{"id":729,"date":"2019-05-31T01:37:00","date_gmt":"2019-05-31T01:37:00","guid":{"rendered":"https:\/\/wordpress-691607-2530262.cloudwaysapps.com\/?p=729"},"modified":"2022-04-08T01:39:46","modified_gmt":"2022-04-08T01:39:46","slug":"how-im-training-for-the-city2surf-part-4","status":"publish","type":"post","link":"https:\/\/sole-lutionpodiatry.com.au\/how-im-training-for-the-city2surf-part-4\/","title":{"rendered":"HOW I\u2019M TRAINING FOR THE CITY2SURF \u2013 PART 4"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"729\" class=\"elementor elementor-729\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a74c787 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a74c787\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-16f2546\" data-id=\"16f2546\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b699939 elementor-align-center elementor-widget elementor-widget-post-info\" data-id=\"b699939\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<link rel=\"stylesheet\" href=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/plugins\/elementor\/assets\/css\/widget-icon-list.min.css\"><link rel=\"stylesheet\" href=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/plugins\/elementor-pro\/assets\/css\/widget-theme-elements.min.css\">\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9242a35 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/sole-lutionpodiatry.com.au\/author\/solelution\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"far fa-user-circle\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t\t\t\tSOLELUTION\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-f106d58 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/sole-lutionpodiatry.com.au\/2019\/05\/31\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-calendar\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\tMay 31, 2019\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-23e7b88 elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"far fa-clock\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-time\">\n\t\t\t\t\t\t\t\t\t\t1:37 am\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb9e02c elementor-widget__width-initial elementor-absolute elementor-hidden-phone elementor-widget elementor-widget-image\" data-id=\"bb9e02c\" data-element_type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" loading=\"lazy\" width=\"132\" height=\"175\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2022\/04\/headline-2.png\" class=\"attachment-full size-full wp-image-140\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-739fecf elementor-widget__width-initial elementor-absolute elementor-hidden-phone elementor-widget elementor-widget-image\" data-id=\"739fecf\" data-element_type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" loading=\"lazy\" width=\"184\" height=\"156\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2022\/04\/headline-1.png\" class=\"attachment-full size-full wp-image-141\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-272e86c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"272e86c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f20b1dc\" data-id=\"f20b1dc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c0a8e22 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"c0a8e22\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" loading=\"lazy\" width=\"768\" height=\"518\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2022\/04\/shutterstock_349407779-1024x691-1-768x518.jpg\" class=\"attachment-medium_large size-medium_large wp-image-730\" alt=\"\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2022\/04\/shutterstock_349407779-1024x691-1-768x518.jpg 768w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2022\/04\/shutterstock_349407779-1024x691-1-300x202.jpg 300w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2022\/04\/shutterstock_349407779-1024x691-1.jpg 1024w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34aeae0 elementor-drop-cap-yes elementor-drop-cap-view-default elementor-widget elementor-widget-text-editor\" data-id=\"34aeae0\" data-element_type=\"widget\" data-settings=\"{&quot;drop_cap&quot;:&quot;yes&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>In addition to having an effective running program, it is important to have methods of recovery in place. Recovery involves reducing muscle fatigue and soreness to allow our bodies to function as they did prior to a training session. This part of a training program had been often overlooked and is one that running shoes companies have begun investing into in recent years due to the increased importance of recovery. If fatigue in muscles is carried on without proper recovery, this will build overtime, leading to overuse injuries. Here are a few of the recovery methods I use before and after my running sessions:<\/p><p><em>Warming up and down exercises:<\/em><\/p><p>Warming up and down exercises should also be in place to go along with each run. Collectively with suitable shoes, this will aid your muscles in recovery and reduce the risk of injuries to your lower legs. Everyone has various warming up and down routines. The way I like to warm up for a run is to initially walk beforehand for approximately 5 minutes or slowly jog on the spot for a couple of minutes. This will increase blood flow to my lower limb and prepare them for the run ahead through a technique called dynamic stretching, i.e. stretching with movement. Static stretching is not suitable before a run as it will not increase blood flow to your legs and prepare you for a run. This is suitable after a run to help lengthen your muscles that have been fatigued during the run and, along with other interventions will facilitate recovery. \u00a0Below are stretches that I utilise for my hamstrings and glute muscles:<\/p><div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-16288\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-1-e1559287452238.jpg\" sizes=\"(max-width: 236px) 100vw, 236px\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-1-e1559287452238.jpg 472w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-1-e1559287452238-225x300.jpg 225w\" alt=\"\" width=\"236\" height=\"315\" \/><\/figure><\/div><p>To perform the hamstring stretch effectively, place the leg that is being stretched onto a chair or step. Ensure that your back leg is straight, and not bent, and that you maintain an upright posture. Place your hands on the knee of the leg being stretched and you will feel the stretch through your hamstrings. Hold this for approximately 20 seconds, then repeat the stretch on the opposite leg.<\/p><p>\u00a0<\/p><div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-16287\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-2-e1559287425310.jpg\" sizes=\"(max-width: 238px) 100vw, 238px\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-2-e1559287425310.jpg 476w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-2-e1559287425310-225x300.jpg 225w\" alt=\"\" width=\"238\" height=\"318\" \/><\/figure><\/div><p>To perform the glute stretch effectively, lay on your back with your head resting on the ground. If you are stretching your left glute muscles, as in the photo, place the foot of your right leg on top of your left knee. Then, place your left hand behind your left knee, and your right hand on your right knee. As you slowly push your right knee, you will feel the stretch in your glute muscles. Hold this for approximately 20 seconds, then repeat the stretch on the opposite leg.<\/p><p><em>Using a foam roller on sore muscles:<\/em><\/p><div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-16285\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-3-1-e1559287221391.jpg\" sizes=\"(max-width: 238px) 100vw, 238px\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-3-1-e1559287221391.jpg 475w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-3-1-e1559287221391-225x300.jpg 225w\" alt=\"\" width=\"238\" height=\"317\" \/><\/figure><\/div><p>Rolling out your muscles after a running session is an effective self \u2013 massage that will increase blood flow to tight muscles and reduce soreness the following day. As seen in the photos below, isolate the foam roller to your calf muscle, with your foot off the ground. Gently lift your body off the ground and massage across your calf muscles for approximately 20 seconds. Once you have done this, focus rolling the inside of your calf muscles for 20 seconds, then repeat this for your outside calf muscles. Once completed, repeat this for the opposite leg.<\/p><p><em>Changing footwear after a running session:<\/em><\/p><div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-16286\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-4.jpg\" sizes=\"(max-width: 254px) 100vw, 254px\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-4.jpg 339w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/City2Surf-Stretch-4-300x131.jpg 300w\" alt=\"\" width=\"254\" height=\"111\" \/><\/figure><\/div><p>When pain arises in our legs, generally it is more noticeable after a training session and at night compared to the rest of the day. To further reduce pain and fatigue, providing our feet with a softer feeling through wearing different footwear after a running session is vital. This is because a change in the shock absorption going through your feet, from running in firm, supportive shoes to softer and easier to slip on shoes, reduces the ground reaction forces going through your muscles and joints, allowing them to relax. \u00a0This can be done through wearing softer shoes, or I prefer to wear my OOFOS slides.<\/p><p>Recovery is a crucial component of your running program that, along with the components of the previous blogs, will aid in reducing your risk of injury and ensure your run on the day of the City2Surf is smooth and enjoyable. If you have any concerns about these, let the team at SOLE\u2013 LUTION PODIATRY help you. You can reach us on 02 9569 5145 or book online at\u00a0<a href=\"https:\/\/sole-lutionpodiatry.com.au\/book-online\">https:\/\/sole-lutionpodiatry.com.au\/book-online<\/a>\/.<\/p><p>Thanks and good luck for the race!<\/p><p>Luke Sassine<\/p><p>Sole-Lution Podiatry<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-a3cfb2a elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a3cfb2a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5fa9e39\" data-id=\"5fa9e39\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0183a5f 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category-uncategorized\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/sole-lutionpodiatry.com.au\/nail-surgery-procedure\/\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" width=\"300\" height=\"200\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2023\/11\/Nail-Surgery-300x200.png\" class=\"attachment-medium size-medium wp-image-2559\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2023\/11\/Nail-Surgery-300x200.png 300w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2023\/11\/Nail-Surgery.png 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Uncategorized<\/div>\n\t\t\t\t<div class=\"elementor-post__avatar\">\n\t\t\t<img alt='SOLELUTION' src='https:\/\/secure.gravatar.com\/avatar\/f9940719292763c4f712ba0d1539d096?s=128&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/f9940719292763c4f712ba0d1539d096?s=256&#038;d=mm&#038;r=g 2x' class='avatar avatar-128 photo' height='128' width='128' loading='lazy' decoding='async'\/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/sole-lutionpodiatry.com.au\/nail-surgery-procedure\/\" >\n\t\t\t\tWhat is Involved in Nail Surgery?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>A common concern we hear is that Nail surgery is scary and extremely painful. I\u2019m here to tell you that this is not the case! Keep reading to find out more..<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/sole-lutionpodiatry.com.au\/nail-surgery-procedure\/\" aria-label=\"Read more about What is Involved in Nail Surgery?\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\tNovember 5, 2023\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-2548 post type-post status-publish format-standard has-post-thumbnail hentry category-uncategorized\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/sole-lutionpodiatry.com.au\/goodbye-to-heel-pain\/\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" width=\"300\" height=\"200\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2023\/10\/Heel-Pain-300x200.png\" class=\"attachment-medium size-medium wp-image-2550\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2023\/10\/Heel-Pain-300x200.png 300w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2023\/10\/Heel-Pain.png 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Uncategorized<\/div>\n\t\t\t\t<div class=\"elementor-post__avatar\">\n\t\t\t<img alt='SOLELUTION' src='https:\/\/secure.gravatar.com\/avatar\/f9940719292763c4f712ba0d1539d096?s=128&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/f9940719292763c4f712ba0d1539d096?s=256&#038;d=mm&#038;r=g 2x' class='avatar avatar-128 photo' height='128' width='128' loading='lazy' decoding='async'\/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/sole-lutionpodiatry.com.au\/goodbye-to-heel-pain\/\" >\n\t\t\t\tSay Goodbye to Heel Pain: Effective Remedies for Lasting Relief\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Heel pain is one of the most common complaints that we hear in the clinic. Regardless of what it is caused by&#8230;<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/sole-lutionpodiatry.com.au\/goodbye-to-heel-pain\/\" aria-label=\"Read more about Say Goodbye to Heel Pain: Effective Remedies for Lasting Relief\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\tOctober 29, 2023\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-2536 post type-post status-publish format-standard has-post-thumbnail hentry category-uncategorized\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/sole-lutionpodiatry.com.au\/custom-foot-orthoses\/\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" width=\"300\" height=\"200\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2023\/10\/custom-foot-orthoses-300x200.png\" class=\"attachment-medium size-medium wp-image-2544\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2023\/10\/custom-foot-orthoses-300x200.png 300w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2023\/10\/custom-foot-orthoses.png 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Uncategorized<\/div>\n\t\t\t\t<div class=\"elementor-post__avatar\">\n\t\t\t<img alt='SOLELUTION' src='https:\/\/secure.gravatar.com\/avatar\/f9940719292763c4f712ba0d1539d096?s=128&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/f9940719292763c4f712ba0d1539d096?s=256&#038;d=mm&#038;r=g 2x' class='avatar avatar-128 photo' height='128' width='128' loading='lazy' decoding='async'\/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/sole-lutionpodiatry.com.au\/custom-foot-orthoses\/\" >\n\t\t\t\tCustom Foot Orthoses \u2013 Debunking the Myth\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Ask any podiatrist and they will tell you how often they get asked by their patients \u201cDo I need custom orthotics\u201d? The answer is not as simple as most people think&#8230;<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/sole-lutionpodiatry.com.au\/custom-foot-orthoses\/\" aria-label=\"Read more about Custom Foot Orthoses \u2013 Debunking the Myth\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\tOctober 23, 2023\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b6852c elementor-widget elementor-widget-spacer\" data-id=\"8b6852c\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>In addition to having an effective running program, it is important to have methods of recovery in place. Recovery involves reducing muscle fatigue and soreness to allow our bodies to function as they did prior to a training session. This part of a training program had been often overlooked and is one that running shoes [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":730,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","om_disable_all_campaigns":false,"footnotes":""},"categories":[1],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/posts\/729"}],"collection":[{"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/comments?post=729"}],"version-history":[{"count":4,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/posts\/729\/revisions"}],"predecessor-version":[{"id":734,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/posts\/729\/revisions\/734"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/media\/730"}],"wp:attachment":[{"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/media?parent=729"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/categories?post=729"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/tags?post=729"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}