Central Performance

14/07/2025

A couple of sore legs in the clinic last week after the boys took on 🏃

Ben’s debut marathon in 2:27 🤯
Joden with a half marathon PB of 1:32 🎉
Sean went out hot and paid for it later but ended with a solid 2:56 🙌

Looking for a physio that understands what you’re going through as a runner? We’re your team 😊

24/02/2025

FREE Running Screening!

If you’re a beginner, intermediate or elite runner - gaining insight into your strengths and weaknesses will take your performance to the next level. You’ll also get a good understanding of imbalances and potential risk factors for future injuries.

The FREE Run Screening will include:
- ForceDecks testing strength and plyometrics
- functional strength assessments
- stability and range of motion

All completed by our qualified and experienced Physiotherapists and Exercise Physiologist here at our Surry Hills clinic.

This will give you a comprehensive understanding of how to improve your running and reduce your injury risk.

Send us a DM with your full name, email address and phone number as well as your preferred days and times (morning/lunch/afternoon/evening). We will then get in contact with the next steps!

05/02/2025

Are you training for a trail run or ultra-marathon in 2025?

It is critical that you include strength training in your routine! Due to the uphill, downhill and varied terrain, the demands on the body are different to road or track running. Incorporating plyometrics, lateral movements, ankle stability and eccentric quad strength are important parts of improving your performance and minimising injury risk.

Our most recent blog explains why strength training is so important for trail runners and which exercises you should focus on.

We’ve also included a bonus FREE beginner strength training program in our most recent blog post.

Comment or DM the word ‘TRAIL’ in the comments and we’ll send it straight to you!

22/12/2024

16/10/2024

How to Relieve Hip Pain When Running: What causes the pain, how can you manage it, and how can you minimise your risk of it coming back?

Hip pain with running is a common problem, and physio is able to manage the majority of cases fairly quickly and effectively. Our latest blog post covers the key points including;

- Common causes of hip pain include muscle weakness or tightness, joint irritation, and tendinopathy (irritation of the tendon)
- Bone stress injury and stress fractures are a less common but potentially more serious cause of running-related hip pain.
- load management is a foundation of effective management, i.e. adjusting the volume or intensity of your running to allow you to recover. Sometimes a complete break from running is required, but whenever possible we keep you running at some level as you recover
- You can reduce your risk of running-related hip pain by doing strength training, following a good training program that doesn't overload your body, doing mobility drills, improving your running form, and choosing the right running shoes

For more information on hip pain when running, what causes it, what goes wrong, how to manage it, and how to prevent it from coming back, you can read the full post at https://centralperformance.com.au/blog/hip-pain-when-running

26/09/2024

How To Manage The 6 Most Common Causes Of Foot Pain When Running

Foot pain is one of the most common problems we see in runners. Most cases can be managed fairly easily, with an early diagnosis and starting the right treatment at the “niggle” stage. In many cases you can continue to run through some discomfort, although if things like bone stress injury are suspected a complete break may be necessary.

6 of the most common causes of running-related foot pain are;

1️⃣ Plantar fasciopathy
2️⃣ Achilles tendinopathy
3️⃣ Stress fractures and bone stress injuries
4️⃣ Metatarsalgia (this is actually not a real diagnosis, but rather an umbrella term to describe pain under the balls of your feet)
5️⃣ Bunions and hallux rigidus
6️⃣ Blisters and skin issues

If you have foot pain when you run, our blog post can help. It covers;
- what causes foot pain in runners
- what are the signs to look out for
- what is the best way to manage foot pain
- how can runners reduce their risk of foot pain when running

Early diagnosis, load management and strengthening usually form the foundation of management. In some cases assessing your running gait and biomechanics, improving your stability (movement control) and choosing the right running shoes, are needed. Imaging (x-rays, MRI…) are usually not required, although in some cases they are necessary, for example in bone stress injuries.

To get the full story on what to look out for if you get foot pain when running, tips on how to manage it, and what to do if it’s not getting better, you can read our blog on the subject here 👉 https://bit.ly/CP_foot_pain_running 👈

05/09/2024

🏃‍♂️ Is Grey Zone Running Helping or Hurting Your Training? 🏃‍♀️

Do you feel like you’re putting in the miles but your running has hit a plateau & you’re not getting the results you want? Training errors are the most common reasons we see for frustrating plateaus in performance, & “grey zone running” is one of the more common types of errors, especially in recreational runners.

👩‍🎓What is “Grey Zone” Running?
This is the pace where you're working too hard to recover properly, but not hard enough to get maximum training benefits. While it can feel like you're pushing yourself, grey zone running can lead to plateaued performance, increased fatigue, increased injury risk, and burnout.

🤷‍♂️ So, what’s the solution?
Using a more polarised training program is more effective for most people. Focus on quality harder sessions to drive performance improvement, and balance them with low-intensity recovery runs that allow your body to repair, regenerate and grow stronger. This way, you’re optimising the benefits from your hard sessions while minimising your injury risk by allowing adequate recovery.

Is there any time when grey zone running is beneficial?
Like with most things to do with running, there is some variability between runners and for some athletes, grey zone running can be an effective part of their program.

Want to know more about grey zone running, and if you should be using it? To read the full post visit https://www.centralperformance.com.au/blog/sydney-running-coach-guide-why-running-in-the-grey-zone-may-not-be-the-best-way-to-train

05/08/2024

🏃‍♂️🏃‍♀️ Sydney runners, are you gearing up for the City2Surf or Sydney Marathon?

🏅Whether you’re getting into these fantastic events for the first time, or are training hard to get your PB, staying injury-free should be on every runner’s mind. Luckily there some simple things you can do to minimise your risk and get the most out of your runs. 💪

A few of the easy things you can do are;

1️⃣ Make most of your runs “easy runs”
2️⃣ Include strength training in your program (but be careful adding this at this stage if you’re not used to it!)
3️⃣ Include a variety of different runs in your training
4️⃣ Get enough sleep
5️⃣ Listen to your body & adjust your runs if needed

For the complete list, plus info on what are the most common causes of running injuries & which are your best options if you need to cross-train, read our blog “10 Tips To Prevent Running Injuries”.

👉 To read the full post visit https://www.centralperformance.com.au/blog/how-to-prevent-running-injuries 👈

24/07/2024

👏THANK YOU👏 to our fantastic community for the overwhelming response to our Come-And-Try Clinical Pilates sessions. All sessions are now fully booked!

We have had such a wide mix of men and women, injured and healthy, young and wise! This highlights to us how fantastic Clinical Pilates is for our clients, and the health benefits it brings to so many people in so many ways - whether this be for rehabbing an injury, chronic pain or general well-being!

👉 Missed out on securing a spot in one of our sessions, but still eager to begin your Pilates journey? Call us on 92802322 to book an Initial Pilates Assessment with one of our experienced Physiotherapists today 👈

11/07/2024

💥 Free Pilates Sessions - Clinical Pilates for Back, Hip & Pelvis Pain 💥

Due to high demand, our free Pilates sessions are fully booked. However, we are opening up 2 more sessions as follows:

EXTRA SESSIONS:
Wednesday July 24th 5:30- 6:15pm
Thursday July 25th 1:15-2pm

Book in today- places are strictly limited to 4 participants per session.

Scan the QR code or 👉link in bio👈 for more info & to register.

01/07/2024

💥FREE Pilates Sessions- Clinical Pilates for Back, Hip & Pelvis Pain 💥

Are you frustrated with pain in your back, hip, pelvis? Do you feel like you’ve tried everything but nothing has really worked? Have you thought about trying Pilates but never had the chance?

Take advantage of a free session to see how Clinical Pilates can help.

Clinical Pilates Or Regular Pilates - What’s The Difference? Clinical Pilates is a type of Pilates that is delivered by physiotherapists with specific training in using Pilates exercise for injury rehabilitation.

The Benefits Of Clinical Pilates Include; 1️⃣ Improved core strength and posture control.
2️⃣ Increased flexibility & co-ordination.
3️⃣ Regain confidence in your body to move & exercise.

Join us for a free trial group Clinical Pilates session tailored to individuals with back, hip, and pelvis pain. You don’t have to be a client of Central Performance to come to a session.
SESSION TIMES. Wednesday July 17th at 5:30-6:15pm. Thursday July 18th at 1:15-2:00pm. The sessions are free but places are strictly limited so register today. Scan the QR code or 👉 link in bio👈 for more info & to register.

Led by our experienced physiotherapists, the session will focus on:

1️⃣ Targeted exercises to strengthen your core and glute muscles to improve your spinal and pelvic stability.
2️⃣ Gentle mobility exercises to alleviate tension and promote flexibility.
3️⃣ Personalised modifications to tailor the exercises to your individual needs & ability.
4️⃣ Guidance on correct body mechanics and technique to reduce strain on your lower back.

Places are limited - for registration see 👉 link in bio 👈

30/06/2024

New Program – Strength Training For Marathon Runners

Are you doing the Sydney marathon in September? Or maybe you haven't picked your next target race yet but know that you want to improve on your last time. Or perhaps you're working up to your first big race and want to make sure you can get through those heavy training weeks safely. If this sounds like you, then strength training is your secret weapon.

🏋 Research shows that strength training should be an essential part of any marathon runner's training program. It helps maximise your performance and is also one of the most effective ways possible to minimise your risk of running-related injuries.

As many as 90% of runners will experience a running-related injury when training for a marathon. We believe this is WAY too high, and it doesn’t need to be this way. Research shows that strength training is one of the most effective ways to reduce your injury risk. But which strength program is right for you? That's the big question.

There is no generic "best strength program for every marathon runner". Your program needs to be tailored to your running experience, target races, training schedule, current strength and fitness, injury history and body biomechanics. So working with a coach who really understands the demands of marathon training, and is experienced in integrating strength sessions into your running program, ensures your program is maximally safe as well as effective.

At Central Performance our coaches specialise in strength programs for runners, including marathons, half-marathons and ultra-marathons. We love working with runners of all abilities, from experienced to first-timers. In-person and online options are available.

🏋️‍♂️Are you ready to feel the benefits of adding strength training to your marathon training program? We can help.

For more info see https://www.centralperformance.com.au/blog/new-program-strength-training-for-marathon-runnersor or DM us.