Ready, Set, Fun Run! Learn to Run and Crush Your Fun Run with these Physio Tips!

Think you can’t run? Think again! With these tips from Caitlan Skillicorn Senior Physiotherapist and the help of a physiotherapist, you can prepare for a run event and achieve your running goals safely and effectively. Whether you’re a beginner or just looking to improve your running, these tips will help you start your journey towards becoming a stronger and healthier runner. So don’t let your doubts hold you back – lace up your shoes and let’s get started!

Getting started 

Getting started with running can be an exciting but daunting task, especially if you are new to the sport. Here is a guide to help you get started and prepare for an event like a fun run or City to surf with the help of physiotherapy:

  1. Start Slowly: If you are new to running, it is important to start slowly and build up gradually. Begin with shorter distances, such as 2-3km runs, and increase your mileage by no more than 10% each week. This will help you avoid injury and build endurance gradually.

  2. Wear Proper Footwear: Wearing the right running shoes is important to reduce the risk of injury. Consult with a physiotherapist or a specialist running shoe store to find the right pair of shoes for your foot type and gait.

  3. Warm-Up and Stretch: A proper warm-up can help reduce the risk of injury and prepare your body for exercise. Start with some light stretching exercises, such as lunges, squats, and leg swings, and gradually increase the intensity of your warm-up.

  4. Follow a Training Plan: A structured training plan can help you build endurance and prepare for a long distance run. Consult with a physiotherapist to create a personalised training plan that takes into account your current fitness level, injury history, and other factors.

  5. Cross-Train: Cross-training can help you build overall fitness and reduce the risk of injury. Incorporate strength and flexibility exercises into your training routine to help prevent injury and improve performance.

  6. Monitor Your Progress: Keep track of your runs and monitor your progress. Use a GPS watch or smartphone app to track your distance, pace, and heart rate. This can help you stay motivated and make adjustments to your training plan as needed.

  7. Rest and Recover: Rest days are important to allow your body to recover from exercise and prevent overuse injuries. Make sure to include rest days in your training plan and prioritise good sleep and nutrition.

  8. Address Any Injuries: If you experience any pain or injuries during training, seek the advice of a physiotherapist. They can help you address the underlying issue and develop a treatment plan to get you back on track.

Common Injuries 

  Speaking of injuries, as with any physical activity, running can also carry a risk of injury, especially for those who are just starting out or increasing their mileage. Here are some of the most common injuries that runners may experience when starting to run longer distances:
  1. Shin Splints: This is a common overuse injury that occurs when the muscles and tendons surrounding the shin bone become inflamed. Shin splints are often caused by increasing mileage or intensity too quickly, and can be prevented by gradually increasing mileage and incorporating strength and flexibility exercises into your training routine.
  2. Plantar Fasciitis: This is an inflammation of the plantar fascia, a band of tissue that runs from the heel to the toes. Plantar fasciitis can cause sharp pain in the heel or arch of the foot, especially during the first steps after waking up or after sitting for a long time. This injury is often caused by overuse, improper footwear, or a lack of flexibility in the calf muscles.
  3. IT Band Syndrome: This is a common knee injury that occurs when the iliotibial (IT) band, a thick band of tissue that runs from the hip to the shin bone, becomes tight or inflamed. IT band syndrome can cause pain on the outside of the knee and is often caused by overuse or poor biomechanics.
  4. Runner’s Knee: This is a broad term that refers to several different types of knee pain, including patellofemoral pain syndrome and chondromalacia patella. Runner’s knee can cause pain around the kneecap and is often caused by overuse, poor biomechanics, or a lack of strength in the muscles surrounding the knee.
  5. Achilles Tendinitis: This is an inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. Achilles tendinitis can cause pain and stiffness in the back of the heel and is often caused by overuse or a lack of flexibility in the calf muscles.
If you do experience an injury, it’s important to rest and seek physiotherapy treatment if necessary. With proper training and precautions, running can be a safe and rewarding form of exercise that can help you achieve your fitness goals.

With these tips, information and the help of a physiotherapist, you can prepare for a long distance or fun run and achieve your running goals safely and effectively.

Physiotherapy injury screening – protect yourself from common injuries and get the most out of your training

Musculoskeletal Physiotherapy injury screening

To reach your health and fitness goals its as simple as being active and exercising consistently. Right? Wouldn’t it be awesome if it was just that simple!   The reality is that whatever you choose to use your body for whether that be to play sport, to go to the gym or even if you are simply just living your life, from time-to-time things go wrong. With being active comes the risk of niggles, pain, stiffness which are annoying and stop you from doing what you want to be doing in the way you want to do it.   Do you want to get the most out of your training and reach your goals without an injury getting in your way?   Proactive healthcare is centred around thriving in life and being prepared for what lies ahead for us by using the best information possible. It means being aware of risks that you have before they become a problem. You will often hear the term evidence-based approach to reduce the risk of injury and illness – but what does this actually mean? Well, by knowing what the latest research shows and combining this with what our physiotherapists treat the most in the clinic combined with what our clients report as problems they face,  we are able to create a series of tests (which we call a screen) to see if you may be at risk of having some of these issues yourself – and of course, what to do about it!   What we’d like to offer you at Healthfix is the opportunity to take part in our screen that is based on literature and what we see in the clinic, so that you are protected against well know conditions.   This event is included in your Healthfix membership or costs $25 for non-members. After the screen our expert Physiotherapists will present how the screen was designed, which will give you insights in what to be aware of, and how you can proactively manage your health so that you are set up to thrive in 2023 and beyond. To find out more information or to reserve your spot now please get in touch
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.