Pain Free Running

Home
Australia
Newcastle, NSW
Pain Free Running

Helping people run without pain

21/07/2025

✅ First week of the Marathon build in the books

Goal = Sub 3.10 🎯

28/12/2024

If you’re into Hyrox make sure you check out the .app & see how your results compare to the rest of the world this year!

While each race is slightly different in terms of layout or even how well the sleds run etc with some races being faster than others this will give you a great look at what you can improve on.

In the mixed doubles with the sled pull, burpees & wall balls is the big thing to work on as well as running obviously (the most important aspect).

In the pro men’s…..

Everything but sled pull needs a lot of work 😅.

Highlights: Definitely going to Nice to the World Champs & mixing it with the best in the world 👌

Putting together a race we were happy with in Sydney & qualifying for the world champs in Chicago next year ✅.

Lowlights. That men’s pro kicked my arse, between slightly tweaking my back on the sled pull & the heavier weights not working in my favour (smaller athlete) there’s plenty of room for improvement.

Goal for 2025 : Sub 60 in the mixed pair with

06/12/2024

My wrapped done a little differently!

Hopefully, you’re not too sick of seeing them already 😬

Here’s to another year of helping runners prevent injuries and improve their running!

Like always reach out if you need some help or are after some advice 🙂

02/11/2024

First Marathon ✅

3 hours 13min. 4.34 average pace. 182 average HR 😬

Having spent the last 10 years only doing ultras one of the goals this year was to give a marathon a proper crack with a goal time of 3 hours 15min.

Shoutout to for her 3 hour 23min effort & getting 3rd placed female & the rest of the crew all getting PBs

12/08/2024

Strength Training for RUNNERS

🏃 Too many runners avoid strength training…

Or aren’t doing it effectively!

This is a problem as studies clearly show its effectiveness in reducing the risk of injury as well as making you a more efficient runner.

There really is no downside when done properly.

As a Physio who has not only dealt with my own running injuries but 100’s of others, every runner should be strength training!

If you need help comment or DM me the word ‘strength’

11/06/2024

HYROX WORLD CHAMPIONSHIPS 🏆

What an experience, to travel half way around the world to compete against the top of the sport with one of your best mates & get a 3min PB.

Big shoutout to the best partner , absolute weapon & there’s no one i’d rather suffer with.

And a big thanks to the best support crew & the big dawg

Now time to work on the weaknesses and come back faster 💪

The good thing about Hyrox is that every race feels different and shows you what’s worked and hasn’t worked in your training.

24/04/2024

🏃 Want to run faster for longer?

✅ Increase your lactate threshold.

The best way to do this is to vary your runs between slow, aerobic zone 2 runs and faster runs such as intervals or fartlek sessions.

To be effective you want to avoid the middle ground between these two efforts that leaves you most likely burnt out & not being able to hit the faster sessions hard enough.

Do you have any running or injury questions?

Ask in the comments or send me a DM

12/04/2024

❌ Running injuries suck!

You should be working hard/smart to avoid them in the first place.

But if they do happen, what should you do?

Here are 4 MUST-DO things to ensure you’re back running ASAP.

Do you have a running injury you want help with?

📲 DM me the word ‘running’

03/04/2024

🏃 My Top 5 Tips To Prevent Running Injuries.

In my experience as a Physio who works with runners sticking to these 5 basic principles will go along way in helping prevent the dreaded running injury.

In still blows my mind that nearly 80% of runners report getting injured every year doing something that seems so basic.

If you’re currently dealing with a running injury and need help…

📲 DM me the word ‘running’

18/03/2024

Client Win!

When I first started with Rob he was struggling to run due to shin splints.

Having tried Physio, Podiatry, Acupuncture, Shockwave & some strength work he was feeling a little lost knowing exactly what to do to get back to doing what he enjoys (running).

Initially, we worked on strengthening the feet, calves & tibs before integrating the rest of the legs as well as the core to slowly build up his strength to handle the stress of running.

Rob stuck to the plan & now has completed a tough 25km trail/ beach run with no pain while on his way to building towards a 50km ultra.

Love results like this 👌

Is running is currently causing you pain?

And you want a program to help?

📲 DM me the word ‘running’

06/03/2024

🏃 Stuarts Rehab Story

When I first started with Stuart he was frustratingly stuck in the injury-rehab-run-injury cycle limiting how consistent he could be with his running.

In fact, his first message to me was:

“Running! Help required… I rehab, I run, I race, I get injured. Lower Calf seems my Achilles heal’ - can you help”

This was while already doing gym work, just not quite the right stuff.

Initially, we focused on a strength-based rehab program focusing on the feet & calves while also strengthening the rest of the legs to ensure this cycle wouldn't continue.

Once we’d settled the discomfort the rehab plan was changed to a more balanced run-focused strength plan & progressed to include plyometrics etc

This resulted in Stuart running a 20km trail race in 1:18 (3:54 min/km average pace 🤯)

And messages like this…

“Thanks Jimmy - body was strong for a testing trail race today.. genuinely the best I’ve felt in a long time during and after a race 👊”

If this sounds like you, frustrated by being stuck in this same cycle of running, injury, rehab etc and want to do something about it…

📲 DM me the word ‘running’ for help

12/02/2024

🏃‍♀️ Client Results 🏃

When I first started with Georgia she was frustrated not being able to run consistently due to foot & hip pain.

It resulted in her really not enjoying running at all.

To start with we focused on a strength-based rehab program focusing on the foot & hip while also strengthening the rest of the legs to ensure when back running she was ready to go.

Once we had settled the discomfort the rehab plan was changed to a more balanced run-focused strength plan and running was added.

The end result was completing her first 30km trail race while being back to enjoying running again!

If this sounds like you. Frustrated that you can't run as much as you want & not enjoying it because it doesn't feel comfortable.

📲 DM me the word ‘running’ for help

Address

Newcastle, NSW
2291

Website

http://www.painfreerunning.online/

Alerts

Be the first to know and let us send you an email when Pain Free Running posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

Carolyn Dimmock FNTP Functional Nutritional T
2300
Agi's Way
17 Rookes Road, Salt Ash