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Don't Injure Knees! Target Correct Quad Strength for Running!

Monday, June 15, 2015

Hey RIFREVers,

Had a great week with the Run for Hummingbird House Ball on Friday and then City to South Sunday. Caught up with so many good friends! I did this video a couple of days before City to South to get you thinking about strengthening quads correctly for running. What we see in the clinic is almost everyone targeting quads with squats, lunges, whatever but they kind of miss the strength needed as stability when you run. So if your squatting the mistake is you will let gravity drop you to about 160 degrees before they kick in, then on the way back up you will push from deep and momentum will lock you through the last 35 degrees. Trouble is, these ranges are the functional running ranges. The way that plays out with your running is that as you tire you will have difficulty using quads in this inner range. You kind of sink a bit as you run, so its land…sink….then push. That’s a knee killer and can limit your cadence. So check this video out to target quad strength so that it’s functional for running and you don’t miss the most important parts of range. Thanks to Pat Nispel and crew (Pat 42.2) for helping us out! Congrats on your third place on the day!

Good luck with this one guys! Big shout out also to Rebecca and Maria from Run for Hummingbird House. Friday night was awesome and they raised a ton of money for a great cause!

Good luck with your lead into your long runs everyone! See you at Gold Coast. Can’t wait!!


Prevent Hitting The Wall When Running!

Tuesday, June 09, 2015

Hey RIF REVers!

With the Gold Coast Marathon just around the corner I thought this was a great chance to talk about knowing your “Energy systems” and how your body respires as you run can be the difference between a fast, intelligent run and you “hitting the wall”. We’ve all heard that term, right, so what’s is the “wall”?

Hitting the “wall” relates to a depletion of glycogen stores in both the liver and our muscles. Glycogen is a crucial store (along with proteins, and fats) that we use to breakdown in creation of ATP (Adenosine Tri-phosphate) as we “respire” through metabolic functioning. 

When we have an adequate oxygen supply during an activity we usually respire “aerobically” whereas, if we overwork and do not have a sufficient oxygen supply to meet these needs, we work instead “Anaerobically” which also creates Lactic Acid as a by-product, and this accumulates in our blood; making us achy; and our technique and flexibility quickly reduces as a result! (That’s when you go from running like Wilson Kipsang to Kyle Sandilands)

It’s important therefore to focus on a couple of points: 1) Create movement using your body (please refer to our “finding the sweet spot” video) instead of using power; the muscles consequently require less oxygen (b/c they don’t need to work as hard) and this helps to keep the Breathing rate down and allows for us to remain in an aerobic state and 2) Focus on a slow outwards breath – this helps to slow our Heart Rate (By activating the parasympathetic Nervous system) and helps to flush out Carbon Dioxide from our body as we move; again keeping this rate to a reduced level, whilst also reducing our heart rate.

Though the majority of our Nervous system’s responses are involuntary, we can have a control on keeping both the breathing rate and heart rate as low as possible, so get that understanding down-pat and you can transform your techniques to a new level by optimising your physiological functioning.

Cheers RIFREVers,


Running Technique 101

Monday, June 01, 2015

Hey RIFREVers,

I have a special treat for you this week. We just recently got back from overseas. Caught up with our friends running the Paris marathon which was really cool and during the race thought we would do an overview of running technique strategy. Those of you who watch the RIFREV videos and anyone who has done a RIFREV session with running technique superstar Will Wragg knows that we always want our runners to have the mantra ‘LLRS’ in their heads. Will came up with the LLRS protocol while he was doing his 50 marathons in 50 days. Basically it stands for Length, Lean, Relax and Shoulders. If you listen to your body and keep going through Will’s specific strategies while you run you can nip problems in the bud before they progress to an injury by making subtle adjustments at all points of your run. In this video Paul reminds you of the specifics of LLRS in Paris. Check it out and remember to have Will Wragg’s voice in your head as you run, Length, Lean, Relax and Shoulders!

Happy Running RIFREVers!!

Enjoy guys!


Get rid of shin pain! Release the outside of your shin!

Monday, April 20, 2015

Hey RIF REVers,

With a lot of our RIFREVers increasing their runs distances as they prepare for the upcoming marathon season, it is so important to know how to release the outside of your shins to stop pain and prevent injury!

Fo this weeks weekly focus I wanted to go through how to tackle tension through the outside of the shin, which is something most runners really miss. From a treatment perspective I see a lot of people with ankle instability that can cause dramas for your running with ankle injuries, shin splints but also from a perspective of near misses (like half going over on your ankle) or just real tightness that can set up a situation where these muscles, the peroneals, become inhibited and don't do their job properly. 

So two things you want to start to look after with peroneals as a part of your leg maintenance, number one, length and number two, strength. In this video I tackle length first because I always see the two closely linked in running...if you don't have length, biomechanics change and all of a sudden strength becomes compromised. 

So I want to show you one way to optimise length and function in peroneals by releasing them, again a concept that may be new to some runners. This is something you can do proactively as part of a program of maintenance which we should all aspire to, you RIF REVers are good at that, or as part of your strategy for tackling your particular issue be it shin splints, runners knee, whatever. Remember if anything is puffy, swollen, warm, red or hot don't touch it, get to doctor straight away to check it out. If it's all good, give it a go, comfy at all times!

Stay running RIF REVers,


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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