Stay injury free

Posted on July 27, 2017October 19, 2021 by intraining

Want to stay injury free?

Here are three things you should know.

You may have just run your first major goal race. While this is an exciting running period, it is the time when you are most vulnerable to developing an injury. To help you stay on the road, here are three reminders to keep you running happily running towards your next goal race.

1.Long runs vs racing

If you have multiple races planned such as the Gold Coast Marathon, Brisbane Marathon Festival and Twilight Bay Run, you should be changing your long run focus in your training plan. This phase of training is called the competitive phase so the emphasis is more on the racing. Long runs will still occur but less frequently to allow maximum benefit from each of the races you have done.

2.Pace control

Successful races and improvements in training times are amazing motivators. But it is now that you need to exert even more control in managing your speed sessions and weekend races so not to let your enthusiasm override your goal training pace. Planning your speed work and long run paces in advance can help to avoid overtraining. It can be useful to sit with a coach and plan these paces for each session to help keep you on track. Our podiatry team are also coaches and can help you write an individual program with personal pace targets.

3.Refresh your footwear

It is 7 months now since you may have set your 2017 goals and purchased your training shoes. If your legs are feeling a little more tired or the shoes are feeling soft, now is definitely the time to replace them or add the new shoe into the mix. Don’t let a dying or worn out shoes be the cause of an injury that will interfere with the rest of your year’s racing. If you aren’t sure, or think you may need new shoes come into the intraining Running Centre at either Milton or Indooroopilly locations and have our footwear experts assist in providing you with advice on selecting the right type of shoe to suit your running needs.

Article by: Margot Manning podiatrist and running coach

Remember these three tips, and take action early if any niggles get worse. At intraining Running Centre, we love running and share your passion, and will work hard so you don’t miss a minute of it.

Have a question for our coaches? Click here to email us your question

Need help with an injury? Email our running injury specialists at intraining Running Injury Clinic.

Calf injuries and you

Posted on June 28, 2017October 19, 2021 by intraining

Calf injuries during race season

By: Doug James (intraining podiatrist and physiotherapist).

There are few things more frustrating than spending months training for a race, only for an injury to prevent you from being able to run it. Calf and lower leg injuries are responsible for a good number of these ‘DNS’ (Did Not Start) type injuries, but many of them are preventable.

Your calf muscles and lower legs are like barometers for how well you are handling your training load. Pain and muscle tightness are often signs of overuse and may signal an oncoming injury. The biggest cause of running injuries are errors in your training approach. At this point of the season errors may be due to not allowing sufficient recovery time between hard sessions, and failing to heed warnings that you are pushing too hard.

Optimal performance comes from finding a balance between a decent volume of training, while allowing enough time to recover. Your recovery can be aided through ice baths, and manual therapies such as massage, dry needling and foam rolling. When these things no longer relieve symptoms, a more serious injury may be presenting.

Common calf injuries include muscle tears, tibia stress injuries and Achilles tendinitis. Muscle tears can arise purely from bad luck (though over exertion is usually a factor), but as with the other two injuries, they may be a result of overuse and/or bad biomechanics. If you’ve trained for much of the year, you would likely have worn through at least one pair of running shoes by. Having a relatively new (but worn in) pair for your goal race is a sensible idea. Dramatically changing the type of shoe however, isn’t.

The heel pitch (height of the heel compared to the forefoot) can affect how much strain is placed on your calf and Achilles tendon. The average running shoe has a heel drop of about 10mm (meaning the heel sits 10mm higher than your forefoot). If you were to suddenly start running in a shoe with much lower heel drop – which a lot of racing shoes do – you may find yourself with a painful calf and/or Achilles.

Wearing a shoe that has too much, or too little pronation support can also be an issue. Pronation support is a feature in shoes that may help to reduce strain on parts of your foot and leg – assuming you need it. Wearing a shoe with an unnecessary amount of pronation support and stiffness can result in excessive force on your leg, Achilles tendon and calf muscle.

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.

If you are having issues with your calf (or want to avoid them) contact the intraining Running Injury Clinic for an appointment. Our team of podiatrists are able to prescribe the ideal training or racing shoe for you (and custom made orthotics if necessary). Additionally, physiotherapy can be useful for pre-event massage and dry needling to get you running at your best.

Good luck with your winter running season!

Love2Run – April17 e news

Posted on May 2, 2017October 19, 2021 by intraining

Welcome to intraining’s Love 2 Run e news April 2017

Winter is just around the corner with one third of the year complete. Now is the best time of the year to get yourself motivated and get enjoy those cool morning sunrises and evening sunsets. Mother’s Day is just two weeks away which means it is time to start thinking of ways to say ‘thanks mum’.

If you are keen to start running but don’t know where to begin, the NEW 13 week Couch210km program starts on Monday 1 May. We all started somewhere, so your fitness is no barrier.

This month’s edition of Love 2 Run enews focuses brightening up your mornings, pampering mum as well as a great article on how to make pain your friend.

Whether you need advice on footwear to kickstart that motivation, looking for tips on how to improve your running or need help with a running injury, we are here 7 days a week to satisfy all your running needs.

In this this issue:
– Running specific light: Lightweight, portable and bright magnetic light
– Thanks mum: Rejuvinate your mum’s skin with Premax
– Don’t be boring: Brighten up your wardrobe with new Predator socks
– Is pain is your friend?: Make pain your friend and improve your fitness
– Improve your running technique: Missed out on the April workshop?
– Brisbane Marathon Festival: Entry fees increase 30 April at 11.59pm

Did you know running facts – Part 3
In a world where constant innovation breeds some of the fastest athletes in the world, it is inevitable that new milestones will be reached in the world of elite running.

On Saturday 1 April, Joyciline Jepkosgei of Kenya achieved an astonishing women’s half marathon world record time of 1.04.52 in the Prague Half Marathon. Not only was this a world record, but the Kenyan broke three other world records along the way, including 10km, 15km and 20km times.

To put this in perspective, her winning time was faster than the Gold Coast Half Marathon men’s winning time in 2014. Girl power!

Stay healthy, keep active and have a happy run!

Looking for a light to brighten the night?
Lightweight, bright and cheap. Sound too good to be true?
Running in poor lit conditions is a recipe for disaster with an injury waiting to happen. So why risk it? The latest product to hit the shelves at intraining Running Centre is a simple but effective magnetic clip on running light that is designed with the runner in mind.

All too often we have found that lights for runners are either; A: Bulky but bright; or B: Lightweight but as bright as a candle. The NEW lightweight and extremely powerful magnetic clip on light is a breeze to work with and does not weigh you down, making it perfect for running.

Features
– Bright light projects 200 lumens for a fantastic visibility range
– Simple magnetic clip attaches to clothing quickly and easily.
– Lightweight design with rechargeable USB.
– Flash and constant available in four settings to suit the conditions

At intraining Running Centre, we have a range of lighting accessories to suit your running needs as the days grow shorter. From clip on lights to headlamps, we have everything you need to stay safe out there.

Mother’s Day gift idea
Give you mum silky smooth skin this Mother’s Day
It is time to rejuvinate your mum’s skin with Premax’s range of massage creams. Say thanks to mum and give her skin a refreshing cream that will leave your mum’s skin feeling moisturised, rejuvinated and clean.

We absolutely love the Premax Arnica blend. Featuring high quality ingredients, including beeswax, aloe vera, vitamin E, olive oil, shea butter, cocoa butter, ginger and arnica montana.

The benefits of arnica, ginger, and olive oil are well known, and the shea and cocoa butters give the cream a smooth and creamy texture. Aloe vera and vitamin E helps the skin maintain its condition for that smooth and supply feel. Premax Arnica is long lasting, wipes off easily and won’t leave residue.

Drop by the intraining Running Centre for your Mother’s Day gifts and say thanks mum.

Colourful, cushioned and creative socks from Lightfeet
Spice up your running wardrobe with the new Predator socks
Bring some colour back to your running wardrobe with the latest addition to the Lightfeet lineup with the new Predator range of socks.

The new Predator sock improves on the already popular Evolution sock featuring maximum comfort and protection. Coolmax® and X-Static® yarns provide enhanced performance by keeping your feet cool, dry and fresh. Anatomically shaped, the socks are contoured for left and right specific fit – to improve support and protect high impact areas on the foot.

• COOLMAX® – Moisture management and temperature control
• X-STATIC® – Anti-odour and Anti-Fungal protection
• Ultra-lightweight – Engineered for maximum performance
• Mesh upper to enhance airflow and breathability
• Anatomical design for left and right fit
• Designed by Australian Sports Podiatrists
• Made in Australia

At intraining Running Centre, we have one of the largest ranges available of high performance running socks available. Whether you prefer extra cushioning, barely there or even toe socks we have a solution for you. Ask our friendly staff which will suit your running needs.

Pain is your friend – Steve Manning (podiatrist & running coach)
Struggle to push through difficult sessions?
You should not be trying to ignore pain but instead should be embracing it. Pain tells you when you are pushing enough and when you are pushing too hard. Pain is the leveler. It is your companion on a run and after a hard effort. Pain keeps you on track to achieve your goals and lets you know when they are unrealistic. Pain is not your enemy but is your friend.

When people first start running every step is an effort that requires focus to keep running with the pain. After a few weeks of regular running, suddenly they find it no longer hurts to run and the absence of pain lets them know their running has moved to a new level. It gives them the confidence that better times are ahead.

When you are running hard in a speed session or race, the level of pain you are experiencing… click here to view the full article in April’s From the Sole enews.

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

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

Running Form Workshop – 8 October and 3 December 2017
Want to improve your running technique?
Ever wondered why or how some people can run so fast? Just think they are freaks? The big secret to running faster starts with your running technique. Sound running technique is the foundation of continous improvement in your personal best times.

If you missed out on a place in the sell out Running Form Workshop for April, now is your time to get organised for October and December. The Running Form Workshop is a hands 60min on running specific workshop designed to help improve your running technique and efficiency.

Each workshop is conducted by podiatry and physiotherapy clinicians as well as experienced running coaches who are experts in running form and biomechanics. Through technique modification and drills, your PB and injury free running is just around the corner.

Brisbane Marathon Festival 2017
Online entry fees increase 11.59pm on Sunday 30 April
Brisbane is a city known for it’s user friendly ‘fitness infrastructure’ with pedestrian bridges and cycleways that encourage an active lifestyle. The beautiful Brisbane course was voted as one of the most picturesque and spectator friendly courses in Australia.

A flatter, faster and more scenic course is coming in 2017. Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the NEW 1km Mini Marathon.

Online entry fees increase on Sunday 30 April at 11.59pm AEST. Be sure to get your entry in before the price rise.

Click here
ENTER ONLINE NOW

RunTalk Ep05 – Niggles and injury

Posted on February 28, 2017October 19, 2021 by intraining

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

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

Click here to listen to episode 5 of RunTalk

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

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

About James:

– 2016 intraining Coach of the Year
– Marathon runner

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

RunTalk Ep03 – Training Programs

Posted on February 13, 2017October 19, 2021 by intraining

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

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

Click here to listen to episode 3 of RunTalk

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

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

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

RunTalk Ep02 – Goal setting

Posted on February 4, 2017October 19, 2021 by intraining

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

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

Click here to listen to episode 2 of RunTalk

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

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

Benita Willis Facts

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

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

GOAL SETTING SEMINAR
8 February 2017
Click here to RSVP

Tag: advice