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Keep on running in your 90s with this butt strength exercise!

Sunday, March 15, 2015

Hey RIF REVers!

Hope it’s been a great running week for you! With only a week to go until the Twilight Running Festival it’s been awesome catching up with so many of you leading into it. Also, a big shout out and congrats goes out to all our RIF REVers who took part in the Six Foot Track Marathon over the weekend! We’re looking forward to hearing all about your achievements guys!

This week I wanted to focus on one of the more “lazy” body parts when it comes to running- your gluteal. As a serious runner ideally you want your glutes to be activated at all times. To help engage this muscle Ang is going to take you through the RIF REV teams favourite way to strengthen your gluteals with the exercise ‘Wall Glutes’.

When starting to include Wall Glutes into your running routine remember that technique is key. I tend to find that what most people miss is catching the ‘edges’ of strength and length. Essentially what you want to achieve is a controlled push at the start of the momentum, to the end of your range, but also a controlled muscle when coming back to start. By doing so this will ensure you are targeting the most important strength areas for running! Check out the video about to see exactly what I’m talking about guys and start to include this into your routine to keep you running into your 80’s and 90’s!

Enjoy this one RIF REVers!

Talk soon,


How to ease your tight calves for running!

Monday, March 09, 2015
Hey RIF REVers! 

Paul here this week! Hope you guys had a great weekend of running! We had a great turn out at our ‘Be A Marathoner’ workshop in Brisbane on Saturday morning, I hope you guys have had the chance to try out some of what you learnt and are getting ready to take on your next half or full marathon! 

While out and about I get A LOT of runners approach me about one particular topic… how to ease calf pain. So this week RIF REVers I’m going to be focusing on how you can ease and help get rid of calf pain when running. 

As a runner it is crucial for you to be able to quickly identify your own calf length. To do so you can use the knee to wall strategy. This is easily achieved by using sports tape on the floor and then measuring and marking out the length of your calf. Ideally we like runners to have at least 10 cm, any tighter and you will cheat by pronating through the forefoot, internally rotating the leg etc. which consequently can lead to ITB friction Syndrome, runners knee, and many more! 

If you’re someone who struggles with calf pain you should start to include releasing your calves into your routine. In the clinic we use the edge of a Footeez to target the inside (medial), middle and outside (lateral) parts of the calf. Alternatively you can use a dumbbell, just be gentle. Check out the video above to see exactly what I’m talking about guys. Also, remember when doing this on the calf (or any other area of the body) don’t ever push on anything red, warm, puffy, swollen, inflamed, or hot! If you have any of these symptoms don’t touch it. See your doctor first. 

Big thanks to Nicole from RunningGIRL for being our model in this one! 

Happy Running RIF REVers! 

Talk soon, 


Z Syndrome Part 2- No More Hip Injuries!

Monday, March 02, 2015
Hey RIF REVers! 

Will here this week! Hope you guys had a great weekend of running guys! I’m looking forward to meeting some more awesome RIF REVers at the Brisbane ‘Be a Marathoner’ in 2015 workshop this weekend! This week I am continuing on from part 1 of understanding ‘Z syndrome’ with part 2 focusing on your hips. So this week we are focusing on how to fight off hip hyper-flexion. 

As I previously mentioned in my first post about preventing knee injuries, I tend to see a lot of runners start to sink into their knees and bend forwards at the hips as they start to tire. This can commonly be identified when runners start to create a loud “thud” noise as their feet hit the ground consequently putting a large amount of pressure through their body. This is NOT ideal, and thus forces the body to work harder than it needs to, creating unwanted injuries. 

Although all humans have long pelvis’ which are ideal for absorbing pressure, our modern lifestyles and sedentary jobs, unfavourably affect our posture and ultimately makes us weak through the middle park of our body. As a runner this is generally the most common cause for sinking into our middle section while running. 

Luckily, it is super easy to stop sinking and reduced the pressure on your lower body! While you’re out running concentrate on the bottom of your ribcage and focus on lifting through here by about 2 cm. It’s as simple as that guys! Doing this will allow your core to lift and help extend through your hips, creating more efficient movement higher up in the body. You will find the pressure on your lower body will reduce immediately.  

So if you start to sound louder while you run or become more tired, focus on lifting from the bottom of your ribcage. The higher you create movement, the lighter and more efficient you will be when you run. 
Give this one a go RIF REVers! 

Talk soon, 


Take your running to the next level with Back Bracing!

Monday, February 23, 2015

Hey RIF REVers! 

Paul here this week! Just wanted to say a big thanks to all the awesome RMA ladies who attended Will’s ‘Be A Marathoner’ workshop down in Sydney on the weekend! We’re glad it all worked out and we have been hearing some awesome feedback, so big thanks for coming along guys. 

This week I wanted to focus on your extension through the body as a runner. Ideally you want have length while you run, but you also want that length through the body to be strong in order to keep you moving forwards efficiently. So this week we are going to be taking a look at an awesome exercise called back bracing. 

Incorporating back bracing into your routine can really help take your running to the next level as it firstly will optimise length through the front of the body, as well as giving you crucial postural strength. It’s this combination of optimal length and postural strength that will really help you keep your technique strong and consistent over those longer distances. As a runner this is SUPER important because once your technique starts to falter, that’s when injuries can occur! 

So check out the video above to see exactly what I’m talking about and start to include this into your routine. Back bracing is a great little exercise which is also a great one to do after a big run! 

Happy running this week guys! 

Talk soon, 


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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