Running Better – The RunNSW Running Symposium

26 Aug 2018


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The inaugural Athletics NSW & RuNSW Running Symposium

Aimed at keen recreational runners and coaches, we have invited a number of profile industry specialists who will provide informative sessions in key areas including injury prevention, wearable technology, nutrition and the application of high performance practices to rec running. There will be q&a sessions, opportunities to network with like-minded runners and hear about the latest developments in recreational running.


Free entry into 5 Greater Fun Runs, Sydney 10, and Sydney Half, 50% discount for Walka, Western Sydney Marathon and all other RunNSW events!


Although the final schedule has yet to be confirmed, the outline of the day is detailed below, with speakers and a full schedule being announced soon. The main emphasis of the day will be the practical application of the latest thinking in the industry for all recreational runners who are looking to improve!


Brought to you by the New South Wales Institute of Sport, this session will draw upon highly experienced individuals in the areas of Strength and Conditioning, Physiology and Bio-Mechanism.


Brought to you by Sports Medicine Australia, this session will be divided into key areas of interest including:

  • To stretch or not to stretch
  • Runner’s knee: Patellofemoral Pain
  • Arthritis and the runner: Will running wear out your knees?
  • Load Management
  • Biomechanical Screening
  • Pelvic Stability


Industry specialists including Garmin (TBC), and BioConnected will bring you up to speed with all of the very latest functionality


The founder of 2XU will focus on compression & recovery, with other industry specialists bringing frther information in this area.


Our partners ACPE will look to draw upon their significant academic resource in the areas of Sports Nutrition and Sports Psychology


How do I register for the Running Symposium?

The event has been scheduled to enable participants to enter the Half Marathon, 7k or 4k run before attending the Symposium should they wish to, with the cost of the Symposium being discounted accordingly.

The cost of entry to the symposium if you have already entered the Half, 7k or 4k is $40

The cost of entry to the symposium only is $75, or if you are a RunNSW member, the cost is $40

If you would like to enter the race AND the symposium, firstly enter the race via the registration portal here then go to the symposium registration portal here and select the “Race Participants” category

To register for the symposium, use the try booking link here and select either “Sympoisum Only” or “RunNSW Members” to obtain discounted entry accordingly




Scott Westcott 10 Week Training Program for New Half Marathoners

Download 2016 training program

Sydney Olympic Park Run Group

Athletics NSW is delivering an 8 week rungroup based at Sydney Olympic Park on Wednesday mornings from 6th of July to the 24th of August. Registration is $30 for anyone to attend all 8 sessions. The focus will be on preparing for the half marathon event on August 28.

Register for Rungroup

Run Crew Training Tips

Here are four tips to make sure you’re getting the most out of your training in the final month.

We are assuming that you are at a level of fitness good enough to be planning a 1/2 Marathon in three months time, but may still be relatively inexperienced and will benefit from some general advice on how to prepare.

1: Build then taper

Progressively increase your long run until two weeks out, then back it off to ensure you aren’t over-trained on race day. It is important that you don’t increase by too much from one week to the next, to minimise the risk of injury.

For example, here’s a progression for a runner who is only up to running 15km this weekend, but wants to get through the full half marathon on 28 August:
Sunday 31st July: 15km
Sunday 7th August: 17km
Sunday 14th August: 19.5km
Sunday 16th August: 15km
Sunday 23rd August: Race Day, 21.1km.

2: Add a fartlek

Add some ‘sessions’ to spice up your training and improve your fitness. Long, slow running is nice, and it’s an important part of building up to a half marathon. But you can get a greater benefit in a shorter amount of time by including a session in your weekly training plan. Sessions involve a warm-up, a workout and then a cool down.

Fartlek sessions are a staple for runners from all around the world, from 800m to the marathon, so why not try one for yourself?

Fartlek is a Swedish word meaning ‘speed play’. Basically, it is a session involving periods of faster running interspersed with periods of jogging to recover.

Here is a basic Fartlek session, with the 1, 2, 3, 4, 3, 2, 1 minutes at goal half marathon pace or faster, with 1 minute of slow jogging in between. This can be done on an oval, in a park or on a trail/path.

– Start with a 1015 min warm-up jog.
– Complete some dynamic stretches and basic drills, then 4 x 50m100m strides at 7085% of your fastest speed.
– Fartlek session:
1 min at 5km pace (1 min jog)
2 min at 10km pace (1 min jog)
3 min at 1/2 marathon pace (1 min jog)
4 min at 1/2 marathon pace (1 min jog)
3 min at 1/2 marathon pace (1 min jog)
2 min at 10km pace (1 min jog)
1 min at 5km pace.
– Finish with a 1015 min cool down jog.

Try to include one session each week for the next three weeks.

3: Nothing new on race day

There is a golden rule with running: don’t try anything new on race day.

With this rule in mind, it is important to use the final few weeks of training to practice a couple of things so that there are no surprises on the big day.

– Practice the pace you want to run on race day. A common mistake for beginners (and even experienced campaigners) is to run too fast in the early stages of the race, only to suffer later on. Aim to get a feel for your approximate goal pace, so you minimise the risk of ‘blowing up’. You can do this during interval sessions, fartlek sessions or short tempo runs.
– Practice your pre-race breakfast. Aim for something light, easy to digest and high in carbohydrates.
– Choose your race-day running gear (shoes and clothes) and wear them for a few runs.
– If you plan to take on gels during the race, try this during at least two of your long runs to make sure you are happy with their taste and consistency. Practise drinking sports drink or water as well.
– Plan how you will get to the race, where you will warm up, what time you will get to the start line, etc.

4: Get on a roll(er)

Invest in a foam roller, these are great for self-treatment and maintenance as you increase your training over the next few weeks. For some basic foam roller exercises, check out:

Ben St Lawrence is the NSW 5k Record Holder

Thank you to Ben St Lawrence for preparing this information. Ben is a 62 min 1/2 Marathon runner and the Australian Record Holder and Olympian for 10k. Ben is also a coach at Run Crew. If you have any questions about this information or would like a more tailored program for your next goal race, email or use the ‘contact us’ section on the Run Crew website:

General Training Tips

  1. ALWAYS stretch after a session and recover properly eat some food including protein within 15 minutes after your session.
  2. LISTEN to your body. If you are sore or tired, modify the workout or have a rest
  3. ALTER the training days to suit your week swap the days in the program around but keep to the principle of ’hard/easy’ – do not do 2 hard days in a row!
  4. MIX up the terrain you run on; use grass, gravel roads, bush trails and bitumen. Try and avoid concrete.

The Sydney Half 7km loop lies within the Sydney Olympic Park precinct. It is a public recreation space where you can run anytime. Check out the course map and head out for a training run around Sydney Olympic Park before event day.

Some pix below of the Sydney 10 held in May this year will help fill the picture. No cars, just big wide open roads and a little bit of Australian bush!

Longshotrunners Wheelchair athlete male  Mumpramshot20489_1055605711134778_2890608734519838397_n1610926_1055608097801206_1553943614716902432_n10410160_1055608114467871_3160226019125580654_n10410424_1055605694468113_8222240861100846320_n10423848_1055605824468100_8421807310184679531_n10428010_1055605561134793_8696547911629223018_n10428667_1055605577801458_859105551414263286_n

I am a keen runner, but nowhere near the podium – can I still come to the symposium?


I was hoping to run the Half Marathon, but would love to attend the symposium too, is this possible?

Yes! The Half Marathon starts at 7am, and the 7k at 7:30, so there will be plenty of time before the Running Symposium starts, which will be at 10:30 for coffee with the first sessions starting at 11am



Running Better – The RunNSW Running Symposium News

Running Better – The RunNSW Running Symposium Partners