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Racing in new shoes

How late is too late to change shoes before a big race? There are no hard and fast rules, but essentially it’s never too late. And besides, rules are made to be broken aren’t they?

Rule 1: If it’s not broken, don’t fix it

Whilst old shoes are comfortable and familiar, they’re tired from all the training you’ve done! Shoes lose cushioning, and responsiveness as they age, and the older your shoes are, the greater your injury risk. You may have forgotten how good a new pair of shoes can feel to run in! You’ll know as soon as you do that your old shoes are ready for the garden.

Rule 2: Don’t try anything new on race day

Running in brand new shoes on race day is not recommended, but it has been done many times before. The cushioning materials used to manufacture shoes these days are fantastic. Your shoes should be comfortable right from the get go, and you shouldn’t need to wear them in at all.

However, it’s still recommended that you run in new shoes a couple of times during training prior to race day. Ideally you want to purchase new shoes a couple of weeks prior to race day, and run in them a few times. If you’re running in a different type/style of shoe compared to what you’re used to, it can take a couple of runs to get used to a different feeling.

Running in a more relaxed and controlled environment means you have the time and ability to deal with potential issues, should they arise. Doing some longer running as well as some faster speed/tempo efforts in these shoes during training will ensure that the shoes will be comfortable and suitable for your race.

Article written by: Emily Donker (podiatrist, runner and running coach at intraining Running Centre)

For more articles and information about running, injuries and footwear – check out our monthly ‘From the Sole‘ newsletter written by our intraining podiatry, physiotherapy, dietitian and coaching team.

Love 2 Run February 2016 news

intraining’s monthly Love 2 Run e-News – February 2016
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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.

Brisbane Marathon Festival - 25th anniversary - Entries now open

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!

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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.

Click here for tips to avoid the chafe on your next run

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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.

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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.

Click here to read the full From the Sole Clinic eNewsletter for this month

‘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.

Click here to view running injury articles and tips from our clinicians

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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

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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

Love 2 Run January news

intraining’s monthly Love 2 Run e-News – January 2016
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February is almost here with the first month of 2016 almost done and dusted. Many of you have set New Year Resolutions, which we are sure you are all keeping to…

For those very few that are struggling with motivation in the sticky heat, there are a few little things inside the January edition of Love2Run’s monthly enews below which can provide that source of motivation you are looking for.

In this this issue:
Asics Lite-Show: Brighten up your day with new reflective apparel
Challenge yourself: The easy way to run a half or full marathon in 2016
Fuel your run: Carbohydrates vs Fat… Is there a ‘best’
Running Form Workshop: Run faster & easier with less injury in 2016
Twilight Running Festival: Full size range of singlets available to try

Tired legs? Get in for a tune up at intraining Balance, Core and Rehab Studio

Did you know running facts – Part 21
Men run faster than women due to a number of factors: more muscleMale vs Women... mass, bigger lung capacity, higher levels of testosterone etc… Running economy however tend to be similar.

On the other hand, women who get in shape through running, quickly experience big changes. Their legs and back become toned more quickly and they also lose a few inches off their waists faster than men.

Stay healthy, keep active and have a happy run!

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NEW Asics Lite-Show apparel available in store
Prepare to glow during your next pre/post sun run
Running when the sun is down can be an exhilirating experience… often for the wrong reasons. As slimming as black is when it comes to clothing, it can often be unsafe as you dodge cars and bikes who can’t see you.

Well now thanks to Asics’ NEW Lite-Show apparel line, you can have the latest reflective thread available whilst still looking great. Check Ash on our facebook page to brighten you night. Wide range of singlets, shorts and tights available in store.

New Asics Lite-Show apparel - Available at intraining Running Centre

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Want to challenge yourself in 2016?
Go back to school with Marathon School
Making the decision to challenge yourself is the first step to realising your goals. If you want to run a half or full marathon you need a lot of time to train… right? Wrong… at intraining Marathon School we have successfully helped people of all abilities train for a half or full marathon with just three key sessions per week.

If you want to find out more, come to our FREE information launch on Sunday 31 January. Ask questions, listen to stories and join in the fun – no obligation to join.

Details:
Where: 33 Park Road, Milton
When: Sunday 31 January 2016
Time: 9:00am

Half marathon too far? NEW in 2016, the Couch 2 10k program is designed to help you take the next step up, from weekly parkrun events.

We are here to help you with your goals in 2016

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Fuel your run – by Liz Lovering (dietitian)
Carbohydrate and fat … is there a ‘best’?
Our daily food choices provide us with the energy to move and although many nutrients are involved in energy production the two main ones are carbohydrate and fat.

Glucose (obtained from carbohydrate foods) is a very efficient fuel as it can provide energy quickly, without oxygen or when oxygen is a limiting factor (high intensity running). However once we slow down and more oxygen becomes available the contribution of fat as a fuel increases. These different energy systems work… click here to read the full article ‘Fuel Your Run’ in the January edition of ‘From the Sole’ newsletter.

Click here to read the full From the Sole Clinic eNewsletter for this month

‘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.

Click here to view running injury articles and tips from our clinicians

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Running Form Workshop 2016 – 3 weeks in February
The secret to running faster with less injury in 2016
Ever wondered if your running style is correct? Find you’re frequently injured? Want to improve your technique and run easier? The three part 2016 Form Workshop series can help you improve quicker than you thought possible.

When: 6th, 13th and 20th February 2016
Where: University of Queensland Athletics Track
Cost: $99.00 (enrol online here)
Who: Beginner and Advanced sessions
Session 1: 3:00pm-4:10pm for those who run over 25mins for 5km
Session 2: 4:30pm – 5:40pm for those who run under 25mins for 5km

Click here to see more information
2016 intraining Running Form Workshop

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Twilight Running Festival – 20 March 2016
Want to try on the 2016 Twilight event singlet or long sleeve tee?
We have recently received the 2016 funky and bright Twilight Running Festival singlets and long sleeve tee shirts in the full size range – including kids singlets in store for trying on.

REGISTER ONLINE
(register before midnight 1 March and save $$$)

Join in the fun of the Twilight Run and receive one of the following with your registration; 2016 event singlet, Twilight Towel or Twilight Run Visor. Click here to see the funky new designs in 2016

Early bird entry ends 1 March - Register now and save up to $10

Best shoe for you

The best shoe for you

At intraining we have always done things differently. That is because our focus is on finding the best shoe for you rather than just trying to sell the most expensive shoe. We believe in the long run a happy customer will return for the service only we provide.

A recent article written by Benno Nigg’s team out of the University of Calgary has given support to the unique and complimentary footwear fitting process at intraining Running Centre.

As a retailer, the challenge is to identify what each runner needed. At intraining Running Centre our staff are taught to let the person’s foot decide what was the best shoe. We don’t discuss technological shoe jargon with our customers. Instead we let you, the customer know how the shoe is supposed to feel when running. Your shoe should be comfortable and feel like there is even support on both sides of the feet.

The shoes should be quiet to run in with minimal slapping or pounding. The critical factor in selecting the ‘best’ shoe is to have the customer run in the shoes at their normal pace to see if their gait and the shoes were compatible.

We encourage you to run in one foot of each pair to have a real time comparison between models. In the process of educating our customers, we began to… Click here to read more here on a footwear paradigm shift…

Form workshop 2016

Runners are always looking for ways to become faster, and more capable of completing longer distances. Running form modification is commonly discussed, and there are so many different answers, techniques, and pieces of advice given. The team from intraining Running Injury Clinic are experienced runners, practitioners and coaches.

The form workshop 2016 will provide participants with an overview of different types of running gaits, biomechanical reasons behind these, and an understanding of how and when improvements in running form can be beneficial.Running form workshop

Date: Saturday 6th Feb, 13th Feb, 20th Feb 2016
Time : Sessions offered at 3pm and 4.30pm
Cost: $99 for 3 sessions
Location: University of Queensland Athletics Track – Track Car park
What to Wear/Bring: Towel, water bottle, running shoes, running clothing

Kick start your 2016 running season with the Running Form Workshop 2016 with the podiatry, physiotherapy and coaching team at intraining Running Injury Clinic

Shin Pain

Shin Pain…  By Margot Manning (intraining Podiatrist)

A preventable and manageable injury. Common causes include excessive or rapid rotation of the leg bone (tibia), and muscle fatigue.

Everyone’s foot and leg have their own ideal movement path, which should be complemented by running shoe choice. If the shoes offer too much, or not enough support, then excessive rotational forces occur and the surrounding muscles and connective tissues are strained beyond their normal range. This repetitive tension results in microtrauma and pain for the runner.

Repetitive and excessive forces on the tibia most commonly occur from overpronation of the foot. Ensuring your shoes are suited to your gait pattern and provide appropriate control is the easiest step to preventing this mechanism of injury. Some people have more unusual biomechanics that can not be controlled with footwear alone and requires more tweaking to the shoes or insoles.

Shin pain from muscle fatigue occurs because the foot loses the ability to transition from initial foot strike to toe-off. Slapping typically occurs with forefoot loading because the muscle contractions are no longer coordinated with the movement. Downhill running, increased training load, and overstriding are contributing factors. The best way to reduce the risk of shin pain from this is to be aware of your foot strike and hip position. Feeling and listening to your footfall and focusing on your hip position and being tall (rather than slumping) can help reduce the chance of shin pain.

Shin pain can be preventable in most cases by reviewing footwear, training, and running form. If you are experiencing shin pain regularly, or as a chronic or recurring injury, then it is worth seeing one of the intraining podiatrists who specialise in running injuries to manage pain and reduce the risk of repetitive injury.

If you have a running injury causing you discomfort, visit the intraining Running Injury Clinic. Click here to make an appointment online or call us on 07 3367 3088 to speak with one of our friendly staff.

Shin Pain

Shin pain is very common among runners and active individuals. MTSS (medial tibial stress syndrome) is particularly prevalent amongst runners and causes quite extensive (>5cm) diffuse pain along the medial side of the tibia (shin bone). However, there are many other potential causes of shin pain, which may be bony, vascular, neural or soft-tissue related.

A number of factors may contribute to the development of shin pain, including biomechanical considerations (tight calves, foot structure and function during gait), training errors (overtraining) and inappropriate footwear (excessively worn or poorly suited).

As with any injury, it can be difficult to determine the cause of your shin pain. A thorough training and injury history, in combination with gait and footwear analysis, biomechanical assessment and palpation of the painful area will be necessary to make an accurate diagnosis. Seeking advice from a podiatrist or physiotherapist about your shin pain is the best way to get a comprehensive diagnosis and develop an appropriate treatment plan. intraining Running Injury Clinic has 3 podiatrists and a physiotherapist who are all runners, and all very experienced in treating running injuries.

Book an appointment or call 07 3367 3088.

Bunions and Bony Bumps

Feet tell such great stories about the loads and forces placed on the body during movement and exercise. Toenails (or lack thereof), callouses, blisters and bony bumps can all provide clues about foot structure and function and patterns of gait. Bunions are the most obvious and common of the bony bumps and affect the large joint proximal to your big toe. Other common sites for bony bumps are on the top of the arch (dorsal exostosis), at the back of the heel (Hagland’s deformity), and on the 5th toe joint (Tailor’s bunion). These bony prominences and exostoses occur as a result of bone remodelling – the body’s mechanism for coping with the excessive forces and loading that may occur through a joint, or at the insertion of a tendon (e.g. the Achilles tendon). Once developed, these bony bumps, unfortunately, don’t go away. Amongst other issues, they may cause pain, blistering and difficulty in fitting shoes. The best treatment and prevention of further development of exostoses in these troublesome spots requires a multifaceted approach; identifying the biomechanical cause, reducing the loading patterns with in-shoe modification or orthotics, altering lacing patterns to reduce direct pressure, and of course, finding a shoe that both fits and functions appropriately. Don’t let a few bumps cause pain- in a vast majority of cases, there is a solution that will allow you to train more comfortably. If you’re concerned about bunions, or other bony bumps on your feet, come and see one of the podiatrists at intraining to investigate the issue and get you back on your feet.

Book an appointment or call 07 3367 3088.

Love 2 Eat during Summer

Now that the warmer weather is here it often means the barbeque gets more use, the perfect opportunity to serve some cool refreshing salads using plenty of fresh fruit and vegetables.

Fruit and vegetables are an important part of a healthy diet and that applies to runners too.

Fruit and vegetables are a rich source of antioxidants, naturally occurring substances that are found in certain foods that can help to prevent some of the damage (oxidative stress) caused by harmful free radicals.

Free radicals are generated during oxygen consumption (increased during strenuous exercise), exposure to pollution and UV radiation and over time can contribute to heart disease, some cancers, arthritis and inflammation. So, what can we do about it?

Click here to read the full article

Grand opening of Balance, Core and Sports Rehab studio

We’re excited to announce the grand opening of the Balance, Core and Sports Rehab studio on Saturday the 6th of December. Located at 33 Park road Milton (next to the intraining Milton store) the studio will offer a range of classes for injury prevention and rehab including core strength, balance training and Pilates. Stay tuned for more details!

Ever sprained your ankle?

Have you ever rolled your ankle? … and then rolled it again? … and then again?? Lateral ankle sprains are frustrating and unless rehabilitated successfully, the risk of re-injury is very high.

The ATFL (anterior talo-fibular ligament) is the most commonly strained ligament, which not only causes weakness, but also a lack of neuro-muscular control. Even though the bruising and swelling may be gone, that doesn’t mean the injury has been treated.

Proper rehabilitation can involve a rather extensive range of non-weight bearing and weight bearing activities, as well as strengthening and proprioception exercises. If you have rolled your ankle, or have still not got complete recvoer after a past ankle sprain, come and see one of our physiotherapist and podiatrists.  They’ll help you with a prgoram specific to restrengthingin your ankle.

Click here to book an appointment

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