The Fibreglass protective toe is lighter than steel and is built to the Australian Standards (AS/NZS 2210.3:2009), for impact & compression resistance.  This means you don’t have to lift up as much weight each step you take! 

3.  No airport stops.

If you're boots look like this (a recent customer at The Athlete's Foot Tuggeranong) ...definitely come in for a well deserved fitting of your new work boots.

When you run in barefoot shoes, you'll strike the ground with the ball of your foot first, rather than with your heel. You may also notice that the strides that you take are shorter; this helps you to run more efficiently.

What is a Barefoot running shoe?

To understand barefoot shoes, first under that traditional running shoes are more cushioned, heavier and have around a 12mm heel to toe offset (which is the height of the cushioning - the difference between the height of the heel and the height of the forefoot, when wearing the shoes).

Barefoot shoes have around the 0-8mm offsets, with 0mm being the most extreme. As with traditional running shoes, barefoot shoes have different levels of support and can also be referred to as minimalistic footwear.

An example of the 8mm offset minimalistic shoe is the Brooks Pure Cadence range, featuring a great toe flex and some extra support around the arch, but still lightweight.

The Nike Free 5.0+ is another example of an 8mm offset - this style has higher flexibility from the deep groves of the sole and is one of the most popular shoes for barefoot style running. This updated version also has flyknit technology on the upper for a more snug fit.

The Saucony Kinvara 3 range is a  4mm offset minimalistic shoe, extremely lightweight and less layers on the upper. It creates a snug fit but also features high durability and support for the arch.

How long does it take to safely transition into barefoot shoes?

It varies from person to person.  Some people will be able to make the transition from a cushioned shoe to a barefoot shoe in just a couple of weeks, but it could take up to a few months for others.

During this time, it's important to listen to your body and don't rush into barefoot shoes too quickly so that you don't injure yourself. Remember that barefoot shoes cause the muscles to work harder and longer recovery time is needed in between your runs.  If you experience pain at any time, stop using your barefoot shoes and see a health professional immediately.

How would I correctly transition from cushioned shoes to barefoot shoes?

Any transition into barefoot shoes should be done in conjunction with traditional cushioned running shoes. To help make this transition safer for you, try the following schedule:

WEEK 1 - For the first week, start by wearing the barefoot shoes in everyday activities.  For example, you could wear them around the house or whilst grocery shopping.

For this first week, ensure that you wear your barefoot shoes no longer than 20 minutes each time, as the design of these shoes will cause your Achilles to lengthen and could cause tenderness in your lower legs.

WEEK 2 - In the second week, aim to wear your barefoot shoes 2-3 times per week during GENTLE exercise. Perhaps you could try wearing the shoes when walking the dog, or when walking to and from work.

WEEK 3 - If there have been no problems so far, you can now introduce barefoot shoes into your running activity.  While you are wearing barefoot shoes, ensure that you do not run any more than 10% of what you would normally run per session.  For example, if you normally run 5kms, try running in barefoot shoes for 500m for the span of this week.

WEEK 4 - If there have been no problems, from this week onwards you can gradually increase your activity by a maximum of 10% per session.  For example, if you normally run 5kms and ran in barefoot shoes for 500m last week, this week you could try running 1km in barefoot shoes.

If you do not experience any pain or discomfort, next week you could try running 1.5kms in barefoot shoes, and so on.

If at any stage you are experiencing pain, do not persist.  Stop and see a health care professional.

Assuming I take my time when transitioning into barefoot shoes, is it safe to say that they can be worn by everyone?

No, barefoot shoes aren't for everyone and there are some people that they will never be suited for. These people include:
- People with feet that heavily roll in
- People with foot related problems or injuries
- People with lower limb or stress related injuries
- Anyone who is seeing a medical professional - unless specifically referred into a barefoot shoe
- People with diabetes or sensory loss to their feet
- People with foot abnormalities

What else can barefoot shoes be used for?

Barefoot shoes are close to the ground, meaning they are fantastic for Weight classes & CrossFit (improving your balance for deadlifts and other activities).

Barefoot shoes are also very fashionable (Check out the Nike Free range), and perfect for coffee and socialising after your workout.

Visit our new Training Guide Hub or read on:

- Sand Running - Love it or leave it?
- How to mixup your running training
- Meet the Run Like Crazy guy

Good posture is key to ensuring a safe and efficient run.  Begin by making sure the head is in correct alignment by gazing a couple of metres in front of you, and not at your feet, so as to straighten your neck and back. 

Shoulders should be kept loose, and positioned back and down.  Ensure that they do not creep up towards your ears as you tire. 

With your head, neck and shoulders in the ideal position, naturally your torso will sit upright, opening up the chest and helping you to maximise your lung capacity.  This upper body posture will help to promote ideal strides and ensure that energy is not wasted during your run.

This is a big no-no but so easily done!  The warm up phase is essential as it prepares the body for action by gradually increasing the heart rate, breathing rate and blood flow to the muscles.  Skipping this vital phase of exercise increases your chances of injury as the body has inadequate time to adjust to the intensity of the workout. 

For distance runs, a light log for a few hundred metres is recommended, whilst an extended warm up of up to 20 minutes is required for speed sessions, where you will be hitting top speed.  A gradual cool down is equally as important to prevent cramps, lactic acid build-up and blood pooling.

5. Skipping Recovery Time

Running is incredibly beneficial for the body but also very taxing.  As such, it is important to continue hydrating in the hours after your run, stretch adequately and ice any areas of inflammation.  It is also a good idea to leave a day in between your runs, to give your body enough time to recover.  Perhaps you could try a non-weight-bearing activity, such as swimming, or a less strenuous activity, such as yoga, in the days between your runs to give your body enough time to recover.

If you’re guilty of any of these running habits, it’s time to make a change!  Keep these handy hits in mind on your next run, to help make it the most efficient and enjoyable one yet!

For more tips, visit our new Training Guide Hub or read on:

- Top 10 Running Tracks
- The new Saucony Training Partners
- How to mixup your running training

We've all seen this scenario.  For some, the shoe is too tight. For others, the foot moves around in the shoe. Whatever it may have been for you, always know that it can be prevented with correctly fitted footwear at The Athlete’s foot.

So, why does the correct fit matter? Why do we keep harping on about it?

1. Keeps your motivation UP.
Exercise is challenging in its own right; why make it any harder than it needs to be? Experienced Fit Technicians at The Athlete's Foot can help you determine the level of cushioning and support you require in your footwear.  This is based on 3 things:

-          Your foot type (like rolling in, neutral or rolling out)

-          The activities you participate in for the shoes (did you know netball shoes have very different technologies to running shoes?)

-          The frequency (shoes may wear out faster depending on activity, milage or even your running style!)

Correctly fitted footwear means greater comfort through minimising such common problems as blisters, calluses, excess pressure or rubbing. Enough with the excuses and complaints of sore feet! It's time to get yourself properly fitted for footwear.

2. To prevent injury.

According to Exercise Physiologist Assoc. Professor Mike Climstein,

"wearing shoes that are too old and fatigued, or a shoe that does not enhance your biomechanical function will increase load on muscles and joints, which in turn increases your risk of injury. Getting the shoe fit right is just as important as the many technical features that modern footwear have. This is why I recommend The Athlete’s Foot for (a) correct shoe fitting." 

By minimising your risk of injury, you'll be able to train longer and harder, leading to improvements in your performance in all fits of life.

3. To maximise the life of your (high quality) shoes.

Each foot type (rolling in, neutral, rolling out) will lead to certain areas of the shoe wearing out quicker than others. If you are not properly fitted for footwear and are wearing shoes that may not be best for you, you risk accelerating the wear in these areas. 

For example, if you roll in, but you're wearing a shoe for someone with a neutral step, you will wear out the inner side of this shoe much more quickly than if you were wearing a supported shoe.

To ensure you keep getting the most out of your training and running shoes, visit us each time you think you need another fitting (even bring in your old runners and we can assess them for free in store.)

Visit our new Training Guide Hub or read on:

- Top 10 Running Tracks
- The new Saucony Training Partners
- Meet the Run Like Crazy guy

Thanks to our Guest Training Partner for this post – Catherine Thiele (Mum, teacher, multi-ironman triathlon finisher)

To this day, I’m not 100% sure how I was convinced to do my first triathlon over 10 years ago. 

The love affair started when my best friend, Joy (who was already a triathlete) “accidently” left her old bike at my house.  From that day I started riding (and fell in love with cycling).  I could already swim a little, so I knew all I needed to do was learn how to run.

- Visit plenty of different bike shops and ask loads of questions.

- If you have a friend that cycles, ask them to tag along.  I ride a GIANT bike and I love it!

- Check out my detailed post on “guide to buying a bike” here.

- If you are planning on riding a used bike, ensure it is in good working order before you head out onto the roads.  


You’re also going to need some running shoes that FIT you properly – I can’t stress this enough, otherwise training sessions may cause you pain and long term injuries.

Make sure you visit the guys at The Athlete’s Foot (find your store now) since they know what they are talking about. You can even take in your current running shoes and they will assess them in store.

2. Registering for a triathlon

Now it’s time to REGISTER. Bite the bullet and just do it.  The Triathlon Australia website has a race calendar (http://www.triathlon.org.au) well worth checking out.  You might find a race close to your hometown or something away from home.  Triathlons give you a great excuse for a quick little getaway holiday! 

3. Then the fun starts….. the triathlon training

You will need to plan your week to ensure you have time to practice all three disciplines.  When Joy was training me for my enticer, we aimed to do at least one thing a day with one day a week being a rest day.  We had to build up slowly  because I had never run before.  The last thing I wanted was an injury early on in the preparation. 

As a basic guide, when Joy and I were panicking, training for my first enticer race we would use this formula ….

3x swims per week
    2x pool swims (possibly with a swim squad)
    1x open water swim – beach, dam, lake. 

3x rides per week
   1x shorter ride with a few efforts or interval
   1x longer ride (approx. 10-20% more than the race distance)
   1x tempo ride with a constant speed

3x runs per week

  1x longer, slower run (building up to the race distance and possibly 10-20% more)
  1x interval run with a few little efforts
  1x strength or tempo run.

When the race got closer, we also included a little 10 minute run off the bike (usually the longer ride) to get used to the jelly legs you feel after cycling. 

Once you have a little bit of base training (4-6 weeks) and your confidence is improving, you might like to train with others or with an organized group.  The Triathlon Australia website has links to affiliated triathlon training coaches/squads. 

Other Triathlon training tips:

Talk about your triathlon aspirations with your family and friends.  Your choice to compete in a triathlon may impact on your home life.  They’re going to be the ones supporting you on race day so try to work through a plan on how your training can fit into your life.

“I’ve done the above, am I ready?”

I love this question.  No one ever really knows if they are ready.  It is very normal for these doubts, fears and questions to surface (particularly as the race approaches). 

I know you want me to tell you how easy my first race was and how much I loved every minute of it, but to this day, it was the hardest race I’ve ever done, but it was still great.  Go figure.  

Did I love it?  Yes

Was I dying to race again?  Yes

Do I remember the elation more than any obstacles or pain?  Definitely

I instantly fell in love. In love with the pain, the desire to improve and that feeling you get when you finish. 

There is something that happens when you race – a connection you get with your body and your mind.  You’ve probably trained your body up to be ready, but don’t under estimate the mind.  You might have to give it a bit of attention too.  There might be times during the race your body hurts, you’re tired and your mind just wants you to quit.  The mind will surprise you – you can teach it to change those thought processes around.  I think this is why triathlon is so empowering.  You’ll get to see strength in your body AND in your mind. 

There is only one way to truly see if you are ready.  RACE day. You will probably finish the race and start searching for another one to enter.

Sport is often about the people and friends we meet along the way. Little did I know that when Joy left that bike in my garage that my whole life and lifestyle would change. 

I hope to see you at the start line of a triathlon soon!


Our guest blogger, Catherine Thiele (Ironchicks) is a Mum, teacher, multi-Ironman triathlon finisher.She has competed in many different races, 7 Ironman distance races (pre and post-kids), and she is looking forward to heading back to the Big Island’s Lava fields again in October this year.

 




Visit our new Training Guide Hub or read on:

- Top 10 Running Tracks
- The new Saucony Training Partners
- How to mixup your running training

Shopping for school shoes can sometimes be a daunting task for parents as there are so many shoes available in the market and so many things to consider – the length, the width, durability, colour, style.  

Make sure your kids get the right fit - with our  trained Fit Technicians. We measure your child’s feet, analyse their feet using our Fitprint Technology and recommend shoes suitable for their foot type, daily activities and the school’s requirements.

1. Support technologies

Compression moulded EVA midsoles, Insulon cushioning or PU midsole materials will disperse shock for every run, jump, hop and skip your child makes.  The formal shoe range of Ascent school shoes are “Sports Shoes in Disguise” allowing your child to remain active before, during and after school.

3. Six month outsole guarantee

Perpetual rubber outsole on their shoes increases the durability.  The outsole is non-marking and suitable for court surfaces. 

4. Leather uppers

Full grain leather uppers are used for support and added durability.  Shoes are easy to clean, and we carry a range of Shoe Cleaners in-store to care for your shoes.

5. Laced and Velcro options

Catering for the Prep students’ right through to the Senior School, Ascent has a school shoe option for every child and every foot type.  Shoes are available in Black, and some styles are available in Brown.

Shop the Ascent School range in store at your local The Athlete's Foot or online - available all year round.

Saucony Running has been supported by The Athlete's Foot stores for over 7 years. As the leading brand in the new Find your Perfect Training Partner hub, we wanted to let our fans know a bit more about this great brand. And - Saucony have actually been in existence for a lot longer than most of its footwear rivals!

Founded in 1898, Saucony traces its early roots to the banks of the Saucony Creek in Kutztown, Pennsylvania.

Native American inhabitants of the area coined the Saucony name which translated means “mouth of a creek or river.”


In 1906, the Saucony Shoe Manufacturing Company built its first factory, a solid brick two-story construction along that creek.


Today, the Saucony logo represents the endless flow of that waterway, along with its boulder-strewn creek bed, depicted by the three distinct dots within the brand’s “river” mark.

Did you know?

- Saucony have a Human Performance and Innovation Lab, also known as the Saucony Lab (pictured) equipped with state of the art scientific tools to completely understand a runner’s stride for development of the Saucony shoes.

Visit our new Training Guide Hub or read on:

- Top 10 Running Tracks
- The new Saucony Training Partners
- How to mixup your running training

Sydney Running tracks

Opera House and Botanical Gardens

Distance: 5kms loop
Description: Starting at the Rocks – you’ll run under the iconic Harbour Bridge, around the Opera House, though the Royal Botanic Gardens and will loop back around to your departure point.

Great if you work around the city for an after work run.
Difficulty: Enjoyed by everyone with great views -  relatively flat and incredibly scenic, it’s also a good one to convince one of your colleagues to join you on. 


South Coogee Stairs

Distance: 210 steps
Description: These stairs (Cnr of Cairo St & Denning St in South Coogee), are a great setting for interval training and can add some much needed variety to your training regime. There’s a boardwalk located at the base of the stairs that you can complete a short warmup run prior to taking on the challenge! Start at the end of Palmer St/Bunda Parade and head left.
Difficulty: Challenging and not for the faint hearted!  If you are just starting out in your training, alternate between running and walking up these stairs, reducing the number of stairs that you walk as your fitness levels increase.

 If you're looking for a challenge, you can try running up and down these stairs a number of times! Plenty of football teams regularly train here at 4.30am.

Melbourne Running Tracks

Albert Park

Distance: 5kms loop

Description: Enjoy the scenic views of Albert Park Lake and the Melbourne city skyline as you run along this 5km track. Like many great tracks, there’s exercise stations placed around the lake so you can add some circuit training to your workout.

Difficulty: Great for people of all fitness levels.  The Park Run Group organise a weekly run here every Saturday at 8am – free to run and you get to compare your times each week!



Station to St Kilda Pier

Distance: 5.6km
Description: With plenty of magnificent bay views along this looped track – this one is popular with locals and tourists alike.
Difficulty: As hard as you need to make it – with plenty of rest stops, more experienced runners may have to avoid the crowds on the weekends – head there early and try running it 3-4 times.

Brisbane Running Tracks

Kangaroo Point to Victoria Bridge Southbank

Distance: 8km (return)
Description: Enjoy a scenic run along the Brisbane River to the edge of the South Bank Parklands.
Difficulty: Relatively flat and great views, best to take on this run early if you want to run faster without avoiding too many walkers.

Roma Street Parkland

Distance: 2-3kms
Description: A lush green patch in the heart of Brisbane city, filled with intersecting paths and uphill sections.  It's perfect for a quick, lunchtime run, or as part of a longer run.
Difficulty: Easy to moderate.  Although this run is quite short, it incorporates challenging uphill sections and can form part of a longer run.

Perth Running Tracks

Narrows & Causeway

Distance: 9.3kms
Description: This track is filled with fantastic views of Perth city from across the Swan River.  You'll run along the Perth foreshore, across the Narrows, South Perth and Victoria Park river fronts.
Difficulty: Challenging – one of the longer runs in our list. Try interval or negative training here, where you split the distance into 5km or 3km sections

Lake Monger Reserve

Distance: 10.4kms (around the lake)
Description: For a picturesque parklands jog with views of the lake and lush greenery, you only have to head five kilometres out of Perth city. You'll even have some company with the ducks, pelicans and swans waddling behind you!
Difficulty: Easy, but your walk or run can easily be extended by heading toward Herdsman Lake and exploring the tracks there.

Adelaide Running Trail

River Torrens Linear Park Trail

Distance: There are various entry points on to the path, so how many km’s you burn is up to you
Description: The River Torrens Linear Park Trail stretches from the beachside suburb of Henley Beach, all the way to the city's north-eastern suburbs. The section of the trail that runs through the city centre is most popular and passes the Adelaide Festival Centre, Adelaide Convention Centre and Adelaide Zoo.
Difficulty: This trail can be enjoyed by everyone – with multiple entry points and great views, you choose your intensity. 




Adelaide Uni Loop

Distance: 2kms
Description:  Located in North Adelaide, the Uni Loop is a 2km loop with marker posts at every 200m, making it a great choice for a uni-break dash or interval training.
Difficult: Easy to Moderate.  Can be challenging, depending on the intensity of your intervals. For variety, try running drills like high knees, knee tucks, sideways running and sprints.


Share your favourite training partner (what's your favourite running route?) and tag it with #favouritetrainingpartner for your chance to win a new pair of Saucony running shoes.

Visit our new Training Guide Hub or read on:

- Meet the Run Like Crazy guy
- The new Saucony Training Partners
- How to mixup your running training

Thanks to our Guest Training Partner for this post – Catherine Thiele (Mum, teacher, multi-ironman triathlon finisher)

Lately, my motivation for running has died off a little.  I’m still running, but I’m not getting much of a buzz out of my sessions. 

When the guys at The Athlete's Foot asked me to work with them to help others find their perfect training partner on this new hub - it was excellent motivation! 

I also love to explore the local area to find new running routes that can help me mix things up a bit and build strength at the same time.

I live on the Sunshine Coast, so the Noosa National Park is a favourite.  It has the perfect combination, bush trails, hills, stairs and all that while looking at the gorgeous ocean or the rainforest.   Bliss.  These runs will always motivate me and reinvigorate my love of running.

Speed and Cadence Running Training (interval sessions) help strengthen your leg muscles so your cadence can quicken, and you can gradually extend stride length to what feels comfortable.

An ideal interval training session involves some drill techniques to start off (lunges, knee risers, calf kicks, stride throughs) followed by some shorter distance runs where the focus is on speed and cadence (stride frequency). The sessions are often repetitive with short running or walking recovery in between.   It is good to seek out a running coach or squad to ensure you are doing these correctly and to avoid injuries and is also a fun way of interacting with other athletes.

If you’re looking for a good interval session to try, check out another post of mine - Fartleking with Friends.  No that is not a typo; it reads Fartlek!

4.     Enjoying running – make sure you are doing a “fun” run
Do you remember why you first started running?  Or how it felt when you got your “running fitness”? Sheer delight.  The sense of achievement.  The pure beauty of running?  You enjoyed yourself didn’t you?

I think all runners should do at least one of your weekly runs purely for enjoyment.  No GPS watch or Iphone app, just a run with a friend (or a few), having a chat and enjoying the scenery.

If you’re keen to make it fun, get a group of mates together for a “themed run” – try a “fluro fest” where everyone wears fluro, like us here or maybe just a Sunday Session run where you finish at a local watering hole for a beer (or juice).

This run might even involve the family pet and maybe your kids following on their bikes. The focus goal for these runs is simply enjoyment and fun.

A fun “fluro run” at our local “Ewen Maddock Dam” bush trail.  No one was getting lost that day!





So how does this all work together in a week? This is an example of how running fits into my triathlon training program over a four week period.

The key is to keep challenging yourself, and keep motivated with great hubs like this one. Happy Running!


Cath

Share your favourite training tip or partner and tag it with #favouritetrainingpartner for your chance to win a new pair of Saucony running shoes.

Our guest blogger, Catherine Thiele (Ironchicks) is a Mum, teacher, multi-Ironman triathlon finisher.She has competed in many different races, 7 Ironman distance races (pre and post-kids), and she is looking forward to heading back to the Big Island’s Lava fields again in October this year.

Visit our new Training Guide Hub or read on:

- Top 10 Running Tracks
- The new Saucony Training Partners
- Meet the Run Like Crazy guy

After talking techniques and training tips with the Coaches (check out the article here), Neil from The Athlete's Foot Liverpool, caught up with some of the South Sydney Academy of Sport Netball players: Alix (2013 NSW 21/U Captain), Kodee (a NSW Academy Athlete), Rachael (Club Athlete) and Michelle (Junior Rep Athlete)on their favourite Netball shoes, aspirations and why they love the sport.

What are your aspirations?

Alix: Taking the court in the ANZ Championship would be incredible!
Kodee: I have so many! This year I'd love to be in the starting 7 for NSW at the National Championships in May. I also want to achieve a shooting average of 80% for the season.
Rachael: I would really like to play netball at a Representative level in the next few years.
Michelle: I would really like my team to be the winners at the State Age Championships this year.

Who is your sporting hero and why? 

Kodee: My sporting hero is Jordyn Wieber, a World Champion and Gold Medal winning USA Gymnast from the 2012 London Olympics. The thing that really inspired me was the fight, courage, mental toughness and determination that she showed after the disappointment of not qualifying in the single event and coming back to be vital in the historic win by the Fierce Five in the Team Competition. She's amazing!
Rachael: I love watching the NSW Swifts play. They play a very fast game and I like how their shooters can shoot from all distances on the court.  
Michelle: My sporting hero is mo'onia gerrad because she is just simply amazing at playing netball. 

What are some of the most common Netball injuries and how can these be avoided?
J: Knee and ankle injuries are the most common Netball injuries and correct landing technique and balancing is the best way to avoid these.

Live by the mantra - toes, heels, bend knees and lower centre of gravity. This is where knees should be inline with feet, shoulders level, equal distribution of weight, body upright when landing, bend knees hips and ankles slightly on impact, maintain control of the body and land softly in sequence.

Sounds complicated but with practice this avoids the most common netball injuries!

V:As a Physiotherapist, I see the most common netball injuries revolve around the knee, ankle, and lower back. The most common cause of these injuries are imbalances in muscle strength, stability and endurance about these key areas. As Jacqua mentions, key components in all these are alignment - ensuring toes, knees and hips are in line and a balanced centre of gravity.

What are some opportunities after  joining a local netball club?
J: Netball has excellent player development programs and opportunities; following club participation there is an identified pathway that leads to local representative – regional academy scholarships - state representation – state sports institute scholarships and national representation. This same pathway is also available for aspiring umpires, team managers, fitness trainers and coaches.

Netball is a great participation sport that encourages team work, commitment, communication, responsibility and leadership skills; your local association is the ideal place to gather information and register.

V: I've been playing since I was 4 years old, and after injuries, this directed my desire to become a Physiotherapist - and now own my practice as well! For young players, there's fantastic support for club coaching and umpiring from the age of around 11 years old  - and I was a Junior Rep coach at only 23 years old. Great opportunities for Netball players!

Check out the Netball range online or visit your local The Athlete's Foot store today.

The Athlete's Foot Liverpool Franchisee owner, Neil Carrasco, with the South West Sydney Academy of  Sport Netball Team.

Attending your 3rd week? For Bondi Run Clubbers coming along for their 3rd week, we will be handing out a voucher for a FREE PAIR OF THORLO PERFORMANCE SOCKS. For those yet to reach their 3rd week keep at it and you’ll have your new premium socks before long.

Attending your 5th week? Enjoy 25% OFF MIZUNO RUNNING SHOES at The Athlete's Foot Bondi! Chat to the Mizuno or The Athlete's Foot team at the formal sessions for details.

While we're known for running shoes, the new range of men's casual shoes from Merrell and Rockport have been literally walking off the shelves. The team at The Athlete's Foot Caloundra talk through the top 3 new Mens' lifestyle shoes - available online & in stores now. 

 
3. Rockport Summer Tour

Our latest Rockport casual shoe is a return to their traditional deck shoe look.  We have it in navy leather with white trim and tan nubuck with white trim.  Rockport shoes now come with the great Adidas cushioned innersole.

Visit The Athlete's Foot today or browse online the range of Men's Lifestyle shoes from Merrell, Rockport & more.

Josh Blatchford is a student at the University of Canberra studying Exercise Science and an Australian orienteer having competed in orienteering for Australia all around the world - and when he's not training, competiting or studying, he's working with us at The Athlete's Foot Canberra.

The biggest perks at The Athlete's Foot? Working with a great Canberra team and hanging around in running shoes all day.

Furthest individual run would have to be a training session I did in Sydney with some other elite orienteers from NSW. We covered almost a marathon of orienteering from North Sydney over to Balls Head.

I have done a few other long sessions in addition though. One of my favourites that springs to mind was running the Main Range Track in the Snowy Mountains in just a few hours, with my girlfriend.

How far have you run in a week before?

Not sure what the furthest distance in a week is. 100km does not seem too special though,  I have definitely done that a few times. Close to 150 would probably be the most. 

Since I have come back from injury this year I have been averaging 90-100km a week (including orienteering) but that will most likely step up a bit to around the 120km mark when my program changes in late January

Worst injury?

I have had a few bad ones. My two operations are probably the worst - I had compartment syndrome in 2009, and earlier this year I broke my leg training just a few days after I had been selected to compete for Australia at the World University Championships. As you can imagine that was incredibly devastating and frustrating!

The most embarrassing though, was when I got bone bruising in my knee from falling over trying to have a hit of ice hockey, and I could still feel it running more than 6 weeks later!

What shoes do you wear or recommend for outdoor and trail running?

Salomon Sense Mantra – lightweight, rugged trail outsole with a 6mm heel pitch keeps you in touch with the ground while providing a full EVA cushioning midsole for longer training runs.
Brooks Ghost GTX – with a fully lined Goretex upper for complete waterproofing, the Ghost GTX is super cushioned with Brooks DNA & Mogo midsole for superior shock dispersion.  Great when running on both road & trails.
New Balance Minimus – for it’s vibram sole that also allows flexibility for fast turns and agility through trail running. Great colours too.

Watch how Josh has found his fit with orienteering - What's yours?

http://www.youtube.com/watch?v=kPS5oCOHql4

Thanks to Puma, meet one of the young stars of the West Coast Eagles, Andrew Gaff instore at The Athlete's Foot Booragoon next Sunday. Every football boot purchase on the day will enter the draw to WIN a signed Andrew Gaff guernsey.

2. Puma King - one of the all time classics - the relaunch still features an extremely soft leather upper, and adapts to the natural curves of the foot for a glove like fit.

3. Puma Universal - A great entry level football boot - with highly abraision-resistant synthetic leather for the upper.

4. Puma Spirit - A slight take down model of the high end Puma King, this boot is still extremely comfortable and has a supportive heel counter, & combination of moulded and screw-in studs to improve traction.

Training for an event, looking for extra running motivation, or simply wanting to take advantage of the hours on either side of the office desk? The Athlete's Foot team in Elizabeth St, Melbourne, helped compile the 4 most popular CBD training runs.

The Tan – a 3.8km gravel track around Melbourne’s lush botanical gardens.  

Great for runners of all levels and constantly busy from morning to night.   Use the handy timers located around the track to monitor how well your run is going!

Difficulty: This run can be enjoyed by people of all fitness levels. The track is relatively flat and incredibly scenic, so it's enjoyed by walkers and runners alike!

Albert Park Lake

Albert Park is located only 3km from the city centre and is a hub for a lot of sporting activities.   A lap of Albert Park Lake is 4.69km and has 500m markers along the track.   Be careful of the strong winds!

Difficulty: Great for people of all fitness levels.  For an extra challenge, try running the loop twice (or more).

Princess Park

3km from the city centre but a nice flat popular track for Melbournians.   A lap around the park is 3.2km and also has 500m markers along the way.

Difficulty: Great for people of all fitness levels and for negative interval training (one lap fast, one lap slow).

Yarra River – great for a scenic night time run.  

A lap starting from flinders st station along the south side of the river to the bottom of Anderson st hill and back on the city side of the river will equate to approx 4km.

Difficulty: Easy terrain and fantastic views.

So, you've signed up for a half marathon. Your first thought – “What the hell have I just done”. Don’t despair! It’s natural to be a little bit apprehensive. If it was easy, everyone would have run one, right?!

To help you achieve this great goal you have just set, thanks to Mizuno, we've compiled our top 7 tips for a successful half marathon race. 

So, if you are keen to follow this challenge through…….read on………….

1. To run a half marathon, you need to do some consistent running

It's hard to wing 21kms - so it’s vital that you slowly build up your stamina and endurance before the race. Fortunately or unfortunately, this means some specific based training – ie running!

Ideally you should start training for a half-marathon two to three months in advance, with running sessions of at least 3 times a week, especially if you aren't used to running long distances. Yes, it takes that long to get running fit! Speak to the coach at your run club about how often, how far and how fast you should be running – everyone has different training backgrounds so this advice needs to be bespoke.

2. Join one Run Club (or more)


Hopefully if you are reading this you have already joined up to the run club. Run Club trainers give you challenges you often don't set yourself in a 'lazy run' you do after work. Sharing training stories, difficulties, challenges and achievements will all help you keep your resolve. It’s amazing what a positive affect having a group all training with the same end goal can have – strength in numbers!

Across Australia, there are some great Run Clubs and weekly run challenges.Check out these:

Park Run Australia (Sprint training) - weekly 8am Saturday Park Runs for 5km time trials. Free, lots of locations and great atmosphere. Register for your closest one here.

Bondi Run Club (Sydneysiders) - We've started a great free Run Club with Mizuno and hosted by Vision Personal Trainers. Hill Training, time trials and interval training feature weekly (and it's free with lots of giveaways). Register here - Tuesday Nights/Saturday mornings.

Melbourne Running Meetup (all over Melbourne CBD) - Thursdays and some Sundays, this group explores the city and open to all fitness levels. More info here.



3. Don’t avoid hills – they will help get you fit
Running up hill will improve your speed, stamina, and endurance. So if you see a hill coming, don’t avoid it – run up it, even if it’s at a slow pace. And completing an undulating run once every week or two will not only improve your fitness quickly, but it will also make the run more interesting!

4. Eat as healthy as you possibly can.…….in moderation
You are what you eat. You are putting your body under stress with all of this training. And when the body is under stress, it requires adequate nutrients, proteins, carbohydrates and even some fats to aid recovery so that you are ready to go for the next training session. Focus on a balanced diet, opting for healthy choices where you can (maybe give the fast food a miss for a few weeks!).

Keep things in moderation though – you are human and you do need to reward yourself now and then – a beer or two once a week, a piece of cake post your long Sunday run will keep you sane.

5. Get an expert to fit your running shoes (like The Athlete's Foot)

If you are going to take on a big challenge like a half marathon, you need the right tools to achieve this – that includes your footwear. It is vital that you get fitted out by an expert. At The Athlete's Foot, our staff undertake a rigorous training process and use unique FitPrint fitting technology for each and every customer. They will ensure you are in the correct pair of purpose built running shoes.

Your chances of being injured will dramatically decrease, and your enjoyment of the whole process will be ensured. Plus, running shoes these days come in all sorts of great colours – surely you need to look great whilst running too! Check out our running range here, in stores and online.

6. Don’t try to run through leg injury

It is possible to get injured even if you take every precaution available. In the case of an injury, you should not try to run through it. If the injury feels minor, keep active by taking a light swim, or riding your bike for a few days. If the injury is not going away after several days of no running – it might be time to see a sports doctor or physiotherapist for some expert advice.

7. Running a half-marathon is a great experience!

Not everyone can run a half-marathon on queue, but many people can make the distance if they train consistently for the event. Without a doubt, a person with good training advice and a positive and patient attitude will be able to achieve the distance. Bravo to you for being brave enough to take up the challenge – you will not regret it!

Click here to see our favourite events to participate in this season, or check out the calendar below for the full listing.

At least 6 weeks before your next event, visit us in store or browse our running shoes online to ensure you find the right fit.

Bondi Run Club Recap - Week 2

Well, thanks to Wes and Andrew from Vision PT Randwick as Week 2 was certainly felt in the legs. After each lap fingers were on the pulse to gauge how quickly we recovered which is a great indication of our fitness levels. The quicker you recovered the quicker you went again. It was really impressive to see everyone work pretty hard.

We are also so happy to have had almost 30 runners show up these past 2 weeks as we establish the foundations of what we hope will become a fun little community of runners.

Bondi Run Club Recap - Week 3 

We were lucky enough to be joined by local  running legend Keith Bateman  – the oldest person ever to break 32 minutes for 10km. We shared the track with Keith as we try to put his running tips into practice – and keep up with him for about 20 seconds.

We were also joined by Peter Sweeney from Sydney Physiotherapy, answering questions about foot and joint pain, training tips and more.

Bondi Run Club Update - Upcoming Week 4 (2nd April)

THORLO sock prize!!! At the outset we said there are some incentives along the way. For Bondi Run Clubbers coming along for their 3^rd week, we will be handing out a voucher for a FREE PAIR OF THORLO PERFORMANCE SOCKS. For those yet to reach their 3^rd week keep at it and you’ll have your new premium socks before long.

When - Run starts at 6.30pm as per normal and will run until approx. 7.30pm.

Where - Centennial Park. Meet cnr York Rd & Grand Drive in the park - look out for Bondi Run Club Sign. Click here to see map & exact location. Free parking and bag drop off available.

New Members - Receive your FREE Bondi Run Club Training shirt tonight!

As one of the first incentives, all new run club members will receive their Bondi Run Club training shirt tonight. If you received yours last week, we encourage you to wear it so we can keep track of the club members!

• Asics Netburner Ignites 7 – ideal for a player with a higher arch looking for great cushioning.
• Asics Netburner Super 3 – perfect fit for a player with a slightly flatter foot looking for a great mix of support and superior cushioning.
• Asics Netburner 15 – if you are looking for the most stable shoe in the netball range this is the one for you.   It is built on a straighter platform which is ideal for orthotics.
• Brooks Net Intercept – new from brooks, this model is great for a player who wants a lighter weight netball specific shoe.   A good blend of cushioning and support with a mesh upper.

	Asics Netburner Super 3	Asics Netburner Ignite	Brooks Net Intercept                             Asics Netburner 15

The Athlete’s Foot has teamed up with Asics Australia for a triple player appearance!

3 Canberra Raiders Football players will be at The Athlete’s Foot in Westfield Belconnen to meet fans, talk footy boots and autographs. See you at the store on Friday to meet Terry, David and Jarrod from the Canberra Raiders.

Where: The Athlete’s Foot Belconnen (Level 3, Westfield Belconnen)

Who: ASICS Ambassadors & Players Terry Campese, David Shillington and Jarrod Crocker

When:  Friday 22^nd March 2013

Time: 6:00 – 7:00pm

There will be plenty of Asics giveaways up for grabs along with five double passes to Sunday’s home game against St George Illawarra Dragons!



Did you know?

Terry Campese wears the Asics Gel Lethal Tigreor – a fast, lightweight and extremely adaptive football boot!  A 10mm heel gradient reduces strain on the lower limb during play. Available in stores and online.

David Shillington wears the Asics Gel Lethal Shot  - a favourite amongst those who want a boot specifically designed for high pile grasses. Featuring kangaroo leather it’s extremely comfortable. The longer style cleats grip well into softer ground. Available in selected stores.

Jarrod Crocker wears the Asics Gel Lethal Flash – featuring a larger number  of smaller studs, this boot grips well and releases strongly for fast moves on the field. Available in selected stores.

Check out these great Asics Football boots online and in stores:

Gel Lethal Tigreor 6	Gel Lethal Ultimate 9	Gel Lethal Tigreor 6

With the Sydney Bondi Run Club officially launched (sydney eastsiders - join us! register here), we caught up with the head Run Club trainer, Andrew Smith from Vision Fitness, and some of our Run Clubbers - Lisa (The Athlete's Foot Bondi Store Manager) and Darren - a fitness convert. Looking for some run club motivation? See why they participate.

Meet Lisa (The Athlete's Foot Bondi Store Manager) - ready to survive the Sydney Half Marathon as her first Bondi Run Club goal.

How long have you been with The Athlete’s Foot? 4 years
Describe your exercise regime in a normal week? Normally barefoot or beach running each week - 2.5km -3.5km (Maximum). Working up to the SMH Half Marathon in May 2013.
What’s your goal with the Bondi Run Club? Survival!! To run the full half marathon without stopping and keep up fitness for the future.
What’s the best advice you’ve received to keep you motivated for running? Greg (Franchisee owner), telling me i'm not getting any younger and knowing that after the run i'm going to feel proud of myself.
What’s your favourite training sessions and why? Training on the Beach then being able to swim in the Ocean after.
What shoes do you wear and why were you fitted in them? I wear the Mizuno Elixir because they are light with moderate support and overall fit my feet very well. 

Darren Kime (Vision Personal Training Client) lost over 40kgs when he first started exercising. Now he's running over 70km a week for his next goal.

How long have you been training with Vision Fitness, and what motivated you to start?  I have been training with Vision for now going on 4 years. I started because I needed to lose some weight and thanks to Vision I was able to lose over 40 kilos.
Describe your exercise regime in a normal week - I am currently training for the Northface 100 in May so I have 2 personal training sessions and try to run about 70km per week  in various sessions whether it be a long slow run, tempo runs or hill sessions.
What’s your goal with the Bondi Run Club? To make new friends, maintain fitness and challenge myself to run better. 
What’s the best advice you’ve received to keep you motivated for running? I find training for any event whether it be a 10km, half marathon or marathon a great source of motivation and gives focus for training. 
What’s your favourite training sessions and why?  Nothing beats a good hill session because it increases cardio and strengthens the legs. Looking forward to doing a few of these sessions in the Bondi Run Club!

 

Andrew Smith (Vision Fitness Personal Trainer and Bondi Run Club Trainer), the man who's designing the 10 week running program for us all to achieve our goals.

What do you love about working for Vision Fitness? I'm new to the team which is great for a normally solo Personal Trainer - I love the team environment, full of energy, enthusiasm and motivation.
What's your workout schedule look like? At this stage - 240 minutes of cardio and 60 minutes of weights per week.
What's your goal for the Bondi Run Club? To give  people the opportunity to train in a fun, friendly, supportive, and encouraging environment and to meet other like minded people.
What's the best advice you've received? That your not going to get any better if you don't keep running. And as a result, I love interval training, but also going on long runs to help clear the head.
What shoes do you wear? I wear Asics GT-2150 Trainers as I have a high arched foot.
What's the best advice you can give to Run Clubbers? Believing that 'You must run ALL the time'.  Running long distances every week can lead to injury.  Instead, build up the distance in the lead up to your event, cutting back the distance at times to give the body a chance to rest and recover. 5-6 days a week running is all you need.

The Bondi Run Club is a partnership of The Athlete's Foot Bondi, Vision Personal Training and Mizuno Footwear. The club meets weekly (in Centennial Park) and is a free event. Register here and find your fit today.

Nike Lunareclipse: the big brother of the LunarGlide with better cushioning, stability, and upper performance. Fits neutral to mild over pronators who are looking for a lighter running shoe … and it looks great!

Nike Free Shoes: Nike is the hottest brand in the market at the moment, and the Free’s are leading the charge. With its light, flexible cushioned midsole,  The Nike Free range (5, 4 and 3) are the perfect traveling shoe, great for gym work and short distance running,  as well as the coffee after.

Asics Kayano 19: The Asics iconic landmark. The perfect running shoe if you’re after support and cushioning, it’s all there. Fits for mild pronators who are after a long distance running shoe.

Asics 2000: The second in command in the Asics stability range after the Kayano. With a new snug upper, it is great value for money.

For women with narrow feet, the 2A width would be a perfect fit. Just like the Kayano, it provides support and stability for short to long distance running, although have less cushioning and stability than the Kayano. 

New Balance 890: New Balance’s top of the range minimalistic shoe. A lightweight, cushioned running shoe… and they’re pink for the ladies!  Great for gym work and/or short distance running.

Brooks Trance and Brooks Adrenaline: Two iconic shoes from Brooks, the good traditional stability shoe… a great combination of heel strike and mid stance stability. Like the Asics Kayano and Asics GT-2000, the Brooks Trance and Brooks Adrenaline shoes are great for short to long distance running, and they can provide better heel strike support than some of the Asics equivalents.

The Brooks Trance is the best choice for the most cushioning in the midsole (pictured).

 Asics Netburner Super: If you’re after a netball shoe with great cushioning, stability and flexibility in the right places, this is your shoe!!!

If you’re a professional player or a recreational netball player that wants to use the shoes for the gym or walking around the tan, this is your top of the range.

Saucony Hurricane 15:  The top of the range stability running shoe by Saucony. It gives you an 8mm drop from heel to toe and is a great transition shoe from traditional stability shoes into lightweight minimalistic shoes.

The lower drop would promote a mid-foot strike as oppose to heel strike in normal structured shoes. Fits short to long distance running for mild & over pronators.

New Balance T10: with its Vibram outsole, and lightweight upper, it is the perfect shoe for cross fit and barefoot running.  The 4mm drop and the thin cushion midsole would provide a greater “ground feel” which is really sought after when doing cross fit, weights training or just gym work. 

Saucony Kinvara 3: A great minimalistic shoe!!! 4 mm drop from heel to toe on a nice cushioned midsole. Features better stability than the Nike Free’s and new, slick upper materials. 

The Kinvara 3 would surely make you run faster.. and like all minimalist/barefoot shoes, it is great for gym work and short distance running (and looks fantastic!).

 

Visit The Athlete's Foot team in store to be fitted for your new running shoes today.

How long have you been playing netball?

13 years (since i was 8)

Why did you start?

My mum played a lot of netball through school, and clubs, so she wanted me to try a range of sports, before making up my mind on the ones I wanted to concentrate on.

I first started playing with a group of friends at school, but we quickly became very competitive, and decided to make our own team

What position did you play?

Goalkeeper and Goal Defence.

Why do you like these positions?

-          It’s fun, great exercise. It is also quite challenging; each game is very different, and it definitely keeps you on your toes.

Who do you play for?

-          I used to play for North Turramurra

Why did you stop?

I got injured, and was unable to play at the level I once was.

Why do you like umpiring?

Its very challenging. I am quite a bossy person, so I like being in control.

How long have you been umpiring for?

I started when I was 14, and have gradually been passing my accreditations.

Do you do any other sports aside from netball?

I do run and go to the gym sometimes but my main focus at the moment is umpiring as it takes up a lot of my free time.

How often do you train?

Weekends and twice two to three times a week

What Netball shoes do you wear?

Asics Academy because it has the softest cushioning, and it’s a neutral shoe, which allows for me to wear my orthotics.

It’s a fantastic full leather shoe, which is great for all weather conditions, especially rain.

I also wear ankle guards, and the Asics Academy Netball shoes allow space for this. (Netball range online)

What shoes do you wear when training?

Brooks Glycerin 10 (pictured) and the Brooks Ghost. In my opinion, they have the most superior cushioning, and are really flexible through the forefoot.

They give the right support for my feet, which is really hard to find because I am hypermobile, and I also supinate (roll out), and these shoes give me great support for this.

What team do you support?

-          I support the NSW Swifts. When I’m not umpiring, I try and get to as many games as I can.

Do you change your diet/nutrition during netball season?

-          Not really. I do try and eat more protein, and red meat. I also take a Protein shake after my work out and magnesium and zinc for muscle recovery.

You are in your third year studying Podiatry. What got you interested in this field?

I injured myself a few years ago, and needed to visit a podiatrist. After a few sessions and talking to my Podiatrist about what is involved, I just decided that’s what I wanted to do. It is a very interesting, diverse job. Each patient is different from the next, and there is always something to learn from different injuries. I love that I can help people.

We're giving NSW Netballers a chance to WIN a Corporate Box experience with the NSW Swifts! Check it out below.

Asics GT 2000 are my favourite running shoe.

Why?

-          They are incredibly supportive, cushioned, and really light. I have to wear orthotics, so these shoes are great for someone who rolls in slightly, or who also wear orthotics like me.

What team do you support?

-          Manchester United. I’ve loved them since I was a kid. I visited England when I was younger and went to watch a match and instantly fell in love with the game

Do you change your diet/nutrition in soccer season?

-          Yes a little. I up my protein intake by eating more meat, and also have a protein shake every now and again

What shin pads do you wear?

-          Nike. I really like the styles that slip in the socks. They are really light so it feels like I am not wearing any shin pads.

  ?

The largest and most Premier Half Marathon in Sydney, enjoy the city views with your Bondi Run Club team members to achieve a PB or complete your first Half Marathon.

How to Enter the Sydney Morning Herald 2013 Half Marathon with  the Bondi Run Club:

• Visit the event website: http://www.smhhalfmarathon.com.au/
• Click on the ‘ENTER’ link
• Click on the ‘ENTER NOW’ link
• 3 options will appear. Select the second option: ‘I would like to search for an existing team’ and continue
• Type in Team Name : Bondi Run Club
• The Team will then appear below. Click on the green tick icon
• Click on ‘JOIN’ (no password is required)
• Then choose the category you wish to enter under from the drop down boxes
• Fill in ‘Your Details’ followed by ‘Payment’ pages.

Earlybird entries close April 4th, 2013.

See you at the Run Club! (For more details on the Bondi Run Club click here).

 

 Adriano Zumbo, famous for delighting sweet lovers with his daring creations, found his fit at The Athlete’s Foot Broadway yesterday.

As the National Ambassador of the Mother’s Day Classic, he was fitted for new running shoes in preparation for the National fundraising event on May 12.

Matt Hammond, store manager of The Athlete’s Foot Broadway, had the pleasure of fitting Adriano.  "Adriano has a fairly common foot type. During our Fitprint process, I noticed some signs of slight rolling in, so we knew we still needed a shoe for him with some slight arch support.”

So what running shoes does the master of Zumbarons (new age macarons) get fitted in? The Brooks Pure Cadence 2. 

 “These shoes are so light and feel so soft under foot!” Adriano commented.

While he still loved the fit and feel of the Brooks Trance 12 (also brought out to try on) he much preferred the lighter weight and design of the Pure Cadence 2.

He was so pleased that he wore the PureCadence out of the store – and swapped them for some delicious Zumbarons – flavours Salted Butter Caramel and Malted Milkshake were the top favourites.

“I really want to run the 8km Mother’s day Classic this year. It’s a challenge to find the time to train with my busy schedule, but I really want to start training for it soon” Adriano said.

The Athlete’s Foot stores will have a National Fitting day on the 4^th April, to help every participant find their fit specifically for the event. Click here for more details.

The Athlete’s Foot and Brooks are proud National Gold Sponsors of the Mother’s Day Classic, held on the 12 May in all metro locations and over 55 regional locations in Australia.

“As Gold sponsors, we are delighted to help raising much needed funds not only through financial support, but also by attending all the city races and most regional races. Everyone visiting our stand gets great giveaways and the chance to participate in our competitions,” said The Athlete’s Foot team.

Click here to register for The Mother's Day Classic event near you.

______________________________________________________________________

Sydney CoastTrek – 50-100km Team Challenge (1-2 March)

Sydney Coastrek is an endurance race along Sydney's stunning coastline from Palm Beach to Coogee. Enjoy the bush track, Sydney coastline, cliff tops and more while completing a real team challenge of reaching Coogee in 18-36 hours.

Promoting health, fitness, team work and raising money for the Fred Hollows Foundation, it’s a great adventure challenge.

Whilst the actual 2013 event is full, you can still put your name on the Singles Board for an opportunity to team up with other single Coasttrekkers.

SMH Sydney Half Marathon (19 May)

Join over 11,000 fellow runners in Australia’s largest half marathon starting in Hyde Park Sydney – this year expanded to include a 2 person relay.

Start the winter morning with a 21.1km run past Sydney landmarks including the Harbour Bridge, The Rocks and Darling Harbour and raise money for the Breast Cancer Network - last year over $700,000 was raised.

Register before the 15^th March for the early bird registration!

Mother's Day Classic (12th May)

Celebrate Mother’s Day by walking, running or dancing your way in the largest charity fun run event in Australia, proudly sponsored nationally by The Athlete’s Foot.

The Mother’s Day Classic running event is held in Domain, Parramatta and Camden (+ all Australian capital cities and over 50 regional areas) to raise funds for breast cancer research.

It’s a great day out for the family with entertainment, food and don’t forget to visit The Athlete’s Foot marquee afterwards for your race rewards! Click here for more.

The Zombie Escape Survival Challenge (13 May)

Watch out thrill seekers – combine your passion for running and escaping zombies in this new Obstacle race. You can register as a runner, zombie or even a spectator.

Runners have to face obstacles while pursued by the zombies – who have had professional makeup applied before being let loose.

Pre Register here for more details.

Spartan Sprint Race – 16 March

The tough new challenge for obstacle races, the Spartan race is a 7km sprint through a warzone of obstacles including fire, water, mud and barbed wire.

If you survive the Sprint, you can also progress to ‘Super’ of 14km or ‘Beast’ of 21km. If you aren’t able to complete a challenge watch out – they’ll make you complete 30 burpees each!

1. Before Exercising - Healthy and Quick Berry Breakfast Smoothie

Ingredients:

• 1 cup of frozen blueberries/raspberries
• Small handful of cashews or almonds (about 10)
• 1 scoop of protein powder
• 1 scoop of 180 protein powder
• 200m of milk (or 100ml of milk, 100ml of water)

Blend all ingredients together to make your delicious breakfast - on the go!

2.  Post Exercise Snack - Easy Protein Balls Recipe

These are great as a protein source for a healthy snack (especially for the mid afternoon cravings!)

Ingredients:

• 1 cup of WPI protein powder
• 1 cup 180 protein powder
• 1 cup almond meal
• 1/2 cup crushed cupcakes
• 1/2 cup crushed blanched almonds (by hand/food processor)
• 1 tablespoon macadamia oil
• 1 egg
• 1 cup agave or honey (warm before adding to dry ingredients)
• 1/4 cup seed mix (pine nuts/sunflower seeds)
• 1/4 cup water

1. Mix all dry ingredients thoroughly. Gently heat honey or agave in a pan and add to mixture along with egg and water.
2. Once well combined shape mixture into small balls and place on a baking tray on baking paper.  Alternatively place balls in an oiled mini muffin tray.
3. Place in a pre -heated oven at 165 degrees ( fan – forced ) for around 10 minutes or when the balls start to get some colour.
4. Sprinkle some cinnamon over the top and they're ready to eat!

Do you swear by a recipe to help you recover or prepare for exercise? Share it with us Facebook.

To celebrate the relaunch of our Find your Fit app on Facebook (check it out here for your chance to win), this week we caught up with David Hood, one of the trainers at CrossFit Ignite Sydney, on CrossFit training tips, techniques and the best shoes for Crossfit.

So David – describe CrossFit.

It’s actually a really broad exercise program that is a great combination of gymnastics, weightlifting and metabolic conditioning of the body. 

What made you get into CrossFit? And CrossFit Ignite?

I’ve been at CrossFit Ignite Sydney since 2007 when I was completing my University placement as an Exercise Physiologist – I’ve been Crossfitting ever since.

How has it helped your fitness in other sports/activities in your daily lifestyle?

Since starting CrossFit I have increased my strength, flexibility and endurance immensely. It has helped improve my fitness for playing footy, my strength for lifting furniture when moving house and allowed me to learn how to perform handstand walking – a great skill to have to impress others!

What’s your verdict on the populary extreme Obstacle races like Tough Mudder, Zombie Run & Spartan Race?

They are a great initiative to increase people’s motivation to get into exercise and CrossFit is a great training program to prepare them for the obstacles they will have to overcome – not something you do everyday (I hear the electrocution at Tough Mudder is intense! Also looking forward to trying the Zombie Run this year.)

 We continually train new and existing members at Ignite for upcoming events – lots are training for the 7km Spartan Sprint Race in Sydney in March – it’s one of events with more obstacles than running.

What’s your biggest achievement in the sport?

I have competed in the CrossFit Open since it began, as well as various team and individual competitions between CrossFit boxes. Lots of fun.

What’s the top 5 tips you have for starting out at CrossFit:

1. Learn Technique AND practice consistency before you take on intensity. Spend the time to master the foundational movements before racing against the clock or trying advanced exercises.
2. Work on mobility and flexibility. Learn how to look after your own body and make your posture and movement a big priority in your training.
3. Learn how to squat. Squatting is the single most useful exercise you can do and is a big part of strength and conditioning programs such as CrossFit. It is also easy to do incorrectly, so work on perfecting the movement.
4. Eat real food. Nutrition is more important than exercise (Try our top recipes here). You can’t out-train a bad diet, so make sure your nutrition is in order. Ideally you should strive to eat vegetables and fruit, lean meat, fish, chicken, nuts and seeds and avoid sugar. 
5. Keep a record of your results and compare performances to yourself. It’s amazing how impressive our members improve once they actually write it down – whether it’s their time for 500m on the rower or how many Wall Balls they can throw in a minute.

What do you look for in shoes when Crossfitting?

For general use in CrossFit the best shoes are the ones with a flattest sole (so not much cushioning). This is important for lifting, as running shoes with too much padding leave the feet unstable causing instability when weightlifting. Some great options are the Reebok Nanos, New Balance MR10 or the Brooks Pure range. (Check out our full range of Barefoot shoes here).

What’s your favourite workout for beginners?

Teaching them how to squat correctly. So many important movement patterns can be learnt from this exercise. It also helps strengthen muscles for people who trainwith CrossFit and running events – you need strong muscles to maintain recovery!

What are your favourite workouts?

Strength Lift: Deadlift – such a great all-round weight lift (works the entire back)
Conditioning: As Many Rounds As Possible in 20mins of: 2 Muscle Ups, 4 Handstand Push Ups and 8 32kg Kettlebell Swings.

What are some other tips the CrossFit Ignite Team have for new/regular CrossFitters?

• Be open and ready to learn new things – new things are exciting and actually challenge the body!
• A great CrossFitter needs great foundations so expect to start at the basics and work up from there.
• Expect to hurt/sweat, but feel awesome
• Perfect your form before upping the weight/intensity
• If you want to go hard early, start with body weight workouts...they're hard enough!

Find your Fit on Facebook and discover your new fit today.

Allie, from Sacred Heart Primary School, recently dropped by The Athlete's Foot Warriewood with her mum, for her new school shoes. With a huge range of School shoes from Clarks and Ascent, as well as sports shoes from Nike, New Balance, Asics & more - The Athlete's Foot stores offer parents a one stop service for all the kids school shoes.

So we took some time out with Sarah Reilly and her daughter Allie about their in store experience!

So who visited us today?

Name: Sarah Reilly and her daughter, Allie.
Age: 7
School: Sacred Heart Primary School
Orthotics? Yes
Shoe size: 1.5
Previous shoes: Ascent Adela
Shoe purchased today: Ascent Adela
Sport shoe: New Balance NB860
School Footwear guidelines: Black leather shoes
Store Fit Technician: Emma

Sarah - why did you choose The Athlete's Foot for Allie over other footwear stores?

The Athlete’s Foot has great customer service, and the staff are always up to date on the latest footwear and their features and benefits.. especially for kids shoes!

So how was Allie's Fitting experience at The Athlete's Foot?

The first thing done in store was that Emma, one of the Athlete's Foot Fit technicians, to measure Allie’s feet. This is very important as brands sizing varies signifcantly. Also people generally tend to have one foot bigger than the other, so we need to ensure we get the right fit for both feet. Allie’s feet both measure a size 13.

The next step was to look at how Allie walked. First, Emma asks her to stand on the Fit Print machine so we can see her balance. She has 52% on her left and 48% on her right. Most people are actually slightly off balance so this is a very normal reading.

Once we have checked her balance we then ask Allie to walk over the fit print mat. The fit print looks at your walking style: if you walk more on the inside/outside of your feet, what part of your feet you apply more/less pressure to.

What happened next?

Now that The Athlete's Foot team knew more about Allie’s feet and walking style, Emma choose three styles that would best fit Allie’s feet. Emma brought out: Clarks Petite, Ascent Adela and the Ecco Image, which all accommodate for orthotics.

After trying on all three, Allie decided she preferred the Ascent Adela over the other styles as it is was ‘very soft to walk in’, and ‘didn’t slip’ on her feet. She also preferred the mary jane style as it was more ‘girly’ than the others. We've been buying Ascent shoes for several years now as I find them more durable than other brands.

Allie is now the proud owner of a new pair of Ascent Adela's. I'll also be bringing her back see them in again soon for a new pair of runners.

Thanks to Sarah and Allie for Finding their Fit at The Athlete's Foot Warriewood - see you again soon!

Is your school part of our school fundraising program? Ask in store for more details on how you can raise money for your school.

Abbey from Hornsby North Primary School, recently dropped by The Athlete's Foot Hornsby with her mum, for her new school shoes. With a huge range of School shoes from Clarks and Ascent, as well as sports shoes from Nike, New Balance, Asics & more - The Athlete's Foot stores offer parents a one stop service for all the kids school shoes.

So we took some time out with Abbey and her Mum about their in store experience!

So who visited us today?

Name: Melanie Claydon and her daughter, Abbey

Age: 7

School: Hornsby North

Orthotics? No

Shoe size: 3

Previous shoes: Ascent Apex

Shoe purchased today: Ascent Apex

School Footwear guidelines: Black leather shoes

Store Fit Technician: Georgia (Store Manager)

The first thing done in store was that Georgia had to measure Abbey's feet. This is very important as brands sizing varies signifcantly. Also people generally tend to have one foot bigger than the other, so we need to ensure we get the right fit for both feet. Allie’s feet both measure a size 2.

The next step was to look at how Abbey walked. First, Emma asks her to stand on the Fit Print machine so we can see her balance. She has 52% on her left and 48% on her right. Most people are actually slightly off balance so this is a very normal reading - and is very common for this percentage.

Once her balance was checked, we then ask Allie to walk over the fit print mat. The fit print looks at your walking style: if you walk more on the inside/outside of your feet, what part of your feet you apply more/less pressure to.

What happened next?

Now that The Athlete's Foot team knew more about Allie’s feet and walking style, Emma choose three styles that would best fit Allie’s feet. Emma brought out: Clarks Petite, Ascent Scholar and the Ascent Apex.

After trying on all three, Abbey was fitted again with the Ascent Apex as it didn't slip on her feet and felt the most comfortable (2 years in a row!). We've been buying Ascent shoes for several years now as I find them more durable than other brands.

Allie is now the proud owner of a new pair of Ascent Apex. I'll also be bringing her back see them in again soon for a new pair of runners.

Some more tips from Georgia, the store manager, on Back to School Fitting:

• Bring current orthotics with every new school shoe or sports shoe fitting
• Bring your school socks and know what your School's shoe guidelines are
• Come in early morning to beat the Back to School Rush!

Is your school part of our school fundraising program? Ask in store for more details on how you can raise money for your school.

The Athlete's Foot Caloundra in conjunction with Stepping out Podiatry, will be offering two sessions for free foot screening for children 6-18 years, in the leadup to the Back to School season.

Receive complimentary professional footwear advice from podiatrists at Stepping out Podiatry and three Master Fit Technicians from The Athlete's Foot team. Join the teams in store at Caloundra on Friday 18 January & Tuesday 22 January from 2.30-4.30pm.

All of the staff at The Athlete's Foot Caloundara are also experienced kids' shoe fitters - with a combined experience of over 40 years!

With Back to School shoe shopping a must for parents, The Athlete's Foot Caloundra sold over 650 pairs last January - and expect to exceed that this year. The Athlete's Foot stores stock school shoes from Ascent and Clarks in all stores - Ascent has an excellent range of formal and sports black leather shoes and  Clarks shoes feature in a wide range of width fittings for kids feet.

There's also sport and black sports styles from Brooks, Asics and New Balance as well as our year long range of children's corss trainers, including white running shoes.

Did you know? Some facts from common misconceptions about children’s school shoes:

• Quality does count - the team at The Athlete's Foot Caloundra have found that quality leather shoes last up to three times longer than others - a result of construction and mid/outsole technologies in school shoes. 
• Buying shoes two or more sizes too big is not necessarily a good thing.
  We understand the need to have room for a child to grow and we do our best to provide for that growth, however allowing excessive room is counter-productive.  The child’s foot loses the support built into the shoe because the foot moves around too much.  This can also cause excessive wear in the wrong places.
• Kids' shoes don't often last at least 12 months. 
  Children’s feet grow very fast between the ages of 3 and 10 years – about 17 full sizes.
• Kids shoes perform the same, regardless of fit.  Young feet can be damaged from badly fitted shoes and shoes that have passed their ‘use-by date’.

Vsit The Stepping out Podiatry Team in store with The Athlete's Foot Caloundra for your child's free foot screening. In store Friday 18th Jan and Tuesday 22nd Jan (2.30-4.30pm).

The Athlete's Foot Greensborough team held its 18th Annual Staff Christmas Party at Studley Park Boathouse on the banks of the Yarra River on Sunday evening. Held in conjunction with the Ivanhoe, Northland and Plenty Valley stores, along with a large contingent of The Athlete's Foot suppliers, a fantastic night was had by all in attendance.

The focal point of the evening (apart from the DJ and dance floor) was the Staff Recognition Awards.

Store of the Year 2012: The Greensborough store regained the much coveted Store of the Year Award. This award is based on store & staff performance as well as support to and from the local community

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Staff Member of the Year 2012: Congratulations to Angela Lapadula - an outstanding team performer throughout the year. Her passion for The Athlete’s Foot, willingness and flexibility to work under any circumstances, extremely high sales and service standards and work in the local community, all held her in good stead to take out the award.


Part Time Staff Member of the Year: Sharni Carlyle – Greensborough store


Full Time Staff Member of the Year: Amy Gerada – Plenty Valley Store Manager


Rookie of the Year: Sally Brown – Northland store


Staff at The Athlete's Foot enjoy working in these stores due to the camaraderie that they feel on a daily basis, the transferable personal and technical skills that they gain, the leadership and mentoring that they receive from their Managers and piers, the fun & happy atmosphere and the career progression that they can experience.

If you are a natural relationship builder, are reliable, mature minded, passionate & enthusiastic, dynamic and competitive; we would love for you to join our winning team of Fit Technicians.

You will be involved in building repeat customer relationships, driving personal sales, motivating a team of Sales Assistants, preparing and performing stock takes, maintaining merchandise store standards and adhering to company policies and procedures.

Extensive Fit Technician, Fit Specialist & Master Fit training is provided, along with other ongoing training and staff meetings.


Come and join one of the great teams at The Athlete's Foot in Victoria.

For more information, contact your local store and Find your Fit with us!

The Athlete’s Foot 2013 School Shoes Range exclusively features Ascent School shoes and for the first time - Clarks School shoes – the biggest school shoe brand in Australia. The extensive range of School shoes at The Athlete’s Foot includes lace ups, Velcro, buckled shoes – guaranteed to support your children for action packed school days.

Ella (above) was fitted for her school shoes at The Athlete's Foot Macarthur Square store and loves her Ascent schools shoes because "they are comfortable to run in around in all day". Her Mum loves them because not only do they protect Ella's feet but they lasted the entire school year!

The staff at The Athletes Foot Macarthur Square take great pride in correctly fitting school shoes and athletic shoes all year round.

Here's some school shoe fitting tips from Leah (The Athlete's Foot Macarthur Square Store Manager):

• School shoes not only need to look great they need to be appropriate and functional for the child.
• Children spend more time running around at school in their school shoes so a good school shoe should have similar features to quality sports shoes.
• A good fitting shoe should be shaped like the childs feet and give no pressure points. It should be comfortable straight away.
• Check the heel stability by pushing on the rear heel cup and torsional stability by twisting the shoe. A shoe that is too soft or too firm can be very uncomfortable and cause discomfort.
• Many shoes come with durability guarantees, check this if your child is exceptionally hard on the shoes.
• Don't forget to bring your childs school socks (and orthotics) when getting fitted!

The Athletes Foot Macarthur Square stock a large range of Clarks and Ascent school shoes in half sizes and multiple widths.

Drop in and see one of the friendly staff and get the right fit today.

Click here to view the 2013 School catalogue online. featuring Clarks, Ascent, Nike, Adidas, Asics and more great brands.

 The Athlete's Foot Macarthur Square stock the latest crossfit shoes from brands such as Inov8, New Balance, Nike and Vibram. We are also pleased to announce that the latest Reebok Nano Men's and Women's are now instore - one of the favourite Crossfit shoes. The Reebok U-Form Oly is due instore in January 2013.

January is a time for summer, New Year resolutions and for over 5 million Australian families – Back to School shopping.

The Athlete’s Foot 2013 School Shoes Range exclusively features Ascent School shoes and for the first time - Clarks School shoes – the biggest school shoe brand in Australia. The extensive range of School shoes at The Athlete’s Foot includes lace ups, Velcro, buckled shoes – guaranteed to support your children for action packed school days.

With over 130 stores and online – The Athlete’s Foot staff are trained extensively on School shoe fitting. The Athlete’s Foot staff understand the importance of achieving the right fit for kids’ school shoes and kids’ sports shoes.

Did you know? Some interesting facts about Children’s feet and School shoe fittings in store at The Athlete’s Foot:

• Children’s feet grow rapidly and during the first 11 years of a child’s life the average foot will grow 17 full shoe sizes, or 34 half sizes.
• Young feed at quite soft and can easily be reformed (or potentially deformed) into a shoe that doesn’t fit. Just because the shoe goes on without the child protesting doesn’t mean you have a good fit.
• Every school day is filled with a range of different physical activities.
• Due to ongoing growth and development, it’s essential to get children’s feet measured properly every time they need new school shoes
• With The Athlete’s Foot highly trained Fit technicians getting the right Fit for School children is easy with width options and ½ sizes. 

The Athlete’s Foot stores currently feature the Clarks Daytona School shoe at the competitive price of $99.95, a saving of $25 from RRP.

As well as School Shoes, you can shop at The Athlete’s Foot for Kids’ Sport shoes – including shoes from leading brands New Balance, Nike, Brooks, Adidas & Asics – for kids netball shoes, football shoes and kids sports shoes.

View The Athlete’s Foot 2013 School Catalogue here.

Visit your local The Athlete’s Foot store (or search here) and ensure you find the right Fit for your children and Back to School shopping.

With the recent hype of CrossFit fitness, The Athlete's Foot Caloundra got the insider's view from their very own CrossFit fantatic - Corina, ready for the release of the Reebox Nano-U Form in The Athlete's Foot Caloundra next month.

Corina, what made you get into CrossFit Fitness?

After doing the normal gym thing all my life I really needed something different - I did try triathlons but was still searching for a new challenge.While working in store at The Athlete's Foot, a loyal customer started telling me what he did to keep fit - CrossFit! I was so intrigued that the next week I visited his Crossfit gym, signed up on that day and I’m still going strong after nearly 2 years.

That's fantastic! What footwear do you wear for the training?

The Reebok Nano 2.0  - it can be used for weight lifting and all gymnastic movements and is lightweight stable and flexible with a cushioned sole.When I first started crossfit I was using  a running shoe but I soon found out that they aren't effective - the climbing rope soon burned holes in them! And you also need to be closer to the ground for weight lifting workout so any barefoot or minimalist shoe helps there - like the Brooks Pure range.

What's a common misconception you've heard about CrossFit?

Many people think Crossfit is for the Elite athletes only, yet I am a working mum in my forties and have had no problems adjusting to the movements. Every CrossFit exercise is scaleable to your level of fitness and strength.

What's your favourite CrossFit workout?

Crossfit has benchmark workouts they have been designed by other Crossfitters around the world - the most famous one is “FRAN” and I have some favourites called Diane and Filthy Fifty.

Where do you train for CrossFit?

I train in Caloundra on the Sunshine Coast at Crossfit 4551 - our head coach Michael Bonney has a great spirit and vibe.

What's your recommended shoe for CrossFit?

The Reebok Nano provides features like a 2 part outersole one part with blown rubber for cushioning and another part of a harder more durable rubber, the upper is made with U Form technology which means you can heat them in the microwave and them put them on while their still warm and they will custom mould to your feet!

There is also a more durable toe cap to provide protection from wear. Also, the toebox isn't shaped like a normal running shoe, instead it's like the human foot - longer at the big toe and tapering to the small toe so making it feels more natural in movement and motion.

Reebok Nano-U Form arrives at The Athlete's Foot Caloundra in December.  Come and talk to the team's Crossfit Fanatic Corina about the new fitness trend, and what shoes work best for the sport or any other type of Fitness. Find your Fit at The Athlete's Foot Caloundra.

Come and join us for the reopening celebrations and new features in store:

-          New extended lifestyle footwear range featuring brands including Merrell, Naot, Rockport, Ecco, Orthaheel and many more

-          Even more Athletic & Running shoes than ever before

-          The same expert advice and friendly service

-          With the school year almost over, get ready for the new year with even more Back to School footwear styles available - Ascent and also the Clarks School shoes range.

Come in and check out our Grand Opening Specials  from 15^th December to see what great offers we have in store at The Athlete's Foot Hornsby!

 Don't miss the staff favourites like:

• Brooks Dyad: "Really soft under the foot, and suits a flat foot since the shoe doesn't allow you to roll in": Steve
• Mizuno Inspire: "Really light weight and comfortable, also suits a foot that rolls in and is really suitable for smoeone that likes a secure feeling around the heel": Sam
• Merrell Barrado: "Nice light weight shoe that is a really versatile, casual shoe. It's a perfect travelling shoe since it doesn't take up a lot of space in your suitcase.": Georgia
• New Balance 856: "nice and stable cross training shoe which is great for doing lots of different activities. It's a great option in Men's and Women's as it comes in multiple fits.": Tom

With the new store, The Athlete's Foot Hornsby are now offering customers a larger range of footwear - Lifestyel, running, corss training, school shoes, sandals and much more! Find your Fit in store today.

After 21 years of being in the same shop in the Bendigo Hargreaves Mall, the team at The Athlete’s Foot Bendigo are extremely excited to be in a New “Big Foot” store just accross the mall – which is larger and increases the workforce employed by the store.

The new store will more than double the retail space – from 55 square metres to 125 square meteres.

Debbie Reid, one of the staff members, ensures customers that the new layout and double the space will make it even easier to find the right shoe for customers’ feet!

“I am so happy we can spread our legs out in the new store let our customers sit down and relax on the new big seats an let us fit them up with a new pair of running shoes” said Debbie.

“Customer comments so far have been really great and encouraging - they are loving our extensive range of sandals & walking shoes” claims Clare Rowlinson, another staff member of The Athlete’s Foot Bendigo team.

Visit The Athlete's Foot Bendigo store today and Find your Fit for Summer.

The Athlete’s Foot Parramatta often recommends customers to Michael Shilson-Josling, a physio who owns Parramatta Allied Health, one of the Health Professionals that also recommends many of his clients to The Athlete’s Foot. We caught up with him this week.

Tell us about yourself?

I am a 41 year old physio who is married with 2 kids (aged 8 and 5). I have always been interested in sport and keeping fit and played rugby union and cricket up until the age of 35.

How long have you been with Parramatta Allied Health?

I took over Parramatta Allied Health in February 2004 and we moved down to 2/10 Hunter St in Parramatta about 5 years ago. We offer clients physio, massages, dietician services and Psychology – so it’s a busy practice!

You recently went through a body transformation yourself, tell us about it?

After I stopped playing sport, I slowly put on quite a bit of weight that I had been carrying and not really noticed. Early this year I opened a second physio practice inside a gym and I decided to do something about it. I started using the gym 3-4 days a week and doing a mixture of cardio, weights and functional training. I also started watching my diet, cut out all carbs and stopped eating junk food.

I have lost 22kg in 65 months and am now eating a much more balanced diet and exercising 3 times a week. I still am junk food free except for Saturday nights, where I eat whatever I am really craving (often take away food followed by chocolate) as I think you need a treat once a week to keep sane.

It has made a huge difference to my life and I now play with the kids without getting tired, have more energy and can concentrate better at work and sleep a lot better. The kids and I even do an exercise session 1 day a week after I pick them up from school and rotate between cricket, soccer and boot camps.

What is your favourite sport?

My favourite sport is test cricket. Over 5 days any weaknesses or strengths you have will be exposed and you require a mental toughness that is amazing.

What shoes do you currently wear? What is your favourite?

I am currently wearing New Balance walking shoes at work, and while they are really comfortable they need to be replaced very soon. I think I will next go for an Asics walking shoe – probably the Asics Gel Odyessey.

I don’t have a favourite sports shoe and really feel that the best idea is to get your feet properly assessed at the time you are picking a shoe. Getting a proper fit that allows for your pronation / supination is essential.

Why do you recommend The Athlete’s Foot?

For three major reasons - a lot of our clients have lower limb problems or are  exercising regularly or looking to start exercising. It is essential to get a shoe that fits properly and is specifically designed for your shape and type of foot is essential in reducing the risk of injury and minimising discomfort and pain in your legs and feet.

We strongly feel that the service at The Athlete’s Foot is second to none and the fitting process they use ensures great fitting shoes every time.

There are a lot of resolutions made at Christmas time about health and fitness. Do you have any tips on how people can prevent or manage injuries while starting to exercise or increase activity?

As a physio my top advice is:


1.  Start slow and build your way into any exercise routine. You can’t expect to be a world champion after 3 weeks of exercise and you can’t expect to avoid injury if you go too hard too soon.


2. Don’t start a program without getting good advice before having started – and make sure you do have a plan when you start!


3. A good place to start research is the web – there’s some great blog sites and (sensible) exercise plans online that have been designed by health professionals that gradually increase over time as you get fitter.


4. Also invest and spend time with a personal trainer or a physio for help in designing a program specifically for you. If you need to drastically change your diet - see an accredited practicing dietician (don’t just jump on the latest fad diet the celebrities are using).

Empowering the staff through training is an integral part of The Athlete’s Foot mantra.

On Tuesday the 20th of November, an interactive “Barefoot” training session was held at the Carlton Football Club (Visy Park) led by Emma Sellwood and Kelly Burton from The Athlete's Foot Training team, along with Prue, a Nike Training Representative. Over 50 staff, including the team The Athlete's Foot Greensborough attended, on a balmy, summer evening.

With the introduction of the Natural Motion and Minimalistic category, “Barefoot” training is imperative to make sure all staff are armed with the correct tools and knowledge to help educate our customers who are interested in purchasing the products.

Over the last two years, the Natural Motion and Minimalistic categories have been increasing, not only in the USA but also here in Australia, with The Athlete’s Foot now offering a comprehensive range.

The Athlete’s Foot has always been strong believers in that, to truly understand this category, our staff must know its history, the science, the debates, and they must EXPERIENCE IT!

The staff embraced the ‘familiarisation’ phase by experiencing for themselves the importance correct technique. The training team took them through their paces on the turf of the famous AFL football ground.

A gentle stroll to begin to understand the correct technique of Barefoot - shoulder back, head up.

At the end of their workout, they were able to share ideas and discuss different products. We sat down with Angela Lapadula, one of our staff members here at Greensborough.

 What interesting points did your learn from tonight’s Barefoot training with your team?

- The importance of informing customers on how they should work up towards running longer distances in them - e.g. week one: casual walking for up to 20mins.

- The correct barefoot running technique and posture- shoulders back and relaxed, belly button towards spine, not leading with your head out in front, lean coming from your ankles rather than your waist.
- How barefoot running changes the way in which you run- but not necessarily for the better; you need to be taught the correct technique and focus a lot more on how and where your foot strikes to begin with.

What are some of your favourite Natural Motion shoe choices and why?

 -Brooks Pure Flow- good design, ideal heel- helps you to land further forward 

- Brooks PureCadence- support within a lightweight shoe, extremely comfortable, great design and colours, enough cushioning  

-Nike Free - great colours, lightweight and flexible!

Check out the current Barefoot and Natural Motion footwear range, in stores at The Athlete’s Foot Greensborough now or browse online here.

The Greensborough Athlete's Foot team - joined by other staff members from Ivanhoe, Northland and Plenty Valley during the training.  

You're invited to an exclusive event for Victorian Health Professionals on Monday 3rd December.

Guest Speakers include Professor Wendy Brown, Diana Palin & Dr Angela Evans. Learn how changes in physical activity and weight affect footwear plus more health trending topics.

You'll also get to see the latest products, meet Suppliers and also our trained Master Fit Technicians at the event.

Certificates will be provided for CPD hour claims.

RSVP today - see the attached invitation for more details!

We look forward to seeing you there.

The Athlete's Foot team

So Donna - tell us a little more about yourself!

I’m 25 years old. Moved from a small town in New Zealand, made the move to Sydney where I have found a 2^nd home and luckily also a balanced sports and work life - which I live to the fullest! I applied for a job at Athlete’s Foot Parramatta where I then became Manager of the Merrylands store a few year later. I love my job and meeting many awesome customers. I am a sneaker freak so I can see myself here for years to come.

How long have your worked at the Athlete’s Foot?

I started in August 2009, so have been helping customers find their fit for over 3 years!

When did you first start playing Oztag?

Almost 9 years now, since 2004. Prior to that I was playing Rugby League and touch football (very New Zealand thing to do!)

How did you first get involved with Oztag?

I saw an advertisement in the paper and decided to give it a go so turned up to one of the registration nights.

What’s your greatest achievement in Oztag?

When I represented New Zealand, playing in the world mixed team against Australia.. some great rivalry between our two countries there!

Best tournament you won?

In 2009 we won the Mixed Opens National Title - amazing achievement!

How often do you train and play?

I play 3 nights a week at different competitions at Homebush, Granville, East Hills and St George. All of our staff play together in the Homebush Comp, which is great team building.

What is your favourite boot to play in?

Asics Lethal Shot - Always awesome colours and great support and protection for my feet.

What are your favourite shoes to train in?

Mizuno Enigma - It's great for my pre-season training because I can use it well on grass and hard surfaces - for a runing shoe it has great lateral support for my ankles and it's super lightweight.

New Balance Minimus - Great for anyone that does bootcamp like circuit training and weights - it's a minimalistic shoe which means I feel more grounded and stable. Highly recommend these for anyone doing weight or strengthening training where you need that stable feeling.

What are your favourite shoes to work in store at The Athlete's Foot?

Nike Free - One of our most popular shoes in store - I like to wear it because it's lightweight and I feel like I have nothing on my feet (hence the free feeling!).

When I've had a hard training session the day before work or anywhere you need to walk a lot, I also like to wear the Mizuno Enigma again to to support my tired feet and muscles.

Visit us in store at The Athlete's Foot Parramatta for advice for every Fit!

My Name’s Oli Thomas and I manage The Athlete's Foot Warringah Mall.

I’ve been an Asics guy for the last six years so obviously, I was excited about their new 2013 range. After completing my first week of running in my new Kayano 19’s I must say I can’t wipe the smile off my face! Straight away I noticed the reduced weight. It feels so much lighter! It’s always a nervous time for me when the shoe I love gets a ‘face lift’, but the new Kayano 19 remains a running hero for me!

So, let’s get specific. I hate the feeling of slapping into the road when I run. I might not run far (10km max) but having a heavy heel strike I look for something that cushions the way I land. This is what drew me to Asics in the first place six years ago. Thankfully, even though the shoe is lighter, I feel just as protected and supported as the last pairs I have owned. The support in the shoe is noticeable but not intrusive and the new guidance system Asics are using in the midsole allows my running gait to feel as natural as it ever has.

The new Kayano 19, along with the new 2013 range, is one that I think fits perfectly into the Aussie running market. Functionally as sound as always, and with great colours, this is a range that you’ll be seeing all over the beaches this year! My normal running track takes me around Shelly Beach from Manly and sometimes over to Freshwater as well. Once again, with my feet feeling great I can soak up the amazing summer sunrises before work and not have any foot or lower leg pain! Definitely a range I can’t wait to fit others with in store.

Visit us at Warringah Mall so we can help you Find your Fit for summer.. wherever you run!  

The Athlete’s Foot Greensborough once again proudly supported the Eltham Fun Run 2012. The Eltham Leisure Centre ran its annual 5km and 10km Fun Run/Walk on Sunday, 11th of November under beautiful, sunny blue skies. With over 700 eager participants waiting for the gun to go off, the run is one of the most picturesque Fun Runs in Melbourne, winding its way through well renowned beautiful Nillumbik Shire council bike paths. A great time was had by all.

It was great to see such a huge turn out from our local community. All proceeds raised on the day went to the Open Doors program for the community - helping underpriviledged familes access the Eltham Leisure Centre.

The Athlete's Foot Greensborough team participated in the event and also chatted to the winners on their favourite parts of the race and favourite running shoes.

Which of The Athlete's Foot Greensborough team members participated and what is their favourite preparation tip for the race?

 
Caitlin Brasier – Eat well the night before the event – carb load. Pace yourself. Keep hydrated. Have lots of fun!
Johanna Brasier – Train hard, run hard!
Chloe Gerada – Keep focused – watch out for dog poo! Purchase a supportive and comfortable pair of running shoes from The Athlete's Foot so you last the distance.

What are the favourite shoes of The Athlete's Foot team members (what did they wear) in the Fun Run and why?

 
Caitlin Brasier – Nike Vomero shoe becaouse it fits me like a glove - it's also extremely comfortable and a well cushioned shoe that gives a plush ride
Johanna Brasier – Brooks Glycerin shoe because of it's fit, support and awesome cushioning
Chloe Gerada – Brooks Cadence because I like having the comfrort and support in a lightweight, breathable running shoe. Loves the style, colour and design too!

We also caught up with the winners of each of the groups, and chatted to them about their favourite parts of the fun run:

 
Open Male 5km – Rory Kelham – I like to run often, regardless of the distance. I trained hard for this race, so the favourite part was the last stretch, knowing I couldn't turn back because I'd won!

Open Male 10km – Cameron Simon – liked that it was only a one lap course that was still extremely tough
50+ Male 5km – Bert Pelgrim – knew the run would be tough but persevered. This was his first hit out after an operation and was part of his “Get Fit” campaign
50+ Male 10km – Colin Page – loved the whole run
Open Female 5km – Julie Norney – enjoyed the community participation and the great organisation of the event
Open Female 10km – Kate Hayes – liked the fantastic encouragement she received along the run from all of her gym trainers
50+ Female 5km – Gayle Cane – the sprint at the end of her run
50+ Female 10km – Liz Hamilton – keeping fit, but enjoyed the finish line
Boys Under 16 5km – Ben Cox – man of few words!!! No comment.
Girls Under 16 5km – Holly Ditchfield – crossing the finish line

As well as telling us their favourite part, we naturally had to ask what their favourite running shoe is and why!

 
Open Male 5km – Rory Kelham – Adidas – quick, light weight running shoes
Open Male 10km – Cameron Simon – Asics – never received any injuries
50+ Male 5km – Bert Pelgrim – Saucony – they are “the Rolls Royce of running shoes”
50+ Male 10km – Colin Page – no brand preference, alternates between shoes – as long as they are well fitted and comfortable, he will wear any brand!
Open Female 5km – Julie Norney – Saucony – perfect fit and extremely comfortable
Open Female 10km – Kate Hayes – Nike Lunar Eclipse – soft, comfortable and bouncy
50+ Female 5km – Gayle Cane – no brand preference, but the shoes must be black in colour!
50+ Female 10km – Liz Hamilton – Asics Kayano – comfortable ride, well cushioned and supportive shoe
Boys Under 16 5km – Ben Cox – man of few words!!! No comment.
Girls Under 16 5km – Asics – comfortable and fit well

If you're training for an upcoming Fun Run or Walk.. make sure you enjoy it with the best fitted shoes - helping you achieve great results!

Visit us in store and catch up with Caitlin, Joanna, Chloe and the entire Greensborough Athlete's Foot team.

The Athlete's Foot Cairns were proud to continue supporting little athletics by sponsoring the boys and girls overall champion and runner up trophies. Congratulations to all participants for 2012, see you again next season!

Visit us in store for our Little Athletics Spikes and Kids Waffles range and Find your Fit with The Athlete's Foot.

Our best shop fitting tip for the Summer: When selecting a shoe, allow a good centimetre in the front of your shoes and enough space to wiggle the toes freely without rubbing. Since Summer is here, our feet expand with the heat!

Health professionals were able to meet with their peers and our staff tolearn more about The Athlete's Foot range and the importance of correctly fitted footwear.

Thank you to all who attended, we hope to see you again next year!

Allie fitting our local Physios in store during the night.

Our Franchisee Margaret addressing the local physio's on our range, customer service standards and current product promotions.

 This is what Hilary recommends for your summer training:

"I keep grapes and watermelon in the freezer for a cold treat when I get back! I also make sure my water bottle is half full with ice, and run in shaded areas when possible."

Great tip for the hot summer season in Cairns Hilary! See you in The Athlete's Foot store soon!

Readers had to download the free GENIE app and scan the Mizuno Elixiure shoe on the page to enter the competition, "Tell us in 25 words or less why you love running?".

Our 10 lucky winners were

• Luke Tkalcevic - QLD
• Benamin Moyle - QLD
• Ciaran Keating - NSW
• Greg Mawson - QLD
• Dean Faint - QLD
• Chris Duncan - SA
• Shane Leverett - QLD
• Jummy Macpherson - QLD
• Josh Reynolds - NSW
• M Sawal - NSW

Congratulations! We are looking forward to helping the winners Find their Fit in stores.

What's coming up?

Like us on Facebook to stay up to date on our competitions, promotions and news.

The featured Mizuno Men's Health October 2012 competition:

Jess! Tell us about yourself - you're very famous here in the office!

Well, I've been with The Athlete's Foot for over 6 years and have managed here at Plenty Valley for the last 12 months. I guess people describe me as having a passion for Endurance events! I've competed in Half, Full and Ultra Marathons, Ironwoman events and I feel like I've been training forever

Forever?

Well, my Ultra training has developed more seriously over the last 6 years. Which is pretty much in line with how long I've been with Athlete's Foot. Training just becomes a way of life and my team also laugh at how excited I get when the new shoes come in!

That's not sad at all! Such a huge success in sport - what's your greatest Sports Achievement?

Definitely the Half Ironman – 113km race of swimming, bike racing and running which I completed in QLD in 2009. I completed it in just under 7 hours!

How did you go about training for that? You see them on TV and think it's a lifetime goal?

It's not a lifetime achievement - just takes the lifestyle, which is easy working here. So I enlisted in an endurance based 18 week training program specifically for the event – and the prior 18 months I completed 2 Half Marathons, Sydney City to Surf and some other swimming events for all round training.

Best Training tip for the upcoming Melbourne Marathon?

Stay consistent with your training - don't try and cram it all into one period of time. And no matter what people say – let your body rest the week prior. On the day you're competing - just enjoy it – the training is done and you can’t be harsh on yourself. Anyone that completes a race, triathlon or similar event should be so proud!!

Biggest misconception about shoes that you see in store?

Laughs. Definitely that “They are all the same” – Working for 6 years at TAF where we live and breathe the motto - Find your Fit, every one's different for what they need shoes for. Colour isn't everything!

Favourite training shoe and why?

I only ever run in Brooks Glycerin – I get a great recovery out of it and it's a smooth ride for my running style.

Favourite Training session?

I LOVE to run early dusk or during the night – gives a new level of energy and it's almost rebellious. Plus it fits with my work schedule!

Visit Jess in store at Plenty Valley, Vic for inspiration for Finding your Fit. Good luck to everyone competing in the Melbourne Marathon next weekend!                                                

What's your next big challenge? Tag your Instagram or Twitter photo with #findyourfit and share your favourite fitness moments with us!

Competition entries valid from 1/10 - 31/10/2012. Entrants must like the Cairns Central Facebook page here.

See below for full Terms and Conditions. Click here for our Privacy Policy.

 Win a $250 The Athlete’s Foot Cairns Gift Card - Skilled based Competition - October 2012

1. WHO CAN ENTER: Entry is only open to Australian residents who have a valid Facebook
account, “Like” The Athlete's Foot Cairns Facebook page and are not employees, directors, contractors to, or agencies engaged by The Athlete’s Foot.

2. HOW TO ENTER: You can enter this competition by liking The Athlete’s Foot Cairns Facebook page, completing the "Win a $250 The Athlete’s Foot Cairns Gift Card” competition form that includes a "skill based' question (Tell us in 25 words or less what’s your favourite summer training tip & why?) which must be answered.

3. DURATION: Competition opens on Monday 1st October and closes on Wednesday 31st October 2012.

4. LIMITATIONS ON ENTRY: People entering this competition are allowed one entry only.

5. PRIZE DETAILS: A $250 The Athlete’s Foot Cairns Gift Card. Winner can collect the Gift Card at The Athlete’s Foot Cairns store OR The Athlete’s Foot Cairns can mail the gift card once winner provide full mailing details such as a) Complete and correct address b) Full name and c) Phone number. d) Email address. The $250 The Athlete’s Foot Cairns Gift Card is valid for just 6 months from issue date and can be used to purchase any product just at The Athlete’s Foot Cairns store. The $250 The Athlete’s Foot Cairns Gift Card might be transferable after discussion with The Athlete’s Foot store manager (providing exact and sound reasons) and can be partially used. When the $250 The Athlete’s Foot Cairns is used partially, the reminder credit must be used within the 6 months from the initial $250 The Athlete’s Foot Cairns Gift Card issue date.

6. USE OF PERSONAL DETAILS: By registering for this competition, you also agree to receive offers, promotions and information from The Athlete’s Foot Cairns.

7. HOW TO WIN: Entries will be judged on Thursday, 1st November 2012 by The Athlete’s Foot Cairns team located at Shop 147, Central Shopping Centre, 1-21 McLeod Street, Cairns, QLD 4870.This competition is a game of skill. Chance plays no part in determining the winners. All entries will be judged individually on their merits based on creativity and originality. One single entry judged as the best by The Athlete’s Foot Cairns team will win the prize ($250 The Athlete’s Foot Cairns Gift Card). The winner will be announced on The Athlete’s Foot Cairns web page http://www.theathletesfoot.com.au/cairns on Friday 2nd November 2012. Winners will be notified by email within 3 days of the decision. The Promoter’s decision is final.

8. NO LIABILITY: In the case of the intervention of any outside act, agent or event which prevents or significantly hinders the Promoter’s ability to proceed with the competition on the dates and in the manner described in these terms and conditions, including but not limited to vandalism, power failures, tempests, natural disasters, civil unrest, strike, war, act of terrorism, the Promoter may in its absolute discretion cancel the competition and/or recommence it on the same conditions. The Promoter takes no responsibility for prize quality or default of service. The Promoter will not be liable for any misadventure, accident, injury, loss (including but not limited to consequential loss) or claim that may occur: a) during the draw; b) whilst undertaking any travel won on or connected with their entry into the draw; or c) in the participation in any prize; d) as a consequence of late, lost or misdirected e-mail; e) due to the broadcast of any program relating to the competition or the publication of any material, including any statements made by any company, staff member, journalist, other entrants or any other person;  f) in relation to failure of an online entry message to be received by the promoter on account of technical problems or traffic congestion; g) arising from or related to any problem or technical malfunction of any telephone network or lines or mobile communications network related to or resulting from participation in this promotion; due to circumstances outside the Promoter’s reasonable control. The Promoter assumes no responsibility for any error, omission, interruption, deletion, defect, delay in operation or transmission, communications line failure, theft or destruction or unauthorized access to, or alteration of, entries, and reserves the right to take any action that may be available. If, for any reason, this competition is not capable of being conducted as planned for any reason, including, but not limited to, tampering, unauthorized intervention, fraud, technical failures or any other causes beyond the control of the Promoter which corrupt or affect the administration security, fairness, integrity or proper conduct of this competition, the Promoter reserves the right, in its sole discretion, to disqualify any individual who tampers with the entry process, take any action that may be available, and to cancel, terminate, modify or suspend the competition.

9. ENTIRE CONDITIONS: These conditions constitute the entire agreement of the parties relating to the entry and the conduct of the competition. The Promoter reserves the right to amend these terms of participation at any time. All updates to these Terms will be posted on The Athlete’s Foot Cairns website: www.theathletesfoot.com.au/cairns

10. PROMOTER’S DETAILS: The Promoter is The Athlete’s Foot Cairns located at Shop 147, Cairns Central Shopping Centre, 1-21 McLeod Street, Cairns, QLD 4870. Phone: (07) 4031 6898.

 Click here to visit the Warringah Mall Facebook page and enter now. Multiple entries are allowed!

Competition entries valid from 1/10 - 31/10/2012. Entrants must like the Warringah Mall Facebook page and enter here.

See below for full Terms and Conditions. Click here for our Privacy Policy.

 Terms and Conditions

Win the ultimate Saucony Training Pack - Skilled based Competition – Warringah Mall October 2012

1. WHO CAN ENTER: Entry is only open to Australian residents who have a valid Facebook
account, “Like” The Athlete's Foot Warringah Facebook page and are not employees, directors, contractors to, or agencies engaged by The Athlete’s Foot.

2. HOW TO ENTER: You can enter this competition by liking The Athlete’s Foot Warringah Facebook page, completing the "Win the ultimate Saucony Training Pack” competition that includes a "skill based' photo and an answer to the question (Tell us in 25 words or less what your favourite Fitness Inspiration quote is) which must be answered.

3. DURATION: Competition opens on 1st October 2012 and closes 31st October 2012.

4. LIMITATIONS ON ENTRY: People entering this competition are allowed multiple entries.

5. PRIZE DETAILS: The Athlete’s Foot Warringah Mall Saucony Training Packs – 1 Mens and 1 Womens. Prize specifics include:
MENS PRIZE PACK
80807 Kinvara Short Sleeve/, RRP $59.95, Sizing S-XL
80831 Kinvara Graphic Short Sleeve/ Red, RRP $44.94, Sizing S-XL
80641 Alpha Short/ Blk, RRP $59.95, Sizing S-XL
Footwear valued at $160 approx
WOMENS PRIZE PACK
80982 Kinvara Short Sleeve/ Karma Lime, RRP $59.95, Sizing Xs- L
81006 Kinvara Graphic Tee/ Karma, RRP $49.95, Sizing Xs- L
80532 Ignite Split Short/ Blk Karma, RRP $59.95, Sizing Xs- L
Footwear valued at $160 approx

6. The winner will have their choice for Gender pack, with the remaining pack given to the runner up winner. Both winners can collect the Pack at The Athlete’s Foot Warringah store OR The Athlete’s Foot Warringah can mail the Pack once winner provide full mailing details such as a) Complete and correct address b) Full name and c) Phone number. d) Email address.

7. USE OF PERSONAL DETAILS: By registering for this competition, you also agree to receive offers, promotions and information from The Athlete’s Foot Warringah.

8. HOW TO WIN: Entries will be judged on 2nd November 2012 by The Athlete’s Foot Warringah team located at Shop 147, Central Shopping Centre, 1-21 McLeod Street, Warringah, QLD 4870.This competition is a game of skill and all entries must include a photo upload and favourite Fitness Quote/Inspiration quote. Chance plays no part in determining the winners. All entries will be judged individually on their merits based on creativity and originality. One single entry judged as the best by The Athlete’s Foot Warringah team will win their choice at the prize pack (either Mens or Womens). The second place winner will receive the remaining pack. The winners will be announced on The Athlete’s Foot Warringah web page http://www.theathletesfoot.com.au/Warringah  on 4th November 2012. Winners will be notified by email within 3 days of the decision. The Promoter’s decision is final.

8. NO LIABILITY: In the case of the intervention of any outside act, agent or event which prevents or significantly hinders the Promoter’s ability to proceed with the competition on the dates and in the manner described in these terms and conditions, including but not limited to vandalism, power failures, tempests, natural disasters, civil unrest, strike, war, act of terrorism, the Promoter may in its absolute discretion cancel the competition and/or recommence it on the same conditions. The Promoter takes no responsibility for prize quality or default of service. The Promoter will not be liable for any misadventure, accident, injury, loss (including but not limited to consequential loss) or claim that may occur:
a) during the draw;
b) whilst undertaking any travel won on or connected with their entry into the draw; or
c) in the participation in any prize;
d) as a consequence of late, lost or misdirected e-mail;
e) due to the broadcast of any program relating to the competition or the publication of any material, including any statements made by any company, staff member, journalist, other entrants or any other person;
f) in relation to failure of an online entry message to be received by the promoter on account of technical problems or traffic congestion;
g) arising from or related to any problem or technical malfunction of any telephone network or lines or mobile communications network related to or resulting from participation in this promotion; due to circumstances outside the Promoter’s reasonable control.
The Promoter assumes no responsibility for any error, omission, interruption, deletion, defect, delay in operation or transmission, communications line failure, theft or destruction or unauthorized access to, or alteration of, entries, and reserves the right to take any action that may be available. If, for any reason, this competition is not
capable of being conducted as planned for any reason, including, but not limited to, tampering, unauthorized intervention, fraud, technical failures or any other causes beyond the control of the Promoter which corrupt or affect the administration security, fairness, integrity or proper conduct of this competition, the Promoter reserves the right, in its sole discretion, to disqualify any individual who tampers with the entry process, take any action that may be available, and to cancel, terminate, modify or suspend the competition.

9. ENTIRE CONDITIONS: These conditions constitute the entire agreement of the parties relating to the entry and the conduct of the competition. The Promoter reserves the right to amend these terms of participation at any time. All updates to these Terms will be posted on The Athlete’s Foot Warringah website: www.theathletesfoot.com.au/Warringah

10. PROMOTER’S DETAILS: The Promoter is The Athlete’s Foot Warringah located at Shop 147, Central Shopping Centre, 1-21 McLeod Street, Warringah, QLD 4870. Phone: (07) 4031 6898.

Most of our store team members are participating in the race too so they know what it’s all about. And with their knowledge in shoe fitting, you can trust they will find the perfect shoes for you!

Come and join us for a fun day. There will also be some exclusive competitions running in store.

WHEN

Thursday 16 Aug - ALL DAY.

WHERE

Visit us at the below The Athlete's Foot locations:

SAVE WHEN BUYING YOUR NEW PAIR OF RUNNERS

Did you know all participants to Bridge to Brisbane receive a The Athlete's Foot 10% off voucher? If you have already registered to Bridge to Brisbane, you will find it at the bottom of your registration receipt. Make sure you bring this voucher into store and save when buying your new pair of runners for the race!

NEXT

• Haven’t entered the race yet? Register to Bridge to Brisbane today!
• Check out our shoe range.
• Be the first to know about our events, promotions and offers by following us in Facebook.

Brooks Glycerin 10 running shoes - Top features

• Full Length DNA. I really like this feature as it provides an adaptable cushioning system that runs the full length of the shoe. DNA can adapt to the amount of force that is applied to it. This gives the runner  unique and customised cushioning for their needs. The harder you work, the harder the DNA works!
• Full Length Caterpillar Crash Pad. This allows the segments of the midsole to compress and adapt to the runners ‘lay down’ or foot strike. This gives a smooth transition right from heel strike, to mid stance and toe off.
• Omni Grooves. These are multi directional rubber grooves that feature in the fore foot of the outsole. These grooves allow enhanced forefoot flexibility and reduce overall weight of the shoe. They also promote a more  natural forefoot motion through toe off.
• One of the most interesting features about the Glycerin 10 that slip under the radar, is the Tuned Density Midsole. Following our commitment to achieving ‘the perfect ride for every stride’ the Tuned Density Midsole is a tweaking of our midsole softness or firmness dependant on gender and weight categories. So a men’s size 15 is going to be firmer than a ladies size 6 to give a more tailored running experience for the individual.

Brooks Glycerin 10 running shoes - Ideal for...

The Glycerin 10 is ideal for a efficient runner that doesn’t require any supportive structure in their shoe. With its commitment to offering outstanding cushioning and a plush feel it is suited to all shapes and sizes of runner and can handle any millage thrown at it.

About Brooks Australia...

Many of you may have seen us at a running event in your area but did you know that we partner with over 75 events nationwide and have taken on a number of new events in the past 12 months which we are really excited to be a part of. So be sure to keep an eye out for the Brooks team at your next event!

About Stuart...

Stuart grew up in Far North Queensland. He is lucky to know what a shoe even is! When asked about his fitness training a likely response will be “I’m just tapering down...”.

NEXT

• Win Brooks Glycerin 10 running shoes today! Enter our competition.
• Try them on at your nearest The Athlete's Foot store or buy them online (Men's, Women's)
• Browse all our Brooks shoe range.

The Athletes Foot Warriewood/Hornsby are teaming up with The Butterfly Movement to help donate shoes to Africa. Between July 24th – August 31st, 2012 we are collecting gently worn and unwanted shoes which will then be provided to disadvantaged people in Tanzania and Australia who do not own shoes.

Donate Today! by dropping your gently worn and unwanted shoes at our stores.

Our Hornsby and Warriewood stores are located on:

• HORNSBY STORE: Shop 1082, 236 Pacific Highway, Hornsby, NSW 2077 (02) 9987 1444 
• WARRIEWOOD STORE: Shop 27, Centro Warriewood, 12/67 Jackson Road, Warriewood, NSW 2102 (02) 9970 8103

We are moving!

After a long search we’ve found the perfect location in the Canberra Centre; extremely close to where we are now and almost double the size!

We’re doing this to buck the trend.  We see (and hear from you) the need for locally owned and managed businesses to provide a service unreachable by large, mainly overseas owned retailers, both store and online. 

So our vision is to provide the ultimate service experience by joining the widest, most diverse range of top quality athletic and sports specific styles (such as Asics, Nike, Adidas, Brooks, New Balance, Mizuno, Puma, Saucony, Vibram, Salomon & more) with a massive number of simply stunning stylish, comfort footwear selections for work, rest & play from some of the best known brands around the world including Rockport, Merrell, ECCO & Naot. Combining this huge range with an un-paralleled level of footwear knowledge, fitting skills and a ‘just say yes’ attitude, we aim to provide our local Canberra customers simply the best service anywhere, and we mean, ANYWHERE!

We will of course enhance our medical grade range as well, including MBT, Instride and Propet styles, prescribed by our local team of Podiatrists (including Podiatry Professionals & The Walking Clinic) and Physiotherapists (including the Capital Clinic and SportsCare Physio).

And for all our families, to compliment the best quality school shoes in the world from Ascent, we will stock the oldest, largest school shoe brand in the world, Clarks.

The Athlete’s Foot Canberra Centre has already been in the Top 20 national stores for 3 years in a row; this ranking being based on a wide range of criteria, the key being service related and direct customer feedback.  But we strive to be better, in fact we want to the BEST.

So please pop in to just say hi and find out more, take a walk past the new store site (still next to Big W, just the other side!) with a fun cover on it and look out for an update and an invite to our opening night extravaganza!!

We really do look forward to seeing you soon…

Melissa & Paul Bennett , Nat, Sarah and the whole team

adidas Tempo 5 – what’s interesting

• It weighs only 245gms in men’s and 205gms in women’s.
• Plenty of excitement around its fast looks and lightweight feel.
• Several of adidas adirunner’s (adidas elite junior development squad) currently training in Tempo’s and offering feedback.

adidas Pacific – what you might not know

• adidas is the proud partner of Parkrun Australia who provides free weekly running events to local communities around Australia ( currently nine active events). Parkrun offers runners of all ages and ability the opportunity to participate in free weekly 5km timed events.

London Olympics

• adidas is the official sportswear partner of the Australian Olympic team
• From a running perspective, adidas has a host of exciting athletes competing, including:
  

  Sally Pearson	who we are all willing on to win gold in the 100m hurdles
  Craig Mottram	Australian distance runner who we hope will bring home a medal in either the 5km or 10km
  Eloise Wellings	who will line up in the women’s 5km
  Jeffrey Hunt & Jessica Trengove	will take on the gruelling 42.2km marathon
  Mitchell Watt and Henry Frayne	our two awesome jumpers and both medal contenders

About Graeme

• Studied to be a PE teacher but found his way into personal training and corporate health. Joined adidas Australia as their Technical Marketing Representative for Footwear. Eight years later he is in his dream role with a passionate and dedicated team. Guess he is one of the lucky ones!
• Graeme enjoys running around his home town of Melbourne there are some iconic tracks such as The Tan and Albert Park. Recently he went on his first ever trip up to the Blue Mountains and found some of the trail running around Katoomba is stunning and challenging!
• He runs as a release and to keep fit. As Graeme says “My body is telling me that my days of trying to run quick are over! Strangely”.

Next

• Find your nearest store and try and feel the latest adidas Tempo 5
• Be the first to know about our news, new products, promotions by following us on Facebook
• Become a ClubFit member and be rewarded every time you shop with us!

Diabetes is Australia’s fastest growing chronic disease and with 275 Australians developing diabetes every day, it is important to know how to live and stay well with the condition. 

National Diabetes Awareness week is about communicating and educating people on what Diabetes is, prevention or management and encouraging healthy lifestyles.
Living a healthy lifestyle and staying well with diabetes involves monitoring your blood glucose, eating sensibly, watching your weight, exercising regularly and wearing the right shoes.
 

The Athlete’s Foot Australia exclusively stock InStride and a range of shoes designed specifically for people living with Diabetes. These shoes have been designed by Podiatrists to provide comfort and feature seamless interiors that help reduce friction and irritation to the foot. In addition to this, our diabetic friendly footwear feature expandable uppers that allow the feet to swell without restricting circulation.

The Athlete’s Foot, ‘Fit Technicians’ are trained to understand the importance of having correctly fitted shoes and know that feet are more than just a shoe size.

Helpful Shoe Tips!

A few things to look for in shoes:

• A seamless Interior to reduce friction and irritation to the feet. 
• Expandable Uppers that allow for swelling without restricting circulation.
• Three tiered innersole system for a custom fit that allows for the depth of the shoe to be altered.
• Shock absorption which ensures there is less stress on the skin, muscles and bones.

NEXT

• Come and visit us at one of our 130 stores for your next pair of shoes.
• Check our InStride shoe range.
• Be the first to know about our articles, news, promotions by following us on Facebook.
• Find more about Diabetes and how the right shoe can help.
  

It's time to lace up your running shoe as we head into the festival of running, with the biggest race of the year, City to Surf in August 2012.

Visit The Athlete's Foot Sydney stores to make sure you're ready for the running season! or come into store for some great training tips on training, barefoot running and injury prevention from our Fit Technicians. We can also assess your current running shoes and look at your feet on our exclusive Fitprint system to find the perfect new pair for you.

With plenty of races around Sydney this year for both serious and fun-runners, there is an event for everyone that you’ll find fun and rewarding at the same time.

For your convenience we have created a running event calendar, so you can easily find the right running event for you.

JULY 2012

22 July 2012    Sutherland to Surf (Cronulla)                                                                 
29 July 2012    Roseville Chase Rotary Fun Run (Castle Cove)
29 July 2012    Sri Chinmoy Sydney Series Race 6  (Centennial Park)
29 July 2012    Westlink M7 Cities Marathon (Prestons)

AUGUST 2012

5 August 2012    Bay Run Sydney (Iron Cove)
12 August 2012    The Sun-Herald City2Surf (From Sydney CBD to Bondi Beach)
18 August 2012    Sutherland Half Marathon (Royal National Park)
26 August 2012    Parkinson's Unity Run (Sydney Olympic Park)
26 August 2012    Pub 2 Pub (Brookvale)

SEPTEMBER 2012

  1 September 2012   Coastal Classic (Royal National Park)
  9 September 2012   Sri Chinmoy Sydney Series Race 7 (Jack Ferguson Recreation)
16 September 2012   Blackmores Sydney Running Festival (Sydney)
22 September 2012   Willoughby Fun Run (Willoughby)                                                  
30 September 2012   Altra Centennial Park Ultra (Centennial Park)

OCTOBER 2012

6 October 2012    Fun Run Pink (Centennial Park)
14 October 2012    Sri Chinmoy Sydney Series Race 8 (Leichhardt Park)
21 October 2012    The 5th Lifesupport Beachside Dash (Dolls Point)
28 October 2012    7 Bridges Walk (Sydney)

NOVEMBER 2012

6 November 2012    Sun Herald Run4Fun  (Sydney Olympic Park)
11 November 2012    Fishers Ghost Fun Run (Campbelltown)
17 November 2012    Urban Max Adventure Series (Sydney)
18 November 2012    Bare Creek Trail Run (St Ives)
25 November 2012    Sri Chinmoy Sydney Series Race 9 (Centennial Park)

DECEMBER 2012

1 December 2012    Sydney Mud Run (Sydney International Equestrian Centre)
  2 December 2012    Balmain Fun Run (Balmain)
16 December 2012    Sri Chinmoy Sydney Series Race 10 (Leichhardt Park)

_____________________________________________________________________________________________________________

NEXT

• Be the first to know about our store news, latest products, tips and promotions by following us on Facebook.
• Find your nearest The Athlete's Foot Sydney stores today.  
• Find out about ClubFit, our loyalty program and how you can save every time you shop with us.

The latest Adidas adizero Tempo 5 running shoes have arrived at The Athlete’s Foot Pagewood store. Below are the top key features and benefits we have found on these new Adidas adi zero Tempo 5 running shoes:

• Fast shoe with maximum cushioning
• Lightweight
• Seamless fit and stability
 

NEXT

• Talk to one of our expert Fit Technicians at our store. The Athlete's Foot Pagewood store is located on Eastgardens Shopping Centre, Sydney - Level 1 near Target and we are normally open Mon, Tues, Wed, Fri: 9am-5.30pm, Thur: 9am-9pm, Sat: 9am-5pm, Sun & Public holidays: 10am-5pm or give us a call if you have any question on (02) 9349 7769
• Browse adidas Tempo 5 running shoes online.
• Be the first to know about our store news, events and promotions by following us on Facebook

The latest Adidas adizero Tempo 5 running shoes have arrived at The Athlete’s Foot The Galeries Sydney City . Below are the top key features and benefits we have found on these new Adidas adi zero Tempo 5 running shoes:

• Fast shoe with maximum cushioning
• Lightweight
• Seamless fit and stability
 

NEXT

• Talk to one of our expert Fit Technicians at our store. We are located on Lower Ground at The Galeries Victoria, 500 George St Sydney, opposite QVB and we are normally open Mon, Tues, Wed, Fri: 9am-6pm, Thur: 9am-8:30pm, Sat: 10am-6pm, Sun & Public holidays: 11am-5pm or give us a call if you have any questions on (02) 9283 0313.
• Browse adidas Tempo 5 running shoes online.
• Be the first to know about our store news, events and promotions by following us on Facebook

NEXT

• Talk to one of our expert Fit Technicians at The Athletes Foot Bendigo store located on Hargreaves Mall or call us on: 5441 8064
• Browse InStride shoes online.
• Ask your podiatrist about the Diabetic-Friendly InStride shoes. 

Like any sport, activity and skill running needs to be perfected.

By working on your running technique and skills you should enjoy it more and hopefully with less injuries.

Running Technique – Why do we need it?

Most of us probably ran well as children without needing to be taught. The problem though is that through the effects of a modern sedentary lifestyle, our gait patterns in walking and running change, and generally not for the better. Research is tending to indicate that technique might be a strong driver behind the high number of runners that get injured every year.
Some of the key things that lead to less than ideal technique in runners include poor posture, slow leg turn over or cadence, and poor foot landing.

Posture

A strong posture is important in anything that you do, whether it be sitting at a desk, standing in a line or running. A strong posture will be the most economical with respect to muscle activity, and the safest with respect to even pressure on joints. A strong posture with running as with many areas will largely be driven by head position. Keep your head tall and chin tucked a little. A good thought to have is to imagine a string attached to the top of your head which has a helium balloon on it, lifting your head up. If you get your head in a good position, this will help to guide much of the rest of your body.

Cadence

Various pieces of research tend to indicate that many recreational runners have a cadence that is less than ideal, and when I say less than, I mean slower than. Some research has indicated that simply by increasing your cadence from whatever it is will help to put less strain on knees and hips. Other research tends to indicate that something around the 180 steps per minute is close to ideal. Try counting how many steps you take in a minute whilst running. If it is a lot less than 180, try speeding up your leg turnover a little and shortening your stride so that you can still go at the same speed.

Foot Landing

A common fault in runners is to try and stride out as far as possible. This will often lead to having the foot land too far in front of the body. If you can see your foot land, then you are over striding. The ideal landing point for the foot is close to under your centre of mass.

As runners seek answers to injury and performance issues, running technique is becoming a more popular avenue to explore. With this has developed a strong interest in minimalist or natural motion running shoes. This range of shoes certainly can be of benefit when looking to achieve a change in technique, but need to be entered into carefully. Because we tend to use different muscles in different ways, it is very easy to over do it and create a whole different set of injuries. At ENHANCE Running we recommend transitioning slowly, working on developing strength in the muscles of your foot and getting feedback on your technique to help make a safer transition into a natural motion shoe.  The Athlete’s Foot stock a great range of natural motion shoes from absolute minimalist to transitional shoes which will help you to maintain some mileage as you look to get into something more functional both for sports and everyday wear.

Tips for natural motion beginners

• Start using them for everyday activities for 20 minutes at a time
• Use them for warm-ups and cool downs
• Progressively introduce them into your running activity

Tips for improving natural motion technique

• Listen to your body
• Take smaller steps with your foot landing beneath your body
• Run tall with good posture

Tips for enjoying natural motion running

• Find local trails and go off road
• Enter a fun run with a friend
• Start a local natural motion running group

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• Check out our latest natural motion running shoes
• Be the first to know about our latest articles, tips and promotions. Follow us on Facebook.
• Get more tips and information about natural motio running at Enhance Running website.

• Try on Rockport Zana for the change to Win a trip to New Zealand for two people. Enter today!
• Check out all product details of the latest Rockport Zana shoe.
• Watch our Rockport Zana video below.

• Try on Rockport Zana for the change to Win a trip to New Zealand for two people. Enter today!
• Check out all product details of the latest Rockport Zana shoe.
• Watch our Rockport Zana video below.

• Low Profile: The zero drop of the sole allows you to feel more connected with the terrain you are running on.
• Odour control: Treating the shoe with Aegis technology  prevents the chance of bacteria and odour.
• Breathable: The use of synthetic mesh for great breathability on those hot days.
• Stimulates your muscles, strengthens your feet, re-aligns your posture.

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• Visit The Athlete’s Foot Warriewood, Sydney to touch and feel these great Merrell barefoot running shoes and ensure you get the right fit. We will assess your foot type, gate and ensure you get the right running shoes for your needs.
• Browse our Merrell barefoot shoes range now!
• Watch our latest Merrell barefoot shoes video
• Join us on Facebook and be the first to know about our store activities and events.
• Become a ClubFit member and get extra benefits when you purchase at our Warriewood store. 

• Low Profile: The zero drop of the sole allows you to feel more connected with the terrain you are running on.
• Odour control: Treating the shoe with Aegis technology  prevents the chance of bacteria and odour.
• Breathable: The use of synthetic mesh for great breathability on those hot days.
• Stimulates your muscles, strengthens your feet, re-aligns your posture.

NEXT

• Visit The Athlete’s Foot Hornsby, Sydney to touch and feel these great Merrell barefoot running shoes and ensure you get the right fit. We will assess your foot type, gate and ensure you get the right running shoes for your needs.
• Browse our Merrell barefoot shoes range now!
• Watch our latest Merrell barefoot shoes video
• Join us on Facebook and be the first to know about our store activities and events.
• Become a ClubFit member and get extra benefits when you purchase at our Warriewood store. 

• Start from barefoot basics and build up from there.
• Alternate between traditional runners and barefoot model allowing your body to adapt gradually.
• Practise the correct technique ( a barefoot challenge app which will help. Merrell got one)
• Barefoot builds those muscles so take it slow and steady to start.
• Listen to your body when first starting out with barefoot training.
• Stick to familiar terrain when first starting out barefoot training.
• Set achievable goals, as barefoot training develops you strength, agility, balance and raises your game.
• Stick to you training regime and don’t over stretch your self.

Why it is so important to visit the store and ensure people get fitted correctly specially for these new Merrell barefoot shoes…
Mitch: Your barefoot shoes will depend on your foot type and individual needs. Our expert store Fit Technicians will be able to determine the best fit for you.

How many styles of the Merrell Barefoot collection you got in store?
Mitch: we got the below Merrell shoes available from their latest "Barefoot" collection:

• Merrell barefoot Women’s: Dash Glove and Pace Glove
• Merrell barefoot Men’s: Road Glove and Mix Master (minimalist).

How do I know it is time for me to change my Merrell barefoot shoes?
Mitch: It is suggested to change your Barefoot shoes every 1300km.

Any tips in terms on how to maintain my Merrell barefoot shoes in good shape?
Mitch: It is important to make sure you air out your barefoot shoes and ensure they dry thoroughly between use to prevent bacteria and foot odour.

Any cool places to use the Merrell barefoot shoes around Mount Ommaney, QLD?
Mitch: There are numerous places around the Mount Ommaney area where you could wear your Merrell barefoot shoes, including Rocks Riverside Park, the Mt Ommaney Bushland Reserve, or why not go for a leisurely stroll through the Botanical Gardens at Mt Cootha.

About Mitch
Mitch has been with The Athlete’s Foot Mount Ommaney store for two and a half years now, and is loving it! Having seen everything from toes being where they really shouldn’t be, to seeing feet with no toes no toes at all, he enjoys the challenge that each customer brings to get the perfect fit for their foot! He is looking to join the QLD Fire & Rescue service, but is having a blast working at The Athlete’s Foot Mount Ommaney store in the meantime.

NEXT

• Check out Merrell barefoot Women’s: Dash Glove and Pace Glove
• Check out Merrell barefoot Men’s: Road Glove and Mix Master (minimalist).
• Follow us on Facebook to be the first to know about the latest shoe collections, offers, competitions and promotions.

• Start from barefoot basics and build up from there.
• Alternate between traditional runners and barefoot model allowing your body to adapt gradually.
• Practise the correct technique ( a barefoot challenge app which will help. Merrell got one)
• Barefoot builds those muscles so take it slow and steady to start.
• Listen to your body when first starting out with barefoot training.
• Stick to familiar terrain when first starting out barefoot training.
• Set achievable goals, as barefoot training develops you strength, agility, balance and raises your game.
• Stick to you training regime and don’t over stretch your self.

Why it is so important to visit the store and ensure people get fitted correctly specially for these new Merrell barefoot shoes…
Lyn: Your barefoot shoes will depend on your foot type and individual needs. Our expert store Fit Technicians will be able to determine the best fit for you.

How many styles of the Merrell Barefoot collection you got in store?
Lyn: we got the below Merrell shoes available from their latest "Barefoot" collection:

• Merrell barefoot Women’s: Dash Glove and Pace Glove
• Merrell barefoot Men’s: Road Glove and Mix Master (minimalist).

How do I know it is time for me to change my Merrell barefoot shoes?
Lyn: It is suggested to change your Barefoot shoes every 1300km.

Any tips in terms on how to maintain my Merrell barefoot shoes in good shape?
Lyn: It is important to make sure you air out your barefoot shoes and ensure they dry thoroughly between use to prevent bacteria and foot odour.

Any cool places to use the Merrell barefoot shoes around Forest Lake, QLD?
Lyn: Forest Lake has a fantastic lake which has a 3.5km paved path, great for both running and walking. Or for those who prefer to run on grass there are two football ovals to choose from.

About Lyn
Lyn has been with the Athlete’s foot 2.5 years and has worked in multiple stores. Having children of her own she is a VERY patient woman and knows how to adapt to individual customer needs and personalities. Lyn is always happy to help out no matter what the requirements are and will always go the extra mile to ensure all The Athlete's Foot Forest Lake store customers have the perfect fit.

NEXT

• Check out Merrell barefoot Women’s: Dash Glove and Pace Glove
• Check out Merrell barefoot Men’s: Road Glove and Mix Master (minimalist).
• Follow us on Facebook to be the first to know about the latest shoe collections, offers, competitions and promotions.

• Start from barefoot basics and build up from there.
• Alternate between traditional runners and barefoot model allowing your body to adapt gradually.
• Practise the correct technique ( a barefoot challenge app which will help. Merrell got one)
• Barefoot builds those muscles so take it slow and steady to start.
• Listen to your body when first starting out with barefoot training.
• Stick to familiar terrain when first starting out barefoot training.
• Set achievable goals, as barefoot training develops you strength, agility, balance and raises your game.
• Stick to you training regime and don’t over stretch your self.

Why it is so important to visit the store and ensure people get fitted correctly specially for these new Merrell barefoot shoes…
Chrissy: Your barefoot shoes will depend on your foot type and individual needs. Our expert store Fit Technicians will be able to determine the best fit for you.

How many styles of the Merrell Barefoot collection you got in store?
Chrissy: we got the below Merrell shoes available from their latest "Barefoot" collection:

• Merrell barefoot Women’s: Dash Glove and Pace Glove
• Merrell barefoot Men’s: Road Glove and Mix Master (minimalist).

How do I know it is time for me to change my Merrell barefoot shoes?
Chrissy: It is suggested to change your Barefoot shoes every 1300km.

Any tips in terms on how to maintain my Merrell barefoot shoes in good shape?
Chrissy: It is important to make sure you air out your barefoot shoes and ensure they dry thoroughly between use to prevent bacteria and foot odour.

Any cool places to use the Merrell barefoot shoes around Springfield, QLD?
Chrissy: There are a variety of parks, lakes and trail tracks around the Springfield area including paved paths surrounding the new $30 million Robelle Domain water park.

About Chrissy
Chrissy has been with the athlete’s foot for over 3 years and has experienced many different fitting requirements… Some more challenging than others! In this time she has become adaptable to hyperactive young children, the elderly sense of humour and has heard many customer life stories, at times lasting for over an hour. Every customer is different and she wouldn’t want that to change, as it just wouldn’t be The Athletes Foot Springfield.

NEXT

• Check out Merrell barefoot Women’s: Dash Glove and Pace Glove
• Check out Merrell barefoot Men’s: Road Glove and Mix Master (minimalist).
• Follow us on Facebook to be the first to know about the latest shoe collections, offers, competitions and promotions.

• Walk in them for a week during everyday activities – maximum of 20 min at a time.
• In the second week you can start exercise walking in them –  no more than 10% of what you would normally run/walk. Listen to your body!
• From the third week you can introduce them into your running activity on soft surfaces – only 10% of what you would normally do for the entire week.
• From the 4th week you can gradually increase your activity by a maximum 10% per week of what you would normally run.  

You may experience some discomfort as your body adapts.  But stop if pain occurs and seek medical advice on whether you should continue.

What to do next

• Visit our store and get fitted or call us if you have any questions.
• Be the first to know about our latest shoe range by following us on Facebook.
• Visit the Brooks Pure Project page to learn more about this exclusive range.

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• Visit us at the store at Shop 132C, Tuggeranong Hyperdome, Anketell Street. Tuggeranong or call us on (02) 6293 1137.
• Check out our school shoes range.
• Check out our school shoes catalogue.

Latest 2012 Football boots review by The Athlete's Foot Toowoomba

Are you looking to get a new pair of footy boots?
Melissa (The Athlete's Foot Toowoomba store manager) answers some questions related to the latest 2012 Football boots range available in-stores now.

What are the key new improvements on the 2012 footy boots?
Melisssa: "This year, changes in some football boots styles have included new stud patterns being introduced to allow for smoother ground penetration and faster cuts, enhancement of upper materials for improved fit and comfort, as well as abrasion resistance and ball control. Adidas have also introduced their micoach system into some of their football range this year."

Any advice you can give us on how to ensure we get the right fit when trying footy boots on? Try them with shin-pads on?  socks on? lacing technique?, other? How this help minimize injuries?
Melissa: "As thicker footy socks can affect the size, it is always advisable for customers to bring their footy gear (socks, shin pads, ankle straps etc.) with them to try new football boots on, as this ensures that the foot will sit correctly in the boot. Getting the correct fit in a footy boot is extremely important, as it is vital that the foot stays over the sole unit of a footy boot to allow the studs to work properly and provide support and stability for multi-direction movement."



Some of the new footy boots are very light, how important this is when selecting new footy boots?
Melissa: "The type of boot that will be suitable for a customer will vary depending on the code and position they play. There are many lightweight footy boots available these days across a range of brands, and advancements in technology means that there are numerous options where you will not be sacrificing cushioning or support too much."

Let’s talk about footy boots materials... some are leather, synthetic, others? What are their benefits?
Melissa: "Leather is very soft and comfortable and will mould to the shape of the foot better, it also provides a more realistic feel to the ball. However, leather can be quite expensive and can also stretch when wet and sometimes becomes too soft to provide enough support (therefore, it becomes even more important to be fitted professionally with leather boots).
Synthetic football boots are generally cheaper than leather, and these days they provide great grip on the ball, they are very lightweight and they do mould slightly to the shape of the foot to provide a comfortable and supportive fit."

How does a customer know it is a good time to get new footy boots?
Melissa: "As most football boots do not have midsoles, it is more a case of when the uppers wear out/split or the studs/cleats on the base of the boot wear down and loose traction that they may be getting near the end of their life."

What are they key benefits from the latest 2012 footy boot brands (Asics, Nike, Adidas, etc). Any technology developments that distinguish them from each other.
Melissa: "Asics footy boots biggest development is the 10mm heel gradient, which lifts the heel to aid in the prevention of lower leg and knee injuries. Asics footy boots range offer both stability and lightweight options, with most having removable innersoles to provide for orthotics.
Nike footy boots range offer colourful, lightweight boots which gives customers the option to choose the amount of technology they require for their needs, from enhanced clean designs to assist speed and flexibility for changes of direction/rotation and ball control.
Adidas football boots range are designed to be lightweight and fast, with new enhanced sprint skin upper materials that allow for enhanced ball control and stud configurations for smoother grip and faster cuts which can be suitable for all codes. The new uppers in Adidas footy boots also offer enhanced levels of fit, comfort and support."

What footy boot brand/style has been popular for your local customers?
Melissa: "We find Asics football boots to be a very popular choice, as support is so important, and many of our customers, both adults and children, wear orthotics. However, the colour options available in Nike footy boots and Adidas football boots always fly off the shelves, especially if a Bronco,Titan or Cowboy is wearing them!"

Is there any specific advice when selecting a footy boot for someone who does not play soccer/afl/rugby regularly…
Melissa: "At the end of the day, they will still need a boot that will give them the support and traction when they do play along with the comfort and fit. More maintenance may be required to keep a leather boot in good condition compared to synthetic uppers, however both should be properly cared for after each game to prolong their life".

What are they top places/clubs in Toowoomba to enjoy a new pair of footy boots?
Melissa: "There are numerous local rugby league/union/AFL/soccer clubs who are well patronised and supported, with each club offering good playing/training facilities both indoor and outdoor".

Soccer clubs Toowoomba: Garden City Raiders and West Wanderers
League clubs Toowoomba: Brothers Toowoomba ; Valleys Juniors Toowoomba and Toowoomba South Tigers
AFL clubs Toowoomba: Toowoomba East Stingers and Toowoomba Tigers


When is the best time for customers to visit the store and ask all the questions about footy boots?
Melissa: "We get our new football stock in late January/Early Feb, so that would be the best time to come and check out the range and have a chat about all things footy, but of course we are always here to answer questions".

About Melissa
Melissa has been a part of The Athlete’s Foot Toowoomba family for almost five years, helping out wherever she can around the shop. She is also studying a Bachelor of Primary School Education via distance education.  During any spare time, Melissa enjoys taking her two Golden Retrievers for a run, hanging out with friends or just relaxing at home with her fiancé.

• Visit The Athlete’s Foot Toowoomba to get the right fit when choosing your next football boots. We are located onShop 42, Grand Central, Margaret Street, Toowoomba. You can also give us a call on (07) 4639 2431.
• Browse our Footy boots range now! 
• Be the first to know about our store activities by connecting with us on Facebook 
• Become a ClubFit member and get extra benefits when you purchase at our Toowoomba store.
• Watch our latest Football videos

• ASICS Netburner
• ASICS Gel Ignite
• Brooks Net Intercept

• Cushioning - to help protect your feet, knees and ankles from injury. Adding an innersole can help to provide you with extra support and cushioning.
• Traction - outersoles that will allow you to pivot easier and provide grip
• Stability - critical in a sport with stopping, starting and jarring action. Look for a shoe which allows your foot to sit down inside the shoe and has a firm heel counter.

• Visit Gina at The Athlete’s Foot The Galeries Sydney city store to touch and feel these great Brooks running shoes and ensure you get the right fit. The team will assess your foot type, gait and ensure you get the right running shoes for your needs. 
• Browse our Brooks shoes range now!
• Join us on Facebook and be the first to be notified of these articles.
• Become a ClubFit member and get extra benefits when you purchase at our Sydney city store.
• Watch our latest Brooks Pure Project video

Michael: Neutral to mild rolling in. You can get a quick idea by walking with wet feet on a dry surface and see what imprint comes out, but it’s still best to speak to an expertly Master Fit Technician at one of our stores and they can take you across fit print where you’ll be able to see exactly what foot type you are.

Mauricio: Some people might think running shoes are ok for walking... Why this is not correct?
Michael: The gait of runners and walkers are different and that means they have unique shoe requirements. For example, the toe area in a walking shoe is made from leather upper. This improves the wear of the shoe and makes it more water resistant if you’re out walking on a dewy morning. That’s why our Fit Technicians will ask you what activities you do in your shoes. We want to fit you in a longer lasting and more valuable pair of shoes.

Mauricio: So many walking shoe brands (Rockport, Ecco, Teva, Tmberland, Nike, New Balance, etc)..why makes Asics walking shoes different than other brands?
Michael: The fit! The best shoe for you has more to do with your foot type and where you walk and run than the brand of the shoe.  Asics pride themselves in being able to accommodate any foot type and shape  and this will allow anyone to feel the comfort of the famous Asics ride in their walking range.

Mauricio: Asics Gel Fitwalk vs Asics Odyssey? Which one we should choose? Are they both same material (real leather?) are they both water resistant?
Michael: These Asics shoes are designed for different walkers so you should really be in one shoe or the other. The best thing I could suggest would be to come into the store and get fitted out and the fit technicians will direct you into the appropriate model for your foot type.  Both shoes have a leather upper so they’ll be water resistant to a certain level.

Mauricio: Why people should buy Asics walking shoes from The Athlete's Foot- The Galleries Victoria store and not from other store? Anything unique happening at your store?
Michael: The Galleries Shopping Centre (righ on Sydney CBD - 500 George St) has a brand new food court! Our store is accessible to everyone as major public transport (buses- trains) pass Town Hall which is next to our store. We have weekly podiatrists in store to provide feedback for those needing a little more specific attention or even for those people wanting to find out something a little more specific with their gait cycle. The store is located in the same centre as Kinkokunya book store, the ArtHouse hotel, Wagamama, Mecca Cosmetica so there is something for everyone.

Mauricio: Asics brand is from Kobe, Japan…have you or any of your store team been in Kobe? Any tips?
Michael: Would love the opportunity to visit Japan one day! Fortunately in Australia we are lucky to work with  Mark Doherty, ASICS GM of Product who is more than willing to discuss improvements and innovations of the ASICS walking range.

About Michael
Michael has been with TAF for nearly 10 years, essentially looking after the Sydney CBD store (Eastgardens and Bankstown as well now) and over that time he thinks he has fitted over 25000 people, not that he is counting…
Michael is an active runner/Cyclist and participate in three or four marathons/triathlons every year, so being able to test out the product and provide real feedback has been a big help over the years.
He has always been a fairly social character, so when he is not busy working, training or with the family you might find him “rehydrating” somewhere around town discussing the finer points of how the Aussies will regain the Ashes or the Swanies chances in the AFL.

What to do next
- Visit Michael at The Athelete's Foot The Galleries Victoria store, Sydney, call him (02) 9283 0313 or send him an email store@taftgv.com.au
- Enter our current "Win an Asics Walking Pack" competition! Closes Oct 3-2011.
Join our Facebook page and be the first to be notified of these articles.
- Watch our latest Asics Walking TV ad:

Check out Mo's practice at Complete City Health website.  

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• Be the first to know about our store news, promos and offers by following us on Facebook.
• Browse our range today!
• Call our Sydney City store on (02) 9283 0313

How to find our Sydney City store:
By train – closest station is Town Hall station. Follow signs to Pitt St.
By car - QVB car park
On foot – from George St, enter The Galeries opposite QVB. Take escalators to Lower Ground. From Pitt St, enter lane at Arthouse Hotel, follow signs to The Galeries Food Hall. Take escalators to Lower Ground.

• zero drop to encourage natural motion
• thin vibram sole for foot protection and traction
• recreating the barefoot feeling

• Zero drop to encourage natural motion
• thin vibram sole for foot protection and traction
• recreate the barefoot feeling

• zero drop to encourage natural motion
• thin vibram sole for foot protection and traction
• recreating the barefoot feeling

• Visit The Athlete’s Foot Eastgardens to touch and feel these great Merrell barefoot running shoes and ensure you get the right fit. We will assess your foot type, gait and ensure you get the right running shoes for your needs. 
• Browse our Merrell barefoot shoes range now! 
• Watch our latest Merrell barefoot video 
• Join us on Facebook and be the first to know about our store activities and events. 
• Become a ClubFit member and get extra benefits when you purchase at our Eastgardens store.

• ASICS Netburner
• ASICS Gel Ignite
• Brooks Net Intercept

• Cushioning - to help protect your feet, knees and ankles from injury. Adding an innersole can help to provide you with extra support and cushioning.
• Traction - outersoles that will allow you to pivot easier and provide grip
• Stability - critical in a sport with stopping, starting and jarring action. Look for a shoe which allows your foot to sit down inside the shoe and has a firm heel counter.

• Visit The Athlete’s Foot Pagewood store to touch and feel these great Brooks running shoes and ensure you get the right fit. The team will assess your foot type, gait and ensure you get the right running shoes for your needs. 
• Browse our Brooks shoes range now!
• Join us on Facebook and be the first to be notified of these articles.
• Become a ClubFit member and get extra benefits when you purchase at our Pagewood store.
• Watch our latest Brooks Pure Project video

The Athlete's Foot Nowra is proud to be a supporter of The Noah's Challenge Charity Event which brings our local community together.

Thinking about getting a new pair of Asics running shoes, we talked with Kristina - The Athlete's Foot Mosman Manager and got her views about these great Asics shoes...

Mauricio: What type of feet do you guys recommend the new Asics Kayano 18 runnning shoes? and Asics 2170 running shoes?
Kristina: The Asics Kayano 18 running shoes are suitable for neutral to over pronator. This foot shape can range from a medium to normal arch. The Asics 2170 running shoes are best suited for over pronators. this foot shape can range from normal to a flat foot. Both these shoes are structured with great cushioning.

M: What activities do you guys recommend these shoes are for?
Kristina: These are both ideally used for running, however the occasional walk doesn’t hurt :)

M: What really makes the Asics running shoes stand up from the crowd?
Kristina: we really like Asics unique Gel cushion Technology and gender specific technology.

M: When is the best time to visit The Athlete’s Foot Mosman to check out the latest Asics Kayano 18 and Asics 2170 running shoes?
Kristina: Any time of the day. Everyone is welcome to visit us!

M: What the gel cushioning is about and why it is so important on these Asics shoes?
Kristina: Gel cushioning system is probably the most famous Asics innovation. Gel cushioning brings the highest possible shock absorbing affect and is placed strategically in the in the midsole of each shoe.

M: Asics talks about gender specific technology on these shoes. How the gender technology really help the a female or male?
Kristina: Asics has now created gender specific cushioning so the women’s is softer than the men’s, which allows the lighter frame women’s feel the forefoot cushioning. Asics has also created gender specific trusstic. The space trusstic has been built slightly larger for women. This allows for easier realise of the midsole, during the windlass mechanism.

M: Tell us about your store team and store events….
Kristina: The Athlete's Foot Mosman store team just completed a barefoot/natural motion training session. We are all tech’d up in the latest natural motion footwear innovations and were given the chance to have some barefoot running coaching done; this gave us the chance to fully experience barefoot running :)
Also, The Athlete's Foot Mosman is putting the stripes aside for just one night and picking up an army uniform for a night of teaming building and paint ball this month. It is going to be super fun :)

NEXT

• Check out the Asics Kayano 18 (men - women) running shoes
• Check out the Asics 2170 (men - women) running shoes
• Book an appointment at our Mosman store by calling us on (02) 99694115.
• Find more about Asics running shoes
• See our latest TV ad reviewing Asics shoes below

• Asics, New Balance and Brooks

Below are some of the key benefits we found on this new range of Netball shoes arriving this season at The Athlete’s Foot Liverpool:

• Supportive, Durable, Lightweight and Cushioned
• Orthotic Friendly
• Stable
• Outdoor and Indoor

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• Visit The Athlete’s Foot Liverpool to touch and feel these great netball shoes and ensure you get the right fit. We will assess your foot type, gait and ensure you get the right Netball shoes for your needs.
• Browse our Netball shoes range now!
• Watch our latest Netball video :)
• Join us on Facebook and be the first to know about our store activities and events.
• Become a ClubFit member and get extra benefits when you purchase at our Liverpool store.
• Proud supporters of Liverpool City Netball Association and Bankstown City Netball Association.

• Asics, Nike. Adidas and Blades

Below are some of the key benefits we found on these new range of Footy boots arriving this season at The Athlete’s Foot Liverpool:

• Great Value
• Prevent Severs Disease
• Orthotic Friendly
• Catering for Rugby League, AFL and Soccer
• Stable, Lightweight and Cushioned

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• Visit The Athlete’s Foot Liverpool to touch and feel these great Footy boots and ensure you get the right fit. We will assess your foot type, gate and ensure you get the right football boots for your needs.
• Browse our Footy boots range now!
• Watch our latest Football video
• Join us on Facebook and be the first to know about or store activities and events.
• Become a ClubFit member and get extra benefits when you purchase at our Liverpool store.

Below are some of the key benefits we found on this new range of Netball shoes arriving this season at The Athlete’s Foot Hurstville:
• Asics Netball range offers a wide variety of fitting options for every foot type.
• Depending on your playing position, a tougher netball shoe such as the Gel-Netburner may be suitable, or possible the faster paced Ignites.
• If your after a combination of both, you can't go past the superior comfort of the Professional or the Super - 2 shoes that give unrivalled comfort and durability in the Netball range.

• Visit The Athlete’s Foot Hurstville to touch and feel these great Netball shoes and ensure you get the right fit. We will assess your foot type, gate and ensure you get the right Netball shoes for your needs.
• Browse our Netball shoes range now! http://theathletesfoot.com.au/Consumer/Our-Footwear/Find-Shoes?searchtext=Netball
• Join us on Facebook and be the first to know about our store activities and events. http://www.facebook.com/pages/The-Athletes-Foot-Hurstville/371600999525052#!/pages/The-Athletes-Foot-Hurstville/371600999525052
• Become a ClubFit member and get extra benefits when you purchase at our Hurstville store.

• COUGHLAN PARK BOWLING CLUB
• DIMBOOLA FOOTBALL CLUB
• HORSHAM RUNNING CLUB
• HORSHAM CENTERAL PARK NETBALL
• WALKING CLUB- WIMMERA SPORTS ASSEMBALY
• NATIMUK WALKING GROUP
• HORSHAM LITTLE ATHLETICS
• RUP-MINYIP WALKING CLUB
• HORSHAM SOCCER CLUB
• PLANET FEEL GOOD- BOOTCAMP
• WIMMERA LEAGUE FOOTBALL AND NETBALL

• Asics Netburners Range
• And introducing the all new Brooks Intercept Range

Below are some of the key benefits we found on this new range of Netball shoes arriving this season at The Athlete’s Foot Horsham:

• The new Netburner Super is the most advanced netball shoe ever seen with its running shoe technology
• The Netburner Ignites continues to improve with the popular Clutch Collar system to provide an enhanced fit.
• The ever popular Netburner 14 has introduced Plus 3 technology to relieve strain on the Achilles tendon.

NEXT

• Visit The Athlete’s Foot Horsham to touch and feel these great Netball shoes and ensure you get the right fit. We will assess your foot type, gate and ensure you get the right Netball shoes for your needs.
• Browse our Netball shoes range now!
• Watch our latest Netball video
• Join us on Facebook and be the first to know about our store activities and events.
• Become a ClubFit member and get extra benefits when you purchase at our Horsham store.