| Goodbye sticky summer and welcome to the first day of Autumn in 2016. As the days gradually get cooler, running becomes easier on your body – which is always a welcome relief. Unfortunately, with the territory daylight hours decrease and we soon find ourselves out running under the stars. Make sure you are prepared for the running season ahead with some great safety tips, weight training and some events to increase motivation.
In this this issue:
– Avoid the dreaded chafe: Effective gear & tips for chafe free running
– Stay safe at night: 10 safety tips every runner should know
– Weight training for runners: Stay injury free with 3 great exercises
– Brisbane Marathon Festival: Make 2016 your marathon year
– Twilight Running Festival: Don’t delay! Entry fees increase tonight.
Did you know running facts – Part 22
Trouble sleeping at night? Maybe all you need is a twilight run to get a great night of sleep. In a study at the University of South Carolina, volunteers ran at a moderate to high intensity for between one and three hours and were able to drift off to a deep, relaxing sleep a mere half-hour later.
Contradicting many doubters, evening exercise doesn’t disrupt sleep in most people and sleep quality can actually improve following exercise, says head researcher at University of South Carolina.
Perhaps runners prefer the romantic lighting of the moon over the sun.
Stay healthy, keep active and have a happy run!
Ouch…did someone say chafe?
Fear not – Keep those ‘places’ chafe free
Chafing shouldn’t be something that we have to deal with as runners. Thankfully there are a range of fantastic products which can rid us of the dreaded post chafe shower.
What is your chafe solution?
– Powder is effective in dealing with the build-up of blisters and hot spots on your feet while also reducing friction and wicking away any moisture.
– Creams are effective in preventing friction caused by clothing, such as nipple abrasion or groin/thigh chafe.
– Roll on balms reduce skin on skin friction, offer water resistant features and usually non-petroleum based, so it won’t harm your clothes.
At intraining we stock a wide range of anti-chafe products, such as Bodyglide, Skin Strong, and Brisbane based company Striderm. Speak with our friendly staff, remember we are all runners so are happy to share our feedback on what has worked best for us.
Less daylight hours – Tips to stay safe when you are running
10 essential safety tips for the night runner
As the warmer months have come to an end in Queensland, it is time to start thinking about increasing your awareness of your surroundings – especially if you run in the early morning or evenings when it is dark.
Here are 10 tips to keep you safe under the stars
1. Always run against traffic: It’s easier to avoid cars if you can see them coming. You want to be able to see headlights of oncoming cars.
2. Be visible: Wear white, yellow or orange clothes with reflective material and a light if you can. That way, you are easily seen by others.
3. Always have identification on you: Keep your drivers licence or some form of identification in case of emergency.
4. Choose a well lit route: Oncoming cars see you better, and you’ll always be able to see the road and avoid potential hazards.
5. Run with a buddy: As they say, strength in numbers. If you must run alone, ensure you let someone know where you are going and how long.
Click here to read all 10 tips for running safety.
Weight training for runners – by Doug James (physiotherapist)
Three key exercises to keep you injury free
Distance runners can benefit from a certain amount of weight training. Targeting key muscle groups can assist in running form improvement and performance without adding unnecessary muscle bulk.
The key to weight training is using a suitable amount of weight for the ideal number of repetitions. For runners, this weight should be one that is comfortable to lift for at least 80% of the set and become slightly harder towards the end.
1. Squats: can help develop stronger legs and glutes.
2. Lunges: helpful for improving hip stability and leg strength.
3. Tip toe raise: the slow lowering component of this exercise helps to improve Achilles tendon strength.
Click here to view details on how to complete each exercise in the full article ‘Weight training for runners’ in the February edition of ‘From the Sole’ newsletter.
‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian and massage therapy team.
Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury.
Brisbane Marathon Festival – 25th anniversary
Online registrations are open for 7 August 2016
Excitement is building quickly with thousands eager to be a part of the special celebration in 2016. Brisbane Marathon Festival will be held on Sunday 7 August as Queensland’s capital city marathon event.
The Brisbane Marathon is Queensland’s second oldest official marathon event. Make 2016 your year to complete the marathon in Brisbane on one of the most picturesque courses in Australia.
The predominantly flat course in Brisbane and early starting times are ideal for breaking personal best times.
Check out the start times below:
– 42.195km Marathon: 6:00am
– 21.0975km Half Marathon: 6:00am
– 10km Run/Walk: 6:30am
– 5km Run/Walk: 10:00am
– 2.2km Kids Mini Mara: 10:15am
Twilight Running Festival – 20 March 2016
Online entry fees increase tonight!
There are just three weeks until the Twilight Running Festival. Make sure you register online today and avoid the price rise.
Entry fees (until midnight tonight)
Half Marathon: $80.00 (includes singlet, visor or towel*)
10km Run/Walk: $65.00 (includes singlet, visor or towel*)
5km Run/Walk: $50.00 (includes singlet, visor or towel*)
1km Active Kids Run: $25.00 (includes visor)
REGISTER ONLINE
(register before midnight 1 March and save $$$)
*Sizes and quantity are strictly limited. Once all singlets and towels are allocated, there will be no more available. Click here to see the funky new designs in 2016…
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Keen to take it a step further? The intraining Running Injury Clinic conduct running form workshops on a regular basis.
In cases where correct footwear prescription alone isn’t sufficient to remedy an injury, it may be necessary to consider a foot orthotic. A podiatrist can design a shoe insert to improve your foot biomechanics which may help lessen the impact on your leg and calf.
