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RUNNING SCIENCE ARTICLES

INSIGHTS, TIPS, REVIEWS & MORE

Does alcohol ruin your hard work?

Does alcohol ruin your hard work?

You've just run a half marathon/marathon/ultra marathon. At the finish line, you meet up with some mates and head to the pub for some pints and to exchange war stories. Or maybe you've finished a tough interval session with your running group and need to rehydrate...

The real secret to nutrition for runners

The real secret to nutrition for runners

While marathon racing only started in 1896 at the Olympic Games in Athens, long distance running is considered a human skill developed over a million years ago. Indigenous Australians, the San people of Southern Africa and the Tarahumara of Mexico hunted by running...

Running Science’s new mural

Running Science’s new mural

 As a business owner, I have never been driven by money, power or wealth. I am driven by adding value to the community of people I work with. For me, one of the most poignant and business-changing events that validated that mantra was something that happened in our...

In praise of monster shoes

In praise of monster shoes

It's seven am on a moody July morning on the Gold Coast. I’m setting out for a short run the day after a mediocre 10km race, pondering why I spent so much more time than hoped out on the streets of Broadbeach tracing the race route, despite the consistent training I’d...

What is RAFT?

What is RAFT?

It might shock you to learn that writing a short blog every six weeks for a local running store doesn’t provide me with a liveable wage. So, when I’m not grappling with a shoe review in which I don’t mention the shoe’s name, I can usually be found practising my hobby...

Running Science evolution

Running Science evolution

After 20 years operating out of Rozelle, Running Science has become an institution like no other in its field. How it all began Running Science was founded in 2003 by two amazing human beings that continue to leave their own mark in their respective fields of...

Do you have Asian feet?

Do you have Asian feet?

If you're of Asian or Pacific Island descent, you might have been told that you have a flat foot or a low arch height. You might even have observed it yourself. Does your foot appear wide or broad through the midfoot (middle of your foot)? Do you feel like you ‘come...

It’s not about the shoe

It’s not about the shoe

As a podiatrist, I'll be the first to say that correct shoe selection is important. It can dramatically reduce your injury risk (we have spoken about shoe metrics like drop HERE) – but it's not everything and it gets too much attention. Patients of mine often present...

Does your child have heel pain?

Does your child have heel pain?

Does your child mention pain at the back of their heel? Do they limp after sport? Are they aged between eight and 12? It could be Sever’s Disease – which is not a disease really but more of an injury. Sever’s is the name of the guy who first described it, over 100...

Product review: Huck energy gels

Product review: Huck energy gels

Written by Rachel Eagleton, Running Science’s Nutritionist.  Find out more about Rachel here: I love dropping into Running Science to buy new shoes because I always come away with something new to try!  Last week, the owner Fletch gave me a few samples of a new...

Low FODMAP sports supplements

Low FODMAP sports supplements

Written by Rachel Eagleton, Running Science’s Nutritionist.  Find out more about Rachel here: Are you following a low FODMAP diet to manage your IBS symptoms?  FODMAPs is short for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols which are a...

Running with heel pain

Running with heel pain

Heel pain can be extremely frustrating for a runner. Symptoms typically present on rising in the morning, or after sitting for periods of time. Often sore at the start of a run but can improve when warm. There is the fear that running can worsen the condition. A...

Achilles pain – rest or run?

Achilles pain – rest or run?

Achilles Tendinopathy (as it’s called these days – not tendinitis) is a very common running injury, probably the most common we see in the clinic.  Symptoms can vary but typically sufferers experience stiffness upon waking in the morning. They feel tight and sore and...

Know your drop

Know your drop

Drop, pitch, stack height, call it what you like. We are talking about the difference between the heel height, and forefoot height in your running shoe – A key shoe metric which can have dramatic effect on your running and your body. High drop – 12mm Low drop – 0mm...

Nuun electrolyte tablets

Nuun electrolyte tablets

Written by Rachel Eagleton, Running Science’s Nutritionist.  Find out more about Rachel here: I’ve been using nuun electrolyte tablets for about 7 years now.  I first discovered them as a newish runner when I lived in Singapore when a 40 minute run would give me a...

I had a bad run

I had a bad run

I had a bad run around 6 weeks ago. It happens occasionally, more so in training than races for me. Usually there is an obvious reason but sometimes not. It was my scheduled long run progression– 110mins in duration. I was building nicely in prep for the half marathon...

Running and orthotics

Running and orthotics

Orthotics – What are they? Inserts, arch supports, foot beds are some names. There are also many forms – Custom made, ‘out of a packet’, hard, soft, cheap, expensive. Some are effective, some are not. I preach to my runners to not rely on their orthotics forever just...

Running and load management

Running and load management

Running season is fast approaching for road runners.  I’ve just started my 14wk block for the Half Marathon in May along with other individuals, groups, highly experienced runners, beginners and everything in between. Overload is thought to be the main cause of 80% of...

Beetroot mmoothie

Beetroot mmoothie

Written by Rachel Eagleton, Running Science’s Nutritionist.  Find out more about Rachel here: If you hang around the sports nutrition world you’ll see there’s a lot of fuss about beetroot juice, which has recently been promoted to a Grade A supplement by the...

PRODUCT REVIEW – HUMA CHIA ENERGY GEL

PRODUCT REVIEW – HUMA CHIA ENERGY GEL

Hi, I’m Rachel – Running Science’s nutritionist.  I’m a keen runner – I’ve run 5 marathons, 17 half marathons and I’m a run coach with Boobs on the Run.  I’ve got a passion for supporting your running training with making nutritious food choices a priority.  For...

Running shoe prescriptions

Running shoe prescriptions

How do we provide value in the shoe prescription service. At Running Science we are really beginning to understand a lot more about how to enrich our customer’s running experiences. This article is going to touch on how we do this by providing a shoe prescription...

The Runner’s High

The Runner’s High

There are many reasons to run. It strengthens bones and muscles, burns calories, improves cardiovascular fitness and lowers blood pressure. But one of the most intoxicating reasons to go for a run is the post-run mood boost known as the runner’s high. For Running...

Running Science Gait Analysis

Running Science Gait Analysis

All our staff are trained in performing best-in-class “Gait Analysis”. The customer or referred patient is asked to remove their socks and roll up their pants so that a full view of the ankle joint is on display. The analysis is done using a combination of three...

Can a person be too flexible?

Can a person be too flexible?

There is some evidence that an excessive level of flexibility can result in a decreased degree of joint stability. Once you stretch a muscle beyond 20 or 25 percent of its resting length, you begin to damage a muscle. There is a point where you can only stretch the...

ITB stretching exercises

ITB stretching exercises

ITB Release A common injury runners face is iliotibial band (ITB) syndrome. Running Science owner, Fletch, gets some tips on how to release his ITB with a foam roller.

Iliotibial Band Syndrome (ITBS)

Iliotibial Band Syndrome (ITBS)

What is ITBS? Iliotibial Band (ITB) Syndrome can result from any activity that causes the leg to turn inward repeatedly, such as wearing non-supportive shoes or running downhill. The ITB is not a muscle. It is a thick band of tissue called fascia that starts on the...

How do I prevent getting a side stitch when I run?


How do I prevent getting a side stitch when I run?


Side stitches are thought to be muscle spasms of the diaphragm muscle, just below your lungs. Most runners find stitches go away as their fitness improves. There are many suggestions, but what works for one person may not work for you, so experimentation may be needed...

Why is rest so important?

Why is rest so important?

Ensuring you have adequate rest and recovery time between training sessions is vital for anyone who exercises regularly. You don’t have to be an elite athlete to suffer from a range of health problems or injuries as a result of inadequate rest and recovery between...

Plantar fasciitis

Plantar fasciitis

What is plantar fasciitis? A painful inflammatory condition caused by tissue damage of the plantar fascia, which is a band of connective tissue running from under the heel to the front of the foot. Symptoms? The pain is usually first felt underneath the heel Sharp...

Sore knees

Sore knees

Running Science owner, Fletch, gets some tips on how to improve his single leg squat to deal with his sore knees. This is because often a poor single leg squat is in an indicator that something is wrong with your running technique. Correcting this will protect you...

What is cross-training?

What is cross-training?

Cross-training is defined as an exercise regime that uses several modes or approaches of training to develop a specific component of fitness. It can be any sport, activity or exercise that is used to supplement your main sport. The benefits of cross-training include:...

Should I run when I’m sick?

Should I run when I’m sick?

Use the above/below the neck rule. If your symptoms are above the neck such as a runny nose, sneezing or sore throat, you can run. Just take it easy and don’t do any intense workouts. Be sure to be aware of any symptoms such as dizziness, nausea or profuse sweating....

How do I know when to replace my running shoes?

How do I know when to replace my running shoes?

Running with worn-out shoes can increase the stress and impact on your legs and joints, leading to injury. Don’t use the treads or sole of your running shoes to determine when to replace your shoes. The midsole which provides the cushioning and stability is usually...

Gluteus Medius exercises for sore knees

Gluteus Medius exercises for sore knees

Gluteus Medius is a palm-shaped muscle on the side of the hip. It’s also known as the runner’s muscle and is the most important muscle for runners with knee pain. Strengthening the Glut Medius will prevent injury and make you a more efficient runner. In this video...

Mid-run mishaps

Mid-run mishaps

You’re in the middle of an important training run or race when you get a cramp, blister or stitch. Here’s how to run around these setbacks: Issue: muscle cramp Recovery plan: stop running and apply pressure to the muscle. Press firmly for 15 seconds – don’t massage....

Shin splints

Shin splints

What are shin splints? Shin splints are a common lower extremity injury, characterised by pain in the front or inside aspect of the lower leg due to overexertion of the muscles. The pain usually develops gradually without a history of trauma and might begin as a dull...

Marathon runners’ running style

Marathon runners’ running style

More than 90% of marathon runners’ heel strike. Running style According to a study published in the International Journal of Sports Physiology and Performance, 93% of runners at the 2011 Milwaukee Lakefront Marathon were heel strikers. There were almost 2,000 runners...