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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Brodie talks through his recent hip flexor rehab journey and shares his insights to help you rehab your own injury.
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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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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 like
- Thoughts on stretching, foam rolling, and massage guns
- How to use training zones
- Rest 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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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 pain
- Should you activate your core when running?
- Is low back pain from poor posture
- Injections/medications/Surgery and scans
- Breathing tips with heavy lifting
- Effective Mobility exercises
- Back strengthening exercises
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This episode we identify common misconceptions surrounding knee osteoarthritis and bust common myths you might have. Ideas around:
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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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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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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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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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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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 plan
- The link between life stress and injury
- How to sharpen your mental game
- The pain, rest, weakness downward spiral
- What to do when injuries aren’t getting any worse or any better
- Tips for preventing and better handling “hitting the wall”
- Overlooked but important aspects of a good training plan
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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 strategies
Listen 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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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
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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/
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Stephanie Hnatiuk is a sports dietician and is on the podcast to answer the Run Smarter Patron Questions, including:
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!
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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/
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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.
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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?"
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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.
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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!"
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In this Q&A episode, Brodie answers the following questions:
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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
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In this Q&A Brodie answers the following questions:
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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.
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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
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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.
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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.
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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/
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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:
E3 Rehab Video 1: 5 Myths on Scans
E3 Rehab Video 2: Goldilocks Principle of Rehab
Also Check out the E3 Rehab website
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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.
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In this episode, Brodie addresses the following running questions:
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On this episode, Brodie addresses the following running questions:
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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"
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Maryke is a physiotherapist and has collaborated with an App developer to create 'Exakt', an app for runners looking to rehab their injuries or reduce their injury risk with easy-to-follow routines.
Apart from discussing this app, Maryke dives into her top 3 domains runners need to consider to reduce their injury risk. We will cover:
1.) The running warm-up
2.) Strength Training
3.) Training Schedule
Check out her new app 'Exakt' which can be found here
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Brodie updates the Run Smarter Scholars on Shin Splints by recapping a past podcast episode on this topic along with fresh new tips.
Recap episode 1: Talking Shin Splints with Dr Duane Scotti
Recap episode 2: Shin Splints is there a Solushin with Ben Lindsay
Answering the Patron Questions:
1.) Karen: Any updates on bone vs. muscular issues and/or when you should be more concerned about the former?
2.) Craig: What are the main causes of shin splints?
3.) Stephanie: Is it okay to ice shin splint soreness after running?
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Frank Sanchez is a Physician Associate and has been a medical director of the Lifetime Fitness Miami Marathon.
Today, the Run Smarter Patrons have submitted questions to Frank on how to survive and thrive as a masters runner. I ask:
1.) Would you recommend increasing or decreasing the amount of cross-training as athletes get older?
2.) Is it okay to train for a marathon with only easy, long and tempo runs?
3.) I get injured every time I run more than 3 days per week. Is this a function of a masters runner?
4.) Should we increase or decrease strength training as we get older?
5.) Are there any dietary changes for master runners?
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Brodie updates the Run Smarter Scholars on ITB Friction Syndrome by recapping a past podcast episode on this topic along with fresh new tips.
Learn about the ITB structure and what ITB friction syndrome is, before exploring potential running risk factors.
Listen to this episode if you want a deep insight into the prevention, treatment and management of this condition.
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Rowena Field is a Physiotherapist and Researcher in Chronic Pain and Nutrition. She is also involved in the STEPP program which focuses on 'Solutions, Tools & Education for Persistent Pain'.
Today, Rowena talks about the role diet has on pain sensitivity and her research on low-carb and keto diets for pain management. Listen to learn the role of glucose and ketones in body inflammation and the changes you need to make to have a positive impact.
Click here to learn more about the STEPP program
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Brodie recaps the previous podcast episodes surrounding Patellofemoral Pain including:
- Talking all things Runner's Knee with the boys from That's Running
- What Brodie has learnt from Patellofemoral Pain
- Catastrophising and Kinesiophobia hindering your recovery
After reviewing the takeaways from these previous episodes, Brodie shares 5 new updates to help with injury prevention and rehabilitation of this condition.
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Claire Bartholic is a running coach focusing on science-backed training, nutrition, and mental strength techniques. She is also the host of the Run to the top podcast and the Planted Runner Podcast.
In this episode, Brodie and Claire talk about how and why runners should implement strides into their training. Including:
- What are strides?
- Who should implement strides?
- What is a good starting routine?
- How should strides change throughout various phases of a race preparation?
- What are some common mistakes made when doing strides?
Check out Claire's new podcast & website: The Planted Runner
And Claire's Instagram: @theplantedrunner
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By popular demand, this is an updated episode covering the old and new information about Proximal Hamstring Tendinopathy. Brodie recaps the previous two episodes on this condition including:
- Why your hamstring tendinopathy isn't getting better with Maryke Louw
- What Brodie has learnt from Proximal Hamstring Tendinopathy
After reviewing the takeaways from these previous episodes, Brodie shares 5 new updates to help with injury prevention and rehabilitation of this condition.
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Peter Brukner is a Medical Doctor and Sports Medicine Physician who has worked with elite national and international sporting teams. After a revolutionary personal experience, Peter shifted his career focussing on the role of carbohydrates in our bodies and how the experts got food and diet so wrong.
He published a book titled 'A Fat Lot of Good' and is on a mission to better educate the western world about diet and inflammation.
I talk to Dr. Brukner about the role of inflammation in relation to healthy and injured recreational runners and explore how an improved diet can help minimise pain, overcome injuries and assist in athletic performance.
Book: A Fat Lot of Good
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McKale is a dietician and runner and has a big passion for iron. Today, McKale answers the remaining patron questions including:
Check out McKale on Twitter @McKaleDavis
Or ask her a question at mckale.montgomery@okstate.edu
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McKale is a dietician, runner, and has a big passion for iron. Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen to the body. Today, McKale talks about the role of iron, why it is important for runners and what you should do if deficient.
Throughout the interview, Mckale talks about:
Check out McKale on Twitter @McKaleDavis
Or ask her a question at mckale.montgomery@okstate.edu
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Today's episode covers a question submitted by a podcast listener:
“Do you consider rehab exercises to count towards strength training? I do my 15-20 minutes of exercises that were prescribed for a hamstring injury 5 days/week, but also try to do strength training 3 days/week for 30 minutes. So when I do all that, plus run 50-60 miles per week, it’s like a full-time job! Can I condense all this without sacrificing strength?”
Brodie discussed the general guidelines, principles and frequencies of rehabilitation exercises and strength exercises. In addition, how do these variables change when the injury gets better or experiences a flare-up.
Tune in to learn how to schedule your week and create an efficient, effective weekly routine to better serve your running and recovery.
Check out the new Run Smarter YOUTUBE Channel
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The reason why women sustain more soft tissue injury than men during physical activity is unknown. Studies may indicate that tendons in women have a lower rate of new connective tissue formation, respond less to mechanical loading, and have a lower mechanical strength, which may leave the tissue more susceptible to injury.
Brodie reviews a paper titled: 'The adaptability of tendon to loading differs in men and women' and lists several key takeaways and interpretations for male and female athletes when training and rehabilitating their injuries.
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Brodie reviews a 2022 paper hot off the press titled 'Spatiotemporal and Ground-Reaction Force Characteristics as Risk Factors for Running-Related Injury'.
The purpose of this study was to identify risk factors among spatiotemporal and ground-reaction force characteristics in recreational runners and to investigate whether shoe cushioning modifies the association between running biomechanics and injury risk.
Brodie dissects each element of this paper and the surprising results.
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Maddie is a recreational runner who has had bilateral plantar fasciitis for over 5 years. She has faced debilitating symptoms including intense pain, pins and needles and burning sensations which dramatically altered her social life. Cooking, shopping, walking the dogs and playing with her son were sometimes ceased because the pain was so bad. Despite periods of time not running, the pain continued.
Maddie shares her newfound improvement after actively researching pain science and implementing exercises such as mindfulness, deep breathing and mantras into her regular routine. She talks about the sudden change of symptoms, the relevance of heightened awareness to an injury and her new understanding of having a flareup.
Listen to this episode to gain insight into the bio-psycho-social side of pain and the practical tips you can make to enhance your recovery.
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Tomasz Drybala is a flow and mindful running teacher, extreme runner and author of 'Flow-up: Get rid of anxiety, stress and overwhelm and unlock focus, creativity and joy'.
In this episode, Brodie and Tom talk about flow state, including the benefits, purpose, and the factor that enhance and inhibit flow state.
Tom also talks about his upcoming challenge which involves almost 25,000 miles of running from New York to London.
Tune in to learn about running mindfulness and active meditation to help your running performance, your emotional state, and your recovery from injury.
Follow Tomasz's incredible journey on instagram
Learn more about his online community and courses at https://tomaszdrybala.com/
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Brodie starts with exciting new developments on the run smarter book and YouTube channel before providing a recap of pain science. Pain is influenced by physiological, psychological and social variables and when considering pain and recovery, your thoughts and emotions can play a significant role.
Listen to this episode to learn about psychological elements that can enhance your recovery and why CBT or cognitive behavioural therapy can play a crucial role.
The premise behind CBT is:
- What we think
- Affects how we feel emotionally
- Affects how we feel physically
- Affects how we act and behave
CBT is taking the bio-psycho-social influences and applying them to your advantage. Tune in to this episode to learn how.
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Angelo Gingerelli is a strength and conditioning coach at Seton Hall University and co-author of the book Finish strong: Resistance training for endurance athletes.
Today Angelo answers the below questions submitted by the podcast patrons:
You can find the book Finish strong on amazon
Follow Angelo and the book on insta @finish_strong_book
Email your questions to angelo.gingerelli@gmail.com
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Paul Ingraham is a Vancouver science writer and a former Registered Massage Therapist. He left that profession over concerns about pseudoscientific beliefs and practices and went on to create PainScience.com, a website about the science of pain, injury, treatment, and rehab, where he has published hundreds of articles and ten books on these themes, the most successful of which is his guide to the tricky topic of “trigger points.” Today, Paul talks with Brodie about the science behind trigger point release, myofascial release and other manual therapies.
This candid conversation reveals our real understanding of manual therapy and the careful steps runners need to make when being treated by therapists.
Check out Paul's website and books here PainScience.com
More trigger point info: https://www.painscience.com/index-trigger-points.php
Also check Paul's book: https://www.painscience.com/tutorials/trigger-points.php
Relevant links based on our conversation:
https://www.painscience.com/articles/does-fascia-matter.php https://www.painscience.com/articles/does-massage-work.php https://www.painscience.com/articles/counterstimulation.php https://www.painscience.com/articles/placebo-power-hype.php
Follow follow Paul on twitter
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Over the past few years, Kristina managed a few running niggles and running-related injuries due to spikes in training load. What resulted was a long-standing proximal hamstring tendinopathy which was getting harder to manage.
Kristina jumped on a free injury chat and got the ball rolling with her run smarter journey. She then looked up some research papers on PHT and started progressive strength training.
Still managing to run, Kristina followed many of the Run Smarter principles and shares them all in today's episode.
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When injured, one of the worst fears for an athlete is the possibility of losing fitness. This can be of detriment as runners often continue to run and irritate their injury based on this fear.
In today's episode, Brodie covers a paper titled: 'Time course of loss of adaptations after stopping prolonged intense endurance training'.
We investigate the loss of Vo2 Max and HR max with 12, 21, 56, and 84 days of rest along with countermeasures to mitigate this decline.
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Today I interview sports dietitian Stephanie Hnatiuk to answer all your Facebook questions including:
Explore Steph's website https://www.stephaniehnatiuk.com/
And follow her instagram @steph.the.runners.dietitian
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In today's episode, Brodie answers four listener questions:
1.) I have been diagnosed with anterior compartment syndrome about 10+ years ago., the treatment options I was given were to change my shoes to something more supportive or fasciotomy surgery. In the past 2 months, it has flared up and is really painful. Do you have any tips and knowledge for me?
2.) What type of plyometric exercises would be good to start, especially when you are coming off an injury or several injuries. I am interested in hearing some basic exercises that you can start with and maybe a progression.
3.) Stride length is often impacted by PHT. What plyometric and end-range exercises would you recommend to try and get back to the previous stride length?
4.) When you are rotating pairs of shoes is it okay for them to have different stabilities. For example, I generally run in a more neutral shoe but I also have a stability shoe that will help correct over-pronation, just because they will help offload different parts of the body. So, I was wondering if it would be okay to rotate between both of them?
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The son of a novelist, Matt Fitzgerald has a special passion for writing books. His best-known titles include Racing Weight, 80/20 running, Brain Training for Runners, and Triathlete Magazine’s Essential Week-by-Week Training Guide.
Today, Matt answers patron questions all to do with the 80/20 principle. Such as:
- Can 80/20 work for athletes with high resting heart rates?
- Does the 80/20 principle work for all types of runners, from speed, distance, low to high mileage?
- Is there a way to determine what speed dictates 80%?
Lastly, Matt talks about his upcoming book titled, Run like a pro, even if you're slow. We dive into the key principles of the book and where you can get it!
https://www.8020endurance.com/
Follow Matt on Twitter and instagram
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Chris is a UK based physio and researcher. His past research has focused on running techniques for injury prevention and performance.
In today's episode, I talk with Chris about his opinion on the load versus capacity relationship to reduce the risk of injury.
Chris details the sequence of events from acute fatigue, to microscopic tissue damage, macroscopic tissue damage, tissue failure and eventually, injury.
Our conversation dives into the factors that influence loads such as training errors, rapid changes, footwear and terrain, along with factors that influence the body's capacity like age, previous injury, sleep and psycho-social factors.
Click here to find Chris on Twitter
Check out Chris' website https://www.extramilehealth.com/
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Paul Ingraham is a Vancouver science writer and a former Registered Massage Therapist. He left that profession over concerns about pseudoscientific beliefs and practices and went on to create PainScience.com, a website about the science of pain, injury, treatment, and rehab, where he has published hundreds of articles and ten books on these themes, the most successful of which is his guide to the tricky topic of “trigger points.” Today, Paul talks with Brodie about the pros and cons of medical scans. When injured, a diagnosis can help calm down the anxieties and confusion about recovery, but is getting medical scans always the answer?
We dive into the protocols and presentations that may indicate getting a scan and the precautions one must consider.
Lastly, Paul talks about the myths and misconceptions about bone stress injuries and the general consensus on stress fracture management.
Check out Paul's website and books here PainScience.com
Follow follow Paul on twitter
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Chad Miller was battling niggles and struggling to see performance gains with his running schedule. After jumping on a free injury chat with me, he learnt the principles of a well-balanced training plan.
Six weeks later I received this message:
“Hi brodie. I wanted to send a huge thank you for our webchat a month or so ago. I've been using the excel log chart and my running has massively improved. I am injury and niggle free and for the first time since I started running in 2018. I raced ten kilometres last week and came within eight seconds of a PR without planning it and having more in the tank. I'm only halfway through my training block with this approach but it's really been a game-changer. At forty-two years old I am achieving a lot more than I did in my peak years”.
I got Chad on to talk about his process including his past training philosophy, his current process and the keys to his success.
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Research shows that power and plyometric exercises can enhance running performance. In today's episode, Brodie discusses five high-intensity workouts you can implement throughout the week along with practice takeaways and tips.
Workout #1: 6 rounds (24 squats, 24 double-unders, 24 plyo lunges, 400m run).
Workout #2: 20 min AMRAP (10 push press, 10 Kettlebell swings, 10 box jumps).
Workout #3: 5 rounds (20 walk lunges, 30 box jumps, 20 wall balls,15 push-ups).
Workout #4: For Time: (600m run, 30 Lateral skaters, 20 Air Squats, 10 DB Snatches, 400m run, 30 Lateral skaters, 20 Air Squats, 10 DB Snatches, 200m run).
Workout #5: 9-minute AMRAP (20 Mountain climbers, 10 Air squats, 200m run).
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Brady Holmer is an endurance athlete, avid runner and PhD student in cardiovascular physiology. In this episode, we talk about exercise on heart health including:
- At what point can running become detrimental to cardiovascular health?
- What training is best for cardiac collatereralization?
- Is it okay to race 20-30 beats per minute above your training heart rate?
- Is there a certain threshold where cardio health is counterproductive for performance and also longevity?
Twitter: @B_holmer: https://twitter.com/B_Holmer
Website: https://www.bradyholmer.com/
Substack: https://bradyholmer.substack.com/about
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Brady Holmer is an endurance athlete, avid runner and PhD student in cardiovascular physiology. In this episode, we talk about exercise on heart health including:
- At what point can running become detrimental to cardiovascular health?
- What training is best for cardiac collatereralization?
- Is it okay to race 20-30 beats per minute above your training heart rate?
- Is there a certain threshold where cardio health is counterproductive for performance and also longevity?
Twitter: @B_holmer: https://twitter.com/B_Holmer
Website: https://www.bradyholmer.com/
Substack: https://bradyholmer.substack.com/about
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Today, Brodie releases an exclusive patron episode onto the main feed which discusses the key principles of injury management. In particular, will an injury get better on its own.
If you'd like to become a patron for $5 per month and receive these exclusive benefits along with contributing to the future content, sign up here: Become a patron!
Brodie starts with discussing the injury adaptation zone and why some injuries revert back to a pain-free state quickly, while others persist. These include:
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Today we have coach Campbell Maffett on to answer a few Q&A's from previous episodes. Campbell has been coaching for over fifteen years which includes a level 2 advanced recreational running, world Athletics Level 3 Middle & Long Distance and a Triathlon Australian Level 2 performance coaching qualification.
Campbell coaches the 'Love the Run' group (www.lovetherun.com.au) and a free kids run group called Kids Run Club (www.kidsrunclub.net).
I throw four questions to Campbell from past Q&A episodes to gain his insight. Here are the questions way cover on today's episode:
1.) How do you plan a speed goal and a marathon goal at the same time?
2.) Can low-intensity cross-training be considered in the 80/20 intensity distribution rule?
3.) What exercises can help increase uphill running?
4.) What are the advantages and disadvantages of running shorter distances more often versus longer distances less often for injury prevention and marathon preparation?
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Jen had been battling plantar fasciitis after building up her running mileage in 2016. What followed was a prolonged, frustrating process of self-treatment including a foot boot, night splint, ice, foam rolling, stretches and orthotics.
In 2019, Jen finally had her injury assessed and treated by a health professional but symptoms still lingered for another few years. Medical attention called for an x-ray, cortisone injection, strengthening, dry needling and strength training.
After a lengthy process, Jen shares the moment your recovery finally turned a corner and the aspects of her rehabilitation that created the positive result.
Jen is back to running 25 miles per week and has completed two half marathons with ironman ambitions. Hear her mistakes and the major influences of her success.
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Brodie Chats with Podiatrist, researcher & podcast host Ian Griffiths about different running foot conditions and answers your patron questions: 1.) Big toe OA: Patron question: Any tips for managing great toe arthritis? Also, can the loss of function due to this condition create problems elsewhere? 2.) Sinus Tarsi syndrome: Patron question: Are there any management recommendations for sinus tarsi syndrome? 3.) Plantar plate: Patron question: What is your take on strengthening/rehab for plantar plate injuries? 4.) Fat Pad pain: Patron question: Is it possible to increase the thickness of fat pads on feet or at least prevent a decrease with age? 5.) Morton's neuroma: Patron question: Are there any exercises that are likely to aggravate Morton's neuroma? Other patron Qs: "I have a couple of distinct pains in my feet. When I am running there is no pain, post-run - hours later, I have a strong burning to the side of each foot and heels. "What foot exercises, if any does Ian recommend for persistent Achilles Tendinopathy?" "What does Ian recommend for footwear outside of running from an injury prevention standpoint" "I constantly get sore toes (aching). I have plenty of toe room, shoes are good length/width, I have changed shoes with the same outcome". Find Ian's podcast by searching 'Podchat Live'
Visit his website at https://sportspodiatryinfo.co.uk/
Twitter: @sports_pod & @podchatlive
Instagram: @sportspodiatryinfo
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Jason Fitzgerald is a running coach and creator of the strength running website, podcast and YouTube channel.
In today's episode, Jason shares crucial knowledge on developing the perfect taper strategy so you can perform at your best.
We uncover the adjustments needed to be made to your running frequency, intensity and weekly mileage in order for you to feel fresh on race day.
Jason also shares his expertise on recovery (AKA deload) weeks. When are they necessary? Should they be implemented for every runner? What adjustments need to be made?
Lastly, Jason talks about the common mistakes he sees with runners when implementing a taper without guidance. This is truly an episode to listen to if you are preparing for an upcoming race.
Check out the strength running website, youtube and podcast
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Eric Hegedus is a Professor, physical therapist, clinician, scientist and researcher. We discuss his paper titled: 'Physical performance tests predict injury in national collegiate athletic association athletes: a 3-season prospective cohort study'.
This paper had athletes of all sports go through a series of active motion, power-based, hip stability, flexibility and motor control tests during their pre-season to assess if there were any correlation with future injury.
Apart from the exciting developments within this study, Eric touches on the key takeaways and practical tips for runners. Eric has a fascinating insight into the ability to predict future running-related injuries which every runner needs to know.
Lastly, Eric shares his thoughts on early detection for injury and if there are any early warning signs that should not be ignored.
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Matt is a repeat guest from the Doctors of running and a running shoe fanatic!
Our discussion on today's episode starts with shoe expiry dates. Matt gives his opinion on when it is time to buy new running shoes and what variables play a role in running shoe wear and tear.
Next, we explore the different features of a shoe that you need to consider when buying a new pair. Matt discusses comfort, flexibility, stability, upper, drop, weight and many other features.
Matt also shares his recommendations on shoe brands for beginner runners, performance-minded runners and his take on maximalist versus minimalist.
Follow Matt's work by visiting the doctors of running website, youtube, podcast and insta.
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(Description from the Everyday Ultra podcast with host Joe Corcione)
It’s never fun dealing with injuries when it comes to ultrarunning; especially when it prevents us from doing the things we love to do the most.
That’s why I invited today’s guest, Brodie Sharpe, onto the show to give you an absolute masterclass in preventing and rehabbing running-related injuries. And when it comes to this subject, there’s no better person to go to than Brodie!
Brodie is a renowned physiotherapist who, over the last 8 years, has helped hundreds of runners repair and reduce running-related injuries. He is also the host of the Run Smarter Series Podcast, a show dedicated to helping you become a better and healthier runner. His podcast is ranked in the top 1.5% of podcasts globally.
Before this podcast interview, I personally worked with Brodie to heal an awful IT-Band injury I had that was preventing me from running. But, with Brodie’s incredible insight and coaching, I was able to heal the injury in 4 weeks (whereas it took me 3 months to heal the same injury when I had it a couple of years ago). Brodie is the real deal!
In this episode, Brodie and I chat about the biggest mistakes and misconceptions that people have when it comes to injuries, what steps you can take to make sure you reduce the risk of injury, and the most impactful ways to sustainably rehab injuries so you can get back to running.
Find the Everyday ultra podcast here:
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Today, Brodie answers these listener questions:
1.) "If an experienced runner is forced into taking downtime for either an unrelated injury, illness, or just life getting in the way for an extended period of time, how slow should the “come back” be when they start running again?"
2.) "Can you highlight some common cross-training injuries? Especially like cycling/swimming as injured runners tend to turn to them, so to prevent them getting an overuse injury as well from cross-training?"
3.) "In a situation where a beginner runner is dealing with very tight calves muscles due to weakness and is recommended strengthening such as calves raises. What do you do when the muscles feel even worst?"
4.) "I'm following a running program from 80/20 Endurance that plans 5-6 running days per week. That's too much because I'm currently running 3 days per week with strength training 3 days, opposite to running days. If I want to increase to 4 or 5 running days per week how should I maintain the strength training?"
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Today, Brodie answers these listener questions:
1.) Is running on asphalt harmful?
2.) For easy runs/base training does HR have to be aerobic zone (eg. on Garmin watch)?
3.) Should I trust my Garmin? Recovery time is whack and I feel great when it says I need rest.
4.) Should those with a lot of experience in both the marathon and with strength training lift heavy during their marathon training segment or scale back?
5.) Have you seen enough benefit for runners to spend time on learning Olympic lifts to use in their strength sessions?
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Jay is a physical therapist, author, expert in biomechanical analysis and the creator of the mobo board.
On this episode, Jay dives into the importance of foot function that all runners should consider. Jay shares the foundational exercises and tests you can perform to determine your foot's level of coordination, stability and strength.
We also touch on minimalist footwear, orthotic prescription and Jay's favourite foot strength exercises.
Finally, Jay speaks about the most common mistakes and misconceptions he has witnessed in his decades of work.
Check out Jay's website www.anathletesbody.com and www.moboboard.com
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In preparation for the run smarter book, Brodie shares his tightrope walking analogy to help runners comprehend the components that increase or decrease their risk of injury.
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In today's episode, Brodie replies to a listener question:
“I have had PHT bilaterally for close to a year and have also had bilateral chronic plantar fasciitis for many years. On one of the podcasts you mentioned when there are bilateral tendon issues, that may raise some red flags that there may be another contributing factor going on".
"Any suggestions of other medical areas beyond muscular that I should consider looking into would be greatly appreciated. Thank you again for your educational and enlightening sessions on PHT”.
Brodie dives into this question and makes reference to a paper titled: Pathogenesis of tendinopathies: inflammation or degeneration?
This episode is broken down into 5 categories:
- Genetics
- Mal-alignment
- Training loads/compensation
- Intrinsic ailments
- Aging
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Damian McMahon is a physiotherapist from Ireland and also the creator of the Outlier nordic T-bar. This device is designed to make eccentric nordic exercises accessible within your house and without complicated set-ups.
Brodie tried out the t-bar personally and decided to chat with Damian about the idea behind his device.
We also cover useful information to help runners strengthen their hamstrings along with Damian's 3 tips to reduce your risk of a hamstring strain.
Learn about the outlier nordic T-bar on Instagram
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Duane Scotti is a Physical Therapist, Run Coach and host of the Healthy Runner Podcast.
Today, Brodie and Duane talk about base training. Duane goes through:
- What is base training and what are the essential components?
- What are the benefits of base training?
- What are some common mistakes runners make when incorporating base training?
- How should we progress our weekly mileage, long runs and incorporate deload weeks into our training?
Lastly, Duane answers a question from a podcast patron: "How does a runner increase their base when training for an ultra? Is it different when handling large running volumes?"
Visit Duane's home base at https://sparkyourtraining.com/
Check out Duane's podcast by searching 'The Healthy Runner' in your podcast directory.
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In today's episode, Brodie reviews a 2019 paper titled 'World-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo Runs'.
This paper examines world-class athletes and their training habits in a 10-week lead-up to their goal event. They analyse all different training sessions including:
- Easy runs
- Tempo runs
- Long-interval training
- Short-interval training
- Competition
- Time trials
Will the results uncover the secret sauce of training? Brodie goes through the conclusion and adds his thoughts and interpretations.
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This episode is dedicated to those who have been struggling with minor, yet stubborn symptoms.
Brodie consults a lot of injured runners who are puzzled when their injury doesn't get worse but isn't getting better. We uncover the troubleshooting and reasons behind injuries getting stuck in limbo and how you can overcome them.
Brodie starts by discussing common reasons why an injury can become so stubborn and dives into the nature of an injury as well as the motivation levels of the runner.
Finally, Brodie talks about his 8 takeaways if you're facing a stubborn injury that isn't getting better or worse.
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Brodie unpacks the causes, treatments and management principles of lower-limb muscle strains:
Tune in to this episode to learn:
- The differences between a grade 1,2 and 3 muscle strain.
- Common areas for runners to develop muscle strains, and why they occur.
- Early management effectiveness. Including rest, ice, compression, elevation, compression and anti-inflammation medication.
- Advice around loading and running with a strained muscle.
- Week 1 management of hamstring strains and calf strains with exercise examples for each.
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In today's solo episode, Brodie dives into his tips to help runners who are managing multiple injuries.
When injured, it can be tough to plan a running schedule, find cross-training options and find time for rehabilitation exercises. However, this problem gets a lot more complicated when facing more than one injury at one time.
Brodie breaks down this episode into four phases to help you with your injury management:
Phase 1: Finding the running dosages and running modifications for all current injuries.
Phase 2: Finding a cross-training alternative, along with modifications to not flare-up injuries.
Phase 3: Ways to successfully manage the time to rehabilitate all injuries with rehab exercises.
Phase 4: Uncovering the most proactive, efficient strength training program while dealing with multiple injuries.
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In today's episode, Brodie talks about the difference between an innocent niggle and an injury. Brodie breaks down his own ideas, thoughts and definitions between the two experiences and the symptoms, characteristics and treatment approaches for reach. Listen in to learn:
- How long a niggle should last.
- At what point a niggle carries over into an injury
- What relevance you should give niggles
- What the treatment response should be for both a niggle and an injury.
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Lindsey is a PT and also competed as a 4-year scholar-athlete playing soccer. Furthering her career she became a board-certified Orthopedic Clinical Specialist in 2016. She then completed the University of Chicago Medicine Orthopedic Manual Therapy Fellowship in 2019.
Her clinical and research interests include treating runners and triathletes, people with chronic and persistent pain, and people with femoroacetabular impingement (FAI) syndrome.
She is an avid marathon runner and long-course triathlete and It was her own hip journey with FAI and a labral tear that sparked her interest in helping others with hip issues get back to doing the things they love.
We dive into the definition, pathology and clinical signs of FAI along with the likely contributing factors in running.
Brodie and Lindsey also discuss the prevalence of incidental findings with MRI scans and the asymptomatic prevalence within the healthy community.
Lindsey also shares the common misconceptions about this condition, rehabilitation advice and treatment.
We also answer your patron questions including the risks of running with FAI and the likelihood of developing other running-related injuries if untreated. Instagram is: @plassptperformance website:
plassptperformance.com email: lindsey@plassptperformance.com
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After developing PHT in 2016, Michelle encountered 13 doctors and 3 years of pain before reaching an accurate diagnosis.
Through lifestyle changes, strength exercises and finding the right therapist, she managed to eventually see progress.
Michelle has returned to 25 miles per week of pain-free running and is ready to share her success story.
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Meghann Featherstun is a Nutritionist and experienced Sports Dietician with particular knowledge around fasting in endurance athletes.
In this episode, Meghann talks about her recommendations for exercising in a fasted state including the fasting window and the exercise intensities.
Meghann also comments on the differences females have compared to males when fasting and the impact it has on hormone function.
Lastly, Meghann answers a list of patron questions:
Click here for Meghann's website, Instagram and podcast 'fuel for the sole'
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The podcast is celebrating 200 episodes with a special Q&A!
Brodie talks about the success and growth of the podcast over the past 100 episodes and answers four questions from listeners:
Tune in to hear Brodie's thoughts on the above questions.
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Nathan Carlson is a US-based Physical Therapist and co-host of the Runners Zone podcast. Brodie and Nathan talk about the importance of developing independence during a runner's rehabilitation and how a therapist needs to nature the independent process.
This is important for every runner to know whether you are injured or not. Some therapists may misdirect rehabilitation toward a short-term, dependant strategy, resulting in high consultation frequency & poor evidence-based approaches.
Nathan talks about hands-on, passive treatments and when they are validated versus exercise-based rehabilitation. He also discusses the importance of empowering the runner through this process.
Finally, Brodie and Nathan discuss red flags to look out for to see if you're on the wrong rehabilitation path.
Listen to the runners zone podcast and check out Nathan's website runningmateKC.com and instagram
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Alisa has been suffering from Posterior Tibial Tendon Dysfunction (AKA tibialis posterior tendinopathy) for 5 long months.
Long hours at work hindered the recovery process. Alisa also continued to run through her foot pain as symptoms seemed to decrease during the run. However, this decision resulted in ongoing pain and irritation week by week.
Brodie & Alisa talk about her treatment plan and the management decisions that began the healing experience. Alisa talks about the main insights she had and the crucial steps she took for a successful outcome.
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Charlie Reid is a kinesiologist and S&C specialist. Today, Charlie talks about the 5 common errors runners make with strength training.
Here are the errors we will discuss today:
Lastly, Charlie shares his recommended strength exercises and power exercises for running performance.
Click here for charlie's website & instagram
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Glen is an international lecturer, physiotherapist and guest speaker on the topic of mental health and running.
Today, we discuss the benefits running can have on your physical and psychological wellbeing along with any drawbacks.
Click the link for Glen's talk on mental health at the Therapy expo.
Research article: A Scoping Review of the Relationship between Running and Mental Health
Click here for Glen's website & instagram
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Andy Blow is the founder of Precision Hydration and a former elite triathlete. In today's episode, we delve into the misconceptions around sweat & hydration advice and how to individually tailor a fueling strategy to help your performance.
Andy also answers your questions around cramping, running in cold conditions, gels for a sensitive stomach and if hydrating days before a race is necessary.
Check out precisionhydration.com and enter code RUNSMARTER to get 15% off the first order of electrolytes and fuelling products.
Click here to book in a free 1 on 1 chat with the precision hydration team
Click here and use the code PODCAST15 to get 15% off our on-demand Science of Endurance Hydration course
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Blogs that were mentioned in this podcast:
Luke is a Sports & Exercise Chiropractor who has a particular interest in the management, treatment and prevention of calf and achilles injuries.
I interview Luke and explore the common causes for this injury and the most common mistakes runners make in their recovery plan.
Luke also provides his checklist if calf strains are a regular occurrence in your training. We also go through your patron questions including:
Be sure to follow luke on instagram
Find Luke's website here
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Shane Johnstone is an ultra runner, exercise physiologist and race director at Transcend trails.
Today, Shane talks about the skills and drills you can implement to become a better trail runner. We dive into the different surfaces and obstacles when trail running, how your running technique should adapt to the change in terrain, and what gear is helpful for performance.
We also answer your patron questions around downhill training, trail shoes and strength training to assist in downhill speeds.
Please check out the trail running top 30 tips on Transcend trail instagram
Here you can find Valetudohealth on insta and facebook
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Denny Krahe is a Running coach & the host of Diz Runs Radio. Today, we dive into HR and effort-based training. I and the podcast patrons ask the following questions:
What are heart rate and effort-based training? And what are the benefits/limitations?
How do you see runners misusing this form of training and what are some common misconceptions?
Should HR zones change over time as you improve?
Is low HR training beneficial for new, unfit runners or runners with higher than average heart rates?
Does an elevated heart rate or HRV indicate a lack of recovery?
Be sure to listen to Diz Runs Radio!
Find Denny's website here along with Twitter and Instagram.
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In today's episode, I go into detail about the 4 reasons runners are told to buy new shoes.
1.) When it reaches a certain timeframe (eg. every 12 months).
2.) When the shoes reach a certain mileage
3.) When they lose cushioning
4.) When there is wear & tear on the sole
I unpack the inconsistencies of these guidelines and share my theories on the right time to buy running shoes.
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When injured, quantifying your pain levels is essential. It can help you:
- Interpret load tolerance
- Interpret treatment effects
- Measure long term trends
In today's episode, Brodie talks about his own interpretation of the pain scale and the characteristics of each severity level.
Brodie works up from 0 to 10 so you can gain insight into each pain level and help you accurately measure your own injuries.
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Quantifying your rate of received exhaustion (RPE) is essential to every runner. It can help you:
- Accurately calculate your training impulse (TRIMP)
- Surpass the limitation of running speed and running heart rate when measuring intensity.
In today's episode, Brodie talks about his own interpretation of the RPE scale and the characteristics of each intensity zone.
Brodie works up from 0 to 10 so you can gain insight into each level and help you accurately measure your own intensity levels.
Lastly, Brodie talks about the final considerations about RPE including the variability between runners, when it's best to adjust your intensity dials and practice making perfect.
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Eric Hegedus is a Professor, physical therapist, clinician scientist and researcher with a brand new publication titled: Comprehensive return to competitive distance running: A clinical commentary (2021).
Today, Eric talks about his new publication and the role he finds himself in working with competitive runners. We investigate the contents of the paper including key insights to return to running safely.
Eric begins talking about the important of Training Impulse (TRIMP) when cross-training and transitioning into low volume running. We also discuss the 6 phases an athlete should complete when returning to running from injury.
We also dive into strength test, fitness capacity tests and psychological readiness when returning from injury. Finally, Eric delivers the 4 most common mistakes he sees runners make that contribute to injury.
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On today's podcast, Brodie answers all the questions flooding in from the Run Smarter Patrons! Here are the questions Brodie will be answering:
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Peter Fracis is the Author of the book 'Running from injury - why runners get injured and how to stop in'.
On today's episode, Peter talks about the start of his running journey and the number of mistakes that followed.
After decades of injuries, Peter took all of these experiences as lessons and was determined to implement smart strategies to crawl out from his injury cycle.
Peter shares all of his lessons to overcome and prevent injury and how to eventually turn things around.
Click here for Peter's book on Amazon
You can also find Peter's website & blog
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Step width describes with difference in width when you step from your right foot to your left foot. On today's episode, Brodie ponders the question of an ideal step width. Here is what we discuss:
- What is a running step width?
- Why is step width important and does it link to injury?
- Is there an ideal step width range a runner needs to fall into?
- If a runner wanted to change, how should they go about it?
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Elliot White is a PT and author of ‘The 1% Phenomenon of Running’ which teaches you how to fast-track your performance without overtraining.
On today’s episode Brodie talks with Elliot about running motivation. We explore several situations in which a runner may lose motivation and how to combat it with practical take-aways.
Running situations that we cover include poor weather, battling the time of day, the grueling pointy end of a race prep, moments of increased stress, lacking running goals and lacking running variety.
Elliot's wisdom and enthusiasm shines throughout this episode and is a great episode if you are looking for a shot of running motivation.
Click here for Elliots website 1% Coach and his book.
Be sure to check Elliot out on instagram @_elliotwhite
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On today's episode, Brodie discusses certain principles to indicate if an injury will get better on its own. Brodie firstly talks about general injury leads to do initially do a mild injury vs a major injury.
Then, Brodie talks about 5 things that can go wrong when injured that might result in the injury not resolving on its own, these include:
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Coach Claire Bartholic wasn’t always a runner. She started running in her mid-30s simply to get in shape for her high school reunion. She caught the running bug and finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. Today, we talk about all things masters running including the common mistakes, misconceptions Claire often sees working with masters athletes. We also answer all your patron questions including ways to best prepare in your younger years, how to adjust your goals, how to increase mileage safely and how to recovery from long runs.
Follow The Run to the Top podcast by RunnersConnect
Head to Claire's website to receive your free download about the ultimate fuel plan for runners
Follow @theplantedrunner on insta
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My interview today is with Dr. David Meyer who is a PT and the former medical & rehabilitation coordinator for the St Louis Cardinals. He is also the author of 'Injured to Elite: A guide to empowering yourself to transform your life after running'.
On today's episode David talks about his past working with high-profile athletes and the common mindsets, beliefs and mental limitations that were holding them back from full recovery.
We then turn our attention to recreational runners and the lessons they should learn about pain and what recovery strategies they need to develop in order to achieve a full recovery.
Whether you are injured or not, you'll learn some key components to injury prevention, mental resiliency and how to overcome any future injuries.
Be sure to listen to David's own podcast: The Injured to elite podcast.
Click here to check out the book: Injured to Athlete.
Follow David on instagram or email him davemeyer@plperform.com
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Dr. Jeffrey Rediger is a Harvard trained medical doctor and is the author of Cured: The life-changing science of spontaneous healing.
Today, Brodie and Jeff talk about the underlying lifestyle factors that hinder recovery and contribute to pain throughout the body. In relation to running, we discuss why some runners struggle to overcome their running-related injuries and are unable to achieve a pain-free state.
Dr. Rediger discusses his 4 pillars to spontaneous healing, including Nutrition, Immune System, Stress & Identify. We unpack all these and how it applies to the running population.
This is a fascinating conversation if you are interested on persistant pain and how to overcome it.
Link here to Jeff's Instagram @drjeffreyrediger and also his website.
Don't forget to check out his book Cured: The life-changing science of spontaneous healing
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Today's episode is for you to self-reflect on your past thoughts, beliefs, fears & anxieties when injured and how it can hinder your recovery.
We discuss the components of:
Catastrophizing- 'To view or present a situation as considerably worse than it actually is'.
Kinesiophobia- 'An excessive, irrational, and debilitating fear of physical movement and activity'.
Brodie discusses 3 recent papers on this topic to bring more awareness to the situation:
Paper 1: Changes in catastrophizing and kinesiophobia are predictive of changes in disability and pain after treatment in patients with anterior knee pain.
Paper 2: Pain and disability in women with patellofemoral pain relate to kinesiophobia, but not to patellofemoral joint loading variables.
Paper 3: Adding mindfulness practice to exercise therapy for femalerecreational runners with patellofemoral pain: A randomized controlled trial.
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Patrick is a sports nutritionist, personal trainer, weight loss coach for runners and host of the running lean podcast.
In part 2 of this 2-parter, Patrick dives into the misconceptions surrounding Fats, Sugars and Oils. He also talks about the 5 habits runners should have to lose weight which includes:
- Eating real food
- Reducing life stress
- Meal Spacing
- Strength training
- Managing your mindset
We finish the episode with answering all the questions submitted from the podcast patrons!
Click here for the Running lean website, instagram, podcast.
Also follow Patricks personal insta @pmcgilvray
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Patrick is a sports nutritionist, personal trainer, weight loss coach for runners and host of the running lean podcast.
In part 1 of this 2-parter, Patrick tells of his personal story with weight loss, introduction into running and turning his life around in his later years.
Patrick then shares his wisdom on why traditional diets don't work, and why running doesn't help you lose weight! Throughout the episode you'll gain a deeper insight into emotional eating, hunger problems and over-eating behaviours.
Click here for the Running lean website, instagram, podcast.
Also follow Patricks personal insta @pmcgilvray
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Rob Steger is an ultra runner, the author of Training for ultra and the host of the Training for ultra podcast.
We start the conversation with Rob's journey into running, filmmaking and podcasting before turning our attention to his ultra marathon training philosophy. Rob describes the benefits of developing a 'flow state' when running along with his opinions on training mileage.
Further into the conversation, Rob uncovers tips to ramp up your weekly mileage, strategies to increase your mental resiliency & insights he has learnt to help runners of any distance.
Lastly, I ask Rob about any misconceptions or common mistakes he sees in the ultra community. This really is an episode all runners can benefit from as we dive into the training, mindset and race strategy domain.
You can find all of Rob's links including website, podcast, instagram on his linktree
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Brodie dives into a 2005 review paper by Gary A Knutson titled: 'Anatomic and functional leg-length inequality: A review and recommendation for clinical decision-making'.
In part 2 Brodie will talk about:
Brodie then summarises the episode and includes his perspective on the relevance within the running community.
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Brodie dives into a 2005 review paper by Gary A Knutson titled: 'Anatomic and functional leg-length inequality: A review and recommendation for clinical decision-making'.
In part 1 of this 2 parter, Brodie will talk about:
Brodie then summarises the episode and includes his perspective on the relevance within the running community.
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Part 2 interviews Søren T. Skou is a Professor of Exercise and Human Health at University of Southern Denmark and Næstved, Slagelse, Ringsted Hospital.
We continue the discussion on meniscus injuries for runners and focus our attention on the chronic population, especially with the correlation early onset osteoarthritis.
Søren talks about why there is such a high correlation between knee damage and arthritis and ways we can delay or prevent this early onset.
We also delve into treatment & management principles upon returning from a meniscus injury including strength tips, running tips and general loading principles.
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Prof. Jonas Thorlund is Head of the Research Unit for Musculoskeletal Function and Physiotherapy at the University of Southern Denmark. His research interests are around knee meniscus injuries and developments in knee arthritis.
Brodie chats to Jonas about the anatomy and physiology around acute and chronic meniscal injuries. They talk about common symptoms, tests to diagnose and potential pitfalls when relying too much on scans.
Lastly, Jonas shares the research finding around surgery vs non-surgery for young and older populations and educates us on the evidence-based rehabilitation prinicples.
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Dr. Amy Novotny is the owner of the PABR Institute which uses a holistic approach through breathing and body awareness techniques to restore body movement and relieve pain.
Today, we dive into the interwoven relationship between your breathing, your nervous system, acute pain, chronic pain, running injuries and running performance.
We also answer your patron questions including:
- What are some different breathing strategies if running in pain vs not running and in pain?
- Is nasal breathing beneficial, or does it limit oxygen uptake?
- What can I do if I get side stitches when running?
Whether you are injured, or would like to increase your running performance, you'll have plenty of take-aways from this episode.
Email Amy: Amy@PABRinstitute.com
Or visit Amy's website, facebook or instagram
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Tyler hated running from his years spent in the military. Then after becoming a father, he decided to pick up the sport he hated for a better, healthier life.
The art of challenging himself with running grew into a love of running but he was quickly sidelined with knee pain. In search of answers, Tyler tried various exercises, stretches and braces which would only offer temporary relief. The injury persisted!
Then, after listening to the Run Smarter Podcast, Tyler leart some cruical lessons and immediately found success. Listen in on this success story to hear about this magical change.
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Does Cadence change with Running Speed? Brodie dives into this discussion to help you understand the relationship between cadence, running efficiency & running speed.
We also delve into the research paper titled: 'Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance' by Tim W. Dorn, et al in 2012.
Brodie also shares his own experiences and his own data in cadence when changing speeds along with the experience of some patron members.
Lastly, Brodie shares his tips to help you find your ideal cadence and how to manipulate it safely.
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Have you ever been told that your glutes aren't switching on properly? Maybe that they are asleep? Have you been told that because you sit all day, your hip flexors are getting tight which inhibits your glutes from activating?
On today's episode we discuss this puzzling condition and put the theory to the test. Brodie draws inspiration and content from Greg Lehman's blog titled: Have the butt muscles of the world gone silent?
Tune in to learn where this theory originated, what the evidence shows and what take-aways you need to improve your running.
Click here for Greg's blog post
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Amy is a treadmill runner who developed PHT in 2018, which then turned into 2 years of confusion & frustration.
We discuss her inital symptoms, how it progressed until she was unable to run and her search to find answers.
What then took several months to find a solution, Amy shares what treatment process was the most effective which allowed her to return to running.
Amy is now training for a half marathon and shares her routine to keep this injury at bay.
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Today is another Run Smarter Q&A episode. This time Brodie is answering questions all to do with trail running and hill running. Here are the questions below:
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Brian Hanley is a senior lecturer in exercise & biomechanics at Leeds University & is on the podcast today to talk about achieving your marathon PB!
Instead of focusing on a training plan, Brian dives into race-day tactics, pacing strategies and other decision-making processes you need to consider.
Brian's insight into the physiological and psychological factors involved in the marathon results in simple and practical take aways for you to plan a successful half-marathon or marathon race.
Find Brian's ReseacherGate link here!
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Today is another Run Smarter Q&A episode. Brodie answers all the questions below:
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Brodie has a new smarter running routine!
On today's episode, Brodie talks about his recent running routine including his new process with tracking his mileage and exercise intensity.
After listening to this episode, you'll go away with some tips to help improve your weekly routine & find a nice balance in intensity distribution, cross-training, rest days & strength training days.
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Today, Brodie reviews a paper titled 'Do Injury-Resistant Runners Have Distinct Differences in Clinical Measures Compared to Recently Injured Runners?
This study tested 116 recently injured runners, 61 acquired re-injury resistant runners and 46 never injured runners. They tested muscle strength, joint mobility, foot posture and other clinical measurements to gather any conclusion.
Listen in as Brodie discusses the results, conclusions, limitations and the final take-aways summarising this study.
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On today's episode Brodie dissects the Run Smarter Quiz results and ponders on a few questions. We do a deep dive into running technique such as:
Are you more likely to get injured if you have knocked knees?
Will strengthening will help correct poor running form like hip drop & collapsing feet?
Brodie wraps his head around these questions along with the remainer quiz results.
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As we learnt from our discussion in Part 1 (Episode #133), epigenetics can interact with your DNA and genes in order to activate & deactivate your blueprint. Even though your DNA is hardwired, the cell's characteristics & function can change based around your epigenetics.
In part 2 we get practical! Brodie is joined once again by Dr Cam McDonald who is a lecturer, dietician & exercise physiologist. Also joining us are two other podcast listeners James and Darren.
Brodie, James & Darren have all completed their epigenetic testing online and Cam has come onto the show to discuss our results. We dive into ways each of us can tweek our strength training, diet, sleep and other aspects of our lives in order to train smarter & thrive the way our blueprint is set.
If you are interested in testing this yourself you can check out https://ph360.me/
Other podcast links:
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We dive into all things Peroneal Tendon pain which is found on the outside of the ankle. Brodie has sifted through the available literature to bring you a comprehensive analysis and best current advice.
First, Brodie dives into the anatomy and potential causes for this particular injury. Once the aetiology is understood, we dive deeper into the other potential diagnosis, treatment options and strength training progressions.
Whether you have this injury or not, understanding its components is handy to understanding other injuries and reducing injury risk.
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If the name rings a bell, Danny appeared on the Run Smarter Podcast several months ago on episode #116. Back then, Danny talked about his success story overcoming shin splints and highlighted the importance of increasing your cadence, slowing down and widening your step width.
On today's episode, Brodie catches up with Danny's running chapter. He walks us through his latest ultra marathon success and with his injury hiccup. Danny describes which lessons he has learnt on the podcast to overcome this injury while maintaining fitness.
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Alex Murray is a podiatrist and an education partner with Cause Health who have an E-book titled: Rethinking causality, complexity & evidence for the unique patient.
Today, we dive into the complicated topic around why treatment may work for some, but not others, even when they have the same diagnosis.
Alex explains 'causality' and the complexity behind individual experiences. We talk about the importance of receiving a diagnosis, the dangers with providing the same treatment to everyone and the limitations of labelling your injury.
After listening to this episode, you'll gain new insight into the unique rehabilitation path to know if you are on the right recovery path.
Alex website: https://www.makingsenseinpodiatry.com/
Cause Health website: https://causehealthblog.org/
Insta: @makingsenseinpodiatry
Insta: @podiatrysystems
Apple users: Click 'Episode Website' to..
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By popular demand we have another success story! Chris is a German ultrarunner who has been suffering with ankle pain for over a year.
Chris details his journey consulting with a podiatrist, an orthopaedist and receiving MRI scans to reach a diagnosis and the search for an effective management plan.
Chris then found the Run Smarter Podcast and started implementing the lessons along with shrugging off unhelpful beliefs created in the past when looking for answers.
Listen in to hear about Chris' recovery, the revelations he has had along the way and his current running capacity.
Apple users: Click 'Episode Website' to..
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Part 2 of 2: Brodie Chats with Podiatrist, researcher & podcast host Ian Griffiths all about Plantar Fasciitis. We talk about the harsh reality of this heel pain and why is it so common, along with the confusion involving treatment.
Some topics that we cover:
- Why is plantar fasciitis so prevalent?
- Why is so it hard to seek effective treatment?
- What are some common mistakes running with PF make?
- What does the evidence indicate regarding treatment?
- We also answer all your patron questions.
Apple users: Click 'Episode Website' to..
Find Ian's podcast by searching 'Podchat Live'
Visit his website at https://sportspodiatryinfo.co.uk/
Twitter: @sports_pod & @podchatlive
Instagram: @sportspodiatryinfo
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Part 1 of 2: Brodie Chats with Podiatrist, researcher & podcast host Ian Griffiths all about Plantar Fasciitis. We talk about the harsh reality of this heel pain and why is it so common, along with the confusion involving treatment.
Some topics that we cover:
- Why is plantar fasciitis so prevalent?
- Why is so it hard to seek effective treatment?
- What are some common mistakes running with PF make?
- What does the evidence indicate regarding treatment?
- We also answer all your patron questions.
Apple users: Click 'Episode Website' to..
Find Ian's podcast by searching 'Podchat Live'
Visit his website at https://sportspodiatryinfo.co.uk/
Twitter: @sports_pod & @podchatlive
Instagram: @sportspodiatryinfo
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Dr. Phil Hayes is a sport scientist, running coach and the co-editor of a new book titled 'The science & practice of middle & long distance running'.
Brodie has spent the last 3 weeks reviews specific chapters out of Phil's book and now has the privilege of sitting down with him to discuss running fundamentals. We start with learning about the book and the hard work that goes into producing it. Then we turn our attention to racing principles including:
- What are some key misconceptions runners have when increasing their performance?
- What measurements should a runner be monitoring within their training?
- What are some general guidelines around the perfect taper?
You can find the book on Amazon by searching 'The science & practice of middle & long distance runners'.
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Brodie continues to review the book titled 'The science and practice of middle and long distance running' with chapter eight called training volume and intensity distribution for elite middle and long distance runners (Chapter contributors: Arturo Casado and Leif Inge Tjelta).
We talk about the different training variables including training frequency, duration, distance and intensity and their importance in formulating a training program. Next, we dive into different physiological measurements such as Vo2 Max percentage, heart rate and RPE to calculate specific training zones.
Lastly, Brodie touches on different intensity distribution models that the research suggests and also what the elites are doing. This include the pyramid 80/20 model, the polarised model and several others.
Brodie then shares sections of the chapter highlighting real-world examples from top performing athletes who are documenting their training intensity distributions.
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Today, Brodie talks to Emma Brockwell during a FaceBook live within the podcast patron FB group. Emma is a Women's Health Physiotherapist who specialises in post natal rehabilitation. She has written for Women's Running & Women's Health Magazine along with co-authoring research papers, authoring her book 'Why did no one tell me" and co-hosting the At your cervix podcast.
We touch on the considerations a runner needs to be aware of during pregnancy, along with the physiological, hormonal and systematic changes. Emma talks about the changes to heart rate, respiratory rate, water retention, posture & ligament structure.
Emma then talks about the importance of running and keeping active throughout the entire pregnancy process for the health of the expected mother & for her baby.
We then shift gears to focus on menopause and Emma shares her knowledge around running, strength training during this phase of life.
Apple users: Click 'Episode Website' for links..
Emma Brockwell links:
Twitter, Instagram, At your cervix Podcast,
website: https://www.physiomum.co.uk/
For menopause info: Charity https://www.themenopausecharity.org/menopause/
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Brodie continues to review the book titled 'The science and practice of middle and long distance running' with chapter seven called movement screening and physical capacity assessments (Chapter contributors: Louis Howe and Paul Read).
Brodie starts with describing the book's movement screening protocol and examples for each. Next, we continue assessing the runner with physical capacity assessments. This delves into 3 main type of strength including Maximal strength, Explosive strength & Reactive Strength. Brodie talks about examples for each type of assessment with or without expensive equipment along with normative values for some strength tests.
Lastly, this chapter includes 'Tissue capacity' including testing like calf raises, bridges and side planks. These are longer duration assessments but can still provide valuable information for strengths and deficits within a runner.
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Matt Pendola has several professional qualifications including a running coach, S&C coach, licensed manual therapist & wellness coach and works with several Olympic athletes. He has also personally achieved a tonne of impressive running achievements including winning the Elite Spartan World Championships Masters Division (2015) & Qualified for Duathlon World Championships 3x.
Today, Brodie talks with Matt about his training philosophy & his thoughts on running technique. Matt talks about the conditioning process know as 'stacking' designed to build a running foundation for breathing, core control, posture and muscle activation.
We then have a discussion around running technique. Is it required? When is it required? Under what circumstances may Matt change someone's running technique. To finish off, Matt enlightens us with his best training tip to help your running performance.
Click here to find Matt's new relative run readiness online project!
Find Matt here on instagram and also the podcast!
(Apple users: Click 'Episode Website' for links to..)
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Brodie starts part 1 of 3 reviewing a new book titled: The science & practice of middle and long distance running. We break down chapter 5 titled the psychology of distance running before interviewing the editor next month.
This episode covers the evidence surrounding the use of psychological strategies to help running performance. The psychological effects on performance can be explained by how we think, how we feel and subsequently, how we behave.
This content divides into two areas, Psychological factors and psychological strategies.
With factors, Brodie discusses self-belief, motivation & emotional state along with examples and sub-categories. With psychological strategies, we include self-talk, imagery, goal setting and attention to focus.
(Apple users: Click 'Episode Website' for links to..)
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Today Brodie's sister joins the podcast to talk about her massive running revelation. It has taken around 7 years for Zoe to discover the art of running slow and is reaping the rewards.
Not only is Zoe feeling fresh and able to run harder during her speed sessions but she has found a love for running and for the first time is her running career is looking forward to putting her shoes on and getting out the door!
Brodie and Zoe talk about the principles of running slow and the benefits that come along with it. They also discuss how running slow should feel in your body in order to reap the rewards. This episode is designed for you to self-reflect and see if your getting your running intensity ratios right.
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Q&A part two answer your instagram responses. Here are you questions Brodie will be answering:
Tune in to see what insight Brodie has on these topics.
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On today's Q&A Brodie answers all your questions. Here is what we explore:
1.) What is the amount of time per week one should dedicate to strength training? And is it better to do a couple of longer sessions per week or a little bit most days?
2.) What are some of the best injury-preventing exercises that a distance runner should keep on rotation?
3.) Are there any good exercises to strengthen the ankle to stop it from wanting to roll when the foot goes into a bit of a hole?
4.) What are some signs/symptoms of a leg length discrepancy and does it matter? Additionally, could sloped roads and trails be causing a “pseudo-discrepancy”?
(Apple users: Click 'Episode Website' for links to..)
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Today Brodie talks about his past 4 weeks of managing multiple injuries, what he has implemented for rehab & how he continues to maintain fitness while injured.
Over the past month Brodie has encountered hamstring pain, a sprained ankle and low back pain. Even though these injuries are piling up one after another Brodie is still remaining strong and maintaining his pre-injury cardiovascular fitness. We go through these lessons:
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Kira Sutherland has 25+ years of clinical experience in Naturopathic medicine & sports nutrition and creates a truly wholistic approach to optimising performance for athletes.
Today, we are uncovering the benefits and misconceptions of fasting. In particular intermittent fasting for runners.
Kira describes the positive effects exercising has in a fasted state, including the fat burning benefits, signalling pathway improvements and the prime opportunity to eat after exercise post fasting.
Kira also shares the misconceptions around fasting, the mistakes she has seen athletes make & the consequences if misusing the fasting principles.
Please visit Kira's website and her Uberhealth facebook & instagram
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On this episode, Brodie entertains the scenario of a runner experiencing unpredicted mid-race soreness and highlights some troubleshooting technique changes a runner can do to get through the remainder of a race.
There are changes you can make in your speed, cadence and step width during different terrain in order to shift load on your body. Therefore, if soreness arises in a certain area, it's good to have insight into how we can consciously shift load away from these areas.
Brodie covers soreness of the foot, plantar fascia, heel, shin, calf, achilles, knee, hamstring, ITB, lateral hip and glute area and the troubleshooting you can do for each.
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Ben Lindsay is the managing director at Solushin, a patented Counter-Traction Technology that effectively treats medial tibial stress syndrome.
Ben & his team recognised the importance of effective shin splint treatments (training modification, strength training & orthotics) but set out to design a product in conjunction with these traditional treatment to accelerate recover times.
We dive into misconceptions with shin splint treatments, explain the Solushin device along with practical applications & what studies have been conducted to prove its effectiveness.
Click here for the solushin's website & clinical blog.
Enter code 'RUNSMARTERSERIES' at checkout, to get 15% off your Solushin product!
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Greg Lehman is a physiotherapist, Chiro & strength and conditioning coach. He teaches courses to health professionals on biomechanics, with pain science & running rehab.
Greg had previously wrote a blog titled: 'Running is Rehab: When doing is the fixing' and this is exactly what we dive into today.
We delve into this term and what it actually means. Greg lists the benefits of continuing to run within your rehabilitation and consequences if it is ignored. Greg also clarifies how much running is too based based on your injury symptoms.
We also answer your patron questions, including:
- How do we know when we are ready to incorporate tempo runs, intervals and hills when injured?
- Will tape & braces help my return to running?
You can find Greg's website, twitter & instagram here along with his website on OA for runners.
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On this episode Brodie illustrates the importance of eccentric control for runners. He breaks down the different phases of the running cycle and points out different muscle groups undertaking eccentric control.
Next, Brodie dives into the benefits of eccentric training including force production, flexibility and rehabilitation purposes.
We finish with listing off some key eccentric exercises, how to change the tempo of your current exercises and how to practically implement each.
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We continue our journey! If you haven't listened to part 1 of my chat with Dr. Rachel Zoffness please do so. Today, we dive into practical steps and strategies people can do when they are suffering from pain.
Rachel first talks about the concept of 'Cognitive behavioural therapy' and what you think, affects how we feel emotionally, affects how we feel physically, which affects how you behave.
Next, Rachel discusses some pain-control strategies and relaxation strategies such as mindfulness, body scanning and breathing exercises and explains why this helps reduce pain.
We finish off with the 6 lifestyle tips for better health and reduced pain all from her book the 'pain management workbook'.
Check out Rachel's personal website here
You can also buy the Pain Management Workbook here
Please also follow Rachel on Twitter & Instagram
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Today we have pain psychologist Dr. Rachel Zoffness on the show to teach us about pain & injury. Rachel teaches pain education to medical residents, serves on the pain education faculty at Dartmouth and is the co-president of the American Association of Pain Psychology.
She is also the author of The Pain Management Workbook, an integrative, evidence-based treatment protocol for adults living with chronic pain.
In part 1 of this 2-parter, we dive into the science of pain both acute & chronic. We break down real-world examples of how a biopsychosocial brain interprets pain and what turns up & dampens pain signals.
Check out Rachel's personal website here
You can also buy the Pain Management Workbook here
Please also follow Rachel on Twitter & Instagram
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Epigenetics can interact with your DNA and genes in order to activate & deactivate your blueprint. Even though your DNA is hardwired, the cell's characteristics & function can change based around your epigenetics.
Dr. Cam McDonald is a lecturer, dietician & exercise physiologist here to talk about the information all runners need to know about epigenetics.
With epigenetics, we can look at how your body is built, along with how you respond to training load and provide tailored recommendations for you to thrive and run safely. We also look at injury, and how different runners respond to pain & injury differently along with strategies to help each. Visit his website over at
www.DrCamMcdonald.com.au Click here to check out your personal profiling Click here if you are a health professional looking to learn more about treating clients
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Brodie is releasing a patron exclusive episode onto the podcast feed to share the love. On this episode, Brodie dives into the science and safety tips when introducing power and plyometric exercises into your strength routine.
Like running, power based exercises have a tremendously high demand on your body, so care must be taken. If not, it can tip you over the edge and increase your likelihood of injury. So have a listen to this episode for more insights!
(Apple users: Click 'Episode Website' for links to..)
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Today Brodie has Matt Phillips on the show to share his expertise around running injuries. Matt is a Running Injury & Performance Specialist and a past strength & conditioning coach. He is the host on the RunChatLive website, podcast & YouTube channel and creator of the RCL international running conference.
Even with emerging evidence and more clarity around running injuries, runners are still getting injured at very high rates! But why?!!
Brodie and Matt have a casual conversation and share their ideas around this problem. Are therapists to blame? Is there a miscommunication between runner and therapist? Is it due to the mindset of the runner? We cover all these angles.
Lastly, we shift our attention away from 'why are runners getting injured' and focus on 'once injured, why is it so hard for some to return to pain free running'.
You can find all of Matt's Social Media accounts here:
website, instagram, youtube, twitter
Also be sure to check out the RunChatLive Runners Guide
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On today's episode Brodie talks about all things Compartment Syndrome. It is a running-related injury that is less commonly discussed and poorly understood.
If you have ever experienced lower leg pain that gradually builds up throughout a run, only to subside quickly following rest, it could be compartment syndrome.
We start with the anatomy of the lower leg and the related information for compartment syndrome including the separate fascia sleeves, arteries and nerves.
Brodie then talks about the pathophysiology, mechanism and spectrum of symptoms associated with this condition.
Lastly, we have treatment for both the anterior and posterior compartment of the lower leg including specific gait re-training advice.
(Apple users: Click 'Episode Website' for links to..)
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On this episode, Brodie appears as a guest on the Healthy Runner Podcast & within the Healthy Runner Facebook group hosted by Dr. Duane Scotti.
Brodie talks about all things running technique:
- What counts as good running technique?
- Is there a bad running form?
- Should we change our running form?
- Will it make us better runners?
- Does this apply to runners who are injured?
- Does poor running form lead to injury?
We unpack all of this and much more on today's episode.
Be sure to follow Duane on instagram and join his facebook group. Also check out the healthy runner podcast
(Apple users: Click 'Episode Website' for links to..)
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Brodie reviews his favourite research paper titled:
This paper was published in 2017 and lead by researcher JF Esculier who appeared on episode 52 of the podcast titled "Is there a right & wrong running shoe?"
This paper analysed 69 runners with PFP and randomly placed them into 3 intervention groups:
Which group had the superior outcomes? Have a listen to find out.
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Today Brodie is interviewed by PT Alyssa Kuhn about all things Osteoarthritis & running. We start with highlighting some common misconceptions around the cause, prognosis and development of Osteoarthritis.
A lot of runners are told that OA is due to wear & tear of your joints and eventually the cartilage in your joints will pass their expiry date and lead to pain, stiffness, disability and eventually needing replacement. This is far from the truth!
Brodie covers the fact that joint cartilage is not static with an expiry date and in fact reality is quite the opposite. Even pain and scan results are often misleading. Other key points we cover are:
- Can we still run with knee OA?
- How do we know if we are ready to run if pain exists?
- What contributes to pain sensitivity?
- Are run/walk programs effective?
Click here to visit keeptheadventurealive.com
or follow Alyssa on YouTube & Instagram
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Today, Brodie performs his first Q&A LIVE within the Patron FB group. Here are the questions we will be examining:
(Apple users: Click 'Episode Website' for links to..)
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Dr. Nick Fuller is the program leader at the University of Sydney working to identify & develop a long-term cost-effective treatment for obesity & related physical/mental health disorders.
Nick has developed the 'Interval weight loss program' which has been shown clinically to be the most superior long-term weight loss strategy.
We start by addressing some common myths and misconceptions with traditional weight loss diets. We then define the interval weight loss program, why it is so effective and what the evidence shows compared to other diets.
Dr. Fuller has 6 key components of healthy living within this program. He discusses all these in detail:
Lastly, we answer your patron questions around age differences & diet, intermittent fasting approaches and whether the focus should be around 'living healthy' rather than 'weight loss'.
Head to https://www.intervalweightloss.com.au/ to learn more or follow their twitter, facebook, instagram & YouTube
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Running Physical Therapist and Running Coach Dr. Duane Scotti joins Brodie on this episode to discuss the 3 types of running that we should all implement into our weekly routine.
We dissect 1. Conversational-pace running 2. Tempo runs 3. Intervals to uncover:
- What is the definition of each type of run?
- What are the physiological benefits?
- How do we know we are hitting the right intensity?
- What percentage of my runs should be within this specific type?
We unpack all of this info to help you transform into a better, healthier, stronger, smarter runner, to bring variety into your running routine and to avoid the common 'grey zone' a lot of runner fall into.
You can visit Duane's website at Spark Your Training
Be sure to follow Duane on instagram and join his facebook group. Also check out the healthy runner podcast
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On this episode of the Run Smarter Podcast, Brodie interviews running coach Nathan Fenton. Nathan uses running power as his primary metric for running program design and assessment.
We explore how to measure 'running power' data and what devices you need. Nathan explains the difference between running power compared to heart rate and pace, along with ways do perform 'threshold testing' to determine your own power zones.
We also answer your patron questions including:
- What other metrics can we use (leg stiffness, step length, flight time, contact time)?
- What power devices are available & what is the most accurate?
- How can we transition from heart rate training to power training?
Lastly, Nathan explains the common mistakes runners make when trying to use power training without the proper guidance and where to find the balance between following the data and listening to the body.
To contact Nathan Fenton click on the links to his website, instagram and facebook
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Triathlon Taren joins Brodie today to discuss how to get involved in the sport of triathlons. Taren owns a business, youtube channel, podcast and various other platforms all about helping the recreational athlete start and thrive in triathlons.
We start by addressing some triathlon objections. Comments like 'I cannot swim' or 'bikes are too expensive' are common amongst runners. Also, Taren highlights the key to body composition and training composition that you might find surprising.
We also answer some patron questions around brick training sessions and whether we can enter the sport of triathlons while still keeping our favourite activity of running prominent in our weekly routine.
Lastly, Taren details the differences between road running and triathlon running to help efficiency and avoid running on fatigued legs.
Click on the links to find Taren's podcast, website, youtube and instagram
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Today Brodie refreshes the concept of load vs capacity. Load is 'the amount of physical load placed on the body' verses Capacity which is 'the bodies ability to handle load'.
This concept helps runners understand WHY they get injuries instead of believing unhelpful misconceptions such as flat feet and leg length discrepancy.
It all boils down to one statement: “The body will adapt to the load we place upon it, so long as the application of the load doesn’t exceed the capacity of the body to adapt”.
After listening to this episode, self-reflect on your past injuries, rehabilitation and training philosophy. We can then go one step further and look ahead to the future and apply this concept to future training decisions.
Click here for Kevin Maggs 'Load vs Capacity' youtube video
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Should we be training with a lot of variety (different speeds, shoes, cross training, strength training)? Or should we get really good at running on one surface, in the same shoes & not deviate?
Brodie dives into the pros and cons of both strategies so you can self-reflect & come up with your own decision.
To finish off, Brodie fires away 6 questions you should ask yourself:
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On this episode Brodie discusses the confusion runners often make during an injury flare-up. Runners often misinterpret weakness when it fact, it could be just an increase in structure sensitivity.
When progressing a return-to-running program and executing your rehab exercises, it's not uncommon for a hiccup and mild flare-up to occur. This is often followed with pain & irritation when attempting activity that was once well managed.
This can be interpreted as weakness and without recognising the difference, runners often go through high amount of frustration, anger & confusion.
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Belinda Beck is a Professor in the school of allied health services at Griffith University. She has been involved in bone health research for 20 years and published over 100 research papers.
Today, we discuss stress fractures and bone health. We start with the adolescent population and why diet, bone loading & peak bone mass is so important in this population.
Secondly, Belinda dives into symptoms, risks, causes and treatment of stress fractures.
Lastly, we talk about the masters runner and aging populations. What is the best approach for the treatment and management of bone conditions such as osteoporosis?
Click here to head to the bone clinic website
You can also find the bone clinic on facebook
Also follow Belinda Beck on Twitter
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Rebecca Rushton graduated from Podiatry in 1993 and has since developed a key interest in blister management & prevention. We dive straight into the common misconceptions around blisters and how the definition of 'friction' can be very misleading.
We uncover why blisters occur from an anatomy stand-point and if some runners are more susceptible than others. Once knowing what actually causes blisters, Rebecca delves into her top treatment tips and answers your patron questions, including:
- What can we do to prevent blisters during wet conditions?
- What is the best way to treat/prevent blisters between toes?
- What should we do for blisters mid-event?
Check out Rebecca's blister prevention website at https://www.blister-prevention.com/
Also check out the blister prevention youtube channel
(Apple users: Click 'Episode Website' for links to..)
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We kick off our final success story with Danny Symington who managed to overcome 9 months of shin splints. Danny is an avid listener of the podcast and applied the podcast lessons to build up his running mileage.
We talk through his journey when symptoms first arose, the mistakes he made, the successful plan and his steps moving forward.
During these success story segments, Brodie interviews a runner who has managed to overcome a running related injury after much hardship and frustration.
When injured, it is easy to find social media posts & stories from other injured runners which are discouraging and worrying. Tales of chronic pain, debilitating symptoms and failed treatment techniques often manifest anxiety and thoughts of the worst outcome.
However, this is only a small fraction of runners and a skewed bias around the injured population. So, this segment aims to bring hope and optimism, while sharing treatment success.
Here is the link to episode Talking Shin Splints with Dr Duane Scotti
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Today we have a Q&A episode where Brodie answer 5 question from the Run Smarter FB group and the Patron group. Here is what we will cover:
What does Brodie think of all these questions? Have a listen to find out!
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During these success story segments, Brodie interviews a runner who has managed to overcome a running related injury after much hardship and frustration.
Kara Haas has faced 15 years of Proximal Hamstring Tendinopathy. Once running at a very high level and competing at the Olympic trials, Kara's PHT started to get out of control.
We dive into Kara's story and her attempts to resolve her pain including PRP, tendon procedures, strengthening and finally surgery. Hear how Kara managed to defy the odds and return to pain free running!
When injured, it is easy to find social media posts & stories from other injured runners which are discouraging and worrying. Tales of chronic pain, debilitating symptoms and failed treatment techniques often manifest anxiety and thoughts of the worst outcome.
However, this is only a small fraction of runners and a skewed bias around the injured population. So, this segment aims to bring hope and optimism, while sharing treatment success.
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Brodie dives into the science of sprained ankles, including assessment, treatment & prevention. Sprained ankles may not be a common running-related injury, but can be very common outside of recreational running and leaves athletes confused when they can start being active.
We first discuss the Ottawa ankle rules for ruling out a fracture. Then once ruled out the evidence behind rest, ice, compression & elevation vs an accelerated functional strengthening protocol.
Brodie share's his on clinic experience with treating ankle sprains including early management, strengthening and prevention strategies.
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On today's success story we have Mark Mulray who was battling Plantar Fasciitis for several months before finding what worked and what didn't work. Mark tried changing shoes, cross-training and had every variation of massage ball and ice bottle under his desk at work.
Mark Mulray shares his treatment process that allowed him to not only kick his plantar fasciitis, but go on to finish an ironman and 100 mile races.
During these success story segments, Brodie interviews a runner who has managed to overcome a running related injury after much hardship and frustration.
When injured, it is easy to find social media posts & stories from other injured runners which are discouraging and worrying. Tales of chronic pain, debilitating symptoms and failed treatment techniques often manifest anxiety and thoughts of the worst outcome.
However, this is only a small fraction of runners and a skewed bias around the injured population. So, this segment aims to bring hope and optimism, while sharing treatment success.
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Today we have wellness entrepreneur, biohacker & host of the Optimal Performance podcast Sean McCormick.
We all know that sleep is the #1 tool to help you recover, perform at high levels and rebuild from a hard workout. But, a lot of runners find it hard to sleep, unwind & detach from the stressors of the day.
This is why I have brought on Sean who is going to introduce ways you can enhance your rest and recovery through methods like float tank sessions, mindfulness strategies & sleep bio-hacking insights.
Sean delves into the typical experience of a float session and why you shouldn't feel intimidated to dip your toes in the water. He explains why its not just for experienced meditation gurus and provides helpful tactics during your first float.
We then finish our conversation with ways you can bio-hack your way to a better sleep including the use of weighted blankets & blue-light blocking sunglasses.
Find Sean's Podcast by searching: Optimal Performance Podcast
Click here for Sean's Website & Instagram
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Stress fractures are a runners worst nightmare. They are often mis-diagnosed in the early days and when correctly identified, result in several weeks of inactivity which will drive a runner insane!
Today Brodie interviews Ainslie who has faced several stress fractures throughout her running career. At the age of 14, Ainslie experienced her first major injury having fractured her hip bone and tearing her hip labrum towards the end of a race. Following that was a foot stress fracture in 2011, 4 more in 2012 and recently, another foot stress fracture in 2020.
We dive into the common symptoms Ainslie went through, how her injury history mentally effected her, and she kindly opens up about her disordered eating and lack of RED-S awareness through her developmental years.
During these success story segments, Brodie interviews a runner who has managed to overcome a running related injury after much hardship and frustration.
When injured, it is easy to find social media posts & stories from other injured runners which are discouraging and worrying. Tales of chronic pain, debilitating symptoms and failed treatment techniques often manifest anxiety and thoughts of the worst outcome.
However, this is only a small fraction of runners and a skewed bias around the injured population. So, this segment aims to bring hope and optimism, while sharing treatment success.
To learn more about RED-S you can head to my previous podcast episode titled: The hidden dangers of RED-S with Isobel Ross
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Andrew & Michael are the hosts of the Endurance Innovation podcast. With thermal engineer backgrounds and a passion in endurance performance, the boys deliver a unique insight into thermo-regulation, heat transfer & optimal performance in all conditions.
We start with running in sub-freezing temperatures and how smart decisions towards clothing, sweat and layering can help you thrive.
Secondly, I wanted to ask Andrew & Michael how we can reach optimal performance in fair weather conditions. If you are aiming for a race PB in ideal temperatures, what could be some strategies to control our core body temperature and reach new feats?
Lastly, we talk about hot and humid conditions and ways we can train, prepare and perform prior to race day and during your run.
We also answer your patron questions around heart-rate reliability, RPE importance and the confusion with summer speed vs winter speeds.
Search 'The Endurance Innovation' wherever you find your podcasts
You can also follow 3X training on instagram
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Run Smarter App IOS or Android
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During these success story segments, Brodie interviews a runner who has managed to overcome a running related injury after much hardship and frustration.
When injured, it is easy to find social media posts & stories from other injured runners which are discouraging and worrying. Tales of chronic pain, debilitating symptoms and failed treatment techniques often manifest anxiety and thoughts of the worst outcome.
However, this is only a small fraction of runners and a skewed bias around the injured population. So, this segment aims to bring hope and optimism, while sharing treatment success.
On this episode, Brodie talks with Caroline Taylor from the UK. Caroline describes the beginning of her long plantar fasciitis journey which all started with a change in daily footwear.
We delve into her increasing symptoms and the endless amount of failed treatment approaches. However, Caroline never gave up hope. It wasn't until 5 years later that a change in her night time routine and footwear alterations changed everything. Within 2 weeks Caroline was 90% better and success continued from there.
Currently, Caroline is happy running a few times a week up to 10k and is symptom free apart from the occasional minor set-back. Here is her story.
Here is the link to:
Plantar Fasciitis 1: Causes, diagnosis & characteristics
Plantar Fasciitis 2: Rehabilitation & Prevention
ALSO: If you are from the UK and suffering from PF & other lower limb conditions, the team at Shoe Insoles would love to help you. Visit their website and see what product are available: https://www.shoeinsoles.co.uk/
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On this episode of the Run Smarter Podcast, Brodie ropes in Pat from That's Running podcast and together they unpack the challenging topic of forefoot pain. The forefoot is the section between your toes and the arch of your foot. In fact, Brodie & Pat are both currently managing their own foot pain and share their experiences.
Firstly, Pat talks about the research behind forefoot pain for runners and potential structures that could lead to pain. He describes the common locations of pain and potential diagnoses such as stress fractures, plantar plate injury, morton's neuroma and several other structures.
Brodie & Pat then share each of their own experiences managing forefoot pain and describe the lessons they are learning along the way.
Throughout this interview, you will learn the role of shoes when managing forefoot pain, whether to offload or strengthen the foot & what to do if different structures are impacted.
Lastly, Brodie & Pat each share their 3 tips to help runners manage and prevent forefoot pain.
Click here to find Pat's podcast That's running, you can also follow the podcast on instagram.
If your are interested here is the episode on forefoot pain on That's Running podcast.
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During these success story segments, Brodie interviews a runner who has managed to overcome a running related injury after much hardship and frustration.
When injured, it is easy to find social media posts & stories from other injured runners which are discouraging and worrying. Tales of chronic pain, debilitating symptoms and failed treatment techniques often manifest anxiety and thoughts of the worst outcome.
However, this is only a small fraction of runners and a skewed bias around the injured population. So, this segment aims to bring hope and optimism, while sharing treatment success.
On today's episode, Brodie talks with Todd Charnetski, a passionate runner who developed bilateral proximal hamstring tendinopathy back in 2007 after pushing hard during his half marathon preparation.
Todd had tried years of different treatments. Icing, massage, stretching, compression, strengthening, medication, PRP, cortisone, tenex and several other remedies. It wasn't until 2018 when a shift in his management started showing drastic improvement.
Todd is currently 100% better on one side and 95% better on the other and is excited to share his story.
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On this episode, Brodie summarizes a paper by Hamill & Gruber titled: Is changing footstrike pattern beneficial to runners?
This is a hot topic for a lot of runners, coaches and health professionals alike, and while this paper may not come to a conclusive statement, it does help bring us up-to-date with the current literature. The verdict might surprise you.
Changing from a heel striker to a forefoot striker has been proposed for decades. The arguments for such a change follows several theories including:
This paper read by Brodie systematically covers all of these theories and highlights the available evidence to see if their claims hold true.
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We are back for our second installment of question provided by my sister Zoe. Here are the list of questions answered on today's episode:
- I have injured my hamstring and took time off to recover from, now my leg feels weak and I am in a cycle of exercise followed by injury recovery. What can I do?
- How do I tell the difference between muscle soreness after a run and injury?
- Every run I am running to the point of exhaustion because I want to get my best times. Is this okay?
- What do you recommend to address the boredom during a long run or to distract from negative thoughts that come from a hard run?
- I want to cross train but my muscle soreness interferes with my running schedule, what should I do?
- Does running on fatigued muscles lead to injury?
All these questions will be addressed in detail.
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We haven't done a Q&A episode for a while and today we are doing something a bit different. My sister Zoe is taking over Q&A time!
We cover a wide range of questions today, here is the list.
- How do I know what a reasonable starting distance is if I haven’t ran before, or haven’t ran for a long time?
- How do hills impact my run, how can I best run on hills if they are unavoidable?
- My running doesn't seem to be improving. What can I do?
- When I am running I feel like my heart is beating at its maximum and i am struggling to breathe, what can I do to train better for this?
- I don’t know what to do to build my training load for preventing running injuries, what can I do?
This is a perfect episode for you if you are a beginner or looking to accelerate your running game!
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This interview Brodie chats with advanced practice physio, sonographer & shockwave specialist Benoy Mathew. Shockwave therapy is a treatment method administered by therapists and Benoy answers all our questions on this treatment option.
Firstly, Benoy helps answer the question of what Shockwave is and what the clinic experience looks like for a patient.
Secondly, we help decipher the confusion of who will benefit most from shockwave therapy. Benoy explains which running conditions will respond favorably and which conditions will be ineffective. Also, which characteristics create a suitable candidate for shockwave therapy.
Lastly, we answer all your social media questions and delve into specific running conditions such as patellar pain, plantar fasciitis and proximal hamstring tendinopathy.
Click here to find Benoy Mathew on Twitter
For Benoy's online shockwave course head to https://study.physiotutors.com/course/running-rehab/
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This interview Brodie chats with advanced practice physio, sonographer & shockwave specialist Benoy Mathew. Shockwave therapy is a treatment method administered by therapists and Benoy answers all our questions on this treatment option.
Firstly, Benoy helps answer the question of what Shockwave is and what the clinic experience looks like for a patient.
Secondly, we help decipher the confusion of who will benefit most from shockwave therapy. Benoy explains which running conditions will respond favorably and which conditions will be ineffective. Also, which characteristics create a suitable candidate for shockwave therapy.
Lastly, we answer all your social media questions and delve into specific running conditions such as patellar pain, plantar fasciitis and proximal hamstring tendinopathy.
Click here to find Benoy Mathew on Twitter
For Benoy's online shockwave course head to https://study.physiotutors.com/course/running-rehab/
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After 12 months and 90k downloads the Run Smarter Podcast is celebrating 100 episodes!!
Brodie reflects on the past year and the milestones surpassed as he shares clips of his favourite moments, including what he has learnt the most and what he looks forward to moving into the future.
Listen in to hear clips from Brodie's first interview, interviews that have pushed him outside his comfort zone, episodes that have changed his thoughts on running and your own voice clips as we all celebrate 100 episodes together.
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Starting off the year with something different and light hearted before our 100th episode. I pulled one of my most popular episodes from the Everyday Running Legends podcast.
This episode I had the pleasure of interviewing John Kelly, the 15th person to ever complete the infamous Barley marathon before its 60-hour cut-up time.
The Barkley Marathons is an ultramarathon trail race held in Frozen Head State Park near Wartburg, Tennessee. The full course is 100 miles (160 km). The race is limited to a 60-hour period.
We dive into John's physical and mental training to prepare for such a grueling feat. We talk about his previous failed attempts and how he turned in all around.
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We are closing this month, this theme, this year with a bang!
This month we interviewed Dr. Izzy Smith, Simon Wegerif, Chris Schneider, Shona Halson, Christie Aschwanden, Dr. Carl Foster and Dave Proctor covering all topics on recovery.
Brodie talks about what he has learnt, and his highlights throughout the entire month of recovery.
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Today we switch gears and interview the ultra athlete Dave Proctor. Dave has held the world record for the longest distance covered on a treadmill in 24 hours (257km) and held the Canadian 24hr, 48hr and 72hr record.
Dave is also preparing for his second attempt to run across Canada, a total of 7,200km and break the speed record by covering 105km per day for 67 days straight. He does this to push his limits while raising awareness for his foundation 'Outrun Rare'.
I was blessed for this interview as Dave shares his recovery secrets and how experience has shifted his views on recovery. We dive into Dave's sleep strategies, his diet, experience with CBD, use of toe spacers, cold showers, compressive recovery pants and training habits.
Click here to find Dave's TedTalk, instagram and website
You can also find Dave's podcast Chasing Tomorrow
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Dr. Carl Foster is an Exercise Physiologist in the Department of Exercise & Sports Science. He has published close to 500 clinical papers on clinical physiology including 'Prevention, Diagnosis & Treatment of Over-training syndrome: Joint Consensus Statement'.
Following a quote from Shona Halson 'There's a belief out there that you can't over-train, you can only under-recover', Carl dives into this training trap that slowly morphs into overtraining syndrome.
Dr. Foster also helps highlight the difference between functional & non-functional over-reaching within your running, along with the differences in symptoms. Carl also does an excellent job at explaining the course of treatment and even prevention strategies.
This was an entertaining interview as Dr. Foster's passion on the topic takes us through historic stories and interesting facts all about our current understanding of overtraining syndrome.
If you would like to reach out to Dr. Carl Foster you can do so at cfoster@uwlax.edu
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Christie Aschwanden is an american journalist, science writer and author of Good to Go: How to eat, sleep & rest like a champion. Christie's work has had a huge influence on the momentum of this recovery month theme and today, we focus on Nutrition for optimal recovery.
After chatting about the book we then draw our attention towards hydration to the recreational runner. How important is hydration and how do we know if we are having too little or too much fluid? We then dive into common nutrition mistakes runners often make, whether it is for recovery, race day preparation or weekly routine.
We then cover a tonne of listener questions, including the relevance of the 30-minute post exercise nutrition window, how effective beer is post run, and should we follow the science claims on recovery supplements.
You can find Christie's website here and also her twitter instagram and podcast
If you would like to learn more about the Proximal Hamstring 4-week program please click on the link here
You can find Shona's twitter account here
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Shona Halson is an Associate Professor in the School of Behavioural & Health Sciences at ACU. She is world renowned in the field of recovery and has worked with countless elite athletes. Today, we talk about Shona's 'recovery pyramid', and highlight where you should be focusing your recovery strategy before moving onto other less effective methods.
We start off with Shona explaining the benefits of sleep & 'downtime', before moving onto the center focus of the interview which revolves around water immersion therapy, compression, active recovery, stretching and massage.
I ask how important cold water therapy is, what the evidence points to, and what would be the appropriate practical implications for a recreational runner. We get specific with the different temperature, duration in the water, whether you should be moving or keep still, and if there is benefit shifting from cold to warm water.
We then shift our attention towards compression for recovery, including leggings, medical grade compression and expensive leg compression devices.
Lastly, we answer your questions! Including the best active recovery post long run, and whether it's best to completely rest or actively recover following a hard session.
If you would like to learn more about the Proximal Hamstring 4-week program please click on the link here
You can find Shona's twitter account here
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We continue our recovery month with interviewing Chris Schneider. A PhD student in Athlete monitoring & heart rate measures. Chris has contributed to several scientific papers relating to this topic including his leading author contributions in the paper 'Heart rate monitoring in team sports - A conceptual framework for contextualizing heart rate measures for training and recovery prescription'.
I chat with Chris about the relevance of heart rate for the recreational runner and where the current science sits on its accuracy.
We then dive into factors that can influence your heart rate and when you should be cautious with interpreting this data to make smarter training decisions.
Finally, Chris shares his views on the practical implications of heart rate monitoring for the recreational runner, whether it be during exercise, or during recovery.
This episode ties in well with our last episode interviewing Simon Wegerif on Heart rate variability and the clinical relevance of its data.
Click here to find Chris Schneider on Twitter
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We continue our recovery month theme with interviewing Simon Wegerif. Simon is the founder of ithlete and has website myithlete.com selling heart rate variability (HRV) apps and sensors.
Firstly, Simon explains the measurement of heart rate variability and how the sympathetic and parasympathetic nervous system are involved. He does an excellent job of explaining this concept to the general public and is extremely knowledgeable with the available research on the topic.
Simon then explains what will influence your HRV including emotional stress, sickness, physical strain, over-reaching exercise and different foods. Most importantly, we turn our attention to HRV and recovery! Including practical ways you can analyse and interpret HRV to make smarter training decisions.
This episode will tie in really well with our next conversation with Dr. Chris Schneider next episode to talk about heart rate and recovery!
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May I introduce the first guest to our recovery month! Dr. Izzy Smith is a specialist in hormone health and today we focus on all things hormones, stress & recovery.
Firstly, Izzy talks about the concept of 'over-training vs under-recovering' and why a recreational runner needs to be mindful of this.
We then move onto the role of certain hormones that hinder and enhance our ability to recover. Particularly nor-adrenaline & cortisol, these are typically classed as 'stress hormones' and the body will not enter the rest & recovery phase if circulating high amounts of these.
We all know the body will struggle to recover if subject to large amounts of physical stress, but Dr. Izzy Smith highlights the role of emotional & psychological stress as equally important states. We simple cannot recover to the same ability if subject to these psychological stressors.
We finish off today's episode with some listener Q&As around magnesium supplements, Vitamin D supplements and anti-inflammatory medications for recovery.
You can find Izzy's Podcast Behind the uniform here
Also click the link for Izzy's instagram
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Today is episode #1 of our Recovery Month theme! We kick off the month by recapping on relatable past episodes. Rather than send you back to refresh your knowledge, Brodie thought it would be a better idea to do the hard work for you. So, we summarize the key points from these episode:
- Episode #7: Stress less: The hidden dangers that reduced your capacity to adapt.
- Episode #18: Sleep & cortisol in running injuries
- Episode #28: Sleep science for runners with Dr Amy Bender
- Episode #59 Q&A: Warm-up, Stretching & recovery tips
- Episode #79 The good & Bad of Massage therapy with Alice Sanvito
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Following our last interview with Jaclyn, we continue to learn from personal rehab stories. This episode, Brodie interviews Michelle who has suffered from proximal hamstring tendinopathy for over over 12 months.
An avid distance runner for the past 10 years, Michelle received a lot of physical and mental benefits from running until her marathon progress was brought to a holt!
Michelle has an open conversation about her hamstring pain and the detrimental effects it had on both physical and emotional state. She details how her day-to-day activities became more restrictive and what finally caused her rehab to turn a corner.
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On today's episode Jaclyn opens up about her experience with chronic knee pain. After her initial knee pain during marathon training 5 years earlier, Jaclyn found her symptoms gradually spin out of control.
Jaclyn describes her experiences as her symptoms intensify, to the point of constant fear and anxiety whenever she had to move or even see other people walking!
We dive into the impact thoughts and beliefs have towards chronic pain and how Jaclyn worked her way out of this spiral. She gave herself permission to heal and has started her running journey again feeling liberated and empowered. Listen to her entire story on today's episode.
You can find Jaclyn's podcast by searching 'Actually, You are a real runner'.
Click on the link to find Jaclyn's instagram
Or e-mail Jaclyn at coachjaclyn@jaclynricchio.com
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Dr. Kieran O'Sullivan is a Physiotherapist, Clinician, Researcher and Lecturer at the University of Limerick. His research interests are pain & injury with low back pain specifically.
This episode helps debunk a lot of unhelpful myths that plague back pain sufferers. Most of the template from today's discussion comes from the research paper Back to Basics: 10 facts every person should know about back pain.
Firstly, we dive into the myth that low back pain is caused by 'weak core muscles'. Brodie shares his experience at university and how this myth was created. Dr O'Sullivan dives into the helpful understanding around general strength without necessarily focusing on isolated 'core activation'.
Next we investigate the myth around poor posture. A lot of people will hear lifting is bad for your back and slouching with cause strain, but Kieran highlights the importance of being comfortable when sitting and building up levels of tolerance for lifting anyway you feel necessary.
Our last topics revolve around running with pain, effective treatment, unhelpful treatment and passive 'hands-on' methods. This is an eye opener from a lot of people and hopefully an empowering discussion.
You can find Dr. Kieran O'Sullivan on Twitter here.
As referenced, you can listen to the Empowered Beyond Pain podcast here.
For more information and an insightful quiz head to www.lowbackpaincommunication.com/quiz
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Throughout this new weekly series, Brodie talks about his personal experiences with particular injuries and shares the lessons he has learnt along the way, so you will gain insight into injury management & prevention.
Today, Brodie talks about his experience with Plantar Fasciitis. This is an extremely common condition in runners and non-runners alike. The podcast has covered plantar fasciiitis in past episodes but Brodie provides a personal account to help you further understand or overcome this nasty pain.
Firstly, Brodie talks about the gradual onset of this condition, and the importance of body awareness.
Next, we get practical! Brodie talks about the different shoes and inserts that has helped him overcome plantar fasciitis.
Lastly, we discuss the importance of having a consistent re-assessment test to evaluate rehabilitation effectiveness. This is an insightful lesson that applies to all running-related injuries.
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Trang Nguyen is a Physiotherapist, Strength & Conditioning coach and host of the Athlete's Garage podcast. Trang has a particular interest working with endurance athletes at the end-stage of rehab.
So today, we dive into ways you can implement or tweak your S&C sessions for optimization. Firstly, we discuss what a typical gym week would look like for a recreational runner, including frequency, intensity and exercise examples.
Second, Trang focuses in on exercise dosages. Including sets, reps and the concept of periodization when preparing for a marathon.
Next, we dive into what a runner should be 'feeling' during a particular set. This covers muscle activation, levels of muscle 'fatigue' and the answer might surprise you.
Lastly, we answer a listener question around the best 'minimalism home S&C kit' and end with Trang's final 3 tips to optimize your S&C sessions.
Here is the article referenced in the podcast: Muscle damage and muscle remodeling: No pain, Go gain?
You can also find Trang at The Athlete's garage podcast, or you can click here to find her instagram.
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Throughout this new weekly series, Brodie talks about his personal experiences with particular injuries and shares the lessons he has learnt along the way, so you will gain insight into injury management & prevention.
This episode Brodie talks about his battle with patellofemoral pain. Firstly, we explore that runners simply cannot hide behind double leg strength work such as squats, deadlifts and double leg jumping. Double leg exercises will consciously or unconsciously compensate for any weak links you may have.
Next, Brodie shares his experiences with cross-training, along with the current evidence around patellofemoral pain management.
Lastly, Brodie shares his tips on how to tackle this condition head on with proactive strengthening exercises.
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Megan Flanagan is a former collegiate runner who has a bachelor in nutrition, background in psychology, a personal trainer, running coach, ultra and trail runner and the host of Strong Runner Chicks podcast.
With a special interest in body image, eating disorders, nutrition and self care, I invite Megan onto the podcast to talk about race weight, the unhealthy habits and unhelpful misconceptions surrounding this topic.
Our conversation first focuses on the younger athlete and the issues this population face around body image and the false understanding that 'thinner means faster'. Megan discusses the 'trap' a lot of young runners find themselves in. Initially losing weight might generate results, but striving on the same path leads to detrimental effects.
We then focus our attention on the middle-aged recreational runner, and our current understanding around weight loss, performance & health.
Megan helps us to understand that weight loss shouldn't be the primary focus, rather, a secondary outcome if the body naturally sees this trend as a healthy direction.
Be sure to listen to the Strong Runner Chicks
You can also follow Strong runner chicks on instagram
And follow Megan's personal instagram here
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Throughout this new weekly series, Brodie talks about his personal experiences with particular injuries and shares the lessons he has learnt along the way, so you will gain insight into injury management & prevention.
This episode Brodie talks about this transition from marathon running into sprint triathlons which resulted in a hamstring tendinopathy.
Brodie highlights the impact of speed on the body and how the accumulation of speed may increase the risk of injury, particularly if combined with compression such as cycling and running uphill.
We then discuss the role of compression and pain when performing rehabilitation exercises. Often runners with tendon pain are anxious to push a tendon into pain and Brodie helps guide correct rehab dosage.
Lastly, we dive into some simple, practical rehabilitation exercises that has helped Brodie along the way and finally overcome his hamstring tendinopathy.
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Dr. Heather Hausenblas PhD, is a physical activity & healthy aging expert, researcher, and author. She is a co-author of 5 scientific books, and has published over 100 scientific journal articles.
Today we discuss the fascinating topic of exercise addiction. Here are the topics:
- The difference between exercise addiction and exercise committed.
- Typical behaviour and characteristics for someone who is addicted to exercise.
- The consequences associated with this addiction.
- The involvement of social media & health devices on the running population.
- Strategies & measures to help exercise addiction.
To contact Dr Heather for any questions head to: hhausen@ju.edu
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Throughout this new weekly series, Brodie talks about his personal experiences with particular injuries and shares the lessons he has learnt along the way. You will gain insight into injury management & prevention.
This episode dives into patellar tendinopathy. Here are some of the topics:
- How does a tendinopathy usually behave?
- Why we need to address our weak links, rather than just avoiding aggravating factors.
- The power of isometric strengthening exercises for tendons
- Why you shouldn't wait until you are pain free before running.
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Alice Sanvito is a massage therapist trained in trigger point massage, remedial and sports massage. After several years practicing & lecturing the concepts she learnt she began challenging her own beliefs and following the science. Today we cover:
- Are there benefits to promoting blood circulation, and removing lactic acid?
- Does massage help with muscle lengthening & knots?
- What is the mechanism behind trigger point therapy?
- What traps should runners avoid when injured?
- When is there a place for a runner to receive massage therapy?
For 20% off to the RunChatLive conference including all the live recordings, use RUNSMARTER20 at checkout learn more here
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Throughout this new weekly series, Brodie talks about his personal experiences with particular injuries and shares the lessons he has learnt along the way. You will gain insight into injury management & prevention.
This episodes dives into persistent calf tightness and achilles pain. Here are some of the topics:
- Is stretching effective for calf & achilles pain?
- How can running technique help manage and prevent calf strains?
- How should you manipulate your shoes & terrain to aid recovery?
- What role does strength training have & at what dosage?
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My guest today is Jeff Sankoff. An emergency physician, ironman triathlete & podcast host of the Tri Doc podcast. His personal experiences with cramping and personal endeavours to find an explanation makes him the perfect guest for this topic. Today we cover:
- The proposed theories for muscle cramping
- The research history behind cramping
- The electrolyte imbalance vs neuromotor theory
- Potential risk factors like fitness levels, weather, terrain
- Potential treatment remedies
- The dangers of hyponatremia
You can find Jeff and all his social media handles at his tri doc coaching website. Also make sure you listen to the Tri Doc Podcast
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On the back of my 4-day Unleash the Power Within seminar I decided to share my experiences & what you can take-away to become a better runner. Part 2 focuses on fulfillment. Make the decision to live a beautiful life, not just one of achievement. We runners are tough on ourselves. We work hard to achieve our running goals, striving and grinding a long the way, but the celebration is fleeting. Instead, we need to love the process and embrace every struggle along the way because 'Success without fulfillment is failure'.
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On the back of my 4-day Unleash the Power Within seminar I decided to share my experiences & what you can take-away to become a better runner. Part 1 focuses on the Success cycle and the 4 factors that complete the never-ending cycle. Your Belief, potential, action & results.
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Jake is an extremely enthusiastic running coach from the UK and hosts the podcast Running with Jake. Apart from sharing his passion and insight towards goal setting, we dive deeper into running motivation, human behaviour and injury woes. Jake discusses practical strategies for these scenarios along with enhancing the process of self-reflection.
To continue listening to Jake I highly recommend listening to his podcast 'Running with Jake'
You can also find Jake on Facebook & Instagram
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Due to outstanding popularity, interest and curiosity I have decided to record an episode entirely dedicated to one research paper that was released this week. Fei Li et al, published an article looking at 3 randomized strength groups:
1.) Heavy strength + plyometric training
2.) Heavy strength training
3.) Endurance training
Which training method is better at improving your running performance? Listen in to find out.
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Today we have Lizzie Marlow, a specialist physiotherapist from the UK to share her expertise on tibialis posterior tendinopathy. We answer some listener questions along with:
- Tib post anatomy & function
- Likely causes for this condition in running
- Role of pronation & orthotics in tib post tendon pain
- Early & late stage strengthening exercises
- Running considerations & prevention tips
You can find Lizzie on Twitter here
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Today on the Run Smarter Podcast we answer questions from our Patreon family. If you would like to contribute to the podcast, join our small family and have the opportunity to ask your own questions just contribute $5 per month and sign up on the patreon link below.
Here are today's topics:
- What is a 'heel drop' in a shoe and how can a change in heel drop lead to injury.
- What is shockwave therapy & is it beneficial for running rehabilitation?
- What are some strength exercises to help a sprinter?
- What rep range should endurance runners aim for in the gym?
- What are the effects of taping and the pros & cons.
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Benoy is an advanced practice physio from the UK with a specialist Interest in Hip pain & Running Injuries. Today we talk about lateral hip pain in runners. Topics we cover:
- What is lateral hip pain?
- What factors cause hip pain in runners?
- Once painful, what should I avoid to manage pain?
- What are some early stage rehab exercises?
- Should I believe terms like 'your glutes aren't firing' & 'ITB tightness'.
- When can I return to running with hip pain.
Follow Benoy on twitter by clicking here
To learn more about the Masters Runner Symposium click on the link and enter code BENBRAD25OFF for 25% off. This course gives you 12-month access to 22 hours of Video, Audio, Free book and much more.
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Christos is a practicing physical therapist who published a paper titled 'Running economy: A comprehensive review for passive force generation'. On The Run Smarter Podcast today, we break down the concept on running economy and how you can apply this into your running to become a more efficient runner. We remove the scientific jargon so any runner can understand and finish with some practical take-aways. Some topics we discuss are:
- What is running economy & why is it so important?
- Why is lower-limb stiffness a good thing?
- How can we test our leg stiffness & running economy?
- What can we implement to help running economy including strike pattern, footwear and strength training
If you have any questions for Christos you can e-mail him here
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We have the legendary Dr. Izzy Moore who is a world-leading researcher in Cardiff. Izzy 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.
To follow Izzy on Twitter click here
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Today we dive into the elastic limits of human performance by introducing the 'central governor theory' proposed by Tim Noakes and discussed in Alex Hutchinson's book 'Endure'.
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This episode I have combined forces with Chris Russell the host of RunRunLive 4.0 podcast to discuss our tips on running faster without increasing your risk of injury.
A few points we touch on:
- How to structure your running training
- Ways to remain consistent
- What footwear aids speed
- What role nutrition has in running faster
- Recovery tips
You can follow Chris over on his website or follow him on twitter
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Brodie answers all your patreon questions around running injuries. Here are today's topics:
- How long does it take for a tendinopathy to heal
- Injury management tips for plantar fasciitis
- Management tips for a high hamstring tendinopathy
- Are compression sleeves good for performance & recovery
- What are some good foot strengthening exercises
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On this episode we elaborate on the 5 key mistakes runners make during rehabilitation of a tendon. Here is the list:
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Neil & Victoria are from the Running PTs podcast & today we do a roundtable format to help you with your calf strains. We discuss:
- Who gets calf strains
- Presentation, Signs & Symptoms
- Why you get calf strains
- How to manage calf strains
- What are some preventative strategies
Check out Neil and Victoria's podcast here
Click here for Victoria's insta, Neil's insta
Click here for the Train Smart Run Strong website
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Chris is a UK based physio and researcher. His past research has focused on running technique for injury prevention and performance. On today's episode he shares all his research findings in a way any runner can understand and apply.
Click here for the 5-Day Injury Prevention Challenge
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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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Today we are answering all your questions around warm-ups, stretching and recovery. I will be answering questions from both patreon members & those attending the Run Smarter Online course.
We dive into the right warm-up routine for different running conditions. Whether it's a light jog, time-trial race or ultra event, your warm-up and recovery routine is answered!
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Running as a low barrier to entry. All you need is shoes & you are out the door! But with running shoes being the only requirement, are you taking full advantage?
Today I talk with Matt Klein from Doctors of Running & we discuss how we can use your shoes as a TOOL to overcome injuries like:
- Patellofemoral pain
- ITB friction syndrome
- Shin splints
- Calf strains
- Achilles tendinopathy
Matt has a very unique set of skills which is perfect for this topic. He has the benefit of sampling & reviewing tonnes of different shoes along with being fluent in the most up-to-date running evidence literature. You will love this podcast episode!
Here are the links for Doctors of running:
Website:https://www.doctorsofrunning.com/
Youtube:https://www.youtube.com/channel/UCpUtRsyAx5rluUDmF4k_gHw
Instagram: https://www.instagram.com/doctorsofrunning/?hl=en
Facebook:https://www.facebook.com/kleinrunsDPT/?ref=bookmarks
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Triggered by her running passion and her desire to find the most up-to-date running research, this year Amanda Brooks published her fabulous book 'Run To The Finish'. She is also a journalist and a running coach teaching the 'middle of the pack' runners to embrace the ups and downs of running.
On today's episode we cover 3 low moments a runner might experience and how to attack them with positivity. We cover a runner who encounters:
Find Amanda's Social media links below:
Website-Youtube-Insta-Twitter-Facebook
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Runners DREAD a stress fracture! It is often misdiagnosed or picked up very late. So it is crucial that all runners:
- Learn why stress fractures occur
- What the common symptoms are
- How to effectively manage it
- How to implement preventative strategies
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This episode Brodie talks about the chronic tendinopathy he has had behind his knee for several years. Even with increasing mileage, preparing for races and performing at a level he was happy with, he always had this annoying tendon pain.
So, during lockdown he went on a 4 month mission to overcome his pain and documented his journey. Once you hear this you will take away sessions that apply to any chronic injury rehabilitation.
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Rick & I decided to creatively combine our knowledge & come up with 6 tips to reach your half marathon PB & 6 tips to successfully transition from a half marathon to a full marathon.
Rick is the founder and head coach at www.runnez.com & host of the Runnez Radio podcast. He has coached thousands of runners of all abilities & has a greater insight into this topic than I.
Hear what tips we have each written down & take advantage of this value-packed episode!
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The lovely Patreon community has asked some fantastic strength training questions and I know you will benefit from the answers. Today on our 2nd ever Q&A episode, we discuss:
- How to know what is an ideal strength training load
- What to do in the gym when you develop an injury
- The best 'bang for your buck' strength exercises for time poor runners with limited equipment
- What to do in the gym if you have a flared up tendon
- Is there a need to strengthen your upper body
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In my opinion Jean-Francois 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!!
Find more info at https://therunningclinic.com/
Or follow JF on twitter https://twitter.com/JFEsculier
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Matt Chittim is a running coach & host of the Rambling Runner podcast. We discuss his amateur running career & the humble beginnings of the podcast which has exploded to 2.5 million downloads and counting.
Backed off his passion being a basketball coach, Matt decided to test his coaching skills on amateur runners. We explore the fascinating topic of 'success & fulfillment' for runners & discuss practical tips for habit formation, self-reflection on internal motivations and ways you can re-ignite your running passion.
Follow the links to Matt's:
Website: https://www.theramblingrunner.com/
Twitter: https://twitter.com/rambling_runner
Insta: https://www.instagram.com/rambling_runner/
Be sure to follow Matt's podcasts: The Rambling Runner
and his new podcast 'Business & Sports Discourse'.
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The podcast has launched its first patreon page & this episode Brodie answers all your patreon questions around running injuries. Here are the topics:
- How to best choose a physical therapist for recovery
- How to know if treatment is working, & when to progress or pull back from exercises.
- Does stretching help for injury prevention?
- How to minimize running overload injuries when increasing mileage.
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Jason Fitzgerald is not only the host of the Strength Running Podcast, he is also a 2:39 marathoner, author, blog writer & running coach! With his thirst for running knowledge, Jason has spent years researching the best advice on running programs, biomechanics & optimal performance.
It was a blast to have Jason on to pick his brain on the best running program for you! We discuss the general components that should be in a running program, common mistakes runners make when preparing for a race, secret tips to run faster & reach any running goal.
Search The Strength Running Podcast wherever you listen
Also click on the link below for Jason's:
Website: https://strengthrunning.com/
Twitter: https://twitter.com/JasonFitz1
Facebook: https://www.facebook.com/strengthrunning
Insta: https://www.instagram.com/jasonfitz1/
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This is an episode every runner needs to listen to and self-reflect. We know that all pain is generated from the brain and the brain concludes it is serving a purpose when eliciting pain signals.
Jeff has an incredible story of self-healing after being crippled with back pain, diagnosed with ankylosing spondylitis, arthritis and several other ailments. We listen to Jeff's backstory discovering the mind body connection before diving into the interview.
We discuss his revelation, and how it can help runners who have experienced pain and injury.
Jeff's website: http://www.mindbodyhealer.com/
Jeff's insta: https://www.instagram.com/mind_body_healer/
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Matt Walsh is an experienced PT dealing with masters runners. This episode we dive into:
- The physiological changes the body makes when ageing
- Common injuries that arise as a result
- How you should structure your running routine
- Strengthening exercises to counter-measure the ageing process.
- How to THRIVE as a masters runner!
Here is Matt's website link: https://www.walshpt.com/
Here is a link to the online course landing page: https://courses.runsmarter.online/courses/the-run-smarter-online-course
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The roles flip for today's episode. I am the guest on the Healthy Runner Podcast and share my knowledge on shin splints. Causes, Treatments and Prevention tips.
Shin splints is one of the most common shin complaints for runners so recognizing early symptoms and implementing the right treatment early is the best management.
Duane was a great host and we cover a lot of great content.
Click here for Duane's website
Click here for Spark Physical Therapy FB page
Click here for Sparkyourtraining Insta page
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On social media I released the Run Smarter Quiz. The response was phenomenal and this gives me the opportunity the analyse over 100 runners and address the common misconceptions based on their responses.
Part 2 discusses tendinopathy rehabilitation, pathology progression & treatment.
Here is the link to the quiz: https://brodiesharpe.typeform.com/to/D3dKIt
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On social media I released the Run Smarter Quiz. The response was phenomenal and this gives me the opportunity the analyse over 100 runners and address the common misconceptions based on their responses.
Part 2 discusses running form, technique and gait re-training.
Here is the link to the quiz: https://brodiesharpe.typeform.com/to/D3dKIt
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On social media I released the Run Smarter Quiz. The response was phenomenal and this gives me the opportunity the analyse over 100 runners and address the common misconceptions based on their responses.
Part 1 discusses pain science, brain science and psychological aspects that impact injury and recovery.
Here is the link to the quiz: https://brodiesharpe.typeform.com/to/D3dKIt
Good luck!
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The Run Smarter Online Course will be in it's PRE-LAUNCH phase from 14/05/20 until 31/05/20 and there will be an early bird discount for the Run Smarter community!
Check out the course curriculum, member benefits and testimonials on the landing page. There, you can sign up for the early bird special at US$49 instead of the usual price of $99!
Landing page link: https://courses.runsmarter.online/courses/the-run-smarter-online-course
To get you excited I will share the details of the course along with the 5 ways this course will make you a better runner! Well done for taking the next step to becoming a smarter runner.
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Carrie Cheadle is a sports psychologist & co-author of the book 'Rebound: Train your brain to bounce back stronger from sports injuries'.
Every runner needs to recognise the importance of behaviour, attitudes and mindset for recovery. It is also important to self-reflect on your personality and use your strengths and weaknesses as a great ally, rather than a hindrance.
We cover all these topics and include strategies to help these common running personalities:
Find more about Carrie, her book, her podcast, FB group through the links below:
https://www.carriecheadle.com/
https://injuredathletesclub.com/about-the-book/
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ITB friction syndrome is the second-most common running related injury and is the number 1 cause for lateral knee pain. I also mention the exciting details of the Run Smarter Online Course which will be launching soon! On today's episode you will learn:
- The role of the ITB
- What training errors cause ITB friction syndrome
- Are there any running risk factors?
- Should I foam roll my ITB?
- What are the most effective treatments?
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Daniel is the host of the Trail Runners Experience and today I had the privilege of chatting all about trail running. Daniel is a running coach and experienced trail/ultra runner. He shares his insights into the expectations when beginning to run trails, how it will benefit your road running, risks associated with trails, along with helpful tips for experienced runners to elevate their trail performance.
I hope you love listening to Daniel, you can find his coaching and podcast here:
http://distancerunnersunlimited.com/
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Vicky is a dietitian from Melbourne and shares her insight on inflammatory diets. Long term inflammation can lead to recurring injuries, reduced performance and lack of recovery.
We cover:
- What the consequences are of an inflammatory diet
- What are the 'big 3' culprits for inflammation
- The evidence for high sugar, fat, salt diets
- Omega 3 vs omega 6
- The effects of a diary free diet
Find Vicky's social media accounts below:
https://www.facebook.com/eatplaythrive
https://www.instagram.com/eat_play_thrive/
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Recovery is tough! It is a frustrating process that seems never-ending at times. This episode will help soften the blow and set you on the right path towards your destination. Every runner who has faced challenges returning from an injury needs to listen to this episode. We discuss how to plan for your journey to pain-free running and to expect the unexpected.
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Isobel is the host of Peak Endurance podcast and today she joins me to discuss Relative Energy Deficiency in Sport (RED-S). It can be a very severe condition that is often unrecognised and can dramatically impact performance and risk of sickness and injury.
I scratched up on the most recent research around RED-S for Isobel and I to have a constructive discussion. Isobel shares her own experience with RED-S and the detrimental outcomes.
We chat about the risk factors, physical and psychological impacts, issues surrounding body image and pressures put on young adolescent age groups.
Even if you are not within the young population, it is crucial to understand RED-S and recognise signs, symptoms and toxic environments which RED-S might manifest itself.
Click on the links for Peak Endurance:
Website: https://www.peakendurancecoaching.com.au/#/
Insta: https://www.instagram.com/peakendurancecoaching/
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Shawn Bearden is the host of the very successful 'Science Of Ultra' podcast. He is a full professor of Physiology at the Idaho State University and has a particular interest in running economy, bioenergetics and physiology thresholds.
Today we step in another direction and talk about the mental side of endurance running. Topics we cover are:
- What are the key differences between marathons and ultras?
- Which common traits leads runners to thrive in ultras?
- How can someone build on their psychological limits?
- How do we know when to push on & when to back off?
Here are all the links for Science of Ultra:
Website: https://www.scienceofultra.com/
Twitter: https://twitter.com/ScienceOfUltra
Youtube: https://www.youtube.com/channel/UCGTYwCx8S1-sWBm5qK4eFUw
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Maryke Louw is a sports injury Physiotherapist and delivers excellent content around injury diagnosis and management. She is a practicing clinician and online physiotherapist with a big passion treating runners.
Today she shares her top 5 topics around proximal hamstring tendinopathy and why some clients are not recovering. Some of our topics include:
- The role of compression around tendinopathy management
- Does the type of running effect me?
- Should I be stretching?
- What exercises should I start with & how can I progress?
- How long does a hamstring tendinopathy take to heal?
- Debunking beliefs around this condition.
Please follow Maryke's work on these platforms:
https://www.sports-injury-physio.com/meet-sports-physiotherapist-maryke
https://www.facebook.com/SportsInjuryPhysio/
https://www.youtube.com/channel/UCuGyKVhuCa_iattvhM4DlQQ
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This episode we identify common misconceptions surrounding knee osteoarthritis and bust common myths you might have. Ideas around:
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
Link here to learn more about The Running Clinic courses: https://therunningclinic.com/en
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Last episode we covered Plantar Fasciitis causes, prognosis, symptoms, differential diagnosis and risk factors. It is essential for effective management that a correct diagnosis and compromised structures are identified so please listen to plantar fasciitis 1 if you haven't already done so.
Today we discuss treatment by:
- STEP 1: ways to reduce pain
- STEP 2: building up load tolerance
- STEP 3: Maintenance & prevention phase
- My 5 tips for plantar fasciitis prevention
- Running considerations for plantar fasciitis
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Plantar Fasciitis (AKA plantar heel pain & plantar fasciopathy) can be extremely debilitating for runners & is very commonly a chronic condition. But it doesn't have to be! This episode covers crucial information about plantar fasciitis in running much as:
- common symptoms
- diagnostic tests & relevant scans
- how long plantar fasciitis takes to recover
- other potential causes for your symptoms
- plantar fasciitis risk factors
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Runner's knee AKA Patellofemoral pain syndrome is a complex topic. So Pat & Mike from That's Running Podcast helped me with providing the best advice for you and your knee pain.
Some topics we discuss are:
- How we define PFJ pain & outdated terminology
- Why you should stop foam rolling your ITB
- Correct diagnosis before undergoing treatment
- What are the treatment options for you
- Common mistakes with PFJ pain
- Common training errors
- Is changing your shoes the answer?
If you love hearing the boys and want to continue following them, head to their podcast or the links below:
https://www.facebook.com/thatsrunning/
https://www.instagram.com/thatsrunning/
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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 it's importance for your running performance, recovery and efficiency.
We discuss:
- Link between sleep and running injuries
- What you need to know about the different sleep stages
- Signs & symptoms of poor sleep habits
- Importance of both sleep quality and quantity
- Common sleeping disorders for runners
- Can I sleep too much?
- Practical tips for sleep hygiene
- Right sleep position and pillow
Here 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
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Tyson hosts the Relaxed Running Podcast and we combined my knowledge as a physiotherapist with his knowledge as a running coach to put together a list of common training errors.
Whether you have been running for 10 weeks or 10 years you will learn a lot from today's episode. We cover:
- The errors with doing too much too soon.
- The dangers with combining certain training variables
- The benefits of running slow and finding your 'embarrassing pace'.
- Linking training errors with sleep, stress and recovery.
- The dangers of lacking consistency.
- The big factor of frustration when recovering from an injury.
Relaxed Running Podcast can be found on insta: https://www.instagram.com/relaxed_running/
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Chloe 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:
- Subtle symptoms that might relate to poor nutrition.
- Signs of a healthy nutritional balance
- What FODMAP and IBS is and how it effects our running
- Is there a relationship between diet and injury?
- The miscommunication with implementing a low FODMAP diet.
- Training errors that can lead to gut issues.
You can follow Chloe's 2 instagram pages here:
https://www.instagram.com/chloe_mcleod_dietitian/
https://www.instagram.com/health_performance_collective/
And more about her low FODMAP challenge here:
https://www.instagram.com/thefodmapchallenge/
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Dr Peter Malliaras has been a clinical researcher in the field of tendinopathy pathology and rehabilitation for more than 15 years. He has contributed to more than 55 peer review publications surrounding tendinopathy and as a clinician, sees around 30-40 tendinopathy clients per week.
I pick his brain around:
- The latest research in tendon pain and tendon rehabilitation
- What management has shifted in the past 5-10 years
- What we can conclude with shockwave. PRP and cortisone injections.
- Best management from acute to chronic
- When to be sent for scans
- What other structures could be contributing to pain
- Your Facebook questions also get answered!
To visit Peter's website head to: https://www.tendinopathyrehab.com/
For Peter's twitter go to: https://twitter.com/DrPeteMalliaras
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Another podcast first. I talk to Caz who has agreed to be our first case study. Suffering with patella tendinopathy for 5 months now, we discuss her initial symptoms and how management spun out of control. We talk about the highs and lows of her journey, discussing recent flare-ups amongst the small wins and her battle to run the Melbourne Marathon this year.
In this episode you will learn:
- Common characteristics and behaviour of patella tendinopathy
- Real-world presentation of the downward spiral
- Why sometimes you shouldn't listen to doctors
- Tests you can perform to determine your tendon capacity
- Initial steps to control tendon irritability
- Why you need to be careful implementing speed
- The raw emotions and frustrations with chronic tendinopathy.
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Now we get practical! We break down Achilles, High hamstring & gluteal tendinopathy into 5 categories:
1.) Generic causes & common training errors
2.) Daily modifications to avoid compression
3.) Exercise progressions: isometric, isotonic, plyometric.
4.) Running biomechanical considerations
5.) Differential diagnosis
- Learn about the difference between mid-portion and insertional achilles tendinopathy
- Different sleeping positions to help gluteal tendinopathy
- Intrinsic risk factors for achilles tendon pain
- Examples to strengthen the hamstring out of compression
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Talking tendons 1 explains WHY and HOW we get a tendinopathy, but now we look at some universal principles to rehabilitate and prevent tendon pain!
We learn 3 stages to recovery:
Stage 1: Identify daily tasks and positions that will be compressing the tendon.
Stage 2: Tendons love load! but how do we progress?
Step 1: isometrics, Step 2: Eccentrics Step 3: Concentric/eccentrics Step 4: power/speed/plyometrics Step 5: entire kinetic chain restore function
Stage 3: Throughout stage 2 carefully balancing what running loads can be tolerated.
Then we finish with Brodie's top 5 Prevention tips:
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We begin a new mini-series with Talking Tendons 101.
- Learn the different tendon pain terminology: Tendinopathy, Tendinosis, tendinitis.
- Learn about the tendon structure continuum: Reactive, dysrepair, Degenerative.
The 3 main reasons why we get tendinopathy 1. Overload. 2 Compression. 3. Lack of recovery/reducing load tolerance.
Tendinopathy risk factors and why we don't rely heavily on biomechanics.
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Today we introduce Dane Verwey who is a physiotherapist & the Run Culture podcast host. We combine forces and knowledge to discuss the difference between good pain and bad pain. This is crucial to differentiate because we don’t want to push an injury into a more aggravated state but also, we don't want to completely rest if we don't have to.
Some concepts we discuss are:
- Delayed onset muscle soreness (DOMS), why is it 'good' pain.
- The common characteristics of DOMS
- How DOMS is different to 'Bad' pain
- How the location and nature of your pain can be interpreted
- How you would expect good pain and bad pain to respond to rest & exercise
- The consequences of misinterpreting two 2 type of pain
- Some tests you can do at home to assess if you are clear to run after 'Bad' pain.
- Common characteristics of stress fractures.
Dane is a good friend and will appear of several episode in the future to discuss different topics:
Click here to find his podcast on Itunes: https://podcasts.apple.com/au/podcast/run-culture-podcast/id1478354435
Click here to find Dane's FB group: https://www.facebook.com/groups/1702135413205474/
and instagram: https://www.instagram.com/run.culture/
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We complete the strength training for runners season by squeezing in one more episode. We highlight 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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Run Smarter App IOS or Android
Follow Wollongong Podiatry at: https://www.instagram.com/wollongongpodiatry/ and https://www.facebook.com/WollongongPodiatry
Follow The Running Lab at: https://www.instagram.com/the_running_lab/ and https://www.facebook.com/TheRunningLab.StrongFeet/
This episode is another big step in knowledge towards injury prevention. In order to train hard, you need to sleep hard. In order to reduce risk of overuse injuries, you need to optimize recovery. We discuss the connection of poor sleep with injury, sleep with reduced performance and the interwoven relationship of cortisol, stress and pain levels.
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From episode 1 & 2 of this season you should now have a clear understanding of pain & what influences pain. Now we take this concept and apply it to running. We dive into your running injuries and how certain beliefs, miscommunication and emotions influence your recovery. Is your brain working for you or against you?
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As we mentioned last episode making sense of how pain is interpreted & processed can be a great ally for your running career, being oblivious could be detrimental! Chronic pain for runners is extremely debilitating. Injuries that go beyond 6 months can be difficult to overcome but after 6 months most (if not all) of the bodies structures have healed. Why does pain persist? Why is it so hard to overcome when it's in it's chronic state? What can I do about chronic pain? Let's listen and find out!
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Season 3 kicks off with something very unique. We have been laying a foundation of what every runner needs to know & season 3 is no different. No matter what your running injury, pain will initiate in the brain. Making sense of how pain is interpreted & processed can be a great ally for your running career, being oblivious could be detrimental!
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We have explored the ideas around WHY you should implement strength training into your running routine, now let's discuss the HOW. Richard Blagrove is the first guest I have on this podcast and is one of the world's best leading researchers in the field of strength & conditioning for runners. He is a lecturer in Physiology and S&C director at Loughborough University. He is also the author of the book Strength & Conditioning for Endurance Runners.
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We have ticked off the overall benefits of strength training and elevating a runner's performance in earlier episodes. Now we are busting a few more myths, particularly around muscle soreness and weight gain. A lot of runners are worried about hitting the gym because they don't want to lose flexibility and become a heavy, bulky gym go-er. We dispel these myths on today's episode.
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Season 2 is dedicated to resistance training. Last episode we discussed injury risks when strengthen training and the links with injury prevention. This episode we dive into strength training and running performance. Will it make me a better, faster runner? Have a listen to find out.
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Season 2 is dedicated to resistance training. Runners either love, hate, or love to hate strength training. Are you in danger of getting injured in the gym if you start strength training? And if I go through the effort of starting strength training, will it help prevent running injuries? We will cover these 2 topics in today's episode along with plenty more throughout season 2.
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Chapter 10 from my e-book is titled: 'The 3 P's: Pessimism, Perfectionism & Personality'. Does running injury relate to these traits? What about running performance, or injury recovery times? This is a big eye-opener for people so tune in to learn all about it. The e-book is called 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner' and you can find it over on my facebook group.
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Chapter 9 from my e-book is titled: 'The power of cross training: Vascularisation and the art of keeping strong'. We discuss the relevance strength training has for you as a runner. Does it help injury prevention? Does it help performance? These questions are answered plus real world examples. The e-book is called 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner' and you can find it over on my facebook group.
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Chapter 8 from my e-book is titled: 'Rest not always best: Avoiding the Pain, Rest, Weakness downward spiral'. Complete rest is the most common treatment approach for novice runners and can often be the most detrimental. We discuss why rest is such a trap and how it can be avoided. The e-book is called 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner' and you can find it over on my facebook group.
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Chapter 7 from my e-book is titled: 'Stress Less: The hidden dangers that reduce your capacity to adapt'. Certain hidden dangers such as poor nutrition, physical and mental stress, disrupted sleep, gut issues and even some medications can leave you prone to injury. Why these are dangerous and what you can do about it is coming up on this episode. The e-book is called 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner' and you can find it over on my facebook group.
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Chapter 6 from my e-book is titled: 'Watch your step: Calculating cadence and understanding it's importance'. We define what your running cadence is, the influence it has on your running injuries and running efficiency, how you can calculate your cadence yourself & if it is important for you to change it. The e-book is called 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner' and you can find it over on my facebook group.
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Chapter 5 from my e-book is titled Analysis Paralysis: What to pay attention to and what to avoid. It is very difficult for a runner to know what is evidence-based, sound advice from the internet. Misguided information from cherry picked articles, ego driven narratives and hidden agendas. We cover this major issue and puts you on the path to running wisdom. The e-book 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner' and you can find it over on my facebook group.
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Chapter 4 from my e-book is titled Sleep On It: observing pain over 24 hours. Accurately interpreting your symptoms is essential so on this episode we discuss what symptoms should you pay attention to & common running injury pain patterns. The e-book is called 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner' and you can find it over on my facebook group.
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Continuing with my e-book titled 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner'. This episode we cover stress management. Understanding how load is applied to the body and what thing means for your running injuries. I talk through how this principle applies to real world examples and how you can grasp this concept and work towards injury prevention.
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We continue through my e-book 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner'. This episode we discuss the importance of training frequency and adaptation hacking. Please go back to episode 1 if you haven't listened already which talks about my background as a physiotherapist and as a runner, the direction of this podcast and my previous work.
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The first episode of the Run Smarter Podcast! We start with principle 1 from my e-book titled 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner'. This book contains 10 universal principles and this episode we discuss Adaptation Education: Give it time and the body will adapt. A must listen before continuing onto other episodes. I also talk about my background as a physiotherapist and as a runner. The direction of this podcast and my previous work.
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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.
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