Well that’s a wrap on our second season as an official incorporated QLD running club. Our AGM was held on Saturday 19 October at the conclusion of St Lucia parkrun

It was the time to reflect on our season and what was achieved as individuals and as a club. 
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Membership was slightly down from the previous year.

Fortius Running Club was established in 2017 and Our vision remains: BUILDING STRONGER RUNNERS

Many of our members benefited through the discounts we were able to receive through our partnerships with various races in and around the South East Queensland area and some achieved outstanding PB’s or reached their goals because of the hard work you put in. Congratulations to everyone.

I would like to pay special mention to the committee who work behind the scenes keeping this club running. I’d like to acknowledge the outgoing committee members from this season, specifically Pat and Aaron who had a big part in getting the club off the ground in 2017. Here’s to a bigger and better 2020 season!  

The full report can be found in Team App.
 
Simon Brooker
President Fortius Running Club 2018/2019

We would like to thank the outgoing members of the committee who are not continuing on in 2020. Thank you Shona, Pat and Aaron.

In 2020 we have a smaller committee with the following persons being elected to roles for the 2020 season

President - Simon Brooker
Secretary - Jo Fack
Treasurer/Vice President - Atul Arora
Club Development & Membership Coordinator - Paul Clayton
Social / Events / Merchandise Coordinator - Sophie Kennedy

Congratulations to our runners of the year this year.
Female Runner of the Year was awarded to Sophie Kennedy, Runner up was Jo Fack and in 3rd place was Robyn Innes

Male Runner of the Year was tied between Franki Chan and President Simon Brooker this year, runner up was Aaron Breed and in 3rd  place was Mike Garrett

Our September newsletter is out, click below to see

https://mailchi.mp/5c8095e9e628/vqeakw54fc
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Some great tips here from our partner BL Physio

Getting enough quality rest and sleep is important in so many ways as we all know, yet we always seem to run short! Life is busy, the to-do lists are long, there’s not enough hours in the day. Sounds familiar?

But setting aside time to wind down and prioritising this will benefit us in the long run. There is research showing that lack of sleep is a contributing factor in a range of health conditions. Also, the repair and recovery of our body happens when we sleep!

Here’s 5 tips from me for winding down and ensuring good quality rest and recovery:

1. Get enough magnesium. Magnesium is involved in countless body functions. It can help with muscle tension, cramping, quicker muscle recovery and also calming the nervous system. In Queensland we sweat so much exercising and it is difficult getting enough magnesium through food. A good quality supplement daily really makes a difference.
2. Go to bed the same time during the week to create a routine for your body. If you know when you are getting up and how many hours of sleep you need - count backwards and create the habit. When you’re waking up on time before your alarm you know your circadian rhythm has adjusted.
3. Try no screen time for the last hour before bed (no iPhone scrolling)! The light from our devices can impact our melatonin production and so negatively affect our sleep. Melatonin is a sleep hormone which is produced when we are in a dark environment.
4. Do a 5-10 minute meditation routine before bed or first thing in the morning. If you don’t like the guided ones try this - lie flat on your back. Breath slowly in through your nose and out of your nose. Slowly go through gently being aware of each part of your body starting from your right toes - then your right foot - right knee - right hip - belly - heart - chest - right shoulder - elbow - right hand, mouth, cheeks, eyes, and then do the left side (all the same as the right) until you’re at your left toes.
5. Breathing exercise to slow down the nervous system and relax. It’s called “box breathing”. Slowly filling your lungs breathing in from the nose counting to 4. Then hold the breath at the top counting to 4. Then slowly release the breath counting to 4 as you breath out, then hold the empty lungs counting for 4 to complete the cycle. Then slowly breathe in again counting to 4 and keep going with the same 4-4-4-4 breaths for 10 cycles.

Getting your rest right will help your nervous system function which in turn helps controls your muscles. So it's win win win.
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Enjoy!

Physio Anna 😊

A big weekend of racing was had last weekend and the Fortius Running club team was out in force with some fast times at the Bridge to Brisbane.

and some solid times for Jo & Mike at the Surefoot Trail 21km Race

Mike Garrett - 2.43.55 - 55th Male
Joanna Fack - 3:45:18 - 135th Female

Well that's done, another Gold Coast Marathon weekend done and dusted. Most would say that quite possibly was the wildest weather we have had for a Gold Coast Marathon weekend for a very long time or for as long as I can remember anyway.

Well done to all those athletes who ran at the various events over the weekend and especially those who ran PB's or course PB's despite the conditions. It really shows training in all conditions can really prepare you for race day. A massive thank you to Paul from BL Physio for the post race massages and physio support. I'm sure everyone enjoyed their massages even though their faces perhaps didn't show it.

Full results can be found by clicking "Read More" below

Anna from BL Physio talks all things ankle strength & stability, thanks Anna

​I think all of us should work on ankle strength! It is so common that we stop doing the exercises once pain has resolved, but I hope I can inspire to keep going with this useful program that I have put together, as it really does make the difference in preventing injury and to get us back to full function for both sports and life.

Ankle stability and strength is important for everyone, just as much for runners as for other athletes, and for those who don’t exercise regularly. If we have good strength and stability of the ankle, we are less likely to roll our ankles with something simple like stepping on uneven ground or down a kerb. As we get older, it is really important to have that stability, to prevent a fall and more serious injuries.
For athletes and anyone else who has had an ankle sprain, the rehab of the ankle is essential. If we don’t follow it through, we are at high risk of long term lack of stability in that ankle and prone to re-injury. For those who have not had an ankle injury, these exercises are great as a preventative program, as most of us could improve our ankle strength and therefore hopefully avoid future injury. If you have had a recent or past ankle injury and still have pain, it is important that you get your injury checked with your physio before you start a program, as they will decide at what level you should start. The advanced exercises (hopping) should not be completed until the late stages of rehab, when you are completely pain-free and have worked on the basic strength and balance first.
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Strength
Calf raises: Start with double leg calf raises, go as high as you can control, which may be half range, then build from there. The important thing is to really use your calf muscles and to go slow, squeeze your calves through the movement, and hold for 10 seconds at the top, then lower slowly.
Start with 3 sets of 10 repetitions, with 10 second holds. Build to 12-15 repetitions. Increase range as you improve. Progress to single leg calf raises, starting out holding the wall gently for balance if you need. Focus on really using your calf and go slow! You want your knee unlocked (a tiny knee bend). Build up to 3 sets of 10 with 5 second hold at the top.

Isometric inversion and eversion:
Strengthening the muscles on the inside and outside of the ankle is crucial to prevent ankle injuries and after we have had one. Isometric exercises means squeezing a muscle without moving it through range. For inversion, sit with a ball (not too soft so you squash it) between your feet, and push inwards to activate the muscles on the inside of your shin. Hold 20 seconds. For eversion, put the ball to a wall and place one foot against it, push in to the ball and hold, activating the muscles on the outside of the shin. Hold 20 seconds. 10 repetitions of 20 second holds is a great start

Balance
Start doing these exercises on the floor, it can be challenging enough! When you have mastered that, it is time for a soft surface. You can use a folded exercise mat, a half dome fit ball or a wobble board if you have access to one.
Single leg stance: When you first start you may need to hold a wall very lightly, that's ok! Pick a spot in the room to focus your vision on! Keep a soft knee with a tiny bend. Aim for 10 sets of 30 seconds.

Arabesque: This exercise is not only good for ankle stability, but for knee control, glute and core strength as well! Stand on one leg with knee slightly bent. Slowly lean forward to extend opposite leg and arm in the air, without dropping your hip to the side. Draw your deep core gently in towards your spine and look ahead. Start with 5 sets of 10 second holds on each side. ​

Dynamic balance (advanced)
Hops to soft surface: Use a folded exercise mat. Stand about 20 cm from the mat with knees softly bent, hop with both feet onto the mat, focusing on a controlled landing with bent knees. Then hop backwards of the mat to land where you started. Re-set and hop onto the mat again. Start with 3 sets of 10 hops

Thanks Anna! 👍
Some really helpful exercises there. If you want to print these exercise you can download them here: BL Physio Ankle Rehab