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Strengthen Your Quads and Run Faster!

Monday, August 10, 2015

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,


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!!


Improve your ankle strength for running!

Monday, April 06, 2015

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, 

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,


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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