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Love2Run – June17 e news

 

intraining’s Love 2 Run e-News – June 2017

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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
Keep hydrated and fuel your performanceDehydration 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!

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#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.

Nike Zoom Fly - #breaking2 inspired - Available at intraining Running Centre

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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!

Feetures PF sock- available at intraining Running Centre

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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.

Calf Injury - Read article by Doug James (podiatrist, physiotherapist and runner)

‘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.

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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.

Runner nutrition - Nail your next racePre-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)

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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.

Click here
ENTER ONLINE NOW

FREE Brisbane Marathon training group at intraining Milton store - 6pm Wednesdays

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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.

Click here
ENTER ONLINE NOW

Join in the fun at Twilight Bay Run - Saturday 23 September

Love2Run – October16 enews

  intraining’s monthly Love 2 Run e-News – October 2016
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Under two months until Christmas… yep it really is that close. But we will hold off on the tinsel for a little while longer. This months edition of Love2Run focuses on getting the most out of your body with some great new product releases that make recovery and training a breeze.

In this this issue:
Garmin 735XT: A watch that can do it all…Garmin 735XT
2XU Ice-X: The discrete and easy way to boost your recovery
Thirsty work: Hydration and enhancing your performance
Are you breathing correctly?: Tips on how to breathe when running
Never run before?: Check out our success stories… from 2mins to 10km
Running Form Workshop: Transform your running in December 2016
Twilight Running Festival: Lace up… Twilight is coming in 2017

Did you know running facts – Part 29
Ever wondered how much you sweat whilst running? An average person sweats between 800ml to 1.4 litres per hour during exercise. To help you with a visual, a standard water bottle typically hold 600mls of fluid and the larger bottles hold 700ml of fluid.

How about an elite runner you ask? One of the greatest runners of all time, Haile Gebreselassie, lost 9.8% of his starting body weight at the Berlin Marathon when he set the marathon world record, dropping from 58.2 kg to 52.5 kg. He apparently drank 1.7 liters during the race, but sweated out 3.6 liters per hour.

Stay healthy, keep active and have a happy run!

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Our take on the latest Garmin Forerunner 735XT
A watch so good… it almost does exercises for you
Are you a multisport addict? Do you demand the most out of your equipment? Garmin, who need no introduction, are the leader in GPS sports technologies. The latest introduction to the already extensive Forerunner range of GPS watches is the Forerunner 735XT – the triathlon and multisport focused watch that has left no stone un-turned in the quest to offer the athlete with a watch that has it all.

Top stand out features
Running dynamics: Whilst not new to the Garmin list of features, the benefits of running dynamics can improve running efficiency through analysis on ground contact time, vertical bounce and stride length.

Heart rate measurement: For many of us, the reason we do not monitor our heart rate in training and in races is for the simple fact that heart rate monitors can be uncomfortable, cause chafing and even have problems reading on certain body shapes. Introducing the new optical wrist based heart rate measurement of the 735XT.

Strava alerts in real time - Garmin Forerunner 735XTLiveTrack and Strava integration: We live in a world of virtual social interaction, where a run is done unless it is online. The 735XT when paired with your phone, allows instant Strava integration as well as tracking your exact whereabouts.

Read our full review here.

The 735XT is a watch that can do it all. If you are eager to push your body to the limit and be as efficient as you can be, then the 735XT will get you there.

Whether you are looking for information on how to use your watch, looking for an upgrade or just want to find out more, come visit the experts at intraining Running Centre.

Garmin Forerunner 735XT - Optical heart rate measurement

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How to recover from your workout quicker
2XU Ice-X Compression tights
We all want to train harder and recover faster. The problem is our body can only do so much to be ready for that next training session. Whilst having an ice bath and wearing standard compression is great, there are two problems for most of us.New 2XU - Ice X
1. We work and do not have time to have an ice-bath
2. Most compression tights become hot and sweaty in summer.

Enter the new range of 2XU Ice Compression tights. Naturally cooling to the touch, ICE-X Compression can help to reduce surface skin temperature. Powerful compression support to entire leg muscles to help prevent muscle soreness, fatigue and long term overuse injuries.

Possibly the best thing of the 2XU Ice-X range of tights is that we can receive the benefits of icing and compression, all whilst sitting at a desk in our work clothes.

Visit our trained staff at the intraining Running Centre to ensure that you purchase the correct size to maximise the benefits of 2XU Ice-X.

2XU - IceX Cooling and Compression - Available at intraining Running Centre

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Thirsty work in the summer – by Liz Lovering (dietitian)
Perform better when you are hydrated…
Now the weather is warming up it’s important to consider your fluid needs. Fluid losses from sweat are very individual and several factors affect how much fluid we need, including; genetics, size, environment (a hot Queensland summer day vs a cool winter morning), exercise intensity and fitness levels.

Water is great for general hydration and short low intensity runs, but for those more intense sessions or long runs in hot conditions, sports drinks (or electrolyte replacement formulas) provide fluid and important electrolytes.

Electrolyte replacement (especially sodium) is particularly important when running in …Click here to view the full article in October’s From the Sole newsletter, by dietitian, Liz Lovering and get yourself hydrated this summer.

Thirsty work - get the most out of your body

‘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.

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Are you breathing correctly? – by Doug James (physiotherapist)
Top tips to help you breathe right when running…
A commonly asked question amongst new runners is ‘how am I supposed to breathe while running?’ This is usually asked because breathing is often the limiting factor to being able to run further or faster.

Correct technique can also help make running more comfortable and improve your performance.

3 tips to help you ‘breathe right’
1. Use your diaphragm: This involves pushing your stomach out to more fully expand your lungs. Pausing slightly once you have fully inhaled helps to get oxygen to more parts of your lungs.
2. Time your breathing for your pace: When running at a comfortable pace aim to breathe in for 3-4 steps, then breathe out for the same time. As your pace or effort (eg during hills) increases so will your breathing rate (up to 1 breath in/out per step for sprinting).
3. Don’t hunch your shoulders: Avoid using muscles above your collar bone as this prevents you using your diaphragm as effectively.

The above tips can help guide you to better breathing techniques while running. Read the full article by intraining Running Injury Clinic podiatrist and physiotherapist – Doug James in October’s ‘From the Sole‘ monthly clinic enewsletter.

Breathe right and maximise your running potential

‘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.

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Running Form Workshop – 3 December 2016
Improve strength, coordination and running speed
Join the intraining Running Injury Clinic and coaching team for a practical form workshop. The workshop is designed to provide a hands on focus at improving the way you run in a single day workshop.

Who is this for?
This workshop is ideal for runners who have participated in a previous running form workshop. The session will have an emphasis on improving technique through running drills and feedback. Under the guidance of the intraining physiotherapy, podiatry and coaching team, this session will fine tune the way you have learnt the running drills previously and give you a session plan to do over the summer

When: Saturday 3 December
Time: 4:00pm – 5:30pm
Dress: Running clothing and footwear
Cost: $30 or ($25 for intraining club members)

If you are a beginner runner or can’t attend the December workshop, the three part Form Workshop in February 2017 will provide a greater emphasis on how to perform drills and develop these skills over three hands-on sessions.

Click here for more information

December running form workshop

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Twilight Running Festival 2017
Lace up those shoes… Twilight is coming…
Excitement is building for the 2017 Twilight Running Festival. Some exciting news is soon to be announced.

This is a running event you do not want to miss. Run under the moon and stars in 2017. Online entries are coming soon…

Register your interest online

Lace up your shoes - Twilight Running Festival is coming...

Dehydration, Summer and YOU!

Hydration

Love 2 Run? Now the warmer weather is here, don’t let dehydration affect your performance.

Water is an essential nutrient involved in many bodily processes and losses must be replaced daily to prevent a state of dehydration. Exercise increases the body’s need for fluid, due to losses through sweat and metabolic processes, so hydration is something that any active individual should carefully consider.

Fluid losses from sweat vary depending on individual and environmental factors, but are high when exercising in hot and humid conditions and/or at high intensity. Severe dehydration is dangerous and can be life threatening, however fluid losses of as little as 2% of bodyweight can impair sports performance. Effects of dehydration include impaired ability to regulate body temperature, increased perception of effort, decreased mental function and decreased gastric emptying which can lead to gastrointestinal upset during your run.

Adequate day-to-day hydration is important, and depending on the duration of a training session or race, fluid replacement during exercise may also be important.

Click here to read the full article