{"id":747,"date":"2019-05-03T01:43:00","date_gmt":"2019-05-03T01:43:00","guid":{"rendered":"https:\/\/wordpress-691607-2530262.cloudwaysapps.com\/?p=747"},"modified":"2022-04-08T01:45:21","modified_gmt":"2022-04-08T01:45:21","slug":"how-im-training-for-the-city2surf-part-1","status":"publish","type":"post","link":"https:\/\/sole-lutionpodiatry.com.au\/how-im-training-for-the-city2surf-part-1\/","title":{"rendered":"HOW I\u2019M TRAINING FOR THE CITY2SURF \u2013 PART 1"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"747\" class=\"elementor elementor-747\" 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-ea40129 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ea40129\" 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-abe9e58\" data-id=\"abe9e58\" 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-d72818a elementor-align-center elementor-widget elementor-widget-post-info\" data-id=\"d72818a\" 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\/03\/\">\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 3, 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\t1:43 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-407c437 elementor-widget__width-initial elementor-absolute elementor-hidden-phone elementor-widget elementor-widget-image\" data-id=\"407c437\" 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 loading=\"lazy\" decoding=\"async\" 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-661b5be elementor-widget__width-initial elementor-absolute elementor-hidden-phone elementor-widget elementor-widget-image\" data-id=\"661b5be\" 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 loading=\"lazy\" decoding=\"async\" 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-7884e81 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7884e81\" 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-124aa0f\" data-id=\"124aa0f\" 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-e061ff1 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"e061ff1\" 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 loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"518\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2022\/04\/shutterstock_349407779-1024x691-4-768x518.jpg\" class=\"attachment-medium_large size-medium_large wp-image-748\" alt=\"\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2022\/04\/shutterstock_349407779-1024x691-4-768x518.jpg 768w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2022\/04\/shutterstock_349407779-1024x691-4-300x202.jpg 300w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2022\/04\/shutterstock_349407779-1024x691-4.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-efff223 elementor-drop-cap-yes elementor-drop-cap-view-default elementor-widget elementor-widget-text-editor\" data-id=\"efff223\" 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>The City2Surf is Australia\u2019s biggest and greatest running event, with over 80000 participants each year and the course spanning 14 kilometres. It begins at Hyde Park in Sydney CBD and finishes at the famous Bondi Beach. It is a challenging, yet rewarding, run that is suitable for all kinds of runners, whether it\u2019d be marathon runners or individuals who run for recreation. Training for the City2Surf is a great way not only to reduce your risk of injury whilst running the event but also to increase your fitness so that you can manage to be pain free post event.<\/p><p>As a recreational runner, my aim is to finish the City2Surf within a certain time but more importantly to enjoy the run and the scenery along the way. In this three-part series, I\u2019m going to explain how I pick my running shoes for the race, my training routine and finally how to recover. It is important to understand that this is only a framework for my training routine and that each person\u2019s routine will be different from one to another.<\/p><p>Training for the City2Surf should include a mixture of short and long distance runs weekly and should begin at least a few months before the race. However, before any training can be commenced, it is important to wear suitable running shoes.<\/p><p>Most people have a pair of running shoes, so it is important to make sure that they are not worn out to ensure they will carry your legs and body through training and eventually the race. Determining if a running shoe is worn out can be done through visual inspection but also how the shoe feels throughout a trial run. If, during a run you notice your feet, knees, hips or back becoming sore while wearing shoes that have been worn for a while, this may be a sign that your shoes are starting to wear out and therefore need to be looked at closely. According to \u2026 a running shoe should be changed every 600 \u2013 800 kilometres of wear. Furthermore, to increase the durability and effectiveness of running shoes, it is vital to alternate between more than one pair of running shoes.<\/p><div class=\"wp-block-image\"><figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16266\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/img_20190503230015-1024x683.jpg\" sizes=\"(max-width: 258px) 100vw, 258px\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/img_20190503230015.jpg 1024w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/img_20190503230015-300x200.jpg 300w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/img_20190503230015-768x512.jpg 768w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/img_20190503230015-700x467.jpg 700w\" alt=\"\" width=\"258\" height=\"171\" \/><\/figure><\/div><div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16267\" src=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/img_20190503230011-1024x683.jpg\" sizes=\"(max-width: 257px) 100vw, 257px\" srcset=\"https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/img_20190503230011.jpg 1024w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/img_20190503230011-300x200.jpg 300w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/img_20190503230011-768x512.jpg 768w, https:\/\/sole-lutionpodiatry.com.au\/wp-content\/uploads\/2019\/05\/img_20190503230011-700x467.jpg 700w\" alt=\"\" width=\"257\" height=\"171\" \/><\/figure><\/div><div class=\"wp-block-spacer\" aria-hidden=\"true\">\u00a0<\/div><p>Looking at the pictures above compares an older running shoe to a new shoe that has not been worn before. Comparing the midsoles of both shoes, there are more prominent compression cracks in the older shoe compared to the new shoe. Furthermore, the upper of the older shoe has stretched, which will not provide a snug fit around the rearfoot and midfoot that a new shoe will provide. Therefore, before committing to a training routine for the City2Surf, it is important to purchase new running shoes that are suitable for your feet.<\/p><p>When purchasing new running shoes, it is easy to complicate which shoe will be the best for you considering there are numerous options and multiple self \u2013 claimed shoe experts who can easily confuse you. My advice for purchasing new running shoes is to try on three shoes from three different brands that have similar features to your previous running shoes. Try one shoe on one foot and a different shoe on the other foot and of the three, go whichever one is the most comfortable. If you are looking for a new shoe, I recommend that you visit a running shoe speciality store for the best fit and avoid purchasing online.<\/p><p>Overall, preparing for the City2Surf is no easy task, but we will ensure that your run on race day will be smooth and enjoyable. If you have any questions or concerns about your training, let the team at SOLE \u2013 LUTION PODIATRY help you. You can reach us on 02 9569 5145.<\/p><p>\u00a0<\/p><p>Thanks!<\/p><p>Luke Sassine<\/p><p>Sole \u2013 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-39040e6 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"39040e6\" 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-2d565ff\" data-id=\"2d565ff\" 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-076cf22 elementor-widget elementor-widget-heading\" data-id=\"076cf22\" data-element_type=\"widget\" data-widget_type=\"heading.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-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h6 class=\"elementor-heading-title elementor-size-default\">Share this post:<\/h6>\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<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7cada4a\" data-id=\"7cada4a\" 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-edb0372 elementor-share-buttons--view-icon elementor-share-buttons--skin-flat elementor-share-buttons--shape-circle elementor-share-buttons--align-right elementor-grid-mobile-0 elementor-share-buttons-mobile--align-center elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"edb0372\" data-element_type=\"widget\" data-widget_type=\"share-buttons.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-pro\/assets\/css\/widget-share-buttons.min.css\">\t\t<div class=\"elementor-grid\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"elementor-share-btn elementor-share-btn_facebook\"\n\t\t\t\t\t\t\trole=\"button\"\n\t\t\t\t\t\t\ttabindex=\"0\"\n\t\t\t\t\t\t\taria-label=\"Share on facebook\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"elementor-share-btn elementor-share-btn_twitter\"\n\t\t\t\t\t\t\trole=\"button\"\n\t\t\t\t\t\t\ttabindex=\"0\"\n\t\t\t\t\t\t\taria-label=\"Share on twitter\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-twitter\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"elementor-share-btn elementor-share-btn_linkedin\"\n\t\t\t\t\t\t\trole=\"button\"\n\t\t\t\t\t\t\ttabindex=\"0\"\n\t\t\t\t\t\t\taria-label=\"Share on linkedin\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-linkedin\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"elementor-share-btn elementor-share-btn_email\"\n\t\t\t\t\t\t\trole=\"button\"\n\t\t\t\t\t\t\ttabindex=\"0\"\n\t\t\t\t\t\t\taria-label=\"Share on email\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fas fa-envelope\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\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<\/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-4784c87 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4784c87\" 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-1783538\" data-id=\"1783538\" 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-f702334 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"f702334\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! 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A MUST READ FOR ALL WOMEN.<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/sole-lutionpodiatry.com.au\/how-im-training-for-the-city2surf-part-2\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">HOW I\u2019M TRAINING FOR THE CITY2SURF \u2013 PART 2<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><i class=\"fa fa-arrow-circle-right\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17ae00f elementor-widget elementor-widget-heading\" data-id=\"17ae00f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Recent Posts<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a43d493 elementor-grid-3 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-posts--show-avatar elementor-card-shadow-yes elementor-posts__hover-gradient elementor-widget elementor-widget-posts\" data-id=\"a43d493\" data-element_type=\"widget\" data-settings=\"{&quot;cards_columns&quot;:&quot;3&quot;,&quot;cards_columns_tablet&quot;:&quot;2&quot;,&quot;cards_columns_mobile&quot;:&quot;1&quot;,&quot;cards_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;cards_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;cards_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.cards\">\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-pro\/assets\/css\/widget-posts.min.css\">\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-cards elementor-grid\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-2554 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\/nail-surgery-procedure\/\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" 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=\"\" 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' \/>\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\" decoding=\"async\" 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=\"\" 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' \/>\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\" decoding=\"async\" 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=\"\" 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' \/>\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-ca0156f elementor-widget elementor-widget-spacer\" data-id=\"ca0156f\" 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>The City2Surf is Australia\u2019s biggest and greatest running event, with over 80000 participants each year and the course spanning 14 kilometres. It begins at Hyde Park in Sydney CBD and finishes at the famous Bondi Beach. It is a challenging, yet rewarding, run that is suitable for all kinds of runners, whether it\u2019d be marathon [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":748,"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\/747"}],"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=747"}],"version-history":[{"count":4,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/posts\/747\/revisions"}],"predecessor-version":[{"id":752,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/posts\/747\/revisions\/752"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/media\/748"}],"wp:attachment":[{"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/media?parent=747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/categories?post=747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sole-lutionpodiatry.com.au\/wp-json\/wp\/v2\/tags?post=747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}