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Best Dynamic Warmup for your Running Routine!

Monday, February 02, 2015
Hey RIF REVers! 

Paul here this week. Firstly I just wanted to send a big Congratulations to Gary and the Bayside crew and all our other RIF REVers who ran in the Dusk to Dawn Caboolture race over the weekend! We always love hearing your stories guys, and can’t wait for more as 2015 progresses. 

This week I wanted to focus on something that all runners should be incorporating into their pre –race routine. No matter what level you’re at, whether you’re just starting out or have been running for a while now, it’s crucial for you to include an effective warmup into your routine before you run to help prevent injury. 

Research has shown that a simple dynamic warm-up is best suited pre run and then followed by your static stretches after your run to aid your recovery. When out at running events I see many runners doing complex warm ups with run throughs etc. These warmups can often actually be your enemy. Check out the video above where Ang takes the guys at Albert Park parkrun through a simple and effective dynamic warmup. 

Give this one a go before your next race RIF REVers! 

Enjoy guys,


The best shoes to prevent injuries?

Wednesday, February 05, 2014

Hey RIF REVers,

Some of the most frequent questions I am asked are: “what pair of shoes do you wear?”, “What are the best shoes to prevent injuries?”, “Is barefoot better than shoes?”

The topic of Running shoes is a bit like religion – you either believe or you don’t. Particularly in terms of barefoot running vs running shoes. But I believe there is an in-between and that you can run injury-free in any pair of shoes!
Since 1971 runners have been frequently wearing cushioned shoes - designed to increase stride distance and thus, speed. However, since this time (as documented in various studies) running injuries have been rife! Nowadays, up to 70% of runners each year spend time being unable to run due to injuries. But why is this?
Increasing stride distance:
- Makes us over-reach and thus, lose alignment, worsens our posture and affects our breathing rate and nervous system
- Makes our muscles have to over-compensate by relying on muscular force from sinking more due to an over-stride to initiate a second phase of movement
- It reduces our sensory information (proprioception) we receive from our feet which makes us lazy and sink through our body (we run as bent as questions marks!)
- And consequently over time, we have become more and reliant on our shoes, particularly to compensate for any imbalances in our lower limbs!

Why do people rebel with barefoot??
- I learned to run in minimal drop shoes b/c though running barefoot doesn’t make you a better     runner automatically, it forces you to become one.
- The reason why is – you have to create absorption and reduce the high impact/ traumas of running ourselves: we instantly land in the middle/ ball of our foot, we straighten through the hips and chest and our posture automatically improves
Do I have to run barefoot!??
- I believe you can run injury-free in any pair of shoes. I run barefoot for a few hours a week bur the majority is in a cushioned neutral/ stable shoe. 
- YOU CAN RUN INJURY-FREE in ANY PAIR OF SHOES simply by re-educating yourself on how each part of the body works, how to initiate natural movement, and how to adjust your body to reduce impact. THIS IS EXACTLY WHAT I TEACH IN EVERY RIFREV SESSION.
How long should I wear my shoes for??
- People accept 600 Ks as the “throw away time”. WHY??? Because if you’re reliant on your shoes to prevent injury, then as soon as they wear, the injuries return.
- If you don’t rely on your shoes and you create absorption naturally, using your body, you can wear them for much longer and longevity of a shoe becomes a void issue.

Happy running, 


The benefits of yoga for running and injury prevention!

Wednesday, January 29, 2014

Hey RIF REVers, 

Yoga and running go hand-in-hand. And as well as partaking in yogic practices to improve performance pre and post-running you can start to develop the benefits attributed classically to yoga WHILST RUNNING!!!!

Yoga is incredible for regulatory functioning - namely, yoga is amazing for optimising our endocrine functioning. The endocrine system includes our glands - glands release chemical messages (hormones) that optimise our organ functioning. They're crucial for repair, recovery, maintenance and also for internal controls (specifically, homeostasis and the maintenance of body temperatures).

Yoga is about performing certain postures, with great alignment, which optimises our hormone activity and in-turn optimises recovery and we can gain this benefits as well WHILST RUNNING by a) maintain a body posture as we run (keeping a nice neutral position and staying straight through the hips and chest) b) maintaining good alignment and c) combining this with efficient breathing ( please refer to our breathing - part 1 video).

People do not, I believe MISTAKENLY, refer to running as a holistically beneficial activity though, I can tell you first hand the relaxation and recovery elements you gain from running are endless and optimise your running enough and you'll start to recover from a run EVEN BEFORE A RACE ENDS whilst also becoming happier in life!

Give yoga a go today to improve performance, recovery,strength, flexibility and overall technique. You won't regret it!!!!

Relax and run! 


Get Your Best Running Time by Sleeping!!

Monday, January 13, 2014

Hey RIF REVers,

Hope you’ve had time for some rest over the break and are ready to run the hell out of 2014! Everyone I know is starting to plan their race season for this year working out priorities and goals. Today I wanted to talk a bit about sleep positioning before a race and how you can start to use it optimise running every day as well. Basically the first thing you want to understand is that the body is an extremely malleable structure. It is never constant, it is always shifting and changing with tension and mechanics. These changes are risk factors for injury. The key to understanding your body for running is that this change can be guided and controlled in your favour and that is exactly what we at RIF REV are all about. Steer, guide, control to get the best out of your running as well as STAY RUNNING forever! 

So when you sleep any which way, the muscles can be put in either a shortened position or left on stretch. THEY WON’T LIKE IT and if you ever wake up stiff and sore that’s a real clue that your positioning isn’t right. For running I liken it to a game of golf where you don’t want to go into a tournament with golf clubs that are only bent by a couple of millimetres, the body is the same for running. Just a little extra tension that changes mechanics before a race…NOT GOOD!! And we have all had those runs where we ask ourselves, ‘what happened there?’ So sleep position is important. In this video we look at how to set yourself up before a race to support the body to optimise it for running. The same rules apply for every run so you can start to use this each night, it’s pretty comfy!

Awesome to think of beating your opponent or achieving your PB by Sleeping!! Give it a go guys.

Talk soon RIF REVers,

Happy Running,


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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