The Run Smarter Podcast

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Today's episode covers a paper titled: A systematic review of the effect of running shoes on running economy, performance and biomechanics: analysis by brand and modelCLICK HERE to learn more about the Run Smarter Database

CLICK HERE to learn more about the Run Smarter Database

CLICK HERE to learn more about the Run Smarter Database

CLICK HERE to learn more about the Run Smarter Database

CLICK HERE to learn more about the Run Smarter Database

For MORE Run Smarter Resources

For MORE Run Smarter Resources

For MORE Run Smarter Resources

Alice Sanvito is a massage therapist trained in trigger point massage, remedial and sports massage. After several years of practising & 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 MORE Run Smarter Resources

Papers discussed in today's episode:Paper 1: Cadence matters: Influence of cadence on spinal load during runningPaper 2: Is There a Pathologic Running Motion Associated with Running-Related Injuries? A Methodological Study Using a Motion Analysis System without SensorsPaper 3: The Prevalence of Stress Fractures and the Associated LEAF-Q Responses, Self-Reported Exercise Volume and Dietary Behaviors in Female Recreational RunnersFor MORE Run Smarter Resources

The Best Caffeine Strategy to Run Faster with David Hellard

Episode Summary: This episode delves into a 2023 research paper that examined how an 18-week program of strength exercises and foam rolling impacted the injury rates of recreational runners. Brodie breaks down the study's methodology, results, and key takeaways, offering runners actionable insights into injury prevention through targeted strength work and foam rolling techniques.Key Takeaways:Strength Training Reduces Injury Risk: The research found that runners who performed strength exercises focused on key muscle groups (hip abductors, quadriceps, foot supinators) twice a week had a significantly lower risk of injury compared to those who did not.Foam Rolling Shows Mixed Results: Foam rolling has shown inconsistent outcomes across studies, but this particular intervention suggests that combining strength exercises with foam rolling may improve injury resilience.Compliance Matters: The study found that runners who adhered closely to the injury prevention program had an 85% lower risk of injury compared to a control group. Conversely, low-compliance runners were almost twice as likely to get injured.Foam Rolling's Role in Recovery: Brodie shares how the research shifted his perspective on foam rolling, citing that while its benefits for flexibility and recovery are not always clear, it may play a role in reducing trigger points and injury risk.Injury Prevention Recommendations: By integrating strength training and foam rolling consistently, runners can significantly extend their "injury-free" running days and potentially decrease the likelihood of developing running-related injuries.Actionable Advice for Runners: Runners can incorporate strength training exercises like single-leg squats, forward lunges, side steps with resistance bands, and foam rolling sessions targeting key lower body muscles to help reduce their injury risk. Consistency and compliance with these exercises are crucial for seeing tangible results.For MORE Run Smarter Resources

In this episode, we dive deep into groundbreaking research that could revolutionize how we understand and treat chronic tendon pain. Our host explores a new paper that suggests chronic tendon pain might be driven by neuropathy—dysfunctional nerves—rather than just degenerative or inflammatory disorders. This shift in understanding opens up exciting possibilities for more effective treatments and pain relief strategies.Key Talking Points:New Insights into Chronic Tendon Pain:The episode begins by exploring the idea that chronic tendon pain might be primarily neuropathic. The latest research suggests that the pain could stem from nerve damage or dysfunction rather than solely from tendon degeneration or inflammation.This novel understanding could change how we approach treatment, potentially leading to more targeted and effective methods.The Role of Neuropathy in Tendon Pain:We discuss how the study highlights nerve sprouting and neuronal ingrowth as possible causes of pain in chronic tendinopathy.Learn about substance P, a neuropeptide that may play a significant role in maintaining chronic pain through neurogenic inflammation.Lifestyle and Environmental Factors:Discover how chronic stress, poor diet, and environmental exposures can elevate levels of substance P, leading to persistent inflammation and pain.The importance of lifestyle modifications, such as stress management, anti-inflammatory diets, and healthy sleep habits, is emphasized as potential strategies to reduce chronic tendon pain.Emerging Treatment Options:We explore potential treatments discussed in the paper, including radio frequency ablation, shockwave therapy, and percutaneous ultrasound-guided tenotomy (PUT). While these treatments are promising, the host cautions listeners about the need for further research and understanding before seeking these options.Holistic Approach to Managing Tendinopathy:The episode concludes with actionable insights on how to manage chronic tendon pain through a combination of load management, lifestyle changes, and possibly exploring emerging treatments.Encouragement to focus on a holistic approach, integrating physical, psychological, and environmental factors, to achieve better pain management and healing outcomes.Why You Should Listen: This episode is a must-listen for anyone dealing with chronic tendon pain, as it uncovers new research that could significantly impact your treatment approach. Whether you're a runner, athlete, or someone struggling with tendinopathy, this discussion will provide valuable insights and practical advice to help you better manage your condition.Takeaways:Understanding the role of nerves in chronic tendon pain could lead to more effective treatments.Lifestyle changes, such as reducing stress and adopting an anti-inflammatory diet, can play a crucial role in managing pain.Stay informed about emerging treatments, but proceed with caution and consult with healthcare professionals before trying new therapies.Tune in to explore these exciting developments in chronic tendon pain research and learn how you can apply these insights to your own recovery journey!For MORE Run Smarter Resources

Episode Title: Unraveling the Mystery of Muscle Cramping with Jeff SankoffGuest:Today's guest is Jeff Sankoff, an emergency physician and seasoned triathlete with over 50 finishes at the 70.3 distance, six Ironman completions, and six 70.3 World Championships under his belt. Jeff is also the host of the Tri-Doc Podcast and a coach who specializes in guiding triathletes, runners, and cyclists through his Tri-Doc coaching business. His unique combination of medical expertise and extensive experience in endurance sports makes him the perfect guest to discuss the complexities of muscle cramping.Episode Summary:In this episode, Brodie Sharpe and Jeff Sankoff delve into the elusive and often frustrating topic of muscle cramping. Jeff shares his personal experiences with cramping, particularly during his endurance races, and discusses the scientific theories behind what causes muscle cramps. The conversation covers potential causes such as dehydration, electrolyte imbalances, and the newer theory of neuromuscular imbalances. They also touch on the related condition of hyponatremia, exploring its dangers and how to prevent it during long endurance events. Throughout the discussion, Jeff emphasizes the multifactorial nature of cramping and the importance of personalized strategies for prevention and treatment.Key Talking Points:Personal Experiences with Cramping: Jeff shares how cramping has affected his races, sometimes costing him podium finishes, and the frustration of managing cramps throughout his athletic career.Causes of Muscle Cramping: Exploration of the two main theories behind muscle cramping: dehydration/electrolyte imbalance and neuromuscular dysfunction due to an imbalance between excitatory and inhibitory nerve impulses.Hyponatremia: Understanding the dangers of hyponatremia, how it can be mistaken for heat stroke, and the importance of balancing water and electrolyte intake during long endurance events.Prevention and Treatment: Discussion on the effectiveness of various cramp remedies, such as electrolyte supplements, spicy drinks like pickle juice, and the importance of training at race intensity to prevent cramps.The Role of Fitness and Strength Training: How better fitness and strength in targeted muscle groups might reduce the risk of cramping during high-intensity efforts.Key Takeaways for Runners:Experimentation is Key: If you're prone to cramping, try different strategies such as electrolyte replacement or spicy liquids to find what works best for you.Listen to Your Body: Pay attention to how your body reacts in different conditions and intensities. Adjust your training and race strategies accordingly to minimize the risk of cramping.Stay Hydrated, but Smartly: In hot conditions, ensure you're not just drinking plain water but also replenishing your sodium levels to avoid hyponatremia.Strength Training: Incorporate strength training into your routine to enhance muscle endurance and potentially reduce the risk of cramping during races.Know the Warning Signs of Hyponatremia: Be aware of the symptoms like confusion and imbalance, and ensure you're adequately replacing sodium if you're sweating heavily during long races.Where to Find Jeff Sankoff:Website: Tri-Doc CoachingInstagram: @tridoccoachingPodcast: The Tri-Doc Podcast available on Apple Podcasts, Stitcher, Spotify, and more.For MORE Run Smarter Resources

These are the paper titles discussed in today's episode:Paper 1: The Effects of Nordic Hamstring Exercise on Performance and Injury in the Lower Extremities: An Umbrella ReviewPaper 2: Running Shoes of the Post-modern Footwear Era: A Narrative Overview of Advanced Footwear TechnologyPaper 3: Comparison of Bone Mineral Density of Runners with Inactive Males: A Cross-Sectional StudyFor MORE Run Smarter Resources

Guest: Patrick McGilvray, Weight Loss Coach for Runners, Host of the Running Lean Podcast, Certified Sports Nutritionist, and Personal TrainerEpisode Overview: In this episode of the Run Smarter Podcast, we welcome back Patrick McGilvray for an in-depth Q&A session on nutrition for runners. Patrick is a seasoned coach who specializes in helping runners achieve weight loss, optimize performance, and navigate the often confusing world of sports nutrition. Whether you're struggling with weight fluctuations during marathon training or curious about intermittent fasting, Patrick offers valuable insights tailored to the everyday runner.Key Topics Discussed:Intermittent Fasting for Runners:What is intermittent fasting, and how can it be effectively implemented during marathon training?Understanding the benefits and challenges of fasting while maintaining training intensity.Practical tips for runners on managing hunger and energy levels.Nutrition for Fat Adaptation:The importance of low-carb diets in enhancing fat oxidation and overall endurance performance.How to become fat-adapted and why it's crucial for runners aiming to lose weight without sacrificing performance.Managing Weight Fluctuations:Why some runners gain weight during marathon training and how to counteract it.The role of carbohydrates in weight management and how to adjust your diet to stay lean.Cravings and Sugar Addiction:Strategies to reduce cravings for sweets and understand the addictive nature of sugar.Practical methods like the 15-minute rule to regain control over your diet.Balanced Diets and Sustainable Eating:Why it's essential to find a diet that works for your body and lifestyle, whether it's plant-based, paleo, or something else.How Patrick's own journey from plant-based eating to a more balanced diet improved his health and performance.Key Takeaways:Intermittent Fasting Can Be Beneficial for Runners: When done correctly, intermittent fasting can help with weight loss and fat adaptation, even during marathon training. The key is not cutting calories but focusing on nutrient-dense, low-carb foods.Fat Adaptation is a Game-Changer: Transitioning to a low-carb diet and becoming fat-adapted can significantly improve endurance and make running easier over time, though it requires patience through the initial adjustment period.Mindful Eating Reduces Sugar Cravings: Understanding the psychological and physiological aspects of sugar addiction can help you make better dietary choices. Taking a break from sugar and using strategies like the 15-minute rule can curb cravings effectively.Strength Training is Essential: Incorporating regular resistance training into your routine is crucial for injury prevention and improving overall running performance. Don't skip the weights!Personalization is Key: There's no one-size-fits-all diet for runners. What works for one person may not work for another, so it's essential to experiment and find a nutritional approach that suits your individual needs and goals.Links Mentioned:Running Lean PodcastRunning Lean Coach WebsiteDr. Mindy Pelz Book - Fast Like a GirlFollow Patrick McGilvray:InstagramTune in to learn more about optimizing your nutrition as a runner and making informed dietary choices that support your training and weight loss goals.For MORE Run Smarter Resources

Episode Summary: In this insightful episode, we dive deep into the science of breath control and its impact on running performance with James Fletcher—a physiotherapist, exercise physiologist, university lecturer, Olympic trainer, and freedive instructor. James shares his journey from treating world-class athletes to helping his mother manage COPD, leading him to discover the untapped potential of breath training in both health and athletic performance.Key Topics Covered:The Science Behind Breathlessness:James explains the complex neurophysiology of breathlessness and how carbon dioxide buildup, over-breathing, and inefficient breathing patterns can limit a runner's performance.Fascinating insights into how breath-holding techniques and even simple actions like tapping your chest can extend your breath-hold capacity by tricking the body.Breath Training for Runners:Discover the importance of training your respiratory muscles, just as you would train your legs, to delay the onset of breathlessness and improve running efficiency.James outlines simple yet effective techniques like nasal breathing and the "fist breath" method to strengthen your breathing muscles without the need for expensive equipment.Practical Tests and Tips:Test your breathing efficiency by running for 10 minutes using only nasal breathing or see if you can hold your breath for over two minutes. These benchmarks help determine if you're over-breathing during runs.Learn the importance of syncing your breath with your foot strike to reduce the work of breathing and improve running rhythm.Debunking Common Myths:James challenges the outdated belief that the respiratory system isn't a limiting factor in performance, showing how proper breath training can significantly enhance your endurance and speed.The importance of maintaining a balance of carbon dioxide in the body for optimal oxygen delivery to muscles during running.The Respiratory Muscle Metaboreflex:Understanding how fatigue in the breathing muscles can divert blood from the exercising limbs to the respiratory system, and how strengthening these muscles can prevent this, allowing for better performance.Connect with James Fletcher:Instagram: @allaboutbreathingFor MORE Run Smarter Resources

Running Technique Insight for Injury Prevention and Performance with Chris BrammerEpisode Highlights:Guest Introduction: Chris Brammer, a physiotherapist and researcher in biomechanics with a focus on running technique, injury prevention, and performance. Based in Manchester, UK, he has worked with British Athletics and Team GB, utilizing advanced biomechanics technology.Key Insights: Chris shares his extensive knowledge on how subtle changes in running technique can significantly impact performance and injury risk. He emphasizes the importance of understanding the individual runner's biomechanics and training routine.Assessment Process: Chris outlines a comprehensive approach to assessing running technique, starting with a detailed conversation about the runner's history and routine, followed by a treadmill analysis. Key focus areas include:Pelvis and Trunk Rotation: Excessive rotation can indicate braking forces or rotational instability.Trunk Lean: The "Goldilocks effect" - finding the right amount of forward lean to avoid overloading the knees or risking a fall.Overstride and Ground Contact: Critical for minimizing braking forces and optimizing running efficiency.Cadence and Biomechanics: Chris discusses the role of cadence in running efficiency and injury prevention, debunking the myth of the "perfect" cadence and explaining how slight adjustments can enhance performance.Practical Advice: Chris offers actionable tips for runners to assess their technique using simple tools like smartphones and wearables, and emphasizes the importance of focusing on major biomechanical factors rather than getting lost in minor details.Strength and Running Economy: The episode explores the relationship between muscle strength and running mechanics, highlighting the importance of a well-rounded strength training routine for injury prevention and performance enhancement.Take-Home Messages:Focus on obvious biomechanical issues and avoid overcomplicating assessments.Pronation is not inherently harmful and can actually aid in energy return.Changing foot strike patterns can increase injury risk and should be approached cautiously.Consult with a specialist running physio for personalized advice and accurate assessments.Connect with Chris Brammer:Website: Extra Mile HealthTwitter: @ChrisBrammerFor MORE Run Smarter Resources

Running Research Papers for this episode:Paper 1: Consensus Statements and guideline for the diagnosis and management of plantar fasciitis in SingaporePaper 2: Effects of high-intensity interval training and resistance training on physiological parameters and performance of well-trained runners: A randomized controlled trialPaper 3: Predicting Musculoskeletal Loading at Common Running Injury Locations using Machine Learning and Instrumented InsolesFor MORE Run Smarter Resources

Episode Description: In this powerful episode, we share Emily's inspiring journey from chronic pain to recovery through the discovery and treatment of Tension Myoneural Syndrome (TMS). Emily opens up about her struggle with pain over the past few years, the emotional and psychological battles she faced, and the transformative strategies that helped her reclaim her life.Key Discussion Points:00:00 - Introduction: Meet Emily and learn about her battle with chronic pain and her breakthrough with TMS.00:54 - Understanding TMS: What is Tension Myoneural Syndrome? Emily and the host explain the connection between emotions, personality, and pain manifestation.01:22 - Journey Through Pain: Emily recounts her four-year struggle with various misdiagnoses, including seronegative peripheral spondyloarthritis and Raynaud's, and her eventual diagnosis with TMS.04:07 - The Onset of Injuries: From cubital tunnel syndrome to sciatica, Emily describes the series of injuries that compounded her pain.07:44 - Psychological and Emotional Factors: The impact of emotional repression and personality traits on chronic pain.08:13 - Finding Relief: How reading "Think Away Your Pain" by Dr. David Schechter and other resources helped Emily start her recovery journey.11:27 - What is TMS?: A deeper dive into the science behind TMS and how the brain creates and amplifies pain.17:13 - Emily's Recovery Tools: Journaling, meditation, positive self-talk, and visualization—practical strategies Emily used to overcome TMS.22:41 - Breaking the Cycle: Overcoming the fear of pain and rebuilding a normal life.30:05 - The Role of Positive Thinking: How shifting from negative to positive thinking played a crucial role in Emily's recovery.33:35 - Early Signs of Improvement: The initial glimpses of relief and how they motivated Emily to continue her journey.36:54 - Overcoming Setbacks: Advice for those struggling with belief and persistence in their recovery.45:39 - Current Life: Emily shares her current state, pain-free and living a fulfilling life.47:35 - Resources and Recommendations: Books, YouTube videos, quizzes, and other resources to help listeners explore and address TMS.Resources Mentioned:Book: "Think Away Your Pain" by Dr. David SchechterYouTube Meditation: "Powerful Chronic Pain Healing Meditation for TMS Mind Body, Dr. John Sarno"Quiz: isthistms.com – To help determine if you have TMS.Emily's email: simonsemily7@gmail.comFollow Emily on Instagram: @painexplained_tmsFor MORE Run Smarter Resources

Zach Bitter is a record ultra runner, coach and podcast host. In this episode, he answers your questions on training, fueling, recovery and much more!Find Zach Bitter via his website, Instagram or podcast For MORE Run Smarter Resources

On today's episode, Brodie reflects on his recent Hyrox event and discusses how you should reflect on your own races. For MORE Run Smarter Resources

Guest: Dr. Peter Malliaris, a leading expert in tendinopathy research and clinical practice for over 15 years.Here is what we will cover today:Effective Management of Tendinopathy:Exercise and Education:Importance of progressive exercise to build tendon tolerance.Education on managing symptoms and avoiding aggravating activities.Isometrics and Loading:Isometrics were initially thought to reduce pain but recent studies show progressive loading is equally effective.Adjunct Therapies:Shockwave and PRP:Evidence on their effectiveness is mixed; more placebo-controlled studies needed.Scans and Imaging:Not necessary for diagnosis; used if initial treatments fail to identify other possible issues.Pain and Function Management:Mechanisms of Pain:Pain is multifactorial; education should address beliefs and neuromuscular factors.Loading and Tolerance:Gradual increase in load is crucial for rehabilitation.Individualized Education:Tailored education interventions for conditions like rotator cuff pain.Then I answer your Facebook Group QuestionsTo visit Peter's website head to:  https://www.tendinopathyrehab.com/For Peter's twitter go to: https://twitter.com/DrPeteMalliarasFor MORE Run Smarter Resources

Get Access to Brodie's Running Research Database! Learn More HERE:Use code 'SMARTER2' to get 2 months of premium access at https://www.mymottiv.com/Papers Reviewed in this Episode:Toe Box Shape of Running Shoes Affects In-Shoe Foot Displacement and Deformation: A Randomized Crossover StudyThe Effect of Posture on Running Economy, Kinematics, and Muscle ActivationConsecutive Bilateral Iliac Stress Fracture in an Adult Male Runner Effectiveness of Kinesio Tape in the Treatment of Patients with Patellofemoral Pain Syndrome: A Systematic Review and Meta-AnalysisFor MORE Run Smarter Resources

Get Access to Brodie's Running Research Database! Learn More HERE:Use code 'SMARTER2' to get 2 months of premium access at https://www.mymottiv.com/In today's episode, Brodie reviews this article: https://www.uhcw.nhs.uk/self-care/sciatica/Click here for more Run Smarter Resources: Including free courses, books and free 20-min injury chats

Use code 'SMARTER2' to get 2 months of premium access at https://www.mymottiv.com/Today's topic focuses on how to run the perfect race with special guest, Matt Fitzgerald.Matt Fitzgerald, a renowned author of multiple running books, including "80/20 Running," "Racing Weight," "How Bad Do You Want It?", and "The Endurance Diet," joins the show. Matt discusses his latest book, "How to Run the Perfect Race: Better Racing through Better Pacing," diving into training strategies, race day execution, and the broader philosophy of running.The discussion covers the importance of pacing, the challenges of executing a perfect race, and the psychological and physical aspects involved. Matt offers advice on calculating race finish times, preparing for race day, and how training runs can help predict race performance.Specific Workouts and Pacing Strategy:The importance of specific workouts and the role of easy runs in overall training are explored, along with strategies for effective race day pacing.Overcoming Common Mistakes:Common mistakes runners make in pacing and how to avoid them are discussed, emphasizing the significance of experience and learning from each race.Psychological Aspects of Pacing:The conversation delves into the psychological traits that contribute to successful pacing, including body awareness, judgment, and toughness.Using Technology in Training:The role of technology and devices in training and racing is examined, highlighting the need to balance gadgets with body awareness.Handling Hilly Marathons:Matt shares strategies for pacing and energy distribution in hilly marathons and how to tailor pacing strategy to individual strengths and weaknesses.Training at Race Pace:The importance and frequency of training at race pace are discussed, emphasizing how specific paces can improve race day performance.The Role of Experience:The role of experience in achieving a perfect race is highlighted, encouraging runners to learn from each race to improve future performances.Resources Mentioned:Matt Fitzgerald on InstagramDream Run CampPurchase "How to Run the Perfect Race"

Use code 'SMARTER2' to get 2 months of premium access at https://www.mymottiv.com/Brodie reviews a paper titled: Effect of resistance exercise dose components for tendinopathy management: a systematic review with meta-analysis  

Sign Up for the 5-Day Injury Prevention Challenge!Brodie reviews a paper titled: Hip and core exercise programme prevents running-related overuse injuries in adult novice recreational runners: a three-arm randomised controlled trial (Run RCT)

Sign Up for the 5-Day Injury Prevention Challenge!In today's collaboration episode, we dive deep into a Q&A session focused on helping runners train more effectively, prevent injuries, and enhance performance. Joined by Lydia and Sophie from the Stronger Stride Podcast, we explore various aspects of running, including injury prevention, training tips for different terrains, and strategies for marathon preparation and recovery.Check out the Stronger Stride Socials:Insta @StrongerstridePodcast: The Stronger Stride

Sign Up for the 5-Day Injury Prevention Challenge!Episode Summary:In today's episode, we delve into the critical aspects of running smarter, not harder, with physical therapist Matthew Silver. Drawing insights from his new book, Built to Run, we explore essential topics such as proper running form, effective breathing techniques, and strategies to prevent common injuries. Matthew brings a wealth of knowledge from his experience in treating runners and offers practical advice that can transform your running experience.Key Topics Covered:Optimizing Running Form: Discussion on the importance of running form, identifying common form mistakes, and how to correct them for better performance and injury prevention.Breathing Techniques for Runners: Insights into how proper breathing can enhance running performance, including practical exercises and the physiological benefits of different breathing methods.Preventing Common Injuries: Tips on how to use strength training, mobility exercises, and proper running mechanics to stay injury-free.Guest Bio:Matthew Silver is a US-based physical therapist specializing in running-related injuries and performance. He has a deep personal and professional interest in helping runners overcome challenges and achieve their best.Check out Matt's new book Built to RunAlso check out Matt on Instagram & Youtube

Sign Up for the 5-Day Injury Prevention Challenge!Dr Amy Bender is a sleep scientist on a mission to promote sleep for well-being & better performance. She is the perfect guest to have on the podcast to discuss its importance for your running performance, recovery and efficiency. We discuss:Link between sleep and running injuriesWhat you need to know about the different sleep stagesSigns & symptoms of poor sleep habitsImportance of both sleep quality and quantity Common sleeping disorders for runnersCan I sleep too much?Practical tips for sleep hygieneRight sleep position and pillowHere are the links for:Amy's twitter account https://twitter.com/Sleep4SportAmy'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.pdfRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodiePodcast Facebook group

Sign Up for the 5-Day Injury Prevention Challenge!Here are the papers we will cover in today's episode:Exploring the Relationship between Running-Related Technology Use and Running-Related InjuriesRisk factors associated with a history of iliotibial band syndrome (hITBS) in distance runnersA preliminary exploration of the regression equation for performance in amateur half-marathon runners: a perspective based on respiratory muscle functionCurrent and future advances in practice: tendinopathies of the hipMind to move: Differences in running biomechanics between sensing and intuition shod runners  bastiaan@volodalen.comComparison of muscle activity of the lower limbs while running on different treadmill models

Sign Up for the 5-Day Injury Prevention Challenge!In this insightful episode, we delve into the fascinating world of power meters and their application in running to enhance speed and efficiency. Our guest, Cody Van Russell, a researcher and a former personal trainer with a rich background in kinesiology, shares his extensive research into power meters. He offers practical advice on how runners can leverage this technology for improved performance.Key Topics Covered:Introduction to Running Power: Understanding the concept of power in running, its research, and how it differs from cycling power.Cody Van Russell's Background: From personal training to pursuing a PhD, Cody's journey through an accident, research in concussion labs, to his current focus on wearable technology in sports.Mechanical Power and Running Economy: Discussion on the complexities of measuring running power and its implications for running economy.Stride Power Meters: An overview of wearable devices like the Stride pod and their role in estimating running power.Research Insights: Cody shares findings from his research on stride running power, including its reliability, validity, and utility in training.Practical Applications: How runners can utilize power meters to adjust their training, especially in varying terrains and conditions.Strength Training and Running Economy: Beyond power meters, Cody emphasizes the importance of strength training and plyometrics in improving running economy and performance.Future of Running Power Meters: Acknowledging the current limitations and the potential for further research and development in this area.Guest Bio:Cody Van Russell, an accomplished researcher with a focus on exercise physiology, has explored the realms of concussion research, wearable technology, and nonlinear analysis of biological signals. With a passion for high-performance sport, Cody's work aims to understand and optimize human movement and performance through innovative research.

Sign Up for the 5-Day Injury Prevention Challenge!In today's episode, we delve deep into the world of tendinopathy research with Miles Murphy, a renowned physiotherapist, neuroscience, and lower limb injury researcher. Together with Ebony Rio, they've published influential work that could change how tendinopathies are managed.Key Highlights:Understanding Tendinopathy: Miles Murphy provides a thorough overview of the history, physiology, and pathology of tendinopathies, emphasizing the complexity and nuances of tendon injuries.Innovative Research: The discussion includes insights into recent groundbreaking papers that challenge and expand our understanding of tendinopathy management.Treatment Modalities Explored: Various treatments such as PRP, corticosteroid injections, and shockwave therapy are critically evaluated, with a focus on their effectiveness and practical application in clinical settings.Load Management: The core of tendinopathy management, according to Murphy, revolves around appropriate load management, highlighting the importance of understanding and adjusting the mechanical load on tendons for optimal recovery.Future Directions: The episode concludes with a forward-looking discussion on the potential future directions in tendinopathy research and management, including the development of new outcome measures and a better understanding of pain mechanisms associated with tendon issues.

Sign Up for the 5-Day Injury Prevention Challenge!Brodie answers the following questions:Anna: As a trail runner and a doctor I know the evidence has changed. Rest is no longer recommended for injury and lots of focus on strength. But I also know that most of my injuries are due to overuse or lack of recovery. So how to know when to back off. Or is rest never the answer?Dominik: How to safely transition from high cushioned shoes to minimal (barefoot) shoes? Does the barefoot approach really reduce a lot of injuries? If so, Why elite runners don't run in minimal shoes? I am reading Born to run and am a bit puzzled about thisCraig: Recently, I was lucky to get a pair of Altra Vanish Carbon during a limited time special. I was sort of debating on using this for a marathon at the end of May. How many times would you recommend running in these shoes prior to the race? Debbie: Managing 1 year of left knee pain after returning from running following a rectus femoris tendinopathy. An MRI recently showed mild bursitis and joint effusion. I believe it's related to kinetic chain imbalances including a right hip shift. Where should the rehab focus be? Should I be exercising my knee at all or solely focusing on improving hip mobility?

Sign Up for the 5-Day Injury Prevention Challenge!In this Q&A Brodie answers the following questions:Rachel: Every one of my runs nowadays has hills. Assuming this is a good thing but I'm getting more fatigued, on some runs, and needing more shorter 5km runs in between longer ones. Katja: Currently marathon training and my left hip hurts. Especially right under the greater trochanter. It started 2-3 weeks ago and wasn't constant. But now I had to end my last long run early. Now feel it with every step. It hurts getting up from sitting and walking downstairs. Elliptical seems fine. Chiro thinks it might be IT band. Any idea what it could be and how to modify training? London is in 30 days.Ryan: What is the most common diagnosis for glute tightness and soreness that lingers for months? Can run on it to a point but then will be sore after.Sara: What is your return to running plan for those who have taken a 8 week break from running due to PHT and adductor tendinopathy. I have been cross training with swim/bike/walking during time off and been lifting heavy for 4 weeks.Denny: My lower back (to the right) hurts after running or after just standing for 20 minutes. More like it feels stiff. I don't have a particular question but I guess if you could share some thoughts on lower back pain and running.

On today's episode we cover the following papers:Paper 1: Cranberry supplementation improves physiological markers of performance in trained runnersPaper 2: Is There a Role of Beetroot Consumption on the Recovery of Oxidative Status and Muscle Damage in Ultra-Endurance Runners?Paper 3: Caffeine gum improves 5 km running performance in recreational runners completing parkrun events

In this enlightening episode of the Smarter Scholars podcast, we delve into the intricate world of understanding and overcoming various types of pain. Drawing inspiration from the Huberman Lab podcast and personal experiences, this episode offers a comprehensive look at the physical and psychological aspects of pain, providing listeners with practical strategies and tools to manage and overcome pain effectively.Key Discussion Points:Understanding Pain:Brodie shares a personal experience of a minor accident while running, leading to a broader discussion on the nature of pain.Pain is fundamentally a brain output, regardless of its acute or chronic nature.It's vital to understand that pain receptors, or nociceptors, can only detect heat, pressure, and pH changes, emphasizing the brain's role in interpreting these signals.Strategies for Overcoming Pain:The episode highlights effective interventions for chronic pain, such as intentional distraction, mindfulness-based stress reduction (MBSR), and cognitive reframing.These strategies emphasize the importance of not just sensory experience but also emotional states in managing pain.Psychological Aspects of Pain:The discussion delves into how catastrophization and personality traits like optimism can significantly affect pain perception and recovery.The role of psychological factors, including stress, anxiety, and past traumas, is explored in relation to pain experiences.Role of Physical Therapy and Other Treatments:The episode touches on various treatment options for chronic pain, including medications, nerve blocks, psychological therapies, physical and occupational therapy approaches, complementary alternative medicines, and self-empowerment strategies.The critical role of physical therapists in pain management and recovery is highlighted.Nutrition and Pain:The conversation extends to the impact of nutrition on pain and recovery, emphasizing the importance of anti-inflammatory diets and identifying food triggers.Journaling Protocol for Pain Management:Based on another Huberman Lab podcast episode, a specific journaling protocol is discussed as an effective tool for managing chronic pain and mental health.Conclusion:The episode concludes with a comprehensive understanding of pain, emphasizing that it's not only a physical sensation but also deeply intertwined with our emotional and psychological states. By exploring various methods, including intentional distraction, mindfulness, cognitive reframing, and practical approaches like physical therapy and nutrition, listeners are equipped with a diverse array of tools to confront and manage their pain effectively.

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium AccessRichard Blagrove is an authority in physiology and strength training for runners. He authored "Strength and Conditioning for Endurance Runners" and has an extensive background in coaching runners and conducting research on running strength and conditioning.Main Topics Discussed:Approach to Strength Training for Runners:Emphasis on understanding a runner's goals, injury history, and current training regimen.The importance of non-running activities in a runner's training plan.Tailoring strength training programs to individual runner's needs and circumstances.Specific Training Advice for Recreational Runners:Recommendation for a minimum of two strength sessions per week.How to integrate strength training with running routines.Suggestions for runners with limited access to gym equipment.Strength Training Principles:Starting with bodyweight exercises and progressing to more challenging variations.The role of equipment like resistance bands and free weights.Emphasis on the importance of technique, especially when increasing load.Periodization and Advancing Training:Adjusting rep ranges and load as runners become more experienced.The concept of periodization in strength training for runners.Common Concerns and Misconceptions:Addressing runners' hesitations and misunderstandings about strength training.The relationship between strength training and injury prevention.

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium AccessDr. Andrea Moore is a Physical Therapist, Orthopedic Specialist, Nutritional Therapy Practitioner and the host of the Unweaving Chronic Pain Podcast.On the podcast, she shares her insights and expertise on chronic pain and how the nervous system plays a pivotal role in our pain experience. Andrea also offers practical advice for those navigating their journey through chronic pain. Her holistic approach, focusing not only on the physical but also on the mental, emotional, and even ancestral aspects of pain, provides a comprehensive framework for understanding and addressing chronic pain in ways that traditional models might not fully encompass.Remember, healing from chronic pain is a journey that encompasses more than just the physical body. By integrating mind-body practices, understanding the underlying factors contributing to pain, and approaching oneself with kindness and curiosity, significant strides can be made towards recovery and a better quality of life.Follow Andrea Moore Here:Pain Archetype Assessment: https://welcome.drandreamoore.com/pain_response_assessmentInstagram: https://www.instagram.com/drandreamoore/Website: https://drandreamoore.com/Podcast: https://www.unweavingchronicpain.com/

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium AccessHere are the research papers discussed in todays episode:The Effect of Wearable-Based Real-Time Feedback on Running Injuries and Running Performance: A Randomized Controlled TrialHow to activate the glutes best? Peak muscle activity of acceleration-specific pre-activation and traditional strength training exercisesPredictors of Running-Related Injury Among Recreational Runners: A Prospective Cohort Study of the Role of Perfectionism, Mental Toughness, and Passion in RunningEffects of 3 Weeks Yogic Breathing Techniques on Sub-maximal Running ResponsesPlantar Fasciitis: An Updated ReviewLeg length discrepancy is not a risk factor for plantar fasciitisImmediate and Short-Term Effects of In-Shoe Heel-Lift Orthoses on Clinical and Biomechanical Outcomes in Patients With Insertional Achilles TendinopathyWhat is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping review

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium AccessIn this episode, we shine the spotlight on ultra marathoner Patrick Regan, an accomplished athlete sponsored by GU Energy Labs. Patrick shares insights from his journey from marathons to ultramarathons, including his strategies for training, injury prevention, and nutrition. With a rich background in both competitive running and coaching, Patrick provides valuable advice for runners looking to make the transition to longer distances.About Patrick Regan:Ultra marathoner with impressive achievements in 50 miles, 100Ks, and 100-mile races.A seasoned running coach with a passion for helping others achieve their ultra running goals.Host of the Ultra Wizard Ramble podcastKey Highlights:Transitioning from Marathon to Ultra: Patrick discusses the misconceptions about moving from marathon running to ultramarathons, emphasizing the importance of maintaining a strong running economy and the ability to metabolize calories efficiently over longer distances.Injury Prevention and Strength Training: Insights into Patrick's approach to reducing injury risks, including his strength training regimen and tips for balancing running with strength and mobility work.Nutrition and Fueling Strategies: Patrick shares his strategies for fueling during long runs and races, highlighting the significance of adapting calorie intake and hydration to meet the demands of ultra endurance events.Training Insights: An overview of Patrick's typical training week, offering a glimpse into how he prepares for ultramarathons and balances high mileage with recovery and strength training.Recovery Techniques: Patrick emphasizes the importance of recovery, including down weeks in training cycles and strategies for post-run and ongoing recovery to ensure longevity in the sport.Connect with Patrick Regan:Coaching Services: Learn more about Patrick's coaching philosophy and services at Patrick's Coaching Website.Connect on Insta @patrickreaganrunning Also check out the Ultra Wizard Ramble Podcast

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium AccessIn this solo episode, Brodie shares insights into his personal strategy for maximizing performance while minimizing the risk of injuries. After a hiatus from racing due to COVID, he's now setting his sights on new challenges and meticulously planning his training regimen to stay healthy and competitive.Key Highlights:Background and Motivation:Discusses the impact of COVID-19 on his racing and training routines.Shares past achievements in trail running and CrossFit, and how these experiences have shaped his current fitness goals.Introduces the decision to train for a Hyrox event, highlighting its blend of running, strength, and high-intensity workouts.Training Philosophy and Approach:Outlines a detailed weekly training plan, incorporating running, strength training, and specific workouts to prepare for the Hyrox event.Emphasizes the importance of gradual progression, avoiding abrupt changes in training load to reduce injury risk.Highlights the significance of structured planning, flexibility, and monitoring exercise intensity and recovery.Injury Prevention Strategies:Discusses the importance of considering past injuries and being mindful of potential risk factors.Shares practical tips for adjusting training based on physical cues and the need for acceptance if injuries do occur.Nutrition and Recovery:Talks about adjustments in fueling strategy to support increased training demands.Shares insights into recovery practices, including sleep, hydration, and the use of supplements to aid recovery and performance.Personal Reflections and Future Goals:Reflects on the mental and emotional aspects of training for a challenging event.Considers the long-term impact of his current training and lifestyle choices on his health and fitness.Run Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or AndroidPodcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium AccessIn this captivating episode, we sit down with Brad Neal, a distinguished academic and running researcher with a primary focus on patellofemoral pain, also known as runner's knee. Brad dives deep into the findings of his recent study titled "Using Wearable Technology Data to Explain Recreational Running Injury: A Prospective Longitudinal Feasible Study." This research offers groundbreaking insights into how wearable technology can be utilized to predict and prevent running injuries, marking a significant advancement in the field.Key Highlights:Study Overview: Brad elucidates the objectives and methodology of the study, emphasizing its focus on recreational runners and the use of wearable technology to collect data. The conversation sheds light on the study's design and its potential to transform injury prevention strategies.Findings and Implications: Brad shares the intriguing results of the study, highlighting the role of acute load by effort in running injuries. This segment offers listeners valuable insights into how monitoring effort, alongside traditional metrics like distance, can significantly reduce injury risk.Practical Takeaways for Runners: Learn how to apply the study's findings to your running routine. Brad offers practical advice on tracking effort and adjusting training loads to optimize performance while minimizing injury risks.This episode is a must-listen for anyone interested in enhancing their running performance and safeguarding against injuries. Whether you're a seasoned marathoner or a casual jogger, Brad's insights offer invaluable guidance on running smarter and healthier. Join us for this fascinating conversation and take the first step towards a more informed and injury-free running experience.Follow Brad on Twitter: @DrBradNealAlso follow his work with knee pain on instagram @TeamPFP and https://www.teampfp.com/  Run Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or AndroidPodcast Facebook group

Sign Up for the 5-Day Injury Prevention Challenge!The papers we will review in this episode are:Impact of Running Exercise on Intervertebral Disc: A Systematic ReviewGait asymmetry in spatiotemporal and kinetic variables does not increase running-related injury risk in lower limbs: a secondary analysis of a randomised trial including 800+ recreational runnersFoam rolling and stretching do not provide superior acute flexibility and stiffness improvements compared to any other warm-up intervention: A systematic review with meta-analysisRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or AndroidPodcast Facebook group

Sign Up for the 5-Day Injury Prevention Challenge!Hannah has a Masters in Exercise Science and a PhD in Kinesiology specializing in wearable technologies. Her recent publication is titled 'Use of subject-specific models to detect fatigue-related changes in running biomechanics: a random forest approach'. Today, we chat about fatigued running conditions and what practical lessons we can take from the recent research. Key Topics DiscussedInjury Prevention and Biomechanics:Challenges in distinguishing myths from evidence-based practices in running.Research on Fatigue and Running Form:Exploration of how fatigue affects running biomechanics.Individual variability in response to fatigue.Wearable Technology and Running:Use of wearable devices to study running patterns and fatigue.Potential future developments in technology for running analysis.Practical Takeaways for Runners:Understanding personal running mechanics and fatigue response.Utilizing changes in biomechanics as signals for training adjustments.Future Research Directions:Integrating additional sensors and physiological data to enhance understanding of running fatigue.Become a Patron!Run Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Sign Up for the 5-Day Injury Prevention Challenge!In this episode, Brodie brings you up to speed on the latest research on strength training including a new paper titled: Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysisBecome a Patron!Run Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Sign Up for the 5-Day Injury Prevention Challenge!This episode highlights the importance of foot strength for running and everyday life with Tim Bransdon. Can we overcome plantar fasciitis, heel pain, foot pain with functional strengthening? If so, how? We look at some practical tests you can perform at home to determine your level of foot balance, coordination, strength, spring & overall function. Tim also talks about the role of orthotics for runners, foot shape and pronation. Does the structure of your foot determine your level of recovery, or does strength and function play a more important role?If your plantar fasciitis is so severe that it is painful walking, Tim talks through your first steps to recovery. He discusses the importance of establishing the correct mindset and empowering you through careful stages of rehabilitation. Tim Bransdon is a podiatrist from Wollongong Podiatry and is also part of the Running Lab conducting StrongFeet programs for health professionals.Become a Patron!Run Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Sign Up for the 5-Day Injury Prevention Challenge!The podcast episode delves into a research paper titled "Anxiety State Impact on Recovery of Runners with Lower Extremity Injuries," exploring the correlation between emotional states and rehabilitation among runners. Here are the key points covered: Emotional Reactions to Injury: The discussion emphasizes the emotional reactions runners experience when injured, including frustration, anxiety, fear of re-injury, and identity loss. Different personalities and emotional dispositions influence how individuals handle injuries and recovery. Study Design and Findings: The paper involved 41 participants with running-related injuries, assessing their anxiety levels, emotional states, and running mechanics. The results showed that while both highly anxious and low anxious groups improved during recovery, persistently high anxiety correlated with prolonged emotional distress, affecting recovery efficiency and running mechanics. Implications and Recommendations: The podcast explores the clinical implications suggested by the paper. It suggests strategies like positive mental state promotion, involvement in social running contexts, goal setting, gait correction techniques, and early screening for anxiety and depression to aid in rehabilitating injured runners. Conclusion and Insights: The conclusion highlights the challenges highly anxious individuals face in optimizing recovery and running mechanics. It underscores the need to consider emotional states alongside physical treatment in the rehab process. Become a Patron!Run Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Sign Up for the 5-Day Injury Prevention Challenge!The podcast episode features Mark, a competitive masters runner in his sixties, sharing his journey overcoming proximal hamstring tendinopathy (PHT). We start exploring his initial symptoms, mistakes made, setbacks, and successful recovery methods. Mark's proactive approach to understanding his condition, especially upon receiving a diagnosis, led him to discover Brodie's podcast dedicated to PHT.Mark's injury originated from intense post-race training that exacerbated the PHT. Despite his initial resistance, Mark realized the importance of prioritizing rehab over running, a mental shift essential for recovery. His mistakes included running too much and participating in races prematurely. Gradually, he learned to follow prescribed exercise routines and mastered techniques like the deadlift, which significantly targeted the affected tendon.The conversation emphasizes the mental aspect of recovery, with Mark highlighting the significance of maintaining a routine, even during injury, for both physical and mental well-being. His dedication to sustaining a runner's routine, adjusting workouts, and staying positive played a pivotal role in his successful rehabilitation.Become a Patron!Run Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group