Run Culture S24 Vol 9

Huge news this week! We’ve partnered with Straight At It for an exciting tipping competition for Athletics at the Paris Olympics. If you’re keen to enter, just click this form, follow the rules at the top, and start tipping.

We’ve got an incredible range of sponsors on board, and honestly, I’m pinching myself at some of the brands that were excited to join us. We’re talking On, Garmin, True Protein, LSKD, Black Sheep, Crest, and Oat Running. This has been in the works since I started writing this newsletter, so I’m incredibly excited that we’re finally live. Prizes are worth over $3000 AUD, with the top 5 taking home the bounty. Join the competition here!

Alongside the tipping competition, join us in the Clubhouse for some friendly banter and live watch-alongs of the events.

On the training front, I hit a bit of a blip with an angry hip after a trail run on Tuesday. I decided on a mini deload week to give it a bit of rest, and fingers crossed, this is just a temporary setback. Check out my training week here.

The Shop Front

ON Lightspray (LS)

When was the last time running shoes saw real innovation? The first carbon-plated racer by Nike was a game-changer, but since then, most designs have been variations on existing themes. Enter ON with their latest mission, reminiscent of early Nike days. Their new innovation? A one-piece upper crafted in just three minutes using a material that looks like it came from Spider-Man's web shooter, reducing CO2 emissions by over 75% compared to industry standards. It's exciting to think about the potential for custom-fitted uppers in stores. ON is truly thinking outside the box.

Balmoral Sports

Based in Canada, Balmoral Sports was a delightful discovery for me, found through a non-running Instagram channel. Their minimalist vintage retro vibes immediately caught my eye, aligning perfectly with my aesthetic preferences. Balmoral Sports captures the essence of classic running gear while bringing a fresh, modern twist to it. It's always exciting to find independent brands that resonate with your style

The Cafe

North South Again

We're only nine weeks into this newsletter, and if you've been with us from the start, you might notice some familiar content. It's not because I'm out of ideas but because I had the chance to chat with Dave from North South and they dropped another amazing video.

In collaboration with Straight At It, we're spotlighting North South's incredible videography as they capture Australia's racing scene with Netflix-level mini-documentaries.

Initially, it seemed they appeared out of nowhere, but their journey is rooted in years of hard work behind the scenes, creating branded content and photography for major cycling and running events in Australia. Their latest videos are on the Gold Coast Marathon, narrated by Mitch Dyer from Straight At It and a feature series on Marathon debutant Abigail Nordberg is a must-watch to get you hyped for racing.

The Gym

Injury Prevention

So, there I was, cruising along my training program when my hip decided to throw a tantrum. This minor setback got me diving deep into the world of injury prevention. We often ignore something until it throws our training program a roadblock. Better late than never, though, right? Here's my take on what I found. Quick disclaimer: I’m not a medical pro, so take this with a grain of salt!

Progress Gradually -First and foremost, let’s talk about the golden rule of training: progress gradually. It's super tempting to crank up your mileage or intensity but this is a fast track to injuries. Stick to the 10% rule—don’t increase your weekly distance by more than 10% at a time. This slow and steady approach gives your body time to adapt, reducing the risk of those pesky overuse injuries. Of course this is dependent on your experience no point following the 10% rule if your current weekly mileage is 5km. It is a guideline not gospel!

Embrace Cross-Training - Cross-training is your secret weapon. Mix in activities like swimming, cycling, or strength training to build a more resilient body. These activities strengthen your supporting muscles and give you a break from the repetitive pounding of running.

Listen to Your Body - Your body is pretty smart—give it credit! Sharp pain or persistent discomfort? That's your body waving a red flag. Don't ignore it. Taking a short break now could save you from a longer, forced break later.

Invest in Proper Footwear - Your running shoes are your best friends. Invest in a pair that fits well and suits your running style. And remember, shoes wear out. Replace them every 500-600 kms to keep that optimal support. This is my favourite part of injury prevention …. new shoes!

Rest and Recovery -Don’t skimp on rest and recovery—they’re as important as the miles you log. Incorporate rest days, prioritize sleep, and fuel your body with proper nutrition and hydration. It's during recovery that your body gets stronger. As a dad of two young kids, I know rest can be hard to come by.

Strength Training - Finding time for strength training when you just want to run can be tough. But building strength helps prevent injuries by supporting your running muscles. Try to fit in even a short session once or twice a week.

Injury prevention isn't one-size-fits-all since factors like stride, weight, and experience vary. Keep listening to your body, and remember, it’s all about balance.

Sources

Runner's World: "The 10-Percent Rule: How to Make It Work for You"
Healthline: "The Benefits of Cross-Training for Runners"
REI Co-op: "When to Replace Running Shoes"
Mayo Clinic: "Recovery after exercise: Why it's important"

The Clubhouse

Like I mentioned in the last edition of the newsletter the clubhouse is live and all are welcome to come join. I am going to use this segment of the newsletter to show the highlights of the week.

• Matt Hanso dropping threshold bombs and cheeky Sauna shots. Is infinite threshold the future?

• Member AJ hitting a massive HM PB of 1:27:29 and going Sub 90 for the first time

• Co Founder of Crest Apparel Tom Hosking going sub 3 at GC Marathon on his second take

• $40 Metaspeed Edge Facebook Marketplace finds

• Aus Olympic Team selection controversy

The Clubhouse thrives on active participation, so the more, the merrier.

That wraps up this weeks edition of Run Culture. Don’t forget to subscribe to this newsletter, follow the Instagram page and join in on the tipping competition.