Performance Tips

The Health Creation Centre’s mission is to help everyone in our community to MOVE THROUGH LIFE !  With the current challenges we are all facing, HCC wants to give your team access and resources to health services wherever you are.  _ We offer online virtual Osteopathy consults. We also can...

Take A Break I’m sure we all know the productivity and creativity benefits of regular work breaks, however knowing and doing are two different realities. We are all guilty of getting engrossed in a task and not moving for hours until we get screen blind, stiff necks, and aching backs. ...

These are strange times. The world feels like it is in some sort of meltdown, and the uncertainty it is causing is very stressful. Running is often the best form of “therapy” to help deal with stress, so if at all possible you need to keep running. It is easy...

Immune Boosting Tips:  Food/Lifestyle Bone broths - this is simple, affordable and highly effective, there is a recipe on my website Anti-microbial foods - Garlic, Onions, Oregano Anti-oxidant foods - Lots of fresh fruits and vegetables, opt for a wide variety of colours Sunshine /Sauna  - viruses dislike heat, so sitting in direct...

Bloating, indigestion, reflux, nausea, excessive gas or wind, abdominal pain and irregular bowels are extremely common symptoms reported by many people and are associated with poor digestive function.  Did you know that poor digestion can also cause fatigue, headaches and lack of concentration?  There are many causes of these annoying...

HOW SOON SHOULD YOU START RUNNING AFTER AN INJURY? I have seen quite a few runners in our physio clinic recently who have been told by their health care professional that they will need months off running to recover from their injury. I have also had many emails from injured...

HOW OFTEN DO YOU GET YOUR CAR SERVICED? Every 10,000 kilometres? Every 6 Months? or do you wait until it breaks down, then call the tow truck or roadside repairs to come and get you out of trouble? Reaching the point where your car has broken down is somewhat inconvenient....

By Coach Zac Newman ( Coach/Founder of Run2PB) There are many pieces to the P.B puzzle, it’s definitely not just one session, its a culmination of lots of dedication, commitment and consistency. Whether you are trying to crack the 25min for your next Parkrun or Sub 3hrs for the Marathon,...

Hemp seed benefits are many, they have an excellent nutritional profile, and are a sustainable and affordable source of protein. For a long time, the value of hemp seeds as part of a healthy balanced diet has gone unnoticed due to their origin, the Cannabis plant. Although marijuana comes from...

Achilles injuries can be, both literally and figuratively, a runner's Achilles heel. As one of the most common injuries seen in private practice, achilles injuries most commonly occur due to overuse. The majority of tendon overuse injuries occur due to overtraining, excessive intensity or distance increase, or a change in...

Creating a running plan for a whole year in advance will help you to achieve your goals.  It might sound like overkill, but it will make a huge difference to your running. It will help to minimise the risk of racing too often and breaking yourself, and it will also...

Factors that influence your weight Regardless of which dietary protocol you follow (low fat, keto, paleo, plant-based, vegetarian) a calorie deficit is the only way you will lose weight, and eating more calories than you are expending is the only way to gain weight. This is also referred to as...

Run2PB Coach, Steph Auston finished Top 20 in the World Trail Running Championships in Portugal earlier this year, She is a Two Time winner of the illustrious 6 Foot Track Marathon and UTA 22km Trail Run, along with being a winner of the Two Bays Trail Run 56km and with...

Imagine your body is a phone book. Base training is all about turning your body into a thick, robust phone book with so many pages it is almost impossible to tear. Every aerobic training session you complete adds another page to your phone book. Every track session, hard interval session...

Most runners understand that discipline and consistency in following a training plan will get you to the start line in the best possible shape. What if you applied the same rules to your nutrition? Every decision you make about what to put into your body has an impact on how...

Runners Stomach is annoying …here is a list of 5 things to try to minimise gastric upset One of the most common issues during endurance running is runners stomach or gastric upset – cramps, vomiting, diarrhea. There is no one cause of this, and it is often very individual, however...

YOU NEED TO TRAIN DOWNHILLS TO RUN A GREAT UTA22 Are you running the UTA22? Are you worried about all that hill climbing and the final 1km grind up the Furber Stairs? DON’T. It is actually the downhill that you need to worry about. This is no ordinary race. The...

The half marathon is currently one of the fastest growing running events in the world. SMH Half Marathon RunAt 21.1km, it is long enough to require endurance and mental toughness, but short enough for most runners to tackle with less than a year of running experience. A full marathon is...

Below are 6 tips for fuelling for a marathon – these are important considerations to ensure that you have the best possible race. 1 – Do I need to carb load? For a marathon distance race it is beneficial to “carb load” for 2-3 days prior to ensure your glycogen...

My goal is to empower you to take accountability for your running health. By providing you with the tools and knowledge required to learn how to test yourself and compare your scores to the wider population, we are able to work together to keep you on your feet for longer....

It is difficult to argue that there is a more important muscle group in running than the calves, triceps surae, or as I prefer to call them, calvies (a muscle group by any other name....). Let's get some context around just how important this incredible muscle group is. Comprised of...

Are you in the middle of you’re winter running season? Know someone that is? Overuse injuries are super common when training for events like Run Melbourne (this weekend) or the local, Surfcoast Century (September). Have you struggled with your training load? Seem to be always plagued by injury before your...

One of the most common mistakes I see runners make when they are returning to running from injury is doing too much too soon. This is usually due to a lack of proper understanding about their injury (the actual cause, and how long it had been brewing before becoming symptomatic)....

Can your diet really help to reduce inflammation? Here is a list of 7 foods to reduce inflammation Inflammation is a natural and necessary response to injury in order to heal. How do you reduce inflammation with foods ? When you run, you create micro-tears in your muscles, then temporary...

  Coaches note: You do have to be relatively fit before attempting these workouts, as a guide you should be able to run comfortably for 26-30km before attempting the workouts featured below. Completing these workouts on similar courses to your marathon is also ideal. Workout One: 3 x 5km with...

This strength training guide is designed to support your training for your first Marathon over a 12-week period. The ideal start time would be 14 weeks prior to the event to allow you to enjoy a 2-week taper period before your event. GOALS Achieve the best understanding of how strength...

Have you ever heard a friend say they exercise to relieve stress and wondered what on earth they are talking about? Not only can exercise help you get your mind off your problems and clear your head, exercise has been proven to reduce levels of circulating stress hormones at a...