Running Science Blog

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

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?

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 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)

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?


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?

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

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

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?

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:...

Does alcohol ruin your hard work?

A study in the Journal of Strength and Conditioning Research showed you should completely avoid alcohol after hard workouts or competitions. Alcohol was found to affect athletes’ health in the following ways: A significant increase in cortisol levels. Cortisol is a...

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?

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 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

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

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...

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