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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.

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This 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.

 

Pain in the heel?

Pain in the heel becoming a pain in the butt?

Feetures_PFsockLet’s face it, having a pain in the heel is a huge pain in the butt. Plantar Fasciopathy and/or Fasciitis is a prevalent injury amongst runners and the general public alike. Plantar Fasciopathy causes significant and often debilitating pain that affects not only running, but everyday life. Most often pain is experienced in the heel, but it can also extend through the medial arch of the foot.

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. The Feetures sock assists in relieving tension through the plantar fascia and providing lasting support and symptomatic relief.

Three key areas the Feetures PF sock can help

  1. Eases heel and arch pain
  2. Targeted compression lifts, stretches and stabilizes the plantar fascia and supports the Achilles tendon
  3. Easy to wear sock provides convenient relief

If you are looking for a compression sock that will assist in your recovery process and help reduce the pain in your heel, these are worth a try. Not only will they offer Plantar Fasciitis sufferers in managing pain, the socks provide fantastic comfort and can be worn both during and after running.

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

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!

Feetures1

CEP Compression Tights

CEP – Next level compression

CEP is the latest in compression gear to hit the shelves at intraining Running Centre, and boy are we excited! The German company lives up to their heritage offering the best compression money can buy. CEP has already seen great success in Europe for decades and we are proud to finally have them in store.

CEP5Currently we are stocking an extensive range of CEP compression gear including;

  • Quarter socks
  • Calf socks
  • Calf sleeves
  • Full length tights (Clone Tech: Custom made to order specific to your measurements – think tailored suit)

Why compression?

Compression garments are certainly not new technology, but the type and quality of compression varies dramatically across brands. Not all brands are created equally. CEP offer the following benefits to their compression range.

  • Improve blood circulation through the muscles before, during, and after exercise.
  • Lower the risk of DVT whilst traveling (studies have shown that due lower resting heart rates, athletes make up 85% of the people who experience DVT while traveling).
  • Minimise the risk of muscle cramping.
  • Wick moisture away from body, keeping your core body temperature under control.
  • Improve endurance, performance and power over longer distances due to better circulation.
  • Anatomical measurements for men and women, ensuring the fit is perfect.
  • Reduce the chance of injury … that’s a winner right there!

What is the CEP difference

CEP was into the compression game long before compression became ‘cool’ with almost every other brand coming out with their own compression range of garment. How long have they been in it? Over 60 years… yep, CEP (under parent ‘Medi’) know a thing or two about compression for athletes. The CEP compression range measure compression force in mmHg (mercury millimeter system for measuring force). Essentially, mmHg is required at different strengths depending on the location on the body.

Key differences between CEP and other brands compression

  • Parent brand ‘Medi’ has been in therapeutic compression longer than most brands have been in existence
  • Medical grade compression
  • Graduated compression ensuring maximum blood flow
  • CEP’s socks feature 23.5 mmHg at the ankle and 18 mmHg at the calf.
  • Comfort is unmatched in our opinion

What is graduated compression?

CEP3Consistent graduated compression is what CEP famous for. It means that the compression actually does what it’s supposed to do and as the name suggests, offers difference mmHg as the sock moves up your body and closer to your heart. It’s not just about having a tight garment and creating a nice ‘cankle’ or ‘muffin top’, but rather a controlled compression that encourages blood flow back to the heart.

In a sock for example, if the compression is too tight at the calf and not tight enough at the ankle you’ll have blood pooling in the leg, or at the very least, you will impede normal circulation, allowing lactic acid and less oxygenated blood to linger in the leg. In which case, you would probably be better going bare leg.

With plenty of colours to choose from, CEP is the perfect choice for your compression gear. Drop by intraining Running Centre and let our trained staff help measure up and fit you up properly in the latest CEP compression range.

CEP6

Nike Flyknit Streak

Nike Flyknit Streak – Two birds. One stone.

By Shaun Lee
Runner and intraining Sponsored Athlete

I have worn Nike shoes for the majority of my running life, including a variety of training shoes, racing shoes and even track spikes. I didn’t initially think there was a room for another racer type shoe in the Nike range. However when I first slipped on the Flyknit Streaks I was pleasantly surprised with a shoe that offers the best of both worlds of cushioning, flexibility and a lightweight responsive feel.FlynitStreak_Shaun

At one end of the racing and speed work spectrum you have the Nike Lunar Racer which is predominantly used for speed sessions as well as racing my go-to racing shoe for 5km and 10km (it is even used by many for distances up to a full marathon!). Although the Lunar Racer is a great shoe, it’s definitely not for everyone due to the with a spongy feel underfoot.

At the other end of the spectrum, the Nike Flyknit Racer and Nike Zoom Streak LT take care of racing and training for any non spike event up to 10km. Whilst ultra lightweight, there is minimal cushioning and it doesn’t offer enough support for anything other than your short speed sessions and race day where you want to pull out all stops in your quest for a PB.

Then, you have the Nike Flyknit Streak which is an extremely versatile shoe that “kills two birds with one stone” and essentially covers about 80% the spectrum offering a lightweight responsive shoe, which still offers the protection of a much heavier shoe thanks to Nike’s innovative technology. The Flyknit Streak has a mild ‘rocker type sole’ which offers protection for your Achilles and a smooth transition from heel to forefoot. The upper of the shoe features Nike’s Flyknit technology. The ultra light weight upper conforms to your foot shape and ensures a super comfortable fit that feels like you are wearing a second sock. Caution though, this Flyknit shoe is more suited to a narrow foot and is promotes a firm but comfortable feeling.

FlyknitStreak1I would recommend this shoe if you are looking for a versatile shoe that doesn’t compromise on weight or cushioning for your next assault on your personal best.

Who should give these shoes a go

  • Neutral footed runners looking for a light responsive shoe for racing and speed training
  • Triathletes looking for a shoe that is easy to get on in transition
  • Runners looking for a fast race shoe that offers enough cushioning to protect the Achilles and calves.
  • Runners with narrower feet

Similar shoes: Brooks Racer ST | Mizuno Hitogami

Who these shoes wouldn’t suit

  • Runners with wide feet (especially around the middle of the foot- the shoe features a ‘curve’ last)
  • Runners who over pronate

intraining Running Centre have one of the largest ranges of racing shoes available in Queensland from all the major brands. If you are looking to maximise your potential in running, triathlon or track running, visit us in store and try on our range of racing shoes to find your Cinderella fit.

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.

Saucony Guide Review

Saucony Guide – A comparison in support

By: Daniel Manning
intraining Staff Member
Marathon finisher

sauconyguide1It is no secret that I have been through a lot of shoes since I started running. At the moment though, I have been using two popular shoes from Brooks and Saucony. My current poison resides with the Brooks Ravenna and recently wanted to compare it to another similar shoe, so I decided on the Saucony Guide. Both shoes provide mild pronation control and have similar weights, (Guide 275g, Ravenna 300g).

Upon standing up in the Guide I could immediately feel the slightly softer material on the sole which was a welcome surprise and quite comfortable. The other major difference was the shape of the shoe. It was wider around the heel and middle of the shoe while the Ravenna hugged my foot a bit more. As my foot is fairly narrow, I suspect a higher arched and perhaps slightly wider foot would be worth trying the Saucony Guide.

After running in the shoe they were both very similar but the Guide felt like it had a firmer support system in the arch which provided better support for my over pronation. This was quite surprising, given the Guide was lighter weight than the Ravenna. As a long time Ravenna user, I felt slightly smoother running, but this may also be because I have adapted to the shape and feel. I can definitely recommend the Guide as an alternative to someone who needs more support in the arch and who has a higher instep to fill out the depth of the shoe.

saucony_guide2Key reasons why I like the Saucony Guide

  • Lightweight
  • Superior cushioning
  • More supportive than the weight suggests
  • Well priced at $179.95

Saucony Guide Specifications

PRONATION: Moderate Support
ARCH: Medium, High
BODY BUILD: Small, Medium, Large
SURFACE: Road/Track
WEIGHT: 275g (mens size US9) /235g (womens size US9)
MIDSOLE DROP: 8mm

Review date: 1 January 2017

Nike Pegasus 33 – Shoe Review

Nike Pegasus 33 – No compromise shoe with looks to boot!

By Kerri Hodge
intraining Staff Member
Sub 3hr Marathoner

The latest edition of the Nike Pegasus provides a fast and compact feel without compromising on cushioning and comfort. A flexible shoe suitable for the neutral runner, it is able to handle high mileage so you won’t be left feeling sore underfoot.

At 250 grams (US9 W), it sits between the Brooks Launch and the slightly lighter Hoka Clifton in terms of weight, but it’s not as bulky as the Clifton and has a more responsive ride.

The seamless mesh upper won’t rub or irritate bunions, and the Flywire cables ensure your feet won’t move around in the shoe. What’s more, the Pegasus also looks fantastic.

It’s a good idea to have different shoes for different uses. Being an avid Hoka wearer I would use the Clifton for my long easy training runs, and bring out the Pegasus for faster-paced training and racing when I need more speed.

If you haven’t owned a pair of Nikes since the 80s now might be the time to re-visit this iconic shoe and see why it remains one of the most popular and long-lived on the market. I wasn’t disappointed!

Key reasons why I like the Nike Pegasus 33

  • Lightweight
  • Superior cushioning
  • Durability
  • Stylish look
  • Well priced at $179.95

Nike Pegasus 33 Specifications

PRONATION: Neutral
ARCH: Medium, High
BODY BUILD: Small, Medium, Large
SURFACE: Road/Track
WEIGHT: 306g (mens size US9) /250g (womens size US9)
MIDSOLE DROP: 10mm

Review date: December 2016

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)
MIDSOLE DROP: 10 mm

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Review date: November 2016