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ASICS Kayano Lite 2 and Nimbus Lite 3

A Shoe Review with Steve Manning: Podiatrist, runner and owner of intraining Running Centre

Snappy, responsive shoes that are easier to run fast in.

The barefoot running fad of around 10 years ago had a major beneficial impact on running shoe technology and design. In particular the move away from shoes that blocked movement like the motion control category towards lighter more flexible shoes that facilitated foot function.

While minimalist shoes did not live up to the hype they had a positive effect on current shoes. This has included many of the traditional shoes having a lite version.

From Asics two of these models, the Kayano Lite and Nimbus Lite have become very popular for runners wanting a lighter, faster version of the shoe they already love. These shoes are ideal for use in speed sessions and races while maintaining the fit and feel of the heritage shoes.

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Asics Gel-Kayano Lite 2

The Asics Gel-Kayano Lite 2 uses FLYTEFOAM BLAST midsole material to reduce weight and increase durability. It still has Gel in the midsole but it is hidden inside. Surprisingly the midsole itself is flared out, wider than in the Kayano 28. This adds to stability as a wider base of support but somehow does not make the shoe heavier. Stability is also enhanced with the Guidance line technology that cradles the foot from strike to toe-off. This is distinct from the Duomax midsole of the Kayano 28 and likely a significant contributor to why this shoe is lighter. Some weight saving is made in the engineered mesh upper but it still feels strong and durable. It fits like a sock making it very comfortable when first slipping it on. The outsole coverage and thickness are almost the same as the Kayano 28 so this may not be a major reason for the weight savings.

The difference in weight between the shoes is not as much as the difference in feel when running in them. It is easier to run fast in the Kayano lite and it has a more responsive snappy feel.

“The Kayano Lite 2 is one of my favourite running shoes because it feels so easy to run fast and super comfortable for my long runs. Plus, it fits my fussy feet!! I’d give these shoes 5 stars and hopefully they’ll continue to give me some great runs!” Margot Manning, podiatrist, marathoner

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Asics Gel-Nimbus Lite 3

The Asics Gel-Nimbus Lite 3 uses many of the same technologies as the Kayano Lite 2. The FLYTEFOAM midsole material, which is comprised of sustainable materials, keeps the shoe lighter and more responsive. The sidewall flaring of the midsole improves deformation at the footstrike. The major difference between the Kayano Lite 2 and the Nimbus Lite 3 is the construction of the midfoot support offering more torsional flexibility. This reflects the neutral nature of the Nimbus 24 in a lighter faster package.

So if you have liked the Asics Kayano and Nimbus come test run the Lite 2 & 3 versions on our 25m indoor track. The Asics Lite 2 & 3 versions are available now at the intraining Running Centre in Toowong.

Steve Manning 1

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.

Run faster with Carbon Plate Shoes

The Carbon plated super shoe category has redefined the word “fast” for many runners. Since the 2016 Olympics when the first three men in the marathon were the only 3 with these shoes, they (the shoes) have rewritten the record books.

This has been true at the pointy end with records over 5km, 10km, Half Marathon and the Marathon. But equally, they have transformed the depth of running performances. While many innovations seem to only benefit the elite, these shoes have helped runners go faster at every level of performance. They help you run faster and the thick responsive midsoles also help save your legs from pounding.

The carbon plate in the forefoot restricts flexion at your big toe joint increasing efficiency via the mass-spring model. The thick midsoles (up to 40mm) with a taper from the big toe joint to the end of the shoe allows an efficient mechanical transfer to propulsion. It feels like you are falling off the front of your shoe when running. These midsoles also offer extra shock attenuation while being exceptionally light.

The one drawback for many people is the reduced durability that impacts the value these shoe offer when they are priced at a premium. HOKA have tried to fill this niche of durable carbon plated super shoes with the Carbon X racing shoe, the Bondi X lightweight trainer and the Cielo X track spike.

Carbon X 3 3

The HOKA Carbon X 3 is the latest version of this popular supershoe. At $300 it is one of the cheaper Carbon plated shoes. The extra durability comes from a thick blown rubber outsole that covers almost the entire surface. The upper is also much tougher than any other supershoe with version 3 incorporating a knitted upper that will mould around your foot. It has a great rocker sole that helps with the transition from heel-strike to toe-off. It also has a removable insole so this shoe can be used with orthotics. The firmer Profly X midsole material reduces the instability that many people have found with other supershoes. This shoe is a great introduction to the supershoe category.

Carbon X 3

The HOKA Bondi X is one of the few carbon plated training shoes. They look bulkier thanks to the extra width in the midsole. This makes the shoe a bit heavier but much more stable. Compared to the HOKA Bondi, the Bondi X is lighter, softer and more responsive. The Bondi is the ultimate maximal shoe for the heavier runner who hits the ground hard. The Bondi X has similar protection with a zippy responsive feel. It feels like less effort running in the Bondi X. At $350 the Bondi X is not a cheap shoe but the extra strength and durability make it a better value in the long run.

Carbon X 3 2

The HOKA Cielo X LD is the Hoka version of a running spike. While the super spikes have yet to be shown to have as much of an impact on times as the racing shoes they follow a similar theory of design. That is a carbon plate to stiffen the shoe with a thicker midsole tapering to the toe. At $250 the regulations on running spikes has a maximum of 25mm compared to the road runners’ 40mm. That means they can not have as much of the forefoot to toe taper that makes supershoes so different to run in. However this spike is exceptionally cushioned while also being exceptionally lightweight. There is a super breathable upper and it is truly a beautiful running shoe. For doing track speed sessions or racing on the track or cross country this is one of the best running spikes I have ever seen.

So if you are thinking of taking the leap into the supershoe category then I highly recommend you consider trying one of the HOKA X carbon plated shoes. We have them available at the intraining Running Centre. Come test run the shoes instore at intraining shop in Toowong.

Steve Manning 1

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.

Wide Thin Feet can be troublesome!!

Wide Thin Feet can give foot pain

By Margot Manning – Podiatrist | Footwear Specialist | Running Coach

Here’s a trouble maker…   A ‘normal’ foot that flattens like a pancake!

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These are perfectly fine feet to look at, but when you start running they flatten to become quite wide or even longer. If your shoe is not wide enough, then running can become painful and it is possible to develop longer term nerve injuries. 

There are other normal looking feet that can also turn into longer or wider feet.  When this happens it causes problems in your shoes like burning pain, blisters and black toes nails.  They are hard to detect at times, but boy, they can cause some pain in your feet.  The challenge for you is that buying shoes become tricky because there always seems to be something not quite right. 

Below are 3 relatively common foot features that can make running shoes more difficult to fit, PLUS some tips to help it easier for you.  

3 troublesome foot traits:

  • Hypermobile feet
  • Claw Toes and hammer toes
  • Deep or thick feet



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A  hypermobile foot can be like a bag of bones that appears normal but flattens like a pancake when you run.  The foot splays and widens.  With the repetition of running as it widens, you get increased pressure from the sides of the shoes and can lead to nerve-like symptoms.  Nerve Neuroma’s which are thickenings on the nerve can develop.  Neuroma’s are problematic and difficult to treat so getting your shoes sorted can save your from long term pain.  
What to look out for:
  • When you stand up, your normal looking foot flattens and splays.
  • Burning pain in your feet after running for a while
  • Bumps on the top of the 5th toe joint

Fitting tip: Go to a wider shoe!!  It may be the best solution to stop the burning pain you get from wearing shoes.

Podiatry tip:  Metatarsal domes attached to your insole can reduce the flattening effect



These toes are knobbly and bendy forming into claw-like shapes.  Over time they can stiffen into a more permanent state. 

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Toes like this need more depth at the toe box. You might see some redness on the top of your toe knuckles.  This happens when they rub against the top of the upper.  This can worsen as these toes stiffen.

If your foot has claw toes AND is flexible then you have the added challenge of getting a longer foot when you start running.  Watch out for this one!!  You will get black toenails or blisters  if your toes start hitting the end of the shoe once running


What to look out for:

  • knobbly toe knuckles
  • bent toes
  • Black toes or blistering on the end of your toes. 

Fitting tip: Go for a deeper shoe at the toe box.You need more room from the foot bed to the top of the upper around your toes.  

Podiatry tip:  Claw toes and Hammer toes are easier to help with insole modifications when they can still straighten.  These have underlying biomechanical causes that are worth getting checked.  



Thick and deep feet are an interesting shape as they can appear as a high arch, or can look very thick through the arch.  These feet needs lots more depth around the arch and you are likely to need some lacing modification too to take the pressure off at its highest point.  
High arch
These feet may also have a thicker 1st toe joint, requiring you to make sure the shoe also has good depth in the toe box. 

What to look for in shoes: 

  • DEPTH!!!  The depth of the shoe is the height from the insole of the shoe to the top of the upper.  
  • Be wary of shoes that are tapered and make sure you don’t see the bulges of your toe knuckles through the shoes. 

Fitting tip: Go for a deeper shoe through the arch.   

Podiatry tip:  The trickier version of these feet are those that are high arched but mobile.  If there is a lot of space under the arch it may need a small fill or a simple insole to give better proprioceptive feedback to your running movement with the ground and shoe.  

If you don’t like buying shoes because you can never find the right one, maybe it’s because you have one of these ‘hidden’ features. If you have trouble with your running shoes or your dress shoes, come and see one of our podiatrists.  We know what to look for to help make shoe fitting easier and your feet more comfortable.  

Come and see us at 535 Milton Road, Toowong 


Calcaneal Apophysitis


That painful growth injury that makes your child limp on and off the field.

with Doug James – intraining Running Injury Clinic Physiotherapist & Podiatrist

READ Doug’s article below to give you and your child a quick guide to help you tackle Heel Pain in kids.

Calcaneal Apophysitis  (formerly known as “Sever’s Disease”)

Calcaneal Apophysitis is one of the most common injuries in early adolescents, though its name is probably unfamiliar to most who would refer to it as “Sever’s Disease”, or more simply “Sever’s”. It is pain felt on the back of the heel bone (calcaneus) around the base of the Achilles tendon in some young people sometime between the age of 7-15 years old [1-5] (the age ranges vary by source but usually falls within 1-2 years of the upper and lower limits). This injury was first identified in 1912 by Dr James Sever, after whom the injury was named[2].

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What’s in a name?

While the term “Sever’s Disease” is commonly used today, it is falling out of favour with the medical world. In the past, a medical condition or disease would often be named after the person that studied and identified it. Injury names become increasingly difficult to pronounce when a team of people lay claim to the identification of a condition such as the wordy “Sinding-Larsen-Johansson Syndrome” (a knee pain condition in teenagers), or Klippel–Trénaunay–Weber Syndrome (a blood vessel disorder).

The favoured and current approach is to refer to these “diseases” with a more accurate pathophysiology (problematic process) title so as to better describe the “where and what” of the condition. This move also aims to replace using inaccurate and vague terms such as “syndrome” and “disease” as these names can carry a certain stigma.

So, what is a Calcaneal Apophysitis?

The individual components within the name “Calcaneal Apophysitis” gives a clue as to its nature and location. The Calcaneus is the heel bone. An Apophysis is a bone protuberance or small lump formed on the bone where tendons or ligaments attach, in this case, it is on the back part of the bone where the Achilles tendon attaches. Lastly, the term “-itis” refers to an irritation or inflammation of an attachment site on the heel bone. Put together, these terms describe irritation of the back of the heel bone.  

How does it develop?

There are a few theories about the factors that lead to how and why Calcaneal Apophysitis develops and what the actual source of pain is. One theory is that the Apophysis becomes painful from the Achilles tendon applying repeated or continuous tension to it [5].

Another thought is that the underlying Calcaneus bone (not simply the apophysis) that may be the source of pain. The human skeleton grows primarily from ossification centres. These are the foundations from which bones lengthen and expand making us taller (and wider). The calcaneus has two ossification centres that are located in the middle and rear of the bone, which eventually disappears once the bone has finished growing – usually in the early teenage years.  The rear ossification centre is thought to become painful as it undergoes stress from tension. Clinically, it’s not uncommon to observe tenderness in the lower part of the Achilles tendon as a standalone presentation, or along with the bony heel pain, again possibly due to tension, or possibly trauma. In more severe cases the growth plate can become fragmented (see image 1).

What is the source of the tension?

Calcaneal Apophysitis is often observed in young people that have had a recent growth spurt (but not always). When the shin bones grow (resulting in increased overall height), the muscles and tendons need time to elongate to the optimum length for the newly lengthened legs. In the weeks (and sometimes months) following a growth spurt, adolescents may complain of calf muscle tightness due to the relative shortness of their calf muscles. This muscle tightness can exert a constant strain on the Achilles tendon and the Calcaneal Apophysis which serves as its anchor point and may irritate the Calcaneal Ossification Centre [5].

The Achilles tendon is also subjected to increased tension in flat-soled, and low heel drop shoes. Adolescents with heel pain should be encouraged to avoid walking around in flat shoes, thongs, or bare feet. Calcaneal Apophysitis is fairly common in active young people [1-5]– notably those playing one of the football codes. Many football boots have a low heel drop (minimal height difference between heel and forefoot) which increases pressure on the calf muscle, Achilles tendon and heel. Playing football involves bursts of sprinting which is another activity known to irritate the injury.

Management of the injury

Just as there is little consensus as to the exact nature of the injury, there is no agreement on a universal fix. This may be due to the fact that there are a number of different contributing factors in each individual presentation. As such, each case needs to be assessed and managed uniquely. The most common theme in management strategies is finding a balance of rest and sport/running within an acceptable level of discomfort, as rest alone doesn’t lead to faster improvement [5]. In cases where pain levels are severe, abstaining from any pain provoking activity becomes necessary, though this is thankfully usually rare.

Footwear factors can play a major role in the successful management of the injury, and being able to modify aspects such a heel drop by using firm heel lifts, or cushioned heel cups can be beneficial. Research has also examined whether orthotics play a role in managing Calcaneal Apophysitis though the results are inconclusive [2] (possibly due to the limitations of research that requires a standardised orthotic be used in all patients). Addressing muscle tightness issues when present is also important for managing pain levels, and expediting recovery time. This can take the form of calf muscle massage, ankle mobilisation, and where appropriate – a targeted stretching program.

How long does the injury last?

It can be difficult to predict how long Calcaneal Apophysitis will last. In a majority of cases, there is a resolution of symptoms soon after the sporting season finishes. In a smaller number of cases, the pain can persist for up to a year, or longer in an unlucky few.

Imaging such as X-rays are not always necessary, but in more severe cases can be helpful to assess any derangement of the Calcaneal growth plate which is often associated with greater pain and longer recovery times.

When to seek treatment?

It is useful to have an assessment when heel pain symptoms first present (which is often in the first few weeks of a new sports season or following a significant growth spurt). Learning ways to manage the pain is crucial to helping settle the symptoms and improve quality of life, while hopefully allowing a continuation of physical activity. An assessment of the patient’s footwear, walking and running biomechanics, and muscle testing can help to develop a personalised treatment and successful treatment approach.

For a thorough assessment of adolescent heel pain, contact the intraining running injury clinic for an appointment to see a Podiatrist or Physiotherapist who can assess the injury and design a custom management plan.

Doug James – intraining Running Injury Clinic Physiotherapist & Podiatrist


  1. Uvelli, K. O., Neher, J. O., & Safranek, S. (2017). Treatment for Calcaneal Apophysitis. American Family Physician, 96(2), 126–127.
  2. James, A. M. M., Williams, C. M. P., & Haines, T. P. (2013). “Effectiveness of interventions in reducing pain and maintaining physical activity in children and adolescents with calcaneal apophysitis (sever’s disease): A systematic review” Journal of Foot and Ankle Research, 6(1), 16.
  3. James, A., Williams, C., & Haines, T. (2013). Contributing factors in children who present with calcaneal apophysitis. Journal of Science and Medicine in Sport, 16, e26–e26. 
  4. James, A. M., Williams, C. M., Luscombe, M., Hunter, R., & Haines, T. P. (2015). Factors Associated with Pain Severity in Children with Calcaneal Apophysitis (Sever Disease). The Journal of Pediatrics, 167(2), 455–459.
  5. Williams, C. (2016). Wait and see, heel raise and eccentric exercise may be equally effective treatments for children with calcaneal apophysitis [commentary]. Journal of Physiotherapy, 62(2), 112–112.

Image 1: Sourced on 07.10.20 from

intraining Running Injury Clinic

Your  Running Injury Helpline


(07) 3367 3088| [email protected] | Book an appointment



How do you know if it’s the shoes, your training, or…   ‘gulp’…   your age. 

With Margot Manning, podiatrist, coach and runner

We all have those runs you slog it out and your body just does not seem to recover.  

While there are many possible reasons for this there are two biggies that you need to check first, and I’m not going to let you use ‘age’ as the excuse!!

Firstly, no one needs to admit that age is the reason for feeling flat and worn out.  We all know how to modify our training to suit the next decade of life.  This means that it’s either training, our shoes, or a combination of both that could be contributing to feeling worn out.  

The important message for you is to recognise when you are not feeling great and take the steps to regain your bounce and keep loving your running.  

Here are 3 signs you need to recognise and act on.  

1.Throbbing feet

Throbbing feet = old shoes…   (usually!!)

That is the most common reason for knowing your shoes are dead.  This usually happens after your long runs or towards the end of them.  You may even have felt a bit flat in your run.   Your feet and legs will have a tender or dull achy sensation.  

Don’t hesitate on this one. Race into you our running shop and get yourself a new pair.   It only leads to more trouble if you don’t change your shoes soon!!  

2. Old injuries resurface or a new niggle starts

Niggles can be signs of fatigue after an increased training load or old shoes that cause pain.   Before you let this one turn into a full-blown injury, check your SHOES and your TRAINING.

Shoes wear out and it’s surprising how fast the months went by since you purchased your last pair.  Combine this with an increase in your training and little niggles just keep popping up.  

Training can have a huge impact on your body, particularly if you have increased the load, or moved into new programs and over different surfaces.  

3. You’re not sleeping or feeling extra tired at work

Failure to launch is a true phenomenon for a runner.  This happens when your body is not recovering as fast from your training as you would like and you struggle to get out of bed.  You will fatigue faster and be less productive during the day.  

If you don’t have a recovery day soon you can even lose your appetite.   Take a day or two off from running if this is you.  You’re worn out body will feel so much better, less cranky and be excited about your next run.  

HERE is an easy check for your running shoes. 

If you answer YES to more than three of these then you need to check your shoes.

My running shoe checklist...


If you are still not sure why you are feeling worn out, an easy test is to come into our intraining store and have a run in a new pair of shoes.  Your tired and worn out body will immediately feel that freshness and bounce missing from your runs.   

At intraining we look after your feet, we write programs, and we manage injuries.  Running shoes are our specialty.  You’ll really love our running track because you can feel the difference between new and old shoes when you try them out.  



Come and see us at intraining for all your running needs or 

CALL us on 07 33673088 for Shoes, Podiatry, Physiotherapy, and Training Programs. 


Looking for some help with your running shoes?

Here are 3 ways you can use our services at intraining Running Centre when you need some help with your running shoes:

#1  Come into the store and see our Running Team.  

They will have you try on and run in a range of shoes until you find the right one.  Plus they LOVE to talk running and hear what you are wanting to do with yours

#2  Book a shoe fitting appointment with Steve, Doug or Margot (Our Podiatry and Physiotherapy team).

We are all runners and have worked with runners for years.  This works really well if you have more difficult feet to fit, or you are just unsure.  

#3  For Injuries… 

You’ll need to book in to see our Running Injury Clinic team.  We can help you treat, manage and get you back to running. 

Your Running Injury Helpline 

(07) 3367 3088 | [email protected] | Book an appointment

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.

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.

Make appointment

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
Doug James 300x407 1

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.

Should you alternate your shoes?

Should you have more than two pairs of shoes?

A general rule of thumb should be to purchase a new set of running shoes at least once a year. If you are doing 20km or less a week of running, then one pair of shoes a year may suffice. If you are a regular runner or training for the longer events, then you should be looking at having at least 2 pairs of shoes on the go at any given time. These shoes should not be identical and should be purchased at different times and be dedicated to specific training sessions.

alternatingshoes2Have two different shoes

Running is a very repetitive movement performed in a relatively limited range of motion and for extended periods of time. Some chronic injuries can develop simply from the foot being in the same structured and shaped shoe for every run. Using a different running shoe during the week creates different stresses on the feet. This reduces the chance of a repetitive strain injury. The second shoe can have the same type of features, but will mold slightly differently to the foot allowing very subtle changes to the muscle use. E.g. high mileage runners

Plastic memory

There is a theory that plastic deformation occurs to the cushioning compound following each run. It’s a well-known fact that running exerts 5-8 times your body weight and a significant amount of ground reaction force occurs with each step. Deformation is bound to occur to the cushioning. Rotating the shoes you use may allow this cushioning to ‘regenerate’ ready for the next use.

Use lighter weight shoes for speed & races

When you run faster your running form usually becomes more coordinated and efficient. You don’t need to have the same amount of support & cushioning under your feet. In fact, the more you have, the faster you are likely to fatigue. Light weight running shoes, racer trainers, and racing shoes are all designed to allow easier flow of our running, with little effort at toe off. E.g. light weight trainer/racers.


Choosing a shoe should be related to the surface on which you run. Trail running shoes are a classic example of being specifically designed for the more rugged terrain. The outsole has more tread than road running shoes to cope with the mud & rocks, and the midsole is usually lower to the ground so the foot can adapt more quickly to the changing surface. Track runners need to be in more flexible shoes in order to cope with the constant circular motion. Wearing a chunky midsole while doing speed on the track, significantly hinders the foots ability to move. Similarly, cross country shoes need to be light weight and more flexible, again to cope with the uneven surface and more frequent turns.

Wet weather alternative

There is nothing more frustrating than a wet pair of shoes. Not only will you increase the chance of blisters, but the pungent smell of a wet running shoe combined with sweaty feet is something that will drive you to the dog house. Allowing your shoes at least 36-48hrs drying time will also increase the lifespan of your shoe by allowing the plastic memory (mentioned above) to regenerate and be ready for your next run.

When do you buy the second shoe?

If you are considering a second shoe for training, and your main reason is to vary what you wear, purchase the shoe 1-2 months after the first. This means that you should never be caught out with an old pair of shoes.

How do you know which shoe to buy?

Ask the experts!! The staff at intraining are knowledgeable and have tried and tested many different shoes. Our trained staff will analyse your running style outside in a variety of similar shoes to ensure you are wearing the most suitable and comfortable for your running gait.

You can also refer to the footwear matrix on the intraining website. This is particularly helpful if you need to branch into a second training shoe. The matrix clearly shows similar shoes in each brand by stability and the weight.

By Margot Manning
intraining podiatrist, coach and runner

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.

Nike Pegasus 33 – Shoe Review

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

By Kerri Hodge
intraining Staff Member
Sub 3hr Marathoner

Nike Pegasus33 2The 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

ARCH: Medium, High
BODY BUILD: Small, Medium, Large
SURFACE: Road/Track
WEIGHT: 306g (mens size US9) /250g (womens size US9)

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)


Review date: November 2016

Top myths of running shoes

MYTHS about Buying Running Shoes

Buying new shoes can be a daunting task. With such a wide selection of shoes available and so many myths about buying shoes, how do you choose the shoe that best suits you?

Media covers every latest fad as if it is the new truth and everything we believed in the past was wrong. Footwear evangelists and marketing companies promote their latest invention/gimmick as being the only way to go. With so many companies more interested in your money than you, how do you ensure that the shoe you are buying is the best shoe for you?  How do you trust the advice you are given is to help you with your running and not help someone else with their cash flow?

The best thing to do is be an informed, cynical consumer.  There is nothing wrong with questioning the advice you are given.  If the answers do not make sense to you then they are probably worth researching further.  At intraining we embrace your questioning nature.  This article is our way to help you become that informed consumer by debunking the many myths of running footwear selection.



Foot size should be measured to select the right size of shoe.

At intraining we never measure your foot size.  The reason for that is the right fit is not related to the size on the shoe.  Length, width and depth on different models, even in the same brand, can vary by up to a size.  If you have your foot measured and think that is the size you will be in all models then you are much more likely to end up with a shoe which does not fit.  Fit is also a personal preference with some people wanting more room than others.  We check every shoe on your foot and give you feedback on what the right fit should feel like.

A thumbs width at the end is what you need in a running shoemyth5

This old myth only works about 10% of the time.  It is definitely worse to have a shoe too short than too long however both can be a problem. If you are only running up to 5km having your toes close will not cause many issues however if you are doing runs beyond 1 hour you will be at increased risk of losing toenails.  Having shoes too long can affect the location of where your toes bend vs where the shoe bends in the forefoot.  If this is not in alignment then it increases the forces under the ball of your foot.  Shoes that are too large can cause you to claw with your toes to keep the shoe on your foot.

Your footprint is related to the shoe that is best for you

Footprints only tell you about the weightbearing area and not about how your foot functions.  It is possible to have a small weightbearing area but a lower arch if you have a rigid foot.  You can get a better idea about what type of shoe you need by looking at the foot when sitting and standing.  It is more important to identify if you have a rigid or flexible foot than a high or low arch.

Women with wide feet can go to a men’s shoe

While this is true to an extent, most women with wide feet will have to compromise other fit factors when going to a mans shoe.  One of the big structural differences between men’s and women’s feet is that women have narrower bones.  That means narrower heels and shallower feet even if they have a wide forefoot.  If a woman goes to a man’s shoe for width or length they will likely be moving around inside the shoe.  There are many different models available at intraining for women in wide and narrow feet and foot sizes up to 12US.


Pronation is bad.

Pronation has been blamed as the main cause of injuries in runners since the 1970’s.  Research had not been conducted on pronation injury risk until the last 10 years.  While the few percent of people who have extreme pronation have an increased injury risk, for most people the research has shown that people who do not pronate get the most injuries.  Some studies have found an inverse relationship with pronation and injury where the more you pronate the less your injury risk.  The purpose of pronation is to deflect force and rigid feet that can not pronate can not dampen the forces of impact as well.

There is a best way of running/moving for everyone


Different running techniques like Pose, Chi and natural running try to put everyone in the same box.  Because we are all designed differently we can not expect to run the same.  Heel striking is commonly identified as being a problem for runners.  In fact a new study has shown that the injury risk of heel striking and midfoot/forefoot striking is the same, however each way of running has a higher risk for different types of injuries.  Other factors like forward lean, arm carriage and cadence all change depending on your structure and speed.  Many studies have found that the further away you move from your preferred running style the less efficient you become and the more energy you use.

Orthotics and Footwear

Most runners who have seen a podiatrist and been prescribed orthotics will have the orthotic made up first and then are told to find a shoe that it fits.  In some cases they are told to buy a neutral shoe because the “orthotic will give you all the control you need.”  The best way of making orthotics for runners is to find the best shoe possible first and then to make the orthotic to work with the shoe.  Shoes have much more potential to have an impact on the support for a runners foot then an orthotic because of the thickness of the sole and the variety of materials used.  Orthotics should be helping to customise the shoe to the runners foot.  Without the right type of support from a shoe an orthotic may not even be able to function the way it is designed.  Rigid three quarter orthotics are not able to have an impact in propulsion so most runners need to have full length devices to support their running biomechanics.


A soft shoe is a cushioned shoe

Many people confuse softness with cushioning.  In biomechanics terms cushioning is shock attenuation.  The goal is to dampen the peak impact force in the belief that this will reduce injury risk.  The main mechanism to achieve that is the coordinated contraction of your calf and quadriceps muscles.  Soft surfaces and soft shoes have been shown to increase the peak forces that go through the knee.  This may be caused by the reduction in feedback from the ground disrupting the runners timing of the muscle contractions to dampen the force of impact.  Force equals mass times acceleration.    Your body weight and how hard you hit the ground are the factors that affect force.  Cushioning is then dependent on the firmness in the midsole rather than the special material the particular shoe company has used.  In fact firm midsoles generally have better cushioning.  As midsoles age they lose their resistance to compression and lose their ability to dampen shock.

Insoles offer extra cushion and are needed in new shoes

The purpose of an insole is to mold to the shape of the foot over time.  This increases traction inside the shoe and makes the shoe more comfortable.  It does not contribute anything to cushioning in comparison to the midsole of the shoe.  As with orthotics, the shoe is much more effective at controlling the foot than an insole.  Rather than adding an insole when you buy a new shoe it would be better to get the right shoe in the first place.  If you really need something more than a shoe offers you would be better seeing one of our intraining podiatrists to have the shoe modified or to make an orthotic.

Pressure Pads can determine the type of shoe you needmyths4

Two dimensional weight bearing forces do a poor job of predicting the forces that may lead to injury.  Running pressure pads must be able to record data at a minimum 100Hz and must be re-calibrated every 40 hours of use.  Looking at pressure pattern whilst walking does not provide an accurate representation of running form.

Walking analysis can determine what is needed in a running shoe

The most important factor when buying new shoes is to be able to run in the shoes before choosing the best one for you.  There can be subtle factors which affect the balance and function of the shoe which can only be identified when running.  Walking has about half the impact forces of running.  Running has a float phase when both feet are off the ground.  Footstrike is very different walking and many more people are mid-foot or forefoot strikers running than walking.  Shoes can feel good while walking that do not work at all when running.  Unless you run in the shoes before buying them it can be impossible to know which shoe will suit you the best.  At intraining we additionally try to have you run with a different shoe on each foot so you can do a direct comparison between them.

Article by Steve Manning (podiatrist, runner and level 4 athletics coach)

Love 2 Run July16 enews

intraining’s monthly Love 2 Run e-News – July 2016
We are over half way through the year and just over a week until Brisbane’s major marathon festival is upon us. Make sure you keep your hydration up leading into the event, even when it is cold. Being sufficiently hydrated will maximise your bodies ability to recover from training.

We hope that you are enjoying your taper and are getting excited for race day of Queensland’s second biggest marathon event. See you at the race on 7 August or in store!

Under 2 weeks to go until Brisbane Marathon Festival 2016

In this this issue:
Suunto Spartan GPS watch: When second best just won’t do…
Are your shoes ‘dead’?: A quick test determining the life of your shoes
Get that booty back: Plank your way to the strongest butt in running
Brisbane Marathon Festival: Online entry closes Thursday 4 August.
Twilight Bay Run: Another reason to enter the Bay Run in September.
Never run before?: Check out our success stories… from 2mins to 10km

Did you know running facts – Part 26
The hotter the temperature and the better the tailwind, the faster the records fall – in the sprint distance events anyway. Bolt’s record-breaking 9.58, set in Berlin in 2009, was assisted by a 0.9m/s tail wind and an air temperature in the high 20s.Usain Bolt - Fastest Man in the world

Bolt will be hoping for a tailwind of 2.0m/s, the maximum permissible for a world record at the Olympic Games in Rio this August. An increased tailwind reduces atmospheric drag, while hotter temperatures mean thinner air and fewer molecules impeding athletes’ paths.

For those in distance events the opposite is the case, with cooler temperatures the ideal requirement for faster times.

Stay healthy, keep active and have a happy run!


**NEW** Suunto Spartan – The epitome of innovation is here
Register your interest for the Spartan with intraining pre-orders
We as runner’s are always striving to achieve, to be fitter than yesterday, and to hurt a little less on that next run. GPS watches have been showing continual improvement, through ease of use and more features than we care to use. Until now…a game changer from Suunto has arrived in Spartan. With the help of the Spartan, we can easily interpret information on how hard we train, how to improve, share it with our peers and when we should be recovering based on data collected each training session.

Latest features of the NEW Spartan range at Suunto

– Up to 65hr battery in GPS mode (ideal for ultra runners)
– Outdoor grade, high quality colour touch screen
– Sapphire crystal screen (second only to diamond in hardness)
– Space grade titanium bezel
– Ease of use 3 button navigation
– Smart training insights
– Heat map route discovery (follow the path others have used and discover new places to run, ride and move)

If you are not willing to settle for second best and looking for a GPS watch that can do it all, get your pre-order in today for the new Suunto Spartan and be the first to enjoy the epitome of innovation…read more.


Suunto Spartan - Unrivalled durability and the epitome of innovation


The Dead Shoe test – Don’t put yourself at risk of injury
Key signs that you should replace your shoes
A commonly asked question is “how do you know when your shoes are worn out?” With improved production methods, the outsole (the part that makes contact with the ground) of the shoe often shoes very little sign of wear even after hundreds of kilometres.Click here to read more about the Dead Shoe Test

Key signs you need to replace your shoes
Are your legs are feeling more tired than usual after a long run?
Usually a subtle change over time and is not apparent until you try on a new shoes.
Are you ‘louder’ than normal on foot strike?
Older shoes often make a ‘thud’ sound when they hit the ground, as opposed to a quieter and smoother contact.
Do your shoes look uneven from behind?
Look at your shoes from behind – if they are tilting excessively inwards or outwards this may suggest that the shoes need to be replaced.

The ‘Dead Shoe Test’ involves bending the front half of the shoe in half, downwards towards the sole. In old and worn out shoes there will be little resistance and lesser recoil. This would suggest that the shock absorbing ability of the shoe is fading.

Test your shoes before your next run, if your shoes fail the ‘dead shoe test’, then avoid the potential for injury and get a new pair as soon as possible. Remember to get a re-fit as  your feet may have changed since your last purchase.


Work that booty – by Doug James (podiatrist & physio)
Core strength is the key to your running happiness…
Running is tough on the body, there is no secret there! And your knees can take a pounding, whichi is why we need to ensure that our muscles are helping keep them aligned.

The trick to keeping your knees happy is to build that booty by keeping your gluteal (hip) muscles strong. Single leg squats are a commonly prescribed exercise to build hip strength, however if you have a painful knee or poor balance you might find that the exercise is both difficult and ineffective.

Instead, bridge exercises – and particularly single leg bridges – are a useful way of improving strength without placing excessive pressure on the knee, or requiring much balance.

To perform a bridge, lay on your back with your knees bent 90˚ and feet flat on the floor. Raise your …click here to view read the full article on how to strengthen glutes and reduce medial knee pain.

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.


Twilight Bay Run – Saturday 24 September 2016
Just another reason to join in the Bay RunTwilight Bay 2016 singlet and towel
The ever popular family fun event under the moon and stars will be held along the Wynnum Esplanade on 24 September.

Not only do participants get to enjoy a fireworks display over the Bay at 7pm…yeah, you could be finishing under a sky full of colours, but each participant receives the popular running specific and quite funky limited edition Twilight Bay singlet or Twilight towel as part of entry fees.

If you have been umming and ahhing about whether to enter, check out the 2016 singlet and towels on offer.

Events to consider
– Half marathon: Includes towel or running singlet and finisher medal
– 10km Run/Walk: Includes towel or running singlet and finisher medal
– 5km Run/Walk: Includes towel or running singlet and finisher medal
– 1km Active Kids Run: Includes towel, free games and finisher medal

Start your Spring with a bang and get your entry in for the Twilight Bay Run and join us for the 5th year anniversary under the moon and stars.


Are your shoes worn out?

How to tell if your shoes are worn out…dead shoe walking

A commonly asked question is “how do you know when your shoes are worn out?” With improved production methods, the outsole (the part that makes contact with the ground) of the shoe often shoes very little sign of wear even after hundreds of kilometres. Conversely, if you have wide feet, or toes that poke up while running, you may prematurely wear a hole in the upper but still have a shoe that is otherwise perfectly function. For most shoes, the main area of concern is the midsole of the shoe where the cushioning is.  There are a few signs to be aware of including leg fatigue, increased impact noise, and loss of recoil in the ‘dead shoe test’.

As a general rule of thumb, expect to receive approximately 500-800km of life from your running shoes (that is 3-4 months of running 40km per week). Obviously lifespan can some can obtain a greater life with some only able to obtain 300-400km until the shoe is worn out. A variety of factors affect this, including runner weight, terrain, running gait, frequency of running (you obtain a greater lifespan by alternating two or more pairs of shoes) as well as other factors that are runner dependent.


Key signs you need to replace your shoes

  • As your shoes wear out, you may find that your feet and legs are feeling more tired than usual. This is usually a subtle change over time and not apparent unless you try on a newer pair of shoes.
  • Older shoes often make a ‘thud’ sound when they hit the ground, as opposed to a quieter and smoother contact.
  • The ‘Dead Shoe Test’ involves bending the front half of the shoe in half, downwards towards the sole. In old and worn out shoes there will be little resistance and lesser recoil. This would suggest that the shock absorbing ability of the shoe is fading.
  • Look at the shoes from behind – if they are tilting excessively inwards or outwards this may suggest that the shoes need to be replaced.

The durability of a shoe depends on several factors including

  • The thickness of the midsole (generally thicker soles give higher mileage)
  • The density of the midsole (firmer is often better for durability)
  • Amount of use – shoes worn daily wear out relatively faster (consider rotating a couple of pairs instead)
  • Foot strike patterns – excessive pronation, supination, or forefoot running will unevenly wear the shoes resulting in their early retirement

Worn out shoes can be a contributing factor for injuries, so remember to replace them regularly to keep you running at your best. If you are unsure of whether your shoes have reached that ‘gone too far’ stage, come visit the staff at the intraining Running Centre for a FREE ‘dead shoe’ assessment.

By Doug James (podiatrist, physiotherapist and runner at intraining Running Injury Clinic)

FREE parking at Indooroopilly

As a runner, we always are always checking our watch. Whether we are out running making sure we keep on pace or out in real life keeping to a schedule. Now you can kill two birds with one stone without worrying about having to pay for parking. Get your grocery shopping done, watch a movie and get yourself fitted by our footwear specialists at intraining Running Centre.

Simply spend $150 at Indooroopilly Shopping Centre and you get yourself up to 8 hours FREE parking.

Make sure you drop by and visit us soon and make sure you keep your receipt!

Happy running,

intraining Running Centre – Indooroopilly

Donate old running shoes

Donate your old running shoes

We are calling on the generosity of the local running community to assist with donating your old running shoes to those less fortunate in a very remote area of Wasu Kabwum in Papua New Guinea (PNG).

Wasu - Kabwum Area

Wasu Kabwum is a rather remote area of PNG that is not accessible by road. As a result the various communities there (population probably getting close to 100k now) don’t have very good access to basic commodities. Life is a lot simpler. Access to the city is via a 20min plane trip (mostly unaffordable), 10 hour+ boat trips that are unreliable or a 3 day walk over the mountains.

Whilst the process of shipping the container of footwear is typically a very slow process (it might take 6 months for them to get it out of the wharf and then another couple months to get it on a barge to site), the locals really appreciate any footwear we can provide.

Share the joy of running with those less fortunate. Please ensure your shoes have laces and are in wearable condition.

Donations can be made at:

intraining Running Centre
33 Park Road
Ph. 07 3367 3088