THE INJURY CLINIC PHYSIOTHERAPY 

PROGRAMMING, LOAD & INJURY PREVENTION SERIES

Please note that the Programming, Load & Injury Prevention Series has been re-designed and dates modified as a result of COVID-19. If you attended Workshop #1, you should have received an email regarding the changes. 

If you have any questions, please don’t hesitate to get in touch. Thank you!

PROGRAM DESCRIPTION

The Injury Clinic is running a series of workshops aimed at providing education and advice to help you avoid injury and improve your performance. 

You will finish the series with:

The knowledge to make considered decisions regarding training load to help you achieve your goals

An individual training program that has been drafted, tested and modified as needed

The knowledge to make the right decisions around nutrition and hydration during both training and events

A nutrition plan for training and/or an event

Awareness of the key contributors to injuries and how to avoid them

Knowledge around the key considerations in performance enhancement

…we want to equip you with the knowledge and the skills to avoid injury and achieve your goals!

Cost: $100.00

*No cost to The Injury Clinic Gym Members

(Includes: A pair of Steigen socks; Individual Run Program; Nutrition Plan; Nutrition & Hydration Samples)

 

Please note: These workshops are run as a series of three. Attendance at individual workshops is not offered as they all compliment each other.

To book your place, please email info@theinjuryclinic.com.au expressing your interest with your name and contact number.

**Bookings are essential as numbers are limited.

WORKSHOP #1: PROGRAMMING

DESCRIPTION

If you’ve set yourself a running goal in 2020, be it to start running, step up in distance or improve your performance, we will be talking through program and load considerations to help you avoid injury and improve performance.

With the amount of generic run programs available on the internet, or through event organisers, it can be hard to know if you’ve found the right one for you. 

Ideally, a run program is individualised and tailored to you, your load outside of work, your availability to train and your running history. Let us provide you with the advice you need to change a generic program into one that will better fit with you!

WHAT YOU NEED

A goal.

You will need to come with a goal, be it an event, to run a certain distance, achieve a certain time etc. 

A program.

This can be a blank calendar, a generic program that you’ve downloaded, or one you have drafted for yourself. 

 

WHAT YOU WILL LEAVE WITH

You will leave with an adjusted (or filled in) version of your program that takes into consideration: loading principles, individual goals, availability etc. 

We will provide you with the info you need to make safe and considered changes to your program, as well as key considerations when writing your own program.

 

DATE & TIME

Saturday February 22nd: 9:15am – 11:00am

LOCATION

The Injury Clinic, 100 Fyans Street, South Geelong

To book your place, please email info@theinjuryclinic.com.au expressing your interest with your name and contact number.

**Bookings are essential as numbers are limited.

WORKSHOP #2: NUTRITION, HYDRATION & ENERGY 

DESCRIPTION

Now you have the knowledge and skills to plan and  implement a run program, this workshop will help you develop the nutrition knowledge to suit. The Injury Clinic Sports Dietitian, Tim Stewart will pass on information & advice regarding nutritional considerations for successful training, performance, and injury prevention. 

This will include the role of energy availability in injury prevention, carbohydrates and performance and hydration considerations. There will be a focus on what foods to eat and when (e.g. carbs vs protein, the timing of fuel for longer runs vs higher intensity sessions, differences in nutrition and hydration for training vs race day).

During the workshop, we will explore various food options that provide variety and ways around common issues such as gut irritation. You will be provided with examples and samples of good foods to try, and supplemental sources of carbohydrates such as energy gels. 

 

WHAT YOU NEED

Bring a rough food diary that outlines your typical main meals (breakfast, lunch and dinner) and any extra snacks/fuelling throughout the day, particularly relating to exercise eg banana, 1 piece of toast, and a coffee 45 mins prior to morning run.

 

WHAT YOU WILL LEAVE WITH

You will leave with a basic knowledge of nutrition and hydration in relation to running performance and injury prevention. You will have a personal food diary/nutrition plan that we have tweaked during the workshop to ensure adequate fuelling, optimal use and timing of carbohydrates, and hydration. You will walk away with some ideas/recipes for fuelling up and some gels/products to trial on your next run!

 

DATE & TIME

Thursday April 30th: 6:00pm-7:30pm

LOCATION

The Injury Clinic, 100 Fyans Street, South Geelong

WORKSHOP #3: PUTTING IT ALL TOGETHER

DESCRIPTION

You have now utilised your new found knowledge on run programing and nutrition, so how did you go? This workshop will be about putting it all together. What have we learnt, and how can we practically implement the knowledge we have acquired. Maybe some things worked well, maybe some things didn’t. Maybe you ran some great times, or maybe you ran into trouble with injuries or niggles and would do things differently next time.  Within this we will discuss the place of strength training and where it fits into the runners week, and go over some recovery strategies with our strength and conditioning coach Ben. 

 

WHAT YOU NEED

Bring your nutrition plan and running plan to adjust and refine as a learning opportunity for future goals and events. 

 

WHAT YOU WILL LEAVE WITH

You will leave with the skills to self-reflect on your running performance, and refine your running and nutrition plans to achieve your goals and prevent injuries. You will have an understanding on the benefits of strength training and how this can fit into your weekly program, and how to incorporate appropriate recovery strategies. 

 

DATE & TIME

Saturday: 8th August 9:15am – 11:00am

LOCATION

The Injury Clinic, 100 Fyans Street, South Geelong