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9 RunRun youryour bestbest racerace Pain Free Children GPS at your fingertips Nasty Ankle Sprains NEW Event Calendar inside 2011 intraining.com.au July Running at the Mouth �� 1 Intraining Footwear Matrix�� 2 Chronic Ankle Sprain �� 3 Pain Free Children �� 4 Fun Run Calendar ��5-6 inReview �� 8 Race tactics �� 9 3 4 Brisbane Running Festival 2011 �� 11 Featured on the front cover: “intraining Coaching Director” Linda Watson 7 9 Running at the mouth: What happened to Brisbane City Fun Runs? Almost every major city in Australia and in the world has a major Perhaps the biggest problem is blanket refusal to close any major road running event that runs through the City. that may disrupt traffic. We are just told we can’t use them - not given any explanation as to why or how we can change things. This years The inaugural Brisbane Marathon in 1992 ran from the Brisbane City Mothers Day classic was refused permission to cross Melbourne St at Botanic Gardens along Albert St then up Elizabeth St and down Ann the start so needed to do multiple turns in the first kilometer. St. Even 10 years ago the Brisbane Marathon ran through the city as did many other fun runs like the Downtown Dash and the Nike Fun The impossible roadblocks include: delaying any cars that may cause Run. even a temporary traffic jam; rescheduling or delaying any bus that may want to use that street; and crippling compliance costs of policing However over the last decade things have changed in Brisbane and and traffic management. Last years Brisbane Marathon the Police cost it is now impossible to run through the City Streets. While Sydney, us $17,000 even though we only ran past three sets of traffic lights. Melbourne, Canberra, New York, London, Paris, Berlin and many That is about $7 a person. Everything is user pays now and everyone other major cities close down a few days a year for community seems to be paranoid about the risk of being sued. participation fun runs this is no longer an option in Brisbane. There are no fun runs in Brisbane currently running through the CBD. What can we do in the future? What really needs to change is the attitude of those in power towards the value of major participation While we would love to have the Brisbane Marathon highlight the running events to the community. As obesity soars the opportunity to beauty of the city we have been forced onto bikepaths and minor participate is being restricted. Cars hold sway on the roads 365 days roadways. It is not just our event but every other running event a year so why don’t they give up a few hours a year to something that finds obstacles in the way of showcasing Brisbane. Even the Bridge improves community health? to Brisbane with 40,000 participants has to jump through hoops that did not exist 10 years ago. Captain Burke Park By Steve Manning Go Between BRISBANEBRISBANE BridgeRUNNINGRUNNING FESTIVALFESTIVAL Kuripla Park COURSECOURSE MAPMAP 20112011 5-7BrisbaneBrisbane August CityCity P BotanicalBotanical GardensGardens Coronation drive Riverside Drive SouthbankCheck it out on www.brisbanemarathon.com Southbank RiverstageRiverstage Milton P page 1 Milton © July 2011. Published by Intraining Running Centre > “We Love Running” ph: 07. 3367 s3088. 33 Park RoadRiver Tce MILTON F KangarooKangaroo 10km turn PointPoint around only WestWest EndEnd Become abrisbanebrisbane riverriver friend of intraining Running Centre and WIN each month Goodwill Bridge Footwear Matrix M Evolution M Beast Alchemy 940 Motion control Foundation W Ariel Addiction Adistar Salvation* Kayano* Trance DNA Nirvana 1226 Equalon * Hurricane Moderate Stability Supernova Sequence 2160 Adrenaline DNA Inspire 860 Structure Triax Omni * 1160 * Vapor 870 Guide * 3020 * * Ravenna * Lunar Eclipse* Mid Stability Infinity Lunar Glide * Lunar Swift * Nimbus Adistar Ride * Glycerin* Creation * 1080 Pegasus Triumph Firm Neutral Landreth Dyad Rider Atlas Ride Cumulus * * * Supernova Glide Ghost DNA Ultima 759 Vomero Flexible Neutral Defyance Summon Adizero Tempo DS Trainer Ravenna Elixir 870 Lunar Elite Mirage Racer-Trainers Precision 905 Lunar Fly Free Run* * Supernova Glide Kayano Adrenaline Nexus 740 Guide* Kids Supernova Sequence Nimbus Ghost B Wildwood 759 Ride Adizero Ace 2160 * 1160 Trabucco Cascadia Pegasus Trail* Trail Adrenaline ASR M Structure Triax Trail * Adizero Adios DS Racer T7 Racer Ronin M 900 Lunar Mariah Kinvara Road Racing Adizero Rocket Tarther Diva Racer ST Lunar Racer Gel Hyperspeed* Green Silence Lunar Speed Spider Zoom Spider * Hyper Rocket Girl SP Adizero Cadence Geo Silencer Victory Endorphin MD Hyper Rocket Girl LD Track Spikes Adizero Avanti Tokyo Mamba Endorphin LD Hyper LD Osaka Matumbo Hypersprint W Rival Japan lightning Zoom Superfly Trans Dash 230 Jana Waffle Waffles Waffle Racer © July 2011. Published by Intraining Running Centre > “The Running Store Run by Runners”® ph: 07. 3367 3088. 33 Park Road MILTON page 2 Become a friend of intraining Running Centre and WIN each month Chronic Ankle Sprains by Doug James (intraining Physiotherapist and Podiatrist) Ankle sprains are the most common Initial treatment amount of recovery time required - getting joint related sports injury. Sprains are you back running sooner. at best uncomfortable, and at worst a The traditional approach to the initial debilitating injury requiring substantial treatment of an ankle sprains is the ‘R.I.C.E.’ In the first few days following a sprain, the recovery time. A sprained ankle may method (Rest, Ice, Compression, Elevation). ankle is likely to be stiff and sore to move. become chronically unstable and more This treatment was reviewed recently by the Despite this, it is advisable to attempt to prone to further sprains. Australian Physiotherapy Association (APA) walk as normally as possible using the and the following recommendations were affected foot. When sitting, perform gentle made: back/forth and rotation movements of the ankle to encourage flexibility. Applying an Use the ankle: In most cases (where ice pack to the foot prior to performing fractures aren’t involved) early movement these exercises can make them less painful. and use of the ankle leads to faster In the following days as the pain decreases, recovery, and return to sport. By contrast, stretching your calf muscles and doing light immobilising the ankle usually delays resistance exercises will further assist your recovery and can result in ongoing recovery. Risk Factors inflexibility. Once the ankle becomes comfortable to use, The greatest risk factor for having a future NSAIDS: Use of oral or topical Non-Steroidal balance exercises using a wobble board are ankle sprains is a previous history of having Anti-Inflammatories (NSAIDs) is effective in an excellent way to improve balance and had an ankle injury. An ankle sprain may enabling faster recovery and less pain. ankle strength. Later, running agility drills are result in a chronically unstable ankle in which used to further strengthen the ankle prior to the ligaments may become stretched or Ankle support: when combined with moving returning to sport. completely ruptured. In addition to damage the ankle can help to decrease swelling from of the ligaments, ankle stiffness, weakness the injury. and poor balance are often present in chronically unstable ankles and pose Ice: when used in conjunction with additional risks to future sprains. Other risk rehabilitation exercises can help reduce pain factors include: and improve function. • Footwear: shoes that are tilted Rehab: It is recommended that a outwards (often seen in worn out rehabilitation program is undertaken for shoes) or are excessively soft on the speedier recovery and reduce future re- outside heel. injury risk. • Surface conditions: running on rough It is often beneficial to see a Podiatrist or Following a sprain, or if you have a or cambered surfaces; or having to Physiotherapist following an ankle sprain chronically unstable ankle, see a Podiatrist run up or down stairs or gutters. for assessment of your injury, receive injury or Physiotherapist for a sport specific advice and a rehabilitation program. • Weather conditions: slippery rehabilitation program designed to improve surfaces or paths with poor visibility your conditioning. The program should Rehabilitation address any balance issues and structural or muscle weaknesses. Additionally, footwear • Personal factors: running when tired Too often ankle sprains are given only or distracted should be assessed to identify any potential minimal basic care then quickly ignored. risk. Some people may also benefit from an The bad news is that if you have sprained orthotic (customised shoe insert) which can Avoiding these risk factors may help you an ankle once, then there is a 70-80% rate reduce the likelihood of spraining your ankle, offer better support and awareness of the of re-injury which can lead to chronic ankle foot. but despite best attempts, a sprain may still instability. A chronically unstable ankle has occur. If so, undertaking initial treatment a higher risk of spraining. While there is little Ankle sprains are an inconvenient injury that as soon as possible is vital. However, if you that can be done to repair damage to

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