Hill running – why?

Hill running should be an integral part of every runner’s training program. Training on hills strengthens your legs and ankles and allows you to work on your aerobic, anaerobic and muscular fitness at the same time.

Here are a few reasons why you should Read More…

Injury – the runner’s curse

A sport for some, but a passion for the most, running has come of age as one of the most favorite sporting activities.

However, even if you see yourself as the all-cautious athlete, taking every possible Read More…

Sleep – why?

To effectively lose weight we need to look after our body, and that means let it do what it was designed to do. We need at least 8 hours sleep a night. That means quality sleep Read More…

How to run free

Running injury prevention is a very important topic, especially if you are training for longer distances like a half or full marathon. There is no one reason why runners get injured, but there is a pretty consistent interaction of factors that play a role in most runner injuries. Factors commonly recognized include muscle weakness, inadequate flexibility, training errors, poor or incorrect running shoes, and poor or abnormal biomechanics.

Knowing how to train properly and safely is crucial to staying injury-free. Here are some ways you can stay injury-free.

Build mileage gradually

Listen to your body

Strength training



Do not race or do speedwork too often

Cross train

Wear properley fitted shoes

Run on a level surface

Information courtesy of Cole’s therapy & injury clinic



RICE stands for Rest, Ice, Compression, and Elevation. When you’ve got muscle aches or joint pains, these four things are best for immediate treatment. These measures can relieve pain, reduce swelling, and protect damaged tissues, all of which speed healing. The only problem with RICE is that too many runners focus Read More…

Circuit training

Strength training helps to keep your body properly aligned while you are running. It is particularly important to strengthen the core and the hip muscles. When you strengthen the hips—the abductors, adductors, and gluteus maximus—you increase your leg stability all the way down to your ankles while also helping to prevent knee injuries. Read More…

One mind; one body

Most running injuries don’t erupt from nowhere and blindside you. They produce signals—aches, soreness, and persistent pain—but it’s up to you to listen to them and take appropriate action. Plain and simple: If something hurts, do not run. As soon as you start Read More…

Cramps & spasms

Muscles cramps occur when a muscle suddenly goes very short and tense and you feel a sharp painful pulling sensation. Cramps often happen when a muscle is tired from physical activity. However muscles can cramp if the body is lacking certain Read More…

Bruises & haematomas

Bruises or haematomas occur when a blow to the body causes bleeding from damaged blood vessels underneath the skin. Usually we refer to more serious bruises as haematomas or contusions. These severe bruises occur deep in a muscle. When the blood is trapped within a muscle, haematomas can Read More…

Sprains & ligament tears

Sprains are damage caused to the ligaments that support a joint. When a force places stress on a joint there can be damage to the ligaments that surround it. The ligaments can tear or be stretched. Ankle sprains (twisted ankles), knee sprains (twisted knees) and finger sprains are Read More…

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