Focus on: running - 5 tips on long distance running.If 2020 has been good for anything, it’s giving people a greater focus on exercise, albeit social distancing. And what’s easier than strapping on your running shoes and heading outdoors

FOCUS ON: Running | 5 tips on improving your long distance running

If 2020 has been good for anything, it’s giving people a greater focus on exercise, albeit social distanced. And what’s easier than lacing up your running shoes and heading outdoors? For some, not easy at all. While there are many couch-to-5k programs out there, our in-house running expert, PT Anthony Collum, is the best in the biz when it comes to pounding the pavement – whether it’s your first 100m or a marathon.  After a junior career in high performance track and field, and rugby union, Anthony decided to follow his passions in the fitness industry while also undertaking university studies in the health and fitness field. He is currently finishing his final year of a Bachelor of Sport and Exercise Science at the University of Technology Sydney majoring in Exercise Science.  Outside of the classroom and clinic, Anthony still pursues his love of track and field both as a competitor and coach. He has been on the UTS Elite Athlete Program as one of the program’s key sprinters since 2014 and has competed at the Rio 2016 Olympic and Beijing 2015 World Championship trials.  Ready to go far? Here are Anthony’s top 5 tips for nailing that mountain trail or marathon course.  

1. Work your way up to it

Regardless of your running ability, you would want to be completing, at a minimum, 14km of running a week leading into completing a race to simulate the volume of the event. This is to avoid tendon and stress related injuries. The way I would best put it is running the City 2 Surf without clocking up some kilometres is like entering the Tour De France and your only training is cycling down the road to the local shops.   

2. Do a speed test

Complete an anaerobic test to ascertain your optimal aerobic pace. A speed test – say an 800m or 1km time trial at 100% intensity – can help runners prescribe their optimal speed, heart rate and exertion so they do not burn out mid race.   

3. Learn technical drills

All runners also benefit from refining their running styles. Drills improve running economy and energy conservation, and have a strengthening effect on the key muscles involved.  

4. Get a run coach or physio

 Every natural running style has its own unique strengths and flaws, so seeking out a run coach, strength and conditioning coach or physio to assess and breakdown running gait can be a useful assessment for the prescription of tailor-made drills.  

5. Have a race-day routine

This includes your activities, diet and sleep the days leading into the race. To be best prepared physically and mentally for race day, the 48 hours beforehand should be as consistent as possible.  Want to feel that runner’s high? Contact us today to get you run fit.
The Healthfix difference

The Healthfix difference | 5 ways we’re a health club (not a gym)

1. We look at you and your health as part of a whole.

Integratively. Holistically. Think of it like this: were you to fall down the stairs and hurt your hip, as a health club, we would look at the root cause of the injury, not just the prevailing symptoms.  Our approach is about bringing people back to base level exercise and fitness. This, of course, has multiple benefits – sure, the physical, but it also shores up mental and emotional strength.

2. Number one is to heal.

Healing is the immediate cessation of what might be bothering you. It could be, and often is, pain. But it might also be a mood, or lack of motivation, or zero energy. Finding and fixing that initial touchpoint is the first step on the road to a healthier you. And because we’re big on making our people feel connected, Healthfix has a strong focus on socialising and fostering community. We believe if the mind is right, the body follows. 

3. The second? To restore.

Sure, you’re moving okay. Maybe even exercising a little. But you’re not where you want to be in terms of physical function. Our team of trainers, therapists and experts can get you back up and running, literally or figuratively.

4. Okay, feeling good! Let’s make it your new baseline.

The foundation from where you can springboard to excellent health and fitness? Nothing gives us more joy than seeing our clients go from strength to strength. (Even if that means they don’t need us any more.)

5. Now for some serious health goals…

We’re excited to help you get to them. Some of our favourites have included running a marathon, losing 20kg, managing depression, having a baby and, our favourite (believe it or not), never seeing a physiotherapist again! We believe healthcare is simple, and that the right metrics can help truly measure your success. We believe in equipping you with the correct strategies and education so you can look after yourself. We believe that by focusing on excellent health  outcomes, not negative pain points, you can leave a healthier person. (And our team remains passionate about what they do, which helps even more people become healthier.) Wherever you are on your health journey, we have the training program to help you get even further. Because our driving force is never “how bad is it?” – it’s “how good would you like to feel?”. So. How good would you like to feel? Let’s talk.
Healthfix Lifestyle Club, North Sydney

Say hello to our new Healthfix Lifestyle Club!

Many of you will have seen over the past few weeks that we’ve moved into a new facility in North Sydney. To find out more about the move and the reasons behind it take a little look at this video.

A membership with the Healthfix Lifestyle Club offers a novel way of approaching your healthcare. It can be that you’re starting out and you don’t know what to do, or it could be that you’ve tried and failed many of the other approaches on offer in the current healthcare space. It also could be that you’re just looking for an awesome place to get your exercise fix, surrounded by a bunch of really cool members and integrated team

The membership gives you access to the entire integrated team in a supportive manner, so that you can chip away at improving your health and fitness, or maintaining your current levels, all with support of a knowledgeable health team and interacting with like-minded individuals.

Here’s how it works…

Group Training

Our group training is set up to meet you where you most need it most, be it:

  • Movement correction and activation work with our Pilates classes.
  • Muscle and Strength Essentials – to work on your baseline of strength and beyond. Build your capacity to handle all of life’s demands!
  • Foundations of Fitness – to get you to optimal fitness levels to either use HIIT style sessions for weight or get that additional conditioning to complement your strength.
  • Athletic Performer – work on your agility, speed acquisition and power. All those high level attributes to have you performing at your best on the sporting field or in life.

Take a look at the current timetable and know that it evolves as our team evolves so that you’re always getting what you need. Class sizes are capped to 10 currently to ensure that you get what you need whilst also keeping everyone COVID safe.

Getting Started

If you are wanting some more information – please send an email to [email protected] or call 02 8065 0446 so we can arrange one of our Health Mentors – Mark, Bladen, JP or Sean to a

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Telehealth at Healthfix

Staying on top of your health is essential as we face COVID-19. This might seem daunting and you might be tempted to put your health on the backburner, but we are here to help! Whether you are working from home, quarantined or feel more comfortable seeing a practitioner virtually, Telehealth is a fantastic way to ensure your health can still improve, rather than regress, over the coming months.

What is Telehealth?

Telehealth is a video conference between you and your practitioner, from the comfort of your own home. Our team is experienced and has already seen great results using Telehealth. Through discussion, exercise, stretches and more, our team can help you live active, pain-free lives in a manner that is flexible and tailored to you.

We use password-protected Zoom sessions to ensure the same privacy you would have in a normal session.

Watch this video to find out a bit more about what this could look like for you:

How can I book in?

Give our friendly admin team a call on 02 8065 0446 to book in for your Telehealth consult – they will provide you with all the information you need for a seamless Zoom consult.

Alternatively,  click here  to view when our practitioners are available and book in online (anything with a T- indicates it will be a Telehealth session).

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Foam Rolling FAQs

Foam rollers essentially look like large noodles, but they’re brilliant. They not only work on releasing soft tissue but they also work on breaking down soft tissue adhesions and scar tissue. They also improve blood circulation throughout your skin, fascia, muscles, tendons, and ligaments.

What are foam rollers used for?

The cylindrical roller can be used to perform a self-massage to release and break up trigger points and tight fascia whilst increasing blood circulation to surrounding soft tissue by using one’s own body weight. A superficial fascia is a soft connective tissue located just below the skin – it connects muscles, bones, nerve and blood vessels of the body together. This fascia combined with muscles make up the myofascial system, which can become ‘stuck together’ from muscle disuse, inadequate amount of stretching and from previous or current injuries. When this happens it’s called a soft tissue adhesion. It results in restricted movement, pain along the myofascial system and surrounding joints as well as stiffness and soreness with activation. Releasing this adhesion is done through a ‘myofascial release’ which is a technique used to soften and lengthen fascia and break down scar tissue or adhesions between skin, muscles and bone. This is done by producing a sustained pressure on the soft tissue whilst applying traction to the fascia.

Things to be aware of when foam rolling:

– Make sure you understand the technique before use (come and see us if you’re unsure)
– Don’t push through the pain
– Be aware of nerves located near muscles – if the pain is too painful, you start to get pins and needles, numbness and weakness in the surrounding muscles, please stop!

The Iliotibial Band (ITB)

The Iliotibial Band (ITB) is a band of fascia on the outside of your upper leg. When it is tight it can cause knee and hip pain.
– Lie side on with the affected side on the foam roller, rest your upper body through your forearm. With your unaffected leg, place over the affected side and place the full surface of your foot on the ground. Start with the foam roller just above your knee and roll back and forth slowly for 30 seconds to just below your hip bone. For further pressure, place the unaffected leg on top of the affected side.


Tight quadriceps can pull on your patellar tendons (tendons that attach to the knee) causing pain around the knee and surrounding structures.
– Lie on your stomach with the roller placed under your thighs. Hold your body straight and rest your upper body through your forearms. Roll yourself back and forth slowly from just above your knee to just below your hip bone. For further pressure bend your knees.

Thoracic Spine

A tight Thoracic Spine can cause pain throughout the middle of the back and between shoulder blades. This can result in stiffness and reduced range of movement.
– Lie on your back and place the foam roller beneath your upper back, near your shoulder blades. Bend your knees and place your feet firmly on the ground. Place hands behind your head or wrapped around your chest. Before commencement brace your abs and buttocks (to lift body off the ground). Slowly work the roller for 30 seconds up and down your upper back (near shoulder blades) to around the middle of your back (not to lower back).

Happy Rolling!

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