Run Faster, Stronger and Injury-Free

Grateful to be out there with mates this morning at , celebrating health, fitness, fun and friendship.... and supporting a good cause!
It was warm and the course is always challenging, but happy to get through despite some physical impediments!
The best part is always the post run breakkie and great company, with a special visit from my good friend Joe Pane , who flew down from Noosa to be part of the fun!
Now for the recovery....

I am presenting a talk on "How to Run at Your Best and Stay Injury Free"- see below for details.
Topics Graham to cover:
1. Why good running form/posture is important
2. The key elements of good running form.
3. Demo of technique drills
4. Key muscles of forward propulsion
5. Demo of activation exercises
6. Staying injury free.

Some of my running background:
6 marathons, 15+ half marathons and lost count of 10km races and events like Puffing Billy, Run 4 kids, Run Melbourne…
Trained under a state level running coach for 10 years in a running group.
I am Physio with 30 years experience and have treated runners of all levels.
All welcome- register by email.

Graham is presenting a talk on "How to Run at Your Best and Stay Injury Free"- see below for details.
Topics Graham will cover:
1. Why good running form/posture is important
2. The key elements of good running form.
3. Demo of technique drills
4. Key muscles of forward propulsion
5. Demo of activation exercises
6. Staying injury free.

Some of Graham's running background:
6 marathons, 15+ half marathons and lost count of 10km races and events like Puffing Billy, Run 4 kids, Run Melbourne…
Trained under a state level running coach for 10 years in a running group.
He is a Physio with 30 years experience and have treated runners of all levels.
All welcome- register by email.

Ever heard of "polarised training?"
Did you know that your moderate intensity efforts can be doing you more harm than good?
There is mounting evidence that training in the moderate intensity zone, ie at the lactate threshold around 80-90% of heart rate max( just at the border between aerobic and anaerobic zones), is less beneficial for achieving running improvements, improving fitness (VO2 max), and may actually lead to burn out or injury.
A recent article in Runners World discussed how better gains can be made with 80% of training in the easy zone(well under 80% HRM), and the balance being mostly in the high intensity zone, ie above 90%HRM.
Matt Fitzgerald, in his book the 80/20 Running: Run Stronger and Race Faster by Training Slower, also supports this concept.
So it may be time to go a bit easier on yourself, to hit those PBs again?
More information can be found here:

This Is the Fastest Way to Build Endurance and Boost VO2Max Without Burning Out Forget those comfy moderate-intensity runs; prioritizing only easy and hard runs will take your training further.

Happy New Year to you all, and I hope that 2021 brings you much health, happiness and prosperity..... and of course plenty of enjoyable and satisfying running! We certainly need to the mental health benefits of running as we enter what is hopefully a more settled and positive year for us all.
Here's some great hip exercises to activate, stretch and strengthen your glutes and hip flexors to assist your running and reduce your risk of injury. Strong and stable hips are the cornerstone to efficient running and warding of those nasty lower limb injuries.

You Need These 5 Unique Hip Stretches Now More Than Ever Loosen up with these moves from an elite marathoner and running coach.

If you are interested in improving your 5km time, this article from Real Buzz may help.

How To Turn A Poor 5k Into A Fast Time | realbuzz.com Had a disaster of a 5k race? Find out how to learn from your 5k shocker and make sure your next race is a major performance improvement.

Do you have a harmonious passion for running or an obsessive passion? Research indicates this could influence your recovery from training and your risk of injuries! Thanks to Tom Goon the Running Physio for the infographic.

With so many gyms, personal training studios, pilates and yoga studios closed due to the global pandemic, people are turning to the most basic exercise in droves...running!
Whether you are starting a running program, or are a more seasoned runner, these home based exercises will help you build strength in the key muscles used for running, which will help you run more efficiently and avoid injury.

http://www.nwpg.com.au/video-gallery/7-best-strengthening-exercises-for-runners