Running


Interval training for runners

Any run over five minutes is highly reliant on the aerobic system. Therefore regular aerobic runs (commonly known as ‘tempo runs’) during the week and the long slow weekend run are critical for improving performance.  However these runs won’t develop your muscular strength or speed and can become very monotonous. For this reason interval sessions […]

Recovery in sport (and why it’s important)

During exercise, the body experiences micro-damage to tissue, inflammation, accumulation of metabolic waste products, reduced fuel stores and neural fatigue. Although these implications sound detrimental, they are in fact a necessary process as long as rest and recovery takes place afterwards. When we allow ourselves sufficient recovery time, it ensures that we restore both physiological […]

Run Smarter To Run Faster

Runners are well aware that training load increases have to be gradual, otherwise they are at risk of injury. To become a faster runner, the load must be increased in order to encourage adaptation, however not be so high that the tissue becomes overloaded resulting in an injury. Runners clearly struggle to find this sweet […]

Strength Training For Runners

I see many runners in the clinic and more running injuries than I would like to! These injured runners are often lean and very fit, though are often quite weak in their major running muscles. They may have developed excellent cardiovascular fitness with all the running they have managed to get in over the past […]

Achilles Tendinopathy: Lighten The Load

The achilles tendon connects the calf to the foot and plays a major role in propulsion as well as energy absorption during walking, running and jumping.  Pain commonly occurs when the tendon is exposed to an unaccustomed load which can often be the result of: A sudden increase in training Biomechanical failure causing increased work at […]

Don’t Dread The Treadmill

A wet and windy winter in Canberra has meant we have either spent less days out on the track or it’s driven us indoors to the dreaded treadmill to get in the kilometres. It begs the question; What is the best way to get a good run out of the treadmill? How do we get […]

Top Tips For Running In The Cold

In Australia, the winter months are usually the best time for long distance running. However, whether you are a novice or more experienced runner, running in Canberra during winter involves exercising in what can be an uncomfortable and motivationally challenging environment. The benefit of running at this time of year is that you can push […]

Severs Lesion- Heel Pain In Young Athletes

A Sever’s Lesion causes heel pain to arise in younger athletes as they progress into puberty (around 10-14 year olds). Initially thought to be an inflammatory condition, Sever’s Lesion is now thought to more likely be a non-inflammatory disorder relating to repetitive stress injury. This stress injury continues to aggravate the calcaneus bone, where the […]

Osgood-Schlatters Lesion – A Common Cause Of Knee Pain In Children & Adolescents

Osgood-Schlatters disease is an irritation of the patella (knee) ligament at the site of the top of shinbone (tibia) and causes knee pain in children as they approach puberty and are beginning their growth spurt. It is most common in boys aged 13-15 and in girls 10 to 12 and is the result of excessive […]

Post Natal Exercise

A general misconception during the postnatal period is that the body is back to its prenatal capacity for exercise after six weeks. However throughout the extended postnatal period it is important to gradually reintroduce activity under the guidance of your doctor or physiotherapist. After the birth of your child you may start thinking of return […]

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