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Osteoarthritis of the big toe joint

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A painful toe: Osteoarthritis of the big toe joint
with intraining Podiatrist, Steve Manning

Osteoarthritis (OA) also known as degenerative arthritis is very common in people over 50 at around 17% prevalence . The Clinical Assessment Study of the Foot, identified that almost half of the symptomatic OA in the foot that can be confirmed in X-rays is in the big toe joint. (1)

When running and walking all of the body weight may be focused on this joint while it is flexing in propulsion. This may create excessive forces in the joint that can lead to:

degeneration of the joint;
spurring around the joint causing a bunion; and
deviation of the joint causing a condition called HAV.

It has been known for a long time that dysfunction in this joint can lead to changes in the forces and movement up the kinetic chain. (2) When walking the big toe joint requires around 60 degrees of available flexion or else gait compensation may be required that could lead to a secondary injury. This can be significantly reduced when running depending on the person.

Mechanism of action

The mechanism of action when this occurs is that in some people the joint is locked when trying to toe off. This happens because the force from the ground slides the joint slightly causing it to lock. These forces on the bones over time will lead to the spurring around the margin of the joint and eventually fusion of the joint.

The compensation for what is called a sagittal plane block can be flexing off at the joint in the toe, Twisting action of the foot in propulsion, or extra flexion at the ankle, knee or hip. All of these motions can stress weaker structures in ways that they can not cope, again leading to injury.

Conservative Treatment: Orthotics or Footwear?

Intervention with orthotics or footwear may slow the progression of the degeneration of this joint. If there is still function left in this joint then shifting ground reaction force from this joint to the other toes may allow initiation of flexion and prevent it locking.

If there is significant reduction in the range of motion at this joint when not weightbearing, or there is significant deviation of the joint then improving its function may not be successful. In that case we will attempt to stop flexion so as to reduce pain. However the compensatory gait will then need to take the load. In severe cases surgery may be the best option but initially the goal of treatment should be to prevent or delay future surgery.

Unfortunately the evidence for orthotic intervention has not yet been established. (3) Part of the problem is that there are many different types of orthotic prescriptions used and some may only be effective in certain individuals. This may require trialling different orthotic modifications until the best result is achieved.

Footwear intervention has shown more promise to reduce symptoms. (4) Carbon plated super shoes reduce the loads on this joint by preventing flexion and creating a rocker effect in propulsion. These shoes do not work for every runner but there is now a variety of supershoes to select from.

Managing the pain

The pain in these joints may only occur in bouts as the joint is degenerating then stabilising. However, often the pain is caused by an inflammed bursa that occurs after the increased joint size gets extra pressure from the shoe. This can be alleviated by choosing a shoe that puts no pressure on the joint or modifying the shoe with a small cut over the joint. Orthotics may also be effective in reducing pressure on this joint from the shoe.

We have successfully treated many people with problems in this joint at the clinic. If you are experiencing pain in this joint, or just want to have it checked out, then book in to see Steve, Doug or Margot at the intraining Running Injury Clinic, Toowong Ph.3367 3088.

Steve Manning


Steve Manning – intraining Podiatrist & Level 4 running Coach

Steve Manning has worked since the 1980s to create opportunities for runners of all abilities to pursue their running goals, to establish and maintain a healthy balance of sport, health and work in their lifestyle and to connect with other like-minded and supportive runners. He has done this by creating a community of runners, coaches, sporting podiatrists, physiotherapists and a retail team with a large focus on inclusion and collaboration. He loves runners and what running can bring to people’s lives. Steve is the owner of the intraining Running Centre, a podiatrist, Associate Lecturer QUT, marathoner, Level 4 Running coach, member of the Queensland Sports Medicine board, and doting dad.

3 Signs your shoes are too small

3 Signs your shoes are too small

Your feet should not hurt when you run. 

If they do, then you need to find out why that happens and make some changes.  The most common reasons for uncomfortable feet when running is because your shoes are one or more of these:

  • too short
  • too shallow
  • not the right shape.  

Here are the three signs of shoe not fitting you right:

#1 Numb toes

After running for 8 to 10km, your toes start to go numb or tingly. It’s usually the third and fourth toes that are affected the most and you will get relief when you take off your shoes.  Annoyingly, this will only happen when you are running. 

This numbness is a sign of irritation and pressure on the nerves that run between the toes.  The reason it happens later in your runs is because your foot expands with increased blood flow and muscle use after a while.  If your shoes don’t have enough space  around then (aka too small) then they become squished.  

Feet that are flexible can also develop this numbness.  When you stand on one foot the front of it flattens.  Runners with flexible feet will get even more flattening.  This makes your foot wider than what you would expect.   So when you are buying shoes, make sure you check that the front of your foot does not have bumps showing  or feel too much pressure from the sides…  check the width.  

High arched feet can also be a problem contributing to numb toes.  If you have a high arched foot you need to ensure the middle of the foot is deep enough  to accomodate its height and even lace the shoes differently.  


Even if you have a relatively normal or slightly thin feet, check that it’s not one that flattens to be wider when you stand.  A common sign can be small bumps on your fifth toe.  

What to Change: 

If this is you, you need to go to a wider or deeper shoe.  This can be tricky if the rest of your foot is narrower, but there are a variety of shapes in shoes and ways to customise your shoes to fit and run well.  

#2 Blisters & Black toenails

Black toenails should not be considered ‘normal’ for a runner.  They occur more frequently with long runs and races but can be avoided. The reason they occur is from repetitive rubbing or ‘bumping’ onto the inside of the shoe.  Think about how many steps you take running, and how many times your toes will be hitting the end or top of the shoe.  A lot!!  

There are different reasons black toenails form. 

  • a shoe is too short  (the most common)
  • a shoe is too shallow at the end because the upper is tapered towards the toe
  • you have the wrong shaped shoe for your feet and toes are rubbing
  • your toes move more than they should when inside the shoe because of the way you run – your biomechanics.
  • with a longer or deeper pair of shoes.


Buy a different shoe – size, or shape.  Toes that continually go black from trauma (being beaten constantly in their shoes), eventually can thicken.  This is a permanent damage and will make it even more difficult as an older person to fit into shoes.  


The biggest change is the size and shape of the shoe.  If you have done this and still have problems then you need to see a running podiatrist to review your foot biomechanics.  

#3 Hot feet or a lump under the foot

The feeling of a lump, your sock bunching up or a stone under the ball of the feet is another sign of tight shoes.  This has the same pattern as your numb toes, starting after a while with the foot starting to feel warm or hot. This is not a fun experience at all and can completely ruin the enjoyment of your runs due to the pain.  To compensate for this pain, you may also start to alter how your foot is landing on the ground leading to a secondary tendon injury – a much harder one to resolve.  


Check the fit of the shoe just as you did for the numb toes.  Sometimes this injury starts as numb toes and turns into the stone-like pain.  

Check also the age of your shoes.  This is a common sign when the cushioning in your shoes has worn out.  Remember that the midsole (cushioning) can wear out with no visible signs.  


Larger shoes if they are newer.  New shoes if you have done a lot of exercise of they are old.  


Your feet should be comfortable, especially when you run the longer distances. It is not normal to get these pains and they are often pretty easy to get rid of with the right size and fitted shoe. 

Make sure you take the time to think about the fit and feel of your feet when you are buying new shoes.  Stand in them, run in them and check you don’t have any obvious signs while in the shop suggesting they are too small.  Even a little too small can escalate to larger discomfort on your runs. 

If you have answered yes to any of the above signs come and talk with our running team at intraining Running Centre. They can help you with some tips to modify your shoes or help you find the right pair.  There are so many different shape designs to running shoes that usually we can help you find a pair to suit.

You’ve tried all those changes and still need help?

If it is an ongoing pain, then you should book in to see one of our running podiatrists, because there are other in-shoe management strategies and we can determine if there is another underlying cause, such as neuroma’s, bursitis, nerve impingements, or joint capsule injuries.  

Don’t live with this pain.  Take the steps to make your running more enjoyable again.

Phone us on 07 3367 3088 , or come in and see our running team.  They know what signs to look for and can help you find the right shoe.  

By Margot Manning, Podiatrist, intraining Running Centre CEO, Runner,  and Coach.

intraining in review – August

intraining in review – August

August was a month packed with major events and marathons for intraining.  Brisbane Marathon and Sunshine Coast Marathon had great turn outs from intraining and a few debut marathoners.   In addition Queensland State Cross Country and the Australian National Crosscountry was held in Maleny.

Over 80 members lined up for events at the Brisbane Marathon. The atmosphere was brightened with clear blue skies all day. Watching Clay come 4th in the marathon, Brendan Press 2nd in the half marathon, Isaias Beyn winning the 10k and Zoe Manning the 5k was inspiring.  Also, Congratulations to the 11 marathoners who completed Brisbane.

The Qld State Cross Country Championships also were on in early august.  Congratulations to Zoe Manning who won her Age Group title. She and a host of others qualified for the National Championships on the 25th. Congratulations go to Aidan Hobbs, Selena Ward, Caitlin Murdoch, Seb McCormack, Tom, Joe Saunders and Zach Newsham.

Superman (Aidan Hobbs) – came 14th in the City 2 Surf. He was the first costumed runner and it was his 24th consecutive City 2 Surf.

The Sunshine Coast Marathon turned on the charm for the 60+ intraining members in attendance. The prolific PB’s would attest to the favourable conditions and enjoyable course.

Bridge 2 Brisbane brought accolades to the club with the 10k team coming 4th and the 5k team, 2nd. 41 members registered for the intraining team and ran in wet cool conditions.

Trophy Night was held on Friday 24th of August. We had 204 people of diverse dietary persuasions, generously sharing their applause for the achievers, believers and award receivers.

In all 100 awards were given including the President’s award for her contribution in developing the club and in particular, the juniors; Coach of the Year went to Paul Broad and Matt Horsten of the Windsor/Wilston group, for the outstanding development of the group. Finally, Greg Scanlon received a Life Membership award for services to the club.

Outside of the running arena, there were also some momentous events;

Susan Fisher Fisher from the Milton Beginners Group, welcomed little Molly into the world.

Wedding bells chimed for 3 members. Congratulations to Fleur and Justin Hanson & also to Vivian Gomez-Sanchez.

Oofos Gold Coast edition

Get Gold Coast Marathon ready with OOFOS

Are you running at the Gold Coast Marathon in 2018? Give your feet the recovery they deserve both pre and post race, with the special limited edition Gold Coast Oofos thong at intraining Running Centre.

Showcasing the fantastic Gold Coast vibe with special sea breeze print, this thong is the perfect way to help give your feet that extra special pampering before you hit the streets of Gold Coast or help relieve tired and aching feet after you cross that finish line.

(Limited availability – get yours whilst you can)


Oofos Gold Coast thong

Benefits of OOFOS

  • 37% more impact absorption compared to running shoes
  • Cradles the arch offering running shoe like support in a thong
  • Relieves pressure on back, ankles, hips and knees
  • Promotes natural foot movement.

Are you ready to introduce your feet to OOFOS?

OOFOSOofos at intraining Running Centre

In addition to the new special edition Gold Coast Oofos thong, we stock an extensive range of colourful Oofos thongs and slides to suit your every mood.

Give your feet the relief and comfort they are looking for after a tough day on your feet. We dare you to try a pair on… although we can’t guarantee you will want to ever take them off.

Oofos thongs start at just $69.95 – GREAT GIFT IDEA

These are the ultimate gift to yourself or to someone who would like something comfortable to wear.

How to treat shin pain

How to treat shin pain?

Shin splints are a generic term that many runners use to broadly cover shin pain. Sports medicine practitioners have needed to develop more specific terms to differentiate conditions and treatments required when addressing shin pain.

These terms try to reflect the tissues affected and their different causes. Whilst some shin pain may present similarly, it is important to correctly identify the pain and provide appropriate treatment. Below are common shin pain issues we see at intraining Running Injury Clinic.

  • Medial tibial stress syndrome
  • Stress fracture
  • Compartment syndrome
  • Nerve entrapment
  • Muscle and tendon strain

Below we briefly describe; how to diagnose shin pain, common symptoms and how to treat the injury appropriately. If you have shin pain that is holding you back from enjoying your running, click the button below to make an appointment to see one of our podiatry or physiotherapy team.

Make an appointment to see Steve
Steve Manning (podiatrist, coach and runner)




The most common cause of shin pain is medial tibial stress syndrome. This pain hurts along the inside of the shin most commonly in the lower half and isolated to the medial border of the shin bone, the tibia. It is an inflammation of the tibial skin, called the periosteum, where the fascia of the leg attaches. The fascia is the stiff layer of tissue that holds all the muscles in place. Little tears occur along this attachment causing inflammation and pain.



The pain can sometimes hurt after waking or rest but most commonly hurts at the beginning of a run before warming up. When bad it can begin to hurt again at the end of a run and will hurt a lot afterwards.


Treatment involves a direct icing technique for a few days with the addition of a gentle distraction massage after that time. Screening for any underlying biomechanical causes may be necessary if continued running aggravates the injury. Extended rest is not recommended as the scar tissue may become more entrenched and harder to resolve in the long run.


Prognosis is generally quite good with a significant (greater than 50%) reduction of pain within a week and complete resolution within a month.



Medial tibial stress syndrome that goes untreated may lead to more severe injuries to the bone like bone stress or stress fractures. Stress fractures are most commonly found on the inside (medial) border of the tibia but may also occur on the front (anterior) border. It is often overtraining that is the culprit, where it has occurred more than a month prior to injury onset.

MTSS Pain1Symptoms

Pain usually occurs at the start of a run and gets worse without going away. It can ache afterwards and sometimes the pain will wake you at night. Pain is usually localised to a spot on the bone and may hurt on both borders and the shaft. Normal x-rays may pick up a stress fracture after 3-4 weeks but an MRI is the best scan to use.


Unfortunately bone injuries are one of the few injuries that require complete rest from activity. If it is bone stress than after a week there will be significant improvement in point tenderness while a stress fracture will take at least three weeks. With bone stress you can return to running when the pain is gone but stress fractures require 6 to 8 weeks of no running. Once the stress fracture has healed adequately there is less chance of recurrence in the same location.



A compartment syndrome can be defined as the increase in pressure within the limited anatomical space of a fascial compartment which compromises the circulation and function of the tissues within that space. If compartment volume is limited or decreased due to tight or thickened fascia then compartment pressures can increase upon normal muscle swelling during exercise. The anterior compartment muscles are most commonly affected in running.


Generally there is no pain at rest or at the start of a run. Pain comes on at a certain distance of each run and is quickly too severe to continue. The muscle feels tight and may be firm to the touch. Within a few minutes of stopping the pain has gone completely. If the anterior compartment is affected, the foot may ‘slap’ excessively when running. This is because the purpose of the anterior compartment muscles are to control ankle movement as the runner lowers the forefoot to the ground after heel strike.


Non-surgical treatment includes changing biomechanics through form modification, change in footwear or orthotics. Avoiding hills or rough surfaces may help as will a reduction of training below the threshold distance of onset of symptoms. Icing and Myofascial release massage techniques can help to release the adhesions between fascia and muscle that may be causing the compartment syndrome.


While immediate improvement can occur complete resolution can take a very long time. In some cases surgical intervention is the only successful treatment.



There are more rare forms of shin pain may mimic some of the more common injuries as described above. Entrapment of the popliteal artery has the same symptoms as compartment syndromes but the onset seems to be more related to intensity of activity rather than duration. Neural entrapments can feel like stress fractures but have less consistent symptoms.


Arterial entrapment will give a lack of pulses at onset which does not occur with chronic exercise induced compartment syndromes. The symptoms of neural entrapment can be reproduced by palpation or percussion of the affected nerve.


Physiotherapy is the best initial treatment however surgery may be required.



The posterioral tibialis muscle is the most common strain in the shin. This muscle acts to control pronation in a similar way that the anterior compartment muscles control ankle motion. The peroneal muscles on the outside of leg, control supination of the foot (roll out), to prevent ankle inversion sprains. Peroneal muscles may also be strained. Pain is usually related to activity and may last for a long time after a run. Pain may occur during other activities of daily living.


Damage may just be normal delayed onset muscle soreness (DOMS) caused by unaccustomed activity or it may be more severe rupture of muscle or tendon. More commonly there was a traumatic event that occurred to cause the injury.


Treatment requires rest and icing for 72 hours. Massage, stretching or heat during this time will make the injury significantly worse. After the 72 hours then a gradual return to activity with massage, stretching and continued icing should see most strains resolve within a week. If the tendon was damaged, or if it was a chronic strain, then a much longer rehab period will be needed.


From these brief descriptions of some of the more common injuries you can see how important correct diagnosis and treatment can affect the outcome and subsequent return to exercise. Incorrect diagnosis can prolong the healing period and can also lead to further injury and increased delay in return to activity.

Steve Manning is the owner and CEO of the intraining Running Centre and works as a podiatrist at the intraining Running Injury Clinic in Milton.

If you have shin soreness and want to get back out and running as soon as possible, visit the intraining Running Injury Clinic. Our podiatry and physiotherapy are all runners and understand how important it is to correctly diagnose and treat your injury to ensure you can return, pain free, to running as quickly as possible.

For bookings, please call us at the intraining Running Injury Clinic on 3367 3088, or book online.


FREE running magazine

The April edition of intraining’s Love2Run Magazine is now available online for download. View and download all magazines online here.

Get your running fix running season with running injury articles, product reviews, ways to keep fit as well as the upcoming Queensland fun run calendar.

Get your FREE running magazine here

Love2RunApril2018This edition includes:

  • How to start running for beginner runners
  • Knee pain – Know when to stop
  • How lightweight shoes can make you faster
  • Coaching kids from tiny to primary
  • Kids and running injuries
  • Healthy Winter recipe for the runner
  • Find out how to look good this running season

To complement our quarterly edition of the intraining Love2Run magazine, we invite you to join our monthly Love2Run e-newsletter, so you can stay up to date with everything running. Click here to join the list.


Children vs adult injuries

I’m Getting Too Old for This!

childrenrunningNot a promising statistic – according to Sports Medicine Australia, up to 70% of runners suffer an injury each year. Age is a known contributor to injury risk, and significantly influences the types of injuries that runners are likely to suffer. Whilst children often seem like invincible energiser bunnies, they too can be sidelined due to injury, particularly if they’re doing high volumes of training.

In general, children will recover more quickly from injuries, and the prolonged recovery time is a common frustration for older runners. However, this does not mean that the injuries children suffer are any less damaging. In fact, if poorly treated, serious childhood injuries can significantly impact their growth and development, and taint their passion for running for months or even years to come.

Efficient and injury-free running relies on a synergy between the muscles, ligaments, tendons and ligaments. Injury commonly targets the weakest link in this chain, which differs for adults compared to children, and is influenced by other factors including running history, body composition, biomechanics and running gait.

Bone growth occurs throughout childhood and adolescence. During development the growth plate is weakened, and thus prone to injury. Children are at higher risk of such injuries for approximately 6-12 months within a 3-4 year window, with susceptibility varying depending on the bone/region in question. Growth plate injuries (Apophysitis) are more common in active children. These growth-related injuries resolve with time, but treatment should be undertaken to reduce pain and manage the injury to ensure it doesn’t cause permanent damage. Common examples of Apophysitis injuries include:

  • Sever’s Disease (Posterior Calcaneus – Achilles Tendon)
  • Osgood-Schlatter Disease (Tibial Tuberosity – Patella Tendon)
  • Sinding-Larsen-Johansson Syndrome (Patella – Patella Tendon)

Activity modification and load management are important when treating Apophysitis injuries. Treatment should also address contributing factors and biomechanical issues to assist in pain and symptom relief. For example, Sever’s can be successfully managed with many strategies including regular icing and the addition of heel lifts to all shoes to reduce strain on the Achilles tendon and posterior heel.

Article by Emily Donker. Podiatrist, coach and runner
Article by Emily Donker.
Podiatrist, coach and runner

The soft tissue structures in children are much more pliable and more resistant to injury. Therefore, muscle and tendon injuries are much less common. Young bones are also more flexible and less brittle, so they too are more resistant to injuries, and stress fractures in particular are unusual injuries for children. Fractures are not uncommon, but in most cases they result from acute trauma. As with adults, unusual injuries such as cancerous tumors and systemic conditions are not out of the question – hence it is always important to seek professional advice.

Be aware that active children are likely to suffer an injury at some point, whether it be due to training or a traumatic event. Even though their pain may be inconsistent, or their symptoms may be different to those experienced by adults, their injuries should not be ignored.

Serious injury can lead be detrimental to their long-term health and well-being, so they should be given the same treatment opportunities as adults to ensure their injuries are diagnosed and managed as efficiently as possible. A good pair of correctly fitted running shoes will certainly help avoid injury – read the article why here.

If your children are experiencing any pain or discomfort whilst running or in their day to day active lifestyles, it is time to make an appointment at intraining Running Injury Clinic to see one of our podiatrists or physiotherapists. If you have private health cover, you are able to claim on the spot with minimal out of pocket expense. Don’t ignore the problem, get it seen to sooner rather than later.

Meet a club member – Matt Davis


MattDavisAbout Matt

  • Professor of Theoretical Physics at the University of Queensland.
  • Physics Lecturer to undergraduate students, and researcher in Quantum Physics.
  • In 2015 I was fortunate to spend 12 months on sabbatical at the University of Colorado in Boulder where I got to spend 100% of my time on research.
  • intraining Club Member since 2013

intraining Running  Groups

  • Tuesday Speed:  Indooroopilly
  • Thursday Threshold:  Indooroopilly

Matt works in an area called “ultracold quantum gases”.  “These can be realised experimentally by taking a small sample of pure atoms of a metal such as sodium or rubidium, and using lasers and magnetic fields to cool them down to a few billionths of a degree above absolute zero.  At such cold temperatures quantum physics takes over, and the gas can become a “superfluid” – it can flow without friction, and rotate only by forming vortices.  “My particular speciality is studying these systems driven away from equilibrium.”

This research has led Matt to be involved in two recently announced Australian “Centres of Excellence.”

“The Centre for Engineered Quantum Systems is trying to develop new ‘quantum technologies’ based on this sort of physics for precision sensing and building new types of devices.  “The Centre for Future Low-Energy Electronics Technologies is trying to develop devices using these ideas that use minimal power – a significant amount of the world’s energy budget goes towards electronics.”


Favourite Race / Distance

parkrun! I do like the 10km distance though.

What running experiences did you have while living in Boulder for 12 months?

I discovered that I really enjoyed running in the snow!  With the right layering it is beautiful on a crisp, cool morning.

What is it that you enjoy about the intraining community?

I really like the positivity and encouragement, regardless of natural ability.

How did you start running?

I found it hard to fit exercise in between work and family.  But I had a very large colleague at work who began running, and within 12 months was as skinny as a rake and was running marathons in close to three hours.  A second colleague from Germany is even busier than me – but when he came to visit me for a month, I discovered that he was still fitting in time to train for a half marathon.  I decided that if those guys could make the time, then I could too, and started running on my own one or twice a week.

I was cajoled by friends into entering the Bridge to Brisbane in 2012, and really enjoyed it. I did it again the next year after qualifying for the “red zone” and had such a good time I decided I would start training more regularly for a half marathon. I met Stephen Walmsley by chance at the Rocks Riverside parkrun trial run, and he encouraged me to come along to an intraining session.

What do you do to relax?

Running has been the very best thing I have found for relaxation!

Personal Best’s (PB’s)

  • 5km: 20:19
  • 10km: 43:47
  • Half: 1:35:19
  • Marathon: I have yet to develop the urge to train for a marathon

Keen to meet other intraining club members?

Click here to meet more members.

Ready to join the club or want to find out more?

Neuritis of the foot

Article by Margot Manning Podiatrist, coach and runner

Neuritis of the foot

Are you experiencing unusual sensations in your feet such as pins and needles, numbness, a burning pain or the sensation of a rock inside your shoe?  If so, there is a good chance that you have a developed a case of neuritis.

What is neuritis of the foot?

Neuritis of the forefoot is where the nerves between the long bones (the metatarsals) become irritated from increased pressure.  The symptoms tend to start later in the run and may go as soon as you take your shoes off.

Neuritis imageCauses of neuritis

The most common cause of neuritis of the Forefoot is from shoes that are too tight.  This could be from across the width of the shoe, the length and even the depth of the shoe. As the foot exercises for a longer period of time normal swelling will occur due to increased blood flow.  If the shoe does not have enough space to accommodate the enlarged foot, the nerves become entrapped and cause pain.

If the foot is quite flexible the small arch that goes across the foot (the transverse arch) from the 1st joint to the 5th flattens to create increased splaying of the toes.  This can be harder to identify as it is not until the foot is fully loaded with running or walking that this splaying becomes visible. Repetitive loading of the transverse arch with the long runs of marathon training can contribute to neuritis.  This may not present  until the very late stages of a long run or even in the marathon itself.

Fitting shoes to prevent the pain

Ensuring you have the correct fit with room for the foot to expand should prevent these symptoms from occurring. Most shoes are shaped to have a tapered and slightly rounded toe box, but if a foot is not this shape then it is going to be put under pressure in areas that it is not used to.  Typical variations in foot shape that can lead to neuritis include wide or square shaped feet, bunions, long second toes, high arches, and very flexible feet.  More care is required when fitting a shoe to these foot types and luckily there now is a good range of shoe shape designs and widths to accommodate them.


For bunions, many shoes now are seamless across from the big toe joint to the 5th toe joint. Some shoes have offset the lacing path to alter the line of tension while deeper toe box designs have become a more traditional to allow for more toe room.  For the high arched foot, a shoe with increased depth through the laced area is important.

Modifying the shoes to suit

When a perfect fit can not be found or a shoe has been worn for a while and can’t be returned, there are ways to modify the shoe.  Re-lacing is an easy way to take pressure off different parts of the foot.  Stitches around features attached to the uppers can be unpicked.  Metatarsal domes are commonly used by podiatrists to prevent flattening of the transverse arch.  For more complicated cases where the biomechanics of the runner are contributing to the injury, insoles or orthotics become useful to fill help fine tune the fit of the shoe and adjust movement patterns.

Neuritis of the foot can be a very unpleasant sensation, but in most cases, remedied relatively easily.  The first step is to ensure your footwear is the correct fit.  If this does not resolve the pain, book in to see one of the podiatrists at intraining Running Injury Clinic for more thorough investigation and management plan.

Keen to learn more about running injuries and training articles? Check out our monthly ‘From the Sole‘ newsletter, written by intraining Running Injury Clinic podiatrists, physiotherapist, dietitian and experienced running coaches.

Meet a club member – Simon


SimonSauerAbout Simon

  • CEO, Mates4Mates
  • Previous RAAF Serviceman of 26 years: Group Captain, Chief of Staff, Combat Support Group RAAF, Amberley
  • intraining Club Member since 2006

intraining Running Groups

  • Tuesday Speed: Indooroopilly
  • Thursday Threshold:  Indooroopilly
  • Coach:  Relief intraining coach Tuesday speed and Sunday long runs

Simon has been instrumental in the growth of Mates4Mates locally and last year the opening of a larger center in Milton that include a gym and easier access to public transport for members.   Mates4Mates is a not for profit charity that provides physical and psychological support to current and former members of the Australian Defence Force (and their families) who have been wounded, injured or ill as a result of their service.

Mates4Mates was initiated by RSL QLD Branch in late 2012 and officially opened in March 2013.  “We started with one Family Recovery Centre (FRC) in Albion in Brisbane in March 2013, and then opened an FRC in Townsville and Hobart in 2014.”

This April, Simon is walking the Kokoda Trail with his 15 year old son, Aidan, and a team who were initially inspired by the Mates4Mates initiative.


“Prior to commencing with intraining my running was limited to 5km bursts with the very odd 10km.  Interestingly, now I am very reluctant to get out of bed for anything under 10 to 15 km.”

Favourite Race / Distance

  • Half and Full Marathons
  • Melbourne Marathon is my favourite course (PB 3 hr 49 Min 30 Sec)
  • Great Ocean Road is up there, running socially with a fantastic bunch of intraining people in 2015.

What inspired you to start running

I have always been physically active and played Rugby League and Surf Life Saving.  When I joined the Military, running was the basis for most fitness training.  I got to a position in the Military that meant it became harder to train and thus I needed more goals, to help me remain motivated.  Physical training has always been my “out”- stress relief, coping mechanism.  In 2006, I thought I would give Linda Watson’s group a go, and I am still there.

What is it that you enjoy about the intraining community?

The people – intraining attracts quality people and a range of abilities.  This means that no matter how fast or slow you are, or what your goal race is, you will always be able to find somebody to train with.  The people are easy going, normal people. It is all about running for enjoyment and helping each other.  We may focus on PBs from time to time, but the vast majority of us are not elite – so the PB is about goal setting as opposed to a life fixation.  I can honestly say that some of my best friends are my intraining running buddies.

What other interests do you have outside work & running?

Like most parents my primary focus away from work and running is my family, wife Nicole and children Aiden and Grace.  Both kids are in High School and active with sport – so that keeps Nicole and I busy. I try and do a couple of Hot Yoga classes each week, which helps me to keep running as I have had some lower back issues in the past. I am also a rugby tragic, so whilst I am too old and broken to play anymore, I like to watch as much rugby as I can.

Keen to meet other intraining club members?

Click here to meet more members.

Ready to join the club or want to find out more?

Meet a club member – Scott


ScottDouglasAbout Scott

  • QIC  Investment General Manager
  • Project Director, Grand Central Shopping Centre Renovations, Toowoomba
  • intraining Club Member since 2009

intraining Running Groups

Tuesday Speed:  Indooroopilly

Thursday Threshold:  Indooroopilly

Over the last several years, Scott has been travelling to Toowoomba to implement the redevelopment of Toowoomba Grand Central Shopping Centre. Scott has been the project director of this $500 million & 90000m2 redevelopment since its inception in 2009.   Not only has he been a driving force behind creating a regional destination that combines retail, entertainment and lifestyle but his appreciation of art has contributed to the stunning design features within the centre.

“I have always had a love of art and design and I am lucky enough to work in a field where I can combine property investment, development and the creation of a city space that can be enjoyed and appreciated by the whole community.  We have employed internationally renowned architects to sculpture the development and deliver a project that the whole of Toowoomba can be proud of and enjoy.”

There are three stages to the redevelopment and the second stage of the three opened recently.  The first stage opened in September 2016 with over 40 new specialty stores. The final stage due to open in September includes a dining precinct overlooking an outdoor community and leisure space and the final stage is expected to open later in the year.

If you are traveling to Toowoomba make sure you take the time to drop in and see the new Centre.


Favourite Race

500km Road Relay, in particular the university 3km criterium

Most Memorable Run

The London Marathon…  the 5 hour bus with my wife and friends.  It was an awesome tour of an amazing city.

What was the inspiration to start running?

I have always liked running but became hooked in 2009 when a few friends decided to run the March Twilight half marathon.  We joined intraining and haven’t looked back since.

What do you enjoy about the intraining community?

The intraining club is a running club for everyone.  It’s a family based club where every type of runner is welcomed with open arms.  The support from the staff and all the members is infectious, makes running fun and helps you feel good.  You can’t beat that!

What do you do to relax?

Apart from running, I relax best when I get down to the beach and have some time in the surf or better still some time under the water – scuba is the ultimate relaxation – you need to clear your mind and focus on what you are doing in the moment.  It’s active lifestyle meditation!

Personal Best’s (PB’s)

  • 10km 39:39 on the last day of my 39th year!
  • Half: 1:28:28
  • Marathon 3:22 Gold Coast

Keen to meet other intraining club members?

Click here to meet more members.

Ready to join the club or want to find out more?

Meet a club member – Keiran



About me

  • Registered Nurse at The Wesley Hospital
  • intraining Club Committee Member
  • Netball Coach Rangers Netball Club, Graceville
  • intraining Club Member since 2009

intraining Running Groups

  • Tuesday Speed:  Indooroopilly
  • Thursday Threshold:  Indooroopilly

In 2016, Keiran was awarded the intraining Running & Triathlon Club’s President Trophy and also the Encouragement Award for the Indooroopilly Tuesday morning speed group.  Keiran contributes an enormous amount of time and energy into club activities and she has been instrumental in securing grants from a highly competitive pool of applicants for the intraining club to purchase much needed tents for 2017.
The encouragement award was given largely due to her tenacity and commitment to her and her daughter’s running.

In 2016, Keiran and her daughter Emily encouraged and challenged each other to set new goal

s over distances new to them both.  Keiran raced from 1500m on the track to the marathon. She has also gained her Level 1 Middle distance running coach qualification and helps at times at both the intraining kids training and Tuesday speed training.

“I joined intraining in 2009 and started with the Marathon School in order to complete my first half Marathon. I heard the people say that they were training for the marathon and thought I would never do that. The following year I found myself at the launch of Marathon School to do it all again for my first marathon.

My favourite days are race days when you try and achieve your goal but more importantly share in the successes of our friends. I call Gold Coast Marathon day ‘Runner’s Christmas’.”

Running Facts about Keiran

Favourite Race?

The marathon but I do like half marathons as well. I am not a fan of 10k races!!

What inspired you to start running?

Young children can be very stressful. One night after a long day with a baby and a toddler, I decided to get out of the house when my husband came home.

He asked where I was going and I said I was going for a walk. I ended up doing a run/walk and decided it was a good way to deal with the stresses of a young family. Soon after I decided I wanted to see what I could achieve. It is now something I enjoy doing with my children. I love watching them trying to achieve their goals.

What is it that you enjoy about the intraining community?

The people and the team spirit is what I enjoy with the club. For an individual sport, I very much rely on the team. I don’t know if I would do the training without all those people to talk to and get me through long runs.  These people who started as with a common interest have become great friends and a part of my running family.

What other interests do you have outside work & running?

I have two daughters who enjoy sport. They are both into netball so I help coach their teams and we support The Queensland Firebirds.

What do you do to relax?

I like to hang out with the family and the dog.

Personal Bests (PB’s)

  • 5km: 22.10
  • 10km: 44.44
  • Half Marathon: 1.39.53
  • Marathon: 3.34.30 (Melbourne)

Keen to meet other intraining club members?

Click here to meet more members.

Ready to join the club or want to find out more?

RunTalk Ep07 – What is Prehab?

runtalk-intraining-logoWelcome to RunTalk episode 7 with Steve, Margot and special guest this week – intraining Running Injury Clinic podiatrist and physiotherapist, Doug James.

This week together with our guest Doug James, we discuss how prehab should form an important part of your training regime. Prehab incorporates sports specific strengthening to assist with injury prevention as well as improving function and form whilst running.

Click here to listen to episode 7 of RunTalk

Episode 7: Strength and conditioning – with Prehab.

Featuring Guest: Podiatrist, physiotherapist and marathoner, Doug James

Doug_JamesPrehab is a proactive approach to avoiding pain and injury. A common afterthought with runners, often when it is too late and you are already injured. Prehab encourages strength work – including Pilates, running drills as well as stretching which assist in providing you with the foundation to running and staying injury free. Listen up and learn with our guest podiatrist and physiotherapist, Doug James on running specific prehab exercises that will help you get the most out of your running.

Click here to find out more about Pilates and strength and conditioning classes offered in Park Road, Milton.

About Doug James

  • Completed New York Marathon and Las Vegas Rock ‘n Roll Marathon
  • Qualified podiatrist
  • Qualified physiotherapist
  • New parent

Click here to check out the February edition of ‘From the Sole’ newsletter with some fantastic articles by intraining clinicians where you can learn about everything running.

New HOKA for 2017

We are excited to announce that we have just received the latest release range of HOKA OneOne shoes at intraining Running Centre. The 2017 range includes the following with some updates we have all been waiting for.

HOKA Bondi 5

The Hoka Bondi 5 is the most cushioned road shoe available in Hoka’s extensive lineup of maximal cushioned shoes. The Bondi 5 is suited to the neutral to minimal pronation runner who is looking for the ultimate ‘run on clouds’ like feeling in a lightweight package.

Updates to the Bondi 4

HokaBondi5More accommodating toe box: The toe box of the Bondi 5 is much more forgiving and allows a little more room to breathe for those of us with a thicker foot.

Increased ventilation: The updated lightweight mesh upper provides a more breathable shoe that keep your feet dry and cool in the harsh Queensland conditions.

Padded tongue: Improving on the previous edition Bondi 4, the Bondi 5 has increased the padding in the tongue to provide an even more comfortable fit. This is a welcome addition, which will serve well especially towards the end of a long run.

The Hoka Bondi 5 is available in mens D and 2E widths and womens and D width only.


HOKA Arahi – NEW

HokaArahi1The Arahi is Hoka’s first foray into a stability shoe with the new J-Frame midsole density. The Arahi is ideally suited to someone who over pronates. Previous models of Hoka, whilst ‘stable’ due to their all encompassing sole, was often overlooked or not suitable for those who over pronate. Over pronation is more common in people who have lower arches which essentially leads to the mid foot collapsing.

The Arahi also deviates slightly from the traditional Hoka, where the mid-foot of the shoe is quite narrow. A fantastic addition however to the Arahi is the more durable outsole, which means your Hoka will take longer to wear out – a major plus for us Hoka-holics.

Whilst there is now midfoot stability added to the Arahi, Hoka stand true to their mantra of an ultra lightweight shoe with a lot of cushioning.

The Hoka Arahi is available in mens D and 2E with the womens available in D width only

Hoka Clifton 3

The ever popular Clifton 3 is now available in two new colours for 2017 for men and women. The Clifton 3 is touted as the most popular Hoka shoe to date. Clifton 3 is still the lightest shoe available in the Hoka range and provides a smooth transition from heel to toe. This combination we feel helps you run with less effort and less impact, almost to the point where the shoe is doing the work for you.

The Hoka Clifton 3 is available in mens D widths with the womens available in B width only

Hoka at intraining Running Centre

footwearcloseup (800x533)

Whilst Hoka are not your traditional looking shoe, they could be your saving grace if you thought your running days were over because of bad knees, hips, back, shins and other impact related issues.

intraining Running Centre have a wide range of Hoka shoes available to suit various running gait and terrains. Drop by the store at Milton or Indooroopilly and let our friendly staff introduce you to the world of Hoka.

Become faster and more efficient

Become a faster and more efficient runner

Have you ever been out training and noticed how different everyone looks when running? Ever watched your fellow runners and thought; “wow they look so good running” or “what can I do to run like them?”. The secret to running faster and improving your efficiency is not really a secret at all. It is a matter of addressing your running form with the correct cues which will ultimately lead you towards improving your running form.

Ask yourself some questions

  • Are you running frequently and unable to improve?
  • Do you get injured frequently?
  • Do you want to feel lighter on your feet when running?
  • Do you lose form & focus during a run?
  • Do you shoes wear unevenly?
  • Do you struggle to run longer distances without pain?
  • Do you feel you have reached a plateau in your running?

Whilst there is no magic bullet to making everyone look like Olympic Champion, Mo Farah, focusing on developing your running form for brief periods throughout the year can result in huge improvements.


Why the running form workshop?

Have you been in a race and lost focus in the second half, slowing up and thinking you’ll never make it? The Form Session the intraining Running Injury Clinic is holding in December, is ideal for all runners at our training groups.  The focus is on the running drills specific to improving your co-ordination, power and efficiency.  You will receive immediate feedback and cues to assist in developing your running form.

The December workshop offers participants a taste of the full 3 part Form Workshop which is held over 3 weekends in February 2017.

Form workshop past testimonialsashleigh

“My own personal experience in using running drills in training has had a positive impact.  Not only did I my performances improve in the following season, but I learned how to run with less effort” – Clare

“I now feel lighter on my feet and no longer feel like a plodder” – Sarah

“After years of constant back soreness when running, the workshop helped me correct my running posture, something which I never even thought about!” – James

“These form workshops have been a great addition to my training each year” – Sally-Anne


Brooks Launch – Shoe review

Brooks Launch a multi-purpose racer trainer

By Hamish Hamilton
intraining Staff Member
Half Marathon PB: 1:13:13

220x300_brookslaunchThe Brooks Launch offers a comfortable feeling under foot with its smooth heel to toe transition. The 10mm heel drop propels you through your running gait with ease and efficiency. It almost feels as though the shoe is pushing you forward without any effort.

The midsole offers a plush cushioning under foot, when compared to other racer trainer’s such as the Asics DS Trainer whilst still offering a responsive and faster ride.

Being a midfoot, forefoot striker the idea of a lightweight racer trainer, at just 288g, was very appealing. Having worn both the Mizuno Sayonara and Nike Zoom-Elite I found this shoe to be softer than the Sayonara but more responsive then the Zoom-Elite. The Brooks Launch’s great combination of cushioning and weightless feel, makes this shoe a great choice for faster paced sessions whether they are short or long. This is really my go to shoe for speed-work and faster paced tempo runs up to 20km.

Key reasons why I like the Brooks Launch

  • Great propulsion
  • Soft yet responsive ride
  • 10mm heel to toe drop (less than T7 and racer ST)
  • Lightweight for speed sessions
  • Cushioning to faster longer run

Brooks Launch Specifications

PRONATION: None/Normal
ARCH: Medium, High
BODY BUILD: Small, Medium, Large
SURFACE: Road/Track
WEIGHT: 224g (womens) / 278g (mens)


Review date: November 2016

Garmin Forerunner 735XT

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.garmin_735xt_dynamics

Top stand out features

Running dynamics:
Whilst not new to the Garmin list of features, the benefits of running dynamics can help everyone.
Ground Contact Time Balance: If you are prone to injury on a particular leg
Vertical ratio: Reduce the amount of ‘bounce’ in your stride and focus on moving forwards
Stride length: Work on reducing your stride length and increasing your cadence to get muscles firing quicker

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.
Optical (wrist based) heart rate measurement: Simply strap your watch to your wrist and enjoy accurate and instantaneous heart rate measurement whether you are running, cycling, kayaking, walking or even sleeping.
Underwater heart rate measurement: The soft and pliable HRM-Swim and HRM-Tri chest straps from Garmin are as comfortable and form fitting chest strap you can imagine. Almost akin to a second skin. If you are swimming, the HRM-Swim is specifically designed to stay in place even when diving into the water. HRM-Tri strap will provide you with accurate heart rate measurement underwater as well as offering Garmin’s Running Dynamics.

LiveTrack and Strava integration:garmin_735xt_strava
When paired with your phone, you can rest easy that your whereabouts are known whenever you are out training with LiveTrack. The second and equally cool feature is integration with Strava in real time. Now you can discover new tracks, updates on Strava segments and personal records as they occur.

The question is…do you need the Garmin Forerunner 735XT?

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. If you are simply looking for a watch that will measure your speed, distance and give you heart rate when running, then it may be a bit overkill at $699.95.

If you can answer yes to the below questions, then the Garmin Forerunner 735XT is worth considering
– Do you want a watch to use as a bicycle computer and running watch?
– Do you find heart rate monitor straps uncomfortable?
– Struggle with computers? Want a watch that uploads your information online automatically?
– Do you have an imbalance or injury when running that you need to address?

Common questions garmin_hrmtri

Do I need to wear a heart rate monitor strap when swimming? Yes, optical wrist heart rate does not transmit under water.
How does the phone know where I am? When connected to your smart phone, the watch transmits data which is sent to your own personal file/link that you can provide to friends and family showing your whereabouts.
Is the Forerunner 735XT heavy? At just 42g the watch is one of the lightest in the Forerunner range and feels almost weightless when on the wrist.
Will the Forerunner 735XT measure my distance when swimming: Yes, the GPS uses GLONASS connectivity and has the capacity to accurately calculate the distance you swim as well as a range of other swimming metrics, such as stroke rate, time per 100m among other features.
What is the battery life like on the 735XT?: The watch features a battery life of approximately 14hrs whilst the GPS and optical heart rate is activated. This will cover the majority of events and training sessions you partake. To increase battery life, you are able to turn off optical heart rate and utilise an Ant+ heart rate chest strap instead.

If you have more questions about the Garmin Forerunner 735XT or any other GPS running watch, visit the intraining Running Centre in Milton or Indooroopilly and speak with one of our friendly staff.


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 April news

intraining’s monthly Love 2 Run e-News – April 2016
Alas, early morning sunrise is taking a lot longer to light up our morning runs than the Summer past and our evening sessions appear to fade into darkness quicker each day. Fear not, with the darkness comes a light at the end of the tunnel and in Queensland – that is cooler weather! So get out your reflective run gear, flashing lights and strap on your shoes because another exciting running season is ahead. See you out there.

In this this issue:
Light up your run: It is dark and you need to be seen out there
Run on clouds: Cushioned & lightweight? Yep, HOKA Clifton 2 is here
Plan your meals: Busy with life? Need a healthy hearty recovery meal?
Brisbane Marathon Festival: Entry fees increase 30 April 2016.
Twilight Bay Run: Get your entry in for Saturday 24th September.
New to running or need help?: Take a step forward with Couch 2 10km.

Free healthy lifestyle seminar - conducted by dietitian, chef and running coach, Liz Lovering

Did you know running facts – Part 24
George Derek IbbotsonIf you asked most runners in the know who was the first person to run 4mins for a mile, the answer would undoubtedly be Roger Bannister. The answer is actually Derek Ibbotson. You are probably shaking your head, however, the devil is in the detail. Roger Bannister was certainly the first person to break 4mins for a mile, but Derek Ibbotson was the first to run exactly 4mins for the mile.

Thankfully for his sanity, Derek did actually end up going under 4mins for the mile and setting a new world record in 1957 – which you can see here.

Stay healthy, keep active and have a happy run!


Why you need to light up your next run?
Make sure you are safe out running in the dark!
As the evenings draws shorter and we are forced to run more in darkness, it is a timely reminder to make sure you are safe when out pounding the pavements.

Whilst our eyes will adapt to the light, oncoming cyclists, cars and other pedestrians can suddenly appear from out of nowhere destined to ruin an enjoyable run. As a road/path user, it is your responsibility to make sure you have sufficient reflective gear and lights in place to maximise your safety. We have put together a few products and recommendations that are worth a look this running season.

Click here to read more about our top products to help light up your night.

Get your reflective clothing, lights and other running gear at intraining


Cushioned and lightweight…yep we can help…
Running on clouds with the NEW Hoka Clifton 2
Hoka have quickly become a household name and growing in popularity every day. The combination of ultra lightweight running feel and the ultra plush and cushioned sole is something we have not yet seen from other brands. Usually, you get one or the other – not both.

The original Hoka Clifton was a popular shoe and had heads turning. The unmistakably ‘Hoka’ sole profile is one you couldn’t miss. For those unaware of the Clifton, the shoe has a 5mm heel to toe drop and features a mild ‘rocker’ type sole to assist in toe off, essentially making it feel easier to run.

The NEW Clifton 2 retains all these great features as well as ‘triathlon style’ heel tab for quick pull ons, cushioned tongue and even though we thought it couldn’t get any better – more cushioning. The Hoka Clifton 2 is also slightly narrower than the original with a more streamlined fit that really feels like it is holding your foot nicely in place.

If you find your joints are aching post run, want to try something new or are just interested to see how they compare to your current shoes, make sure you visit intraining Running Centre.

We have a wide range of Hoka footwear available in store to suit different foot types. Our trained staff are able to assist selecting the right fit for your foot. Make sure you bring your current shoes in for an assessment and we will help find your foot’s ‘happy place’.

Wide range of Hoka shoes available at intraining Running Centre


Plan your meals – by Liz Lovering (dietitian and chef)
Help your body recover properly by planning ahead…
If you train in the evening, by the time you get home you may not feel like preparing or eating a regular evening meal. Hearty soups are just perfect in the cooler months as they are not too heavy on the stomach if you get home late. A warm soup can also provide you with the nutrition your body needs after a tough training session.

If you are busy with work, home life and training a little bit of meal planning can make the difference between going home and not really bothering with recovery nutrition or going home to a prepared meal that is good for recovery and tastes great.

Click here to view our hearty and healthy Butter Bean, Chicken and Kale soup that will help you recover and get ready for your next session.

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 , 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.


Brisbane Marathon Festival – 25th anniversary
Entry fees increase midnight Saturday 30 April
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.Join the event on Facebook and keep up to date with the latest news

The predominantly flat course in Brisbane and early starting times are ideal for breaking personal best times.

Current Entry fees (valid until midnight 30 April):

42.195km Marathon: $100.00 (+$20 after 30 April)
21.0975km Half Marathon: $80.00 (+$10 after 30 April)
10km Run/Walk: $65.00 (+$10 after 30 April)
5km Run/Walk: $45.00 (+$5 after 30 April)
2.2km Kids Mini Mara: $20.00 (+$5 after 30 April)

Brisbane Marathon Festival - 25th anniversary - Entries now open


Let us help you join the wonderful world of running…
*NEW* Couch 2 10km program starts – 9 May
Running is a fantastic sport that anyone can do. We all need to start somewhere, so why not join like minded friends on a journey to becoming a runner and completing 10km running in a matter of 13 weeks.

Who is it for? Beginner runners and those new to running.
When does it start? 9 May 2016.
Do I need to pay a joining fee? No, it is not compulsory to join the club.
How much does it cost? $5 (for members) and $8 (for non members).

If you are interested and want to find out more information about how you can get involved with the upcoming Couch 2 10km program which starts on 9 May. Click here.

Take a step towards running today with Couch 2 10km

Happy New Year

We would like to wish you a happy New Year for 2016. We hope that you have enjoyed some time with family and friends with some great laughs and even a few runs in there too.

Now that 2016 is upon is, it is time to change gears and get yourself motivated for a fantastic year ahead. Here are a few tips to get the ball rolling to ensure you stay on track to reach your goals in the coming year.

  1. Set realistic goals that you can achieve (this is the best form of motivation when you can achieve goals you set)
  2. Set time specific goals (for example, set yourself a goal of running 10km at the Twilight Running Festival)
  3. Join a running group or invite a friend you can achieve your goals with
  4. Set short, medium and long term goals for 2016
  5. Stick to a program or schedule you can maintain and that works with real life situations
  6. Set rewards for yourself when you achieve a goal (something like, buy yourself that GPS watch you have been wanting or simply a new pair of socks)

Whatever your goals, we hope you have a happy new year and look forward to all the positive things that 2016 has to bring.

Good luck everyone – as always, have a happy run.

intraining Running Centre Team