With the Bendigo Ford Fun Run under a month away we wanted to provide some other useful running tips in preparation for the day. Whether you are running the 5 km or the 21 km, there is some valuable information here for you.

Footwear!

What to wear on your feet when you run can really impact your running experiences. I am sure that most of you have done it at one time or another, where you have gone for a walk or run in less than appropriate shoes, and suffered the consequences later on with pain and blisters.

  • Race day is not the best day to trial your brand-new shoes!

New shoes can sometimes take a few wears to get used to, particularly if you have changed brand, style or size. An important thing to note here is that shoes should be comfortable from the first wear, in the sense that they do not rub, create hot spots or make your foot feel cramped. To make sure you enjoy your participation in the Bendigo Fun Run, I would suggest ensuring that the shoes you choose to wear have been taken on at least 3 test runs.

Type of shoe is important, but don’t get too bogged down in the details!

There are hundreds of variations of shoe on the market, with different features and specifications to make a shoe sport specific. However, shoe shopping can sometimes cause you to be overwhelmed with choice! The trick is to keep things simple, and pick a shoe that satisfies the general requirement of your chosen activity (running) and is a comfortable fit. Different brands will offer different features such as stability or support shoes, neutral shoes and surface-specific options.

For general running, I would choose a road runner, which is slightly more durable than a lightweight shoe. In terms of foot support, a support shoe will provide an element of ‘lift’ under the inside of your foot, and stop you from rolling your ankle inward, similar to how an orthotic works. In contrast, a neutral shoe is exactly that, neutral. Choosing the right shoe in this case will depend on your foot shape and your ability to control your ankle when your run, and many shoe shops are well equipped to assess this and provide the right style. Whilst this is important, at the end of the day wearing the correct size and feeling comfortable in the shoe is more important.

Twist test!

On all my running shoes, I like to check for rigidity and support within the shoe structure, by completing a twist test. Holding your shoe at the heel and toe with two hands, try to twist the ends in opposite directions. If the toe end of the shoe can twist a significant amount and is very soft and easily twisted, we may reconsider whether this shoe is structurally supportive and cushioned enough for running. There are many shoes available now that are designed to look like an athletic shoe, but are not structurally designed as such. Completing the twist test is an easy way to remove any shoe options that are not structurally supportive or cushioned for running

Socks!

Blisters are the ultimate way to ruin your run. Aside from wearing well-fitted shoes, running in blister-free socks is a clever decision to make. Steigen blister-free socks are stocked at Physiotherapy Centre Bendigo, and are absolutely my first choice of sock. If you are keen to purchase a pair, feel free to head into the clinic and choose a style that suits you.

 

Healthy Running Habits Tips provided by Physiotherapy Centre Bendigo

Physiotherapy Centre Bendigo (PCB) is excited to be one of the major sponsors for the ‘Bendigo Fun Run’. Their practice provides outstanding and professional physiotherapy care throughout Central Victoria. The PCB’s passion is to assist people of the Bendigo community manage injuries and health conditions, allowing them to live healthy and active lifestyles. With a fantastic group of 12 physios, an on-site hydro pool and pilates/gym studio, they have the expertise and capacity to provide excellent healthcare.

SPECIAL OFFER: As a major sponsor of the event, PCB is offering ALL entrants to the Fun Run (any distance) a discounted appointment with our resident running enthusiast, Loryn. This appointment can be used for planning your running in the lead up to the day, managing any niggling injuries you may have, or setting some running goals.

Simply let the receptionist know you are a Bendigo Ford Fun Run when you book and your discount will be applied! Simple!

To book your appointment, or to find out more about Physiotherapy Centre Bendigo visit their website: https://physiotherapycentrebendigo.com.au/