CONTACT intraining Running Centre   email:  [email protected]    Podiatry & Training Programs | Running Groups

Avoid common running mistakes

with Steve Manning, Level 4 running Coach, and podiatrist.

Many of the runners who I see for their first training program have been making the same mistakes…

The result is continually underperforming in races but also not enjoying their training.

Most of these mistakes can be described as doing too much or too little.

Check these four areas against your own training so you can avoid making the same common mistakes. I’ve highlighted after each common training mistake, the value each of these areas can help you become a better, and more confident runner.

Training Pace or Intensity:

Running your mileage too fast.

The most common mistake novice runners make is running too much of your mileage too fast. Runners often tell me they think that to run under 60 minutes for 10km then they should try to run all their runs at that pace. In fact, most of your training should be run at 30 to 60 seconds slower than your predicted pace for a marathon. If you do the bulk of your training too fast then you will not recover from the stress of the training and will not improve.

Lack of speedwork: ‘The mono-paced runner’

The other side of this training intensity is not doing any speedwork. Running all your training at the same pace will result in you being a mono paced runner. Speedwork is not sprinting but you need to learn to run shorter segments like kilometre repetitions at 10km pace, 5km pace and 3km pace. This gives you a better training effect while also improving pace judgement.

Training Load:

Training more and more

It is tempting to try and train more and more as you gain fitness and experience. The law of diminishing returns means that at some point adding extra distance will result in no improvement to your fitness or even worse a reduction in your performance. This will lead to constant soreness and tiredness and eventually illness or injury. The total training load should be progressed gradually.

Infrequent sessions

Not enough frequency of sessions or too many days off in a row is also a problem for runners. Regular running is needed for your body to be stimulated to adapt and grow stronger. When you have more than one day off your connective tissue gets tight and is more susceptible to a strain leading to injury. More running frequency can in fact lead to fewer running injuries.


Not using lead up races

Usually, people are motivated to enter some major race in the future. It might be a new year’s resolution or a pact with a friend to do a marathon. This goal race is months away and they often put all their eggs in one basket having no lead-up races. You need to take many small steps up to your major goal race including some races at shorter distances. That way you can practice pace control in a big crowd and are less likely to make a pacing error in your major goal race.

Running every parkrun hard

Parkrun is a fantastic opportunity for runners of all abilities to regularly race in a group over a shorter distance that does not impact adversely on your general training. However, many new runners try and run fast every Parkrun. Most of the time they should be approached as Tempo runs not races. You trial different pacing strategies and perhaps once a month try and do a fast race. If you are always trying for a PB you will be frequently disappointed and become jaded when you can not perform at your best every race.


Running in old or inappropriate shoes

The biggest preventable mistake for new runners is wearing old or inappropriate shoes. They may not realise that their shoes are worn out because they are just looking at the outsole wear when the cushioning in the midsole is the most likely thing to wear out first. When they start running they will wear the shoes they have been using for Gym, hiking and wearing around casually. Your shoes will not have a large contribution to injuries in those activities but are a significant factor in running injuries.

As the owner of a running shoe store, I can guarantee there is no downside to having too many shoes!🙂 If you are running more than 3 times a week, running shoes specific to you different sessions and races makes a massive difference to your performance… and running mojo!!

I really love seeing runners enjoy your training and racing experiences. If you have any questions, make sure you connect with our running team at the intraining Running Centre in Toowong. You can also email us at [email protected].

Have a great year of running.


Need further assistance with your training program, shoes, nutrition or injury advice?

Why you should run regularly

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


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


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


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

RUNNING and Bone and Joint health:

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

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

Steve Manning

Steve Manning – intraining Podiatrist & Level 4 running Coach

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



How 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

intraining in review – August

intraining in review – August

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

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

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

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

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

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

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

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

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

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

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

Oofos Gold Coast edition

Get Gold Coast Marathon ready with OOFOS

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

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

(Limited availability – get yours whilst you can)


Oofos Gold Coast thong

Benefits of OOFOS

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

Are you ready to introduce your feet to OOFOS?

OOFOSOofos at intraining Running Centre

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

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

Oofos thongs start at just $69.95 – GREAT GIFT IDEA

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

Triathlon training – It’s coming

400x640px coachprofile peterrichards

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

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

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

The current plan for the upcoming program is below

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

Click here for session details and costs

Cycling Ricky

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

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




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

Are you ready to take the plunge and get involved?

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

Heel pain and kids

Don’t let heel pain stop your kids from running

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

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

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

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

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

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

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

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

Have you noticed any of the following with your child?

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

Kids training groups

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

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

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

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


Children running too hard?

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

How much should my child train?

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

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

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

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

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

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

Can running physically damage my child?

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

What does hard training involve?

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

What are the guidelines?

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

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

Should a child run long and slow?

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

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

Children vs adults

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

Who do the guidelines target?

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

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

My recommendation for children’s training loads

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

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

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

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About Steve Manning

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

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

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

Make appointment

Marathon School launch 2018

Marathon School logoAre you ready for Marathon School 2018?

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


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


Facebook linkJoin us for the FREE information and launch morning

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

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From 5km to marathon

Amanda_Cutlack_SmallFrom 5km to marathon – The Amanda Cutlack story

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

Make your own marathon dreams come true – just like Amanda

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

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Nike Vaporfly 4% – Free speed

Vaporfly4percent3FREE SPEED – The future of running

Nike Zoom 4%

In January 2016, just before the marathon trials for the Rio games. Nike began developing the Vaporfly 4% system and dedicating most of its science to creating the tooling (the bottom portion of the shoe) in June 2013. The tooling features new Nike ZoomX foam that is ultra-lightweight, soft and capable of providing up to 85-percent energy return.

Embedded within the foam is a full-length curved carbon fiber plate that increases stiffness to provide a sensation of propulsion and acts like a coiled spring system with every stride. Together, these features deliver an average of 4-percent improvement in running economy when compared to the Zoom Nike Streak 6 (currently Nike’s fastest racing flat on the market) — which can have a huge impact on how an athlete feels and performs during a race as long as a marathon.

Vaporfly4percent1You are probably thinking… yes, but if it is a racing shoe it will be too light for just the ‘average’ runner to use for a long distance event. Yes, the shoe is incredibly light at just 185g, but thanks to Nikes ZoomX cushioning technology the shoe cushioning feels like your high mileage long distance training shoe. Think we are joking… try a pair on.

3 key features that the ‘average’ runner will love

  • 10mm heel to toe offset: The higher than average racing flat heel to toe offset is designed to take strain away from the Achilles tendon.
  • Ultra light weight at just 185g
  • Superior cushioning – akin to your most cushioned high mileage training shoe

What do we think of the Nike Vaporfly 4%?

If you’re a 3:30 marathoner this shoe has the potential to help you take 8-10 minutes off of your time without any additional training. Based on feedback from intraining Running Centre customers and staff members, these shoes really do seem to help you run faster for longer. One intraining customer ran over 2 minutes faster on one of his standard courses 12km courses in training and said the shoes felt like he could have kept on going. Whilst the high price tag of $350 may put some people off, the potential gains to be realised are significant.

The question now is … how much does that PB really mean to you?

The Nike Zoom Vaporfly 4% is available in limited quantities and is sold out worldwide. Luckily we have a small but limited size run of the Vaporfly 4% available in stock at intraining Running Centre – Milton location.



Infinite energy – Brooks Levitate

Infinite Energy – NEW Brooks Levitate

Let’s face it, we have all had that ‘wonder’ shoe that we have loved and probably wore until the outsole were literally flapping in the breeze. Only to find that it has changed completely in the new model. Frustrating – you bet. The new wonder shoe introduced by Brooks is the result of years of research, development and testing to create a shoe with ultimate energy return – LEVITATE.

Levitate gives runners the motivation to run, run and run as if it were an effortless pursuit. It offers the ultimate springy ride and cushion experience, which we have found in testing to actually help you run easier. This is made possible by the unrivaled energy return of our new DNA Amp midsole technology.

Watch the video below about how Levitate was developed


Brooks_Levitate4Features include

  • Intuitive fit: The fit knit upper comfortably accommodate your foot as it moves and expandswith your foot. Offer the ultimate, friction free experience. It is like you are wearing nothing at all.
  • Energized cushioning: The highest level of energy return compared to any other perofrmance running shoe, Levitate’s DAN AMP midsold technology gives energy nowhere to go but up, straight to you. This is FREE speed, maximising every ounce of energy you are putting in and translating this to the road and ultimately, your speed.
  • Quick transitions: The new outsole features a flexible, arrow-point pattern designed to quickly help you move from heel to toe during your running gait, without losing any energy. The result is a smooth ride that will keep help ensure you are as efficient as possible and essentially make running feel easier.Brooks_Levitate1


  • Shoe type: Neutral (designed for a person who does not overpronate)
  • Arch: Medium to high arch profile
  • Designed for road use
  • Weight: 318g (men), 275g (women)
  • Heel to forefoot drop: 8mm

If you are interested in experiencing the future of running technology, visit the intraining Running Centre footwear experts at Milton or Indooroopilly this summer and realise your potential.

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

Asics Roadhawk FF – Racer trainer

Asics Roadhawk FF with Flytefoam

A lightweight racer trainer with looks to boot

Kerri Hodge
Review by Kerri Hodge (intraining club member and marathon runner)

Stack height: 25mm heel, 17 mm forefoot, 8mm heel-toe offset
Weight: 251g (men’s size 9), 206g (women’s size 8)

Welcome to the family of Asics Flytefoam technology. Introducing the new Asics Roadhawk FF. A lightweight performance racing and training shoe that is ideal for those faster paced sessions or the long distance race where a little extra cushioning is always welcomed over a standard ‘race only’ shoe. Featuring a responsive midsole, a lightweight upper, and a Asics’ plush and grippy outsole, the Roadhawk FF is exactly what you would need if you are neutral footed abnd looking for something lighter than your standard ‘high mileage’ training shoe.

The lively underfoot feel is nothing new to those who have experienced Flytefoam with a full length midsole, providing fantastic industry leading responsiveness combined with cushy feel underfoot.

The seamless upper offers a snug and sock like feel over the foot. Making this an ideal shoe for triathletes and those who suffer from friction induced blisters and sores. If you are looking for an inbetween type shoe from your training and racing shoes – the new Roadhawk FF is worth a try.

AsicsRoadHawkFF1Key points

  • Lightweight
  • Seamless upper
  • Flytefoam responsive cushioning
  • Competitive pricing at just $179.95
  • Available in both adults and kids sizes and colourways

At just $179.95 and $119.95 for the kids – this shoe is a high performance, lightweight shoe that is certain to please. Visit the expert fitters at the intraining Running Centre and try a pair on your feet for this upcoming Spring.

intraining Running Centre stock over 100 different performance running shoe models from seven brands, including Asics, Brooks, Hoka, Mizuno, New Balance, Nike and Saucony. Our comprehensive range of footwear allows our trained staff to help you get the right fit for your foot every time.

If you have trouble getting shoes to fit your feet or simply looking for advice to keep you running happily, visit the experts at intraining Running Centre – Milton or Indooroopilly to find your Cinderella fit.

Racing for training

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

Racing for Training

Training allows you to focus your attention on specifics in a much more controlled and relaxed environment, which certainly has many benefits. But nothing can prepare you for racing quite like racing itself.

Racing is by far the best way to condition yourself for racing – however, you can’t race all the time. Regular racers need to race smart to ensure they can achieve their goals and continue to improve without being overcome by the stresses of racing too much.

Racing hard challenges your physical and mental limits. Regularly pushing yourself in the more pressured environment of racing allows you to become more familiar with the situation, and become more equipped to respond better during future races thanks to the experience.

RacingPacing is something you can practice over and over and over again in training, but race day is always different. The adrenaline and nerves always challenge your levels of restraint and often people will start their race too fast. By racing regularly you will be become more familiar with judging your pace, even when amped up and ready to go.

Nutrition and hydration are extremely important and greatly affect performance in longer events. Again, you can practice your strategies in training, but only race practice can give you a true feel for how you will respond to taking on fluid and nutrition in stressful conditions.

Whilst there are many benefits to racing and using racing as training, it also requires much more down time post-event to properly recover and recharge. Ideally, you should race regularly – the frequency will be different for everyone and dependent on the season, but should always ensure you take adequate time to recover, otherwise you risk physical and/or mental fatigue, and increased chance of injury.March Recovery foods

A good strategy is to target only a handful of goal races during each season. Other events should be seen as training races and be treated as such, with less focus on results and more attention on the process of getting things done and working towards your next goal event. parkrun and Brisbane Road Runners are great local examples of regular events where you can get race practice – with proper timing and racing conditions, but without the same focus on performance outcomes.

Take a look at your racing calendar. Don’t be afraid to throw in a couple more relaxed races to ensure you’re ready for your next goal.

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

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.

Pain is your friend

Why pain is your friend?

Article by: Steve Manning – Podiatrist and coach at intraining Running Injury Clinic
Article by: Steve Manning – Podiatrist and coach at intraining Running Injury Clinic

You should not be trying to ignore pain but instead should be embracing it. Pain tells you when you are pushing enough and when you are pushing too hard. Pain is the leveler. It is your companion on a run and after a hard effort. Pain keeps you on track to achieve your goals and lets you know when they are unrealistic. Pain is not your enemy but is your friend.

When people first start running every step is an effort that requires focus to keep running with the pain. After a few weeks of regular running, suddenly they find it no longer hurts to run and the absence of pain lets them know their running has moved to a new level. It gives them the confidence that better times are ahead.

When you are running hard in a speed session or race the level of pain you are experiencing at different stages of the run helps you keep on a pace that you know you can maintain. The most even pace you can run will give you the best potential result. Your sensation of comfort or distress is the cue that you are running at your best potential pace.

Painrunning1One research study was looking at the effect of NSAIDS on training adaptation. They had their subjects run fast downhill which created a lot of delayed onset muscles soreness (DOMS). Half of the group was given pain medication for a few days after the run. A few weeks later they did the same downhill running session. What they found was that the runners who had taken the NSAIDS had more pain after the second session than the runners who just suffered with the pain of the hard training. The conclusion was that pain was a required variable in the adaptation of the muscle to be able to cope with the stress. By taking the pain relief medication the muscle adaptation was disrupted and compromised.

Pain_smallOver 60% of runners become injured badly enough each year that they need to take a break from running. The most important benefit of pain for running is to let you know when you are at risk of a niggle turning into an injury. The severity, duration and effect of the pain directs you to ease back on training or to seek advice. If you are limping from the pain or it sticks around for more than two weeks or is getting progressively worse then you should see one of our podiatrists at the intraining Running Injury Clinic. The pain actually helps reduce the time you may be off running by following the best treatment plan right from the start.

So make pain your friend and you will be able to understand the great benefit that it can bring to your running.

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


Nike Lunarglide 8

Nike Lunarglide 8 – Your go to shoe this season

Weight: 275 grams (Mens) / Heel drop: 9.5mm

Reviewed by: James Bell
5km PB: 20:20

LunarGlide8_Image2In recent years the Brooks Ravenna and Asics DS Trainer have been my preferred running shoes but I am always on the look out for suitable alternatives. On paper the Nike Lunarglide 8 appears to be another ideal option for a mild over-pronator like myself. The support in the Lunarglide comes from an angled piece of responsive foam inside the shoe named the Lunarlon wedge; this differs from the traditional medial-posted shoes that I have generally worn.

Several older Nike models have been a little roomy and loose in the upper for my narrow feet, however the first thing I noticed about the Lunarglide was it’s snug and secure fit, aided by the adaptive, flywire technology. This definitely prevented any foot movement within the shoe.

On hard road surfaces the Lunarglide provided a cushioned and springy ride without feeling too padded and heavy, softer and less supportive than the Ravenna. My foot strike was also noticeably quieter than in the DS Trainer. This smooth experience is made possible by the foam wedge, laser-cut grooves on the side of the midsole and curved, molded pods underneath which all give flexibility and traction while absorbing the impact at key points. The only downside is the pod slits can often catch small stones, making them not such a great choice for gravel or rough trails.

Key points:

  • A lightweight stability option
  • Breathable, supportive, one-piece upper
  • Cheaper than many alternatives in this category at $199.95
  • Sleek styling

Overall the Lunarglide is a real surprise; the rounded, minimalist appearance would be equally at home as an everyday lifestyle shoe. It has a plush, supportive, sock-like feel with just enough structure and cushioning for daily running, high-tempo or long distance, easy paced training.

intraining Running Centre stock over 100 different performance running shoe models from seven brands, including Asics, Brooks, Hoka, Mizunoe, New Balance, Nike and Saucony. Our comprehensive range of footwear allows our trained staff to help you get the right fit for your foot every time.

If you have trouble getting shoes to fit your feet or simply looking for advice to keep you running happily, visit the experts at intraining Running Centre to find your Cinderella fit.

RunTalk Ep05 – Niggles and injury

runtalk-intraining-logoWelcome to RunTalk episode 5 with Steve, Margot and special guest this week – James Bell. James was recognised as the intraining coach of the year in 2016. James is an experienced runner and coaches beginner group training sessions for intraining Running Club.

This week together with our guest James Bell we discuss the difference between an injury and a niggle. This key distinction, can help you in determining what method of treatment will be most beneficial to keep you running.

Click here to listen to episode 5 of RunTalk

Episode 5: How to tell the difference between an injury and a niggleJames Bell

Running is tough on the body. When training for events, it’s not uncommon to feel niggles in your legs and feet. It is important to realise when and if an injury is lurking and how to prevent a simple niggle transforming into a debilitating injury. Listen up and learn how to distinguish a simple running niggle to a full blown injury with guest speaker and coach, James Bell.

About James:

– 2016 intraining Coach of the Year
– Marathon runner

Article: Three easy self checks to determine if your issue is an injury or a niggle.
Click here to view the full article

RunTalk Ep04 – Comfort zones & eating right

runtalk-intraining-logoWelcome to RunTalk episode 4 with Steve, Margot and special guest this week – Liz Lovering. Liz is a qualified chef, dietitian and nutritionist at intraining Running Injury Clinic. Liz is an experienced runner having completed multiple marathons and is using her extensive knowledge of food and nutrition to help runners realise their potential and fuel right.

This week together with our guest Liz Lovering we discuss how to take your running to the next level and help maximise your potential by fueling right for running.

Click here to listen to episode 4 of RunTalk

Episode 4: Running outside your comfort zone and how to eat for running

Running is uncomfortable… or does it have to be? In the ever popular world of GPS running watches, we are often a slave to listening to our devices and often forget to run by feel. Listen up and learn how to run by feel and maximise Liz_Loveringyour potential with correct nutrition, pre, post and during exercise plans with guest speaker and dietitian, Liz Lovering.

About Liz:

– Qualified chef, dietitian and nutritionist
– Marathon runner
– Chef of Prince Rupert, financial manager for Rolling Stones


22 February 2017
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