Returning from a busy few days working in my hometown of Loxton, where I have had my private Podiatry clinic for over a decade now, I felt the need to get back to writing This blog is not a specific blog about running, this is a piece on how I have changed as an allied health practitioner over this last decade.

I was inspired to write this by another blog that I recently read from a friend of mine who is a very credentialed strength and conditioning/track coach. He emphasized the importance of a coach developing a relationship with his athletes using a strong focus on trust, communication and understanding. Without that strong relationship, an athlete is less likely to commit to the coaches methodology and the performance of the athlete may inevitably suffer.

It has been over 10 years since I graduated from my Bachelor of Podiatry degree from the University of South Australia. Since my graduation I have always worked in private practice. I began my own first private practice (in Loxton) in 2007, and am now a partner at the Sports & Arthritis Clinic. I am fortunate to work with 2 very experienced Sport Physicians; both of whom I have immense respect for as practitioners and as people. I continue to run my practice in Loxton monthly, as it gives me a great chance to keep in close contact with my family. Recently, I have also committed to assisting with coaching at Adelaide’s oldest athletics club, Adelaide Harriers, which is my dream and passion!

“Why did you choose a job with dealing with smelly feet?” Every 3rd or 4th new patient continues to ask me this question to date. Each time I will selfishly reply; “Well, basically, as child growing up on a large farm in the middle of nowhere, I did a lot of running and had a lot of ‘lower-limb running related’ injuries. I was always on the lookout for a way to educate myself about how I could continue to run more, and be injured less”. My life goals were always running focused! Yes, a pretty typical selfish 17 year old.

Picture: 2002 Murray Pioneer 5km fun run (in much better shape than I am now)

While I was hoping be a successful runner, something even better grew out of the direction and journey, helping others to reach their goals. On a daily basis I get to help other people reach their goals in running. I am blessed that I get to see patients who are seeking advice from me on how to achieve their running goals. Sometimes I even get the occasional patient who books in an appointment solely to talk about running, they have no injury, they just want to tell me how they’re going and what their goals are!

While giving a lecture to the 4th year Podiatry students 3 weeks ago, a student asked me how I got to the position I am currently am today. They wanted to know what further education they could do to move in a similar direction.

My advice for the student was that you have to make sure that what you are most passionate about is what you focus and develop your skills in. If your passion is to work with runners, you have to go out there and experience being a runner in every aspect of your life!

My experience(s) as a runner is why I am where I am today! Period.

I was fortunate to have an experienced running coach/mentor assist me via correspondence when I lived in Loxton. He was a man that followed the rules of ‘load management’ via intuition and experience alone. He didn’t use terminology such as ‘acute & chronic load’, he simply referred to it as ‘too much too soon’ or ‘commonsense’. When I moved to Adelaide, I was lucky enough to have an experienced Pro Sprint coach (with a great stable of athletes), who was not only a good coach, but he himself, had won a Stawell Gift in the 1980’s. It was his personal experiences as an athlete that helped him relate to his athletes’ goals.

More recently, I was coached another experience Pro Runner/Coach, As a coach, he shone a whole new light on the mentality required to win big races, something I had never even considered to be important. He is a man I respect and is also a good friend. It was from this coach I learnt about the importance of developing a strong relationship with my coach, within and outside of athletic training, in order to get the most out of myself.

When moving to longer distances, I had the opportunity to train with a large squad a coach of multiple Olympic athletes, I learnt much from the way he managed athlete’s load and wellbeing.

As my track running slowly finished up and I trained alone between increasing working hours, I asked for assistance from 2 good friends of mine who had great results themselves as distance runners. One of them has so much experience in running track, he himself had great track PBs and had actually spent some time training in Kenya. The other had a 3.42 1500m PB and was a quality racer in his time. From these guys, I learnt the value of quality hard sessions mixed with good recovery. I learnt to keep my hard days hard, and my easy days easy. Both these guys had experience in training themselves and their passion for the sport is unmatched by anyone else I know. The knowledge I gained from them would have been useful as a junior runner.

Today, I assist a running coach, who is much more experienced than I (and also has run 66min half and 2.21 full marathon), and I continue to learn from him with the wealth of knowledge he has developed from being involved in the sport for over 50 years.

Through these mentors, I learnt about more than just training methods. I learnt about the history of the sport of running, working towards goals and developing relationships, which is invaluable (and rarely found in a peer reviewed journal or PD Conference). We now have a lot of science, and it does a great job of explaining why we do what we do…..even though we’ve already been doing it for a century! It’s important to know both, the science (evidence) and the history (evolution). However, each coach/runner had their individual strengths and focuses.

So how have these experiences contributed to how I have evolved as a Podiatrist? Well, I spend a lot more time educating my patients, as opposed to physically treating them. Some practitioners believe this goes against what allied health practitioners should focus on, some believe it is an easy way out. However, educating surely sits at the top of what is important for my patients, especially my patients who are runners, or trying to move back into exercise.

Being a practitioner who focuses on educating a patient goes back to what my friend wrote in his blog about relationships. First of all, developing a strong relationship with your patient is far and away the most important thing I’ve learnt as a Podiatrist over 10 years.

Understanding the patient’s goal(s) is the crux of founding a strong relationship. The reason I attract so many running patients is not because I am a Podiatrist with a sports focus; it is because I am a passionate runner. The same passion that led me to Podiatry is the same passion that keeps me running today, and now allows me to RELATE to my patients’ goals.

Every person is different. Everyone’s goals are different, however everyone’s goals are equally important. As soon as you understand this, and show you care about their goal (and can relate to it), you increase the chances that your patient will trust you and listen to the advice you give them (a very powerful position to be in).

I have learnt that there is always someone out there who is better than you, however, that should not deter you from setting your own goals. Some people want to run a sub 2.20 marathon, and others just want to complete a parkrun. For over 10 years, I just wanted to win a race at the Bay Sheffield. While a lot of my running friends around me viewed that as not worth it, or could not relate to it, it was my goal, not theirs. A lot of those runners might be better than me, but, guess what, there are probably other runners out there better than them!

Picture: Bay Sheffield 550m Open win, 2015

These days I pride myself on continuing to learn more about current evidence in the allied health field, especially running related topics. I like to think I am able to give my patients the best of both worlds: Education and Experience.

I am a firm believer that the best practitioners need; knowledge of the most recent evidence based research AND personal experience in a patient's goals (for me that is obviously running). I also believe it’s important to acknowledge a lot of the limitations of our common treatment modalities (see Pyramid diagram below). A lot of what we do physically (such as manual therapies) with our patients has limited evidence. In fact the major benefit our patients receive is from communication (education/advice and reassurance). I believe that too many physical treatments have the potential to take away self-efficacy, and may encourage maladaptive beliefs and behaviors. However, as mentioned previously, for this education to be successful, developing a relationship with the patient is critical.

Picture: Treatment Pyramid demonstrating how we should treat our patients (Adam Meekins, 2017)

Once you develop a strong relationship with your patient, you are in the box seat to educate/advise them to LOOK AFTER THEMSELVES. They may not need you as often. Is this, or is it not the best business model? Perhaps they’ll tell their friends that you provided them with the knowledge that will keep them injury free or performing better, without multiple treatments/week? Perhaps those patients will just come back to make an appointment to tell you they reached their goal, and want advice/reassurance towards their next?

If you find your passion, then you should hone in on that as a practitioner. People can feel your passion. As professionals, we then realize we are not only in a position to not educate/advise our patients, but also inspire them to be their best!

Picture: Photo of Adelaide Harriers from Short Course X Country Titles 2017

My passion is running, and because of that, now my passion is my work. I will continue to run, learn and experience for as long as I am able.

Over the last 3-4 months I have been running in the Brooks Ghost 8. I changed to this shoe from the Asics-Gel Noosa Tri which I had been running in for the 6 months prior. I decided to give the Brooks Ghost 8 a try because I have previously run in Brooks with great satisfaction, specifically The Trance however these were discontinued which is why I moved to an Asics shoe. Here is a detailed breakdown and evaluation of the Brooks Ghost 8.

Specifications:

Shoe Category: Neutral

Arch Type: Moderate to high

Cushioning: DNA midsole

Construction type: Strobel

Surface: Road

Weight: 292 grams

Midsole Drop: 12 mm

Key Features

BioMoGo DNA Midsole – this DNA compound has been used in Brooks running shoes since 2010 – initially used in the Glycerin and transitioned into a majority of the shoes they produce. I find the easiest way to understand the DNA midsole is to imagine it as silly putty (a silicone compound). It bounces, but breaks when given a sharp blow and can also flow like a liquid. When it is used in the midsole – it has been created to produce extra bounce and a softer more responsive feel. By having this compound I found it to be comfortable and adaptive to different running speeds and terrains.

Full-Length Segmented Crash Pad – this crash pad has been produced by Brooks to allow smooth transition from rearfoot to the forefoot. Personally, I am a heavy rearfoot runner (especially lateral side) and found that the wider rearfoot has better control and allows easy transition to the forefoot. When compared to the narrower heal of the Glycerin I personally find the Ghost to better accommodate the rearfoot motion. I am currently transitioning into an orthotic and find the Ghost a better fit.

Omega Flex Grooves - have been produced to provide flexibility while maintaining the DNA cushioning through the midsole. Again this element has made an easy rearfoot to forefoot transition with minimal issues – soft and comfortable underfoot.

New Engineered mesh upper – this new upper has taken weight out of the shoe and holds its appearance well. Rather than some other brands that the mesh/upper often gets damaged and easily worth – I have found this upper very durable. I have worn the Ghost 8 at footy training for the last 2-3 months and have not had any damage to the upper or mesh. Brooks have used 3D Fit Print – which they state to be a ‘revolutionary process that uses screen-print technology to apply engineered structure to the uppers of our shoes, it maintains the shoe structure with increased flexibility and lighter weight’.

Comparison footwear:

Mizuno: Wave Rider 19

Asics: Gel Pursue 2

New Balance: 880

Nike: Pegasus 32

Saucony: Ride 8

Final Review:

I have personally found the Brooks Ghost an easy transition from the Asics Noosa Tri. I have found the Ghost to be a little bit heavier/bulkier in particular through gait and felt that the shoe has better controlled my midfoot whilst running. The ghost has been slightly firmer then an Asics however that was to be expected. As I have said above I prefer the Ghost to the Glycerin purely down to the rearfoot comparisons. I feel the wider rearfoot of the Ghost better controls the foot and allows the feet into a better rearfoot to forefoot transition. If a patient was to wear an orthotic I would be pushing for them to have the Ghost appose to the Glycerin for this reason. Whilst I have enjoyed running in the Ghost I will admit it is not the most visually appealing shoe and I personally do not like the look of it. This is why I have used the Ghost primarily for running/footy training and purely for its impressive technical qualities rather than its visual appearance. As an example – my older brother, Tom Beilby (a member of the Runners Pod) is currently using the Brooks Ghost 8 (on his second pair) as his long-run shoe and has found that it has decreased the amount of soft tissue injuries that he was having. He recently had run the Wangaratta Marathon – finishing third and I feel without the Ghost would not have been able to complete the Marathon as well as he did (he came third!!). In my opinion, I find the Ghost to be if not the best, within the top three for midrange neutral shoes.

Joe's Rating

3.5/5

Welcome back to "We Run This Town" in 2016. This year we are excited to share many more local Adelaide Runner's stories with you. This week we are chatting with Sophie and her story is a true inspiration especially to junior athletes chasing running dreams and managing those study commitments! I am sure Sophie's ultimate running location will leave you drooling. So without any further ado her is Sophie....

How did you first start running?

I had my first taste of distance running when I was thirteen and made the brave decision to attempt the 3000m race at the school sports day. I can remember being super proud of my time of 14 minutes which saw me placed in the school cross country team for the state schools championships. Back then I was a keen tennis player and had never done any running outside of sprinting across a tennis court so in the lead up to the championships I joined Mum on her weekly Sunday 5km beach run which I saw as a marathon! I ended up being selected in the SA state cross country team that year and decided to pursue the sport, eventually commencing training under Adam Didyk with Team Tempo at the start of the 2012/2013 summer season.

What distances do you compete in and what is your main focus with your running at the moment?

I compete mainly over distances ranging from 1500m to 5000m although through the winter season some cross country races extend a little further. Usually my summer season is based around the Australian Junior Athletics Championships held in March, at the end of the season; however, this year I have the added challenge of peaking for races in the earlier months with the aim of running qualifying times for the 2016 World Junior Athletics Championships. At the moment my focus is very much on working on my speed and becoming comfortable with my goal paces for the 3k and 5k. Ideally, qualifying for the World Junior Championships is my ultimate objective for the 2015/2016 season and the 3000m will be of particular focus in the lead up to the selection trial in February this year.

What does a typical training week look like?

A typical training week begins with a long run on Sunday, followed by shorter recovery runs on Monday, Wednesday and Friday and interval or fartlek sessions on Tuesday and Thursday. Saturday is usually either a hill session or a race and I also try to fit in two gym sessions per week on Monday and Friday. At the moment most of my training is completed on dirt trails or on a grass 400m track, with a session on the synthetic track taking place once a week. The organisation of the week is targeted specifically towards recovering between sessions which is why there is an alternation between recovery runs and track work. My weekly mileage varies between the summer and winter seasons and is largely dependent on my focus events and what stage of the season I am in; however, usually hovers around the 80km mark.

Congratulations on having just finished year 12. Was it challenging to manage your training load during such a demanding year?

Towards the end of year 11 I had the chance to reflect back on the year and realised that, while I had managed to fit in everything I had wanted to, I didn’t feel I had been able to do things to the best of my ability and was constantly stressed and tired throughout the year. At that stage I was running, playing netball, taking music lessons and studying a language outside of school as well as completing the year 11 subject requirements and was planning to continue these things throughout year 12 as well. I really wanted to be able to maintain a full running training load and a good academic level so after much debate I chose to split my year 12 over two years, completing half of my subjects in 2014 and the other half in 2015. This came as a bit of a shock to some people who couldn’t understand why anyone would voluntarily prolong such an intense year of schooling; however, it turned out to be a well-made decision and was perfect for me as I could focus my efforts on more manageable workloads. I was able to complete all the training I wanted to and definitely do not think that I would have achieved the things I have over the past couple of years had I not taken this path.

I understand Jess Trengove became your mentor/training partner when you joined Team Tempo. Can you tell us about working with a training partner and what impact having a mentor has had on your own running experience?

When I began training with Team Tempo as a fifteen year old, Adam set up a mentoring system where a junior athlete was paired with a senior who they could approach for advice and assistance, whether it be running related or otherwise, and I was paired with Jess. I had watched Jess running at the Olympics a few months earlier and found her incredibly inspiring so was slightly star struck when I met her at training. I can remember that meeting with her in those early years and simply hearing her story was something which gave me great confidence that I could achieve great things with my running as well. I think that talking to senior athletes who have been to top level competition and have made the difficult journey to get there is invaluable to the development of junior athletes, who can learn skills and be inspired to chase their own goals.

Do you have an ultimate running goal you have your sights set on?

Ultimately I would like to compete at an Olympic Games; however, I know this is a challenging goal and one that is many years of patience and persistence down the track. Above all if, at the end of my running career, I can say that I did everything possible and worked as hard as I could to become the best runner I could then I’ll be happy.

The hardest thing about running….

For me the hardest thing about running is to be patient. Unlike sports such as swimming, gymnastics and shorter track races, the peak performance age of a female distance runner is considered to be in the late twenties so it is important to be patient and remember that a steady build up over a longer period of time is more effective than training too hard too soon and risking injury or ‘burning out’.

If I didn’t run….

I love most endurance sports and like to joke that once my running career is over I’ll become a cross country skier so perhaps if I wasn’t a runner that’s what I’d do! In my free time I also enjoy swimming, cooking and playing music so if I didn’t run I’d probably do more of these things.

My ultimate running location is

My ultimate running location would have to be the countryside surrounding the Attersee, a lake in Austria situated near Salzburg. Over many visits to Austria to see family, the Attersee and surrounds has become a second home and I find there to be no more beautiful place to run than in the Austrian mountains - especially if breakfast from an Austrian bakery is waiting at the end!

In 2016….

In 2016 I plan on beginning university and continuing to pursue my running goals. I’m looking forward to the new challenges this year will bring and hope to travel interstate and overseas for training and racing. This year is also my last as a junior athlete so I’d like to take as many racing opportunities that come my way as possible and really enjoy my last junior athletics and cross country nationals experiences.

Finally, what has been the best advice you have been given as a runner?

“Enjoy the Journey”, a Jess Trengove favourite!

Thanks for chatting with us Sophie. You have shared great insight into the life of a junior athlete. We wish you all the best as you chase that goal to qualify for the World Junior Athletics Championships in 2016 and no doubt an exciting future career!

It is officially December. .. cue the Christmas music!

The holidays can be a tricky time to manage your training. Here are 5 ways to help you sustain your running and fitness over the silly season.

It gets busy - get in first!

If ever there is a time to take up early morning running, summer is a great time to do it. Days are long, giving you more daylight in the morning to sneak in some training and bonus you can AVOID the heat of the day by heading out early. It is a great feeling knowing that whatever pops up - your run is already banked!

If you want to become an early morning runner set yourself up for success the night before, layout your running gear, charge your devices and set the coffee machine!

Make the most of what you do have

Life happens and sometimes we get left short of time for our training. But that doesn't mean we can't still manage SOMETHING - make the most of what you do have. A 15 minute run is better than no run at all and will leave you feeling equally invigorated. If you only have a short time, why not mix up your training for a short intense session instead. Use hills, sand, wind and sprints to create burst of high intensity and you will maximise a short training window.

Is it time to rest

We often see runners jumping from one training cycle to another. The demands of one intense cycle after another will catch up with you eventually, be it in poor performances or worse - Injury. It is important to have downtime (easy or rest weeks) between cycles and sometimes even during training cycles. If Christmas is a busy time for you - build a rest week into that crazy period. On the flip side many people have more time on their hands over the holidays and build their more demanding weeks into this time. Which ever way it works for you make sure your training is designed to enhance your life - not rule it. Take busy periods as an opportunity for all important breaks for regeneration and rest.

Family Friendly

Feeling guilty heading out for a run in this precious family time? Get the family involved! Why not head to a track and get the kids on their bikes and scooters or plan your run around a trip to a new playground. Want to do a high intensity session - how about intervals on the oval while the family hit out a game of cricket (Just watch out for flying crickete balls!)

What goes in is what comes out

If you fill up on junk - your runs will inevitatbly start to feel like junk too. Now we certainly aren't proposing you skip the turkey and the trimmings - by all means enjoy. Just remember that if your runs aren't feeling great that it could be related to what you are putting in. Try and make the most of the opportunities between events and occassions to fuel with nutrient dense meals and of course HYDRATE HYDRATE HYDRATE!

Yes, it is a busy and indulgent time of year but it doesn't need to be too detrimental to your training and goals if you are smart about how you use this time.

If you would like to talk to a coach about your training goals for 2016 and how we can help you train smarter, run faster and be injury-free in 2016 contact us now.

This week we are chatting with Adelaide Runner and Olympic Marathoner - Jessica Trengove. Qualifying for the Olympics in her first ever marathon Jess has gone from strength to strength and most recently delivered a truly spectacular performance at Melbourne Marathon...

Jess, I thoroughly enjoyed reading your account of your Melbourne Marathon up on your official site - Jessica Trengove. What a great race - how does it feel looking back on that marathon now? This finish line photo tells an amazing story - what does that 2.27.45 marathon mean to you?

It feels a bit surreal looking back on the experience now. It has now been 5 weeks since I toed the line in Melbourne. I knew I had prepared as best as I could for that particular race and to cross the line with the result I had been dreaming of for so long was an amazing feeling. It was a culmination of passion, hard work and commitment by many people and I am very grateful for their support. Hopefully the result will enable me to line up in the Australian uniform at the Rio Olympics next year. A maximum of three women can be selected on the team, which will be announced a few months prior to the Olympics.

It was a great honour to win the Kerryn McCann trophy for the first Australian female across the line in the Melbourne Marathon and to get a big personal best made it extra special. I am excited to continue working hard on and off the training track to see what is possible. I once thought aiming for the Olympics was a crazy idea but have learnt over the years to dream big and go for it!

At what age did you start running and at what point did you realise you had the potential to represent your country?

I grew up in the country town of Naracoorte, in South Australia’s south-eastern region. My parents, two siblings and I have always kept pretty active through a variety of sports, however my first running race was a school cross-country event in Reception. From a very young age I found the longer distance races more comfortable and more suited to me than the sprints. In year 10 I was selected to represent Australia in the World Schools Cross country Championships from my result at the National Championships. I had my first taste of the green and gold and hoped that I would have the opportunity to represent Australia again one day. My next opportunity came at the World University cross-country championships in 2010 and then the World Half Marathon Championships later that year. The marathon seed was planted in 2011. My coach, Adam Didyk and I decided that I had nothing to lose by having a go at the London Olympic qualifying time of 2h 32. The Marathon was soon to become my new favourite event.

Did you play other sports when you were young? How did this mix with your running training?

I enjoyed a variety of sports until the age of 21. The football and netball community in the South East was very strong and took up most of our weekends during the Winter. My family loved it! My siblings and I also played basketball, tennis and did Little Athletics. Mum taught swimming in our backyard pool however I never took to the water like I did the land. I am sure that my active upbringing has played an important and very positive role in my running career. The decision to stop playing netball to concentrate on running in 2008 was a tough one but I certainly don’t regret it.

What does a typical training week include? How does your load and focus vary and how has this changed over the years?

A typical training week includes three key running sessions with intensity i.e. intervals, fartlek or threshold-type runs. My two long runs for the week are also very important and they are anywhere between 90 – 150 minutes in duration, depending on the phase of training I am in. On most days I have a relaxed jog between 30-60 minutes and I also do two strength and conditioning gym sessions per week.

My training load and focus is dictated by the event I am preparing for and also by my physical status and wellbeing. I communicate regularly with my coach, Adam, to ensure I am getting the desired benefits from my training.

The main change in my training over the years has been a gradual progression of volume in my sessions and long runs, as well as the addition of gym training in 2012. I have also become a lot more inquisitive about my training program and the purpose of every work out.

Is your incredible mental strength something you have developed as part of your training or has this always come naturally to you?

My parents are hard workers and have been incredible role models to me and also my two siblings. I admire the way they ‘get on with the job’ at hand. A sense of satisfaction from working hard to achieving a result was instilled in me at a young age. Whilst the hard work hurts at times, the euphoric feeling of achieving a desired result makes it worthwhile.

What has been the most memorable moment in your running career?

Tough question. The moment I saw the clock and realised that I was about to achieve the Olympic A-qualifying standard in my first marathon was certainly memorable. Other standout moments in my memory are my first Olympic Games in London, winning a bronze-medal at the Commonwealth Games, running a big personal best in the Payton Jordan 10km earlier this year and the recent Melbourne Marathon.

What advice would you give to people wanting to take up running both young and old?

Take a gradual and progressive approach. Set the ultimate long-term goal and then short-term goals to help you get there. Realise that your goals may change and evolve with time. Enthusiasm is fantastic but a training plan and routine can help to prevent injury from being over-zealous early on. Make your training social to help stay motivated and celebrate your successes. Learn what makes you tick.

Favourite running quote?

Dream big and enjoy the journey.

Favourite running pic?

My family and friends cheering for me at the 2014 Commonwealth Games.

Favourite running location?

Another tough question! I love running in forests and have been fortunate to explore some breath-taking, lush forest trails in Switzerland and Germany. In South Australia, some of my favourite scenic runs have taken place in Belair National Park – they have also been some of the toughest!

Post run... Cappucino with my training squad – Team Tempo.

Life without running... If I weren’t able to run I would find another sport to entertain myself with.

On days when running feels hard... I remind myself that I’m lucky to be able to run. There are plenty of people out there who for whatever reason don’t have that opportunity.

The craziest thing I have done for running... 40 minute Ergo Rower sessions in the living room whilst watching the morning show to keep aerobically fit for the Commonwealth Games Marathon when my injured foot wouldn’t allow me to run. It was tedious!

Thanks for chatting with us Jess. Some great advice in there and little insight into a truly amazing runner. We wish you all the best for 2016 and selections for RIO - no doubt another exciting year ahead!

This article first appeared in Runzine (Ed2)

I recently read a great article (posted by a sprint coach friend) by Vern Gambetta on the topic of the Mach sprint drills, and his personal opinion on their use. Vern discussed how the Mach Drills are NOT USED PRIMARILY as technique drills, and how the technique benefit is ancillary.

So I began to consider why we, as distance runners (recreational or serious), supplement running drills into our program. It could be argued that something as simple as adding ‘speed/sprint’ training into your weekly regime will give a distance runner better form, technique and strength, and therefore that the use of drills are obsolete. However, unlike Sprinters, sessions specifically used for strength, technique and running mechanics are not often incorporated into distance programming. If they are, the runner is often unaware of the purpose of the session.

I always use running drills in my warm up prior to faster running sessions, however this may be because, historically, I came from a shorter (long sprint) background. Those beginning running training for distances 5k – marathon may not come from a ‘shorter’ running background, thus when adding ‘sprint/speed’ work into their program, they are at higher risk of developing lower-limb related injury. Probable reasons for this are an increased load relative to faster running along with unrefined sprint mechanics.

What do I mean by ‘unrefined’? During clinical assessments, I have observed runners who are battling with ongoing overuse injuries (mainly related to their faster sessions) who do not vary their faster running mechanics from that of their easy running mechanics. The faster pace looks like a slightly sped up version of their easy pace, which may even lead to common mistakes like over striding; often linked to over-use injuries.

During long/easy runs, we often tend to choose our most metabolically efficient running technique (driven by the central nervous system). However, when sprinting, mechanics are more important in order to be efficient. Some of the important features of sprinting often include the following cues: tall hips, knees up, toes up, push the foot into the ground and bring your leg through quickly etc etc.

The idea of running drills is to create a controlled setting in which specific movements to improve sprint mechanics can be practiced via repetition. This decreases the risk of lower-limb injuries related to faster running by limiting certain mistakes such as overstriding or creating a large cross-over running gait.

It should be noted; that practicing running drills frequently does not guarantee that they directly transfer into our running technique. However, as Vern suggests, many running form improvements come from the specificity of the drill:

“It is through strengthening in the specific positions that technique is improved. I consider them posture drills, specific strength drills and functional flexibility drills. The technical benefit is ancillary. These drills do have a prominent place in a training program but if they are not taught properly and constantly coached incorrect execution and repetition will ingrain bad habits. Correct execution at the precise rhythm and tempo through a full range of motion are paramount to insure positive transfer. Posture must be a constant emphasis. Hips tall.”

For the distance runner, drills are not prescribed in isolation, but form a useful bridge between strength training/plyometrics and running itself. Focusing on precise running drills can enhance a particular feature we want to improve in our running (i.e high knees or toes up). With practice this can assist in decreasing risk of future loading injuries, and improving our running performance.

For more information about running drills, and how to incorporate them into a training schedule visit Mike in clinic. We have also included a list of popular drills below with instructional videos...

Happy Running!

Want to know what it takes to prepare for a marathon? This week we are chatting with Adelaide runner Andrea Sax who has just returned from Melbourne Marathon and this unstoppable runner has already set her sights on her next goals. Andrea had some great advice and inspiration to share with us...

Earlier this month you completed another marathon at Melbourne and achieved a Boston Qualifier - your goal time. What number marathon was this?

Melbourne was my 3rd marathon. I ran my first marathon in the Gold Coast in 2012 and New York last year and I have also run 3 ultra-marathons in the past 2 years.

Tell us a little bit about your Melbourne Marathon experience this year?

Seven runners from my Henley Runners Group headed to Melbourne to run either the full or half marathon. It was a great weekend away with some of my running friends, where everyone had been focussed on their training, the event and of course the after race celebrations! Having fellow runners to travel to places for an event is a great way of experiencing other events and a great excuse for a holiday.

The lead up to Melbourne went exactly to plan which was a great feeling and this did add to my confidence and excitement when I arrived at the start line. I had already run 2 ultras this year so I had a good base to build on but in the 6 weeks prior to Melbourne I focussed on double runs over the weekend which was a long run on the Saturday (30-34km) and a shorter but quicker run on the Sunday (10-20km). The Sunday run was specifically about running on tired legs and at a slightly quicker pace than I was aiming to run the marathon. I wanted to make sure I could hold the pace comfortably and break through that physical and mental tiredness you get in the last stages of a marathon and know that I had set myself a realistic race goal.

The marathon is often described as a very "mental sport" how do you approach/manage that side of it in your training, taper and race?

The marathon is definitely a very mental sport, particular once you hit the 35km mark but you shouldn’t underestimate the physical demands of this distance either. It’s a long way and a long time to be pushing your body so good training and nutrition is what will get you through the first 35km and your head will get you through the last 7km…… If your nutrition and training has been good then your body will get you there if your mind is strong.

I train when I am tired so I know the feeling to push through the tiredness both mentally and physically. That is why the double runs on a Saturday and Sunday in the lead up to race day are really important. I taper two weeks out of an event just to allow some rest and recovery time and feel fresh but I would still run either a 20km on the road or 2 hours in the hills the week before an event.

Now you have your BQ what will you be focusing on? Future racing plans?

Boston Marathon is April 2017 so there is a lot of training and events over the next 18 months. The day after Melbourne I registered for the Ultra-Trail Australia 50km trail event in the Blue Mountains which is May next year. I will focus on a variety of trail and road events and they will all be half marathon distances and above.

How and when did you start running?

I started little athletics when I was 6 years old and was part of the athletics team in high school. My longer distance running started with friends in my early 20s and some 20 plus years later, we are still all running together and some of those friends were at the Melbourne event.

A typical training week looks like...

I run 3 sessions per week which includes a tempo run, an interval speed session on a grass track and a long run either in the Adelaide hills or along the coast where I live. Then I include a session with my personal trainer (Duncan), a general weights session, pilates and walking my border collie. When I can fit it in through the week I add in another run or a bike ride.

Do you dabble in shorter distances? What is your favourite distance?

I have run 10km events and I really enjoy those to work on speed but when events are on offer I am more likely to enter a half marathon or 30km event to get in the distance runs.

Favourite running quote...

Run like you stole it!!!

What is the ultimate running goal?

My ultimate running goal is to break 3:30 marathon.

Best advice you have been given and what advice would you give to other runners aiming for the marathon distance?

The best advice I have been given is to stick to my planned pace and stay consistent! There have been a couple of events where I ran the first half quicker than my plan because I felt good, but then the wheels fell off and the second halves were horrible and an overall unenjoyable race. I think I have learnt my lesson now.

So the advice I would give other runners is make sure you have a great network of sports professionals so you get the right advice on training, injury prevention and rehabilitation. I think you need to vary your training to make sure you build up strength and mobility in your legs and I have found trail running has been fantastic for engaging and recruiting all your muscles and mental toughness. When you are out on the trails for 3+ hours you have to concentrate a lot more then you do running on then the road, otherwise you’ll roll an ankle or face plant!!!.

You hear it a lot about connecting with other running people who are training for similar events and this is part of the fun, keeps you motivated and pushes you to improve. When you commit to training with others it motivates you to get out of bed at 5am on a 2 degree winter morning to meet them on the track!

Thanks for chatting with us Andrea! With your consistent training you will chase down that sub 3.30 marathon in no time - we can't wait to see at what destination you do it!

To connect with this uber motivated and passionate runner you can find Andrea here...

Facebook andrea sax

Instagram andrealsax

Welcome to another "We run this town" where we put Adelaide Runner's in the spotlight. This week we are chatting with Tom Beilby. Tom has persued his passion for running after one incredibly injury-ridden SANFL career. With all those challenges behind him Tom has recently turned his focus to running and earlier this month ran a sensational half marathon at Mclaren Vale. Tom is now on track to chase his ultimate running goal - the sub 3hour marathon. Meet Tom...

Last weekend you ran an impressive 1.21.08 at Mc Laren Vale half marathon - tell us about your race...

Thanks Jenelle. I went out with the goal of running under 1.20.00 so wasn’t quite there but considering the elevation of the route it was a fair result. I had meant to go out on 3.55 pace and come home strongly but it didn’t work out exactly like that. Positively, my kilometre reps were all around the 3:45-3:50 mark which shows I’m improving in consistency.

When and why did you start running?

I always ran throughout school but focused more on football (Australian Rules) from roughly the age of 15. I had a clear focus in my mind on playing football professionally, but my strongest asset was my running capacity. For a long time, I tried to force my body into some sort of position that would allow me to play football professionally. Unfortunately, due to a myriad of injuries over an 8-year period of time, this became impossible. I had to have my left shoulder reconstructed twice before I turned 22. Coupled with that, I missed a full season with Oestitus Pubis and I have torn my right hamstring ten times. At the end of the 2014 season I re-dislocated my left shoulder again and was told that I would probably need a third reconstruction. Due to injury, I only managed to play 9 SANFL games over multiple years. At that point it became clear that I should look into other sports related passions. I have always wanted to run a sub three-hour marathon, and I was fortunate that through football I had been able to develop a relatively strong aerobic capacity.

After I decided to ‘retire’ from football I wanted to take running as seriously as I could, so I approached Michael Nitschke from both a Podiatry and coaching perspective.

My approach to training...

As mentioned, I approached Michael (the creator of the Runner Pod) due to his reputation and the fact that he was recommended to me by multiple people. I also decided, considered my injury ridden sporting history, that I would give 100% trust to Michael in terms of my approach to training. Michael has been absolutely fantastic from both a podiatry and coaching perspective. Previously, my running regime involved going out 3 to 4 times a week for a seriously hard run, in which I tried to beat my previous Personal Record every time. Anyone that knows about running training, particularly when training for a marathon, would understand that this is unlikely to allow me a long injury free training period. I knew this, but was always blinded by my own competitive nature.

Since meeting with Michael and joining the Running Pod coaching group, roughly a year ago, my training habits have changed dramatically for the better. Michael has ensured that my training is personally tailored to my situation, both from a work and injury perspective. I consider myself fairly knowledgeable in terms of fitness and health, considering I played sport at a semi-professional level, however Michael’s experience and general fitness knowledge has been unbelievably invaluable. Not only does he actively

monitor my training plan and actual activities, he will go out of his way to ensure that I am healthy and happy with the way my training is going. Whether it involves checking my kilometre splits after a race, or reducing my fears over(another) injury scare, he is always more than happy to help.

Right now I am training for...

The Hobart Marathon in January! As I mentioned earlier, I have always wanted to run a Marathon and the timing of the Hobart Marathon suited perfectly. We’ve set a goal time of 2.48.00, which equates to 4 minute kilometres. Having never run a marathon before, I could not be more excited!

A typical training week looks like...

As with the majority of people, running is not my career and as such has to fit in around a 50-60 hour working week at a Consulting Firm. Therefore a typical week (currently) looks like:

Monday – Easy Run (40-60 minutes)

Tuesday – Bike session (60 minutes)

Wednesday – Long Run (80 minutes)

Thursday – Quality Run (Fartlek, Threshold or similar) (60 minutes)

Friday – Rest

Saturday – Long Ride (3-4 hours)

Sunday – Long Run with Tempo Finish (80-90 minutes)

Basically this schedule has remained fairly similar over the past couple of months, just the length of time associated with each run has increased as we approach the marathon in January.

Favourite running distance...

Probably 3-5 kilometres. I blame this on football as our time trials were usually over this distance. I would much prefer to say 25 kilometres, but hopefully that will come!

Favourite running quote...

No pain, no gain.

My ultimate running experience would be...

Probably the Great Wall of China marathon. From a wider fitness perspective, I would love to ride the climbs featured in the Tour De France.

Best advice you have been given and what advice would you give to other

runners chasing PBs

To be honest, I am still struggling to fully follow the best advice I have been given. But I am getting closer! Multiple people, over many years, have told me that you don’t need to run your best time every run. Basically, long slow runs are just as beneficial as a hard run. Since enlisting Michael I have certainly matured closer to this approach, however I am not 100% there yet.

Closely related to this, in terms of advice for chasing PBs; do everything possible to avoid injury. I know this sounds remarkably obvious, but I know I haven’t always understoodhow important continuity in training is.

How can we link up with you Tom?

I am really a novice runner, but I am always happy to chat with anyone who wants to talk fitness.

Twitter - @tbeilby

Instagram - @tbeilbs

Facebook – Tom Beilby

Thank you for chatting with us Tom. You have faced an incredible run of injuries and are an inspiration for finding a way forward with your fitness passion - even if it wasn't what you first envisaged! Good luck in your marathon training over the coming months and we promise our readers we will give a post-marathon update!

This is the story of good mate of mine, Mick Heron. A country lad, a big family man, hard worker on and off the track and a genuinely great person all round. When I first met Mick, the first thing I picked up on is his tenacity and how much of a competitor he is.... Since then he has established himself as one of the states best middle distance runners, and still on the road to rapid improvement! Now we get to hear a little bit about his story, and gives a very good insight as to why he is such a great competitor

Over to you Mick...

8 years ago my life as a pretty standard 16 year old was thrown into complete disarray.

whist traveling from Adelaide back to the country where I grew up I was involved in a car accident. Luckily enough no one else was hurt.

After feeling tired and stupidly not stopping I fell asleep at the wheel while trying to get home at a reasonable hour. A mistake that ended with me being announced clinically dead at the scene of my accident.

Trapped in my upside down car still secured by the seat belt, the car was on fire and I was slowly drifting away...

That day someone was looking over me, with the first person on the scene being a passing doctor, then two nurses, and a couple of truckies that helped put the fire out making it safe for the passing doctor to be in the car keeping me alive. Once out of the car and into the hands of the paramedics I stopped breathing for several minutes.

From the scene I was air lifted to the RAH and immediately induced into a coma where I laid for serval days. In the early days of being in ICU the specialists informed my family the chances of me waking up were very slim and if I ever did wake up the chances that I would ever walk again were as low as 2%, with my quality of life taken right away. This was shattering for my parents to hear, who of course stayed by my side and prayed for some sort of a miracle.

Luckily enough things have fallen in my favour since those first few moments that ended everything.

Before the accident I was quite a normal 16year old guy, playing Aussie rules football with all my mates. I had just started an apprenticeship as a carpenter hence the travel to and from adelaide.

Since the accident I have really taken life in my stride (quite literally). I have always been quite a positive person and always looking on the bright side but after this "slight mishap" it has become quite apparent I am so very lucky to still be here and being able to enjoy life with no limits.

If I ever get upset at things in life and when things get hard even at training when i feel like I can't go anymore, I stop and think to myself I have no reason to be upset I am still here and that is the best thing anyone could ever ask for.

As for the pain we all endure while training for the things we love in sport like success, once again i think this pain now has nothing on the pain I have already been through - just knuckle down and 'GET IT DONE'

I run because I have always loved to run even before the accident I was always out for a run trying to keep fit and run faster than anyone around me. And on top of that my desire to run now comes through the drive I have to do the best in life I can.

I was told in hospital I may never walk again. so now for me to able to run is just a huge achievement for me as an individual. Of course with natural instinct i want to be the best but for me even being able to run how I can really is the best feeling ever.

Most recently running has taken me overseas. Early this year myself and two good mates of mine Jack Harvey (400m hurdles) and Tom Robertson (400m hurdles) headed to germany to race in a eurp athletics curcuit. (flaunders cup). We were based in KOLN, Germany and travelled to belguim 3 times. switzerland twice, and france to race. It was an experience I will never forget. To think in only my second season in athletics, I headed to europe for a run is really amazing. While overseas I managed to run a personal best time, not a big break through but just enough to PB and with it keeps me motivated to train harder and do all the little things that make the big results so much more valuable.

A typical training week for me...

Monday starts with a track session that evening

Tuesday I usually wake up for my morning run I have cheeky 7km loop around the north Adelaide golf course that you would find me on.

Tuesday evening I jog for 30-40 minutes before gym and then a solid strength and conditioning session

Wednesday is another gym session in the arvo.

Thursday morning I head out for my morning run again then a 30 min jog before gym. (stability and core work)

Friday I am back out on the track for another session.

Saturday if I'm not working I get a little sleep in and a much needed rest day before we all get tother as a squad and head to hills for our longer session for the week.

During the week I try my best to get to yoga and the beach for recovery regardless of the temperature, helps take your mind off the sharks... :P

Favourite running distance...

my favourite running distance at the moment is 800m, i am currently stepping up to take on the 1500m also. In saying that, I find my aerobic strength comes quite naturally and I enjoy a long run also. I could settle in with a comfortable pace and run all day if i had to. Sometimes I get carried away and seem to head off to quick in my longer runs then find myself trying to hold a pace a lot quicker than usual.

Favourite running quote?

My favourite running quote come from a close training partner of mine 'STAY HUNGRY'

keep your eyes on the goals you've set and stay hungry. Always be ready for a hard session and don't back out when things get tough.

I think my experience has changed me in a good way. I mean a lot of what I have done and where I am now really is because I have realised life is so precious. I'm the sort of person always on the go and looking to better myself.

I strongly believe, in life we all make our own luck and doing things constructively in life really does help you become the best we can be.

I know now, when I am ever faced with an opportunity that I think I want to pursue I put everything I have into it and then I can sit back and think well I have done my best and what will be will be.

My family are the best bunch anyone could ever ask for they have supported me through everything and with out them I wouldn't have got up as easy as it seems I have. I now have the brightest outlook on life, always wearing a smile.

My experience in running has been the best i could ask for and I have also had the pleasure to run around the world while even back home in Adelaide meeting the best group of people with the same goals as myself - staying healthy and happy.

As I have only recently returned home from Europe my season has been put back a little and I will start a little later this year but my goal is to run another PB in the 800m and 1500m this season, that will qualify me for both events in the Open National championships.

My goals are to take my running as far as I can at a national level and my ultimate goal would be to make an Australian team... a lot of hard work but I feel like nothing is out of reach is we set out to achieve it.

Thanks for chatting with us Mick, no matter how big your goals we know you have got them covered - you have already conquered much bigger odds!

Were you one of the 30,000+ people that ran the City to Bay on the weekend? If you are keen to keep that running momentum going we have 9 more upcoming local SA race suggestions to keep you running in 2015...

1. Mclaren Vale (5km, 10k, & Half marathon). Now we don't need to sell Mclaren Vale to you! A sensational course with a distance to suit everyone!

2. Kuitpo Forest. Trail running is great for the soul and also a way to break up your training terrain (read about the benefits here). A 10k and 21.1km, with scenery that will make the trip worthwhile!

3. Yurrebilla Ultra. This 56km trail run is not for the faint-hearted. But for those who are prepared and like the longer races this will be yet again a GREAT event!

4. Park run. If you like it a little bit shorter or want to test your speed be sure to join in on your local Park Run This FREE 5km event runs every saturday in the city, Lochiel Park and Victor Harbour. A great way to test your speed and add a little "race" excitement into your running.

5. Fright night family fun run - If you are not easily spooked and are looking for something for the whole family on Halloween why not join in on this freaky fun event!

6. La Femme 5km - sorry boys this one is for the ladies! Adelaide's only all female fun run! Conducted on a picturesque course around the city and North Adelaide. SUNDAY 27th SEPTEMBER!

7. Blackhill challenge - As the name suggests, this 10km and 15km event is great for those seeking a bit of challenge!

8. Operation Flinders - why not get together with your friends for a relay event? Team and individual entries available for the 18km, 34km, 50km and 100km!

9. If you are looking for a final race for 2015, each year SARRC runs the Fanatics Half Marathon on Christmas morning. This race is not timed but if you are looking for a festive run on Christmas morning with a great bunch of like-minded runners then this is the race for you. We are pretty sure you will earn a second serve of pudding over 21.1km!

South Australia has loads of great events for runners. For a comprehensive list visist RunSARun.

If you would like some coaching and guidance to take your running to the next level or train smarter for your next race, contact us now.

Happy Running!

Another week and another inspiring Adelaide runner to share with you. This week we are chatting to marathoner and running dad, Paul. Here is what he had to say...

Apart from being a runner I am a Dad to 4 boys, husband to my amazing wife Sarah and work in IT as a Network Administrator. I started running 5 years ago, in September 2010, when I ran the City2Bay fun run (12k) with my younger brother. After I crossed the finish line I was immediately hooked on running & haven’t stopped since.

Before I was a runner I participated in many other sports. Played footy as a teenager into my early 20s as well as table tennis. I then kept fit by playing mixed netball for several years. I've always been very competitive and enjoyed playing sport and being active.

Balancing running and being a Dad is a tough balancing act. It has taken a lot of trial and error to find a training time that fits best with family. Running at night after my boys are in bed works the best for me at the moment. I usually head out around 8pm. It can be difficult though especially when I need to run a 20-30k long run for marathon training at that time of the night or a speed session after busy day at work. A big reason I run is for the thrill of race day. I am super competitive and a big motivation for me is always seeking to improve and to set a PB in my next race. It’s about testing myself and finding out what I’m capable of. Running also is a great stress relief for me and gives me the energy to be a better Dad. It also sets a healthy example to my boys.

What are the biggest challenges for you as a runner?

Finding the time to run while still spending quality time with my young family, especially during longer mileage training periods like when I’m training for a marathon. Also finding motivation from within on some nights when I don’t feel like running after a particularly busy or stressful day.

What does a typical training week look like?

Recovery run of 12-14k on Tuesday night.

Interval, tempo or steady state run of 12-16k on Wednesday & Thursday nights.

Friday and Saturdays are rest days unless I have missed a run earlier in the week, in which case I will run Saturday morning.

Sunday night is my long run, it’s just the distance that varies depending on what I’m training for. Currently around 28k during marathon training with a 35k run to come in next couple of weeks.

Favourite place to run?

Anywhere along the Adelaide coastline. There’s something relaxing and enjoyable for me about running near the beach. Not somewhere I often get to run though.

Favourite distance?

The marathon. For me there is no sense or achievement or feeling that compares with finishing a marathon! My first marathon was Melbourne Marathon in 2013. Finishing on the MCG was so incredible and definitely the highlight of my running journey so far.

Favourite running quote

To give anything less than your best, is to sacrifice the gift. -Steve Prefontaine

3 top tips for Adelaide Runners or working parents who would like to start running

1. Set yourself a goal to run a certain event distance (i.e. your first 5 or 10k event or the City2Bay). 2. Follow a training plan or find a good coach to give you guidance.

3. Don’t try to run too fast or too far quickly. Build up slowly and increase your distance or time spent running no more than 10% each week with every third or fourth week a lower mileage recovery week.

Paul is currently training for Melbourne Marathon and is looking forward to returning to a race that holds incredible memories from his first marathon and that awesome MCG finish. "I have had a tough year where injury, work & family circumstances and illness have meant I have missed a lot of running. So, for the first race in a very long time, I’m not setting any time goal, but are just running this for pure enjoyment and for the satisfaction of finishing my first marathon of the year".

If you would like more inspiration from Paul you can follow him on twitter and instagram.

Thanks for chatting with us Paul. Not only are you are super dad but you have an incredibly sensible approach to running which is probably why you so successfully balance it with your very busy life! Good look for those final long runs for Melbourne.

Welcome to the first of "we run this town" series where we put Adelaide runners in the spotlight. This week we are chatting with Andy who is now on his way to Bristol to run a half marathon. Andy is a true inspiration to the running community and walking proof that with hard work and dedication you can achieve anything you set your mind to. Here is what Andy had to say....

Your running journey started with you at 140kg, at what moment did you decide "i'm going to run?"

When I weighed 140kg, I had lost all hope of ever losing weight and had no motivation. I was content with knowing I would die morbidly obese because it would be impossible to lose the weight. I had tried before, lost a few kilos and would always put it all back on within a couple of months. Then I began talking to Andrew 'Buzz' Townsend (Masai Running) who once was overweight until he started running. Over a few years he went from being overweight to running 12 marathons in 12 months. He made me believe that I can run and all I had to do was just that, run. By doing this the weight would come off however I was extremely skeptical about it. I had never seen someone my size (140kg) running, walking yes, but not running. I set the goal of running in the City to Bay (Kurralta Park 6km) event. I had four months to train and began running intervals of 30 seconds run/walk which I would do five times. Each week I began to increase it up 30 seconds. By the time of the event I was only able to run 2km without stopping. At the start line I cried with nerves as I genuinely was scared. I ran the event with my gym buddy who encouraged me for the whole 48 minutes it took me to finish. I lost count of the amount of times I had to have a walking break however sprinting across the finish line with the crowd cheering was the greatest feeling in the world. I wanted that feeling again, I wanted to run again, I needed to run again. Nearly 18 months later and I still get the same feeling every time I finish a run no matter the distance.

What are the biggest challenges you have faced with running and training over your training so far? How do you overcome them?

One of the biggest challenges I faced was learning to run my first 5k. Although I had entered multiple 5k events, it took me six months to be able to run 5k without stopping. Mentally it was one of the most challenging times as I didn't feel as though I was getting anywhere. I trained five days a week and put in so much effort, yet continued to fall short. It was during this time that I hated running and it really wasn't enjoyable because I wasn't able to reach my goal. My confidence and motivation was tested, resulting in many days of giving up. During these momemts of despair I was able to explore why I wanted to run over other cardio exercises. I wanted to prove to everyone but mostly myself that I can do it. After each run I would celebrate it as a victory. I would always aim to run an extra couple of metres each time. If I fell short I would remind myself that I have it my best and would try again tomorrow. When I did achieve the goal of running 5k non stop, I cried. Then the next day I went running aiming to run further.

Now I run because....

It is who I am. Running for me now goes beyond health and fitness. I have regained my health through running however I continue to run because I crave the sense of freedom I get from it. When I run by myself I am able to clear my mind and be free. I love running at events and feeling the spirit of the runners. It is such a thrill standing at the starting line knowing that you're about to do something that not many people are able to do, all while surrounded by people who love running as much as you. The sense of community is extraordinary at the starting line.

If you could give advice to someone who wants to make a lifestyle change and is thinking about taking up running what would you say?

The first piece of advice I was given about running was to find a 5k event in three months time and enter it. Whether you have to walk/run like what I did or are able to run the full 5k it will set you up to become a fantastic runner. Setting weekly goals is very important to track you progress as well as a friendly reminder as to how far you have come with your running. It is important to understand that your first 5k will always be the hardest, but once you can run this I truly believe it does get easier to increase your distances.

What keeps you motivated?

Having events to train for is extremely motivating for me. I try to always have an event lined up to train for and to look forward to. Crossing the finish line and achieving a PB is one of the most exciting feelings. All your hard work has paid off and it shows how much you have improved.

Also looking back on where I started from at 140kg and only being able to run for 30 seconds, pushes me a lot in my runs. At every event I always think about how I am saving my life by running. When the run gets difficult I think back to those first runs as a reminder that I can do this, we can all do this!

Favourite distance?

It definitely would have to be the half marathon (longest run to date). I've done a few of them now and enjoy that you have time get into a rhythm. For me it is still an endurance run so the challenge is still there which is possibly my favourite part of it.

What does your typical training week look like?

Monday- AM 10k 6:30 pace. PM weights

Tuesday- AM incline interval running. PM weights

Wednesday- AM 10k 6:00 pace. PM weights

Thursday- Rest day

Friday- AM sprints and incline running. PM weights

Saturday- Torrens Parkrun then weights

Sunday- Long run- 12-21km depending on how the body is feeling

Your ultimate race and your ultimate running goal?

I will be running the Paris Marathon in April 2016 which will be my first marathon. Ultimate race would be to do the New York Marathon. Ultimate running goal would to be able to run a sub four hour marathon as well as complete a 100km event

Your favourite running quote?

"When your legs get tired, run with your heart"

"If you run, you are a runner"- I love this quote as when I was 140kg running for only 30 seconds being told that I was a runner by runners was one of the most encouraging things.

My top 3 tips or advice for beginner runners...

1. Set short term and long term goals

2. Accept that it isn't easy to learn to run, however understand that it is the greatest thing you will ever do for yourself.

3. Never give up, never give in and always be the hardest worker in the room.

Thanks Andy for sharing your story with us today, you are walking proof that you can achieve anything you set your mind to with persistance and hard work.

For more inspiration from Andy, follow him on Instagram - chubs2fitlifeor you can catch him at the Torrens Parkrun (that is when he isn't running overseas!)

Finally, If YOU want too want to start running but don't know where to start, we provide a range of coaching and assessment services for recreational runners. Contact us now for more information.

Editors note - as we post this Andy has run his Bristol half marathon! Congrats Andy on another spectacular half in the books!

Inspiring Adelaide Runners can be found here!

Next week we launch the first of our "we run this town" series where we put local Adelaide Runners in the spotlight. You may have seen these faces on the tracks, trails and at the start lines and now you can learn more about them.

From the beginners to the elite we will be sharing their stories, training tips and INSPIRATION.

Make sure you subscribe to our blog so you don't miss any of this exciting series!

CONGRATULATIONS

to everyone who ran at the Adelaide Running Festival on the weekend!

With perfect conditions, a great course and such an amazing sense of community it was truly a great event for all.

So what now???

RECOVER

No matter how you crossed that finish line (smiling, crying or crawling) you have an important task ahead of you - RECOVERING!

This is especially important for the marathoners... but even if you tackled the half marathon or 10km the same prinicples apply (however you may not need quite the same duration).

Don't be fooled in thinking that once that (incredible) muscle soreness has subsided that your are recovered and ready to resume full training again! Whilst those first few days are critical for your recovery what happens over the next few weeks is also important.

Here's a simple guide to help you through your recovery process...

In those first few days...

REST. This is relatively easy to do while you are still experienceing the post-race soreness. In these initial days it is important that you consume a nutrient-rich diet as there is much muscle repair to be done and your immune system is not 100% - so also steer clear of any coughing/sneezing people!

Once you are ready to resume activity...

Start out slow and short. If you wish to jog - keep it at an easy effort. This is also a great opportunity to put in some "light cross-training". Remember if easy running doesn't feel EASY then you probably need more REST!

After 1-3 weeks of light training...

You can gradually start to transition back to full training. Note that the key word here is "gradually".

There is no magic amount of time to recover from a marathon. Everyone will recovery differently. It is important to assess how you are feeling at each stage of the recovery process.

Investing your time and energy into a full recovery now will ensure you go in to the next training cycle with reduced risk of injury and greater potential to chase those PBs.

Don't set your training back by rushing this important process. Remember your body just ran 42.2km and that is no small feat. So be sure to show it the respect it deserves and allow it a full recovery.

REVIEW

While you have a little extra time on your hands with a reduced training load, reflect on your training cycle and race day. What went well? what didn't? What will you do differently next time? This is also a great time to look over your your training data (if you record this) - can you spot any trends? If you don't know what you are looking for you can always consult with a coach.

PLAN

Set your next goal. Even if it is a year away... have something in the calendar to work towards. There are lots of short races over the summer months... a great opportunity to improve your speed.

Check out Run SA Run's Facebook page for all the upcoming running events in South Australia.

REPAIR

In the thick of a training cycle it is common for runners to ignore niggles and injuries "I'll just get through the marathon and then I will worry about it". Make sure you seek treatment or advice to address any issues, pain or discomfort you are experiencing. By being on top of such issues you can reduce/eliminate your downtime and ensure the lonjevity of your running.

If you are not sure where to start perhaps consider a running assessment.

If you would like any guidance for a recovery program, injury treatment or would like to work with a coach toward your next goalcontact us now. We love to talk running!

Now go and look at that medal again and relish in the victory of your achievement!

In case you missed some of the excitement from Fitzy's 5 2015 we are sharing with you some pictures from the final bend - can you spot anyone you know?

I am sure everyone who raced this year would agree it was a well organised event along a spectacular course. With such a mixed field from recreational runners to elite athletes, everyone can enjoy this great race. If you are looking for a fun and fast 5km for next year be sure to put Fitzy's 5 in your race calendar.

Above all this race supports an amazing cause which you can learn more about here. For more information visit the official page at Running SA.

I remember the first time I ever stopped to think about shoes specifically for running. It was 1996 and I was 11 years of age. My first ever running shoe, which I used for sports day and anything else activity related was the Asics Tiger Touch. I couldn’t tell you if it was expensive, in fact I think they may have been hand me downs from my brother Tim. However, I loved these shoes specifically for running. They were ‘under-complicated’, light enough and what I would refer to as ‘responsive’ (even now). When they wore through the outsole, and then into the midsole I had to get another pair, and I needed them ‘right there and then’. However the local sports store didn’t have my size…..so what did I do? I convinced mum that I would grow into the 9’s, even though I was more like a size 7.

Asics Tiger Touch

I can remember not changing from the Asics Tiger touch until 1999, and now 16 years on the Tiger touch is still sold, however more so as a casual shoe as opposed to ‘touch football’ (which I believe it was intended for). I presented to the local sports store, a little older and a few more miles under my belt looking for bigger and better again. In the Riverland, there were not many options besides Asics to be honest. They sold Asics for running, football and netball and they sold them quickly. Asics had the name at the time, and were at the front-line of research and development. I knew it was time to try something different, so I moved into the first high mileage shoes (or what I like to refer to now as a ‘heavy’)

Asics Gel GT 2050

The Asics Gel GT 2050’s had Gel cushioning, and large medial Duomax stability posting from the middle of the rearfoot to the forefoot (which 2 models later was reduced solely to the medial midfoot only – probably for weight reduction purposes). These bells and whistles in this shoe were designed to decrease risk of injury via reducing ‘pronatory’ forces/movements. I still have this shoe to date, stored in an old cupboard – with the plantar wear of the forefoot grated down on the lateral side of the shoe (as the medial side was far denser). I did enjoy this shoe for jogging and training, but found it ‘not as’ effective for racing – as it felt like ‘a lot more’ shoe than the tiger touch.

It was at this stage I developed my first signs of medial tibial stress syndrome from the increased running mileage, worn out shoes and more than likely other running mechanical attributes that lead to medial tibial stress syndrome. I can date this moment (1999) was probably when I was first interested in lower-limb function and biomechanics (now 16 years on, I have been practicing Podiatry with a lower-limb biomechanical focus, helping runners for almost a decade – not to mention wearing the Asics Gel DS Trainer 20). It was also 1999 when I began to utilize the Internet to research footwear for my running – which lead me to investigate for ‘lighter’ shoes to assist me in racing. So in the year 2000, my next shoe was the Asics Gel DS Trainer

Asics Gel DS Trainer

At the time, this shoe had to be ordered in by the local store as the shoe was a bit too ‘specific’ to be stocked in store. It was a lighter weight Asics shoe – which I viewed perfect for training. I raced in the shoe for cross country and other road running events (and still have some of my best memories in this running shoe). However, only a month or so after this purchase, I realize…..they weren’t Asics lightest shoe at all. In fact they weren’t even a racing shoe, they were referred to as a ‘performance trainer’.

My Internet search (in the yr 2000) showed a shoe looked something like this:

Asics Gel DS Racer 5

I had to have these racing shoes! At this point (2001) I was running and competing a lot more and I had 3 shoes on the go:

Asics Gel GT 2060 (updated version of the 2050 – not a lot different – the 2070’s reduced the amount of Duomax in the medial column of the midsole) – Heavy or Mileage TrainerAsics Gel DS Trainers 6’s – Performance TrainerAsics Gel DS racers 4’s or 5’s – Racing flat

While this looks like an Asics advertisement, you have to understand that in the country, there were not many other options for sale in local stores. However, what I didn’t understand, is that most shoe companies were doing similar things. It was until my much more talented training partner (and eventual best man at my wedding) came out to one of our sessions with a new set of racing flats. The Nike Zoom Streak (14 years on I am wearing the Nike Zoom Streak 5). Even to date, he will claim these were the best performing shoes he ever wore.

So since 2001 (at 16 yrs of age) I began the habit of having 3 shoes on the go. Back then I didn’t realize that the evidence would fall towards that variation of footwear throughout the week, would assist in decreasing injury risk (Malisoux et al 2015). I normally picked the shoe for the activity type – for example. On my long/easy runs, I would tend to wear my heavier shoe (as I wasn’t fussed about the pace I was running at). At 16, I more than likely didn’t have the strength to wear shoes will less substance (DS Racer) for a longer, easier run without getting tight calves, but I never got this when I wore my heavies. However, when I ran an interval/repetition session (with heavies or racing flats) I would normally get tighter calves regardless of shoe (as when I ran faster – I would run a lot more often with a midfoot/forefoot strike – loading my calves more often). So I simply chose to wear my racing flats for these sessions, to knock of a few seconds of the 200 – 400m repetitions. The 3rd type of session I would do was more like an extended effort (tempo or threshold run), and this was the halfway session which I wore my half way shoe (performance trainer – in this case the Asics Gel DS Trainer). This shoe ‘felt’ perfect for this particular session.

While I don’t believe every runner requires different shoes for every session they perform, it is a great tip to have at least 2 different shoes on the go (that may be structured a bit differently – whether it be the stack height/weight/drop). These subtle variations in shoe geometry may lead to alteration in load from day to day that leads to ‘over-loading’ running related injuries.

However, it can be quite daunting heading into a running specialty shop and seeing such a ‘large range’ of footwear to select from. Where do you begin?

Here are some of my tips when choosing a variety of shoes for your consistent training week.

TIP #1

Get advice from a Running Specialist, like ‘The Runner’s Pod’ for you mileage/heavy shoe. Most brands will have a variety of Heavies that are categorized into areas ‘related’ to foot type (Stability / neutral) for your comfort, i.e a higher/rigid foot may prefer a softer shoe while a flatter/mobile foot may prefer a ‘more rigid – stable shoe’.

TIP #2

Pick the shoe design/geometry for the ‘activity' you are performing

(read about variation of training here)

Lightweight racer – Racing / speed work (repetition/interval)

Performance Trainer – Tempo/steady/threshold running

Heavy/Milage Shoe – Easy/Longer running

TIP #3

While there are many brands to select from, make sure you try a variety on, as one brand may just have the perfect Geometry and fit for you specifically. Make sure the shoe feels very good from the get go along with trying the shoe at the pace you may intend to run use it at (picking a performance trainer – run at tempo race on the treadmill/outside the store (the best running shoe retailers will allow this)

The team at The Runner’s Pod have been exploring various footwear for almost 20 years. Along with practical knowledge, we pride ourselves on being up to date with the running footwear industry. For expert advice, from a team of passionate runners contact us now.

One of the most appealing things about running for not only myself but the majority of those that run, is that it can be done almost anywhere in the world on almost any terrain. In fact, there are many runners that spend their life searching for the most rugged terrain they can find in search of a physical/mental challenge, with the reward often being a beautiful journey or reaching the pinnacle/peak of a mountain with a landscape that few only get to see on a postcard.

I look back of when I chose running as a sport to pursue, I was 14 years of age, living with my family on a large cereal producing farm, a location called Taplan, near the Victorian border, 40km away from my closest rural town, Loxton. 11 years down the track, I now realise how lucky I was to have some of the most forgiving running circuits I’ve ever run on. The farm had a nice variety of terrain including some nice flat sections, a few steady inclines but more importantly, very appealing red soiled tracks with a top layer of different textured sand and soils that almost paint the picture of the roads you see on a Kenyan running documentary.

The age of 18 saw a large change, when I first moved to Adelaide to study Podiatry which meant goodbye to the chance to step out my door straight onto forgiving trails and welcome footpaths, bitumen roads/streets and plenty of miles to reach the local parklands. While I found the initial change to be less forgiving, with a higher incidence of knee and ankle related injuries in my early days in Adelaide, still to date I tend to relate that to the surface changes that took place, however it may well have been other factors, such as an increase in load/intensity through my change in training or even a combination of factors?

What terrain is best to train on? Well as I have become both a more experienced runner and practitioner over these past 10 years along with following the evidence, it appears to be that a ‘variety’ of terrain may be the key to decreasing Running Related Injuries (RRI).

While many of my training partners and patients may have a terrain they train on more often, it’s clear our body’s tissues have an amazing ability to adapt to ALL types of running terrains. While I still have a preference to run on the dirt strip right next to the bitumen footpath, I question now whether this is my subconscious picking this surface as an effect of my first days of running on the farm or whether my central nervous system leans towards picking the ‘softer’ trail as a protective mechanism of preventing any RRI?

However, as I am getting older I am now spending less time chasing times on the circular athletics track, I have now moved further out in distance onto the roads. So logic tells me that if I am to ‘perform’ better in these races, I am going to have to place a focus on training on the road to prepare my body to handle the stresses of road running. Many of my weekly miles, both easy and tempo pace, are now performed on the road, however never do I neglect my grass and dirt trails to mix up my weekly terrain.

My most enjoyable run/session of the week is always my Wednesday run, where I pick a trail around the region of Adelaide, whether it be chambers gully, Belair national park, Anstey’s Hill or Second Valley Forrest. Perhaps as I am getting older, this run is more mentally rewarding than physically. However one thing that remains consistant about trail running is the variety that occurs in these runs. The undulating terrain and angles that make a trail run challenging, may be the very reason why the body, in the long time, may find it rewarding. These runs demand consistent concentration, consistent variations of running technical attributes including, but not limited to; constant changing of stride length and related cadence, variation of foot strike positions, alteration of the position of a Centre of Mass relative to our foot strike and increase movements of our joint axes throughout the lower-limb (especially within the foot). This consistent variation of kinematics no doubt contributes to constantly changing kinetics through the run that may inevitably lead to decrease chronic localised anatomical loading. While the chances of an acute injury (such as a lateral ankle sprain) may be higher on a run like this, it is the exposure of the body to this environment that may also decrease our long-term risk of acute injuries (increased strength and/or proprioception through this training). A few other possible benefits include decrease ground reaction forces on the softer terrain, an increased ‘stiffness’ adaption of our tendons that may actually assist our mechanical efficiency when we decide to hit road/track races.

However, if your aim is to run a 10km road PB a runner cannot neglect training some quantity and quality training on the roads. Our Central nervous system is clever and as we add some road running to our regime our tissues and joint kinematics will begin to adapt to the road as we develop ‘better timing’ as the relationship with the terrain enhances. However, like anything, the body’s tissues need ‘time’ to adapt to a terrain. So if you have spent more time on the trails, the introduction of ‘road load’ should be progressive allowing both your CNS and body to adapt without exceeding the body’s ‘threshold to injury’. This also works in the reverse, as a road predominant runner may move to the trails, tendons and softer tissues may need a adaption phase to become accustom to increase tensile/compression/shearing stresses involved with mixed terrain (i.e. – increase inversion/eversion moments across the Subtalar joint may increase tensile/compression stress across the posterior/lateral compartments of the lower-leg). Furthermore a track runner may use this theory if tissue stress preparation, and introduce increments of track work progressively throughout their ‘pre-season’ so that when the summer season begins, the increase demands of the speed of track running will not be highlighted by a sudden change of environment.

So in overview, a variation of running terrain may enhance a runner’s chance of decreasing RRI, and may in fact assist in improving some physical attributes related to running performance. There is no ‘perfect’ or ‘one size fits all surface for running. It’s also very important to note that if you goal is to perform at a big trail race, a runner should make a focus on training on those terrains, just like a road runner cannot neglect the positive stimuli they will get from practicing sessions/easy running on the road. One thing is for certain though; every runner is very different and takes part in running for different reasons. I can clarify now, that after 15 years of being a distance runner, I search out for the most ‘therapeutic run’ I can find. While we have discussed the physical benefits of varying our running routes, we cannot neglect the phenomenal psychological benefits that we get from changing where we run from day to day. It no doubt contributes to that famous ‘runner’s high’ that enhances our mental drive to continue to search for improvement, not to mention can be experienced on every continent in the world.

Mike’s Top 5 most memorable running locations over the past 15 years:

Ingalalla Falls – Second Valley Forrest (South Australia). Trail/Forrest

Man of Store trail and surrounding mountains – Isle of Skye (Scotland)

Border Track/Settlement Track – Sunset National Park (SA/VIC border). Red Soil track

Gruenwald – Berlin

Alva Highland Games – Alva (Scotland)

To maximise performance and reduce risk of injury it is important to have a variety of running in your program. Once you start looking into adding some variety you will come across a lot of different terminology used to describe the different types of runs. Considering there are only so many days in a week how do you decide which runs will be beneficial to you? Because we are all about making Runner’s lives easier, in this article we aim to brief you on the different training zones that are useful for improving your running performance (Jack Daniels 2005).

And of course, if you would like some assistance on how to build these 4 types of running into your running program contact the friendly team at The Runner’s Pod now ... we love to talk running!

Easy

The easy run makes up the largest percentage of most running programs. It describes a running pace that feels comfortable and can be maintained for an extended period of time without stress.

Easy running is prescribed for warm ups, cool downs, base building, long runs and sessions following and preceding “harder effort” days.

This “relaxed run” is an important part of any program for building a base of aerobic capacity. For track athletes it is their winter running and for longer distance runners it is the foundation on which they prepare for their endurance events.

The easy run is a great run to do with a team mate or training partner. At the right intensity you should be able to comfortably maintain a conversation throughout the run.

Tempo/ Threshold

Tempo or Threshold running helps us bulid anaerobic capacity. Faster than easy pace but not quite race pace, Tempo and Threshold session are run on the “threshold” of building up lactic acid.

While it is not an exact science and of course your effort level will vary with the type of tempo or threshold session you are doing, but generally these sessions are run at 80%-90%.

Threshold running is great for improving endurance, and perhaps developing ‘tolerance’ to running close to race pace (but in a controlled setting).

Intervals & Fartlek

Interval training is great training for a runner to improve their aerobic capacity. Interval running is performing efforts at a ‘hard running pace’ (but not all out effort) followed by an active recovery (usually slower running/jogging) for a short time frame. Recoveries may be the same time frame as the effort or slightly shorter (normally 1-3minutes), e.g. 4 x 3minute efforts with 90 seconds active recovery. Due to not having a ‘complete’ recovery, each interval effort will require more effort as the session gets deeper.

While Interval training has great physiological benefits, it also is great to create ‘variety’ throughout your weekly training cycles. It also creates an environment to practice the pace you may want to race and learn to ‘tolerate’ that pace.

Repetition

Repetitions are all about quality running and finding your running form. In these runs you will run above race pace.

With more generous recoveries than Intervals, in a repetition session you will try and achieve close to the same quality of repetition each time.

Repetitions are a great way to get you “lighter on your feet”, improve your running mechanics and a great opportunity to ‘think’ about your technique.

Benefits of Varying Training – Load Management

While it is very important to understand the varying training zones in order to better your conditioning relative to running, it’s also worth noting that each training zone will ‘tend’ to alter the type/degree of ‘load’ on the body. Nielsen et al 2014, looked in volume vs pace in relation to running common running injuries. If runners tend to focus on excess volume (easy/long runs) it seems that they may be prone to knee related running injuries, while those that focus on interval/repetition running may tend to load the lower-leg more, and are at higher risk of calf, Achilles and foot related injuries.

It could be assumed that the gait changes that occur from moving from easy pace through to repetition pace may lead varying load on your body (easy running may have a higher percentage of heel strike – that leads to increase vertical force loading and knee load while faster running may load the lower-leg more so due to increase midfoot/forefoot loading).

Understanding your training zone load allows practitioners to hone into working out why you may develop persistent ongoing running related injuries. Not only are we able to accommodate/alter/vary your load to decrease risk of injury, we can keep you running and developing you in areas that will assist you long term.

Want to add some variety to your training program or would like some guidance on what paces you should be hitting in these sessions? Contact a friendly coach at The Runner’s Pod now... we love to talk running and our coaching services can span around the world! Check out our coaching services here.