kshighperformance

09/11/2023

Prehab --> Rehab --> Team Conditioning all in a day's work. It doesn't have to be fancy to be effective - consistently building on the basics produces the best results (no matter what Tik Tok tells you). S & C is for everyone!! 🏋️‍♂️🏃🏼‍♀️💪

30/10/2023

Come down & challenge yourself, or encourage those who are!! Always a fun night. Hope to see you there 😊🏃🏼‍♀️

22/08/2023

Running friends!!! If you're chasing a parkrun PB (or just like balloons like I do), come and visit Robelle Domain parkrun this Saturday 26th August as Springfield Runners Group provide pacers to help you chase your goal.

The SRG committee volunteer their time year round to support local community events and charities - it would be great to see a crowd show up to support them in return 😄

I'll be pacing 22:30 and hope to see you all there!! 🏃‍♀️🎈🥳

Hey hey parkrunners!

This Saturday we are pleased to offer pacers at our event for those who are interested. Springfield Runners Group have rallied a number of volunteers who are keen to help you achieve a PB or a time you’ve been chipping by away at.

Pacers will have either orange or yellow bibs and balloons to identify them for the below times:

20:00 Nathan
22:30 Kate
25:00 Ky
27:30 Donna
30:00 Ryan
32:30 Troy
35:00 Shi
37:30 Julia
40:00 Jessica
45:00 Mandy
50:00 Michael

We encourage you to come a bit earlier and find your pacer, have a chat and be ready for briefing and to get started.

Please remember our pacers are volunteers and will do their best to come in bang on time or as close to.

Staying in line with or ahead of the pacer is your best bet at ensuring a ‘sub’ time is achieved.

All normal parkrun rules still apply and kids under 11 must remain in arms reach of a guardian.

We can’t wait to see you Saturday.

15/08/2023

Congratulations Harry!!! 🥳

Harry is part of the Ipswich Grammar Football team who recently took out the QLD title for the Bill Turner Cup - a nation wide school football competition for under 15's. With his team, Harry heads off to compete at nationals in a few weeks time.

A couple of new exercises added to his repertoire today and he attacked them with his usual positive attitude and sense of humour 😁👌💪

07/08/2023

Eccentric training loads the muscle as it LENGTHENS. Why should you include it in your training?

* Increased muscle force production compared to the concentric (or shortening) phase of an exercise ➡️ increased muscle growth and maximum strength
* Increased neuromuscular activation ➡️ increased power, speed and acceleration
* Increased tendon strength and elasticity ➡️ reduced risk of injury, particularly tendinopathies
* Increased mobility and flexibility

Lengthen and strengthen❗....BUT eccentric exercises do create more muscle fibre damage and often increased DOMS, so factor this into your overall training plan 💪💪

17/07/2023

I really enjoy working with kids - they love having fun and it's a great reminder for us adults!! Elijah loves the treadmill and we're working on calf range and reduced toe walking. Hopping instead of running was Elijah's idea today and what a great idea it was!! Listen to the little ones, they see the world through different eyes and have a lot to contribute 😍

30/05/2023

Do you even prehab? 💪

28/05/2023

Maintenance...

10/05/2023

Cadence - the number of steps a runner takes per minute. Do you know yours?

Recently I've seen quite a few runners present with chronic shin splints and knee pain. While the cause is usually multifactorial, the first thing I look at is cadence.

Why? There's 2 reasons.

1) Cadence affects your ground contact time (i.e. how long your foot is in contact with the ground during each step). A high cadence = decreased ground contact time = less pressure on your muscles and joints during each step = reduced risk of injury.

2) Cadence affects your stride length. To maintain a high cadence, you must take shorter steps and this often reduces the risk of aggressive heel striking which can (not always) increase your risk of injury.

If you look at the photos below, you can see the difference increasing cadence from 130 - 155 has made to this runner's form. This change happened within 5 mins of meeting her with a focus on nothing but cadence - no discussion about technique, simply getting her to concentrate on turning her legs over faster (handy tip - download a metronome app!). We'll gradually increase her cadence by 5 steps per minute until she is comfortably running between 170-180, which research suggests is the sweet spot.

If you're a runner with constant shin, knee and/or back niggles, take a look at your cadence. You'll be surprised how much of a difference it makes!

12/04/2023

Why is core so important? Read below!! 👇

1 Likes, 1 Comments - Kate Stossel () on Instagram: "Core Strengthening - why bother? . . Your core is the central link between your upper and lower b..."

02/04/2023

Keys to success....

- Work hard and work consistently
- View adversity as a chance to become stronger, not a limitation
- Stay humble. Nothing kills talent like ego.
- Be gracious in defeat and learn from others victories
- Trust your team (they want the best for you!)

Congratulations
on your outstanding results at the Australian Track and Field Championships on the weekend!! Backing up 4th in U20 3km steeple chase with 12th in U20 5km. At 17yrs old, your work ethic, humility and maturity will take you far. It's a pleasure to be part of your team - thank you for trusting me.

08/03/2023

So incredibly proud of this group of SRG Beginner Runners. Showing up twice a week, at night, after work, in the heat, with kids and dogs in tow. Tonight many of them ran 20 mins continuously for the first time ever...AFTER intervals! Their determination was bigger than the horrendous humidity. Love watching you all get stronger, faster, more confident and most importantly, starting to love running!! 🏃‍♀️🏃‍♀️🏃‍♀️

08/03/2023

NEVER underestimate the importance of strength training in injury prevention. Happy International Women's Day! Here's to strong women working hard and smashing goals 👊