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RunTalk Ep03 – Training Programs

runtalk-intraining-logoWelcome to RunTalk episode 3 with Steve, Margot and special guest this week – Greg Scanlon. Greg is the current coaching coordinator of the intraining Marathon School, Ironman finisher and multiple marathon and half marathon finisher. Greg himself is a Marathon School graduate who turned his life around after recognising he needed to change something as he reached ‘mid-life’.

This week together with our guest Greg Scanlon we discuss the importance of training programs, periodising and how to adapt when life happens.

Click here to listen to episode 3 of RunTalk

RunTalk Episode 3: Training programs, periodising and adapting to changes.

GregScanlonTraining programs form an integral part to achieving goals in running. A training program can reduce the chance of making training errors such as over training, running too fast, peaking at the wrong time. Listen up and learn with our guest speaker, Greg Scanlon, coaching coordinator of one of the most popular minimalist marathon training programs, Marathon School.

EATING AND NUTRITION FOR RUNNING
22 February 2017
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Goal setting – The need to know

GOAL SETTING – How it is done…

stevemanning_clubBy Steve Manning – Podiatrist, coach, runner

Goals are one of the most important aspects of a successful training program.  They serve as the main motivation for why you are running.  Without them it is much harder to stay dedicated and committed to the training.  They also keep you on target and control your training so that you do not train too hard too soon.  Finally the achievement of your goals after months of training gives you much more satisfaction in your accomplishment so that you are keen to set new goals for the future.

GOAL SETTING SEMINAR
8 February 2017
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CHARACTERISTICS OF GOALS

runtalk-intraining-logoGoals must be realistic but challenging.  They should be achievable if you put some extra effort into your training.  They need to be based on your current ability and experience with a target that will not come easily by just running the way you always have before.  They also need to be based on an understanding of your goal race course and likely conditions.  They should be measurable and focussed more on your individual improvement rather than placing in a competition.  You can only control what you do and not what others do.  It should be very clear if you achieve your goal that you have performed up to your plan.  There should be a progressive improvement over seasons and years.

MarathonSchool1TYPES OF GOALS

There are many different types of goals which you may set in different situations.  The most obvious is a time goal to run a personal best, crack a time barrier like a 4 hour marathon or set a qualifying time.  As you get older and move into a new age group you can reset all these goals so they continue to be a motivation far past your prime.  A common goal for novices is just to run a certain distance.  It might be to finish your first marathon or half but could also be to do the couch to 5km or 10km.  These distance goals most often occur in a race but can also be training goals to run your longest run ever.

It is better to leave your first run over the marathon or half for the race itself rather than try to do it in training beforehand.  Other training goals might be to be consistent in your training without a day missed or it can be your fastest 1km time (often run in the power session), or best session ever.  Competitive goals of winning or placing in your age group are out of reach for most runners but you could set a goal of being in the top 100 in a race.  You might also set a competitive goal of beating a friend or family member in a race but keep it fun.  Lifestyle, social and health goals are often why people start running but they can continue to be your motivation long after you have caught the running bug.

MAJOR RACE GOALS

The main goal of training should be to run your best possible time in your most important race.  That means all the interim and lead up races are part of your training rather than just an end in themselves.  At the beginning of each season you should set your goals for your major races.  Then after all of the training has been completed you should revisit these goals to see if they are still realistic and challenging.  Sometimes there are disruptions in training that have prevented you from running as well as you planned.  You may have to create more realistic goals in the circumstances.  Less often people will improve much better than expected and need to make their goals more challenging.  A predictor race with two weeks to go will help you determine what you should aim for in your major goal race.  You can then set a pace goal for the race so that you do not make any strategic errors like going out too fast.  Along with these goals should be some contingency planning so that you do not stick blindly to your goals when the conditions make it unrealistic.  If something goes wrong in the race you should have mentally prepared so that you can evaluate your condition and adjust your goals accordingly.

LEVELS OF GOALS

You should always set three levels of goals for your major races.  Satisfactory goals are ones that you will be happy with achieving.  Challenging goals are the ones you are mainly aiming to achieve.  These are possible if things go as planned and you have a good day.  Ultimate goals are if everything goes perfect and you perform better than expected.

runtalk-intraining-logoBy setting goals you can bring meaning to your running.  Many of the benefits of being fit and active are a by-product of achieving your running goals.  If you share your goals with others then it helps commit you to the plan that is required to achieve your goals.  Goals help drive you to another level and increase the satisfaction and joy of any achievement.

Want to learn more about how to maximise your potential in running? Listen up and learn with RunTalk, a running podcast that discusses all things running; from nutrition and goal setting through to the running technique and footwear choice, including everything in between.

marathonschool17_squareIf you are interested in joining a running program that will help you achieve your goals, we recommend having a look at the Marathon School program. The easy to follow minimalist program is designed to help everyday runners reach their goals and dreams in running. Whether that be running 10km non stop, running a half marathon or simply finishing a full marathon, Marathon School is a dedicated step by step program with keen running coaches who are there to help you every step of the way.

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

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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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New Year, New You

Hit the ground running in 2017 with two courses that will get you back on track in the new year.

Run101 Conference Day – A running masterclass

Join industry experts at the Run101 Conference Day on 22 January for a complete look at everything running. From running injury and footwear selection through to nutrition, running biomechanics and everything in between.

weightThe single day course is ideal for beginner runners looking for some direction and how to get the most out of themselves as well as seasoned runners who are ready to revitalize their running senses for the year ahead.

Morning tea and lunch will be provided and prepared by marathon runner, chef and nutritionist, Liz Lovering.

Details

When: Sunday 22 January 2017
Time: 9:00am – 4:00pm
Location: 33 Park Road, Milton

Keen to find out more? Click here…


Running Form Workshop Series 2017

A beautiful woman happily running outdoors on a Summer's day

Struggle to find your rhythm when running? Find running difficult? Hit a plateau? Or just want to run with less effort? A key component of running is your running form. A solid foundation in running form can help further your running potential as well as improve your confidence when running.

Whether you are new to running or have been doing it for years, running form is always something that can be improved. The three part Running Form Workshop Series will set the foundation for your 2017 and help you reach your goals.

Details

When: 28 January | 4 February | 11 February
Time: 3:00pm (beginner) and 4:30pm (advanced)
Location: St Lucia, Brisbane

Put the right foot forward and find out more here…

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Marathon School 2017 – Launch

Have you been daydreaming about running a half or full marathon in 2017? Don’t think you could complete the distance? Don’t know where to start? Think you don’t have enough time in the week to train?

Take the first step in your goal setting and get motivated to attend the intraining Marathon School Launch Morning on 29 January 2017. The program provides a comprehensive program for first timers through to seasoned marathon runners as well as the necessary tools to not only reach the finish line, but to reach it with a smile. Based on just 3 key sessions per week your 2017 aspirations are just around the corner.

Not sure if the school is for you? Don’t worry, there is no obligation to join – simply come along to the FREE information launch to see what we have to offer.CatrinWaye

Details of 2017 launch

When: Sunday 29 January 2017
Time: 8:00am
Where: intraining Running Centre, 33 Park Road, Milton
What to bring: Yourself and an idea of your goals for 2017
Cost: FREE

The information seminar will provide detailed information on how the school works as well as the opportunity to meet the coaches and past athletes who have graduated. We encourage any and all questions to be asked – so don’t be shy!

Complete the RSVP form below and let us know your goals for 2017.

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Become faster and more efficient

Become a faster and more efficient runner

Have you ever been out training and noticed how different everyone looks when running? Ever watched your fellow runners and thought; “wow they look so good running” or “what can I do to run like them?”. The secret to running faster and improving your efficiency is not really a secret at all. It is a matter of addressing your running form with the correct cues which will ultimately lead you towards improving your running form.

Ask yourself some questions

  • Are you running frequently and unable to improve?
  • Do you get injured frequently?
  • Do you want to feel lighter on your feet when running?
  • Do you lose form & focus during a run?
  • Do you shoes wear unevenly?
  • Do you struggle to run longer distances without pain?
  • Do you feel you have reached a plateau in your running?

Whilst there is no magic bullet to making everyone look like Olympic Champion, Mo Farah, focusing on developing your running form for brief periods throughout the year can result in huge improvements.

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Why the running form workshop?

Have you been in a race and lost focus in the second half, slowing up and thinking you’ll never make it? The Form Session the intraining Running Injury Clinic is holding in December, is ideal for all runners at our training groups.  The focus is on the running drills specific to improving your co-ordination, power and efficiency.  You will receive immediate feedback and cues to assist in developing your running form.

The December workshop offers participants a taste of the full 3 part Form Workshop which is held over 3 weekends in February 2017.

Form workshop past testimonialsashleigh

“My own personal experience in using running drills in training has had a positive impact.  Not only did I my performances improve in the following season, but I learned how to run with less effort” – Clare

“I now feel lighter on my feet and no longer feel like a plodder” – Sarah

“After years of constant back soreness when running, the workshop helped me correct my running posture, something which I never even thought about!” – James

“These form workshops have been a great addition to my training each year” – Sally-Anne

 

Brooks Launch – Shoe review

Brooks Launch a multi-purpose racer trainer

By Hamish Hamilton
intraining Staff Member
Half Marathon PB: 1:13:13

220x300_brookslaunchThe Brooks Launch offers a comfortable feeling under foot with its smooth heel to toe transition. The 10mm heel drop propels you through your running gait with ease and efficiency. It almost feels as though the shoe is pushing you forward without any effort.

The midsole offers a plush cushioning under foot, when compared to other racer trainer’s such as the Asics DS Trainer whilst still offering a responsive and faster ride.

Being a midfoot, forefoot striker the idea of a lightweight racer trainer, at just 288g, was very appealing. Having worn both the Mizuno Sayonara and Nike Zoom-Elite I found this shoe to be softer than the Sayonara but more responsive then the Zoom-Elite. The Brooks Launch’s great combination of cushioning and weightless feel, makes this shoe a great choice for faster paced sessions whether they are short or long. This is really my go to shoe for speed-work and faster paced tempo runs up to 20km.

Key reasons why I like the Brooks Launch

  • Great propulsion
  • Soft yet responsive ride
  • 10mm heel to toe drop (less than T7 and racer ST)
  • Lightweight for speed sessions
  • Cushioning to faster longer run

Brooks Launch Specifications

PRONATION: None/Normal
ARCH: Medium, High
BODY BUILD: Small, Medium, Large
SURFACE: Road/Track
WEIGHT: 224g (womens) / 278g (mens)
MIDSOLE DROP: 10 mm

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Review date: November 2016

Running Form Workshop 2016

Saturday 3 December –  Running Form Workshop

Runners are always looking for ways to become faster, and more capable of completing longer distances. Running form modification is commonly discussed, and there are so many different answers, techniques, and pieces of advice given. The team from intraining Running Injury Clinic are experienced runners, practitioners and coaches.

The single session December workshop will provide participants with an overview of different running drills which are the foundation to building strength , coordination and ultimately faster run times.Formworkshoplogo

Date: Saturday 3 December 2016
Time : 4:00pm – 5:30pm
Cost: $30 ($25 for current intraining members)
Duration: 90mins
Location: University of Queensland Athletics Track – Track car park
What to Wear/Bring: Towel, water bottle, running shoes, running clothing

Click here to reserve your place online

For more information: Call the injury clinic on 07 3367 3088 or email us

Why do a Running Form Workshop in December?

The best time to look at improving your running form is between seasons, after recovering from injury, following a growth spurt, or even when your running is less of a focus in the Summer months.  This single session helps direct you to focus on form in the hot summer months and is a great stepping stone to the in-depth three part Running Form Workshop in February 2016. These are also perfect ways to help improve your parkrun times.

Who is this for?

This workshop is ideal for runners who have participated in a previous running form workshop.  The session will focus more improving your running drill technique. The experienced team of intraining physiotherapy, podiatry and running coaches will assist in further development of your running technique.

  • Experienced runners: This does not only mean fast. The session will develop and fine tune your technique.
  • Beginner runners: The single session form workshop will be a great way to ensure your running technique develops correctly over time. We will address bad habits early on to ensure you have a happy injury free running experience.

Running drills are useful for all runners, of all abilities, and ages.  It helps to reinvigorate your focus when fatigued during training runs and racing. Get ready to transform your running with the intraining Running Injury Clinic December Running Form Workshop.

NOTE: It is recommended that you do not participate in the practical component of the workshop if you are injured. You may still gain benefit from attending and observing the session.

Register for the single day Running Form Workshop on 3 December 2016

Where to start running

Taking on the World of Running

Taking on the world of running is a process.  There is not a set of instructions to start running that suits everyone, and it is unlikely the runner’s high or success will be achieved instantly. Internet searches will give endless amounts of information and advice will always be given freely from other runners.CatrinWaye

Working out what suits you best or even how to start can be a challenge. This will also change over the years as your own goals evolve. To make this process easier, break running into three major elements; training, community and footwear. Each of these are as important as the other as they impact significantly on how well you manage your training, stay injury free, and keep you motivated to stick at running.  Finding compatible people for each of these elements through coaches, clubs, and running specialist stores is the key to achieving your goals sooner with fewer mistakes that lead to injury, mistaken purchases or stopping running.The newer you are at running, or when stepping up the distances, the more valuable you’ll find each of these resources.

Training

Running requires a routine with an appropriate combination of hard and easy sessions. Coaches and individualised training plans help provide a plan that explains the training process, provides progression as you improve or work towards specific goals, and suits your lifestyle. Training groups are the platform for more specific sessions such as long runs and speedwork. Smart training pays off.

Community

Your running community is where you will be supported during both the good and not so good running times. You will be in a place where you can talk running endlessly.  The club singlet guarantees a cheer.

Footwear

There is a world of knowledge in a running specialist store. You are guided through a unique process to find a shoe that’s best suited to you, to find shoes for different running needs, and you can ask all the questions you like in a place where people love to talk running and answer all sorts of questions. Don’t be shy. Couch210km_logo

If you are new to the world of running, make sure you have a look at the Couch 2 10km program here where you can convert yourself from ‘couch potato’ to 10km runner in just 13 weeks.

In the long run

The long run element of the training is designed to improve endurance and to build a strong capillary bed in theLongRun2 muscles that work most when running. The benefit of this is to have as many blood vessels as possible, bringing oxygen to your muscle cells. If you go too fast on the long runs you will lose this effect and wear yourself out. Running fast is taken care of in the Tuesday and Thursday sessions.

Long runs should be done at a pace where you can carry on a conversation while running.

We share the organisation of our long runs with our good friends at Brisbane Road Runners. We are lucky to have our association with them as they provide a timed and measured course. While the runs we organise take you to some of the scenic parts of Brisbane, the BRRC crew provide a consistency which allow us to benchmark and monitor our running progress.

Dehydration, Summer and YOU!

Hydration

Love 2 Run? Now the warmer weather is here, don’t let dehydration affect your performance.

Water is an essential nutrient involved in many bodily processes and losses must be replaced daily to prevent a state of dehydration. Exercise increases the body’s need for fluid, due to losses through sweat and metabolic processes, so hydration is something that any active individual should carefully consider.

Fluid losses from sweat vary depending on individual and environmental factors, but are high when exercising in hot and humid conditions and/or at high intensity. Severe dehydration is dangerous and can be life threatening, however fluid losses of as little as 2% of bodyweight can impair sports performance. Effects of dehydration include impaired ability to regulate body temperature, increased perception of effort, decreased mental function and decreased gastric emptying which can lead to gastrointestinal upset during your run.

Adequate day-to-day hydration is important, and depending on the duration of a training session or race, fluid replacement during exercise may also be important.

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