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Your Knees Are GOLD…Protect Them!

Monday, April 07, 2014

Hey RIF REVers!

I’ve had a few questions regarding knee pain with running and in particular a condition called chondromalacia patella which is kind of like runners knee, just that the cartilage behind your kneecap starts to wear out. Not good for our runs guys!! So I did a video going through the elements of chondromalacia patella and strategies to ease pain in the knee and also be aware of mechanics that really up the forces going through the knee with running. 

I want to show you how to target functional strength through the knees for running and get the right muscles warmed up and going BEFORE you start. It’s also critical to be able to release particularly VMO which is your teardrop muscle on the inside of the knee but also the other muscles around the knee from a perspective of pain relief as well as what everyone forgets, to make it better able to activate (decrease inhibition) with running. They call VMO ‘the quitter’ for a reason guys!  Wake the little bugger up!!

We need our knees guys! Be good to them. Start helping them out as part of your daily running programs. Don’t wait till you need a knee replacement, start NOW!!!

Enjoy your runs RIF REVers!

Talk soon,


Struggling to Beat Your PB, Try this Running Secret!

Friday, April 04, 2014

Hi RIF REVers!

One of the biggies for running is your body mechanics and positioning. This is a three fold problem involving strength, length AND technique. Basically you want to be in a lengthened position for your runs but not always bolt upright. Your forward lean needs to come from your ankles, NOT your hips. To have this position at the start of your run is easy. Five K in, it’s harder and at 32K it can start to prove HARD!

You will lose your shoulders, shorten through the front, drop through the hips and all of a sudden your mechanics and the forces you create aren’t just taking you forward, they are wasted with things like vertical oscillation that Will talked about a couple of weeks ago, biphasic knee actions the list goes on! 

So one of the keys to body positioning is your postural strength and as runners we often forget about how our upper body is involved. In this video, Ang looks at strength and endurance for rhomboids and lower traps to optimise running mechanics. Postural muscles are key so you can be stacked beautifully as a runner, head over shoulders, shoulders over hips at the start of your race right until the bitter end, 5K, 42K, 160K whatever your poison! Check it out.

Speaking of 160K, big shout out to our RIF REVers training for Mt Fuji in a couple of weeks. Keep pushing guys!

Talk soon RIF REVers. Happy Running!


Target T-Spine Strength to Keep Form Even in Long Runs

Monday, March 17, 2014

Hey RIF REVers!

It was a massive running weekend again! We got down to Mitchelton Parkrun which was beautiful and had heaps of friends with big events. Big shout out to everyone that did the Tarawera Ultra in New Zealand as well as the Moolloolaba tri. Hope you got the time you wanted and pulled up ok guys. 

For this video I wanted to continue to explore the running concept of optimising thoracic spine for better positioning and more efficient movement. We already looked at ways to target length through T-spine and now I want to show you a progression of strength for that area specifically. This is an exercise called cobra and it’s so important for runners to keep postural strength. Don’t want to be that runner that starts to slump late in a race.  It just smashes your force transfer from body to the road.

Comfy at all times guys. Make sure you don’t have any condition or injuries, if you do, check with doc before starting.

Have an awesome run today guys!

Talk soon,


Smash Obliques for Running! Taking Running Strength to the NEXT Level!

Wednesday, February 26, 2014

Hey RIF REVers,

Hope you’ve been out running guys! Last week Ang showed you how to target obliques for running with a great series. Today she is showing you another strategy for really completing that core stability for running. This is a great one because it targets core strength in a straight body position which is functional for running. It’s a progression again guys so remember, if you have any pain or injuries check with your health care professional before starting any strength exercise.

I love this one! 

Have fun RIF REVers!


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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