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How to find your running legs

How to find your running legs

If you find running five to 10 kms a challenge, you’re not alone. The great news is that there is a dedicated program to help you overcome your hurdles and start enjoying the many physical and mental benefits of running—and it kicks off in two weeks!

 

“It takes courage to run, but everyone can do this!” Donna Buckley,  intraining member, Couch 2 10km runner, 2016.

 

Taking the first steps to start running are so much easier and enjoyable when you can connect with someone who feels the same as you. That’s exactly what you’ll do on the Couch 2 10km.   

You don’t need to be fit. You don’t need to be fast. You don’t even need to run! All you need is a little courage to put on a pair of shoes, drive to the location of your new group, and say to the first person you meet, “Hi, I’m new”. You’ll be welcomed into the group by new friends who understand exactly what it feels like to be in your shoes.

 

Program details:

Couch 2 10km is a friendly and inclusive 13-week program that is the perfect way for you to find your running legs (and running smile!). Whatever your running ability or experience, the program is designed to help you go from the couch, to 5km, 10km and beyond! We’ve helped hundreds of happy runners do just that.

 

How do I know if the Couch 2 10km is right for me?

If you answer yes to the questions below, then the Couch 2 10km program could be just what you are looking for:

  • Do you want to start running?
  • Have you been trying to run for a while but still have to walk?  
  • Have you tried running and keep failing to make 5km or 10km?
  • Are you wanting support from people who understand your ‘want’  to run?

Led by intraining Running Centre’s expert coaches, the structured program keeps you focused and having fun while reaching your goals.

 

When does it start?

The next Couch 2 10km program launches on Wednesday 5 September at the intraining Running Centre, Milton.

For more information on what’s included in the program, visit intraining.com.au/couch210km or call the centre on 3367 3088.

To join the Couch 2 10km program, register online

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Don’t let Gastrointestinal issues sideline you this racing season!

Don’t let Gastrointestinal issues sideline you this racing season!400x640px coachprofile lizlovering

Gastrointestinal issues in runners are more common than you think.

Do you frequently feel the need to find a toilet when out for a run, or experience wind, reflux, bloating, nausea, or even vomiting? You’re not alone. The good news is that with a few small tweaks to your race routine, you can stop any Gastrointestinal (GI) issues.

Gastrointestinal issues are common in runners and are frequently reported by athletes who take part in endurance events that involve running, cycling or triathlon. Causes for GI issues are multifactorial and can come from altered gut function, dehydration, food intolerance or not getting food or fluid timing, type or volume right in the lead up to, or during, your run.

When we start exercising, oxygenrich blood is redistributed from the GI tract to your working muscles. This lack of blood flow can lead to GI upset and is often exacerbated in endurance events that are held in hot weather, which can lead to overheating and dehydration.

GI issues can also be caused by food intolerance or consuming foods that are high in fibre, protein or fat that are slow to empty from the stomach. The timing and volume of your food and fluid consumption, pre-exercise, may also be a cause—it is possible to overfeed and overdrink. intraining’s top tips for reducing GI issues:

  • start exercise hydrated and avoid dehydration and overhydration while exercising
  • if eating prior to exercise, allow time for digestion
  • consider reducing the fibre, fat or protein content of foods consumed before or during exercise
  • practice your race-day nutrition and hydration in training, before the big day. This is crucial—it will ensure you have time to find out what works best for you, plus there is evidence that you can train the gut to better tolerate carbohydrates during exercise.

    Post 2 GI Issues From the Sole Aug 2018

Liz Lovering, accredited sports dietician, chef, runner and coach.

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Are your shoes affecting your running style?

 

Are your shoes affecting your running style?

ARE YOU A NOISY RUNNER?  YOU MIGHT BE WEARING THE WRONG SHOE.  

WE LOOK AT DIFFERENT SHOE STYLES AND HOW THEY CAN IMPACT YOUR RUNNING.

If your fellow runners can hear you coming a mile away, it’s likely your shoe’s heel pitch could be a contributing factor. Heel pitch is the difference in cushioning or height underneath the heel, compared to the forefoot. The heel pitch of running shoes ranges from zero to 12 millimetres, and variations in pitch can have a big impact on your running performance. The biggest influence of heel pitch is usually in relation to the way your foot lands and the resulting wear patterns, which affects the way the front of your foot is loaded.

WHAT’S THE SAFEST AND MOST EFFICIENT WAY TO LAND ON THE GROUND WHEN YOU RUN?

There are misconceptions that landing on your heel can impact your performance and increase your risk of injuries. But it doesn’t matter whether you land on your heel, midfoot or forefoot. Landing on your heel is a natural and common way of running for many of us and is unlikely to have any impact. What’s important is that the strike pattern is natural for you, and that you don’t over stride. If your foot lands too far in front of your body, it increases braking forces and can also increase injury risk. Overstriding can occur regardless of your landing pattern.

YOU MAY NEED A HIGH HEEL PITCH IF YOU OVERSTRIDE OR HAVE PAIN WITH A LOW SOLE

Shoes with a higher heel pitch encourage your foot to land earlier. Runners are also more likely to land on their heel given the additional bulk under the heel. Unnatural heel landing patterns can result in slapping or pounding with forefoot loading. Overstriding is also common in runners with an unnatural heel strike pattern. If you are wearing a shoe with a lower heel pitch and find yourself stabbing the ground, experiencing tightness through your calves or pain in the foot or forefoot, it could be a sign you need a higher pitch. Most runners who experience calf and Achilles tendon injuries are usually encouraged to avoid shoes with an insufficient heel pitch.

YOU MAY NEED A LOW HEEL PITCH TO GET YOU RUNNING MORE NATURALLY

On the other hand (or foot!), a lower heel pitch encourages a midfoot or forefoot landing pattern due to the lesser bulk and cushioning protection. For some runners, a lower heel pitch can encourage a more natural landing pattern.Our Staff are here to help Intraining Podiatrist

HOW DO I KNOW WHAT PITCH IS RIGHT FOR ME?

The right heel pitch depends how you run naturally and what feels most comfortable for you. Listening to how your foot lands is the best way to determine if the heel pitch (and the flexibility of your shoes) is working with your feet. Your running style should feel natural, easy, and should be as quiet as possible. At intraining, we match you with the right footwear by getting you to run in the shoes. We listen and watch your running style to let you (and us) know if the shoe is right for you.

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Oofos Gold Coast edition

Get Gold Coast Marathon ready with OOFOS

Are you running at the Gold Coast Marathon in 2018? Give your feet the recovery they deserve both pre and post race, with the special limited edition Gold Coast Oofos thong at intraining Running Centre.

Showcasing the fantastic Gold Coast vibe with special sea breeze print, this thong is the perfect way to help give your feet that extra special pampering before you hit the streets of Gold Coast or help relieve tired and aching feet after you cross that finish line.

GET YOURS FOR JUST $79.95
(Limited availability – get yours whilst you can)

 

Oofos Gold Coast thong

Benefits of OOFOS

  • 37% more impact absorption compared to running shoes
  • Cradles the arch offering running shoe like support in a thong
  • Relieves pressure on back, ankles, hips and knees
  • Promotes natural foot movement.

Are you ready to introduce your feet to OOFOS?

OOFOSOofos at intraining Running Centre

In addition to the new special edition Gold Coast Oofos thong, we stock an extensive range of colourful Oofos thongs and slides to suit your every mood.

Give your feet the relief and comfort they are looking for after a tough day on your feet. We dare you to try a pair on… although we can’t guarantee you will want to ever take them off.

Oofos thongs start at just $69.95 – GREAT GIFT IDEA

These are the ultimate gift to yourself or to someone who would like something comfortable to wear.

Lighter shoes for faster running?

400x640px coachprofile margotmanning
Article by: Margot Manning (intraining podiatrist, runner and coach)

Can lighter shoes really make me run faster?

This is such a common question. You need to know that there is no substitute for consistent training and a great running program… BUT… the correct pair of running shoes for you and a second, lighter weight pair of running shoes can definitely make a difference to how easily you can run.

The four main benefits of a lighter shoe for faster running are

  1. More responsive feedback from the ground
  2. Less cushioning thickness for your foot to work through
  3. Co-ordination – the faster you run the more co-ordinated your body moves, and the less structure you need at your feet.
  4. You feel light, fast and ready to go!

“Put these four factors together with the shoe and you could soon be running new PB’s.”

Choosing your second shoe can be daunting where there are so much to choose from. Every footwear brand has a range of shoes from the long run shoe, lightweight training shoe, down to the racing shoe.

Gait Analysis
Get fitted by the experts at intraining Running Centre

How do you choose the right shoe?

Most recreational runners would use a lightweight training shoe rather than the racing shoe as their second shoe. When buying your first, second, third or any pair of running shoes it is important to follow these steps to ensure you minimise the chance of injury

  1. Try before you buy: It is good to always try and run in the shoes before buying them to feel the difference between different brands and shoe types and which pair you feel the most comfortable.
  2. Heed the advice of industry professionals: If a shoe is making excessive noise when running, you are over-pronating or simply does not suit your running gait, then take the advise of your local running specialist.
  3. Comfort is key: Ensure you feel comfortable in the shoes before purchasing.

How intraining can help?

At intraining Running Centre, our staff are all runners and have understand how each of the lightweight running shoe alternatives can not only help you run faster, but will also complement your current training shoes.

Our trained footwear experts analyse your running style, outside, in real world conditions, to ensure you are comfortable and the shoes are the best fit for your feet. There is no charge for our comprehensive footwear fitting service with our footwear experts when purchasing shoes. We want you to be comfortable with your choice and enjoy your running.

Whether you are looking for a lightweight alternative to your training shoe or are keen to purchase a second pair of training shoes, let the experts at intraining Running Centre take care of you.

Note: Bookings are not required when visiting the to purchase shoes

Footwearfitting

Importance of good running form

Emily Donker
Article by: Emily Donker (intraining podiatrist, coach and runner)

Running form – Why is it important?

Everyone can benefit significantly from learning more and practicing good running form. Developing good running technique encourages better motor patterning and muscle recruitment. This will help improve your running efficiency and reduce the risk of fatigue including overuse injuries – particularly with longer and more frequent running.

However, there are very few situations in which you should actually try to change your running technique. Everyone runs differently, and should run differently because of their body structure (amongst other factors).

So… you might ask, why would I participate in a running form workshop?

Learning about good running form, and practicing various different running drills and techniques will provide you with an understanding of the factors that contribute towards good form. Although you might not change your technique per say, you can learn and implement relevant changes to improve your running form and longevity.

FIND OUT MORE ABOUT OUR NEXT WORKSHOP

intraining Running Form Workshop

Running form can be complicated, but it doesn’t need to be.

Three key concepts of good running form:

  1. Body position/posture
  2. Foot strike position
  3. Cadence

Gaining a better understanding of the natural variation in these concepts and how you can make changes (if you need to), provides the basis for our intraining Running Form Workshops.

The three concepts are closely linked, and influence one another. If you can learn good body position, you are much more likely to develop a good foot strike position and cadence.

plyometrics drill
Running drills: Form part intraining Running Form Workshops

Body position and posture

Running drills are great for learning and developing specific simple muscle activation and teaching good running posture. They will help you to feel how you are running and how your limbs and body are moving through space. The progression of drills teaches good body position and posture, co-ordination, strength and power.

“Over time, through learning and practicing specific drills, you will gain a much better sense of your own running technique and any form faults that may develop as you fatigue.”

Good foot strike position

Developing a good foot strike position is all about where you strike the ground in relation to your body’s centre of mass (COM). Regardless of whether you strike on the heel, midfoot or forefoot, your foot should strike the ground underneath the body. Landing infront of your COM is known as overstriding, and is a common form fault. It creates braking forces which slow you down and significantly increase the amount of force transmitted through your joints – thus also increasing injury risk. Having a loud foot strike can indicate overstriding, but may also be linked to other issues.

Running cadence

Ideal cadence (stride frequency) is different for everyone and is strongly determined by the length of your limbs, but is also affected by other factors. Essentially your cadence should remain relatively constant regardless of what pace you’re running. Your stride length should be the factor that changes, and will be longer for faster running compared to slower running if the same cadence is maintained. A common fault amongst runners is to maintain stride length, and decrease (slow down) cadence as they fatigue. This increases the likelihood of overstriding and developing injury.

Generally, your running form is much better when running fast compared to running slowly. This is not to say that slower runners have worse running form – just that for your given ability, your technique is likely to be best when running at tempo pace (approx. 10km race pace) compared to your long run or easy pace. Running slower increases ground reaction time, and decreases your ability to generate power from tension within the tendons (eg. Achilles). This is why it can be better in some cases to run faster when returning from injury, but you need to be cautious with load.

Group Running Form1
Correct posture, foot strike and cadence can reap benefits in improvement in your running speed and injury prevention.

Running form and fatique

Running form also tends to worsen with fatigue. Being aware of how you run, and the form faults that you tend to develop as you tire is very beneficial, because you will learn to identify and feel when you are not running ‘properly’. You can also learn simple cues to help address these form faults whilst out running. Learning about running form and practicing running drills is a great way to find out which drills resonate most strongly with you, and which help you to develop cues to assist with maintaining your own running form.

intraining Running Form Workshop

Everyone is different

There are many different theories proposed about what is ‘ideal running form’ and the ‘best way to run’, but as stated, there is no one way to run that will suit everyone. It’s important to discuss and learn about running form with experienced professionals, with knowledge of running biomechanics, and also of potential structural issues that may prevent certain movements from being possible. The intraining Running Form Workshops are run by a team of podiatrists, who are all runners themselves. They bring a lot of experience in dealing with running-specific injuries, and teaching running form.

intraining Rehab logoBy participating in the intraining Running Form Workshop you will improve your knowledge of the three main concepts of good running form and learn specific running drills, which will provide you with a better understanding of your own running form and form faults, and help you to develop the confidence and skills to adjust your form on the run for more efficient and enjoyable running.

The coaching and clinical team conduct running form workshops throughout the year that can help you improve your running form.

The next intraining Running Form Workshop is coming up soon.

Click here for more information.

How to treat shin pain

How to treat shin pain?

Shin splints are a generic term that many runners use to broadly cover shin pain. Sports medicine practitioners have needed to develop more specific terms to differentiate conditions and treatments required when addressing shin pain.

These terms try to reflect the tissues affected and their different causes. Whilst some shin pain may present similarly, it is important to correctly identify the pain and provide appropriate treatment. Below are common shin pain issues we see at intraining Running Injury Clinic.

  • Medial tibial stress syndrome
  • Stress fracture
  • Compartment syndrome
  • Nerve entrapment
  • Muscle and tendon strain

Below we briefly describe; how to diagnose shin pain, common symptoms and how to treat the injury appropriately. If you have shin pain that is holding you back from enjoying your running, click the button below to make an appointment to see one of our podiatry or physiotherapy team.

Make an appointment to see Steve
Steve Manning (podiatrist, coach and runner)

 

MEDIAL TIBIAL STRESS SYNDROME

Diagnosis

The most common cause of shin pain is medial tibial stress syndrome. This pain hurts along the inside of the shin most commonly in the lower half and isolated to the medial border of the shin bone, the tibia. It is an inflammation of the tibial skin, called the periosteum, where the fascia of the leg attaches. The fascia is the stiff layer of tissue that holds all the muscles in place. Little tears occur along this attachment causing inflammation and pain.

MTSS Pain

Symptoms

The pain can sometimes hurt after waking or rest but most commonly hurts at the beginning of a run before warming up. When bad it can begin to hurt again at the end of a run and will hurt a lot afterwards.

Treatment

Treatment involves a direct icing technique for a few days with the addition of a gentle distraction massage after that time. Screening for any underlying biomechanical causes may be necessary if continued running aggravates the injury. Extended rest is not recommended as the scar tissue may become more entrenched and harder to resolve in the long run.

Prognosis

Prognosis is generally quite good with a significant (greater than 50%) reduction of pain within a week and complete resolution within a month.

STRESS FRACTURES

Diagnosis

Medial tibial stress syndrome that goes untreated may lead to more severe injuries to the bone like bone stress or stress fractures. Stress fractures are most commonly found on the inside (medial) border of the tibia but may also occur on the front (anterior) border. It is often overtraining that is the culprit, where it has occurred more than a month prior to injury onset.

MTSS Pain1Symptoms

Pain usually occurs at the start of a run and gets worse without going away. It can ache afterwards and sometimes the pain will wake you at night. Pain is usually localised to a spot on the bone and may hurt on both borders and the shaft. Normal x-rays may pick up a stress fracture after 3-4 weeks but an MRI is the best scan to use.

Treatment

Unfortunately bone injuries are one of the few injuries that require complete rest from activity. If it is bone stress than after a week there will be significant improvement in point tenderness while a stress fracture will take at least three weeks. With bone stress you can return to running when the pain is gone but stress fractures require 6 to 8 weeks of no running. Once the stress fracture has healed adequately there is less chance of recurrence in the same location.

COMPARTMENT SYNDROME

Diagnosis

A compartment syndrome can be defined as the increase in pressure within the limited anatomical space of a fascial compartment which compromises the circulation and function of the tissues within that space. If compartment volume is limited or decreased due to tight or thickened fascia then compartment pressures can increase upon normal muscle swelling during exercise. The anterior compartment muscles are most commonly affected in running.

Symptoms

Generally there is no pain at rest or at the start of a run. Pain comes on at a certain distance of each run and is quickly too severe to continue. The muscle feels tight and may be firm to the touch. Within a few minutes of stopping the pain has gone completely. If the anterior compartment is affected, the foot may ‘slap’ excessively when running. This is because the purpose of the anterior compartment muscles are to control ankle movement as the runner lowers the forefoot to the ground after heel strike.

Treatment

Non-surgical treatment includes changing biomechanics through form modification, change in footwear or orthotics. Avoiding hills or rough surfaces may help as will a reduction of training below the threshold distance of onset of symptoms. Icing and Myofascial release massage techniques can help to release the adhesions between fascia and muscle that may be causing the compartment syndrome.

Prognosis

While immediate improvement can occur complete resolution can take a very long time. In some cases surgical intervention is the only successful treatment.

NERVE AND VASCULAR ENTRAPMENT

Diagnosis

There are more rare forms of shin pain may mimic some of the more common injuries as described above. Entrapment of the popliteal artery has the same symptoms as compartment syndromes but the onset seems to be more related to intensity of activity rather than duration. Neural entrapments can feel like stress fractures but have less consistent symptoms.

Symptoms

Arterial entrapment will give a lack of pulses at onset which does not occur with chronic exercise induced compartment syndromes. The symptoms of neural entrapment can be reproduced by palpation or percussion of the affected nerve.

Treatment

Physiotherapy is the best initial treatment however surgery may be required.

MUSCLE AND TENDON STRAINS

TibialisPosteriorDiagnosis

The posterioral tibialis muscle is the most common strain in the shin. This muscle acts to control pronation in a similar way that the anterior compartment muscles control ankle motion. The peroneal muscles on the outside of leg, control supination of the foot (roll out), to prevent ankle inversion sprains. Peroneal muscles may also be strained. Pain is usually related to activity and may last for a long time after a run. Pain may occur during other activities of daily living.

Symptoms

Damage may just be normal delayed onset muscle soreness (DOMS) caused by unaccustomed activity or it may be more severe rupture of muscle or tendon. More commonly there was a traumatic event that occurred to cause the injury.

Treatment

Treatment requires rest and icing for 72 hours. Massage, stretching or heat during this time will make the injury significantly worse. After the 72 hours then a gradual return to activity with massage, stretching and continued icing should see most strains resolve within a week. If the tendon was damaged, or if it was a chronic strain, then a much longer rehab period will be needed.

Summary

From these brief descriptions of some of the more common injuries you can see how important correct diagnosis and treatment can affect the outcome and subsequent return to exercise. Incorrect diagnosis can prolong the healing period and can also lead to further injury and increased delay in return to activity.

Steve Manning is the owner and CEO of the intraining Running Centre and works as a podiatrist at the intraining Running Injury Clinic in Milton.

If you have shin soreness and want to get back out and running as soon as possible, visit the intraining Running Injury Clinic. Our podiatry and physiotherapy are all runners and understand how important it is to correctly diagnose and treat your injury to ensure you can return, pain free, to running as quickly as possible.

For bookings, please call us at the intraining Running Injury Clinic on 3367 3088, or book online.

 

Triathlon training – It’s coming

400x640px coachprofile peterrichards

intraining is one of the largest running and triathlon clubs in Australia – with over 1000 active members. We are excited to announce that triathlon focused and specific training sessions will be made available to club members and general public.

We are delighted to announce that intraining coach, Peter Richards, will be heading the intraining triathlon program. Peter has been passionately involved in triathlon and multi-sports for over 35 years as a competitor, accredited coach, administrator (club, state and national) and even event organiser.

Sessions will cater to triathletes in each of the four disciplines (yes… four – including swim, bike, run and transition). First session will be starting on 25th July!

The current plan for the upcoming program is below

  • Indoor ergo/trainer session: Wednesdays (starts 25 July)
  • Outdoor Brick/Transition session: Fridays (starts 7 September)
  • Pool and open-water swimming sessions
  • Personalised training programs: All ages, capabilities & distances
  • Enhanced member communications through Facebook
  • Develop intraining riders network

Click here for session details and costs

Cycling Ricky

Sessions will be held across Brisbane with the base location being centralised around intraining Running Centre at 33 Park Road, Milton.

Swimming specific training will be held in conjunction with Grimsey’s Adult Swim Fit program. All cycling, running and transition training will be undertaken by experienced intraining coaches to ensure you reach your potential and enjoy the triathlon experience with us.

 

 

 

icon FacebookWe can’t wait to show you what we have to offer in the new season and look forward to working with all ages and abilities to help reach your triathlon goals. 

Are you ready to take the plunge and get involved?

Find out more and keep updated with the latest info on our facebook page.

Tools to stay injury free

Emily Donker
Article by: Emily Donker (podiatrist, coach and runner)

Tools and tips to stay injury free

If you’re a runner, chances are you hate being unable to run. Staying injury-free is the best way to maintain consistent training. Getting a regular massage can reduce injury risk, but unfortunately, many runners don’t always have the time to prioritize massage within day to day life.

Thankfully there are some great tools you can use for self-massage which, if used correctly, can reduce the need for a sports massage. Two of the best tools that should be in every runners household are, foam rollers and trigger balls. We have both available at the intraining Running Centre.

FOAM ROLLERS

When to use a foam roller?

Using a foam roller is great for relieving tension from, and flushing larger muscles – generally longer muscles such as the hamstrings, calves, quadriceps, ITB and through your back. Typically rollers are used on the ground (or against a wall) such that you can move your body and the target muscle across the roller. Foam rollers are available in various sizes and textures (eg. smooth vs bumpy).

Foam rollingHow to use a foam roller?

Using a foam roller is easy to do and can be done in front of the TV without much concentration required. Using your foam roller as ‘resting’ point, gently apply pressure to the area you are targeting by lying on the roller. Use your weight to apply pressure as required. If you need additional support to reduce the pressure, use your hands.

TRIGGER BALLS

When to use a trigger ball?

ED May18 Trigger Ball

Trigger balls are perfect for releasing muscle knots and tension, particularly in deeper and bulkier muscles. Tight spots within longer muscles, plus the glutes, piriformis, hip flexors, erector spinae (lower back) and muscles around the shoulders all respond well to trigger point therapy.

How to use a trigger ball?

Find a tender spot and keep the pressure on for 30sec – 2min. They’re a great self-release tool, particularly if you travel a lot and are limited for space. Again, trigger balls are available in a range of sizes and textures.

intraining Running Centre has a range of foam rollers and trigger balls on offer. Our staff are all runners and can help guide you in the right direction to determine which tool will be best for your needs.

If you are experiencing pains that feel like they are more than just a niggle, or have an injury that just won’t leave you alone – come see one of our podiatry or physiotherapy team. For bookings, please call us at the intraining Running Injury Clinic on 3367 3088, or book online.

Make appointment

Science of compression gear

Doug James
Article by: Doug James (podiatrist, physiotherapist and runner)

Science of compression gear

It’s been 20 years since SKINS, the Australian based compression garment company first launched their product range. Since then, SKINS and other brands of compression garments have been worn by athletes from a wide range of sports. Aside from the professional endorsement and anecdotal support of these products – just what scientific support is there to justify their use?

A review of reputable peer reviewed scientific studies released within the past decade shows that compression garments actually offer little to no increase in running performance. So why do people keep wearing them?

Science has been able to prove that Lower Limb Compression Garments (LLCGs) are of most use as a recovery aid. Perceived muscle soreness after endurance running events was less in runners that used LLCGs. Additionally, LLCGs (either calf sleeves or integrated calf sleeve + sock) were found to reduce foot swelling that may be associated with foot pain and numbness during running.

CompressionTightClinically it has been suggested that LLCGs may also offer benefit in reducing muscle vibration that occurs during impact sports such as running, and this in turn could help reduce shin pain and calf muscle injuries.

Remember that recovery is an important part of your training approach. Consider using lower limb compression garments to help maximise your recovery and training.

If you are looking to get that little extra edge on your competition, the intraining Running Centre, Milton and Indooroopilly have a wide range of compression garments from the major brands, including major brands; Skins, 2XU and Compresssport.

Our running experts can help fit you up correctly in the latest compression gear and can also provide recommendations to suit your needs. From calve sleeves and socks, to full length tights and tops we have it all.

If you are experiencing muscle soreness and tightness that needs a little more attention, make an appointment to see our podiatrist and physiotherapist, Doug James. Please call us at the intraining Running Injury Clinic on 3367 3088, or book online.

Make appointment

When are your shoes too old?

Margot Steve
Article by: Margot Manning (podiatrist, kids coach and runner)

Are your shoes too old?

We are in the middle of the running season and most runner’s shoes will be close to the end of their life. While most injuries occur because of training mistakes it can be easy to neglect the ‘aging’ of your running shoes leading to a usually avoidable injury.

The most common reason for a running shoe causing an injury is because they are too old or the cushioning has compressed from the months of training. This aging process can be difficult to recognise in a shoe because there are usually minimal physical signs of age.

However, there are a few things you should learn to recognise so that you avoid injury and enjoying your running.

The 4 early signs of an aged shoe

  1. Delayed muscle recovery: Do you get excessively sore muscles, bones, ligaments following a run?
  2. Niggles: Are you starting to notice minor injuries that make running uncomfortable?
  3. ‘Hot’ spots: Do your feet feel like they are burning?
  4. Excessive wear on the outsole rubber: Have you worn through the rubber on the sole to the midsole (ie: the soft white part of the shoe)?

ShoeDonationTake the time to update your running shoes. Don’t leave it too late to change your shoes and risk getting an injury. As a general rule of thumb, the lifespan of a running shoe is approximately 600km. Remember, incidental walking around contributes to your running shoes life.

Runners tip: Use your running shoes only for running. Save your old shoes for shopping, walking around, catching up with friends and all the other incidentals. You will find that the lifespan of your shoes will increase – plus it is easier to keep track of distance covered.

If you are unsure if your shoes are on their way out, visit the intraining Running Centre and our footwear specialists will help determine if it is time for a new pair.

If you have been unhappy with your current shoes, book in to see one of our running podiatrists for a more thorough analysis of your biomechanics, running style and training. Don’t let your shoe be the cause of an injury.

Call us at the intraining Running Injury Clinic on 3367 3088, or book online.

Make appointment

FREE running magazine

The April edition of intraining’s Love2Run Magazine is now available online for download. View and download all magazines online here.

Get your running fix running season with running injury articles, product reviews, ways to keep fit as well as the upcoming Queensland fun run calendar.

Get your FREE running magazine here

Love2RunApril2018This edition includes:

  • How to start running for beginner runners
  • Knee pain – Know when to stop
  • How lightweight shoes can make you faster
  • Coaching kids from tiny to primary
  • Kids and running injuries
  • Healthy Winter recipe for the runner
  • Find out how to look good this running season

To complement our quarterly edition of the intraining Love2Run magazine, we invite you to join our monthly Love2Run e-newsletter, so you can stay up to date with everything running. Click here to join the list.

 

Do your feet a favour

Do your feet a favour and treat them to Feetures socks

Feetures 3Feetures have been the number one selling socks in USA specialty run stores for a few years running, and it’s not hard to see why. As Brisbane’s premier running store, intraining are following in these footsteps.

Feetures are also intraining’s best-selling sock brand. We stock a great range of their socks, which are available in three different thicknesses, different lengths and a fantastic array of colours. These socks are perfect not only for running, but any other active pursuits.

Features of Feetures?

  • Anatomically-designed fit around the toes provides the perfect fit for both your feet
  • Targeted arch compression promotes a snug, comfortable and secure fit to prevent friction and movement of the sock
  • Seamless construction eliminates irritation and friction
  • Nylon/spandex synthetic blend breathes exceptionally well and wicks moisture away from your feet to keep them cool and dry.
  • These fibres also ensure the socks hug and conform to your feet so there is no movement or bunching material to again eliminate friction
  • Heel tab and firm elastic around the ankle ensure the socks stay firm on your feet and don’t slip down into your shoes
  • Lifetime guarantee – the socks are of very high quality and exceptionally durable. They will maintain great fit and feel, and ensure your feet and comfortable for their entire lifetime, rather than deteriorating like other socks can tend to do.

    Features - Available at intraining

The running season is almost upon us. It’s always important to keep your feet comfortable, so get yourself a pair of Feetures from intraining Running Centre, and give your feet that refreshing new sock feeling they’ve been longing for.

Feetures are available in a wide range of colours, lengths and styles, so there is something to suit everyone.

Easter 2018 Trading

This Easter long weekend involves some changes to trading hours that you may want to know. The good news is that we are open Saturday over the Easter long weekend, and will be chasing bunnies for chocolate, so we will be closed on all other days.

See below for our official 2018 trading hours at both Indooroopilly and Milton locations.

Milton Store Easter 2018 Trading Hours

Easter Friday: CLOSED

Easter Saturday: 9:00am – 5:00pm

Easter Sunday: CLOSED

Easter Monday: CLOSED

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Indooroopilly Store Easter 2018 Trading Hours

Easter Friday: CLOSED

Easter Saturday: 9:00am – 5:00pm

Easter Sunday: CLOSED

Easter Monday: CLOSED

Unfortunately the running injury clinic will be closed throughout the Easter period and will reopen as usual on Tuesday 3 April at 9:00am.

We hope you all enjoy the long weekend and drop in to say hello at some point.

Did I buy the right shoes?

Top 5 signs you have the wrong running shoes

Starting a new year with new running shoes is a good idea. Running in the wrong shoes, however, is a bad idea. With online shopping we now have access to more shoe brands and models than ever before, and it can be difficult to know which shoe will suit your foot and running needs, particularly without the benefit of being able to try the shoe on before purchase.

Top 5 signs you have the wrong shoes

  1. Burning, tingling or numbness in your foot or toes
  2. Pain in your heel or Achilles tendon
  3. Cramping in your arch or calf muscles
  4. Soreness on the inside of your ankles or knees
  5. The shoes make excessive slapping noise when running
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Article written by: Doug James (podiatrist, physiotherapist and runner)

It may be tempting to save a few dollars buying shoes online, however buying the wrong running shoes may result in wasting hundreds of dollars and worse still – injury! It pays to have your running shoes fitted at a FromtheSole Wrongshoesreputable running store and by knowledgeable staff who take the time to fit you up based on your needs. Trying the shoes on before you purchase them as well as receiving advice from trained experts will help you rest easy and know your next run will be an enjoyable one.

In some cases it may also be worth consulting with a podiatrist to get specialist advice on the best shoe, particularly if you’ve been having problems with injury. At intraining Running Injury Clinic, our podiatry and physiotherapy team have extensive knowledge in footwear and can provide qualified advice to ensure your running shoes are exactly what you need.

At intraining, we are all runners and understand just how important it is to have the right tools for the trade (so to speak), which will help keep you injury free and running at your best.

If you are experiencing any of the symptoms above, or would like to book a footwear fitting appointment with Doug or one of our podiatry team, please call us at the intraining Running Injury Clinic on 3367 3088, or book online.

Children running too hard?

Steve Manning (podiatrist, coach and runner)
By: Steve Manning (podiatrist, coach and runner)

How much should my child train?

It is very easy as parents to live vicariously through our children’s performances.  It is tempting to think that it is a reflection on our parenting.  The reality is that kids will often do the best in the long term if we get out of their way and just support them with whatever they accomplish.  By exerting overt or subtle pressure on them we can spoil their love of running and drive them away from reaching for their potential.

However short-term results are often what we are excited about as athletes and parents.  It takes patience and planning to be the best we can be at the right time.  The journey towards excellence passes by the early developers and burnt out over trainers.

Is winning at an early age a good thing in the long term?

Top 10 tips for young runnersDevelopmental ages for children vary extensively.  In general girls mature earlier than boys but within a gender the variance can be many years.  Early developers gain a confidence boost by easily beating late developers early on.  However in the long run there is some evidence that it is physically better to develop as late as possible.   

For psychological reasons it can be better to excel when older.  Kids who are winning nationals in grade 4 when they first compete often are not participating by grade 12.  Early success can sometimes cause complacency and then frustration when later developers start to catch up.  Late developers have to initially struggle and deal with losing which builds resilience and persistence.  Tactical skills are honed with tough races rather than easy wins.

In my experience over many decades as a running coach I believe that hard training at a young age is not beneficial to children’s long term development as a distance runner.  However I can accept that hard training in upper primary school may be of value if a child is trying to attain a sporting scholarship for high school.  This will be at the possible cost of their long term success but could save parents many thousands of dollars.  That is a value judgement that the parent and child must make.

Can running physically damage my child?

Parents often worry about damaging growth plates in children with too much running.  While active kids are more likely to have growth related injuries like Osgood’s of the knee and Sever’s at the heel the only evidence for growth plate damage is with maximum power resistance training.  Children may have less capacity to train in the heat than some adults due to surface to volume ratios.  Because they have less experience they are unlikely to be able to train long distances as it can take years to safely progress total weekly mileage.  Like with adults overtraining can lead to injury, illness or burnout.

What does hard training involve?

To achieve early success requires frequent intense speed sessions.  Total training load or distance covered has a reduced cost benefit especially for pre-pubescent children.  That is the more kilometres they run the lower the quality of their race performances will be.  So if your goal is for your primary school child to race at their best at a young age then the focus should be on speed sessions rather than mileage.  I always tell my athletes that they should aspire to be running at their best in grade 11 and 12 and to be patient when they hear their peers are doing long intense speed sessions.  While they may not be as competitive in primary school and early high school in the long term they will be better off.

What are the guidelines?

The Australian Sports Medicine Federation’s Children in Sport Committee (ASMF) recommends conservative guidelines “in the absence of evidence of the detrimental effects on children training for distance running”.  These guidelines recommend maximum race distances of no more than 8km at age 12 to 14  and half marathons at age 15 to 16.  They recommend weekly maximum training distances of three times their competitive distances.  Interestingly there is no recommendation about the amount of intensity that is appropriate at different ages even though that is the more likely cause of training burnout and a child leaving the sport.  

For a girl racing cross country at age 14 over 4km that is only 12km.  Even if you used their 8km maximum race recommendation that would be only 24km a week. Even at a slow 6 minutes per kilometre that would only be just over 2 hours a week.  In comparison with other sports like gymnastics and swimming this is not even the amount an elite junior would train daily at age 14.

Should a child run long and slow?

Long slow running benefits children in the same way it does adults: by Improving heart stroke volume and aerobic efficiency (to transport oxygen to muscle); by increasing the capillary network (that delivers the oxygen); and by increasing myoglobin concentration and the number and size of mitochondria so that muscle fibres can use the oxygen when needed.  The result is a higher MaxVO2 and better lactate clearance rates.  Children who run long and slow will not learn to push for long at their maximum speed but they will feel much easier at close to their maximum compared to their intensity focused peers.

Haile Gebrselassie reported that he ran 10km to school every day carrying his books.  His daily running distance was more than the suggested weekly maximum guidelines by the ASMF.  I do not think it would be an exaggeration to say that no Australian child runs as much as he did.  We are so worried about children training too much that I wonder if
our conservative guidelines are preventing our children from achieving their maximum potential as adults.

Children vs adults

intrainingKidsEver since legendary coach Arthur Lydiard started the running boom in the 60’s, distance running training principles for adults have started with base training of easy running followed by the gradual introduction of specific intensity.  Why don’t we let our children follow the same proven pathway to performance success?  I believe that part of it is the climate of overprotectiveness in society.  Children can not be left home alone if they are under 14.  Very few kids make their own way to school by walking, running or cycling.  This then expresses itself by always following the short term conservative approach to childhood risk.  The result is skyrocketing obesity rates in children and they may be the first generation that does not live as long as their parents.

Who do the guidelines target?

Athletics officials are concentrated on the success of elite athletes and their transition from talented children to medal winning adults than they are of the health of society.  But very few children will ever achieve elite success as an adult.  

The great benefit of running to the vast majority of people is improved health and longevity.  Long easy running develops a lifelong love of running while intense speed sessions often create a hatred of hard training as evidenced by the number of previously elite young adults who quit exercise as soon as they finish school.

My recommendation for children’s training loads

IRIC17_RehabLogoV2My recommendation “in the absence of any evidence of the detrimental effects on children training for distance running” is to drop the current guidelines around maximum distances of racing and training.  Instead research should be conducted on safe levels of intensity involving number of intense sessions a week, the total volume of intensity and the proximity to maximum effort in training.

An easy run is like a meditation session.  You get into a rhythm and enter a zone of peace and clarity.  Before you know it your run is over and the physical and mental benefits are obvious in the afterglow.  This is what creates a love of running and a lifetime habit of health and exercise.  This is what should be the focus of running as a child.  If they do go on to become an elite athlete then this love of running will be a great base to launch their career.  Even if they don’t become elite the benefits of learning a love of running early on will continue for the rest of their lives.

If you think your child may be over-reaching and may be heading towards burnout, make an appointment for a FREE 15 minute consultation with one of our experienced running coaches who can help nurture and guide your child to long term success and ultimately enjoyment of running. Click the button below.

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About Steve Manning

Steve Manning (podiatrist, coach and runner)
Steve Manning (podiatrist, coach and runner)

Steve has been coaching children for 35 years since he was 18.  He has coached multiple national champions in cross country, athletics and the triathlon.  His favourite achievement as a coach is when three of his athletes swept the places in the 3000M national schools championship.

He coaches an elite junior squad on Thursday mornings and is available for individual coaching programs through the intraining Running Injury Clinic.  Steve is a podiatrist and sessional academic for fourth year podiatry in sports medicine and paediatrics at QUT.  Steve is the current chairman of the Sports Medicine Australia Queensland Council and is a past chairman of the board.

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Marathon School launch 2018

Marathon School logoAre you ready for Marathon School 2018?

Starting a new year and setting a goal can be a daunting prospect. At intraining Marathon School we are here to help you achieve your running goals. Whether you are looking to run your first half marathon, step up from parkrun or finish the ultimate runners dream of a marathon – our team of coaches and professionals will guide you every step of the way.

**SPECIAL OFFER**

Sign up for intraining Marathon School before 31 January &
WIN the ultimate running experience at the Hamilton Island Hilly Half Marathon in May.

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Facebook linkJoin us for the FREE information and launch morning

Details
Date
: 28 January 2018
Time: 9:00am
Location: 33 Park Road, Milton

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NY Resolution Sale

ShoeWall_SmallKeep your promise in 2018 and get fit

The New Year is here and it is time to get fit. This weekend only intraining Running Centre are helping you keep your resolution with a clearance sale that is light on the wallet.

Whether you’re looking for a new pair of shoes or a pair to rotate. All the big brands are on sale at a fraction of the retail price. Need a new running GPS watch to keep track of your fitness progress? How about a whopping 50% off all Suunto range in store. Get ready to track your fitness on Strava and show your mates how 2018 is going to be a big one.

Quick sale facts

Date: 12-14 January 2018
Where: intraining Running Centre, 33 Park Road, Milton (click here to view)
Time: Doors open 9am

What are the deals?

  • Up to 60% off footwear
  • 30% off Asics Lite-Show and other reflective apparel (perfect as the days get shorter)
  • 50% off Suunto GPS watches
  • 3 x Love2Run singlets for just $30* (usually $39.95 each!)
  • Plus much more in store…

*Items as marked. Does not include Australiana singlets and tee’s

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From 5km to marathon

Amanda_Cutlack_SmallFrom 5km to marathon – The Amanda Cutlack story

In 2017, Amanda Cutlack became a marathoner. She described the feeling as “Sheer Elation… It was just amazing!”   If you had asked her two years ago she would have laughed at the idea because she had only just started running 5km at parkrun.  This changed when Amanda set herself the marathon target, some smaller goals to achieve first, and joined the intraining Marathon School. She achieved this goal in a time of 6 hours and 32 minutes.

Make your own marathon dreams come true – just like Amanda

Get the full story and Amanda’s top tips to be marathon ready in 2018

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School shoes vs running shoes?

Article by Emily Donker. Podiatrist, coach and triathlete
Article by Emily Donker.
Podiatrist, coach and triathlete

School shoes vs running shoes. They are different!

There are a few things that you just shouldn’t do (for various reasons – not explored in this article), such as:
–    Eat soup with a fork
–    Go 4WD and beach driving in a beetle
–    Use a time trial bike for mountain biking
–    Swim whilst fully clothed
–    Go for a run in business shoes

… and you also should not send your children to school in running shoes, or out for a run wearing school shoes.

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Just as it does for adults, footwear plays a significant role in preventing and managing children’s injuries. Wearing shoes that are appropriate for the task at hand will reduce injury risk, ensure better comfort and prolong shoe life.

BacktoschoolWearing the same pair of shoes day in and day out can cause significant and excessive wear, and inappropriate wear patterns to develop – especially when young, active children are the culprits. Children’s shoes are renowned for taking a beating in the schoolyard, and running shoes in particular are not designed to withstand the rigours of lunch-time play. Scuffing to the outsole and midsole can easily result from rough games and change of direction, whilst the lightweight, breathable upper is also easily damaged and does not provide sufficient support. Specific ‘school’ shoes will offer a more sturdy and hard-wearing outsole, and ideally a leather upper.

Wearing shoes that are excessively worn, or that are not designed specifically for running can increase the risk of injury. So, if your child is running regularly, they should be treated to a pair of running shoes, which are to be used only for running. These will be lightweight, more breathable and more flexible than their school shoes and therefore encourage a more comfortable and natural running stride.

You should encourage your child to stay active, and ensure they remain healthy and injury-free by wearing suitable shoes, by having specific shoes that are used exclusively for their various different activities.

Want to your kids to stay injury free? Visit the intraining Running Centre for expert advice and get your children fitted correctly.

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