Blog
Promoting healthy, injury-free running
Exercises For Stronger Feet
Exercises For Stronger FeetHere are five of my favorite foot & ankle exercises for runners. These are especially great for runners who have plantar fasciitis, shin splints, ankle instability...
Why doctors still think running is bad for you
Why Doctors Still Think Running Is Bad For YouWe can’t deny that runners get injured. According to research, up to 60% of runners suffer from injuries while training for an event — and, this is...
How to Train for a Half Marathon Without Getting Injured
Do you want to run a half marathon but are worried about getting injured? Have you had injuries in the past that have stopped you from running? If so, you’re most definitely not...
Do Runners Really Need To Stretch? The Evidence Might Surprise You!
. From a young age, we’re taught that stretching is an important part of a fitness routine. Because of this, we come to think that stretching is necessary for preventing injuries and...
Cross-Training and Strength Training: Are They The Same Thing?
In this video, I chat about all things cross-training and strength training. Check out it!Alina is an Australian Physiotherapist, Strength & Conditioning Specialist and avid runner....
What’s The Difference Between IT Band Syndrome and Runner’s Knee
The two most common injuries that affect runners are IT Band Syndrome and Runner's Knee (or Patellofemoral Pain). While they're similar, they are not the same and it's crucial that you...
Training For Your First Half Marathon? Here’s How to Stay Injury Free
Staying injury-free while preparing for your first half marathon is all about having a smart training routine. While running injuries are common (some studies suggest that up to 20% of...
Runner’s Knee: Symptoms, Causes and Rehab
What is Runner's Knee? Runner's Knee, or patellofemoral pain syndrome, is an overuse injury with pain around the kneecap. Runner's Knee is sometimes used as a blanket term to describe...
Low Back Pain: Rehab For Runners
Low back pain is a common, frustrating injury for runners. In this article, I'll share why runners are prone to recurring bouts of back pain and what you can do to fix it.Low back pain...
5 Home Exercises For IT Band Syndrome
If you have IT Band Syndrome, these home strengthening exercises will help you get back to pain-free running sooner.Iliotibial Band Syndrome (ITB Syndrome, IT Band Syndrome or ITBS)...
What is Running Economy?
Running economy is one of those terms that gets thrown around a lot when people talk about race pace and speed. But what is running economy, and how do you improve it?Join our 12-week strength...
How Often Should Runners Strength Train? This Pie Chart Breaks It Down.
Join our 12-week strength training program.Whether you’re training for your first race or your 50th, strength training should be an integral part of your preparation. Not only will strength...
How To Buy Running Shoes [infographic]
Shopping for running shoes is unnecessarily complicated. Much of that has to do with the crazy amount of choice you get when you walk into a running store but it’s all made much harder by...
How To Fit Strength Training Into Your Running Routine
Strength training is just as important as running in your routine. Evidence shows us that it plays a vital role in boosting speed, improving muscle endurance and preventing injuries. However,...
Foam Rolling After A Run
Hey Runners! As you all know, foam rolling is one of those necessary evils. If you train frequently and run long distances, muscle recovery is essential for longevity and injury prevention. Foam...
Find and Fix Your Strength Imbalances
Runners tend to a have one leg that's stronger than the other. This asymmetry is typical (and not just in runners), but it can significantly limit your running performance and lead to injury. In...
How to Plan Your Training Week To Run Faster Without Injury
Successful runners have three things in common: they work their butts off, they’re stubborn as hell, and they plan their training to a T. The reality is, a runner who doesn’t plan will likely get...
How to Foam Roll Your IT Band: 5 Physio Tips
Here are my simple tricks that make rolling more comfortable and overall much more effective. Firstly, if you’re a runner, foam rolling is a must. No excuses! Not only will it relieve tight...
What Causes IT Band Syndrome? A Physio Explains
It’s a condition affecting thousands of runners and the recovery can be frustrating and unpredictable. Part of the problem is that Physios and doctors haven’t yet mastered the perfect way to...
How to Recover from IT Band Syndrome
Iliotibial Band Syndrome (ITB Syndrome, IT Band Syndrome or ITBS) affects hundreds of thousands of runners each year. However, despite being one of the most common injuries in runners,...