|The Gold Coast Marathon is almost here! There will be runners who are fitter than ever, others longing for a return to running after injury and some who are content to keep building fitness with other goals such as Brisbane Marathon Festival and Twilight Bay Run ahead. Whichever boat you sit in, we hope you are enjoying your running so far this season.
This month’s edition of Love 2 Run enews focuses pre-event nutrition, mid season running injuries as well as keeping up with the latest in trendy running gear.
We love running at intraining, whether you are keen to find out if your shoes are ready for replacement, have an injury that just won’t go away or you just want to have a chat about your running – we are here 7 days a week.
In this this issue:
– Nike Zoom Fly: The fastest shoe in the world has arrived #breaking2
– Sore heel? Need help?: Introducing the new runners’ wonder sock
– Calf injuries and you: Pain in the calf holding you back?…here’s why.
– Pre-event nutrition tips: Nail your nutrition before race day.
– Brisbane Marathon Festival: Commit now before the Friday price rise
– Twilight Bay Run: The event (singlets) that stopped the nation.
Did you know running facts – Part 5
Dehydration greater than 2% of your body weight may result in a decline in performance, which may have a negative effect on the intensity of your race and training sessions. The average person will sweat approximately 1.4L per hour of running. How much do you sweat?
What should you do to stay hydrated?
– Drink to thirst – when you are thirsty make sure you drink before and during the race
– Drink little and often – avoid consuming large volumes of fluid throughout the race
– Measuring body weight before and after a training session, will give you a guide to how much fluid you lose in sweat (for a given environmental and exercising condition).
Stay healthy, keep active and have a happy run!
#Breaking2 – We have the NEW Nike Zoom Fly available
Your PB is just a pair of shoes away!
First there was the sub four minute mile barrier, which seemed impossible. Today, there is the seeminly impossible sub two hour marathon mark. The solution… a new shoe developed by Nike with the claim of a 4% improvement in time.
We have recently received the latest #breaking2 inspired Nike Zoom Fly in store. The unique fit and feel of the shoe is unlike anything we have experienced. In our initial testing, it feels as though you float along the ground with less effort. It almost feels like the shoe is pushing you forward or like you are running with a tailwind. Whilst the shoe is lightweight, the cushioning is to the contrary. This shoe feels as comfortable as a training shoe with all the benefits of a racing shoe.
When you have done all the training and you are looking for that little extra edge, the new Nike Zoom Fly may be your ticket to that personal best time. Available in both male and female sizing at the intraining Running Centre.
Keen to give them a go? Ready to experience effortless running? Drop by the store and see if the new Nike Zoom Fly has what it takes to propel you towards your goal at your next event.
Remember, as with all shoe purchases at intraining Running Centre, our trained footwear specialists will analyse your running gait to ensure you put your best foot forward.
Feetures – The new wonder sock is here
Sore heel holding you back? This sock can help
Ever had that frustrating feeling when you wake up in the morning and find out you have a sore heel? Plantar fasciitis (PF) is a condition caused by drastic or sudden increases in mileage, poor foot structure, and inappropriate running shoes, which can overload the plantar fascia, the connective tissue that runs from the heel to the base of the toes, resulting in heel pain. If you have every had PF, chances are you know it can be a real pain to overcome.
Enter the new Plantar Fascia compression sock from Feetures. This is the latest high-quality recovery focused foot garment to hit the shelves at intraining Running Centre. Whilst not the silver bullet in curing plantar fascia pain, they’re a great adjunct treatment for sufferers of Plantar Fasciopathy. Read more here how the new wonder sock can help provide relief and get you back out running quicker.
The Plantar Fascia Compression Socks from Feetures have recently been launched worldwide. We are excited that intraining Running Centre is one of the first few locations you can get your hands on a pair … well, your feet in a pair!
Calf injuries – Doug James (podiatrist, physiotherapist & runner)
Find out the how and why of your calf concerns
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…read the full article here.
‘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.
Pre-event nutrition – Liz Lovering – (dietitian, cheft and runner)
Optimise your pre event nutrition to get the best result
Although there is no one ‘best’ food to have pre-event, type and timing is important. Everyone is different in what they prefer to have before they race. But, in general, your pre-event meal or snack should be rich in carbohydrate, low in fibre, (important if you have issues with gut upset), easy to digest (higher fat foods digest at a slower rate) and most importantly familiar.
Pre-event nutrition must be practiced in training. This is so you can find out what works best for you. You need to allow adequate time for digestion. It can take anything from 2-4 hours to digest a full meal so if your event starts early in the morning, rather than impact on sleep, have a carb rich snack before bed and in the morning a read the full article here in this months issue of ‘From the Sole‘.
If you are keen to nail your next big event, your nutrition strategy can play a big part in your result. Maximise your performance and make an appointment to see intraining dietitian and nutritionist, Liz Lovering.
(health fund rebates available with minimal out of pocket expense)
Brisbane Marathon Festival 2017
News just in – Early bird entry extended!
Good news for all of those participating at the Gold Coast Marathon this weekend. Enjoy your event this weekend and rest easy that you can still save on your Brisbane entry until Friday 7th July. We have just received word from Brisbane Marathon that early bird entry fees have been extended.
EARLY BIRD EXTENDED UNTIL
FRIDAY 7 JULY 2017
The new course for the 26th annual Brisbane Marathon Festival has been announced. Featuring a flatter and faster course in 2017, designed for to achieve your PB goals this running season. Check it out here.
Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the NEW 1km Mini Marathon.
ENTER ONLINE NOW
Twilight Bay Run – Saturday 23 September 2017
Ever run at night…with fireworks over head?
Make sure you get your entry in for one of the most exciting events of the year at Twilight Bay Run. The very special super early bird rate increases at midnight tonight.
**CAUTION: ENTRY FEES INCREASE MIDNIGHT 30 JUNE**
If you have not experienced a run under the moon and stars, now is the time to get your entry in for the 6th annual Twilight Bay Run in Wynnum. Forget the early morning wakeup and get ready to stride it out under the stars on Saturday 23rd September. Featuring, half marathon, 10km run/walk, 5km run/walk and 1km kids event this is one for the whole family to enjoy.
ENTER ONLINE NOW