Podcasts by Category
Expand your running knowledge, identify running misconceptions and become a faster, healthier, SMARTER runner. Let Brodie Sharpe become your new running guide as he teaches you powerful injury insights from his many years as a physiotherapist while also interviewing the best running gurus in the world. This is ideal for injured runners & runners looking for injury prevention and elevated performance. So, take full advantage by starting at season 1 where Brodie teaches you THE TOP PRINCIPLES TO OVERCOME ANY RUNNING INJURY and let’s begin your run smarter journey.
- 354 - Strength & Foam Rolling on Running Injuries
Episode Summary: This episode delves into a 2023 research paper that examined how an 18-week program of strength exercises and foam rolling impacted the injury rates of recreational runners. Brodie breaks down the study's methodology, results, and key takeaways, offering runners actionable insights into injury prevention through targeted strength work and foam rolling techniques.
Key Takeaways:
Strength Training Reduces Injury Risk: The research found that runners who performed strength exercises focused on key muscle groups (hip abductors, quadriceps, foot supinators) twice a week had a significantly lower risk of injury compared to those who did not.Foam Rolling Shows Mixed Results: Foam rolling has shown inconsistent outcomes across studies, but this particular intervention suggests that combining strength exercises with foam rolling may improve injury resilience.Compliance Matters: The study found that runners who adhered closely to the injury prevention program had an 85% lower risk of injury compared to a control group. Conversely, low-compliance runners were almost twice as likely to get injured.Foam Rolling's Role in Recovery: Brodie shares how the research shifted his perspective on foam rolling, citing that while its benefits for flexibility and recovery are not always clear, it may play a role in reducing trigger points and injury risk.Injury Prevention Recommendations: By integrating strength training and foam rolling consistently, runners can significantly extend their "injury-free" running days and potentially decrease the likelihood of developing running-related injuries.Actionable Advice for Runners: Runners can incorporate strength training exercises like single-leg squats, forward lunges, side steps with resistance bands, and foam rolling sessions targeting key lower body muscles to help reduce their injury risk. Consistency and compliance with these exercises are crucial for seeing tangible results.
For MORE Run Smarter Resources🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 16 Sep 2024 - 353 - New Research into Chronic Tendon Pain
In this episode, we dive deep into groundbreaking research that could revolutionize how we understand and treat chronic tendon pain. Our host explores a new paper that suggests chronic tendon pain might be driven by neuropathy—dysfunctional nerves—rather than just degenerative or inflammatory disorders. This shift in understanding opens up exciting possibilities for more effective treatments and pain relief strategies.
Key Talking Points:- New Insights into Chronic Tendon Pain:The episode begins by exploring the idea that chronic tendon pain might be primarily neuropathic. The latest research suggests that the pain could stem from nerve damage or dysfunction rather than solely from tendon degeneration or inflammation.This novel understanding could change how we approach treatment, potentially leading to more targeted and effective methods.The Role of Neuropathy in Tendon Pain:We discuss how the study highlights nerve sprouting and neuronal ingrowth as possible causes of pain in chronic tendinopathy.Learn about substance P, a neuropeptide that may play a significant role in maintaining chronic pain through neurogenic inflammation.Lifestyle and Environmental Factors:Discover how chronic stress, poor diet, and environmental exposures can elevate levels of substance P, leading to persistent inflammation and pain.The importance of lifestyle modifications, such as stress management, anti-inflammatory diets, and healthy sleep habits, is emphasized as potential strategies to reduce chronic tendon pain.Emerging Treatment Options:We explore potential treatments discussed in the paper, including radio frequency ablation, shockwave therapy, and percutaneous ultrasound-guided tenotomy (PUT). While these treatments are promising, the host cautions listeners about the need for further research and understanding before seeking these options.Holistic Approach to Managing Tendinopathy:The episode concludes with actionable insights on how to manage chronic tendon pain through a combination of load management, lifestyle changes, and possibly exploring emerging treatments.Encouragement to focus on a holistic approach, integrating physical, psychological, and environmental factors, to achieve better pain management and healing outcomes.
Why You Should Listen: This episode is a must-listen for anyone dealing with chronic tendon pain, as it uncovers new research that could significantly impact your treatment approach. Whether you're a runner, athlete, or someone struggling with tendinopathy, this discussion will provide valuable insights and practical advice to help you better manage your condition.
Takeaways:
Understanding the role of nerves in chronic tendon pain could lead to more effective treatments.Lifestyle changes, such as reducing stress and adopting an anti-inflammatory diet, can play a crucial role in managing pain.Stay informed about emerging treatments, but proceed with caution and consult with healthcare professionals before trying new therapies.Tune in to explore these exciting developments in chronic tendon pain research and learn how you can apply these insights to your own recovery journey!
For MORE Run Smarter Resources🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 09 Sep 2024 - 352 - The Mystery of Muscle Cramping with Jeff Sankoff (Re-Run: Oct 2020)
Episode Title: Unraveling the Mystery of Muscle Cramping with Jeff Sankoff
Guest:
Today's guest is Jeff Sankoff, an emergency physician and seasoned triathlete with over 50 finishes at the 70.3 distance, six Ironman completions, and six 70.3 World Championships under his belt. Jeff is also the host of the Tri-Doc Podcast and a coach who specializes in guiding triathletes, runners, and cyclists through his Tri-Doc coaching business. His unique combination of medical expertise and extensive experience in endurance sports makes him the perfect guest to discuss the complexities of muscle cramping.Episode Summary:
In this episode, Brodie Sharpe and Jeff Sankoff delve into the elusive and often frustrating topic of muscle cramping. Jeff shares his personal experiences with cramping, particularly during his endurance races, and discusses the scientific theories behind what causes muscle cramps. The conversation covers potential causes such as dehydration, electrolyte imbalances, and the newer theory of neuromuscular imbalances. They also touch on the related condition of hyponatremia, exploring its dangers and how to prevent it during long endurance events. Throughout the discussion, Jeff emphasizes the multifactorial nature of cramping and the importance of personalized strategies for prevention and treatment.Key Talking Points:
Personal Experiences with Cramping: Jeff shares how cramping has affected his races, sometimes costing him podium finishes, and the frustration of managing cramps throughout his athletic career.Causes of Muscle Cramping: Exploration of the two main theories behind muscle cramping: dehydration/electrolyte imbalance and neuromuscular dysfunction due to an imbalance between excitatory and inhibitory nerve impulses.Hyponatremia: Understanding the dangers of hyponatremia, how it can be mistaken for heat stroke, and the importance of balancing water and electrolyte intake during long endurance events.Prevention and Treatment: Discussion on the effectiveness of various cramp remedies, such as electrolyte supplements, spicy drinks like pickle juice, and the importance of training at race intensity to prevent cramps.The Role of Fitness and Strength Training: How better fitness and strength in targeted muscle groups might reduce the risk of cramping during high-intensity efforts.Key Takeaways for Runners:
Experimentation is Key: If you’re prone to cramping, try different strategies such as electrolyte replacement or spicy liquids to find what works best for you.Listen to Your Body: Pay attention to how your body reacts in different conditions and intensities. Adjust your training and race strategies accordingly to minimize the risk of cramping.Stay Hydrated, but Smartly: In hot conditions, ensure you're not just drinking plain water but also replenishing your sodium levels to avoid hyponatremia.Strength Training: Incorporate strength training into your routine to enhance muscle endurance and potentially reduce the risk of cramping during races.Know the Warning Signs of Hyponatremia: Be aware of the symptoms like confusion and imbalance, and ensure you're adequately replacing sodium if you’re sweating heavily during long races.Where to Find Jeff Sankoff:
Website: Tri-Doc CoachingInstagram: @tridoccoachingPodcast: The Tri-Doc Podcast available on Apple Podcasts, Stitcher, Spotify, and more.For MORE Run Smarter Resources🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 02 Sep 2024 - 351 - Latest Research: Benefits of Nordics / Super Shoe Insights / Bone Health Advice
These are the paper titles discussed in today's episode:
Paper 1: The Effects of Nordic Hamstring Exercise on Performance and Injury in the Lower Extremities: An Umbrella Review
Paper 2: Running Shoes of the Post-modern Footwear Era: A Narrative Overview of Advanced Footwear Technology
Paper 3: Comparison of Bone Mineral Density of Runners with Inactive Males: A Cross-Sectional StudyFor MORE Run Smarter Resources🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 26 Aug 2024 - 350 - Mastering Nutrition for Runners: A Deep Dive with Patrick McGilvray
Guest: Patrick McGilvray, Weight Loss Coach for Runners, Host of the Running Lean Podcast, Certified Sports Nutritionist, and Personal Trainer
Episode Overview: In this episode of the Run Smarter Podcast, we welcome back Patrick McGilvray for an in-depth Q&A session on nutrition for runners. Patrick is a seasoned coach who specializes in helping runners achieve weight loss, optimize performance, and navigate the often confusing world of sports nutrition. Whether you're struggling with weight fluctuations during marathon training or curious about intermittent fasting, Patrick offers valuable insights tailored to the everyday runner.
Key Topics Discussed:
Intermittent Fasting for Runners:What is intermittent fasting, and how can it be effectively implemented during marathon training?Understanding the benefits and challenges of fasting while maintaining training intensity.Practical tips for runners on managing hunger and energy levels.Nutrition for Fat Adaptation:The importance of low-carb diets in enhancing fat oxidation and overall endurance performance.How to become fat-adapted and why it’s crucial for runners aiming to lose weight without sacrificing performance.Managing Weight Fluctuations:Why some runners gain weight during marathon training and how to counteract it.The role of carbohydrates in weight management and how to adjust your diet to stay lean.Cravings and Sugar Addiction:Strategies to reduce cravings for sweets and understand the addictive nature of sugar.Practical methods like the 15-minute rule to regain control over your diet.Balanced Diets and Sustainable Eating:Why it's essential to find a diet that works for your body and lifestyle, whether it’s plant-based, paleo, or something else.How Patrick’s own journey from plant-based eating to a more balanced diet improved his health and performance.Key Takeaways:
- Intermittent Fasting Can Be Beneficial for Runners: When done correctly, intermittent fasting can help with weight loss and fat adaptation, even during marathon training. The key is not cutting calories but focusing on nutrient-dense, low-carb foods.Fat Adaptation is a Game-Changer: Transitioning to a low-carb diet and becoming fat-adapted can significantly improve endurance and make running easier over time, though it requires patience through the initial adjustment period.Mindful Eating Reduces Sugar Cravings: Understanding the psychological and physiological aspects of sugar addiction can help you make better dietary choices. Taking a break from sugar and using strategies like the 15-minute rule can curb cravings effectively.Strength Training is Essential: Incorporating regular resistance training into your routine is crucial for injury prevention and improving overall running performance. Don’t skip the weights!Personalization is Key: There’s no one-size-fits-all diet for runners. What works for one person may not work for another, so it’s essential to experiment and find a nutritional approach that suits your individual needs and goals.
Links Mentioned:
Running Lean PodcastRunning Lean Coach WebsiteDr. Mindy Pelz Book - Fast Like a GirlFollow Patrick McGilvray:
InstagramTune in to learn more about optimizing your nutrition as a runner and making informed dietary choices that support your training and weight loss goals.
For MORE Run Smarter Resources🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 19 Aug 2024 - 349 - How to Overcome Breathlessness & Supercharge Your Lungs with James Fletcher
Episode Summary: In this insightful episode, we dive deep into the science of breath control and its impact on running performance with James Fletcher—a physiotherapist, exercise physiologist, university lecturer, Olympic trainer, and freedive instructor. James shares his journey from treating world-class athletes to helping his mother manage COPD, leading him to discover the untapped potential of breath training in both health and athletic performance.
Key Topics Covered:
- The Science Behind Breathlessness:James explains the complex neurophysiology of breathlessness and how carbon dioxide buildup, over-breathing, and inefficient breathing patterns can limit a runner's performance.Fascinating insights into how breath-holding techniques and even simple actions like tapping your chest can extend your breath-hold capacity by tricking the body.Breath Training for Runners:Discover the importance of training your respiratory muscles, just as you would train your legs, to delay the onset of breathlessness and improve running efficiency.James outlines simple yet effective techniques like nasal breathing and the "fist breath" method to strengthen your breathing muscles without the need for expensive equipment.Practical Tests and Tips:Test your breathing efficiency by running for 10 minutes using only nasal breathing or see if you can hold your breath for over two minutes. These benchmarks help determine if you're over-breathing during runs.Learn the importance of syncing your breath with your foot strike to reduce the work of breathing and improve running rhythm.Debunking Common Myths:James challenges the outdated belief that the respiratory system isn't a limiting factor in performance, showing how proper breath training can significantly enhance your endurance and speed.The importance of maintaining a balance of carbon dioxide in the body for optimal oxygen delivery to muscles during running.The Respiratory Muscle Metaboreflex:Understanding how fatigue in the breathing muscles can divert blood from the exercising limbs to the respiratory system, and how strengthening these muscles can prevent this, allowing for better performance.
Connect with James Fletcher:
Instagram: @allaboutbreathing
For MORE Run Smarter Resources🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 12 Aug 2024 - 348 - Running Technique Insight for Injury Prevention & Performance with Chris Bramah (Re-Run: August, 2020)
Running Technique Insight for Injury Prevention and Performance with Chris Brammer
Episode Highlights:
Guest Introduction: Chris Brammer, a physiotherapist and researcher in biomechanics with a focus on running technique, injury prevention, and performance. Based in Manchester, UK, he has worked with British Athletics and Team GB, utilizing advanced biomechanics technology.Key Insights: Chris shares his extensive knowledge on how subtle changes in running technique can significantly impact performance and injury risk. He emphasizes the importance of understanding the individual runner's biomechanics and training routine.Assessment Process: Chris outlines a comprehensive approach to assessing running technique, starting with a detailed conversation about the runner's history and routine, followed by a treadmill analysis. Key focus areas include:Pelvis and Trunk Rotation: Excessive rotation can indicate braking forces or rotational instability.Trunk Lean: The "Goldilocks effect" - finding the right amount of forward lean to avoid overloading the knees or risking a fall.Overstride and Ground Contact: Critical for minimizing braking forces and optimizing running efficiency.Cadence and Biomechanics: Chris discusses the role of cadence in running efficiency and injury prevention, debunking the myth of the "perfect" cadence and explaining how slight adjustments can enhance performance.Practical Advice: Chris offers actionable tips for runners to assess their technique using simple tools like smartphones and wearables, and emphasizes the importance of focusing on major biomechanical factors rather than getting lost in minor details.Strength and Running Economy: The episode explores the relationship between muscle strength and running mechanics, highlighting the importance of a well-rounded strength training routine for injury prevention and performance enhancement.Take-Home Messages:
Focus on obvious biomechanical issues and avoid overcomplicating assessments.Pronation is not inherently harmful and can actually aid in energy return.Changing foot strike patterns can increase injury risk and should be approached cautiously.Consult with a specialist running physio for personalized advice and accurate assessments.Connect with Chris Brammer:
Website: Extra Mile HealthTwitter: @ChrisBrammerFor MORE Run Smarter Resources🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 05 Aug 2024 - 347 - Latest Research: Smart Insoles Predicting Injury / Plantar Fasciitis Guidelines / Interval & Strength Training
Running Research Papers for this episode:
Paper 1: Consensus Statements and guideline for the diagnosis and management of plantar fasciitis in Singapore
Paper 2: Effects of high-intensity interval training and resistance training on physiological parameters and performance of well-trained runners: A randomized controlled trial
Paper 3: Predicting Musculoskeletal Loading at Common Running Injury Locations using Machine Learning and Instrumented InsolesFor MORE Run Smarter Resources 🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 29 Jul 2024 - 346 - Emily's Chronic Pain Success Story
Episode Description: In this powerful episode, we share Emily's inspiring journey from chronic pain to recovery through the discovery and treatment of Tension Myoneural Syndrome (TMS). Emily opens up about her struggle with pain over the past few years, the emotional and psychological battles she faced, and the transformative strategies that helped her reclaim her life.
00:00 - Introduction: Meet Emily and learn about her battle with chronic pain and her breakthrough with TMS.00:54 - Understanding TMS: What is Tension Myoneural Syndrome? Emily and the host explain the connection between emotions, personality, and pain manifestation.01:22 - Journey Through Pain: Emily recounts her four-year struggle with various misdiagnoses, including seronegative peripheral spondyloarthritis and Raynaud’s, and her eventual diagnosis with TMS.04:07 - The Onset of Injuries: From cubital tunnel syndrome to sciatica, Emily describes the series of injuries that compounded her pain.07:44 - Psychological and Emotional Factors: The impact of emotional repression and personality traits on chronic pain.08:13 - Finding Relief: How reading "Think Away Your Pain" by Dr. David Schechter and other resources helped Emily start her recovery journey.11:27 - What is TMS?: A deeper dive into the science behind TMS and how the brain creates and amplifies pain.17:13 - Emily’s Recovery Tools: Journaling, meditation, positive self-talk, and visualization—practical strategies Emily used to overcome TMS.22:41 - Breaking the Cycle: Overcoming the fear of pain and rebuilding a normal life.30:05 - The Role of Positive Thinking: How shifting from negative to positive thinking played a crucial role in Emily's recovery.33:35 - Early Signs of Improvement: The initial glimpses of relief and how they motivated Emily to continue her journey.36:54 - Overcoming Setbacks: Advice for those struggling with belief and persistence in their recovery.45:39 - Current Life: Emily shares her current state, pain-free and living a fulfilling life.47:35 - Resources and Recommendations: Books, YouTube videos, quizzes, and other resources to help listeners explore and address TMS.
Key Discussion Points:Resources Mentioned:
Book: "Think Away Your Pain" by Dr. David SchechterYouTube Meditation: "Powerful Chronic Pain Healing Meditation for TMS Mind Body, Dr. John Sarno"Quiz: isthistms.com – To help determine if you have TMS.Emily's email: simonsemily7@gmail.com
Follow Emily on Instagram: @painexplained_tms
For MORE Run Smarter Resources 🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 22 Jul 2024 - 345 - Pro Runner Spotlight: Zach Bitter
Zach Bitter is a record ultra runner, coach and podcast host. In this episode, he answers your questions on training, fueling, recovery and much more!
Find Zach Bitter via his website,Instagram or podcast
For MORE Run Smarter Resources 🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 15 Jul 2024 - 344 - How Runners Should Self-Reflect After Every Race
On today's episode, Brodie reflects on his recent Hyrox event and discusses how you should reflect on your own races.
For MORE Run Smarter Resources 🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 08 Jul 2024 - 343 - How to Best Treat Tendons with Dr. Peter Malliaras
Guest: Dr. Peter Malliaris, a leading expert in tendinopathy research and clinical practice for over 15 years.
Here is what we will cover today:Effective Management of Tendinopathy:
Exercise and Education:Importance of progressive exercise to build tendon tolerance.Education on managing symptoms and avoiding aggravating activities.Isometrics and Loading:Isometrics were initially thought to reduce pain but recent studies show progressive loading is equally effective.Adjunct Therapies:
Shockwave and PRP:Evidence on their effectiveness is mixed; more placebo-controlled studies needed.Scans and Imaging:Not necessary for diagnosis; used if initial treatments fail to identify other possible issues.Pain and Function Management:
Mechanisms of Pain:Pain is multifactorial; education should address beliefs and neuromuscular factors.Loading and Tolerance:Gradual increase in load is crucial for rehabilitation.Individualized Education:Tailored education interventions for conditions like rotator cuff pain.Then I answer your Facebook Group Questions
To visit Peter's website head to: https://www.tendinopathyrehab.com/For Peter's twitter go to: https://twitter.com/DrPeteMalliaras
For MORE Run Smarter Resources 🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 01 Jul 2024 - 342 - Latest Research: Toe Box Size / Forward Lean / Iliac Stress Fractures / Kinesio Tape Effectiveness
Papers Reviewed in this Episode:
- Toe Box Shape of Running Shoes Affects In-Shoe Foot Displacement and Deformation: A Randomized Crossover StudyThe Effect of Posture on Running Economy, Kinematics, and Muscle ActivationConsecutive Bilateral Iliac Stress Fracture in an Adult Male Runner Effectiveness of Kinesio Tape in the Treatment of Patients with Patellofemoral Pain Syndrome: A Systematic Review and Meta-Analysis
For MORE Run Smarter Resources 🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 24 Jun 2024 - 341 - What is Sciatica: Symptoms & Treatment
In today's episode, Brodie reviews this article: https://www.uhcw.nhs.uk/self-care/sciatica/
For MORE Run Smarter Resources 🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨Get Access to Brodie's Running Research Database!
Mon, 17 Jun 2024 - 340 - How to Run the Perfect Race with Matt Fitzgerald
Today’s topic focuses on how to run the perfect race with special guest, Matt Fitzgerald.
Matt Fitzgerald, a renowned author of multiple running books, including "80/20 Running," "Racing Weight," "How Bad Do You Want It?", and "The Endurance Diet," joins the show. Matt discusses his latest book, "How to Run the Perfect Race: Better Racing through Better Pacing," diving into training strategies, race day execution, and the broader philosophy of running.
The discussion covers the importance of pacing, the challenges of executing a perfect race, and the psychological and physical aspects involved. Matt offers advice on calculating race finish times, preparing for race day, and how training runs can help predict race performance.
Specific Workouts and Pacing Strategy:The importance of specific workouts and the role of easy runs in overall training are explored, along with strategies for effective race day pacing.
Overcoming Common Mistakes:
Common mistakes runners make in pacing and how to avoid them are discussed, emphasizing the significance of experience and learning from each race.
Psychological Aspects of Pacing:
The conversation delves into the psychological traits that contribute to successful pacing, including body awareness, judgment, and toughness.
Using Technology in Training:
The role of technology and devices in training and racing is examined, highlighting the need to balance gadgets with body awareness.
Handling Hilly Marathons:
Matt shares strategies for pacing and energy distribution in hilly marathons and how to tailor pacing strategy to individual strengths and weaknesses.
Training at Race Pace:
The importance and frequency of training at race pace are discussed, emphasizing how specific paces can improve race day performance.
The Role of Experience:
The role of experience in achieving a perfect race is highlighted, encouraging runners to learn from each race to improve future performances.
Resources Mentioned:
Matt Fitzgerald on InstagramDream Run CampPurchase "How to Run the Perfect Race"
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook groupGet Access to Brodie's Running Research Database!
Mon, 10 Jun 2024 - 339 - The Right Exercise Dosage for Tendinopathy Management
Brodie reviews a paper titled: Effect of resistance exercise dose components for tendinopathy management: a systematic review with meta-analysis
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook groupGet Access to Brodie's Running Research Database!
Mon, 03 Jun 2024 - 338 - Latest Research: Exercises to Reduce Injury Risk
Brodie reviews a paper titled: Hip and core exercise programme prevents running-related overuse injuries in adult novice recreational runners: a three-arm randomised controlled trial (Run RCT)
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook groupGet Access to Brodie's Running Research Database!
Mon, 27 May 2024 - 337 - Running Q&A Collab with Lydia & Sophie from Stronger Stride
In today’s collaboration episode, we dive deep into a Q&A session focused on helping runners train more effectively, prevent injuries, and enhance performance. Joined by Lydia and Sophie from the Stronger Stride Podcast, we explore various aspects of running, including injury prevention, training tips for different terrains, and strategies for marathon preparation and recovery.
Check out the Stronger Stride Socials:
Insta @Strongerstride
Podcast: The Stronger Stride💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook groupGet Access to Brodie's Running Research Database!
Mon, 20 May 2024 - 336 - Running Form & Breathing Tips with Matthew Silver
Episode Summary:
In today’s episode, we delve into the critical aspects of running smarter, not harder, with physical therapist Matthew Silver. Drawing insights from his new book, Built to Run, we explore essential topics such as proper running form, effective breathing techniques, and strategies to prevent common injuries. Matthew brings a wealth of knowledge from his experience in treating runners and offers practical advice that can transform your running experience.
Optimizing Running Form: Discussion on the importance of running form, identifying common form mistakes, and how to correct them for better performance and injury prevention.Breathing Techniques for Runners: Insights into how proper breathing can enhance running performance, including practical exercises and the physiological benefits of different breathing methods.Preventing Common Injuries: Tips on how to use strength training, mobility exercises, and proper running mechanics to stay injury-free.
Key Topics Covered:Guest Bio:
Matthew Silver is a US-based physical therapist specializing in running-related injuries and performance. He has a deep personal and professional interest in helping runners overcome challenges and achieve their best.
Check out Matt's new book Built to Run
Also check out Matt on Instagram & Youtube💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook groupGet Access to Brodie's Running Research Database!
Mon, 13 May 2024 - 335 - Sleep Science for Runners with Amy Bender (Re-Run: Mar 2020)
Dr Amy Bender is a sleep scientist on a mission to promote sleep for well-being & better performance. She is the perfect guest to have on the podcast to discuss its importance for your running performance, recovery and efficiency.
We discuss:
Link between sleep and running injuriesWhat you need to know about the different sleep stagesSigns & symptoms of poor sleep habitsImportance of both sleep quality and quantity Common sleeping disorders for runnersCan I sleep too much?Practical tips for sleep hygieneRight sleep position and pillowHere are the links for:
Amy's twitter account https://twitter.com/Sleep4Sport
Amy's insta account https://www.instagram.com/sleep4sport/
Here is a link for the sleep questionnaire: https://static-content.springer.com/esm/art%3A10.1186%2Fs40798-018-0140-5/MediaObjects/40798_2018_140_MOESM1_ESM.pdf
Run Smarter YouTube ChannelBook a FREE Injury chat with Brodie
Get Access to Brodie's Running Research Database!
Mon, 06 May 2024 - 334 - Latest Running Research: Running Tech / Lung Strength / Treadmills / Glute Tendinopathy
Here are the papers we will cover in today's episode:
Exploring the Relationship between Running-Related Technology Use and Running-Related InjuriesRisk factors associated with a history of iliotibial band syndrome (hITBS) in distance runnersA preliminary exploration of the regression equation for performance in amateur half-marathon runners: a perspective based on respiratory muscle functionCurrent and future advances in practice: tendinopathies of the hipMind to move: Differences in running biomechanics between sensing and intuition shod runners bastiaan@volodalen.comComparison of muscle activity of the lower limbs while running on different treadmill modelsGet Access to Brodie's Running Research Database!
Mon, 29 Apr 2024 - 333 - Using Power Metres to Run Faster with Researcher Cody Van Rassel
In this insightful episode, we delve into the fascinating world of power meters and their application in running to enhance speed and efficiency. Our guest, Cody Van Russell, a researcher and a former personal trainer with a rich background in kinesiology, shares his extensive research into power meters. He offers practical advice on how runners can leverage this technology for improved performance.
Key Topics Covered:
Introduction to Running Power: Understanding the concept of power in running, its research, and how it differs from cycling power.Cody Van Russell's Background: From personal training to pursuing a PhD, Cody's journey through an accident, research in concussion labs, to his current focus on wearable technology in sports.Mechanical Power and Running Economy: Discussion on the complexities of measuring running power and its implications for running economy.Stride Power Meters: An overview of wearable devices like the Stride pod and their role in estimating running power.Research Insights: Cody shares findings from his research on stride running power, including its reliability, validity, and utility in training.Practical Applications: How runners can utilize power meters to adjust their training, especially in varying terrains and conditions.Strength Training and Running Economy: Beyond power meters, Cody emphasizes the importance of strength training and plyometrics in improving running economy and performance.Future of Running Power Meters: Acknowledging the current limitations and the potential for further research and development in this area.
Guest Bio:
Cody Van Russell, an accomplished researcher with a focus on exercise physiology, has explored the realms of concussion research, wearable technology, and nonlinear analysis of biological signals. With a passion for high-performance sport, Cody's work aims to understand and optimize human movement and performance through innovative research.
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
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Mon, 22 Apr 2024 - 332 - Game Changers in Tendinopathy Research with Myles Murphy
In today's episode, we delve deep into the world of tendinopathy research with Miles Murphy, a renowned physiotherapist, neuroscience, and lower limb injury researcher. Together with Ebony Rio, they've published influential work that could change how tendinopathies are managed.
Key Highlights:
Understanding Tendinopathy: Miles Murphy provides a thorough overview of the history, physiology, and pathology of tendinopathies, emphasizing the complexity and nuances of tendon injuries.
Innovative Research: The discussion includes insights into recent groundbreaking papers that challenge and expand our understanding of tendinopathy management.
Treatment Modalities Explored: Various treatments such as PRP, corticosteroid injections, and shockwave therapy are critically evaluated, with a focus on their effectiveness and practical application in clinical settings.
Load Management: The core of tendinopathy management, according to Murphy, revolves around appropriate load management, highlighting the importance of understanding and adjusting the mechanical load on tendons for optimal recovery.
Future Directions: The episode concludes with a forward-looking discussion on the potential future directions in tendinopathy research and management, including the development of new outcome measures and a better understanding of pain mechanisms associated with tendon issues.
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
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Mon, 15 Apr 2024 - 331 - Q&A: Resting Injuries / Transitioning Shoes / Hip Imbalances
Brodie answers the following questions:
Anna:As a trail runner and a doctor I know the evidence has changed. Rest is no longer recommended for injury and lots of focus on strength. But I also know that most of my injuries are due to overuse or lack of recovery. So how to know when to back off. Or is rest never the answer?
Dominik:How to safely transition from high cushioned shoes to minimal (barefoot) shoes? Does the barefoot approach really reduce a lot of injuries? If so, Why elite runners don’t run in minimal shoes? I am reading Born to run and am a bit puzzled about this
Craig: Recently, I was lucky to get a pair of Altra Vanish Carbon during a limited time special. I was sort of debating on using this for a marathon at the end of May. How many times would you recommend running in these shoes prior to the race?
Debbie:Managing 1 year of left knee pain after returning from running following a rectus femoris tendinopathy. An MRI recently showed mild bursitis and joint effusion. I believe it's related to kinetic chain imbalances including a right hip shift. Where should the rehab focus be? Should I be exercising my knee at all or solely focusing on improving hip mobility?
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
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Mon, 08 Apr 2024 - 330 - Q&A: Hill Running / Hip Pain / Return From Injury / Low Back Issues
In this Q&A Brodie answers the following questions:
Rachel: Every one of my runs nowadays has hills. Assuming this is a good thing but I’m getting more fatigued, on some runs, and needing more shorter 5km runs in between longer ones.
Katja: Currently marathon training and my left hip hurts. Especially right under the greater trochanter. It started 2-3 weeks ago and wasn’t constant. But now I had to end my last long run early. Now feel it with every step. It hurts getting up from sitting and walking downstairs.
Elliptical seems fine. Chiro thinks it might be IT band. Any idea what it could be and how to modify training? London is in 30 days.
Ryan: What is the most common diagnosis for glute tightness and soreness that lingers for months? Can run on it to a point but then will be sore after.
Sara: What is your return to running plan for those who have taken a 8 week break from running due to PHT and adductor tendinopathy. I have been cross training with swim/bike/walking during time off and been lifting heavy for 4 weeks.
Denny: My lower back (to the right) hurts after running or after just standing for 20 minutes. More like it feels stiff. I don't have a particular question but I guess if you could share some thoughts on lower back pain and running.
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
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Mon, 01 Apr 2024 - 329 - Latest Running Research: Cranberries, Beetroot & Caffeine Gum on Performance
On today's episode we cover the following papers:
Paper 1: Cranberry supplementation improves physiological markers of performance in trained runners
Paper 2: Is There a Role of Beetroot Consumption on the Recovery of Oxidative Status and Muscle Damage in Ultra-Endurance Runners?
Paper 3: Caffeine gum improves 5 km running performance in recreational runners completing parkrun events💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
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Mon, 25 Mar 2024 - 328 - Strategies for Overcoming All Types of Pain
In this enlightening episode of the Smarter Scholars podcast, we delve into the intricate world of understanding and overcoming various types of pain. Drawing inspiration from the Huberman Lab podcast and personal experiences, this episode offers a comprehensive look at the physical and psychological aspects of pain, providing listeners with practical strategies and tools to manage and overcome pain effectively.
Key Discussion Points:
- Understanding Pain:Brodie shares a personal experience of a minor accident while running, leading to a broader discussion on the nature of pain.Pain is fundamentally a brain output, regardless of its acute or chronic nature.It's vital to understand that pain receptors, or nociceptors, can only detect heat, pressure, and pH changes, emphasizing the brain's role in interpreting these signals.Strategies for Overcoming Pain:The episode highlights effective interventions for chronic pain, such as intentional distraction, mindfulness-based stress reduction (MBSR), and cognitive reframing.These strategies emphasize the importance of not just sensory experience but also emotional states in managing pain.Psychological Aspects of Pain:The discussion delves into how catastrophization and personality traits like optimism can significantly affect pain perception and recovery.The role of psychological factors, including stress, anxiety, and past traumas, is explored in relation to pain experiences.Role of Physical Therapy and Other Treatments:The episode touches on various treatment options for chronic pain, including medications, nerve blocks, psychological therapies, physical and occupational therapy approaches, complementary alternative medicines, and self-empowerment strategies.The critical role of physical therapists in pain management and recovery is highlighted.Nutrition and Pain:The conversation extends to the impact of nutrition on pain and recovery, emphasizing the importance of anti-inflammatory diets and identifying food triggers.Journaling Protocol for Pain Management:Based on another Huberman Lab podcast episode, a specific journaling protocol is discussed as an effective tool for managing chronic pain and mental health.
Conclusion:
The episode concludes with a comprehensive understanding of pain, emphasizing that it's not only a physical sensation but also deeply intertwined with our emotional and psychological states. By exploring various methods, including intentional distraction, mindfulness, cognitive reframing, and practical approaches like physical therapy and nutrition, listeners are equipped with a diverse array of tools to confront and manage their pain effectively.
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
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Mon, 18 Mar 2024 - 327 - Exercises & Program Planning for Runners with Richard Blagrove
Richard Blagrove is an authority in physiology and strength training for runners. He authored "Strength and Conditioning for Endurance Runners" and has an extensive background in coaching runners and conducting research on running strength and conditioning.
Main Topics Discussed:- Approach to Strength Training for Runners:Emphasis on understanding a runner’s goals, injury history, and current training regimen.The importance of non-running activities in a runner's training plan.Tailoring strength training programs to individual runner’s needs and circumstances.Specific Training Advice for Recreational Runners:Recommendation for a minimum of two strength sessions per week.How to integrate strength training with running routines.Suggestions for runners with limited access to gym equipment.Strength Training Principles:Starting with bodyweight exercises and progressing to more challenging variations.The role of equipment like resistance bands and free weights.Emphasis on the importance of technique, especially when increasing load.Periodization and Advancing Training:Adjusting rep ranges and load as runners become more experienced.The concept of periodization in strength training for runners.Common Concerns and Misconceptions:Addressing runners’ hesitations and misunderstandings about strength training.The relationship between strength training and injury prevention.
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
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Mon, 11 Mar 2024 - 326 - Unweaving Chronic Pain with Andrea Moore
Dr. Andrea Moore is a Physical Therapist, Orthopedic Specialist, Nutritional Therapy Practitioner and the host of the Unweaving Chronic Pain Podcast.
On the podcast, she shares her insights and expertise on chronic pain and how the nervous system plays a pivotal role in our pain experience. Andrea also offers practical advice for those navigating their journey through chronic pain.
Her holistic approach, focusing not only on the physical but also on the mental, emotional, and even ancestral aspects of pain, provides a comprehensive framework for understanding and addressing chronic pain in ways that traditional models might not fully encompass.
Remember, healing from chronic pain is a journey that encompasses more than just the physical body. By integrating mind-body practices, understanding the underlying factors contributing to pain, and approaching oneself with kindness and curiosity, significant strides can be made towards recovery and a better quality of life.
Follow Andrea Moore Here:
Pain Archetype Assessment: https://welcome.drandreamoore.com/pain_response_assessment
Instagram: https://www.instagram.com/drandreamoore/
Website: https://drandreamoore.com/
Podcast: https://www.unweavingchronicpain.com/
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
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Mon, 04 Mar 2024 - 325 - Latest Running Research: Glute Activation/Injury Risk/Plantar Fasciitis/NSAIDs
Here are the research papers discussed in todays episode:
The Effect of Wearable-Based Real-Time Feedback on Running Injuries and Running Performance: A Randomized Controlled TrialHow to activate the glutes best? Peak muscle activity of acceleration-specific pre-activation and traditional strength training exercisesPredictors of Running-Related Injury Among Recreational Runners: A Prospective Cohort Study of the Role of Perfectionism, Mental Toughness, and Passion in RunningEffects of 3 Weeks Yogic Breathing Techniques on Sub-maximal Running ResponsesPlantar Fasciitis: An Updated ReviewLeg length discrepancy is not a risk factor for plantar fasciitisImmediate and Short-Term Effects of In-Shoe Heel-Lift Orthoses on Clinical and Biomechanical Outcomes in Patients With Insertional Achilles TendinopathyWhat is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping review
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention ChallengeRun Smarter YouTube Channel
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Mon, 26 Feb 2024 - 324 - Pro Running Spotlight with Patrick Reagan
In this episode, we shine the spotlight on ultra marathoner Patrick Regan, an accomplished athlete sponsored by GU Energy Labs. Patrick shares insights from his journey from marathons to ultramarathons, including his strategies for training, injury prevention, and nutrition. With a rich background in both competitive running and coaching, Patrick provides valuable advice for runners looking to make the transition to longer distances.
About Patrick Regan:
Ultra marathoner with impressive achievements in 50 miles, 100Ks, and 100-mile races.A seasoned running coach with a passion for helping others achieve their ultra running goals.Host of the Ultra Wizard Ramble podcastKey Highlights:
Transitioning from Marathon to Ultra: Patrick discusses the misconceptions about moving from marathon running to ultramarathons, emphasizing the importance of maintaining a strong running economy and the ability to metabolize calories efficiently over longer distances.
Injury Prevention and Strength Training: Insights into Patrick's approach to reducing injury risks, including his strength training regimen and tips for balancing running with strength and mobility work.
Nutrition and Fueling Strategies: Patrick shares his strategies for fueling during long runs and races, highlighting the significance of adapting calorie intake and hydration to meet the demands of ultra endurance events.
Training Insights: An overview of Patrick's typical training week, offering a glimpse into how he prepares for ultramarathons and balances high mileage with recovery and strength training.
Recovery Techniques: Patrick emphasizes the importance of recovery, including down weeks in training cycles and strategies for post-run and ongoing recovery to ensure longevity in the sport.
Connect with Patrick Regan:
Coaching Services: Learn more about Patrick's coaching philosophy and services at Patrick's Coaching Website.
Connect on Insta @patrickreaganrunning
Also check out the Ultra Wizard Ramble Podcast💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge
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Mon, 19 Feb 2024 - 323 - How I am Preventing Injuries in 2024
In this solo episode, Brodie shares insights into his personal strategy for maximizing performance while minimizing the risk of injuries. After a hiatus from racing due to COVID, he's now setting his sights on new challenges and meticulously planning his training regimen to stay healthy and competitive.
Key Highlights:
- Background and Motivation:Discusses the impact of COVID-19 on his racing and training routines.Shares past achievements in trail running and CrossFit, and how these experiences have shaped his current fitness goals.Introduces the decision to train for a Hyrox event, highlighting its blend of running, strength, and high-intensity workouts.Training Philosophy and Approach:Outlines a detailed weekly training plan, incorporating running, strength training, and specific workouts to prepare for the Hyrox event.Emphasizes the importance of gradual progression, avoiding abrupt changes in training load to reduce injury risk.Highlights the significance of structured planning, flexibility, and monitoring exercise intensity and recovery.Injury Prevention Strategies:Discusses the importance of considering past injuries and being mindful of potential risk factors.Shares practical tips for adjusting training based on physical cues and the need for acceptance if injuries do occur.Nutrition and Recovery:Talks about adjustments in fueling strategy to support increased training demands.Shares insights into recovery practices, including sleep, hydration, and the use of supplements to aid recovery and performance.Personal Reflections and Future Goals:Reflects on the mental and emotional aspects of training for a challenging event.Considers the long-term impact of his current training and lifestyle choices on his health and fitness.
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Mon, 12 Feb 2024 - 322 - Using Data to Prevent Injuries with Dr Bradley Neal
In this captivating episode, we sit down with Brad Neal, a distinguished academic and running researcher with a primary focus on patellofemoral pain, also known as runner's knee. Brad dives deep into the findings of his recent study titled "Using Wearable Technology Data to Explain Recreational Running Injury: A Prospective Longitudinal Feasible Study." This research offers groundbreaking insights into how wearable technology can be utilized to predict and prevent running injuries, marking a significant advancement in the field.
Study Overview: Brad elucidates the objectives and methodology of the study, emphasizing its focus on recreational runners and the use of wearable technology to collect data. The conversation sheds light on the study's design and its potential to transform injury prevention strategies.Findings and Implications: Brad shares the intriguing results of the study, highlighting the role of acute load by effort in running injuries. This segment offers listeners valuable insights into how monitoring effort, alongside traditional metrics like distance, can significantly reduce injury risk.Practical Takeaways for Runners: Learn how to apply the study's findings to your running routine. Brad offers practical advice on tracking effort and adjusting training loads to optimize performance while minimizing injury risks.
Key Highlights:This episode is a must-listen for anyone interested in enhancing their running performance and safeguarding against injuries. Whether you're a seasoned marathoner or a casual jogger, Brad's insights offer invaluable guidance on running smarter and healthier. Join us for this fascinating conversation and take the first step towards a more informed and injury-free running experience.
Follow Brad on Twitter: @DrBradNeal
Also follow his work with knee pain on instagram @TeamPFP and https://www.teampfp.com/Run Smarter YouTube Channel
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Mon, 05 Feb 2024 - 321 - Latest Running Research (Jan 2024): Disc Health / Gait Asymmetry / Foam Rolling
The papers we will review in this episode are:
- Impact of Running Exercise on Intervertebral Disc: A Systematic ReviewGait asymmetry in spatiotemporal and kinetic variables does not increase running-related injury risk in lower limbs: a secondary analysis of a randomised trial including 800+ recreational runnersFoam rolling and stretching do not provide superior acute flexibility and stiffness improvements compared to any other warm-up intervention: A systematic review with meta-analysis
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Mon, 29 Jan 2024 - 320 - The Science of Running Fatigued with Hannah Dimmick
Hannah has a Masters in Exercise Science and a PhD in Kinesiology specializing in wearable technologies. Her recent publication is titled 'Use of subject-specific models to detect fatigue-related changes in running biomechanics: a random forest approach'.
Today, we chat about fatigued running conditions and what practical lessons we can take from the recent research.
Key Topics Discussed- Injury Prevention and Biomechanics:Challenges in distinguishing myths from evidence-based practices in running.Research on Fatigue and Running Form:Exploration of how fatigue affects running biomechanics.Individual variability in response to fatigue.Wearable Technology and Running:Use of wearable devices to study running patterns and fatigue.Potential future developments in technology for running analysis.Practical Takeaways for Runners:Understanding personal running mechanics and fatigue response.Utilizing changes in biomechanics as signals for training adjustments.Future Research Directions:Integrating additional sensors and physiological data to enhance understanding of running fatigue.
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Mon, 22 Jan 2024 - 319 - New Research into Strength Training for Runners
In this episode, Brodie brings you up to speed on the latest research on strength training including a new paper titled: Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis
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Mon, 15 Jan 2024 - 318 - Keeping Your Feet Strong with Tim Bransdon (Re-Run: Feb 2020)
This episode highlights the importance of foot strength for running and everyday life with Tim Bransdon.
Can we overcome plantar fasciitis, heel pain, foot pain with functional strengthening? If so, how? We look at some practical tests you can perform at home to determine your level of foot balance, coordination, strength, spring & overall function.
Tim also talks about the role of orthotics for runners, foot shape and pronation. Does the structure of your foot determine your level of recovery, or does strength and function play a more important role?
If your plantar fasciitis is so severe that it is painful walking, Tim talks through your first steps to recovery. He discusses the importance of establishing the correct mindset and empowering you through careful stages of rehabilitation. Tim Bransdon is a podiatrist from Wollongong Podiatry and is also part of the Running Lab conducting StrongFeet programs for health professionals.
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Mon, 08 Jan 2024 - 317 - Anxiety States & Recovery Times in Runners
The podcast episode delves into a research paper titled "Anxiety State Impact on Recovery of Runners with Lower Extremity Injuries," exploring the correlation between emotional states and rehabilitation among runners. Here are the key points covered:
Emotional Reactions to Injury: The discussion emphasizes the emotional reactions runners experience when injured, including frustration, anxiety, fear of re-injury, and identity loss. Different personalities and emotional dispositions influence how individuals handle injuries and recovery.Study Design and Findings: The paper involved 41 participants with running-related injuries, assessing their anxiety levels, emotional states, and running mechanics. The results showed that while both highly anxious and low anxious groups improved during recovery, persistently high anxiety correlated with prolonged emotional distress, affecting recovery efficiency and running mechanics.Implications and Recommendations: The podcast explores the clinical implications suggested by the paper. It suggests strategies like positive mental state promotion, involvement in social running contexts, goal setting, gait correction techniques, and early screening for anxiety and depression to aid in rehabilitating injured runners.Conclusion and Insights: The conclusion highlights the challenges highly anxious individuals face in optimizing recovery and running mechanics. It underscores the need to consider emotional states alongside physical treatment in the rehab process.Run Smarter YouTube Channel
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Mon, 01 Jan 2024 - 316 - Mark's Run Smarter Success Story
The podcast episode features Mark, a competitive masters runner in his sixties, sharing his journey overcoming proximal hamstring tendinopathy (PHT). We start exploring his initial symptoms, mistakes made, setbacks, and successful recovery methods. Mark's proactive approach to understanding his condition, especially upon receiving a diagnosis, led him to discover Brodie's podcast dedicated to PHT.
Mark's injury originated from intense post-race training that exacerbated the PHT. Despite his initial resistance, Mark realized the importance of prioritizing rehab over running, a mental shift essential for recovery. His mistakes included running too much and participating in races prematurely. Gradually, he learned to follow prescribed exercise routines and mastered techniques like the deadlift, which significantly targeted the affected tendon.The conversation emphasizes the mental aspect of recovery, with Mark highlighting the significance of maintaining a routine, even during injury, for both physical and mental well-being. His dedication to sustaining a runner's routine, adjusting workouts, and staying positive played a pivotal role in his successful rehabilitation.
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Mon, 25 Dec 2023 - 315 - The Impact of Nutrition on Tendon Health
We delve into the crucial link between nutrition and tendon health. The episode centers on a systematic review titled 'The impact of nutrition on tendon health and tendinopathy: a systematic review' examining the impact of nutrition on tendinopathy. Emphasizing the importance of collagen synthesis in tendon health, the review explores the potential benefits of nutritional interventions, particularly collagen intake combined with vitamin C, in preventing and healing tendinopathies.
Despite limitations in the quality and variety of studies, the review hints at noteworthy findings. Excessive alcohol consumption appears to pose risks for certain types of tendinopathies, potentially inhibiting collagen synthesis. Collagen supplements show promise in improving clinical outcomes, yet optimal dosage and timing remain unclear.
Brodie highlights key advice from a nutritionist, Fran Taylor, advocating for seeking professional guidance, limiting alcohol intake, consuming a balanced diet rich in color and proteins, and cautiously considering collagen supplements.
Moreover, the episode outlines crucial steps for managing tendinopathies, including load management strategies, slow, heavy, progressive strength training, modifying aggravating factors, and bridging rehabilitation towards running goals.
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Mon, 18 Dec 2023 - 314 - Getting Faster at 60 with World Record Holder Dan King
Run Faster at Any Age: Discover the Secrets of World Record Holder Dan King! As we age, it's common to assume that our fastest days are behind us. But hold that thought! At 61 years old, Dan King shattered the world record for the 1 mile and is running faster times than anything he did in his 50s.
Dive deeper into Dan's remarkable story and gain access to his exclusive training tips and philosophies that defy conventional wisdom on aging and running.
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Mon, 11 Dec 2023 - 313 - Bone Stress Injuries in Runners Using Carbon Fiber Footwear (Patron Release)
This podcast episode delves into a detailed review of a 2023 study examining bone stress injuries in runners using carbon fiber footwear. The host, drawing from their experience as a physio and running enthusiast, explores the paper's findings, highlighting biomechanical changes observed in runners using these shoes. These changes, such as altered cadence, longer steps, and increased ground reaction forces, are linked to potential risks of bone stress injuries, particularly focusing on navicular bone injuries.
Five intriguing case studies of athletes experiencing midfoot pain after using carbon fiber shoes are analyzed, showcasing varying degrees of injury severity, diagnostic approaches, and management strategies. These cases shed light on the challenges of diagnosing and treating these injuries effectively, emphasizing the importance of prompt medical attention.
Throughout the episode, Brodie discusses the biomechanics of carbon fiber shoes, the impact on injury risk, and the intricacies of bone stress reactions versus stress fractures. They stress the extended healing timelines associated with navicular bone injuries, offering insights into diverse treatment approaches, ranging from non-weight bearing to surgical intervention.Overall, the podcast episode provides a comprehensive understanding of the complexities surrounding bone stress injuries in runners using carbon fiber footwear, combining research insights with real-life case studies to help listeners navigate and potentially avoid these challenges.
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Mon, 04 Dec 2023 - 312 - Your Sub 3hr Marathon Blueprint with Dr. Will
Dr. Will is a Runner, Triathlete, Coach and Running Scientist. Today, we discuss how any runner can improve their marathon times with paraticular focus on reaching a sub 3 hour marathon.
You will learn:
Benchmarks & prerequisites to start a sub 3-hour training blockRunning workouts to help achieve your marathon goalsCommon mistakes when attempting a marathon PBLittle tips & tricks to increase your odds of successEverything can be found at drwilloconnor.com
But you can check out Dr. Will's Insta & YouTube here.
Also check out the Performance Advantage PodcastRun Smarter YouTube Channel
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Mon, 27 Nov 2023 - 311 - Pro Runner Spotlight: Jared Ward
Jared Ward is an American long distance runner who finished sixth in the marathon at the 2016 Olympics.
His personal bests include: 28:36 10k, 1:01 Half marathon and 2:09 Marathon.Run Smarter YouTube Channel
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Mon, 20 Nov 2023 - 310 - A Roadmap to Recovery: From Fear to Safety
On today's episode, Brodie review a 2022 paper titled: From Fear to Safety: A Roadmap to Recovery From Musculoskeletal Pain
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Mon, 13 Nov 2023 - 309 - Pro Runner Spotlight: David McNeill
David McNeill is a Physio, Running Coach & Olympian specializing in the 5k and 10k events. David presented Australia in the 5000m at the Tokyo Olympics and has a 5k PB of 13:12 and 10k PB of 27:45.
Today, we follow the usual pro-runner spotlight theme and talk about the highs and lows of David's career, how he structures his training, alongside his race preparations.
Finally, I ask David his tips for anyone wanting to run a faster 5k.
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Mon, 06 Nov 2023 - 308 - Reasons for Buttock Pain in Runners
In today's episode, Brodie reviews a paper titled: Buttock Pain in Athletes: a Narrative Review
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Mon, 30 Oct 2023 - 307 - Pro Runner Spotlight: Sarah Klein
Sarah Klein is an Australian marathon runner competing in multiple marathons including Budapest in 2023. Sarah's second world championship was last year in Eugene where she placed a magnificent 14th. Her marathon PB is 2:30.49 and is the 14th fastest in Australian history.
In this pro-runner spotlight, Sarah shares her battles with injury, her training schedule that lead to a 2:30 marathon including her taper, fueling and carb loading strategy.
If you'd like to follow Sarah's running journey you can find her on instagram and facebook
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Mon, 23 Oct 2023 - 306 - The Cartilage Response to Running with Michaela Khan
Michaela Khan is a researcher from the University of British Columbia. She studies all things running biomechanics and discusses her recent systematic review and meta-analysis titled: The Influence of Running on Lower Limb Cartilage.
Michaela discusses the work that went into publishing the paper and what the final results concluded.
You will learn:
What influence running has on cartilageHow the cartilage responds after minutes, hours, days and months of running.How to maintain healthy knee and hip cartilageIf high mileage runners need to worry about their kneesWhat runners with mild-moderate osteo-arthritis need to doBecome a Patron! Choose your Tier Here
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Mon, 16 Oct 2023 - 305 - Think Away Your Pain
Brodie reviews the book: Think Away Your Pain and how it can translate to helping injured runners.
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Mon, 09 Oct 2023 - 304 - Gait Retraining for Performance, Treatment & Prevention with Dr. Izzy Moore
We have the legendary Dr. Izzy Moore who is a world-leading researcher in Cardiff. Izzy Moore has done a lot of work on gait-retraining and cadence changes. Today I pick Izzy’s brain on how a recreational runner can change their running technique to help their performance, overcome a running injury and injury prevention. Izzy shares the latest research on gait retraining for injuries, specifically ITB friction syndrome, patellofemoral knee pain and stress fractures.
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Mon, 02 Oct 2023 - 303 - Long-Run Distances for Marathon Prep
Learn how to optimize your marathon training plan and fine-tune your long-run strategy for your best race day ever. This episode unravels the critical missing piece to your marathon training puzzle. Working out what your long-run distance should be, if you are looking to run a personal best.
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Mon, 25 Sep 2023 - 302 - Flat feet: A Deformity, or Healthy Variant? with Ian Griffiths & Gabriel Moisan
Gabriel & Ian are the co-authors of a new paper titled: Flat feet: deformities or healthy anatomical variants?
Today, we discuss where the narrative of 'flat-feet is bad' came from and whether the theory correlates with the research.We also answer the question if people with flat feet are more injury prone and need interventions such as orthotics and stability shoes.
Papers mentioned in the episode:
Flat feet: deformities or healthy anatomical variants?
The effect of foot orthoses and insoles on running economy and performance in distance runners: A systematic review and meta-analysis
Flatfoot over the centuries: the background of current conservative and operative treatmentsBecome a Patron! Choose your Tier Here
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Mon, 18 Sep 2023 - 301 - Pro Runner Spotlight: Andy Buchanan
Andy Buchanan is an Australian runner who ran his debut marathon in 2022 with an impressive time of 2:12:23. He qualified and ran in the commonwealth games shortly after.
Listen in as Andy unpacks his training schedule, including weekly mileage, strength training, fueling, nutrition, recovery, psychology and every other element to make you a better runner.
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Mon, 11 Sep 2023 - 300 - Jen’s Chronic Pain Success Story (Mind-Body & Healing)
Jen has been dealing with chronic pain for a very long time but after a journey of self-discovery and unlocking the potential of the mind-body connection she has managed to return to running pain-free.
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Mon, 04 Sep 2023 - 299 - Becoming a Sustainable Runner with Tina Muir
Tina Muir is the founder and CEO of Running for Real, a support network and community for runners; a mother of two; and a former elite runner turned sustainability advocate. She hosts the Running For Real podcast and has now co-authored a book titled: Becoming a Sustainable Runner: A Guide to Running for Life, Community, and Planet
Check it out here: https://becomingasustainablerunner.com/
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Mon, 28 Aug 2023 - 298 - Pes Anserine Tendinopathy & Bursitis
This Episode dives into the research of Pes Anserine Tendinopathy & Bursitis including the anatomy, pathology, signs and symptoms, risk factors and treatment
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Mon, 21 Aug 2023 - 297 - Pro Runner Spotlight: Joel Tobin-White
Joel Tobin-White is an Athlete/Coach, Ex Pro Triathlete turned full-time runner and is the co-host of 'For the Kudos'.
Over his career Joel has clocked some impressive times including a 62min Half marathon, 13:38 5K and 28:47 10k.
On the podcast, we dive into Joel's career highlights, his injury woes, and how he has re-engineered his approach to training to reduce his injury risk.We also answer your questions including:
What does Joel think about running 2 sessions in 1 day?What are the early signs to know your are pushing yourself too hard?How how strength training is required when preparing for a triathlon?Should recreational runners do Km or Mile intervals like the pros? Or should it be based on time?Follow on Insta:
@Joeltobinblack
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Mon, 14 Aug 2023 - 296 - Gut Health for Running Performance with Chloe McLeod (Re-Run: Mar, 2020)
Chloe McLeod is an Advanced Sports Dietitian and co-owner of the Health Performance Collective. She also works with athletes including the Parramatta Eels Rugby team. If you want to progress in your running performance, you need the right advice around nutrition. Here are some of the topics we cover:
In this episode you will learn:
Subtle symptoms that might relate to poor nutrition.Signs of a healthy nutritional balanceWhat FODMAP and IBS is and how it effects our runningIs there a relationship between diet and injury?The miscommunication with implementing a low FODMAP diet.Training errors that can lead to gut issues.Become a Patron! Choose your Tier Here
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Mon, 07 Aug 2023 - 295 - The Most Common Marathon Mistakes
Brodie posted on some of the biggest running facebook groups 'What mistakes did you make in your first marathon?'
After 230 responses, Brodie collected these into 6 categories and breaks them down in today's episode.Become a Patron! Choose your Tier Here
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Mon, 31 Jul 2023 - 294 - How to Return to Speed & Hills Following Injury with Matthew Boyd
Matthew Boyd is a Physio, Running Coach and Host of the Adaptive Zone Podcast. Today, we brainstorm ways you can return to speed & hills safely following an injury.
Check out Matthew on Insta, Facebook, His Website and also his Running Fundamentals Course.
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Mon, 24 Jul 2023 - 293 - Ashley's Success Story
Ashley is a passionate running who has been suffering with PHT since 2014. Alongside her frustrating rehab, she also loves racing marathons. Particularly the Boston Marathon every year.
With trying to balance rehab with performance, Ashley struggled to see any real results until she started following the Run Smarter principles.
Listen to today's episode to learn how she managed to overcome this chronic condition and how you can find the balance between rehab and racing.
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Mon, 17 Jul 2023 - 292 - When You Need to Rehab but Want to Race
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Mon, 10 Jul 2023 - 291 - Re-Run: Is a Carbon Fibre Shoe Right for Me? with Simon Bartold (July, 2020)
Simon Bartold jumps on the podcast today to help clear the air on carbon fibre shoes. Simon is a Podiatrist and has spent several years working with the worlds best shoe brands on shoe manufacturing. He is world-class with the latest research on shoe science and performance & is THE expert to ask, 'Is a carbon fibre shoe right for you?'
We discuss how these are different to traditional running shoes, how the mechanics benefit a runner & how to best use this type of shoe.
To find out more on Simon please visit his website Bartold Clinical
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Mon, 03 Jul 2023 - 290 - Angela's Run Smarter Success Story
Angela is on the podcast today to share 6 insights she has learnt from her recovery. Here are the topics:
- Flare-ups are normalDon't be afraid of painRehab isn't all or nothingDon't be afraid to progress strengthInjuries suck & you are entitled to feel frustratedDon't let anyone else define your progress
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Mon, 26 Jun 2023 - 289 - Injury Chat Insights with Alex & Sarah (Patron Release)
In today's episode, Brodie breaks down two past injury chats from injured runners to help you with your own running rehab.
Brodie jumps on a call with Alex after receiving this message: "Hi Brodie, I Tackled Achilles tendinopathy and plantar fascia pain last year but now, the plantar fascia pain is now the main problem and has started flaring up again as I try to resume exercising after a long illness".From Sarah: "I’m doing the London Marathon in 4 weeks. I have PHT. I did 15 miles on Tuesday and I now can’t turn the pain off. It is constant. It also woke me up overnight. I really don’t want to withdraw/ defer my place…. If possible…"
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Mon, 19 Jun 2023 - 288 - Important Information About Bone Stress
This episode reviews a 2022 paper titled: 'Not all bone overuse injuries are stress fractures: it is time for updated terminology'.
Learn why stress fractures are so serious and are treated very differently to other running injuries.Discover that most bone stress injuries are not stress fractures, and why it matters.Brodie then discusses the grading system for bone stress injuries, alongside the likely time off running.Learn other considerations why predicting return to running including injury history, age, and other relevant factors.
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Mon, 12 Jun 2023 - 287 - Is There a Right & Wrong Running Shoe with JF Esculier (Re-Run: June, 2020)
In my opinion JF Esculier is #1 when it comes to evidence based clinic practice for treating runners. He has published several running related studies and is constantly updating his knowledge on all things running. JF does have a huge interest is shoe prescription relating to injury reduction, treatment & performance, so our discussion revolves around just that. We discuss when you should change running shoes, if it is okay to run in 1 shoe type, if we need running support & what we do for plantar fasciitis!!
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Mon, 05 Jun 2023 - 286 - Brodie’s Injury Update (Hip Flexor Pain)
Brodie talks through his recent hip flexor rehab journey and shares his insights to help you rehab your own injury.
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Mon, 29 May 2023 - 285 - Michaela’s Run Smarter Success Story
Michaela had been dealing with a tibialis posterior injury for several months without improvement. However, she is here to share her successes including rehab principles, strengthening exercises, running modifications, footwear recommendations, and pain guidelines in order to successfully complete a recent marathon!
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Mon, 22 May 2023 - 284 - Time Efficiency & Training Quality with Taren Gesell
Taren Gesell is the Owner of Mymottiv.com and is on the podcast today to help improve the quality of your training.
We cover common pitfalls runner's make with their training efficiency and what a weekly routine should look like.Listen to learn:
What an efficient training plan looks likeThoughts on stretching, foam rolling, and massage gunsHow to use training zonesRest days, strength days, and cross-training days.Mymottiv.com is the only app with training plan’s designed specifically for ordinary people who want to accomplish something extraordinary in endurance sports. Visit it now and take advantage of the NEW FREE TIER!
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Mon, 15 May 2023 - 283 - Managing Low Back Pain for Runners (Patron Release)
Today Brodie released a patron exclusive episode on how to manage low back pain. Brodie shares his experiences with low back pain before diving into topics such as:
The myth between core strength and low back painShould you activate your core when running?Is low back pain from poor postureInjections/medications/Surgery and scansBreathing tips with heavy liftingEffective Mobility exercises Back strengthening exercisesBecome a Patron! Choose your Tier Here
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Mon, 08 May 2023 - 282 - Re-Run: Knee OA misconceptions with Kevin Maggs
This episode we identify common misconceptions surrounding knee osteoarthritis and bust common myths you might have. Ideas around:
- What is knee OA?What causes knee OA?What are the consequences of having OA?What is the symptom timeline?What are common non-surgical treatments?
We also discuss the correlation between running and osteoarthritis. What some common symptoms are and if you can continue to run with OA. The answers might surprise you!
Kevin Maggs is an instructor for The Running Clinic in the US, he helps deliver sound evidence-based advice to runners and medical practitioners alike.
Link here for Kevin's twitter account: https://twitter.com/RunningReform
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Mon, 01 May 2023 - 281 - 10 Treatments to Avoid with Tendon Pain
This episode discusses a 2018 paper by Jill Cook titled: 'Ten treatments to avoid in patients with lower limb tendon pain'
Listen in to hear what treatments you should and shouldn't avoid including injections, scans, stretching and exercise.
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Mon, 24 Apr 2023 - 280 - Katie’s Run Smarter Success Story
Katie was dealing with persistent ankle and knee problems and was trying desperately to complete a half marathon. After a year of set-backs, she changed strategies and finally started building momentum. Katie is on the podcast today to share her frustrating moments and step-by-step guide for success!
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Mon, 17 Apr 2023 - 279 - Brodie’s Recent Injury Insight: Calf Soreness
Brodie talks about his recent dilemma with calf soreness and the strategies you can implement to reduce your risk of injury.
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Mon, 10 Apr 2023 - 278 - 6 Steps on How to Grow as a Healthy Runner with Duane Scotti
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. Today, Duane talks about his 6 step plan to grow as a runner which is available to download below:
[Download] How to Grow as a Runner 6-Step Plan
Also Race Day Blueprint- 10 Tips to Crush Your Race:https://learn.sparkhealthyrunner.com/race
Connect with Dr. Duane Scotti:· Instagram -@sparkhealthyrunner
· Join the Healthy Runner Facebook Community
· Subscribe to our YouTube Channel
· duane@sparkhealthyrunner.com
Healthy Runner Podcast:
· Spotify
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Mon, 03 Apr 2023 - 277 - Talking Marathons & Injury Prevention with Trevor & Angie
Trevor and Angie co-host the Marathon Training Academy and join me for a host hangout to talk about:
When is it okay to run with pain?What to look for in a training planThe link between life stress and injuryHow to sharpen your mental gameThe pain, rest, weakness downward spiralWhat to do when injuries aren’t getting any worse or any betterTips for preventing and better handling “hitting the wall”Overlooked but important aspects of a good training plan
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Mon, 27 Mar 2023 - 276 - A New Paradigm for Blister Management with Rebecca Rushton
Rebecca Rushton is a Podiatrist working with runners. On today's episode we dive into her two recent publications.
Paper 1: Friction blisters: A new paradigm to explain causation
Paper 2: Friction blisters on the feet: A critical assessment of current prevention strategiesListen now to learn the insights behind these research papers along with practical tips to treat and prevent blisters.
Also check out Rebecca's Free PDF download: The Ultimate Guide to a Blister-Free Ultramarathon Event
Rebecca's other links:
Website: https://www.blister-prevention.com/
Facebook, Insta, YouTube
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Mon, 20 Mar 2023 - 275 - Neuromuscular vs Aerobic Runners with Eoin Everard
Eoin Everard is a Physio, Pilates Instructor, has a PhD in Human Movement and is an Irish National Champion in the 1500m distance. On this episode, Eoin explains the difference between a Neuromuscular and Aerobic Runner including: How do we know which runner type we are? What is the key differences between groups? How can each runner type reach a performance PB? What weekly routines are different per runner type Check out Eoin's book titled: Get to the Line in the Best Shape Possible You can also send him an email: eoineverard1@gmail.com Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 13 Mar 2023 - 274 - When Acute Pain Turns Chronic with Kevin Maggs
Kevin Maggs joins us once again on the Run Smarter Podcast! Previously in episode 32 discussing Knee OA Misconceptions, Kevin talks today about the physiological influences on chronic pain. Also known as pain amplifiers, Kevin dives into areas such as diet, stress, sleep, hypoxia, fats, insulin surges, free radicals, immune cells, autoimmune processes and several other influences that heighten your pain levels and delay or prevent full recovery. Listen now to gain this crucial insight into recovery. To learn more about Kevin, check out his websites: https://livelyhealthclinic.com/ https://www.peakperformancecare.com/ Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 06 Mar 2023 - 273 - Nutrition Q&A with Stephanie Hnatiuk
Stephanie Hnatiuk is a sports dietician and is on the podcast to answer the Run Smarter Patron Questions, including: What are the benefits of collagen supplements? Should we change our diet throughout the year? What should we eat before running? What should we eat after running to enhance recovery? What sports nutrition supplements do you recommend? Check out Steph's new podcast titled: 'Fuel, Run, Recover'. Find Steph on Instagram: @steph.the.runners.dietician You can also check out her Fuel for Runners Course! Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 27 Feb 2023 - 272 - Rethinking Hydration with Andrew from Prepd
Andrew is on the podcast today to make you rethink your hydration strategy. He also introduces a new resistant starch product designed to keep you hydrated for longer and recover faster post workout. Listen to this episode to learn the most effective hydration strategy, the science behind resistant starch products, the effects of dehydration and fueling tips for your running. Learn more at https://prepdhydration.com.au/ Email: info@prepdhydration.com.au Insta: https://www.instagram.com/prepdhydration/ Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 20 Feb 2023 - 271 - Rob’s Rehab Success Story
This episode covers Rob's struggles and eventually, success with proximal hamstring tendinopathy. Hear his injury insights, mistakes and helpful tips for anyone looking to overcome their own running injury. Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 13 Feb 2023 - 270 - What to Focus on During the Off Season
This episode covers the follow question submitted by a run smarter scholar: "What should I focus on during the off-season 1 year before a marathon?" Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 06 Feb 2023 - 269 - Orthobiologics Effectiveness for Tendinopathy Treatment
This episode covers everything to do with Orthobiologics, PRP, stem call therapy and other injectables for the treatment of a tendinopathy. Resources and papers covered: Paper 1: Orthobiologics: Diagnosis and Treatment of Common Tendinopathies (2021) Paper 2: Application of Orthobiologics in Achilles Tendinopathy: A Review (2022) Paper 3: Effect of High-Volume Injection, Platelet-Rich Plasma, and Sham Treatment in Chronic Midportion Achilles Tendinopathy: A Randomized Double-Blinded Prospective Study. Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 30 Jan 2023 - 268 - Finding Your Ideal Cadence
In this episode Brodie answers a question submitted from a run smarter scholar: "Hi Brodie, I have slowly increased my cadence over time with a metronome over the past few months and I am now at 178 and feeling pretty comfortable with it. How do I know when I have found my "Ideal" cadence? Thank you!" Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 23 Jan 2023 - 267 - Q&A: Deload weeks/Running Post Stress Fracture/Faster 5k/Scheduling Strength Sessions
In this Q&A episode, Brodie answers the following questions: What is the best way to have a deload week? Reduction in volume, intensity or both? What is the best way to get back running after a stress fracture? How can I progress from a 21min 5k to a 20min 5k? How do I schedule 3 strength sessions into my week if I am running 4-5x per week plus cycling to work? Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 16 Jan 2023 - 266 - Glute Activation Myths with Rich Willy
Rich Willy is a Physical Therapist and PhD Running Researcher. Today, Brodie talks with Rich about glute activation including. How important are the gluteals during running? How effective are pre-activation exercises prior to running? Will glute exercises reduce your risk of injury? What to do if you have glute fatigue imbalance Follow Rich on instagram @montanarunninglab Also on Twitter @rwilly2003 Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 09 Jan 2023 - 265 - Q&A: Walk-Run Progressions/Strength Training for Results/Treadmill Firmness/Higher Cadence with Slow Running
In this Q&A Brodie answers the following questions: I had a run/walk progression question. I’m currently up to 8 run walk reps with 30 seconds for run and 75 for walking. Soon, I would like to increase the run time beyond 30 seconds. How much of an increase do you think is sensible? And when I do it, should I reduce the reps or increase the walk time so that I don’t overload the tendon? About how long does strength training take to show any results in running? How many hours a week of strength training would you recommend? I have a treadmill that has adjustable cushioning. I usually run barefoot on it. Is it more beneficial to have it on a firmer setting? Any advice on keeping the higher Cadence when running slow? I seem to speed up to keep up my cadence around 170. Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 02 Jan 2023 - 264 - Why Getting Your Injury Better can be Dangerous
It sounds counter-intuitive. Why would getting better be dangerous? Brodie explains the physical and psychological dangers of this phase of the recovery cycle along with useful tips to negotiate its treacherous waters. Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group
Mon, 26 Dec 2022 - 263 - Alexandra Ellis on Healthy Habits
Runners have in-built habits for success, and also for self-sabotage. How exactly habits are formed, and how to create or remove habits is the topic of today's podcast. Alexandra Ellis helps people move better and feel better with mobility work and strengthening exercises on her podcast the Body Nerd Show and also across Instagram and TikTok. Listen to find out: What process creates a habit How to increase the likelihood of success How to remove an unhelpful habit How to change your behaviour if you keep failing your goals Listen to The Body Nerd Show Podcast Find Alexandra on Insta @hollaformala https://www.tiktok.com/@aewellness Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group Run Smarter Course with code 'PODCAST' for 3-day free trial.
Mon, 19 Dec 2022 - 262 - Strength & Conditioning Progressions & Modifications (Patron Release)
Brodie goes through his favourite progressions and modifications of crucial strength training exercises for runners including squats, deadlifts, lunges and calf raises. Have a listen to his highly practical episode. Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group Run Smarter Course with code 'PODCAST' for 3-day free trial.
Mon, 12 Dec 2022 - 261 - Amy’s Run Smarter Success Story
Amy developed Proximal Hamstring Tendinopathy in late 2020 and has been battling with the ups and downs of recovery ever since. Recently, she has changed her rehabilitation routine and running approach and has seen tremendous gains. On the episode today, you'll hear Amy's success story and the elements of her recovery that weren't so helpful, along with the elements that eventually turned things around. Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group Run Smarter Course with code 'PODCAST' for 3-day free trial.
Mon, 05 Dec 2022 - 260 - A Running Shoe Q&A with Andrea Myers
Andrea Myers is a content contributor at Doctors of Running and is a qualified Orthopedic Specialist and PT. In this episode, Andrea answers your Patron questions all to do with running shoes including: How often should we replace running shoes? Is it okay to run on the road in my trail shoes? How do I know if Super Shoes are appropriate for me? When is it worthwhile to buy insoles? Make sure you check out the Doctors of Running on https://www.doctorsofrunning.com/ Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group Run Smarter Course with code 'PODCAST' for 3-day free trial.
Mon, 28 Nov 2022 - 259 - 5 Myths About Getting Scans with Marc Surdyka
Today's episode covers my conversation with Marc Surdyka, a physical therapist behind the E3 Rehab podcast, website and youtube channel. We discuss 5 myths about getting scans including: Myth: Imaging shows the cause of pain Myth: Imaging predicts outcomes Myth: If you fix the image, you fix the pain Myth: Imaging dictates rehab Myth: Imaging never matters E3 Rehab Video 1: 5 Myths on Scans E3 Rehab Video 2: Goldilocks Principle of Rehab Also Check out the E3 Rehab website Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group Run Smarter Course with code 'PODCAST' for 3-day free trial.
Mon, 21 Nov 2022 - 258 - Eric’s Tibialis Posterior Success Story
Eric is on the podcast to share his Run Smarter Success Story after battling Tibialis Posterior pain for 4 years. Learn his injury insights, along with the good moments and the bad moments of his journey. Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group Run Smarter Course with code 'PODCAST' for 3-day free trial.
Mon, 14 Nov 2022 - 257 - Q&A: Stability Shoes/Too Much Strength/Optimal Baseline Mileage/Post COVID/Downhill Running
In this episode, Brodie addresses the following running questions: How do I know if I need a stability shoe or if I should just work on strength and proprioception? How much strength training is too much for runners? And what are the signs? What is the optimal base mileage during the off season? What should you do returning to running after covid or other respiratory illnesses? What is the best way to build endurance and resilience to running downhill in the gym? Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group Run Smarter Course with code 'PODCAST' for 3-day free trial.
Mon, 07 Nov 2022 - 256 - Q&A: Gaining Confidence Post Injury/Escaping Injury Cycles/Shin DOMS/New or Old Shoes for Rehab
On this episode, Brodie addresses the following running questions: How would you combat the fear of returning to running following surgery/major injury? How can I get out of this never-ending pain cycle? How do I know if my symptoms are likely to be DOMS? Are new or worn-in shoes better coming back from an overuse injury? Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group Run Smarter Course with code 'PODCAST' for 3-day free trial.
Mon, 31 Oct 2022 - 255 - Return to Running Postpartum with Carrie Pagliano
Carrie Pagliano is a Pelvic PT and passionate runner helping people return to running postpartum. Carrie breaks down the myths, misconceptions and guidelines surrounding this phase in a runner's life and answers the following questions: 1.) What are the running postpartum guidelines? 2.) What symptoms dictate someone isn't ready for running? 3.) What elements should be included to help people return to running? 4.) What are some common Pelvic Floor myths? Find Carrie on Instagram or at CarriePagliano.com Also check out her podcast: "Fit Mom Postpartum" Run Smarter YouTube Channel Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android Podcast Facebook group Run Smarter Course with code 'PODCAST' for 3-day free trial.
Mon, 24 Oct 2022
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