• Don't let injury get in your way

    Check out our free running blog.

  • Redefine your impossible

    Learn to run injury free with Will Wragg.

  • Achieve your goals

    Check out our upcoming workshops.

  • Running Injury Free Revolution

    Inspire, Motivate & Achieve

Best ITB Stretch for Running!

Monday, March 30, 2015

Hey RIF REVers! 

Paul here this week! Hope it’s been another great week of running! It’s great to see so many runners out and about preparing for upcoming evenst! 

This week I just wanted to focus on the dreaded runners knee, but in particular your ITB and how you can stop runners knee from happening to you! Firstly as a runner you want to be able to understand the symptoms of runners knee. Symptoms can start out as a general ache and then turn into severe pain as you increase your distance. Alarmingly however, over long term it can progress to even degeneration of the cartilage behind the kneecap (chondromalacia etc.). This could potentially lead you to the end of your running career which is what we want to avoid from happening! This is why it is so important to be proactive with your knees and the key RIF REVers is to really start to manage tension through your ITB. As the ITB is on the outer side it can be hard to stretch and many stretches can be a bit hit and miss. 

Check out the video above where Will and I show you one of the best ways to target the ITB with your stretching. Start to include this in your routine guys to help stop runners knee! 

 Enjoy this one guys, 
 Talk soon, Paul

Improve your running with a good stretch routine!

Monday, December 22, 2014

Hey RIF REVers! 

Paul here this week! I had a great time getting out to South Bank parkrun and catching up with Gareth and many of our awesome RIF REVers for their last parkrun before Christmas! I hope you guys have still been able to get out and go for runs during this busy time. I find it’s a great way to unwind after long hours spent in crowded shopping centres, I’m sure many of you guys will agree with me on that one! 

This week I wanted to focus on an area of running that tends to be forgotten by many people in their training- a stretch routine! Stretches can be really simple and it is because of the simplicity of stretching that many runners fail to realise the importance of a good stretch routine. As a runner it’s something that you should be regularly incorporating into your routine. A good stretch routine is really the easiest way to start to improve your running because your length is closely linked to technique. The best thing about it is stretching can be done by any runner, but the key is you NEED to do them! 

Check out the video we’ve put together where Ang shows you the 12 best stretches for running and really start to include these into your training and running routine! 

Happy Running RIF REVers! 

Wishing you guys a safe and happy Christmas! 

Talk soon, 


Goodbye to tight Hamstrings!

Tuesday, September 23, 2014
Hey RIF REVers! 

Paul here! This week we are sending out a big congratulations to all the runners who took part in Twilight Bay run and Sydney marathon over the weekend! We loved seeing all your pictures from the weekend, always great to see what you guys are up to so keep them coming guys! 

This week I want to focus on something that we see in a lot of runners- tight hamstrings! Our hamstrings are super important when keeping us runners moving, and small niggles can often lead to a dull roar resulting in runners having to stop altogether- not what we want!! 

To prevent that worst case scenario from happening, we need to really start to understand our hammies and how they affect the body. Tightness in the hammies can actually influence the way our other muscles function and eventually can limit stride, change your pelvic position, and limit gluteals. So particular attention should be paid to lengthening the hamstrings in order to optimise your running for the long term. 
Check out the video guys to see how you can start focussing on lengthening those hammies in a fast and effective way. Give this one a go if you have tightness in your hamstrings guys! 

Happy Running! 

Talk soon, 


4 Best Stretches to Target Achilles Pain

Monday, April 21, 2014

Hi RIF REVers!

Why is it whenever you get away to the beach you start fantasising about living there permanently? Don’t know if it’s the holiday but there are so many people out running. It’s really inspiring, large runners, small runners, old and young.  Had a few runners talking to me lately about Achilles pain and it’s such a bugger of an injury. Today I wanted to go through four ways to target stretching Achilles for running because you want to hit Achilles from all angles and really know how to wind them up. Remember technique is key for Achilles so go through the technique videos and put as many pieces together as you can…Don’t be a PUUSHER!! With these make sure they are comfy at all times and work with your health professionals. Short post today, got to get out to run on the beach!

Good luck guys!

Enjoy your break,


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.



    Facebook    Youtube    Pinterest    Instagram    Email    Admin