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In this ever-changing world we live in, running remains a timeless pursuit enjoyed by people of all ages and sizes. One of the great things about running is how easy it is to get started- All you need is a good pair of shoes, and you are all set to go!! In recent post pandemic years, running has not just become a hobby but a lifestyle with run clubs becoming the new place to meet eligible singles! With the growth of the rub club phenomenon here are some tips to ensure you stay injury free! Pace yourself The number one mistake made by beginner runners is going out too fast and blowing up! While running with others can make the experience more enjoyable make sure you don’t allow them to dictate a pace that is too fast for you. A good rule of thumb is to run at a pace that you can comfortably hold a conversation for. Of course, there will be days that you are doing speed workouts that you will need to increase the pace but for easy runs use the talk test- if you can’t talk comfortably – slow down! Good running shoes Investing in a good pair of shoes that provide the right support and fit for your feet is very important. One thing to consider is how the shoe feels. Some shoes have a lot of cushioning which makes the shoe feel squishy like Brooks Ghost. Others such as Adidas Adizero SL are lighter and built for speed which will mean your feet make firmer contact with the ground. Secondly, where do you plan on running? If you plan on running on the roads or the treadmill, Saucony Tempus and Hoka are good options. Saucony tempus also helps with overpronation. If you are going to be running on uneven surfaces or mountainous terrain it would be best to invest in trail shoes such as Solomon which provide good traction and grip. Make sure to discuss this with your physio or the shop assistant before settling on a pair.  Listen to your body and avoid too much too soon! Pay attention to your body as you start your running journey. If you feel discomfort or pain stop and get it checked out- your body isn’t used to this type of loading. To increase your mileage a good rule is to increase your weekly distance by no more than 10% each week. This will help avoid overuse injuries such as shin splints and tendonitis. To further help prevent injury, keep your core and legs strong through strength and conditioning training. With beginner runners 1-2 days of strength work is recommended. Some easy exercises to include are: Glute Bridges                  2. Squats  Fuel appropriately! Eating the correct food pre and post runs will enhance performance and help speed up recovery. An ideal pre run meal approximately 90 mins before your run is high in carbohydrates to provide readily available energy. Examples include nuts, bananas and whole wheat bread. Carbohydrates are also important post run, as your muscles need to replace what they have burned during the run. Post meals should also include protein to support muscle repair and recovery in order to get our body ready for its next run! Warm up and cool down correctly  Warming up is essential to prevent muscle injuries and will also optimise performance. Dynamic stretches that involve movement such as leg circles and high knees are advised to increase blood flow in the legs.  Incorporate drills such as a-skips and bounding to mimic running to activate key muscle groups like hamstrings and glutes. Slowing down is just as important and will allow your body to get back down to a resting state. Slowing down gradually at the end of your runs will allow your heart rate to come down slowly and reduce muscle soreness. Include some light stretching and foam rolling at the end to promote recovery. Remember – listen to your body and enjoy the process! Appreciate the joy of the simple movement of running – its magic! If you feel any niggles or ache, or if you’re unsure of anything, please don’t hesitate to ask us or book in for a check up here

It seems like the whole world has taken up running. As a result, running shoes have soared in price and popularity. With so many options available its hard for new runners to know what shoe to buy. When it comes to shoes the perfect shoe can be the difference between a comfortable run and a painful experience. Having incorrect footwear can lead to poor running techniques and injuries. How do I know my running style? Ideally before buying runners, you should get a gait analysis either from a physio or in a running shop to assess your technique and specific loading patterns. An ideal running technique is a neutral pattern with natural inward rolling of the foot meaning the weight is evenly distributed. Some runners overpronate which is excessive inward rolling of the foot as it hits the ground, meaning most of the load is going through the inside of your foot. And to a lesser extent some runners supinate which is an outward rolling of the foot meaning the weight is transferred to the outer edge of the foot. If this is picked up in an assessment your physio should be able to recommend an ideal shoe or orthotic to help correct this issue and allow the weight to be evenly distributed upon landing. The right shoe will also depend on training load, specific needs and style choice. How often do I change my shoes? This is a common question asked to us by patients. A number of factors like your gait, running style, weight, terrain you’re running on will all contribute to how often you should change your shoes. Typically, if a shoe has a higher stack they tend to last longer as their midsole foam will take longer to break down. A lighter, lower stack shoe has less mileage in them but can be kept for your weekly session or race. As a result, building a shoe rotation can help get the most out of your shoes. To make things easier, Physio K have put together a list of popular and recommended shoes to suit all types of runners for all types of training sessions. Adidas Novablast A neutral shoe which is said to hug the foot with a snug midfoot. FF Blast Plus Eco foam gives a thick stack height allowing for serious bounce. As well as the bounce in the newest version, Novablast 4, there is a toe spring in the forefoot making it ideal for speed sessions. Best for: 5k & 10km races, tempo sessions Brooks Ghost Each variation of the Brooks Ghost offers comfort and durability making them an ideal shoe for winter training. The newest version in the series contains nitrogen-infused DNA LOFT v3 technology, adapting to your stride for a personalized feel. Best for: neutral runners, daily training and long-distance running Nike Air Zoom Pegasus Series A long-standing favourite amongst distance runners, the Nike Air Zoom Pegasus series offers a balance between soft cushioning and responsiveness and features a wider forefoot. The Nike Air Zoom Pegasus Turbo is a lighter shoe built for speedier tempo runs while the Nike Air Zoom Pegasus Trail is more versatile and ideal for trails and varied terrain. Best for: Everyday runners seeking a reliable shoe for daily mileage and workouts Adidas Supernova Rise Ideal for all running needs, the Supernova Rise isn’t overly soft or hard but balances nicely a cushioning feeling with reaction and feedback. Best for: long, easy miles, can manage tempos but a stacked midsole makes cornering at speed difficult. Saucony Ride 17 The newest Saucony Ride model, the 17, features a new engineered mesh which gives support while also giving enough flex to still feel pliable and unrestrained. Like other shoes in this blog the biggest advantage comes in the midsole. The change to Pwrrun+ foam improves the ride by feeling bouncy and soft giving enough liveliness for some faster running. Best for: beginners, half marathon & marathon runners Hoka Arachi 7 The shoe features Hoka’s compression-moulded EVA midsole foam and combats overpronation with a J-frame midsole support. It lacks the springiness of some before mentioned shoes but if security and stability are what you’re looking for then this shoe is perfect for everyday training. Best for: overpronators looking for support What are carbon plated shoes and when should I wear them? Carbon shoes have become more popular over the last few years, allowing athletes to improve their performance and reduce their fatigue. The shoes are designed with carbon plate technology to provide spring-like motion when the foot hits the ground while expending less energy. However, this also makes them more expensive than many of the  best running shoes , so they're less suited to daily training and more appropriate when you're racing or looking for a PB. They also have reduced durability. Conventional running shoes typically have about 300-400 miles of racing in them while the carbon shoes have about 120-150 miles before they ‘expire’. They’re popularity amongst fitness influencers, particularly the Nike Alphaflys, have led everyday runners to think they need these shoes for daily training. But given their durability and that they are the most expensive shoe on the market it is advised to keep them for sessions and racing! Most sports brands have now released their own versions of the carbon shoe, two of the best are recommended below. Nike Alphaflys Probably the most recognisable shoe out there at the moment the Alphafly 3 is even lighter than the record breaking Alphfly 2. Its 15% lighter but has a continuous outsole for stability. Built for speed, the ZoomAir pods provide propulsion and response. Best for: performance Hoka Rocket 2 The rockets are thought to be the best carbon fibre plated Hokas available. They have a scooped carbon fibre plate to allow for a fast toe-off. They also feature the classic Hoka’s full Peba midsole foam which surrounds the carbon fibre plates. Important to note that the sizing is unisex, so it is advised to size up if you are in between sizes as the inside cage of the shoe hugs the foot tight. Best for: performance

Unlike the lumbar spine, which is intended to carry a load, the neck is designed for movement. This ensures a greater visual field for primitive times when we were hunters and gatherers. The neck is affected by the cervical joints down to the thoracic spine (T3-T4). The first two cervical joints contribute approximately 50% of your total rotation. The rest happens between C2-C7. However, the end of the position is achieved with the thoracic spine movement. The neck is home to the muscles of the neck itself and the origin of the upper thoracic and shoulder muscles. Psychological (anxiety/fear) and social (sport and training requirements) contribute to the athlete's disorder and recovery. However, the biggest contributor to common neck pain is posture. Both sitting, standing and posture for the sport. As these positions are particularly important for office workers, it can be 40+ hours spent not including the time on weekends and evenings for seated meals and TV. The neck should be able to extend the whole bay back with the face looking flat at the ceiling. If the neck can not extend to this range of motion, there is either a stiff joint or motor control abnormality. Bending the head to the side is the most useful movement for the physio to differentiate between muscle, neural and joint pathology. It is important to find the postural driver of the neck pain as opposed to treating purely the symptoms. For example; if it is the office sitting. The neck moves forward closer towards the screen, placing the neck extensors under more tension. As a result, they tighten and so do the joints around them. The Shoulders then roll forward to compensate, tightening up through the chest muscles. This results in tight fixed flexed positions, causing recurring aches in the neck. Management must include correction of the neck posture and maintaining the neck regions in a neutral position during office work. This may require a temporary reduction in the duration of sitting doing office work to allow the neck to settle and rehabilitation of the neck muscles to be effective so that there is adequate muscular support of the cervical region. Changing the screen set-up, using multiple screens, stand-up desks and kneeling chairs will all help reduce the overall load on the neck. Secondary to work modification, pain management is critical. Pharmacotherapies, manual therapy, exercise, dry needling, and trigger point therapy are also great pain reliefs. Neural tissue mobilisations are also an emerging therapy used to slide the nerve and nerve bed leading to a reduction in symptom response. The muscles are tight for compensation for weakness. The tightness is an involuntary contraction of the muscle. Certain chemicals make up the contraction of muscle tightness. Using the manual techniques helps to disturb the chemical makeup, forcing the muscle back into a relaxed state. Dry Needling and trigger point treatment are commonly applied to the upper traps, levator scapula, posterior cuff and cervical multifidus. The technique that elicits an immediate symptom improvement on reassessment is a good predictor of an effective treatment modality moving forward. For any range of motion improvements, it is important to exercise through the extra range of motion. The idea is that the short-term improvements from manual therapy are then prolonged by client participation in their specific home exercise program. Exercise is prescribed in two stages: 1. Training to enhance motor control. This stage increases the activation/endurance of the muscles as well as the coordination between the muscles. 2. Commence resistance training once adequate motor control of the region is achieved. The exercises should be challenging yet be performed with the correct technique and without aggravating symptoms. Examples of typical exercises given to neck pain patients include: chest stretches, back rows, shoulder backward circles, thoracic openers, and cervical extensions in 4-point kneeling.

Eimear O'Conner Eimear is from Ireland and recently moved to Sydney. She graduated from University College Dublin with an undergraduate degree in Physiotherapy in 2020. Following this she completed her masters in Sports and Exercise Medicine in Trinity College Dublin in 2021. She is also a qualified Pilates instructor and previously led classes for runners and for the older population. Eimear has a keen interest in the area of musculoskeletal physiotherapy with a specific interest in female athletes. Her master’s thesis focused on relative energy deficiency in athletes, a condition that is prevalent in many young female athletes. Eimear is an accomplished runner having previously captained and competed for her university athletes club in 2019-2020. She has run many international marathons and recently her first sub 3 hour marathon in Wales. She also enjoys swimming and playing golf. Her interest in sports has given Eimear a strong strength and conditioning background which facilitates injury prevention and rehabilitation. It is her belief that exercise is a fundamental part of physiotherapy treatment and uses exercise to allow you to not only fix your problem but to help you improve your performance in every day activities or sports.

Jack Frith Jack is an extremely passionate sports Physiotherapist. He has experience in numerous sports clubs such as South Sydney Rabbitohs, West Tigers, UNSW Rugby League, and Central Coast Hearts Netball Academy. In addition to sports clubs, Jack has worked as a Physiotherapist in the Royal Prince Alfred Hospital, Westmead Hospital, and Sydneys' leading Occupational Medicine clinic. Jack is well-trained to diagnose and treat various musculoskeletal conditions. Jack enjoys an active lifestyle outside of work with his main focus being: weightlifting, running, crossfitting, swimming, road cycling, and tennis. Jack is training to complete an IronMan at the end of 2024. In Jack's downtime, he enjoys partaking in spearfishing, freediving, surfing, and road-tripping. Qualifications: - Masters in Physiotherapy | University of Sydney - Bachelor in Exercise and Sports Science | University of Newcastle - Strength and Conditioning Coach | ASCA - Sports Physiotherapist | APA - Dry Needling Practitioner | CPD Health Courses - Sports Trainer | SMA - Emergency Care for Suspected Spinal Cord | SMA - Concussion Management | NRL - Advanced Sports Taping | USYD - State Insurance Regulatory Authority WorkerCover NSW Allied Health

MEET OUR TEAM Eimear O'Conner EIMEAR O'CONNER | UNIVERSITY COLLEGE DUBLIN | MASTERS IN SPORTS AND EXERCISE MEDICINE | QUALIFIED PILATES INSTRUCTOR | KEEN INTEREST IN THE AREA OF MUSCULOSKELETAL PHYSIOTHERAPY WITH A SPECIFIC INTEREST IN FEMALE ATHLETES Read More Jack Frith JACK FRITH | PHYSIOTHERAPIST | SPORTS PHYSIOTHERAPY ENTHUSIAST | EXERCISE AND MANUAL THERAPY BASED. USES AN EVIDENCE-BASED APPROACH TO ENSURE THAT ALL TREATMENT IS NOT ONLY FUNCTIONAL AND INDIVIDUALISED, BUT BASED ON A WEALTH OF RESEARCH. Read More Kenny Merlevede KENNY MERLEVEDE | SENIOR PHYSIOTHERAPIST | FOUNDER AND DIRECTOR OF PHYSIO K | PASSIONATE AND DRIVEN PHYSIOTHERAPIST WITH OVER 13 YEARS OF EXPERIENCE AS AN INDEPENDENT PRACTITIONER ACROSS PHYSIOTHERAPY, MANUAL THERAPY AND SPORTS REHABILITATION. Read More Emma Preston EMMA PRESTON | QUALIFICATIONS: BACHELOR DEGREE IN SPORTS THERAPY (TEESSIDE UNIVERSITY, ENGLAND). DIPLOMA IN REMEDIAL MASSAGE (SYDNEY). CERTIFICATE III & IV IN PERSONAL TRAINING AND DIPLOMA IN SPORT AND RECREATIONAL MANAGEMENT (SYDNEY). Read More