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A physio’s tips for running a marathon

4 weeks to go till my first marathon…. what I’ve learnt so far

 

Why why why would anyone decide to train for a marathon????

 

Because I have always believed:

 

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.”
Eleanor Roosevelt

 

I have run many half marathons and they no longer give me that feeling of dread in the pit of my stomach that the first half marathon did, so I needed to move on to a new challenge.

 

A full marathon; yes, 42km definitely makes my stomach feel sick with the potential for failure, pain, committing to the hours and hours of training over the months leading up to it… I really don’t think I can do that! Hence I signed up for the NYC Marathon in March this year.

 

Along the way there have been many hurdles, colds, tiredness, work, weather… plus the many excuses just circling in my head as legit reasons to not get out there and do the run.

 

Someone recently told me “Robyn, running a marathon is not like running 2 half marathons put together”. I am starting to understand what they meant.

 

At this point though I am feeling like although I missed many of the trainings and have likely hit the recommended km/wk maybe 2 out of the 13 weeks I’ve been training everything is going pretty well. Finishing 29km a few days ago has definitely lifted my spirits that maybe I am going to make it come November.

 

My recommendations to anyone training for a long distance run

Get a plan put together by professionals specifically designed to the distance and race you are training for if you are a beginner. A plan gives to guidance and makes you accountable when there is literally months ahead before the actual big day.

  • Try to never miss the long run each week, stick to this and you will likely avoid many problems along the way.
  • Listen to your body…. If you are sick or injured and running in pain DON’T RUN – I have trialled the alternatives on myself with disastrous results each time
  • If you miss runs during the week, it’s not a complete disaster, you will still get fitter. With this said what I have learnt is that the short distance interval, fartlek, hill and tempo runs that all good programs will have, are important and really are the game changer when it comes to how hard that long run feels in your legs and being able speed up your race pace safely.
  • Tempo / Interval training build mental toughness. I love nothing better than to cruise along looking at the beautiful harbor and enjoying the sunshine on a long run. It’s the shorter runs where your heart rate spikes, breathing becomes a heaving mess and the burn in your legs gets nasty. If you can get through those runs, I really feel come race day you’ll get through the tough patches in a marathon. Well here’s to hoping that is what will happen. This training has definitely helped to improve my long runs so far.
  • Keep playing with nutrition and hydration until you find what works for you. These two are very important in finding your optimal performance and varies for each person. Try different gels, energy drinks, water and play around with when you take them till you find what works for you.

 

My main goal has always been to make it to the start line not injured and then just enjoy being part of a marathon, I still can’t believe that come November I will be able to say I ran a marathon, seriously I still think I must be crazy.

 

Keep watching this space to hear how I went!

 

Xx

 

Running Info Night at Physio On Miller

We are excited to host our first running info night at Physio On Miller.  We will be joined by the guys at Pace Athletic and Anna from Balanced Bodies Lifestyle Clinic to talk all things running.

Want to know about the latest in running shoes, how to up your training and tips on injury prevention and rehab?  Join us for an informative night where you can ask your burning questions and hear from our team of running experts.

When: 6.30pm Wednesday 21st September

Where: Physio On Miller, Shop 6, 506 Miller St Cammeray

RSVP: physio@physioonmiller.com.au by Monday 19th September

NYC Marathon – only 8 weeks to go

NYC Marathon – Only 8 weeks to go……

As many of you already know, on November 6th 2016, I will be participating in the TCS New York City Marathon. First marathon and first visit to NYC, too exciting!

My goals are to finish the Marathon and fundraise $2,600 for New York Road Runners youth programs by running with Team for Kids.

As a physio and pilates instructor you all know I am super passionate about the benefits from fitness for health and supporting this organisation was a natural fit for me.

NYRR youth programs offer free health and fitness programs to children

These Programs

  • aim to reach children of all fitness levels and athleticism, with a heightened focus on reaching kids who have little or no access to any sporting programs
  • teach goal-setting, perseverance, determination and teamwork
  • ultimately are getting kids on track toward a healthy and successful life

You can donate at through my secure fundraising site. You will receive an email receipt for your tax records.

Hopefully one 40K run will be enough to tick this box for me!

Thank you for your support and all donations.
Robyn xx

Importance of looking after my physical health

Having had 2 babies, I’ve come to personally know the importance of looking after my physical health after childbirth.  It’s not only during the pregnancy that we need to make sure we’re in our best physical health but it’s what comes after that is also physically demanding.  The running after the toddler, feeding the newborn and the lifting – lifting the babies out of cots, lifting the pram into the car, lifting, lifting, constant lifting!!

I’ve noticed I’m complaining a bit too often about my sore neck/shoulder from all the feeding and my back from carrying little Indie (or not so little Indie).  It’s no good telling all my clients to look after themselves if I don’t follow my own advice.  So I’ve booked in for physio and I’m getting back into my Pilates.  And the best thing I’m feeling better for it.  I’m not so sore, I’m feeling stronger and it’s easier to lift the pram!

If like me you find it hard to fit some exercise into your day we’ve got a 7 minute core workout that can be done in front of the tele at the end of your day.  Enjoy!!

 

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Cammeray Public School Fun Run

We love supporting our local community in Cammeray and it was great to be able to support the Cammeray Public School Fun Run again this year. Despite the cold weather there was a great turn out of both kids and parents. Many kids came to enjoy our physio massages as well as test out their balance on the wobbleboard and mini tramp.