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Strengthen Your Quads and Run Faster!

Monday, August 10, 2015

Hey RIF REVers!

A big congratulations to everyone that ran City2Surf yesterday! With some big Aussie running events still to come this year, I want to look at strengthening the quads targeting the part of range that ALWAYS gets missed even when you do your gym programs, functional stuff, EVERYTHING! Remember your teardrop muscle is called “The Quitter” for a reason so it needs special attention and sometimes a stern talking to!

Get going with these three exercises and remember the key component is the inner range from about 35 degrees of bend to straight and then back again so when you first get going it’s ok to just use a small step. You can do this one anywhere guys and it will start to put air back in your tyres! Bet your times come down.

Good luck RIF REVers!

Stay Running,

Paul

How to Run Up Hills and Not Get Tired!

Monday, July 27, 2015

Hey RIF REVers,

With Brisbane Marathon just around the corner I wanted to share my video on How to Run Up Hills and Not Get Tired. Even if you are only needing to run up small inclines this will help. 

RUNNING UP A HILL CAN BE EFFORTLESS. An oxymoronic statement by societies
standards - maybe? But, it's true!

I can run up hills without tiring and causing injury potential and can limit
recovery with a couple of basic tips.

Firstly, what do people usually do wrong? People sink down really low, and
rely on firing themselves up a hill using power. Doing so, runners
constantly shorten and lengthen (as they push off) through their body.
Shortening and lengthening our muscles causes an increased accumulation of
respiratory by-products, it increases our breathing rate and HR. We start to
anaerobically respire (due to not bringing in oxygen and clearing out the
carbon dioxide quick enough) and we start to anaerobically respire; with
lactate accumulating and our legs becoming stiff. All-in-all people just
freak out and make it difficult when it isn't done correctly and
efficiently.

So here are three simple tips to run up hills without tiring yourselves:
1. Lengthen through your hips and chest and bring your head to the sky. This
takes the weight off the lower body; preventing you from sinking and forcing
you to use additional power 
2. Completely relax your lower body - I refer to this as my "jelly legs". The
sensation feels a lot like my legs dangling down from the hips like pieces
of string.
3. Third and finally: creating propulsive without using power- move your
legs like you're on a stepper machine. In this motion the muscles in your
lower body are working eccentrically only (just lengthening). The muscles
stop working almost completely and the demand for oxygen stops there and
then. The HR and breathing consequently stays lower and all in all, it's
simply a pleasant experience. So you can keep running up and down the hills
without the fun element disappearing. 

Follow those tips correctly and accurately, and you can make hill running a
breeze and not an "uphill battle"

Enjoy those hills RIF REVers!

Will 

Tape To Get Rid Of Plantar Fasciitis!

Monday, July 13, 2015

Hey RIF REVers!

It's been a big few weeks with a lot of RIFREVers running at the Gold Coast Marathon! Congratulations to all of you that ran, it was such a fun weekend! 

With so many runs still to come this year, today I want to talk about plantar fasciitis or foot pain because so many runners have issues with it and you want to have a toolkit for tackling it, hopefully BEFORE it becomes a major issue and stops you running!! Basically it is usually a combination of biomechanics and technique that can lead to plantar fasciitis, often tight calves, pronating feet, high arches, the list is endless but if you start to improve technique as well as tackle tightness you are more likely to achieve your running goals and stay on the track. So if you do happen to get pain under your foot, you should try to nip it in the bud immediately. 

In this video I want to show you a way of taping the foot to ease tension on this area of the foot. It is a good way of giving the you a bit of a rest which is often enough to get you back on track. If pain is ongoing you will have to have a break but put it into your arsenal of strategies, you will find it really useful.

Have a good one RIF REVers,

Paul


Running Injuries Driving You Crazy? 4 Key Rules to Stop Them For Good!

Monday, June 22, 2015

Hey RIF REVers!

Recently we got to the Boston Marathon to look after some friends. While we were there I did a video on the 4 rules of muscles for your running injury free culture. RIF REVers have to know their rules of muscles because if you understand your rules you can use them to create a toolkit of techniques to nip problems in the bud BEFORE they progress to a running injury.

So in this video we brave the icy cold of Boston to take you through your 4 specific rules, SSTM injury prevention running culture.  It was bitter on the day and I felt for everyone pushing through on course. Hypothermia was serious out there. Congrats to everyone that raced!

Check it out RIF REVers!

Have a great week!

Paul Trevethan

(Running Physio)







Warning: This blog is intended as a starting point for runners to understand their body and begin to address weaknesses and tension that can lead to injury. It does not constitute advice and is not a treatment tool. If you have any health condition or injury whatsoever, check with your personal health care practitioner before attempting any strategy listed. Use at your own risk and stop if you experience any pain or discomfort.

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