An Exercise Physiologist's guide to finish a half marathon injury free.

April 6, 2023

Have you recently signed up to run a half marathon? It can be a great challenge and accomplishment for runners of all levels; however, it requires a lot of preparation and training in order to complete the distance safely and effectively. In this blog, we will discuss some different types of training that can help you train for a half marathon to help you get your personal best and more importantly to beat your mates!


Long runs are a crucial part of any half marathon training plan. These runs will help you build up your endurance and get your body used to running for an extended period of time. Start with shorter distances and gradually increase your distance over time, allowing your body to adjust to the distance.


Tempo runs are a great way to improve your speed and stamina. These runs involve running at a pace that is slightly faster than your normal training pace for an extended period of time. This will help you develop your lactate threshold and teach your body to sustain a faster pace for longer periods of time.


Interval training involves alternating between periods of high intensity running and periods of rest or recovery. This type of training can help improve your overall speed and cardiovascular fitness. A popular interval training workout for runners is the "Tabata" workout, which involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds.


Strength training is an important component of any half marathon training plan. It can help improve your overall fitness, reduce your risk of injury, and improve your running form. Focus on exercises that target the muscles used in running, such as squats, lunges, and calf raises.


Plyometric exercises involve explosive movements that can help improve your running power and speed. These exercises include things like box jumps, squat jumps, and jump lunges. Incorporating plyometric exercises into your training can help improve your overall athleticism and make you a stronger, faster runner.


Stretching or practicing yoga can be a great way to improve your flexibility and prevent injury during half marathon training. Focus on stretches that target the muscles used in running, such as your hamstrings, quads, and calves. Yoga can also help improve your balance and mental focus, which can be beneficial during longer runs.


Cross-training involves participating in activities other than running, such as cycling, swimming, or rowing. Cross-training can help improve your overall fitness and give your body a break from the repetitive motion of running. It can also help prevent injury by strengthening muscles that may not be used as frequently during running.


In conclusion, training for a half marathon requires a combination of endurance, speed, strength, and flexibility. By incorporating these exercises into your training plan, you can improve your overall fitness and prepare yourself for the challenge of running 21.1 kilometres. Remember to start slowly and gradually increase your distance and intensity over time, and always listen to your body to prevent injury. Good luck on your half marathon journey!


Peter Webster

Workers Compensation Specialist ‑ Team Leader North East (AEP, ESSAM)

Exercise Rehabilitation Services ‑ WA

     

Reduce The Risk of Developing Knee Osteoarthritis

May 23, 2025
Each year, more than 53,000 knee replacements are performed in Australia, with that number steadily increasing. It's predicted that by the year 2030, this number will rise to over 150,000. Unfortunately, genetics play a significant role in whether you will develop osteoarthritis and require a knee replacement. However, there are several proactive steps you can take to reduce your risk. Weight Management Maintaining a healthy weight is important for reducing the risk of knee osteoarthritis. Excess weight puts additional stress on your knees, increasing the risk of developing osteoarthritis. Live an Active Lifestyle Engaging in a variety of exercises, including both strength training and aerobic activities, is essential for maintaining healthy knees. Strength training helps build muscle around the knee, providing better support and reducing the strain on the joint. Aerobic exercises, such as walking, swimming, and cycling, improve cardiovascular health and promote overall physical fitness. A well-rounded exercise routine can help reduce the risk of injury and osteoarthritis. Avoid Repetitive Knee Injuries Preventing knee injuries is another key factor in reducing the risk of needing a knee replacement. It’s been shown that people who have had multiple knee injuries and or surgeries are more likely to develop knee osteoarthritis later in life.  Brody Kilbey Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA

Step-Up for MSWA - Training Tips and Preparing for the Event

May 22, 2025
Central Park will be hosting the Step-up for MSWA charity event on Sunday, the 22nd of June 2025! Below are some tips on training in the lead up to the event, and what you can do to prepare day of! Training tips: Take the stairs The best way to train is to do more of what you’ll be doing—climb more stairs and increase your daily walking. Add high-intensity activities like running, cycling, or incline walking to boost endurance, especially if you're aiming for a fast finish. No fitness watch? Most smartphones can track your steps! Sleep & eat well Aim for 7–9 hours of sleep and fuel your body with a balanced diet: lean protein, whole carbs, and minimal processed foods. Good sleep and nutrition help with both performance and recovery. Build strength Stronger legs and joints help prevent injury. Include squats, lunges, and calf raises in your routine to support stair climbing. How to prepare on the day: Eat smart Have a light, balanced meal about 1–2 hours before the event. Include carbs for energy and stay hydrated. Dress appropriately Wear comfortable workout gear and proper shoes with good grip and support. Bring essentials Pack a water bottle, a sweat towel, and any medical needs (like asthma puffers). Pace yourself Keep a steady pace and listen to your body. Stay positive Remember you're climbing for a cause—supporting people living with MS! Be sure to enjoy the experience!

5 Simple Steps to Stay Consistent with Exercise

April 28, 2025
1. Time of Day Identify, if you haven’t already, if you are a morning person or a night owl. Now I don’t necessary mean whether you struggle to wake up before 8am or find it impossible to fall asleep until the clocks strikes 12. I mean, identify when the BEST time is for YOU to complete 45-60 minutes of uninterrupted regular structured exercise (RSE). This can take time, but once you do find the ideal time of day for your RSE, stick to it, make plans AROUND your RSE time and make that time for yourself. Be firm but also be fair to yourself when life inevitably creeps back in to dismantle your routines. Find ways to work around it, and make it work for you. 2. Buddy System Call on a partner, friend, family member, colleague, or your furry loved ones. This person should ideally be someone who you can hold accountable, and who you know will hold you accountable. In no way do you have to train together, bonus points if you do, but they are there to encourage, support, and empower you to get to your fitness destination. 3. Goal Setting Like a lot of aspects in our lives a way to maintain consistency throughout your fitness journey is goal setting. Goal setting is a very powerful way to turn a dream or a thought into an actionable and achievable task. The simplest way to set a goal is to follow the SMART goal process. Specificity: What is it you are looking to target? Improve strength – okay, stronger in what exactly? Lose weight – absolutely, how much weight? Measurable: Can the above specific goal be measured if so, how? Achievable: Is the goal realistic or is it far-fetched. It's okay to have big goals, but it's more important to break your big goals down into smaller, more achievable goals. Relevant: Apply the goal to your life, a goal becomes reality before you know it if the goal has relevance to you. i.e. a running race coming up, would require you to train more, or maybe your wedding is on the horizon and you want to be in the best shape of your life. Time bound: The final element of any excellent goal is setting a time-based deadline. Now this doesn’t mean it’s the end, far from it, this is where you will evaluate your goal against your performance, and in turn, set another goal. 4. Have a Spot This can mean a lot of different things for a lot of different people, and can greatly depend upon your goals (yes, a call back). For many people obtaining a gym membership is the ideal way to train and maintain consistency, for others, a home-based gym with the necessities is all they need, for some a good pair of running shoes and their favourite running loop. Having a dedicated space is very important however, can be different for everyone, find what works the BEST for you. 5. Practice Like many aspects of our life, the more we do any one thing, the better we get. The same applies to behavioural changes like consistency. The first weeks can be easy because its new and exciting, or it can be daunting because its new and terrifying. However, in a roundabout sort of way, the key to consistency specifically with exercise, is finding the BEST form of exercise for YOU. Find the one where you get the most enjoyment from and run with it (pun intended). Lachlan Simpson Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ QLD
More Posts