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Why you should run regularly

Running is something that most of you reading this love to do. For many runners, it becomes a regular necessary activity and for some, it is an addiction. Too much running can lead to injury but the risk of injury is much less than the risk to your health of not running at all. Chronic illness and a reduced life span can be the result of the modern lifestyle. Modern jobs sitting at a desk all day with the modern diet of concentrated kilojoules is compounded by being busy but inactive. Two-thirds of adult Australians are overweight or obese. The result is recorded diabetes levels and increased cancer rates. Most of these chronic health factors or co-morbidities are the result of our lifestyle and can be reversed by changing behaviour. Exercise is medicine and is probably the only panacea that exists to reduce all types of illness. Starting a running program is the quickest way to achieve improved health outcomes. In fact, the risk of morbidity and mortality is greater with low fitness than the combined risk of smoking, obesity and diabetes. Here are a few of the ways that maintaining physical activity will improve your health and increase your lifespan.


Research published in 2017 (view here) found that runners have a 25 to 40% reduced risk of all-cause premature mortality. The benefits were a dose-response relationship where the more running you did the greater the benefit. The maximum benefit occurred after only 4.5 hours of running a week. The lower your fitness the higher your risk of death from almost any cause.


Most runners understand the benefits of running to their mental health. Running is a form of meditation for many people and their escape from a busy life. At one sports medicine conference, I attended it was suggested that running was equally as effective as medication in treating depression with fewer side effects. Running also has a major impact on cognition. School students who run achieve better academic results. It also offers protection for cognitive decline as we age. A meta-analysis of multiple research studies found physical activity lowered the incidence of all-cause dementia even in long term follow-ups. Physical activity as a protective factor for dementia and Alzheimer’s disease: systematic review, meta-analysis and quality assessment of cohort and case-control studies (view details here).


Multiple studies have shown significant protection for Covid with exercise. You are less likely to get severe Covid and less likely to die. Exercising outdoors in the sunlight can also increase your vitamin D which is another protective factor in severe illness. This protection rivals vaccination. (view details here)

RUNNING and Bone and Joint health:

Non-Runners often tell runners that their running will wear out their knees. In fact, the opposite is true. Regular weight-bearing exercise over 2.2times your body weight will trigger an increase in your bone density. The cartilage in your joints gets its nutrients not from the fluid in the joint space but from the bone underneath the cartilage. Improving your bone health with running will lead to better quality cartilage and a reduced risk of osteoarthritis.

The main benefit of running is simply the joy of the experience. However, there are many other benefits that will lead to a longer healthier life. Consistent running is the key. It is important to deal with any setbacks to your running as soon as possible so you do not have too much time off and break your healthy routine. Contact the intraining Running Injury Clinic on 3367 3088 for advice on your training programs, injuries and footwear.

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.

How to recover after a marathon?

Most marathon training programs take you up to race day and then leave you to fend for yourselves during one of the most vital training phases. Optimum recovery from the marathon is important because what you do can have long-term consequences for both your health and future performance. During a marathon you push your body beyond your limits causing massive muscle and connective tissue destruction. If left untreated the physiological effects can lead to injury, illness and even depression.

This can affect your normal life activities as well as your running ability. On the upside, improvements in fitness come from overloading your body and then recovering properly. There are not too many things you can do more challenging then a marathon. Because of this the marathon represents a great opportunity to improve your fitness. The key to achieving this improvement is recovery. What you do after the marathon will help you gain the fitness benefits from having completed such a hard long run.

How soon?

The main difficulty during recovery is knowing how soon you can run again. This is complicated by the varied amount of damage that is inflicted for different runners and different races and conditions. It takes less time to recover from a fast marathon where you finished strong then a slow marathon where you hit the wall and had to stagger into the finish. Hot weather conditions or hills will increase recovery time. What you do just after you finish can decrease your recovery time. Your recovery should be flexible and managed based on how you respond both physically and mentally.

How hard should I run?

An easy way to understand training theory is to examine it based on three major components of Intensity, Quantity and Frequency. Regardless of what phase you are in, or what theories you believe, all training is founded upon these three components. It is how the intensity, quantity and frequency vary during each phase that describes what you are doing to try to achieve progression, periodisation and success. During recovery training intensity and quantity will initially be very low and gradually increase as your body gets stronger. If you try to run hard or long too soon you can delay full recovery. Because you only improve while recovering from hard efforts you will also lose any benefits you could have gained from running the marathon if you start hard training too soon.

How often?

Frequency is the only thing that should be maintained during the recovery phase. Normal intense training and racing damages some muscle fibres. The scope of destruction after a marathon includes the macrostructure of the muscles and connective tissue. If you run at least every second day you will break the muscles down a little bit each time. This will allow the macrostructure of the muscle to be rebuilt in the right way. The cellular microstructure will not recover any quicker if you do no running in the first week or if you run every second day. But the advantage of easy running is that the muscles will have less scar tissue that can lead to injury further down the track.

How long till a long run?

An old theory for recovery used to recommend that you give yourself one day of recovery for every mile of the race. For a marathon of 26.2 miles this would be about four weeks of recovery before you try to train properly again or run another race. However it is dangerous to lump everyone and every experience into one simple calculation. How long it takes to recover depends on the difficulty of your race experience and what you have done to try to recover.

Rather than think of an arbitrary number to calculate how long it takes to recover you should listen to your body. Train easy and avoid building up mileage until you get that zip back in your stride. It can be easy to tell that you are not recovered because even easy runs are a struggle. You may be sore after running and can’t maintain any speed for very long. I usually recommend to wait one until I feel fully recovered and can push the pace along. I then feel it is safe to commence the build up of long runs back.

How to help recovery?

What you do after you finish a race can have a drastic effect on your recovery time. In fact recovery training starts before you even finish your marathon. The most important factor of this immediate recovery involves re-hydration and nutrition. While you might think that drinking in the last few kilometres is not necessary to improve your performance in that particular race, it will have an affect on your recovery. During a marathon you can sweat out nearly ten percent of your body weight. This is significant for your performance but also affects the amount of damage that occurs. Fluid helps to transport resources used to rebuild damaged muscle to where it is needed.

It is also important to remove heat from the location of the damage to release it from the skin. Muscles and the liver are completely depleted of glycogen at the end of a marathon. This source of energy is more effective at rebuilding muscles so you must replace glycogen as soon as possible after you finish. The best way to do this is by drinking a sports drink or soft drink within the first few minutes of finishing. This helps to re-hydrate at the same time as replacing some glycogen. In fact if you drink just water it will not stay in your system as well as if you drink something with some sugar and salt in it. Within the first ten minutes you should begin to eat some carbohydrate rich solid foods. Fruit is easy to get down and has high levels of fluid as well as important vitamins to help you recover. After the first half-hour you have missed your opportunity to replace water and glycogen optimally.

Massage is often available at the end of races. Because of the major cellular destruction that has occurred mechanical manipulation of this damaged tissue will just cause greater damage. You should avoid any massage until the initial inflammation has subsided. This can take a few days. After the inflammation has gone down then massage can be very beneficial to proper recovery.

How to race again?

You know you are recovered from a marathon when you are able to race well again. But what do you do if you want to run two marathons within a few weeks or months of each other? The key to frequent marathons is to train sensibly between them. Do not think that you have to get in some good quality training in between. It is more important that you recover properly from the first marathon and are rested for the second one. There is no better training for a marathon then running another marathon. A marathon race exactly simulates what will be required for running a marathon. As long as you recover properly you will gain the benefits from the first marathon and will be able to run even better at the next one.

No matter how well you have planned your recovery program things may not work out the way you wanted. You might be taking longer to get over the pain of the marathon or picked up a niggling injury from the race. This will force you to rethink what you should do. Blindly sticking to your plan will lead to poor recovery, overtraining and probable injury or illness. A responsive recovery program will have the capability of changing based on how you are coping with the recovery. It will have contingencies built in so you can change sessions around and increase your recovery time if needed. Intensity is not fixed at a certain level but responds to how you are feeling without any major failure of the program. By responding to how the recovery is going you can optimise the benefits you have gained from running a marathon and take your performances to another level in the future.


Article written by podiatrist, level 4 athletics coach and 2hr30 marathon runner, Steve Manning.

If you need help with recovery training, an injury or post-race niggle contact intraining Running Centre at 3367 3088 or book an appointment online.

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.

Lighter shoes for faster running?

400x640px coachprofile margotmanning
Article by: Margot Manning (intraining podiatrist, runner and coach)

Can lighter shoes really make me run faster?

This is such a common question. You need to know that there is no substitute for consistent training and a great running program… BUT… the correct pair of running shoes for you and a second, lighter weight pair of running shoes can definitely make a difference to how easily you can run.

The four main benefits of a lighter shoe for faster running are

  1. More responsive feedback from the ground
  2. Less cushioning thickness for your foot to work through
  3. Co-ordination – the faster you run the more co-ordinated your body moves, and the less structure you need at your feet.
  4. You feel light, fast and ready to go!

“Put these four factors together with the shoe and you could soon be running new PB’s.”

Choosing your second shoe can be daunting where there are so much to choose from. Every footwear brand has a range of shoes from the long run shoe, lightweight training shoe, down to the racing shoe.

Gait Analysis
Get fitted by the experts at intraining Running Centre

How do you choose the right shoe?

Most recreational runners would use a lightweight training shoe rather than the racing shoe as their second shoe. When buying your first, second, third or any pair of running shoes it is important to follow these steps to ensure you minimise the chance of injury

  1. Try before you buy: It is good to always try and run in the shoes before buying them to feel the difference between different brands and shoe types and which pair you feel the most comfortable.
  2. Heed the advice of industry professionals: If a shoe is making excessive noise when running, you are over-pronating or simply does not suit your running gait, then take the advise of your local running specialist.
  3. Comfort is key: Ensure you feel comfortable in the shoes before purchasing.

How intraining can help?

At intraining Running Centre, our staff are all runners and have understand how each of the lightweight running shoe alternatives can not only help you run faster, but will also complement your current training shoes.

Our trained footwear experts analyse your running style, outside, in real world conditions, to ensure you are comfortable and the shoes are the best fit for your feet. There is no charge for our comprehensive footwear fitting service with our footwear experts when purchasing shoes. We want you to be comfortable with your choice and enjoy your running.

Whether you are looking for a lightweight alternative to your training shoe or are keen to purchase a second pair of training shoes, let the experts at intraining Running Centre take care of you.

Note: Bookings are not required when visiting the to purchase shoes


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.


Triathlon training – It’s coming

400x640px coachprofile peterrichards

intraining is one of the largest running and triathlon clubs in Australia – with over 1000 active members. We are excited to announce that triathlon focused and specific training sessions will be made available to club members and general public.

We are delighted to announce that intraining coach, Peter Richards, will be heading the intraining triathlon program. Peter has been passionately involved in triathlon and multi-sports for over 35 years as a competitor, accredited coach, administrator (club, state and national) and even event organiser.

Sessions will cater to triathletes in each of the four disciplines (yes… four – including swim, bike, run and transition). First session will be starting on 25th July!

The current plan for the upcoming program is below

  • Indoor ergo/trainer session: Wednesdays (starts 25 July)
  • Outdoor Brick/Transition session: Fridays (starts 7 September)
  • Pool and open-water swimming sessions
  • Personalised training programs: All ages, capabilities & distances
  • Enhanced member communications through Facebook
  • Develop intraining riders network

Click here for session details and costs

Cycling Ricky

Sessions will be held across Brisbane with the base location being centralised around intraining Running Centre at 33 Park Road, Milton.

Swimming specific training will be held in conjunction with Grimsey’s Adult Swim Fit program. All cycling, running and transition training will be undertaken by experienced intraining coaches to ensure you reach your potential and enjoy the triathlon experience with us.




icon FacebookWe can’t wait to show you what we have to offer in the new season and look forward to working with all ages and abilities to help reach your triathlon goals. 

Are you ready to take the plunge and get involved?

Find out more and keep updated with the latest info on our facebook page.

Tools to stay injury free

Emily Donker
Article by: Emily Donker (podiatrist, coach and runner)

Tools and tips to stay injury free

If you’re a runner, chances are you hate being unable to run. Staying injury-free is the best way to maintain consistent training. Getting a regular massage can reduce injury risk, but unfortunately, many runners don’t always have the time to prioritize massage within day to day life.

Thankfully there are some great tools you can use for self-massage which, if used correctly, can reduce the need for a sports massage. Two of the best tools that should be in every runners household are, foam rollers and trigger balls. We have both available at the intraining Running Centre.


When to use a foam roller?

Using a foam roller is great for relieving tension from, and flushing larger muscles – generally longer muscles such as the hamstrings, calves, quadriceps, ITB and through your back. Typically rollers are used on the ground (or against a wall) such that you can move your body and the target muscle across the roller. Foam rollers are available in various sizes and textures (eg. smooth vs bumpy).

Foam rollingHow to use a foam roller?

Using a foam roller is easy to do and can be done in front of the TV without much concentration required. Using your foam roller as ‘resting’ point, gently apply pressure to the area you are targeting by lying on the roller. Use your weight to apply pressure as required. If you need additional support to reduce the pressure, use your hands.


When to use a trigger ball?

ED May18 Trigger Ball

Trigger balls are perfect for releasing muscle knots and tension, particularly in deeper and bulkier muscles. Tight spots within longer muscles, plus the glutes, piriformis, hip flexors, erector spinae (lower back) and muscles around the shoulders all respond well to trigger point therapy.

How to use a trigger ball?

Find a tender spot and keep the pressure on for 30sec – 2min. They’re a great self-release tool, particularly if you travel a lot and are limited for space. Again, trigger balls are available in a range of sizes and textures.

intraining Running Centre has a range of foam rollers and trigger balls on offer. Our staff are all runners and can help guide you in the right direction to determine which tool will be best for your needs.

If you are experiencing pains that feel like they are more than just a niggle, or have an injury that just won’t leave you alone – come see one of our podiatry or physiotherapy team. For bookings, please call us at the intraining Running Injury Clinic on 3367 3088, or book online.

Make appointment

Science of compression gear

Doug James
Article by: Doug James (podiatrist, physiotherapist and runner)

Science of compression gear

It’s been 20 years since SKINS, the Australian based compression garment company first launched their product range. Since then, SKINS and other brands of compression garments have been worn by athletes from a wide range of sports. Aside from the professional endorsement and anecdotal support of these products – just what scientific support is there to justify their use?

A review of reputable peer reviewed scientific studies released within the past decade shows that compression garments actually offer little to no increase in running performance. So why do people keep wearing them?

Science has been able to prove that Lower Limb Compression Garments (LLCGs) are of most use as a recovery aid. Perceived muscle soreness after endurance running events was less in runners that used LLCGs. Additionally, LLCGs (either calf sleeves or integrated calf sleeve + sock) were found to reduce foot swelling that may be associated with foot pain and numbness during running.

CompressionTightClinically it has been suggested that LLCGs may also offer benefit in reducing muscle vibration that occurs during impact sports such as running, and this in turn could help reduce shin pain and calf muscle injuries.

Remember that recovery is an important part of your training approach. Consider using lower limb compression garments to help maximise your recovery and training.

If you are looking to get that little extra edge on your competition, the intraining Running Centre, Milton and Indooroopilly have a wide range of compression garments from the major brands, including major brands; Skins, 2XU and Compresssport.

Our running experts can help fit you up correctly in the latest compression gear and can also provide recommendations to suit your needs. From calve sleeves and socks, to full length tights and tops we have it all.

If you are experiencing muscle soreness and tightness that needs a little more attention, make an appointment to see our podiatrist and physiotherapist, Doug James. Please call us at the intraining Running Injury Clinic on 3367 3088, or book online.

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When are your shoes too old?

Margot Steve
Article by: Margot Manning (podiatrist, kids coach and runner)

Are your shoes too old?

We are in the middle of the running season and most runner’s shoes will be close to the end of their life. While most injuries occur because of training mistakes it can be easy to neglect the ‘aging’ of your running shoes leading to a usually avoidable injury.

The most common reason for a running shoe causing an injury is because they are too old or the cushioning has compressed from the months of training. This aging process can be difficult to recognise in a shoe because there are usually minimal physical signs of age.

However, there are a few things you should learn to recognise so that you avoid injury and enjoying your running.

The 4 early signs of an aged shoe

  1. Delayed muscle recovery: Do you get excessively sore muscles, bones, ligaments following a run?
  2. Niggles: Are you starting to notice minor injuries that make running uncomfortable?
  3. ‘Hot’ spots: Do your feet feel like they are burning?
  4. Excessive wear on the outsole rubber: Have you worn through the rubber on the sole to the midsole (ie: the soft white part of the shoe)?

ShoeDonationTake the time to update your running shoes. Don’t leave it too late to change your shoes and risk getting an injury. As a general rule of thumb, the lifespan of a running shoe is approximately 600km. Remember, incidental walking around contributes to your running shoes life.

Runners tip: Use your running shoes only for running. Save your old shoes for shopping, walking around, catching up with friends and all the other incidentals. You will find that the lifespan of your shoes will increase – plus it is easier to keep track of distance covered.

If you are unsure if your shoes are on their way out, visit the intraining Running Centre and our footwear specialists will help determine if it is time for a new pair.

If you have been unhappy with your current shoes, book in to see one of our running podiatrists for a more thorough analysis of your biomechanics, running style and training. Don’t let your shoe be the cause of an injury.

Call us at the intraining Running Injury Clinic on 3367 3088, or book online.

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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.

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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.


Heel pain and kids

Don’t let heel pain stop your kids from running

with Margot Manning, Podiatrist, running coach, and a mum.  

Heel pain in children, often called Sever’s Disease, is one of the most common injuries experienced in active kids today. Heel pain usually occurs because of the repetitive loading with active play.   The vertical attachment of the achilles tendon to the back of the heel bone (calcaneus) is right where there is a large bone growth plate.

The growth plate is the area where new bone cells are generated and is present until between the ages of 13-16 when children stop growing, and the bone fuses, to make the completed heel bone. During this time, running, jumping, kicking and rapid changes in direction that children do while playing sport exert an incredible amount of sheer force and pulling onto the growth plate. This pulling can create soreness which can be quite debilitating for children and interfere with their ability to play without pain.   Being aware of this process enables you to take a few steps to minimise the chance of your child developing heel pain.

Early detection of heel pain and being proactive can reduce the severity of heel pain and help your kids get back to being kids and enjoying being active. Below are three of the most successful management strategies for treating heel pain in kids.

HeelPain4 Tips to manage and minimise the onset or severity of Sever’s Disease:

  1. Fit their shoes properly – Get the right size
  2. Teach your kids HOW to put their shoes for play
  3. Match the right shoe for their feet needs
  4. Change their shoes regularly

Get the right size…  Make sure their shoes fit properly   2. Teach your kids HOW to make their shoes fit to play, 3.  Match the right shoe for their feet needs  4.  Change their shoes regularly

If heel pain catches you out, don’t worry come and see us to creating a management plan to help both you and your child know what to do before and after playing sport.

Have you noticed any of the following with your child?

  • Limping when walking or when active
  • Favouring one leg over the other
  • Adversity to activity due to pain in the heel
  • Complaints or comments about soreness in the heel

Kids training groups

If you are unsure whether your child has Sever’s Disease, or have noticed any of the above symptoms it is time to take action. Don’t let your kids suffer in pain any more. Our team of podiatrists and physiotherapist at the intraining Running Injury Clinic can help diagnose, assess and provide management strategies to help your child return to activity – pain free.

Make an appointment to see one of our podiatry team today. Often there is minimal out of pocket expense with private health cover claimable on the spot. We recommend you bring all your child’s shoes with you to the appointment so these can each be assessed and possibly modified to help relieve pain.

To make a booking call intraining Running Injury Clinic on 07 3367 3088 or click the button below to make an appointment online.

Margot image
 Article by Margot Manning (podiatrist, kids coach and runner)


Did I buy the right shoes?

Top 5 signs you have the wrong running shoes

Starting a new year with new running shoes is a good idea. Running in the wrong shoes, however, is a bad idea. With online shopping we now have access to more shoe brands and models than ever before, and it can be difficult to know which shoe will suit your foot and running needs, particularly without the benefit of being able to try the shoe on before purchase.

Top 5 signs you have the wrong shoes

  1. Burning, tingling or numbness in your foot or toes
  2. Pain in your heel or Achilles tendon
  3. Cramping in your arch or calf muscles
  4. Soreness on the inside of your ankles or knees
  5. The shoes make excessive slapping noise when running
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Article written by: Doug James (podiatrist, physiotherapist and runner)

It may be tempting to save a few dollars buying shoes online, however buying the wrong running shoes may result in wasting hundreds of dollars and worse still – injury! It pays to have your running shoes fitted at a FromtheSole Wrongshoesreputable running store and by knowledgeable staff who take the time to fit you up based on your needs. Trying the shoes on before you purchase them as well as receiving advice from trained experts will help you rest easy and know your next run will be an enjoyable one.

In some cases it may also be worth consulting with a podiatrist to get specialist advice on the best shoe, particularly if you’ve been having problems with injury. At intraining Running Injury Clinic, our podiatry and physiotherapy team have extensive knowledge in footwear and can provide qualified advice to ensure your running shoes are exactly what you need.

At intraining, we are all runners and understand just how important it is to have the right tools for the trade (so to speak), which will help keep you injury free and running at your best.

If you are experiencing any of the symptoms above, or would like to book a footwear fitting appointment with Doug or one of our podiatry team, please call us at the intraining Running Injury Clinic on 3367 3088, or book online.

Children running too hard?

Steve Manning (podiatrist, coach and runner)
By: Steve Manning (podiatrist, coach and runner)

How much should my child train?

It is very easy as parents to live vicariously through our children’s performances.  It is tempting to think that it is a reflection on our parenting.  The reality is that kids will often do the best in the long term if we get out of their way and just support them with whatever they accomplish.  By exerting overt or subtle pressure on them we can spoil their love of running and drive them away from reaching for their potential.

However short-term results are often what we are excited about as athletes and parents.  It takes patience and planning to be the best we can be at the right time.  The journey towards excellence passes by the early developers and burnt out over trainers.

Is winning at an early age a good thing in the long term?

Top 10 tips for young runnersDevelopmental ages for children vary extensively.  In general girls mature earlier than boys but within a gender the variance can be many years.  Early developers gain a confidence boost by easily beating late developers early on.  However in the long run there is some evidence that it is physically better to develop as late as possible.   

For psychological reasons it can be better to excel when older.  Kids who are winning nationals in grade 4 when they first compete often are not participating by grade 12.  Early success can sometimes cause complacency and then frustration when later developers start to catch up.  Late developers have to initially struggle and deal with losing which builds resilience and persistence.  Tactical skills are honed with tough races rather than easy wins.

In my experience over many decades as a running coach I believe that hard training at a young age is not beneficial to children’s long term development as a distance runner.  However I can accept that hard training in upper primary school may be of value if a child is trying to attain a sporting scholarship for high school.  This will be at the possible cost of their long term success but could save parents many thousands of dollars.  That is a value judgement that the parent and child must make.

Can running physically damage my child?

Parents often worry about damaging growth plates in children with too much running.  While active kids are more likely to have growth related injuries like Osgood’s of the knee and Sever’s at the heel the only evidence for growth plate damage is with maximum power resistance training.  Children may have less capacity to train in the heat than some adults due to surface to volume ratios.  Because they have less experience they are unlikely to be able to train long distances as it can take years to safely progress total weekly mileage.  Like with adults overtraining can lead to injury, illness or burnout.

What does hard training involve?

To achieve early success requires frequent intense speed sessions.  Total training load or distance covered has a reduced cost benefit especially for pre-pubescent children.  That is the more kilometres they run the lower the quality of their race performances will be.  So if your goal is for your primary school child to race at their best at a young age then the focus should be on speed sessions rather than mileage.  I always tell my athletes that they should aspire to be running at their best in grade 11 and 12 and to be patient when they hear their peers are doing long intense speed sessions.  While they may not be as competitive in primary school and early high school in the long term they will be better off.

What are the guidelines?

The Australian Sports Medicine Federation’s Children in Sport Committee (ASMF) recommends conservative guidelines “in the absence of evidence of the detrimental effects on children training for distance running”.  These guidelines recommend maximum race distances of no more than 8km at age 12 to 14  and half marathons at age 15 to 16.  They recommend weekly maximum training distances of three times their competitive distances.  Interestingly there is no recommendation about the amount of intensity that is appropriate at different ages even though that is the more likely cause of training burnout and a child leaving the sport.  

For a girl racing cross country at age 14 over 4km that is only 12km.  Even if you used their 8km maximum race recommendation that would be only 24km a week. Even at a slow 6 minutes per kilometre that would only be just over 2 hours a week.  In comparison with other sports like gymnastics and swimming this is not even the amount an elite junior would train daily at age 14.

Should a child run long and slow?

Long slow running benefits children in the same way it does adults: by Improving heart stroke volume and aerobic efficiency (to transport oxygen to muscle); by increasing the capillary network (that delivers the oxygen); and by increasing myoglobin concentration and the number and size of mitochondria so that muscle fibres can use the oxygen when needed.  The result is a higher MaxVO2 and better lactate clearance rates.  Children who run long and slow will not learn to push for long at their maximum speed but they will feel much easier at close to their maximum compared to their intensity focused peers.

Haile Gebrselassie reported that he ran 10km to school every day carrying his books.  His daily running distance was more than the suggested weekly maximum guidelines by the ASMF.  I do not think it would be an exaggeration to say that no Australian child runs as much as he did.  We are so worried about children training too much that I wonder if
our conservative guidelines are preventing our children from achieving their maximum potential as adults.

Children vs adults

intrainingKidsEver since legendary coach Arthur Lydiard started the running boom in the 60’s, distance running training principles for adults have started with base training of easy running followed by the gradual introduction of specific intensity.  Why don’t we let our children follow the same proven pathway to performance success?  I believe that part of it is the climate of overprotectiveness in society.  Children can not be left home alone if they are under 14.  Very few kids make their own way to school by walking, running or cycling.  This then expresses itself by always following the short term conservative approach to childhood risk.  The result is skyrocketing obesity rates in children and they may be the first generation that does not live as long as their parents.

Who do the guidelines target?

Athletics officials are concentrated on the success of elite athletes and their transition from talented children to medal winning adults than they are of the health of society.  But very few children will ever achieve elite success as an adult.  

The great benefit of running to the vast majority of people is improved health and longevity.  Long easy running develops a lifelong love of running while intense speed sessions often create a hatred of hard training as evidenced by the number of previously elite young adults who quit exercise as soon as they finish school.

My recommendation for children’s training loads

IRIC17_RehabLogoV2My recommendation “in the absence of any evidence of the detrimental effects on children training for distance running” is to drop the current guidelines around maximum distances of racing and training.  Instead research should be conducted on safe levels of intensity involving number of intense sessions a week, the total volume of intensity and the proximity to maximum effort in training.

An easy run is like a meditation session.  You get into a rhythm and enter a zone of peace and clarity.  Before you know it your run is over and the physical and mental benefits are obvious in the afterglow.  This is what creates a love of running and a lifetime habit of health and exercise.  This is what should be the focus of running as a child.  If they do go on to become an elite athlete then this love of running will be a great base to launch their career.  Even if they don’t become elite the benefits of learning a love of running early on will continue for the rest of their lives.

If you think your child may be over-reaching and may be heading towards burnout, make an appointment for a FREE 15 minute consultation with one of our experienced running coaches who can help nurture and guide your child to long term success and ultimately enjoyment of running. Click the button below.

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About Steve Manning

Steve Manning (podiatrist, coach and runner)
Steve Manning (podiatrist, coach and runner)

Steve has been coaching children for 35 years since he was 18.  He has coached multiple national champions in cross country, athletics and the triathlon.  His favourite achievement as a coach is when three of his athletes swept the places in the 3000M national schools championship.

He coaches an elite junior squad on Thursday mornings and is available for individual coaching programs through the intraining Running Injury Clinic.  Steve is a podiatrist and sessional academic for fourth year podiatry in sports medicine and paediatrics at QUT.  Steve is the current chairman of the Sports Medicine Australia Queensland Council and is a past chairman of the board.

Make appointment

Runner heel pain

Emily Donker (podiatrist, coach and runner)
Emily Donker (podiatrist, coach and runner)

Runner heel pain

Injuries aren’t always caused by running, even if that’s when you feel the most pain. Your everyday lifestyle and footwear (or lack thereof) contributes significantly to injury risk. Unfortunately, many people (both runners and non-runners) develop heel pain during their down time, particularly during the hot summer months when wearing thongs and being barefoot becomes almost second nature for many Australians.

Footwear choice and injury risk

When barefoot or wearing unsupportive footwear (including thongs, slides, ballet flats and many other casual shoes), the soft tissue structures within your feet and lower limbs work much harder to maintain good foot position and dampen impact forces, because there is no help from footwear.

Think about a typical day. How much time you spend wearing your running shoes or supportive shoes vs unsupportive shoes or barefoot? Balancing this to suit your foot type and strength is important in managing and preventing injuries, particularly heel pain.

Oofos thong
A better option for a thong – Oofos. Made for runners.

Many injuries cause heel pain, with Plantar Fasciopathy, Achilles injuries and fat pad injuries being the most prevalent. Each of these injuries affects a different region of the heel, so can usually be differentiated by determining the primary source of pain.

Which heel injury is holding you back?

What is Plantar Fasciitis?

ED_Image3_Plantar FasciopathyPlantar Fasciitis is one of the most common complaints addressed by podiatrists among both runners and everyday individuals. Fasciitis refers to an acute presentation, whereas Fasciosis refers to more chronic pain. Pain is typically localised to the medial plantar heel (inside of the heel) at the insertion of the plantar fascia, and sometimes also extends through the medial (inside) arch of the foot. Although the plantar fascia is a soft tissue structure, it’s very inflexible and is responsible for containing the muscles of the foot, maintaining arch integrity and stabilising the foot during both stance and gait. The plantar fascia can quite easily become strained and overworked if your footwear is offering insufficient support, because the plantar fascia is working much harder to maintain it’s function.

Plantar Fasciitis and Fasciosis respond very positively to wearing supportive footwear. Your shoes should offer a more structured arch contour and more rigidity through the midfoot. They don’t need to be over-controlling, but more rigidity will help to prevent excessive arch collapse and movement through the midfoot. Arch contour can also be beneficial for providing more proprioceptive feedback (sensitivity to foot position). Supportive thongs and enclosed shoes with an arch contouring insole are more ideal options, whilst sometimes the addition of a specific orthotic or more supportive insole will be necessary for more support.

ED_Image4_AchillesPosterior heel pain (Achilles injury)

Posterior heel pain (back of the heel) is most commonly caused by Achilles Tendinopathy and related injuries such as Achilles Bursitis. Tendinopathy is a generalised term encompassing both acute (tendonitis) and chronic (tendinosis) pain. Pain may affect the mid-potion of the tendon and/or the tendon insertion lower on the back of the heel bone. Symptoms, including the type of pain and palpable feel of the tendon, vary between these injury presentations.

The Achilles is a common tendon for the calf muscles, and is responsible for pointing the toes and pushing off the ground during walking and running gait. Compared to wearing high heels or conventional running shoes (10-12mm heel pitch), being barefoot or in flat shoes places significantly more stretch and strain on the calf muscles. There is subsequently also more strain through the Achilles tendon. Injury occurs when loading and strain is greater that what the tendon can withstand, either from inappropriate footwear choices, excessive running, or a combination of both factors.

Footwear’s role in Achilles injuries?

Tightshoes_TinglingtoesFootwear again plays a significant role in resolving Achilles injuries. Structure and support are important, but targeting shoes with a higher heel pitch (difference in height/cushioning under the foot between the heel and forefoot) is most important. Increased heel pitch will reduce strain and stretch on the calves and Achilles, and promote active recovery during every day walking and standing without excessive load. Sometimes the opposite approach can be employed.

Wearing shoes with lower heel pitch is suggested to help by passively stretching the calves and Achilles to developing strength. However, with this approach most people are more likely to suffer in the short term due to overload and increased strain. It depends how your body responds. The most suitable approach will be dependent on your specific symptoms and injury presentation.

Plantar heel pain (fat pad injuries)

Injury of the fat padPlantar heel pain (underneath the central heel) can be caused by a number of injuries, with most being related to the calcaneal (heel) Fat Pad. The fat pad is designed to dampen impact forces and work as the body’s self-defence cushioning system. Fat Pad injury causes structural damage and jeopardises function, meaning that the heel bone is subjected to much larger impact forces in stance and during gait. Contusion (partial damage) or complete rupture may occur, with the later typically resulting from a sudden traumatic event such as landing very heavily (usually from a significant height) on a hard surface. Excessive load on the fat pad from long periods of standing or repetitive landings on an unforgiving surface can lead to contusion, particularly if footwear is not providing additional protection.

Fat pad injuries respond best to plenty of cushioning underneath the foot, so again barefoot and unsupportive footwear should be avoided. Your shoes are required to work for the fat pad and prevent excessive force to the heel. Having a structured heel counter can also be beneficial in helping to contain the fat pad soft tissue underneath the heel.

IRIC17_RehabLogoV2So how do you avoid runner heel pain?

Whilst the presentation and treatment required for each of these injuries is different, wearing more sensible and supportive footwear is an essential part of the treatment plan. Being barefoot or wearing unsupportive shoes can be a primary contributor to injury in each case, so whether you’re trying to prevent injury or resolve heel pain, think about your footwear choices and make changes to ensure you are comfortable in your running shoes and your everyday shoes.

If you need assistance to overcome your heel pain, or would like footwear advice, click the button below to book an appointment with a podiatrist at intraining Running Injury Clinic.

Make appointment

Marathon School launch 2018

Marathon School logoAre you ready for Marathon School 2018?

Starting a new year and setting a goal can be a daunting prospect. At intraining Marathon School we are here to help you achieve your running goals. Whether you are looking to run your first half marathon, step up from parkrun or finish the ultimate runners dream of a marathon – our team of coaches and professionals will guide you every step of the way.


Sign up for intraining Marathon School before 31 January &
WIN the ultimate running experience at the Hamilton Island Hilly Half Marathon in May.


Facebook linkJoin us for the FREE information and launch morning

: 28 January 2018
Time: 9:00am
Location: 33 Park Road, Milton

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NY Resolution Sale

ShoeWall_SmallKeep your promise in 2018 and get fit

The New Year is here and it is time to get fit. This weekend only intraining Running Centre are helping you keep your resolution with a clearance sale that is light on the wallet.

Whether you’re looking for a new pair of shoes or a pair to rotate. All the big brands are on sale at a fraction of the retail price. Need a new running GPS watch to keep track of your fitness progress? How about a whopping 50% off all Suunto range in store. Get ready to track your fitness on Strava and show your mates how 2018 is going to be a big one.

Quick sale facts

Date: 12-14 January 2018
Where: intraining Running Centre, 33 Park Road, Milton (click here to view)
Time: Doors open 9am

What are the deals?

  • Up to 60% off footwear
  • 30% off Asics Lite-Show and other reflective apparel (perfect as the days get shorter)
  • 50% off Suunto GPS watches
  • 3 x Love2Run singlets for just $30* (usually $39.95 each!)
  • Plus much more in store…

*Items as marked. Does not include Australiana singlets and tee’s



From 5km to marathon

Amanda_Cutlack_SmallFrom 5km to marathon – The Amanda Cutlack story

In 2017, Amanda Cutlack became a marathoner. She described the feeling as “Sheer Elation… It was just amazing!”   If you had asked her two years ago she would have laughed at the idea because she had only just started running 5km at parkrun.  This changed when Amanda set herself the marathon target, some smaller goals to achieve first, and joined the intraining Marathon School. She achieved this goal in a time of 6 hours and 32 minutes.

Make your own marathon dreams come true – just like Amanda

Get the full story and Amanda’s top tips to be marathon ready in 2018

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Sore ball of foot?

Margot Manning
Article by: Margot Manning podiatrist and running coach

Sore ball of your foot?

It could be a plantar plate tear

What is plantar plate tear?

Plantar plate tears occur when there is trauma from over-extension or bending of the joint. Swelling in the ball of foot is a common sign you may have a plantar plate tear. Common incidents that we see contribute to plantar plate tears are:

  • Slipping on loose rocks whilst trail running
  • Climbing stairs
  • Running steep hill repetitions
  • Repetitive burpies
  • Skipping

Tinglingtoes2Each of these activities can hyper-extend the forefoot and can lead to plantar plate tear. Whilst not the sole cause, bio-mechanical issues are often a contributing factor to plantar plate tears, usually as a result of:

  • Instability of the foot
  • Excess force placed at the ball of the foot during toe of

How to diagnose a plantar plate tear?

Diagnosis for plantar plate tears is best seen on MRI. The MRI will determine the presence of the tear and can help differentiate this injury with those listed above and any other possible diagnoses.

PlantarPlatetearHow to treat a plantar plate tear

Treatment for plantar plate tears needs to be done with a podiatrist initially to offload the injured plate and to correct bio-mechanical issues. Runners need to stay off hills until there is no pain. If there is no resolution, the next step is surgical repair.

If you have swelling in the ball of your foot and feel you may have a plantar plate tear, we recommend making an appointment to see one of the podiatrists at the intraining Running Injury Clinic. The sooner you are able to receive a correct diagnosis and treatment the sooner you will be back running pain free.

Make appointment

The OOFOS Thong

Meet OOFOS – Revolutionising recovery footwear

Podiatrist and runner at intraining Running Centre
Podiatrist, coach and runner at intraining Running Centre

Heel pain can be quite difficult to manage and can take months to heal. Footwear is a major factor in the management of this pain, and often requires more than one shoe to be worn at different times to cope with the different levels of pain on any given day. The most effective shoes for pain relief are cushioned shoes such as running shoes.

However, there sometimes is the need to wear something simple and easy to slip on and off, especially in the summer months when we are more likely to go barefoot. NEW to intraining Running Centre are the OOFOS ‘flip flops’. These are a very cushioned and contoured thong and slide styles offering 37% more impact absorption compared to performance running shoes.

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

As a podiatrist, I have always avoided thongs and slides. However, after introducing OOFOS into my shoe collection over the last 18 months, I can confidently feel ‘safe’ as a runner to wear something other than runners when my own heels become sore or if I just want to enjoy the air between my toes in the summer months.

Are you ready to introduce your feet to OOFOS?

OOFOSOofos at intraining Running Centre

We stock a colourful range of Oofos thongs and slides at both Milton and Indooroopilly stores. Give your feet the relief and comfort they are looking for during the warmer months of the year. We dare you to try a pair on… although we can’t guarantee you will want to ever take them off.

Starting at just $69.95 – GREAT GIFT IDEA

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

Holiday footwear top tips

Holiday footwear top tips

Podiatry clinics are often busiest after the holidays with many people complaining about their feet that became sore during their time off. All too often, the holiday period sees us trade a suit for beach attire and business shoes for bare feet. While this feels comfortable initially, feet that are used to support and cushioning quickly feel sore and irritated.

Podiatrists will commonly see injuries such as plantar fasciitis (heel pain), and forefoot pain that often arises from holiday makers spending extended amounts of time in unsupportive footwear or bare feet. 

Prevention is better than the cure. This holiday period make sure you are wearing comfortable and supportive footwear. This doesn’t have to be a running shoe (though it is usually a good choice), as sandals and slides such as Birkenstocks are a great option, providing plenty of arch support. You may find the firmness of Birkenstocks can be a bit uncomfortable (and they are best to avoid getting wet), so consider Oofos thongs and slides as an alternative which feel like you are wearing your running shoes.

Made from highly cushioned materials, Oofos thongs and slides are great for casual wear – be it at the beach, or around the home. Whether you are getting away this holiday, or simply enjoying a ‘stay-cation’ at home, make sure you look after your feet with Oofos. intraining Running Centre stock a wide range of colours and styles of the Oofos range. Visit the intraining Running Centre this holiday season and give the gift of happy feet.

If your holiday feet are experiencing pain and soreness, book an appointment to see us at intraining Running Injury Clinic. The sooner you are able to address your symptoms, the sooner you will be back out having fun on your feet this holiday season.

Holiday footwear top tips

Interested in reading more articles written by our running injury expert clinicians? Click here to read more ‘From the Sole’