Urban Athlete

02/10/2025

☀️ Kia Ora runners! Daylight savings is here, and that means summer running season is ON 🏃‍♀️🏃‍♂️

But with the Auckland Marathon events coming up, we’re seeing a surge in running injuries in the clinic. Why? Most runners are doing too much, too soon.

💡 New research shows your longest single run (not your weekly total) is the biggest predictor of injury risk. Those “hero runs” can sneak up on you!

👉 Key takeaways:
* Increase your longest run gradually — no more than 10% of your recent max.
* Don’t let one big session undo weeks of training.
* Consistency beats over-ambition every time.

Got a ni**le in your calf, knee, or Achilles? Don’t wait for it to stop you running. Book a Running Assessment with our physio team and stay race-ready ✅

Kia kaha — train smart, run strong, and enjoy those long summer evenings! 🌅

Read more: https://www.urbanathlete.co.nz/blog/the-single-run-that-predicts-running-injuries
📅 Book now: https://nzappts.gensolve.com/urban_athlete

17/09/2025

🏃‍♂️ Auckland Marathon Countdown: 7 Weeks to Go! 🏃‍♀️

Did you know up to 90% of marathon runners experience ni**les or injuries during training? The good news — with the right strategies, you can stay strong and cross the start line ready.

At Urban Athlete – Auckland CBD Physio, we specialise in helping runners prevent injuries and recover fast. From smart tapering to strength training and recovery routines, our physios are here to keep you on track.

📍 Got a sore calf, knee, or Achilles? Don’t wait until it sidelines you — book your Running Assessment today and get race-ready.

Book here 👉 https://nzappts.gensolve.com/urban_athlete
Read the full blog here 👉 https://www.urbanathlete.co.nz/blog/our-updated-running-injury-tips

We’re runners too. Let’s make sure your hard training pays off! 💪✨

16/09/2025

✨ Te Wiki o Te Reo Māori / Māori Language Week ✨

Kia ora e te whānau! 🌿 It’s Māori Language Week, and we’re celebrating by weaving a little more te reo Māori into our everyday lives — including while we train and prepare for our runs. 🏃‍♀️🏃‍♂️

Here are some kupu (words) you can try out during your next oma roa (long run) or reihi (race):

oma / omaoma – run / running
oma roa – long run
hū omaoma – running shoes 👟
hauora – health & wellbeing
whānau – family & support
Kia kaha – stay strong 💪

Next time you’re lacing up your hū omaoma, try dropping a kupu Māori into your routine. Not only will it help your hinengaro (mind) take a break, but it’s a great way to celebrate our beautiful language while moving your tinana (body).

👉 Keen to learn more? Check out: https://www.reomaori.co.nz/

29/08/2025

Living with low back pain? For years, people were told to avoid running. But new research shows running — when introduced gradually — can actually **reduce pain and improve function.**

👉 The ASTEROID trial found that a simple run-walk programme helped people move better, with no major flare-ups.

Start slow, listen to your body, and progress at your own pace. Running might just be part of your recovery journey.

📖 Read the full blog here → https://www.urbanathlete.co.nz/blog/could-running-actually-help-with-your-low-back-pain
📅 Or book in with us via our website here → https://nzappts.gensolve.com/urban_athlete

15/08/2025

🍼 How to Get Back to Running Safely After Having a Baby
Forget the old “just wait six weeks” advice. Your body deserves a plan that builds strength, protects pelvic health, and progresses at your pace.

Our Auckland Queen Street CBD Physio shares the 4 key phases to a confident postpartum return to running — plus 5 tips you can use right now.

📅 Book your postpartum assessment today: jen@urbanathlete.co.nz

👉 Read the guide:

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13/08/2025

💗 It’s Women’s Health Week – Te Wiki Hauora Wāhine!
Your cycle affects more than you think — from performance boosts to increased injury risks. Learn how to protect your pelvic health, prevent ACL injuries, and get the most out of your training.
📍 We’re here in Auckland’s Queen Street CBD, helping women stay strong, active, and confident — every day of the month.
📅 Book with Jen today: jen@urbanathlete.co.nz
👉 Read more here: https://www.urbanathlete.co.nz/blog/womens-health-week-2025-pelvic-health-performance-injury-prevention

08/08/2025

Back Pain? A 10-Minute Core Fix Could Help!
We love a good comeback story—our football teammate went from hamstring trouble to scoring goals after sticking to his strengthening plan. 🙌

A new study shows that just **10 minutes of core exercises** like planks, side planks, and glute bridges can temporarily reduce low back pain. Pair that with the right mindset and rehab, and you might be back on the field—or just moving pain-free—sooner than you think.

⚽ Read the full blog here: https://www.urbanathlete.co.nz/blog/stretching-vs-strengthening-the-outcome

25/07/2025

🚨 Real-life physio fail—and what you can learn from it! 🚨
One of our over-35s footballers thought 8 weeks of stretching would be enough to recover from a hamstring strain. It wasn’t. 💥

✅ The result? Another injury—just 20 minutes into his return game.

👉 Want to avoid the same mistake? Learn why strengthening (not just stretching) is key to a full recovery. Check out the full story. https://www.urbanathlete.co.nz/blog/stretching-vs-strengthening-a-real-life-story

📍 Queen Street CBD Physio – helping Auckland stay in the game.

11/07/2025

Think stretching prevents injury? Think again.
A major study found stretching doesn’t significantly reduce injury risk—but strength training does.

Strength training can cut injury risk by up to 68%, especially for runners, gym-goers, and weekend athletes. 💪

If you're always stretching but still feel tight or sore, your body might actually be asking for more strength—not more stretch.

🏙️ Based in Auckland CBD? Our Queen Street physio team can help you build a smart, strength-based plan to stay pain-free and active.

📲 Book now or read the full article 👇
🔗 https://www.urbanathlete.co.nz/blog/stretching-vs-strengthening-what-actually-prevents-injury

27/06/2025

🎉 Natural ACL Healing in Auckland CBD – Physio-Led Success

Can you rehab a torn ACL without surgery? At our Queen St physiotherapy clinic, we’ve seen it firsthand.

After 3 months on a strict Cross Bracing Protocol, Patient #7’s MRI shows their ACL is healing—no surgery needed. With the support of our skilled physiotherapists in Auckland City, they’re progressing with confidence.

✅ Evidence-based physio care
✅ Non-surgical ACL recovery
✅ Personalised rehab in the CBD

📖 Read the full update: https://www.urbanathlete.co.nz/blog/d-day-for-patient-number-7
📍 Visit us on Queen St, Auckland CBD: https://nzappts.gensolve.com/urban_athlete

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23/06/2025

❄️ Feeling the Winter Tension? Massage Can Help! ❄️

Stiff shoulders, tight hips, or just feeling a bit rundown? Winter’s the perfect time to reset—and massage can work wonders.

Here’s how it helps:
✅ Relieves tension from cold-weather stiffness and long desk hours
✅ Boosts circulation and muscle recovery
✅ Calms your nervous system and melts away stress

🧡 Book with Maja this July and get $30 OFF!
💆‍♀️ First time? Enjoy a 60-minute session for just $99.
📅 Offers end 31 July – limited spots each week!

Whether you’re hitting the gym, working long hours, or just need some TLC, massage is a powerful way to recharge.

👉 Book online now at Urban Athlete – your spot in the Auckland CBD for Deep Tissue, Sports, and Relaxation massage.

📲 https://nzappts.gensolve.com/urban_athlete

20/06/2025

✨ Honouring Matariki – A Time to Reflect, Remember and Reconnect ✨

With the Matariki stars rising in our winter sky, it's a special time to pause, reflect on the past, and reset for the year ahead. 🌌

In our latest newsletter, we share:
🌿 The meaning and traditions of Matariki
💪 Practical winter wellness tips to keep you moving
⛷️ Pre-ski season exercises to help you hit the slopes strong and injury-free

Whether you’re celebrating with whānau, planning a snow trip, or simply trying to stay well this winter—we’ve got something for you.

📬 Check it out here: