RunTalk Ep11 – Running gadgets

runtalk-intraining-logoWelcome to RunTalk episode 11 with Steve, Margot and special guest this week – podiatrist, coach, runner and triathlete, Emily Donker. Emily has a wealth of experience

This week Emily will help us understand the world of GPS running watches and other key gadgets that help enhance our running lives.

Click here to listen to episode 11 of RunTalk

Episode 11: Running with GPS and other running gadgets.

Podcast11_GPS1Back in the old days we used to run by time and guess our speed and distance based on how we feel. Some of us even got into our cars or on our bikes to measure the approximate distance. In the modern era we are privileged to have a range of running gadgets available to assist in pace judgement and provide a more accurate representation of the distance covered.

Listen up and learn how to utilise the latest running gadgets to your advantage whilst still learning to run based on how you feel.

About Emily:

  • Qualified podiatrist
  • Running coach
  • Triathlete and runner
  • Marathon personal best of 2.53

If you are keen to maximise your potential as a runner or are just keen to get a little more out of your training with the modern tools that are available today, it may be time that you considered a GPS running watch.

Visit the staff at intraining Running Centre if you are looking for advice on the best running watch or running gadgets to suit your running needs. A wide range of running watches are available to choose from, including the latest innovations from Garmin, Suunto and other running gadgets to maximise your potential.

New Year Sale weekend

The new year is here and boy do we have a sale planned for you! Get yourself set for 2017 with the biggest sale of the year on everything running. Whether you are looking for a new pair of running shoes, a second pair to alternate (check out why you should alternate), need to get the kids sorted or want to refresh your running wardrobe, there are some massive savings to at intraining Running Centre, Milton with up to 50% off footwear across all major brands.

Doors open at 9:00am on Friday, Saturday and Sunday.

NEW YEAR RESOLUTION MEGA SALE WEEKEND
13-15 JANUARY 2017

footwearbrands

More deals to whet your appetite for a spending frenzy

  • Selected Garmin and Suunto on sale
  • 10% off all nutrition storewide
  • Buy two pair of socks and get a third pair FREE
  • Buy two Love2Run singlet/tees and get a second FREE
  • Free gift with every footwear purchase
  • Even more in store…a sale not to be missed!

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Christmas 2016

Give the gift of fitness this Christmasshoewall (800x533)

Let’s face it – Christmas gift shopping can be stressful if you don’t know what your friends and family would like. Nobody wants to give a dud on Christmas day.

Worry not! We have put together our top picks for Christmas 2016, so you can take the guesswork out of gift giving. Give that fitness freak something they really want this Christmas, and receive the kudos for coming up with the idea yourself!

From running socks and compression tights through to GPS watches and accessories – we have thought of it all for that special runner in your life, so you don’t have to.

Take a look inside at

intraining Runners Wishlist for Christmas 2016

Great gift ideas any fitness freak will love.

Stuck for sizes, not sure if it will fit? Ask our friendly staff at intraining Running Centre, we can help you make the right decision! Still struggling to make a decision? Purchase a gift voucher online or in-store at intraining Running Centre Milton or Indooroopilly.

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Love2Run – November16 enews

intraining’s monthly Love 2 Run eNews – November 2016
Although the official running season in Queensland is complete for 2016, it doesn’t mean your running should take a back seat. The summer months, whilst warm are a great time to get out and enjoy a couple more parkrun’s, work on fine tuning your running form or even set some summertime goals like attempting a trail run or two. This months edition of Love2Run focuses on injury management, setting goals for 2017 and a getting yourself organised for Christmas.

In this this issue:
Christmas Gift Ideas: Take the stress out of buying Christmas gifts
WIN $1030 Suunto watch: Spend over $300 in one transaction & WIN
Pain in the calf?: Learn when to stop running with a calf injury
Used your private health?: Make an appointment before 31 December
Running Form Workshop: Last chance to register for the workshop
Twilight Running Festival: Lace up… Twilight is on 19th March 2017

Did you know running facts – Part 30
Serge Girard - Ultra Marathon RunnerThe longest distance ever run in a year was 27,011km. French Ultra marathon runner Serge Girard covered the distance in 365 days at the age of 57 between 2009 and 2010 without missing a day of running. How is that for love of running!

Based on the distance covered, Serge would have worn through a pair of shoes weekly for an entire year!

Whilst we don’t recommend running an average of 74km per day, running just three times per week for just 20mins a session has been shown to increase bone density and prevent heart disease.

Stay healthy, keep active and have a happy run!

Take the stress out of Christmas gift giving in 2016
The gift catalogue for that runner in your life
It is no secret that buying a gift for someone involves a lot of thought and walking around deliberating, so much so, you almost need to buy a pair shoes dedicated to the gift hunt.

intraining's Christmas Gift Ideas Catalogue 2017We have taken the stress and hassle out of your Christmas shopping this year and have put together our top Christmas Gift Ideas catalogue for 2016.

From compression socks and GPS watches through to the Secret Santa suprises. We have a solution for every budget with a huge range of gifts any running enthusiast will love. Take a look at the intraining Christmas Gift Ideas catalogue for 2016.

Need some sustainance for the shopping ahead? Check out the ‘Fruity Christmas Coconut Truffle’ recipe provided by intraining dietitian Liz Lovering.

Christmas treats to get into this festive season!

WIN yourself a $1030 Suunto Spartan Ultra GPS watch
Spend over $300 and you could WIN
Christmas has come early with intraining Running Centre and Suunto. For the month of November until 20 December we have the ultimate Christmas gift up for grabs; Suunto Spartan Ultra Titanium GPS watch worth over $1000. Simply spend over $300 in a single transaction at the intraining Running Centre and you go in the draw to WIN the $1030 watch.

The winner will be drawn on Tuesday 20th December, where one lucky winner will take home the best Christmas present ever from the team at intraining Running Centre.

intraining Christmas Suunto Super Specials
Ambit 3 Sport – Current price: $449.95  NOW $315.00*
Ambit 3 Run – $349.95 NOW $245.00*
Spartan Sport – $779.95 NOW $700.00*
Spartan Ultra – $929.95 NOW $840.00*
Spartan Ultra Titanium – $1029.95 NOW $925.00*
Ambit 3 Peak – $549.95 NOW $495.00*

*Save even more with up to $100 more off with Suunto cash back

WIN a Suunto Spartan Ultra Titanium worth $1030

Calf strengthening and injuries – by Margot Manning (podiatrist)
Injured calf? When should you stop running?
The calf muscle is one of the most common site of injury experienced by runners. Calf injuries are often made worse when the initial symptoms are sometimes not severe enough to stop running. Stopping immediately is the key to faster recovery and a less significant injury.

Calf muscle tearVague symptoms are harder to determine whether to stop during a run or even to start a run.  However, there are a few simple rules you can follow to help make the decision.

  1. If the muscle gradually tightens and becomes worse as the run continues…STOP.
  2. If the muscle tightens quickly or ‘grabs’ and does not relax shortly after…STOP.
  3. If there is pain, an ache or constant niggling sensations during the day following the above symptoms, have a few days rest from running…DON’T START.
  4. If you are uncertain and just ‘have to run’, stay close to home, do small laps and run on your own knowing that if the above symptoms persist or increase, you can STOP.

Learn more about calf injuries from our podiatry and physiotherapy team, including when you can return to running as well as three key exercises you can perform to prevent and even recover after injury. Click here to view the full article in November’s From the Sole newsletter, by dietitian, Liz Lovering and get yourself hydrated this summer.

Calf Injuries - How to manage your running

‘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.

Private health fund rebates end 31 December
Don’t wait until it is too late – get in before your rebates end
Time is running out to take advantage of your Private Health Fund privileges for 2016. Remember, your personal benefits don’t roll over into 2017 – so get organised and make the most of it before 1 January!

If you are looking to get an injury assessed, need replacement orthotics or simply want to book in to consult one of our podiatrists, physiotherapist or dietitian, make sure you book in before 31 December.

At intraining Running Injury Clinic we offer on the spot claims to most major private health fund providers with the HICAPS system.

Appointments can be made online or by phone on 07 3367 3088. Ensure you organise your appointment time early to avoid missing out.

Private health fund lifecycle ends 31 December - Book now


Running Form Workshop – 3 December 2016
Improve strength, coordination and running speed
With just over one week until the December Running Form Workshop, it is now or never to make the decision to sign up.

Sign up today for the
Running Form Workshop
3rd December 2016

Who is this for?
This workshop is ideal for runners who have participated in a previous running form workshop. The session will have an emphasis on improving technique through running drills and feedback. Under the guidance of the intraining physiotherapy, podiatry and coaching team, this session will fine tune running skills and drills learned previously and give you a plan of attack to work on throughout the summer.

When: Saturday 3 December
Time: 4:00pm – 5:30pm
Dress: Running clothing and footwear
Cost: $30 or ($25 for intraining club members)

If you are a beginner runner or can’t attend the December workshop, the three part Form Workshop in February 2017 will provide a greater emphasis on how to perform drills and develop these skills over three hands-on sessions.

Click here for more information

December running form workshop

Twilight Running Festival 2017
Lace up those shoes… Twilight is coming…
Lace up those shoes and get ready for the 9th annual Twilight Running Festival which will be held on 19th March 2017.

We are excited to announce more freedom, more fun and more friends in 2017 with cheaper entry fees so you can make the start line. Whether you are new to Twilight or back for your 9th. Come along and join in the biggest Twilight Run event in Australia.UQ Twilight Running Festival 2017

2017 Super Early Bird Entry Fees
Half Marathon: $70.00
10km Run/Walk: $45.00
5km Run/Walk: $35.00
1km Active Kids Run: $20.00

This is a running event you do not want to miss. Run under the moon and stars in 2017. Online entries are coming soon…

Register your interest online

or

Join us on facebook

Lace up your shoes - Twilight Running Festival is coming...

Suunto Christmas Cash back offer

Suunto Cash Back Offer

Purchase any of the below Suunto watches from intraining Running Centre, between the 14th November 2016 and 31st December 2016 and get up to $100.00 cashback. Treat yourself this Christmas to a Suunto and feel the difference in quality, durability and design.SuuntoSpartan

Cash back offers available

  • M2 – $20.00
  • Ambit3 Run – $30.00
  • ​Ambit3 Sport – $40.00
  • Ambit3 Vertical – $50.00
  • Ambit3 Peak – $55.00
  • Spartan Sport – $60.00
  • Spartan Ultra Stainless Steel – $70.00
  • Spartan Ultra Stainless Titanium – $80.00
  • Spartan Ultra Stainless Titanium Copper – $100.00

intraining EXCLUSIVE DEALS

Combine the Suunto Cash Back Offer with intraining Running Centre Christmas discounts and you can save in combination up to $200 on your next Suunto purchase. Offer is available for a limited time only at intraining Running Centre, Milton or Indooroopilly locations. Click here to view intraining Suunto exclusive deals.

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To obtain your cash back from Suunto, simply complete this form including your original purchase receipt from intraining Running Centre.

For full Terms and Conditions please click here.

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Spend $300 and WIN $1030 value

Christmas is just one month away, so we thought what better way to celebrate than to offer you a chance to WIN the latest Suunto Spartan (check out our review) Ultra Titanium GPS watch worth $1030! spartanimage

For the months of November and December 2016 we will be giving away the most feature laden GPS watch to hit the market. Simply spend over $300 at the intraining Running Centre in one transaction and you will go in the draw.

Together with Suunto, intraining Running Centre are also offering some fantastic deals on the Ambit series until 31 December 2016 where you can save up to 30% off. We are also offering the latest Suunto Spartan at a special rate of 10% off the below list price – whilst stocks last.

intraining Running Centre – Suunto Super Specials

(offers valid until 31 December 2016)

Save 10% off these

Spartan Sport – $779.95 NOW $700.00

Spartan Ultra – $929.95 NOW $840.00

Spartan Ultra Titanium – $1029.95 NOW $925.00

Ambit 3 Peak – $549.95 NOW $495.00


 

Save 30% off these

Ambit 3 Sport – Current price: $449.95  NOW $315.00

Ambit 3 Run – $349.95 NOW $245.00

The Suunto Spartan Ultra Titanium winner will be announced on the intraining Running Centre website and our facebook page on 20 December.

SUUNTO SPARTAN WINNER DRAWN ON
Tuesday 20th December

In case you didn’t know about the new Spartan, here is a quick review to whet your taste buds.

Suunto Spartan – Unrivaled durability

Suunto Spartan Sport and Spartan Ultra

The Suunto Spartan series of GPS watches introduced by the Finnish watch maker is the development of the triathletes favourite series, the Ambit.spartanimage

The Suunto Spartan is a watch designed with all sporting endeavors in mind, including; running, cycling, swimming, triathlon, hiking, multisport, kayaking, obstacle course and pretty much every other sport you can possibly think of. The feature laden GPS watch will track your every movement and will double as an every day watch interface that won’t look out of place in your work attire.

What has the Spartan kept from the popular Ambit series?

  • Lightning fast GPS connectivity. No waiting around for minutes for the satellites to acquire.
  • Smart Bluetooth connectivity with sensors ensuring seamless integration
  • Quick button navigation to remove any potential for ‘mis touches’ when you are sweating mid session
  • Automated Bluetooth uploads directly through your smartphone via the Movescount App
  • Pairing with your Smartphone for notifications, such as text messages, social media as well as a magnitude of other on screen prompts delivered directly to your watch face.
  • Recovery advisor, which predicts based on heart rate and your current fitness level how long until you will be recovered from your session and back at full capacity.

What exactly does the Suunto Spartan series offer over the popular Ambit series?

  • Full colour screen
  • Touch screen interface which operates in a similar fashion to popular Apple products, combined with easy to use buttons for navigation through on screen menus
  • Lighter weight at approximately 73g (Ultra Titanium)
  • Stylish titanium and stainless steel model in the Suunto Ultra Titanium

By this time, you are probably asking yourself why you should buy a Suunto?

  1. High quality build. The Suunto range of watches are made in Finland, feel sturdy and will be up to any vigorous workout you can throw at it without the worry of a strap breaking, or a screen pausing midway through a session.
  2. Smart Bluetooth connectivity ensures seamless integration with a wide range of products on the market.
  3. Reliable 26hr battery life in GPS mode
  4. Sapphire crystal screen – 2nd only in hardness to diamond – making it extremely durable.

The Suunto Spartan offers a few fantastic new ‘upgrades’ over the older Ambit series as mentioned. If you are looking for a GPS watch that will accompany you on your next adventure, the Suunto Spartan is certainly worth a look.

If you are still struggling to decide on your next GPS watch purchase, visit us in store at intraining Running Centre.  Our staff are not only trained on all product knowledge, but are all runners with vast experience – having used almost every watch out there. Our knowledge combined with first hand experience on products are second to none and we can help you select the best watch to suit your needs.

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For our take on the Garmin Forerunner 735XT – click here

Love2Run – October16 enews

  intraining’s monthly Love 2 Run e-News – October 2016
Under two months until Christmas… yep it really is that close. But we will hold off on the tinsel for a little while longer. This months edition of Love2Run focuses on getting the most out of your body with some great new product releases that make recovery and training a breeze.

In this this issue:
Garmin 735XT: A watch that can do it all…Garmin 735XT
2XU Ice-X: The discrete and easy way to boost your recovery
Thirsty work: Hydration and enhancing your performance
Are you breathing correctly?: Tips on how to breathe when running
Never run before?: Check out our success stories… from 2mins to 10km
Running Form Workshop: Transform your running in December 2016
Twilight Running Festival: Lace up… Twilight is coming in 2017

Did you know running facts – Part 29
Ever wondered how much you sweat whilst running? An average person sweats between 800ml to 1.4 litres per hour during exercise. To help you with a visual, a standard water bottle typically hold 600mls of fluid and the larger bottles hold 700ml of fluid.

How about an elite runner you ask? One of the greatest runners of all time, Haile Gebreselassie, lost 9.8% of his starting body weight at the Berlin Marathon when he set the marathon world record, dropping from 58.2 kg to 52.5 kg. He apparently drank 1.7 liters during the race, but sweated out 3.6 liters per hour.

Stay healthy, keep active and have a happy run!

Our take on the latest Garmin Forerunner 735XT
A watch so good… it almost does exercises for you
Are you a multisport addict? Do you demand the most out of your equipment? Garmin, who need no introduction, are the leader in GPS sports technologies. The latest introduction to the already extensive Forerunner range of GPS watches is the Forerunner 735XT – the triathlon and multisport focused watch that has left no stone un-turned in the quest to offer the athlete with a watch that has it all.

Top stand out features
Running dynamics: Whilst not new to the Garmin list of features, the benefits of running dynamics can improve running efficiency through analysis on ground contact time, vertical bounce and stride length.

Heart rate measurement: For many of us, the reason we do not monitor our heart rate in training and in races is for the simple fact that heart rate monitors can be uncomfortable, cause chafing and even have problems reading on certain body shapes. Introducing the new optical wrist based heart rate measurement of the 735XT.

Strava alerts in real time - Garmin Forerunner 735XTLiveTrack and Strava integration: We live in a world of virtual social interaction, where a run is done unless it is online. The 735XT when paired with your phone, allows instant Strava integration as well as tracking your exact whereabouts.

Read our full review here.

The 735XT is a watch that can do it all. If you are eager to push your body to the limit and be as efficient as you can be, then the 735XT will get you there.

Whether you are looking for information on how to use your watch, looking for an upgrade or just want to find out more, come visit the experts at intraining Running Centre.

Garmin Forerunner 735XT - Optical heart rate measurement

How to recover from your workout quicker
2XU Ice-X Compression tights
We all want to train harder and recover faster. The problem is our body can only do so much to be ready for that next training session. Whilst having an ice bath and wearing standard compression is great, there are two problems for most of us.New 2XU - Ice X
1. We work and do not have time to have an ice-bath
2. Most compression tights become hot and sweaty in summer.

Enter the new range of 2XU Ice Compression tights. Naturally cooling to the touch, ICE-X Compression can help to reduce surface skin temperature. Powerful compression support to entire leg muscles to help prevent muscle soreness, fatigue and long term overuse injuries.

Possibly the best thing of the 2XU Ice-X range of tights is that we can receive the benefits of icing and compression, all whilst sitting at a desk in our work clothes.

Visit our trained staff at the intraining Running Centre to ensure that you purchase the correct size to maximise the benefits of 2XU Ice-X.

2XU - IceX Cooling and Compression - Available at intraining Running Centre

Thirsty work in the summer – by Liz Lovering (dietitian)
Perform better when you are hydrated…
Now the weather is warming up it’s important to consider your fluid needs. Fluid losses from sweat are very individual and several factors affect how much fluid we need, including; genetics, size, environment (a hot Queensland summer day vs a cool winter morning), exercise intensity and fitness levels.

Water is great for general hydration and short low intensity runs, but for those more intense sessions or long runs in hot conditions, sports drinks (or electrolyte replacement formulas) provide fluid and important electrolytes.

Electrolyte replacement (especially sodium) is particularly important when running in …Click here to view the full article in October’s From the Sole newsletter, by dietitian, Liz Lovering and get yourself hydrated this summer.

Thirsty work - get the most out of your body

‘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.

Are you breathing correctly? – by Doug James (physiotherapist)
Top tips to help you breathe right when running…
A commonly asked question amongst new runners is ‘how am I supposed to breathe while running?’ This is usually asked because breathing is often the limiting factor to being able to run further or faster.

Correct technique can also help make running more comfortable and improve your performance.

3 tips to help you ‘breathe right’
1. Use your diaphragm: This involves pushing your stomach out to more fully expand your lungs. Pausing slightly once you have fully inhaled helps to get oxygen to more parts of your lungs.
2. Time your breathing for your pace: When running at a comfortable pace aim to breathe in for 3-4 steps, then breathe out for the same time. As your pace or effort (eg during hills) increases so will your breathing rate (up to 1 breath in/out per step for sprinting).
3. Don’t hunch your shoulders: Avoid using muscles above your collar bone as this prevents you using your diaphragm as effectively.

The above tips can help guide you to better breathing techniques while running. Read the full article by intraining Running Injury Clinic podiatrist and physiotherapist – Doug James in October’s ‘From the Sole‘ monthly clinic enewsletter.

Breathe right and maximise your running potential

‘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.


Running Form Workshop – 3 December 2016
Improve strength, coordination and running speed
Join the intraining Running Injury Clinic and coaching team for a practical form workshop. The workshop is designed to provide a hands on focus at improving the way you run in a single day workshop.

Who is this for?
This workshop is ideal for runners who have participated in a previous running form workshop. The session will have an emphasis on improving technique through running drills and feedback. Under the guidance of the intraining physiotherapy, podiatry and coaching team, this session will fine tune the way you have learnt the running drills previously and give you a session plan to do over the summer

When: Saturday 3 December
Time: 4:00pm – 5:30pm
Dress: Running clothing and footwear
Cost: $30 or ($25 for intraining club members)

If you are a beginner runner or can’t attend the December workshop, the three part Form Workshop in February 2017 will provide a greater emphasis on how to perform drills and develop these skills over three hands-on sessions.

Click here for more information

December running form workshop

Twilight Running Festival 2017
Lace up those shoes… Twilight is coming…
Excitement is building for the 2017 Twilight Running Festival. Some exciting news is soon to be announced.

This is a running event you do not want to miss. Run under the moon and stars in 2017. Online entries are coming soon…

Register your interest online

Lace up your shoes - Twilight Running Festival is coming...

Garmin Forerunner 735XT

Are you a multisport addict? Do you demand the most out of your equipment? Garmin, who need no introduction, are the leader in GPS sports technologies. The latest introduction to the already extensive Forerunner range of GPS watches is the Forerunner 735XT – the triathlon and multisport focused watch that has left no stone un-turned in the quest to offer the athlete with a watch that has it all.garmin_735xt_dynamics

Top stand out features

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

Heart rate measurement
For many of us, the reason we do not monitor our heart rate in training and in races is for the simple fact that heart rate monitors can be uncomfortable, cause chafing and even have problems reading on certain body shapes.
Optical (wrist based) heart rate measurement: Simply strap your watch to your wrist and enjoy accurate and instantaneous heart rate measurement whether you are running, cycling, kayaking, walking or even sleeping.
Underwater heart rate measurement: The soft and pliable HRM-Swim and HRM-Tri chest straps from Garmin are as comfortable and form fitting chest strap you can imagine. Almost akin to a second skin. If you are swimming, the HRM-Swim is specifically designed to stay in place even when diving into the water. HRM-Tri strap will provide you with accurate heart rate measurement underwater as well as offering Garmin’s Running Dynamics.

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

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

The 735XT is a watch that can do it all. If you are eager to push your body to the limit and be as efficient as you can be, then the 735XT will get you there. If you are simply looking for a watch that will measure your speed, distance and give you heart rate when running, then it may be a bit overkill at $699.95.

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

Common questions garmin_hrmtri

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

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

 

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.

PRE-ORDER or REGISTER INTEREST TODAY

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.

ENTER ONLINE NOW

Suunto Spartan – Latest release GPS

When second best just wont do…

The long-awaited next generation of Suunto multisport watches will soon be with us. The Suunto Spartan range for athletic and adventure multisport comprises of Spartan Ultra and Spartan Sport GPS watches, renewed Suunto’s Movescount.com service and mobile smart phone applications for both iPhone and Android.

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Key features

Colour touch screen optimised for outdoor useSuuntoSpartan

Suunto Spartan watches use a state-of-the-art color touch screen with a wide viewing angle that offers great visibility outdoors, even in direct sunlight. The touch screen is optimized to withstand disturbances from the environment, and it can be locked fully if needed. During exercise, the watches can be operated using the three buttons. What is more, you can customise up to 5 different screens to display up to 7 pieces of data – a watch for the true sports geek!

GPS Battery life

For demanding adventures, Suunto Spartan Ultra comes with up to 26hrs battery life with good GPS tracking accuracy and up to 65hrs with power save mode GPS. The lightweight Suunto Spartan Sport has a battery life of 16hrs with good GPS and up to 40hrs with power save mode GPS. You can control the battery life of both watches yourself for your chosen activity.

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Unrivalled durability

Sapphire glass, titanium or stainless steel bezel and water resistance of 100 m (300 ft) ensure Suunto Spartan Ultra can take a beating and is ready for any adventure. Suunto Spartan Sport has a racing-inspired sleek design, featuring mineral crystal glass, stainless steel bezel and water resistance of 100 m (300 ft). Spartan Ultra and Spartan Sport watches are hand-built in Finland.

Uncover new routes set by others with heat maps

Use heatmaps on Suunto Movescount and Suunto Movescount App to find the most popular places to run, ride, swim, ski and more. Heatmaps for more than 15 sports reveal the tracks frequently used by the Suunto Movescount community all over the globe, based on millions of users.

You can plan your own routes on Suunto Movescount with the help of rich, topographic maps. Trace a heatmap, or go your own way. Connect to your Spartan and navigate the route you wish to follow.

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Sports specific

80 pre-programmed sports with specific functions. Ideal for the multi-sport user with functions for sports such as running, triathlon, kayaking, trekking with specific functions for each such as swimming pace, stroke count, transition times for triathletes as well as other key sports specific functions that will satisfy your need to know more.

CLICK HERE TO REGISTER YOUR INTEREST