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An Exercise Physiologist's guide to finish a half marathon injury free.

Apr 06, 2023

Have you recently signed up to run a half marathon? It can be a great challenge and accomplishment for runners of all levels; however, it requires a lot of preparation and training in order to complete the distance safely and effectively. In this blog, we will discuss some different types of training that can help you train for a half marathon to help you get your personal best and more importantly to beat your mates!


Long runs are a crucial part of any half marathon training plan. These runs will help you build up your endurance and get your body used to running for an extended period of time. Start with shorter distances and gradually increase your distance over time, allowing your body to adjust to the distance.


Tempo runs are a great way to improve your speed and stamina. These runs involve running at a pace that is slightly faster than your normal training pace for an extended period of time. This will help you develop your lactate threshold and teach your body to sustain a faster pace for longer periods of time.


Interval training involves alternating between periods of high intensity running and periods of rest or recovery. This type of training can help improve your overall speed and cardiovascular fitness. A popular interval training workout for runners is the "Tabata" workout, which involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds.


Strength training is an important component of any half marathon training plan. It can help improve your overall fitness, reduce your risk of injury, and improve your running form. Focus on exercises that target the muscles used in running, such as squats, lunges, and calf raises.


Plyometric exercises involve explosive movements that can help improve your running power and speed. These exercises include things like box jumps, squat jumps, and jump lunges. Incorporating plyometric exercises into your training can help improve your overall athleticism and make you a stronger, faster runner.


Stretching or practicing yoga can be a great way to improve your flexibility and prevent injury during half marathon training. Focus on stretches that target the muscles used in running, such as your hamstrings, quads, and calves. Yoga can also help improve your balance and mental focus, which can be beneficial during longer runs.


Cross-training involves participating in activities other than running, such as cycling, swimming, or rowing. Cross-training can help improve your overall fitness and give your body a break from the repetitive motion of running. It can also help prevent injury by strengthening muscles that may not be used as frequently during running.


In conclusion, training for a half marathon requires a combination of endurance, speed, strength, and flexibility. By incorporating these exercises into your training plan, you can improve your overall fitness and prepare yourself for the challenge of running 21.1 kilometres. Remember to start slowly and gradually increase your distance and intensity over time, and always listen to your body to prevent injury. Good luck on your half marathon journey!


Peter Webster

Workers Compensation Specialist ‑ Team Leader North East (AEP, ESSAM)

Exercise Rehabilitation Services ‑ WA

     

The Effects of Fatigue on Workplace Injury Risk: Identifying and Reducing Risk Factors

29 Oct, 2024
Fatigue is a significant concern throughout many work environments, affecting workers across various industries. Fatigue can be a by-product of long hours, demanding tasks, inadequate rest, and stress. While fatigue is often overlooked, its implications for injury risk are often profound. Understanding Fatigue in the Workplace Fatigue in the workplace can manifest as physical exhaustion, mental tiredness, or a combination of both. Physical fatigue results from prolonged exertion, while mental fatigue arises from extended periods of concentration and decision-making. Both forms can impair a worker's ability to perform tasks safely and efficiently, which can lead to a higher risk of accidents and injuries. Other factors such as sleep loss, and environmental conditions can significantly impact a workers’ fatigue levels. Individual factors such as age, hydration, fitness level, diet, smoking and alcohol intake are also just as important to consider. Mechanisms Linking Fatigue to Injury Risk Decreased Coordination and Balance Altered Perception and Reaction Time Increased Muscle Strain Compromised Judgment Neglect of Safety Protocols It is important to highlight that industries requiring workers to complete extended periods of manual labour are more likely to be involved in workplace incidents. The risks become elevated as fatigue is mixed into already high-risk environments. Mitigating the Risks of Fatigue There are several ways to help mitigate the risks of fatigue. These can be but are not limited to: Implementing Fatigue Management Programs Adequate Rest and Recovery Monitoring Workloads Providing Ergonomic Support Encouraging Healthy Lifestyle Choices Creating a Supportive Work Environment Fatigue is a critical factor influencing injury risk in the workplace. Understanding the mechanisms linking fatigue to injuries can help organisations implement effective strategies to mitigate these risks. By prioritising rest, monitoring workloads, and fostering a culture of safety and support, employers can enhance worker well-being and significantly reduce the likelihood of accidents. Addressing fatigue is not just a matter of improving productivity; it is essential for ensuring the health and safety of all workers.  Daine Richards Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA

Meet 50% of our new starters in QLD

25 Oct, 2024
Meet Rowan 50% of our new QLD AB squad. Hello everybody, I’m Rowan, Accredited Exercise Physiologist at Absolute Balance. I studied in sunny Townsville at James Cook University, graduating in 2014. Shortly after, I landed a position at a local chiropractic clinic as the sole Exercise Physiologist among chiropractors, physiotherapists, and massage therapists. After a year, I transitioned to Max Employment as a Health Services Officer, covering Townsville, Ingham, Ayr, and Charters Towers. In this role, I helped job seekers secure suitable employment, an unexpected shift from my previous experience but one that ignited my passion for the role of exercise in mental health. After a few years, I decided to move to Brisbane, where I ventured into the occupational rehabilitation field. However, I soon realized that vocational rehabilitation wasn’t the right fit for me. This realisation led me to focus on pre-employment medical assessments, including functional capacity evaluations, drug testing, and lifting capacity assessments. Fun fact: I encountered every drug in the tests except cocaine—it's puzzling why people would use methamphetamines the weekend before their employment screenings! Eventually, I traded in corporate attire for shorts and joggers as I embraced a role in the gym environment. I enjoyed working directly with Medicare, DVA, NDIS, and private patients, so much so that I decided to start my own business (2021) with Meagan, the other 50% of the new Queensland team. As we launched our company, I found myself asking, "What the hell do I do now?" That's when I reached out to ol’ Derek Knox to be our business mentor. My experiences with Derek likely echoed those of many others: he was constantly emphasising my "why" and the "red brain-green brain" concept, all while sharing his extensive industry knowledge, and taking time out of his busy schedule just to hear me say things like, ‘nothings really going on this month’, and ‘red brain is bad right?’. Now, I find myself back in the WorkCover space—though this time, I'm not involved in vocational work—and I'm thoroughly enjoying it. If you’ve made it this far, thank you very much for your time, but let’s finish up with 2 truths and a lie, feel free to email me your answers: I hid on a plane, causing a lot of problems, when I was 5yrs and travelling alone from Sydney to Hobart. I was shipped off to military boarding school in Sydney for 9 years. I caused $40,000 worth of damage to a hotel because I left the kitchen sink tap on. Rowan Dicks Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ QLD

The Story of a Fork and a New Beginning

14 Oct, 2024
At Absolute Balance, we have a rather unique tradition: every new team member receives an engraved fork upon joining the company. Now, you might wonder—why a fork? Well, it all started in our old office, where forks seemed to vanish mysteriously. No one could ever figure out where they went, and instead of solving the mystery, we decided to turn it into a fun tradition. To make new staff feel welcome (and to ensure they always had their own cutlery!), we started gifting everyone a personalised fork. When I officially joined the team (and decided to move from Perth to Sydney), I was entrusted with a special mission: delivering the engraved fork to another new team member in Sydney. This fork, however, was no ordinary utensil—it had already racked up some serious miles. Initially flown from Perth to Sydney, it missed its delivery and was flown back to Perth. Now, I was tasked with bringing it back to Sydney by car—making it the most well-travelled fork in Australia! After completing my university practicum placement with the Perth team as part of my exercise physiology degree, I was eager to take on a new challenge and grow within the company, so I applied for a role with the New South Wales team. I was thrilled when I got the position. This move marked a significant step in my career—transitioning from a student to a fully-fledged exercise physiologist, ready to make a positive impact on the health and wellbeing of my clients. The long journey from Perth to Sydney, with the engraved fork in tow, became symbolic of this exciting new chapter in my life. Day one took us from Perth to Norseman, and it began with a flat tire—maybe not the ideal start, but we were determined! Feeling a mix of excitement and hope about my new career, I was ready to tackle the journey. And honestly, by the time we hit the road, this fork had more travel points than most people.  The drive across the Nullarbor Plain was a test of patience, but it also highlighted the vastness and beauty of the Australian landscape. Somewhere along the 90 Mile Straight, the clutch on the car started acting up—because every epic journey needs a bit of drama, right? We nursed the car all the way to Border Village, a roadhouse just over the South Australian side where the roadhouse staff were amused by the story of the well-travelled fork. As we continued, we stopped in Kimba, a charming little town in the heart of Australia. It was here that the fork got its own ‘midway point’ photo-op, with Kimba’s beautiful silo art providing the perfect backdrop. The town’s community vibe and warm welcome were exactly what I needed as I adjusted to the idea of leaving my old life in Perth behind and embracing this new adventure. After a quick pit stop in Port Augusta to fix the clutch (thankfully, the car made it!), we continued our journey through vineyard country along the Murray River and into Victoria. Having coffee by the river, watching the sun rise and set, and knowing that I was getting closer to my new home was a beautiful experience. The last night on the road was spent in Wagga Wagga, where the rain finally caught up with us. As we camped out in the wet and chilly weather, I laughed at the thought of the fork enduring all these adventures, from the outback to the vineyards and now to a rainy campsite. Despite the weather, we stayed cozy in our swag, and the fork was safe and dry, ready for its final destination. Arriving in Sydney felt like a milestone—not just for me but for the fork, too. It had travelled thousands of kilometres and was finally ready to meet its new owner. It was an exciting moment to hand it over, symbolizing the beginning of a new chapter for both of us. Starting my new role as an exercise physiologist with Absolute Balance has been an incredible experience. After meeting the Sydney team, I felt a strong sense of belonging and support. Having spent time with the Perth team during my practicum, I knew I was joining a company that valued honesty, integrity, teamwork, and empathy—values that I hold close to my heart as I embark on this new journey to make a positive impact in the lives of my clients. This journey was more than just a road trip; it was a personal and professional adventure that taught me the value of resilience, adaptability, and finding humour in unexpected situations. As I settle into my new role, I’m excited to apply these lessons in my work, supporting my clients and helping them reach their health and fitness goals. So, next time you see someone in our team with an engraved fork, you’ll know the story behind it—and you’ll know about the one fork that travelled further than any other. April Hawser Exercise Physiologist Exercise Rehabilitation Services – NSW
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