Hey RIF REVers!

A big congratulations to everyone that ran City2Surf yesterday! With some big Aussie running events still to come this year, I want to look at strengthening the quads targeting the part of range that ALWAYS gets missed even when you do your gym programs, functional stuff, EVERYTHING! Remember your teardrop muscle is called “The Quitter” for a reason so it needs special attention and sometimes a stern talking to!

Get going with these three exercises and remember the key component is the inner range from about 35 degrees of bend to straight and then back again so when you first get going it’s ok to just use a small step. You can do this one anywhere guys and it will start to put air back in your tyres! Bet your times come down.

Good luck RIF REVers!

Stay Running,

Paul

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!!

Paul

Hey RIF REVers!,

I hope you are all having a great Easter and enjoying having some extra time to get out running. 

Before we get started, I just want to give a big shout out to Mick Thwaits who is on 

his way to Turin, Italy to run for Australia in the IAU 24h World Championship. Go Mick!

For this weeks weekly focus I want to show you how to strengthen the muscles around your ankle to better shock absorb for your running and increase stability to prevent ankle as well as knee injuries etc. 

If you have a little the trip or stumble you need to take that as a 'warning sign' and look at how you can improve your ankle stability. In this video we show you a really simple and effective way of 'catching edges' of your strength that may be missed with just running. 

Good luck with this gentle one today guys. Get yourself some theraband or an old bike inner tube and start strengthening your ankles!

Happy Running RIF REVers, 

Paul