Runners! It is that time of the year again…

There are many of you that recently survived the City 2 Surf and the OXFAM trailwalker. You now have the following events to look forward to:

  • Blackmore’s Running Festival
  • Bankstown Half marathon
  • Flurolink Run
  • Surf and Turf Night Trail Series
  • Hume and Hovell Ultramarathon
  • Sydney Trail Run series &  Running Festival
  • Coffs Harbour Running Festival
  • The Great North Walk
  • The Bloody Long Walk
  • Tough Mudder
  • Sydney Corporate Cup Series
  • Neon run
  • Spartan Race …..AND MUCH MORE on the horizon.

Training programs are in full swing!


Increased distance, intensity and frequency of running brings added strain on the body . It is important to compliment your training with an appropriate maintenance program to ensure you are injury free, and efficient with your stride.

This may include:

  •  Stretching/ relaxing common tight areas E.g hip flexors
  •  Strength/activation of common weak areas E.g gluteals, abdominals
  •  Regular massage or foam rolling
  •  Appropriate nutrition / hydration to aid recovery.
  •  Compression garments to assist recovery
  •  Pilates
  •  Appropriate footwear/ orthotics for your specific foot type.
  •  A training program suitable to your body and level of experience
The video below demonstrates how to use a Large Foam Roller to release your Gluts and ITB/Lateral Quad

Some very simple steps can be taken to ensure that you are at your best when race day comes around! A bounceREHAB physiotherapist can assist you on your way and Colleen our massage therapist is available throughout the week.

Some interesting Running Facts and Tips

The biggest misconception with running is that RUNNERS WEAR OUT THEIR JOINTS – FALSE

  •  Running is associated with a lower BMI – not surprisingly, studies have shown that people who maintain a healthy weight have less chance in developing Osteoarthritis.
  • Runners have a much higher bone mineral density than their non-running counterparts.
  • The biomechanical principle of the human body – this has shown that the body will naturally adapt to stresses that we subject it to. As our cartilage is made of living cells they naturally degenerate and regenerate as long as you allow for this process to occur.

For instance if you ran 10km every day and never made time to do your regular prehab activities which would include using the foam roller, having a healthy diet, having plenty of sleep and seeing your physiotherapist or massage therapist when needed to address any niggles then you are asking for trouble.

Why you should run for just five minutes a day

The American College of Cardiology found that runners were:

  • 30% less likely to die of any cause that non-runners
  • 45% less likely to die of heart disease than non-runners
  • Likely to live about 3 years longer than non-runners

In addition – runners who were overweight AND smoked were less likely to die prematurely than any non-runner (even someone who wasn’t overweight and a non-smoker).
Interestingly it showed that it didn’t matter how little or how fast people ran. Only that people who ran lived longer than non-runners. So LETS START RUNNING!

Our physio team can help you whether you are a seasoned runner looking to improve performance and technique or whether you wanting to start straight from the couch.


Paul Dardagan
PG Cert. Human Movement SC