to your running by adding these 3 training strategies

from Doug James, intraining Physiotherapist & Podiatrist:

  • Speed work,
  • Strength Training and
  • Core Strength Exercises.

Read more about how you can do this and some simple exercises you can do at home. 

Despite a myriad of gimmicks over the years (remember the holographic wrist bands?), miracle dietary supplements (beetroot juice[1,2]) and footwear fads (‘barefoot’ shoes[3]), the number one way to become faster at running is still simply to run (preferably regularly, and with a considered combination of easy and challenging training sessions).

If you are new to running, training three times per week for at least 6 weeks, should see your body start to adapt and improve your running economy (RE), and in turn, boost running performance.  Improved RE can make running faster and easier whereby you use less oxygen to perform a similar effort as when less fit [2].

For more experienced runners, however, improvements in performance and fitness are harder to come by – hence the allure of the aforementioned gimmicks, but there are a number of training techniques that can help you get to your next PB.

A NEED FOR SPEED

One of the well-known ways to improve your running performance and RE is to incorporate speed work (fast interval running sessions) into your weekly training routine [5]. This can take one of many forms including the ‘fartlek’ (Swedish for ‘speed play’) approach where a run commences at a comfortable pace for a few minutes then alternates between faster and slower speeds for a few minutes each.

Other variations of interval training can involve fast running efforts performed over 100m to 2km distances with either standing or easy jogging recovery periods in between. Studies show that incorporating this type of running training into your routine once a week (or up to twice a week for more experienced runners) can help improve both running economy and performance through physiological changes derived from the increased training intensity [7].

Untitled design 61

RUN STRONGER FOR LONGER 

Most people run for one or two reasons – aside from the health benefits for your physical fitness and weight, runners often run for stress relief, or to achieve a goal (to go faster and/or further than before). Unfortunately, running has a fairly high injury risk with around a 79% likelihood of one developing in a year [8]. Injured runners can sometimes tend to be just a little bit (or very) irritable when they are unable to run. This can be due to the lack of stress relief that is usually afforded from running, or the prospect of missing out on a goal race that was the focus of months of training. Either way, being an injured runner is a bad thing. Becoming stronger in key muscle groups helps to reduce the likelihood of injury, allowing you to run more consistently with less time off from the sport. 

Strength exercises can offer improvements to both running performances [4,5,6] and reduce the risk of certain running injuries [9,11]. While it’s unlikely that lifting weights will make you significantly more muscular while undertaking regular running training, it can leave you feeling fatigued and sore following the session [10]. For this reason, it’s recommended that lifting weights should be performed no less than 6 hours before running training sessions to allow for recovery time. Interestingly, when running training was substituted with weight lifting for several weeks, no noticeable drop in running performance was observed.

Add a subheading 1Click HERE  to watch Doug’s tip for Calf Raises. 

GET MORE FROM YOUR CORE

The term ‘Core Strength’ is often used, but not always well understood. It is probably best explained as the ability to provide a stable platform through the lower back, abdominals and pelvis while under exertion. Runners with poor core strength tend to have excessive movement through their torso and pelvis while running, which in turn has a negative effect on running economy (more energy is required, greater risk of fatigue), increased risk of injury and poorer running performance [11]. This can be seen through excessive sideways sway and rotation of the torso and dropping of the opposite side hip to the landing leg[12,13].

While core strength exercises are highly regarded for their injury prevention properties, done regularly they can also help to significantly improve running economy and performance. A group of trained runners was given 5 core exercises to do 4 times per week. After 6 weeks of the core strength program, runners recorded an average improvement of about 1 minute for their 5km time trial.

tip box 3

If you are looking to improve your running performance, or simply want to keep running injury free, include strengthening and core stability exercises as part of your training. These exercises can be completed without the need for any equipment or expert supervision. 

Additionally, incorporating speed work with a training group into your weekly routine can be a fun and stimulating way to become a stronger, faster runner (check out the intraining website for speed work training times and locations). 

tip box 4

Doug James e1560495841163

 

Article by  Doug James a qualified physiotherapist and podiatrist at intraining Running Injury Clinic with a special interest in running and sports injuries. He combines the two treatment approaches to achieve successful outcomes for clients of all abilities from non-athletes through to elite athletes. Bachelor of Podiatry (honours), Master of Physiotherapy Studies. Doug has undertaken further training in dry needling, Pilates, and Rocktape and may incorporate these as necessary during treatment. Doug is also a keen runner having completed the New York Marathon

 

We help injured runners return to their running plans and routines using a range of podiatry and physiotherapy management and treatment strategies structured by a team of experienced runners aligning with evidence-based medicine.”, intraining Running Injury Clinic Team 

62494751 345931932772510 1241517239585210368 n

“I like to have a balanced approach to my training including 3-4 strength sessions in the gym combined with 4-5 training runs each week. This has enabled me to recover quickly during the race season as well as prevent injuries from occurring.
 
In the gym, I focus on upper body and core strength exercises to give my running form better posture, balance and control. I also do running specific injury prevention strength training focusing on hammy and glute strength to protect my body from previous hip flexor injuries.
 
Looking forward to doing my 60th half marathon at Gold Coast and my 10th marathon in Melbourne this year.”
 
Steve Beck, intraining Running Coach – Stones Corner, Marathoner, PT
 
 
References: 
[1] Boorsma, K., Robert ; Whitfield, L., Jamie ; Spriet, L., Lawrence (2014) Beetroot Juice Supplementation Does Not Improve Performance of Elite 1500-m Runners
Medicine & Science in Sports & Exercise. Vol.46(12), pp.2326-2334
[2] Arnold, J., ; Oliver, Samuel James ; Lewis-Jones, Tammy Maria ; Wylie, Lee John ; Macdonald, Jamie Hugo. (2015). Beetroot juice does not enhance altitude running performance in well-trained athletes. Applied Physiology, Nutrition, and Metabolism. Vol.40(6), pp.590-595
[3] Rothschild, C. (2012) Running Barefoot or in Minimalist Shoes: Evidence or Conjecture? Strength and Conditioning Journal, 34(2), pp8-17.
[4] Yamamoto, L. et al. (2008). The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review. Journal of Strength and Conditioning Research, pp22-6.
[5] Vorup, J. et al. (2016) Effect of speed endurance and strength training on performance, running economy and muscular adaptations in endurance-trained runners. European Journal of Applied Physiology, 2016, Vol.116(7), pp.1331-1341
[6] Sedano, J et al. (2013). Concurrent Training in Elite Male Runners: The Influence of Strength Versus Muscular Endurance Training on Performance Outcomes. Journal of Strength and Conditioning Research. Vol.27(9), pp.2433-2443
[7] Bangsbo, J et al. (2009) Reduced volume and increased training intensity elevate muscle Na+-K+ pump alpha2-subunit expression as well as short- and long-term work capacity in humans. J Appl Physiol. Dec 107(6) pp1771-80.
[8] Bovens, AM, Janssen, GM, Vermeer, HG, Hoeberigs, JH, Janssen, MP, Verstappen, FT. (1989) Occurrence of running injuries in adults following a supervised training program. Int J Sports Med 1989: 10 ( Suppl. 3): S186– S190.
[9] Foch, Eric ; Reinbolt, Jeffrey A. ; Zhang, Songning ; Fitzhugh, Eugene C. ; Milner, Clare E. (2015). Associations between iliotibial band injury status and running biomechanics in women. Gait & Posture, February 2015, Vol.41(2), pp.706-710
[10] Doma, K., Deakin, G.B. (2013). The effects of strength training and endurance training order on running economy and performance. Applied Physiology, Nutrition, and Metabolism, 2013, Vol.38(6), pp.651-656
[11] Rivera, C. (2016). Core and Lumbopelvic Stabilization in Runners. Physical Medicine & Rehabilitation Clinics of North America, February 2016, Vol.27(1), pp.319-337
 [12] Byars, A ; Gandy-Moodie, N ; Greenwood, L ; Stanford, M ; Greenwood, M (2011). An Evaluation of the Relationships Between Core Stability, Core Strength and Running Economy in Trained Runners. Journal of Strength and Conditioning Research, Mar 2011, Vol.25, p.S88B,S89
[13] Clark, Aw ; Goedeke, Mk ; Cunningham, Sr ; Rockwell, De ; Lehecka, Bj ; Manske, RC ; Smith, BS (2017). Effects of Pelvis and Core Strength Training on High School Cross-Country Race Times. 2017 Aug, Vol.31(8), pp.2289-2295