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Run Without Getting Breathless!

Monday, September 29, 2014

Hi RIF REVers! 

Will here this week! I had another great Saturday meeting new RIF REVers and taking them through sessions, I hope you've all had the chance to get out and try out some of the new tips learnt! This week I want to focus on something that isn't always made a priority when running- your breathing. 

So why would I want to focus on something that comes naturally to all of us? Simple, as runners it is crucial to use our lung capacity effectively in order to run with ease and enjoy running more and this usually doesn't happen naturally! 

What I tend to see a lot of runners doing is running with their shoulders hunched forwards. This is a big no no when running as it prevents optimal oxygen intake- capacity can be restricted as much as 30%. As runners you need to really start to be aware of how you are breathing when running. Essentially, what we want to achieve is what I like to call “deep belly breaths”. By breathing all the way down into our belly we are allowing more oxygen to enter our lungs, and the more oxygen we can bring into our lungs the more oxygen we can ultimately bring to our whole body. This allows us to stay in the comfortable aerobic phase and will stop you from having to huff and puff for air.

Check out the video above to see exactly what I mean guys and next time you’re out for a run start to focus on your breath more, my rule of thumb is “if you couldn't break into song, you’re working too hard!”

Happy Running RIF REVers! 

Talk soon, 


Tip of the day: Quick Shoe Check!

Friday, September 12, 2014

Hey RIFREVers, 

Check out Paul's latest Tip of the Day filmed out at River Run 100 in Brisbane! In this tip Paul shows you some of the subtleties that go into preventing little niggles, particularly with picking shoes. Good to be able to get onto them quickly before they become an issue that stops you running!

Click on the image above to view the video. 

Enjoy this one RIFREVers! 

Happy Running!

Abolishing the Running 'Support Phase'

Monday, September 08, 2014
Hey RIFREVers!

Will here! I had a great time meeting an awesome group of RIFREVers this weekend out at Northlakes, thanks for inviting me out there guys!

This week I want to focus on how to abolish “the support phase” in running. To begin with we need to really start to understand the support phase and how it affects your running. Essentially the motion of running is defined with 2 stages- the support phase and the swing or movement phase. The support phase is the moment when the body is under the most amount of pressure. This happens when runners sink down when they plant their feet, and then as a result they are then needing to use extra force to push off which consequently can cause pain through both the leg muscles and joints.

We want to make running as easy as possible and reduce unwanted stress from the body at the same time. In order to do so this can be achieved by lightening your step and becoming taller by straightening through the hips and chest- head towards the sky.

So when you’re out running next start to also focus on running with a shorter stride length to keep your body more aligned paired with quick contact with the ground to help abolish the support phase.

Happy running RIFREVers!


The 'golden arches' of running- your mid-foot!

Monday, August 11, 2014
Hey RIFREVers,

Will here! I had a great time down in Melbourne this weekend, thanks for having me guys! It’s always great to get out and meet RIFREVers around Australia! One topic I discuss a lot when I am out and about with RIFREVers is the importance of foot strike as incorrect grounding can lead to injuries. So this week I want to focus on optimising the mid-foot, something I believe gets overlooked in a lot of runners.

In order to start to run without pain and pressure we need to start to understand our foot and how landing incorrectly can cause problems. The foot is made up of three different sections- the forefoot, the mid-foot, and the heel. What I see a lot of runners tend to do is either land on their forefoot or heel, which is not good for our bodies. Landing on the forefoot commonly tends to result in tight calves and the horrible plantar fasciitis (especially when the toes are being pulled back), on the other end, landing on the heel is usually responsible for shin splints, ITB and general joint pain.

So ultimately what we want to be aiming for is to land mid-foot- on the arch. Our foot arches are perfectly designed to effectively absorb pressure when running, so next time you're out for a run start to be aware of how you land on your feet. We want you to really try to optimise the mid-foot in order to keep running without unnecessary pressure on joints and pain, for the long term!

Check out the video to see how you can optimise your mid-foot when running!

Happy running RIFREVers!

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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