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

Do your feet a favour

Do your feet a favour and treat them to Feetures socks

Feetures 3Feetures have been the number one selling socks in USA specialty run stores for a few years running, and it’s not hard to see why. As Brisbane’s premier running store, intraining are following in these footsteps.

Feetures are also intraining’s best-selling sock brand. We stock a great range of their socks, which are available in three different thicknesses, different lengths and a fantastic array of colours. These socks are perfect not only for running, but any other active pursuits.

Features of Feetures?

  • Anatomically-designed fit around the toes provides the perfect fit for both your feet
  • Targeted arch compression promotes a snug, comfortable and secure fit to prevent friction and movement of the sock
  • Seamless construction eliminates irritation and friction
  • Nylon/spandex synthetic blend breathes exceptionally well and wicks moisture away from your feet to keep them cool and dry.
  • These fibres also ensure the socks hug and conform to your feet so there is no movement or bunching material to again eliminate friction
  • Heel tab and firm elastic around the ankle ensure the socks stay firm on your feet and don’t slip down into your shoes
  • Lifetime guarantee – the socks are of very high quality and exceptionally durable. They will maintain great fit and feel, and ensure your feet and comfortable for their entire lifetime, rather than deteriorating like other socks can tend to do.

    Features - Available at intraining

The running season is almost upon us. It’s always important to keep your feet comfortable, so get yourself a pair of Feetures from intraining Running Centre, and give your feet that refreshing new sock feeling they’ve been longing for.

Feetures are available in a wide range of colours, lengths and styles, so there is something to suit everyone.

Love2Run – June17 e news

 

intraining’s Love 2 Run e-News – June 2017

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The Gold Coast Marathon is almost here! There will be runners who are fitter than ever, others longing for a return to running after injury and some who are content to keep building fitness with other goals such as Brisbane Marathon Festival and Twilight Bay Run ahead. Whichever boat you sit in, we hope you are enjoying your running so far this season.

This month’s edition of Love 2 Run enews focuses pre-event nutrition, mid season running injuries as well as keeping up with the latest in trendy running gear.

We love running at intraining, whether you are keen to find out if your shoes are ready for replacement, have an injury that just won’t go away or you just want to have a chat about your running – we are here 7 days a week.

In this this issue:
Nike Zoom Fly: The fastest shoe in the world has arrived #breaking2
Sore heel? Need help?: Introducing the new runners’ wonder sock
Calf injuries and you: Pain in the calf holding you back?…here’s why.
Pre-event nutrition tips: Nail your nutrition before race day.
Brisbane Marathon Festival: Commit now before the Friday price rise
Twilight Bay Run: The event (singlets) that stopped the nation.

Did you know running facts – Part 5
Keep hydrated and fuel your performanceDehydration greater than 2% of your body weight may result in a decline in performance, which may have a negative effect on the intensity of your race and training sessions. The average person will sweat approximately 1.4L per hour of running. How much do you sweat?

What should you do to stay hydrated?
– Drink to thirst – when you are thirsty make sure you drink before and during the race
– Drink little and often – avoid consuming large volumes of fluid throughout the race
– Measuring body weight before and after a training session, will give you a guide to how much fluid you lose in sweat (for a given environmental and exercising condition).

Stay healthy, keep active and have a happy run!

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#Breaking2 – We have the NEW Nike Zoom Fly available
Your PB is just a pair of shoes away!
First there was the sub four minute mile barrier, which seemed impossible. Today, there is the seeminly impossible sub two hour marathon mark. The solution… a new shoe developed by Nike with the claim of a 4% improvement in time.

We have recently received the latest #breaking2 inspired Nike Zoom Fly in store. The unique fit and feel of the shoe is unlike anything we have experienced. In our initial testing, it feels as though you float along the ground with less effort. It almost feels like the shoe is pushing you forward or like you are running with a tailwind. Whilst the shoe is lightweight, the cushioning is to the contrary. This shoe feels as comfortable as a training shoe with all the benefits of a racing shoe.

When you have done all the training and you are looking for that little extra edge, the new Nike Zoom Fly may be your ticket to that personal best time. Available in both male and female sizing at the intraining Running Centre.

Keen to give them a go? Ready to experience effortless running? Drop by the store and see if the new Nike Zoom Fly has what it takes to propel you towards your goal at your next event.

Remember, as with all shoe purchases at intraining Running Centre, our trained footwear specialists will analyse your running gait to ensure you put your best foot forward.

Nike Zoom Fly - #breaking2 inspired - Available at intraining Running Centre

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Feetures – The new wonder sock is here
Sore heel holding you back? This sock can help
Ever had that frustrating feeling when you wake up in the morning and find out you have a sore heel? Plantar fasciitis (PF) is a condition caused by drastic or sudden increases in mileage, poor foot structure, and inappropriate running shoes, which can overload the plantar fascia, the connective tissue that runs from the heel to the base of the toes, resulting in heel pain. If you have every had PF, chances are you know it can be a real pain to overcome.

Enter the new Plantar Fascia compression sock from Feetures. This is the latest high-quality recovery focused foot garment to hit the shelves at intraining Running Centre. Whilst not the silver bullet in curing plantar fascia pain, they’re a great adjunct treatment for sufferers of Plantar Fasciopathy. Read more here how the new wonder sock can help provide relief and get you back out running quicker.

The Plantar Fascia Compression Socks from Feetures have recently been launched worldwide. We are excited that intraining Running Centre is one of the first few locations you can get your hands on a pair … well, your feet in a pair!

Feetures PF sock- available at intraining Running Centre

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Calf injuries – Doug James (podiatrist, physiotherapist & runner)
Find out the how and why of your calf concerns
There are few things more frustrating than spending months training for a race, only for an injury to prevent you from being able to run it. Calf and lower leg injuries are responsible for a good number of these ‘DNS’ (Did Not Start) type injuries, but many of them are preventable.

Your calf muscles and lower legs are like barometers for how well you are handling your training load. Pain and muscle tightness are often signs of overuse and may signal an oncoming injury. The biggest cause of running injuries are errors in your training approach.

At this point of the season errors may be due to not allowing sufficient recovery time between hard sessions, and failing to heed warnings that you are pushing too hard.

Optimal performance comes from finding…read the full article here.

Calf Injury - Read article by Doug James (podiatrist, physiotherapist and runner)

‘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.

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Pre-event nutrition – Liz Lovering – (dietitian, cheft and runner)
Optimise your pre event nutrition to get the best result
Although there is no one ‘best’ food to have pre-event, type and timing is important.  Everyone is different in what they prefer to have before they race. But, in general, your pre-event meal or snack should be rich in carbohydrate, low in fibre, (important if you have issues with gut upset), easy to digest (higher fat foods digest at a slower rate) and most importantly familiar.

Runner nutrition - Nail your next racePre-event nutrition must be practiced in training. This is so you can find out what works best for you. You need to allow adequate time for digestion. It can take anything from 2-4 hours to digest a full meal so if your event starts early in the morning, rather than impact on sleep, have a carb rich snack before bed and in the morning a read the full article here in this months issue of ‘From the Sole‘.

If you are keen to nail your next big event, your nutrition strategy can play a big part in your result. Maximise your performance and make an appointment to see intraining dietitian and nutritionist, Liz Lovering.

(health fund rebates available with minimal out of pocket expense)

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Brisbane Marathon Festival 2017
News just in – Early bird entry extended!
Good news for all of those participating at the Gold Coast Marathon this weekend. Enjoy your event this weekend and rest easy that you can still save on your Brisbane entry until Friday 7th July. We have just received word from Brisbane Marathon that early bird entry fees have been extended.

EARLY BIRD EXTENDED UNTIL
FRIDAY 7 JULY 2017

The new course for the 26th annual Brisbane Marathon Festival has been announced. Featuring a flatter and faster course in 2017, designed for to achieve your PB goals this running season. Check it out here.

Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the NEW 1km Mini Marathon.

Click here
ENTER ONLINE NOW

FREE Brisbane Marathon training group at intraining Milton store - 6pm Wednesdays

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Twilight Bay Run – Saturday 23 September 2017
Ever run at night…with fireworks over head?
Make sure you get your entry in for one of the most exciting events of the year at Twilight Bay Run. The very special super early bird rate increases at midnight tonight.

**CAUTION: ENTRY FEES INCREASE MIDNIGHT 30 JUNE**

If you have not experienced a run under the moon and stars, now is the time to get your entry in for the 6th annual Twilight Bay Run in Wynnum. Forget the early morning wakeup and get ready to stride it out under the stars on Saturday 23rd September. Featuring, half marathon, 10km run/walk, 5km run/walk and 1km kids event this is one for the whole family to enjoy.

Click here
ENTER ONLINE NOW

Join in the fun at Twilight Bay Run - Saturday 23 September

Love2Run – October16 enews

  intraining’s monthly Love 2 Run e-News – October 2016
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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!

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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

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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

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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.

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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.

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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

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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...

Love 2 Run August16 enews

intraining’s monthly Love 2 Run e-News – August 2016
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Spring is here and running season is almost complete in Queensland. If you thought that this means a time for rest, think again! This is no time to rest on your laurels, it is the best time to start planning for what goals you have ahead.

Are you looking to start running? Better your personal best? Run a marathon? Or just finish your local parkrun without stopping? Start your planning now. Spring time is a great time of the year to head out and enjoy the earlier sunrise and sunsets that greet us each day.

Twilight Bay Run - Saturday 24 September 2016

In this this issue:
Springtime wardrobe: Refresh your running attire for Spring…
A new taste sensation: Mmm…mid run salted caramel treat
Footwear patterns: They key to knowing the way you run
Twilight Bay Run: Limited time discount offer to Twilight Bay Run.
Never run before?: Check out our success stories… from 2mins to 10km
Running Form Workshop: Transform your running in December 2016

Did you know running facts – Part 27
The Olympic Games has been and gone and it will be another 4 years until we are treated to watching the worlds best compete. Did you know how successful the Rio Games were?

Over 19 days, there were 19 world records broken and 65 Olympic records broken. In terms of athletic performance, the Rio Games has been the most successful games in history.Michael Phelps

Whilst any medal is an achievement, there were amazing standouts, that included Michael Phelps (totaling 28 Olympic medals in this career) and Usain Bolt who as a track sprinter has completed something nobody thought would be possible and accomplished three Olympic gold medals in each of the last three Olympic Games. What a great era of sport we live in!

Stay healthy, keep active and have a happy run!

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**NEW** Spring/Summer clothing range in store
Refresh your Winter wardrobe with the latest running apparelNEW Asics 'Emma' race back with support and comfort to match
With Spring on our doorstep, it is time to peel off the Winter layers and let your skin see the light of day. There is nothing more uncomfortable than running in clothing that either doesn’t fit right or is not fit for the conditions.

The latest range of Spring/Summer clothing has arrived at intraining Running Centre.

If you are tired of boring black or just looking to replace those shorts that leave little to the imagination, we have a great range to help you enjoy that next run just a little more.

NEW Brooks Asteria - Mens and Women's specific racing shoe now available

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Endura Salted Caramel gel and other new flavours
More flavours ensure you stay on top of your nutrition
Gels… for many of us the batle in the mind between desire and need has lead to many of us having failed nutrition during training and racing. The often hard to stomach taste of gels, akin to drinking dish washing liquid, is now a thing of the past – thanks to Endura’s new flavours.

Why Take Endura Sports Energy Gels?New Endura Gel flavours now at intraining Running Centre
Endura Sports Energy Gels are a concentrated energy source, containing a combination of two specialised forms of carbohydrates to increase total carb absorption from 60 g to 90 g an hour. Each gel contains 26 g of carbs with energy boosting caffeine. Store them on you during training and racing to conveniently keep glycogen levels up, maintain vital energy reserves and prevent hitting the wall.

Three new flavours from Endura – Now available at intraining Running Centre

– Salted Caramel: Ideal for those who have a sweet tooth
– Fruit Burst: Something fresh to keep your mind on task
– Cola Kick: Subtle taste and easy on the taste buds

If you have been struggling with fuelling during runs over 1hr in duration, it may be time to get yourself some help the easy way with a gel that is easy to take on board and stay on board.

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What your wear pattern means – by Steve Manning (podiatrist)
Matching your footwear pattern to the right shoes…
Wear patterns occur as your shoes age and ‘wear in’. Wear patterns can point to a sign that your shoes should be replaced. Your wear pattern can furthermore explain the forces you exert on the shoe based on your individual biomechanics. This can then help with your selection of footwear to suit your specific running style and foot structure.

If you have worn through the outsole (rubber tread) to the midsole then you will need to replace your shoes. However by this stage the midsole cushioning in the shoe has likely to be ‘dead’ (see the dead shoe test here) and not offering your joints any relief from impact. Click here to view the full article on how to decipher your wear pattern and learn what to look for in a shoe.

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.

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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 funky limited edition Twilight Bay singlet or Twilight towel as part of entry.

Limited time discount offer
Use discount code s-tbrintrain16
for 10% off your entry
(offer valid until 10 September 2016)
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

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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

Love 2 Run July16 enews

intraining’s monthly Love 2 Run e-News – July 2016
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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!

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**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

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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.

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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.

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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

Love 2 Run February 2016 news

intraining’s monthly Love 2 Run e-News – February 2016
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Goodbye sticky summer and welcome to the first day of Autumn in 2016. As the days gradually get cooler, running becomes easier on your body – which is always a welcome relief. Unfortunately, with the territory daylight hours decrease and we soon find ourselves out running under the stars. Make sure you are prepared for the running season ahead with some great safety tips, weight training and some events to increase motivation.

In this this issue:
Avoid the dreaded chafe: Effective gear & tips for chafe free running
Stay safe at night: 10 safety tips every runner should know
Weight training for runners: Stay injury free with 3 great exercises
Brisbane Marathon Festival: Make 2016 your marathon year
Twilight Running Festival: Don’t delay! Entry fees increase tonight.

Brisbane Marathon Festival - 25th anniversary - Entries now open

Did you know running facts – Part 22
Trouble sleeping at night? Maybe all you need is a twilight run to get a great night of sleep. In a study at the University of South Carolina, volunteers ran at a moderate to high intensity for between one and three hours and were able to drift off to a deep, relaxing sleep a mere half-hour later.

Contradicting many doubters, evening exercise doesn’t disrupt sleep in most people and sleep quality can actually improve following exercise, says head researcher at University of South Carolina.

Perhaps runners prefer the romantic lighting of the moon over the sun.

Stay healthy, keep active and have a happy run!

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Ouch…did someone say chafe?
Fear not – Keep those ‘places’ chafe free
Chafing shouldn’t be something that we have to deal with as runners. Thankfully there are a range of fantastic products which can rid us of the dreaded post chafe shower.

What is your chafe solution?
Powder is effective in dealing with the build-up of blisters and hot spots on your feet while also reducing friction and wicking away any moisture.

Creams are effective in preventing friction caused by clothing, such as nipple abrasion or groin/thigh chafe.

Roll on balms reduce skin on skin friction, offer water resistant features and  usually non-petroleum based, so it won’t harm your clothes.

At intraining we stock a wide range of anti-chafe products, such as Bodyglide, Skin Strong, and Brisbane based company Striderm. Speak with our friendly staff, remember we are all runners so are happy to share our feedback on what has worked best for us.

Click here for tips to avoid the chafe on your next run

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Less daylight hours – Tips to stay safe when you are running
10 essential safety tips for the night runner
As the warmer months have come to an end in Queensland, it is time to start thinking about increasing your awareness of your surroundings – especially if you run in the early morning or evenings when it is dark.

Here are 10 tips to keep you safe under the stars

1. Always run against traffic: It’s easier to avoid cars if you can see them coming. You want to be able to see headlights of oncoming cars.

2. Be visible: Wear white, yellow or orange clothes with reflective material and a light if you can. That way, you are easily seen by others.

3. Always have identification on you: Keep your drivers licence or some form of identification in case of emergency.

4. Choose a well lit route: Oncoming cars see you better, and you’ll always be able to see the road and avoid potential hazards.

5. Run with a buddy: As they say, strength in numbers. If you must run alone, ensure you let someone know where you are going and how long.

Click here to read all 10 tips for running safety.

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Weight training for runners – by Doug James (physiotherapist)
Three key exercises to keep you injury free
Distance runners can benefit from a certain amount of weight training. Targeting key muscle groups can assist in running form improvement and performance without adding unnecessary muscle bulk.

The key to weight training is using a suitable amount of weight for the ideal number of repetitions. For runners, this weight should be one that is comfortable to lift for at least 80% of the set and become slightly harder towards the end.

1. Squats: can help develop stronger legs and glutes.

2. Lunges: helpful for improving hip stability and leg strength.

3. Tip toe raise: the slow lowering component of this exercise helps to improve Achilles tendon strength.

Click here to view details on how to complete each exercise in the full article ‘Weight training for runners’ in the February edition of ‘From the Sole’ newsletter.

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 and massage therapy team.

Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury.

Click here to view running injury articles and tips from our clinicians

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Brisbane Marathon Festival – 25th anniversary
Online registrations are open for 7 August 2016
Excitement is building quickly with thousands eager to be a part of the special celebration in 2016. Brisbane Marathon Festival will be held on Sunday 7 August as Queensland’s capital city marathon event.

The Brisbane Marathon is Queensland’s second oldest official marathon event. Make 2016 your year to complete the marathon in Brisbane on one of the most picturesque courses in Australia.

The predominantly flat course in Brisbane and early starting times are ideal for breaking personal best times.

Check out the start times below:

42.195km Marathon: 6:00am
21.0975km Half Marathon: 6:00am
10km Run/Walk: 6:30am
5km Run/Walk: 10:00am
2.2km Kids Mini Mara: 10:15am

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Twilight Running Festival – 20 March 2016
Online entry fees increase tonight!
There are just three weeks until the Twilight Running Festival. Make sure you register online today and avoid the price rise.

Entry fees (until midnight tonight)
Half Marathon: $80.00 (includes singlet, visor or towel*)
10km Run/Walk: $65.00 (includes singlet, visor or towel*)
5km Run/Walk: $50.00 (includes singlet, visor or towel*)
1km Active Kids Run: $25.00 (includes visor)

REGISTER ONLINE
(register before midnight 1 March and save $$$)

*Sizes and quantity are strictly limited. Once all singlets and towels are allocated, there will be no more available. Click here to see the funky new designs in 2016

Love 2 Run January news

intraining’s monthly Love 2 Run e-News – January 2016
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February is almost here with the first month of 2016 almost done and dusted. Many of you have set New Year Resolutions, which we are sure you are all keeping to…

For those very few that are struggling with motivation in the sticky heat, there are a few little things inside the January edition of Love2Run’s monthly enews below which can provide that source of motivation you are looking for.

In this this issue:
Asics Lite-Show: Brighten up your day with new reflective apparel
Challenge yourself: The easy way to run a half or full marathon in 2016
Fuel your run: Carbohydrates vs Fat… Is there a ‘best’
Running Form Workshop: Run faster & easier with less injury in 2016
Twilight Running Festival: Full size range of singlets available to try

Tired legs? Get in for a tune up at intraining Balance, Core and Rehab Studio

Did you know running facts – Part 21
Men run faster than women due to a number of factors: more muscleMale vs Women... mass, bigger lung capacity, higher levels of testosterone etc… Running economy however tend to be similar.

On the other hand, women who get in shape through running, quickly experience big changes. Their legs and back become toned more quickly and they also lose a few inches off their waists faster than men.

Stay healthy, keep active and have a happy run!

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NEW Asics Lite-Show apparel available in store
Prepare to glow during your next pre/post sun run
Running when the sun is down can be an exhilirating experience… often for the wrong reasons. As slimming as black is when it comes to clothing, it can often be unsafe as you dodge cars and bikes who can’t see you.

Well now thanks to Asics’ NEW Lite-Show apparel line, you can have the latest reflective thread available whilst still looking great. Check Ash on our facebook page to brighten you night. Wide range of singlets, shorts and tights available in store.

New Asics Lite-Show apparel - Available at intraining Running Centre

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Want to challenge yourself in 2016?
Go back to school with Marathon School
Making the decision to challenge yourself is the first step to realising your goals. If you want to run a half or full marathon you need a lot of time to train… right? Wrong… at intraining Marathon School we have successfully helped people of all abilities train for a half or full marathon with just three key sessions per week.

If you want to find out more, come to our FREE information launch on Sunday 31 January. Ask questions, listen to stories and join in the fun – no obligation to join.

Details:
Where: 33 Park Road, Milton
When: Sunday 31 January 2016
Time: 9:00am

Half marathon too far? NEW in 2016, the Couch 2 10k program is designed to help you take the next step up, from weekly parkrun events.

We are here to help you with your goals in 2016

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Fuel your run – by Liz Lovering (dietitian)
Carbohydrate and fat … is there a ‘best’?
Our daily food choices provide us with the energy to move and although many nutrients are involved in energy production the two main ones are carbohydrate and fat.

Glucose (obtained from carbohydrate foods) is a very efficient fuel as it can provide energy quickly, without oxygen or when oxygen is a limiting factor (high intensity running). However once we slow down and more oxygen becomes available the contribution of fat as a fuel increases. These different energy systems work… click here to read the full article ‘Fuel Your Run’ in the January edition of ‘From the Sole’ newsletter.

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 and massage therapy team.

Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury.

Click here to view running injury articles and tips from our clinicians

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Running Form Workshop 2016 – 3 weeks in February
The secret to running faster with less injury in 2016
Ever wondered if your running style is correct? Find you’re frequently injured? Want to improve your technique and run easier? The three part 2016 Form Workshop series can help you improve quicker than you thought possible.

When: 6th, 13th and 20th February 2016
Where: University of Queensland Athletics Track
Cost: $99.00 (enrol online here)
Who: Beginner and Advanced sessions
Session 1: 3:00pm-4:10pm for those who run over 25mins for 5km
Session 2: 4:30pm – 5:40pm for those who run under 25mins for 5km

Click here to see more information
2016 intraining Running Form Workshop

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Twilight Running Festival – 20 March 2016
Want to try on the 2016 Twilight event singlet or long sleeve tee?
We have recently received the 2016 funky and bright Twilight Running Festival singlets and long sleeve tee shirts in the full size range – including kids singlets in store for trying on.

REGISTER ONLINE
(register before midnight 1 March and save $$$)

Join in the fun of the Twilight Run and receive one of the following with your registration; 2016 event singlet, Twilight Towel or Twilight Run Visor. Click here to see the funky new designs in 2016

Early bird entry ends 1 March - Register now and save up to $10