10 quick fire questions with runner David McNeill - two time Australian Olympian

Dave McNeill lives and trains in Melbourne’s inner north, our favourite part of town.

Get to know our local legend here, and perhaps try his famous breakfast smoothie after your next lap of Princes Park or Yarra Bend!

1. What event did you compete in at the Olympic Games and which year/location did you compete in?  

• London, 2012 - 5000m

• Rio, 2016 - 10,000m

2. Favourite running session to do in training? 

Anything on the track involving reps of different distances and paces.

3. Preferred shoe to race in/train in? 

• For training: Nike Pegasus turbo and Nike Infinity React

• For racing: Nike Matumbo on the track & Nike Vaporfly Next% on the road

4. Go to breakfast before a hard training session (or after, if you eat your big meal after)?

Always two breakfasts (before and after). Before would be porridge with a little maple syrup. After would be a smoothie with blueberries, bananas, protein powder, yoghurt and milk (to keep on top of my bone health!), and a breakfast burrito with scrambled eggs, veggies, cheese, and hot sauce. Tea or coffee accompanying each.

5. Tip for managing the stress, frustration and worry that comes with being injured.

Make a plan early, including a rehab plan, cross-training plan, recovery plan, dietary plan, etc... and invest your mental energy into the plan rather than worrying about what might be lost through injury. Then start investing emotional energy into productive pursuits that have been put on hold because of the focus on athletic endeavours. Go and have a drink with friends, go for that weekend getaway, spend more time with people that lift you up and make you smile.

6. Race you would love to run but haven't had the chance?

Any of the many Diamond League races I haven’t competed at (only been to Pre Classic and New York).

7. Favourite location in the world to run? 

Flagstaff, Arizona.

8. What do you do/eat/drink in the days after a big race to celebrate the goal being accomplished?

I try not to deprive myself of too much in preparation for a race. But an extra beer is probably in order after a good race. 

9. Pump up song to listen to before a training session or race, either driving there or during a warm up?

I prefer not to get too pumped up before training or racing. I like music with a relaxed rhythm that I can hum during the session, and that I can match my breathing and stride to. Petit Biscuit, Shallou, and Bonobo regularly get a play in the car ride to sessions.

10. Aside from the physical benefits, what does running do to enhance your life?

It really does it all for me! It’s a routine, it’s exercise, it’s a mental health check, it’s a connection to nature, it’s a perspective builder, and it’s a metaphor for most other things I put my mind to!

Thanks for that insight Dave! You can follow Dave’s journey to the Tokyo Olympics via instagram: @rundmc_neill

My gym is closed and all I have is the footpath. But I’m not a runner….

Let’s face it, 2020 is not what we planned. Everything seems to have been flipped on its head, even our exercise routines. Many of us turn to exercise and physical activity to manage stress, however we may not have access to our trusty spin class, weights session, or local swimming pool.

Enter the footpath.

What was once a useful piece of public space is now crowded with joggers, prams, bikes, dogs, and neighbours you've never seen before who now politely smile at you.

This useful piece of public space is now a means to keep fit, stay active, and move our bodies during this time of physical distancing and self-isolation.

But if you’ve never run before, and you’re starting to realise this might be one of your only options for exercise out of the home, you might be feeling apprehensive. As a podiatrist and long distance runner, I say embrace it! Although before you don that active-wear, consider these helpful tips.

Footwear

You don’t need much gear, but the right shoes for your foot type and biomechanics will help. A visit to our friends at The Running Company Clifton Hill will get this sorted. A teleheatlh consultation with our great podiatrists to discuss your current shoes, are both great first steps.

How do I start?

We crawl before we walk, and we walk before we run. Once you’re walking comfortably for 45-60 minutes a few times each week, your joints and tendons will be ready to handle the stress of running. Head out for 20 mins and within that time, alternate between walking and running. Keep the run interval to about 2-3 minutes, and walk in between to catch your breath and “re-set” before going again.

How to recover

Stick to 3 or 4 days per week in the beginning and ensure a rest day in between your running days. Remember the 10% rule: never increase your volume or mileage by more than 10% of what you did the previous week. For example, if you run 20 km in one week, don’t run more than 22 km the following week. A short stretch of your calves, glutes, quads and hamstrings post-run is also a great habit to get into.

Happy running . . watch out for that pram!

4 tips for avoiding running injuries

As a podiatrist, and a runner, I see many patients who present with injuries of the foot, ankle or lower limb because of errors they have made in training. For that reason, I am going to share the most common training errors I see in clinic, and advise on how best to avoid making the same mistakes.

1. Too much, too soon

Let’s say your mate at work has signed up for a 10km fun run in 8 weeks time and you think it sounds like a great idea. So, you sign up too! The only problem is you haven’t been doing much running so you “cram” in some training, just like you cram study, before exams. The issue with this is that study and running aren’t the same thing and the cramming philosophy doesn’t really work when it comes to preparing for an athletic event. You might feel great for the first two weeks, maybe even four, but if your weekly mileage or intensity (often both!) increases too quickly you will almost certainly break down and never make it to the start of the 10km run!

2. Introducing intensity . . . prematurely

For athletes just starting out, or those returning to training after significant time off, establishing a large “base” is absolutely critical. This is achieved by easy running, A LOT of easy running. The idea of commencing work-outs or sessions (e.g. speed work, fartlek training or any kind of interval training) should not be considered until a substantial amount of easy running (8-12 weeks) has been achieved without injury or a break in consistency. As they say, “if you can’t do the easy stuff, you can’t do the hard stuff.” Hold back, run easy and build the base before you even contemplate introducing the faster stuff.

3. Little or no “strength and conditioning” and stretching

Full-time work, children, a social life, life admin, the list goes on! I know, I know, it’s lucky you can even fit a few runs in each week…so how or why on earth should you squeeze in low intensity activity to complement your running and assist in preventing injury? The unfortunate truth (for some) is that without strength and conditioning, stretching, the foam roller or tennis/spikey ball, your time spent out on the trails may not be as rich and plentiful as you’d like. In order to prevent injury by building a robust body it’s critical to spend some time each week on the “one percenters.”

4. Striving for unrealistic goals

You wouldn’t turn up to a house auction and bid on something substantially out of your price range, so why sign-up for a half marathon when a 5 km walk will have you reaching for the ibuprofen? It’s great to set the bar high, to dream a big dream, and go after a goal, but be realistic. Can you really put in the time to train for it? Has your body completely recovered from the last niggle? Have you taken into consideration your past performances and set a realistic goal that you can achieve, or at least come close to? Striving for something unrealistic will almost always lead to both the “too much too soon” error and the “introducing intensity prematurely” error mentioned above. So keep it real. Don’t compare yourself to others, nor the person you were 12 months ago. Don’t sell yourself short but be honest with what you can achieve, both in training, and on race day.

To discuss any of the common errors outlined above, or any other podiatric issue related to the lower limb and foot, book an appointment with Sophie or Glen at Fitzroy Foot and Ankle Clinic.

How to pick the correct running shoes for you

A large amount of research has been conducted to understand out how to fit running shoes. Most of the research that has been conducted has concluded that patient comfort is one of the most important variables.

Below is a great video that summarises the history surrounding this research, and provides practical tips on how to select a running shoe for you. To summarise:

1. choose a shoe that is most comfortable to you - do not base your choice solely on what a store person suggests;

2. alternate the shoes you regularly wear to reduce your risk of injury;

3. injury is multifactorial and appropriate runners are one component of a comprehensive treatment program.