Podcasts about IT band

In this episode of Tales from The Lane, I'm giving you a behind-the-scenes look at my Q1 review and how I'm setting up for success in Q2. From launching Beyond Potential and running a 10K to hobbling through an IT Band injury and pivoting bookstore outreach, I'm sharing the real wins, the challenges, and the biggest takeaways from my book tour and first quarter of the year. Whether you're mapping out your next 90 days, planning a creative project, or wondering how to bounce back when things don't go quite as expected, this episode is packed with insight, reflection, and practical strategies. You'll also hear about how I'm structuring Q2 goals, what I'm focusing on in terms of audience growth, project timelines, and the mindset shift that helped me finally hire out what wasn't in my zone of genius. ✨ Don't forget to grab your Quarterly Retreat Planning Guide and get your copy of Beyond Potential if you haven't yet. IN THIS EPISODE YOU'LL LEARN:

Are you experiencing pain on the outside of your knee? Join Nate and Matt as they dive deep into the world of Iliotibial (IT) Band Syndrome. They'll break down the anatomy of the IT band, explore common risk factors, and discuss effective strategies for managing and recovering from this common runner's ailment. Plus, they'll give you their take on the two updates from ASICS & Diadora: the Cumulus 27 and the Gara Carbon 2.Get your DOR Merch: https://doctors-of-running.myspreadshop.com/Check out our friends at ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠ and save 25% on your first order with code DOR24!Chapters0:00 - Intro1:22 - Asics Cumulus 27 overview10:28 - Diadora Gara Carbon 2 overview14:38 - IT Band anatomy24:12 - ITBS risk factors31:56 - Is strength training helpful for ITBS?36:44 - Will soft tissue massage or icing help the IT band?43:04 - Pain management & recovery guidance49:30 - Are there shoes that are ideal for people dealing with ITBS?56:32 - Wrap-up

Surgeon Roundtable Panel livestream featuring 8 top surgeons as they come together to discuss their surgical approaches in limb lengthening surgery. This is a rare opportunity to educate yourself more on limb lengthening from different surgeons as they share insights, address patient concerns, and provide invaluable advice for anyone considering this life-changing surgery. ____________

Dr. Robbins is back with his monthly Q&A - if you have questions send them to live@cyborg4life.com. Discussing limb lengthening questions from patients who are planning to undergo or have undergone limb lengthening surgery. ____________ Reach out to Dr. Robbins Website: https://limblengthening.org Book consult - https://paley.thec4llective.com Main Point of Contact - Angelique Keller - Director of Stature Lengthening 1) Email: akeller@paleyinstitute.org 2) Instagram: Stature - https://www.instagram.com/paleystaturelengthening/ 3) YouTube: Stature - https://www.youtube.com/@UCBDZvE1b-EEJm9ubxEctmyg ________ Audio Podcast: will be available within 48hrs when stream ends Timestamps: 00:00 - Intro02:00 - Special Mention: Marshall the Mascot & Dr. Robbins' Family Update05:00 - Upcoming Event Highlights: Halloween Party Plans07:30 - Monthly Q&A Overview & Key Topics Preview10:00 - First Question: Reusing Leg Nails for Arm Lengthening15:00 - Approach to Surgery: Staggered vs. Simultaneous Lengthening20:00 - Pain Management During Lengthening: Is Pausing Helpful?25:00 - IT Band Release: Superficial vs. Deep Differences30:00 - Importance of IT Band for Mobility and Stability35:00 - Explanation of Knee Clicking and Duration of Symptoms40:00 - Leg Length Difference Case Study and Prevention Tips45:00 - Hospital Routine After Surgery: Day-by-Day Walkthrough52:00 - Blood Clots and Risk Mitigation Strategies58:00 - Weight Loss and Metabolism Changes After Surgery1:05:00 - Addressing Bowed Femurs During Lengthening1:10:00 - Considerations for Quadrilateral Surgery and Functional Outcomes1:20:00 - Precise Max Nail Recovery and Long-Term Functionality1:25:00 - Dr. Robbins' Running Story & Personal Weight Loss Journey1:30:00 - Closing Remarks ________

Adam McAtee, DPT does a critical analysis of a recent Pilates article in the Pilates Journal. This episode is intended to be a critical analysis of the information provided rather than an analysis on any person organization. The intention is to be thought provoking in order to build your skills, knowledge, and confidence. Want to work with Adam? Click Here for a 2-Week Free Trial of the VIP Membership. Click Here to follow Adam on Instagram @adammcateepilates Episode Resources Click here for a paper that claims ankle injuries are more prevalent than knee injuries. Click here for a paper showing anterior pelvic tilt is normal in people with no pain. Click here for a paper on the lack of association between abdominal tension and pelvic positioning. Click here for a paper finding a lack of association between hip flexor tension and pelvic positioning. Click here for a paper showing no relationship between hamstrings flexibility and pelvic positioning. Click here for a paper showing increasing IT Band tightness reduced pain in people with IT Band Syndrome.

Last episode, you heard the thrilling, incredible rock n' roll stories of the Hollywood Stars' Scott Phares and Jeff Jourard. This week, we conclude our epic conversation by revealing each of our Top 5 LA Albums! The Hollywood Stars were THE "It Band" on the Sunset Strip in the early '70s. Originally concocted by legendary Hollywood impresario and cult figure Kim Fowley to be LA's answer to New York Dolls, the Stars' mix of glammed-up hard rock and pop hooks made them mainstays at clubs like the Whisky a Go Go and the Starwood. Bands like Journey, the Runaways, and Quiet Riot opened for them. Iggy Pop joined them on stage. John Lennon attended their performances. Their songs were covered by Alice Cooper ('Escape') and KISS ('King of the Night Time World'). Every major label wanted to sign them, eventually recording a debut album in 1974 for Columbia with Eagles producer Bill Szymczyk. But fate had other plans for the Hollywood Stars...a shake up at Columbia's west coast division led to the band being dropped before the album was released (and would remain that way until 2013, when Shine Like A Radio: The Great Lost 1974 Album surfaced), and the original incarnation of the band broke up. The remnants of the band would finally release an eponymous debut album for Arista in 1977, but that was effectively the end of the Hollywood Stars' story...until now. Following the success of their archival release, the band would get back together in 2018 for live shows and new recordings, with original lead vocalist Scott Phares returning to the fold. Their brand new 2024 album, Starstruck, finds the band in fine, rockin' form. The current version of the band also includes a veteran guitarist with more incredible rock n' roll stories to tell, Jeff Jourard. Jeff played with Tom Petty & The Heartbreakers during the recording of their first album - the motorcycle jacket you see Petty wearing on the cover was Jeff's - but his departure from the band as they left for England meant that his sole credit on the record was a "Heartfelt Thanks." After that, Jeff teamed up with Martha Davis to form the Motels, co-writing their oft-covered classic 'Total Control.' Learn more about your ad choices. Visit megaphone.fm/adchoices

The Hollywood Stars were THE "It Band" on the Sunset Strip in the early '70s. Originally concocted by legendary Hollywood impresario and cult figure Kim Fowley to be LA's answer to New York Dolls, the Stars' mix of glammed-up hard rock and pop hooks made them mainstays at clubs like the Whisky a Go Go and the Starwood. Bands like Journey, the Runaways, and Quiet Riot opened for them. Iggy Pop joined them on stage. John Lennon attended their performances. Their songs were covered by Alice Cooper ('Escape') and KISS ('King of the Night Time World'). Every major label wanted to sign them, eventually recording a debut album in 1974 for Columbia with Eagles producer Bill Szymczyk. But fate had other plans for the Hollywood Stars...a shake up at Columbia's west coast division led to the band being dropped before the album was released (and would remain that way until 2013, when Shine Like A Radio: The Great Lost 1974 Album surfaced), and the original incarnation of the band broke up. The remnants of the band would finally release an eponymous debut album for Arista in 1977, but that was effectively the end of the Hollywood Stars' story...until now. Following the success of their archival release, the band would get back together in 2018 for live shows and new recordings, with original lead vocalist Scott Phares returning to the fold. Their brand new 2024 album, Starstruck, finds the band in fine, rockin' form. The current version of the band also includes a veteran guitarist with more incredible rock n' roll stories to tell, Jeff Jourard. Jeff played with Tom Petty & The Heartbreakers during the recording of their first album - the motorcycle jacket you see Petty wearing on the cover was Jeff's - but his departure from the band as they left for England meant that his sole credit on the record was a "Heartfelt Thanks." After that, Jeff teamed up with Martha Davis to form the Motels, co-writing their oft-covered classic 'Total Control.' The amount of unbelievable stories was far too much for one episode, so we are treating you to a two parter that you will not want to miss! Part 1 includes the first half of our discussion, but stay tuned for next week's conclusion when we talk about our Top 5 LA Albums! Proudly part of the Pantheon Podcasts family. Learn more about your ad choices. Visit megaphone.fm/adchoices

Last episode, you heard the thrilling, incredible rock n' roll stories of the Hollywood Stars' Scott Phares and Jeff Jourard. This week, we conclude our epic conversation by revealing each of our Top 5 LA Albums! The Hollywood Stars were THE "It Band" on the Sunset Strip in the early '70s. Originally concocted by legendary Hollywood impresario and cult figure Kim Fowley to be LA's answer to New York Dolls, the Stars' mix of glammed-up hard rock and pop hooks made them mainstays at clubs like the Whisky a Go Go and the Starwood. Bands like Journey, the Runaways, and Quiet Riot opened for them. Iggy Pop joined them on stage. John Lennon attended their performances. Their songs were covered by Alice Cooper ('Escape') and KISS ('King of the Night Time World'). Every major label wanted to sign them, eventually recording a debut album in 1974 for Columbia with Eagles producer Bill Szymczyk. But fate had other plans for the Hollywood Stars...a shake up at Columbia's west coast division led to the band being dropped before the album was released (and would remain that way until 2013, when Shine Like A Radio: The Great Lost 1974 Album surfaced), and the original incarnation of the band broke up. The remnants of the band would finally release an eponymous debut album for Arista in 1977, but that was effectively the end of the Hollywood Stars' story...until now. Following the success of their archival release, the band would get back together in 2018 for live shows and new recordings, with original lead vocalist Scott Phares returning to the fold. Their brand new 2024 album, Starstruck, finds the band in fine, rockin' form. The current version of the band also includes a veteran guitarist with more incredible rock n' roll stories to tell, Jeff Jourard. Jeff played with Tom Petty & The Heartbreakers during the recording of their first album - the motorcycle jacket you see Petty wearing on the cover was Jeff's - but his departure from the band as they left for England meant that his sole credit on the record was a "Heartfelt Thanks." After that, Jeff teamed up with Martha Davis to form the Motels, co-writing their oft-covered classic 'Total Control.' Learn more about your ad choices. Visit megaphone.fm/adchoices

The Hollywood Stars were THE "It Band" on the Sunset Strip in the early '70s. Originally concocted by legendary Hollywood impresario and cult figure Kim Fowley to be LA's answer to New York Dolls, the Stars' mix of glammed-up hard rock and pop hooks made them mainstays at clubs like the Whisky a Go Go and the Starwood. Bands like Journey, the Runaways, and Quiet Riot opened for them. Iggy Pop joined them on stage. John Lennon attended their performances. Their songs were covered by Alice Cooper ('Escape') and KISS ('King of the Night Time World'). Every major label wanted to sign them, eventually recording a debut album in 1974 for Columbia with Eagles producer Bill Szymczyk. But fate had other plans for the Hollywood Stars...a shake up at Columbia's west coast division led to the band being dropped before the album was released (and would remain that way until 2013, when Shine Like A Radio: The Great Lost 1974 Album surfaced), and the original incarnation of the band broke up. The remnants of the band would finally release an eponymous debut album for Arista in 1977, but that was effectively the end of the Hollywood Stars' story...until now. Following the success of their archival release, the band would get back together in 2018 for live shows and new recordings, with original lead vocalist Scott Phares returning to the fold. Their brand new 2024 album, Starstruck, finds the band in fine, rockin' form. The current version of the band also includes a veteran guitarist with more incredible rock n' roll stories to tell, Jeff Jourard. Jeff played with Tom Petty & The Heartbreakers during the recording of their first album - the motorcycle jacket you see Petty wearing on the cover was Jeff's - but his departure from the band as they left for England meant that his sole credit on the record was a "Heartfelt Thanks." After that, Jeff teamed up with Martha Davis to form the Motels, co-writing their oft-covered classic 'Total Control.' The amount of unbelievable stories was far too much for one episode, so we are treating you to a two parter that you will not want to miss! Part 1 includes the first half of our discussion, but stay tuned for next week's conclusion when we talk about our Top 5 LA Albums! Proudly part of the Pantheon Podcasts family. Learn more about your ad choices. Visit megaphone.fm/adchoices

Watch and Read This Episode HereEver wondered how the pros manage running injuries? Find out in this episode!Picture this - you're a runner and you got hurt. You're searching the internet for quick hacks and fixes so you can keep running but you just get more confused and don't know who to trust. In this article, we'll hopefully cut through the sh*t and make it easy for you to get back on the road of recovery with pro-medical advice.You'll learn three simple steps to fix three common running injuries in new and advanced runners. You'll also get the diagnosis, short-term and long-term treatment from a professional physio/physical therapist of the following; Runner's Knee, IT Band syndrome, and Achilles Tendinopathy - yes, not tendinosis because… that's not even a thing for most people anymore and we'll tell you why.Time Stamps of what you'll learn [00:01] - Introduction to runner's knee and injury prevention[02:32] - Case Study 1: Diagnosis and immediate treatment strategies for runner's knee[03:54] - Incorporating strength training in early treatment[06:09] - Detailed discussion on gait retraining for runners[09:41] - Case study 2: Iliotibial band syndrome diagnosis and treatment[12:39] - Ongoing management and prevention of ITB syndrome[16:18] - Case Study 3: Addressing Achilles tendinopathy in endurance athletes[19:50] - Concentric vs Eccentric[24:00] - Long-term strategies and personal insights on managing Achilles issues[27:39] - Closing thoughts and additional resources for runnersLinks & Future LearningsWatch & Read this hereDownload the 10W2S Strength Training for Runners App hereTop 10 tips of managing running injuries10W2S on InstagramDLake Runs on InstagramSponsorDLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don't have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now! Hosted on Acast. See acast.com/privacy for more information.

Get Started With Muscle Activation Techniques To Keep Your Muscles Strong & Functioning Well: http://vagaro.com/muscleactivationschaumburg/services  Have you ever had an IT band issue?  Maybe your IT bands are chronically tight. Or maybe you have even been told you have IT band syndrome. Or maybe you have had some pains down the side of your legs towards your knees…  Despite how your IT bands may be feeling, what you have been told about it, or how many other people want to blame your IT bands for any physical issues you have, the truth is, it is not your IT bands' fault.  There are some very specific reasons why your IT bands may be feeling how they are, and on this week's episode of the Exercise Is Health® podcast, that is exactly what we are diving into.  We are pulling back the curtain on what may be causing your IT bands to feel tight or painful and laying out specific steps you can take to help.  If you have ever had an IT band issue, listen up! This is not the common advice you are going to hear from a traditional therapist.  Check out all the details in this week's episode!  Ready to schedule your first Muscle Activation Techniques session with us? Click here to get started: http://vagaro.com/muscleactivationschaumburg/services Would you like to have our guidance implementing the 4 Exercise For Life Principles while you workout? Join the Exercise For Life Membership for free for 30 days! Just head to www.exerciseforlifestudios.com to get started! Did you find this episode helpful? Let us know by leaving us a rating and review on the following platforms: – Apple Podcasts: https://podcasts.apple.com/us/podcast/exercise-is-health/id1330420565 – Spotify: https://open.spotify.com/show/6H1CneHjsPiPStrAeFTP25?si=X1IuXkp0T1KCv3gCtt3j5g  Want to grab a free copy of our best-selling book, “The Exercise For Life Method”? Click here to order yours while copies are still available! www.exerciseforlifemethod.com Just cover the cost of shipping and handling to have it delivered right to you. Follow us on Instagram for more exercise tips and content about MAT® here: – Muscle Activation Schaumburg: @muscleactivationschaumburg  – Julie Cates: @julcates  – Charlie Cates: @charliecates  

Even for fighters, running efficiency matters! Wasted running effort hurts more than just your running time… Injuries will catch up with you sooner or later. And don't assume your running technique is good – even if you're fast, and you don't currently have injuries. I did, and I was wrong! Although combat sports athletes don't need optimal running mechanics like say, track athletes, or even field sports athletes might do, fighters must run well enough. Well enough, not to sabotage fitness testing (like the 12-minute Cooper Run for example)… And well enough not to cause excessive wear and tear – creating issues such as shin splints, tendinitis, meniscus damage, IT Band syndrome, etc. In this episode, I share a very quick and simple running efficiency check, and fix. We'll cover: 00:00 Running Efficiency 00:41 Combat Sport Athletes & Running Mechanics 01:32 Over Striding Is Killing Your Speed 02:46 Correcting Your Running Cadence 03:33 You Think You Run Well 04:53 Using A Metronome App 05:30 1-2 Weeks Practicing 05:57 Running On Ice Analogy Further notes and resources at https://heatrick.com/2024/05/03/fighter-running-efficiency-a-simple-check-and-fix/

Was war das für ein Sound? The Who fegten wie ein Sturm in die Rockmusikszene.1965 veröffentlichten die vier jungen Männer aus London ihre erste Single. Die verschiedenen Charaktere der Band verbanden sich zu einer energiegeladenen Präsenz auf der Bühne. Gitarrist und Songschreiber Peter Townshend schuf Lieder voller Stärke und Sarkasmus, Anspielungen für die Nachkriegsgeneration, kraftvoll gesungen von Roger Daltrey, neben dem scheinbar stoischen, aber fachlich brillanten Bassisten John Entwistle und dem entfesselt trommelnden Keith Moon am Schlagzeug. The Who wurden erst als die It-Band der Londoner Mod-Szene etabliert, wuchsen dann aber schnell mit eigenen überraschenden Liedern darüber hinaus. „My Generation“ wurde sogar einer der wichtigsten Songs der 60er Jahre. The Who brachten einen energetischen Sound auf die Bühne, manchmal schienen Sänger und Gitarrist miteinander musikalisch zu kämpfen. Songschreiber Townshend vermochte es, andere, raffiniertere Lieder als viele andere in den 60er Jahren zu schreiben, die Vorbilder Beatles und Kinks klangen durch, jedoch „Pictures of Lily“ und „I can see for miles“ machten ihre Klasse deutlich. Als Teil der sogenannten „British Invasion“ eroberten sie in den 60er Jahren ebenfalls ein Publikum in den USA. Ungewöhnlich war ebenfalls ihre – später als Kunstidee verklärte – Zerstörung der Instrumente zum Ende der Show. Dies war nicht nur Musik zur Unterhaltung, The Who drückten die Wut, Unzufriedenheit und Rebellion der Jugend aus.1969 waren sie eine der prominentesten Bands beim Woodstock-Festival. Und doch strebten The Who und ihnen voran Pete Townshend nach mehr als Erfolg und Ruhm. Peters Playlist für The Who I: I Can't explain (Single, 1964, später auf Compilations wie „Meaty Beaty Big and Bouncy“, 1971, „The Ultimate Collection“, 2002 und „The Who Hits 50!“, 2014) Anyway, Anyhow, Anywhere (Single, 1965, später auf Compilations s.o.) My Generation (Album, 1965): Much too much, My generation, The kids are alright, A legal matter Substitute (Single, 1966, später auf Compilations s.o.) I'm a boy (Single, 1966, später Compilations s.o.) A Quick One (Album, 1966): Run run run, Boris the spider, A Quick one, while he's away) Happy Jack (Single, 1966, später auf Compilations s.o.) Pictures of Lily (Single, 1967, später auf Compilations s.o.) The Who Sell Out (Album, 1967): Heinz Baked Beans, Mary Anne with the shaky hand, Odorono, Tatoo, Our love was, I can see for miles Magic Bus (Single, 1968, später auf Compilations s.o.)

PT Snacks is back with the new year! We're kicking it off with Iliotibial Band Syndrome. In this episode, we cover the following:What is the IT Band?What are the current theories of why it gets aggravated?Who gets this diagnosis and how?How do we evaluate this in our patients?What differential diagnoses do we rule out?How is imaging utilized in these patients?What do we do for treatment?What to take a deeper dive into growing your clinical practice and get CCUs at the same time? Go check out igniteclinicalinstitute.com and sign up for our email list HERE.Support the showThe purpose of this podcast is to provide useful, condensed information for exhausted, time-crunched Physical Therapists and Student Physical Therapists who looking to build confidence in their foundational knowledge base and still have time to focus on other important aspects of life. Hit follow to make sure you never miss an episode. Have questions? Want to connect? Contact me at ptsnackspodcast@gmail.com or check out more at ptsnackspodcast.com. On Instagram? Check out the unique content on @dr.kasey.hankins! Need CEUs but low on time and resources? Go to https://www.medbridgeeducation.com/pt-snacks-podcast for over 40% off a year subscription. Use the promo code PTSNACKSPODCAST. This is an affiliate link, but I wouldn't recommend MedBridge if I didn't think they offered value. Willing to support monetarily? Follow the link below to help me continue to create free content. You can also support the show by sharing the word about this show with someone you think would benefit from it.

On Limb Lengthening LIVE Episode 96 - Johannes, is back! As are several other LL patients etc. Let's do it! CONTACT LINKS for LL Panelists: 1) Alex's YouTube: https://www.youtube.com/@UCUqPkst-4LTeAi7RGGMS_Yg 2) Dr. Birkholtz: https://birkholtz.thec4llective.com/ 3) C4LLective Membership to access Dr. B: https://membership.thec4llective.com/home 4) N: nrockyt@aol.com 5) Phaedrus and DJ Cyborg - Join Discord: : https://discord.gg/KQHYqBgzfA 6) Josie: josianne.jumpp07@gmail.com 7) G: she joins from time to time 8) Johannes: joins every 6-8 months 9) Hany - Hanyalbert1.ha@gmail.com ___________ Audio Podcast Version: will be available within 24-48hrs after stream ends Timestamps: 0:00 – Intro for LL Guests2:00 – Johannes update5:00 – IT Band issues12:30 – Alex introduction – achondroplasia bowlegged correction15:00 – Alex's complications17:00 – N introduction on his femur lengthening21:00 – DJ Cyborg update – he's walking now23:00 – G update – she is walking now27:30 – J would had kept lengthening28:00 – Hardest part of lengthening for the patients35:00 – Phaedrus joins the show on updates36:30 – How bad does pain get after 5cm length 42:20 – Hydrotherapy for rehab + Phaedrus update45:30 – Dr. Birkholtz joins the show49:00 – Josie on her Exogen bone stimulator50:50 – Pain from bowlegs and why should be corrected54:20 – What age is ideal for limb lengthening58:15 – Internal nails1:03:15 – N is still recovering after femur CLL1:04:45 – Josie is still recovering after LLD tibia1:05:30 – G on her recovery1:07:15 – Phaedrus on his recovery1:09:30 – Hany introduction1:12:00 – Alex on LL for others1:14:00 – DJ cyborg on his recovery1:16:30 – Arm lengthening1:17:30 – Dr. Birkholtz Q&A1:32:00 – 15% threshold of initial bone length1:35:00 - Outro ________

IT Band Syndrome (ITBS) is a common overuse running related injury that when dealing with it can be debilitating for runners. ITBS is also one of the few running related injuries that is especially mistreated by runners due to most running articles not displaying the most current level of research on what it is and how to treat it. So, in this episode, Physical Therapist, Dr. Alyssa Ford will discuss…What is the IT Band?What is ITB Syndrome?Should runners foam roll the ITB?Should runners stretch the ITB?Muscles that should be commonly focused on strengthening with ITBSRunning variables to be aware of when running with ITBDr. Alyssa Ford is a physical therapist, strength coach, and RRCA certified running coach. As both a clinician and a coach, Alyssa has rich experience working with athletes along the injury to performance spectrum.  She is passionate about helping runners overcome injuries and tackle goals with confidence, so they can enjoy healthy, strong, consistent training.  She is an advocate of strength training for runners as a tool for both decreasing injury risk and optimizing performance. She believes in a science-based approach and loves helping runners cut through the noise and learn about running and strength training in a way that is sustainable and supportive of their goals.  To learn more, visit Alyssa on instagram at @alyssaford.dpt. Connect with Dr. Alyssa FordWebsitehttps://resilientrunningpt.comInstagram:@alyssaford.dpt.Emailalyssa@resilientrunningpt.comConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

In honor of all the Barbie-palooza, here's a February 2020 episode that definitely draws a lot of inspiration from our Barbie-playing childhoods. Lulu brings us to Malibu for some luxury fit for a living doll. Wearing pink isn't required for listening, but it can't hurt. Meanwhile, Alison spends a fake 10K in Auckland, New Zealand, in the most un-Barbie-like way possible. (Hint: zombies.) There's something for everyone here as we blow $10,000 in 24 hours! For behind-the-scenes info and show notes, subscribe to our newsletter at www.10KDollarDay.com. Support the showBecome a supporter of the show! Cancel Anytime • No Commitment https://www.buzzsprout.com/145545/supporters/newDon't forget to get on the list that counts — our newsletter mailing list. Sign up at www.10kdollarday.com for show notes, resources, and things to make you smile. Instagram: @10KDollarDailyHappy Twitter: @10KDollarDay Support the show: www.patreon.com/10kdollarday Love 10K? How about 10 minutes a day? Join us at our other podcast, The Daily Happy, for ten minutes of community and news, every day! Want to support us without a subscription? You can buy us a coffee! https://www.buymeacoffee.com/thedailyhappy

In this episode, Seán announces his next fitness challenge before interviewing Brendan Dowd (@kildaresportsmassage) on his training and Sports Massage As well as having completed 7 IronMans and countless half marathons, Brendan has a sub 3 hour marathon under his belt as well as competed in such events as the Mondelo 24. That, combined with being a qualified sports massage therapist (clinic in Donadea as well as working with numerous Kildare sports clubs), makes this a very unique episode of the Any Given Runday PodcastIn this episode, we discuss the following: - Brendan's approach to training for a sub 3 hour marathon, including using dropped runs- Competing in Ironman Hamburg a few weeks ago- Transitioning from full to half Ironmans and getting ready for Tri Tyrone 70.3 - Middle Distance National Series - in a few weeks' time. - The Mondelo 24hr cycling event - how his team approached it, why it cycling at night may actually lead to faster times and how he might/might not rethink strategy if he was to do the group relay againWe then get into sports massage and Brendan's thoughts on recovery boots, massage guns, acupuncture, cupping, foam rollers (including foam rolling the IT Band) and much more.You can find Brendan on Instagram @kildaresportsmassage or message on 086 103 0727

Have you hit a plateau in your running? Are you wondering how to get a marathon PR? Well, you're in luck. Today we're going to chat with the one and only Jason Fitzgerald of StrengthRunning.com. He's going to walk us through exactly how he helps runners overcome their limitations and get a PR in the marathon. Jason Fitzgerald is the founder of Strength Running. His website, podcast and blog reach hundreds of thousands of runners every month and have been featured in Runner's World, The Washington Post, Health Magazine, USA Today, and The Huffington Post among others. His contributions to the running community were recognized in 2017 when he was named Men's Running Magazine Influencer of the Year. He is a USA Track & Field certified coach and has been running competitively since 1998, when he ran for Connecticut College. After a major IT Band injury in 2008 following the New York City Marathon, Jason embarked on a mission to help other runners avoid injuries while still improving their performance. Since then Jason has helped thousands of runners do just that and even found the time to improve his own marathon PR, finishing the Philidelphia Marathon in 2:39. He recently adapted the training journal he has kept religiously over the last 25 years. The Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time. You can find it on Amazon here: The Performance Training Journal but Jason Fitzgerald Book:⁠ The Performance Training Journal⁠ Instagram:⁠ @jasonfitz1⁠ Facebook:⁠ @jason.fitzgerald.5623⁠ YouTube:⁠ @StrengthRunning⁠ Podcast:⁠ Strength Running Podcast⁠ Website:⁠ StrengthRunning.com⁠ Chapters 00:00:00 Introduction 00:04:48 "Why a Marathon PR Isn't Enough" 00:09:13 "Improving Marathon Performance: Focus on Shorter Races" 00:14:16 "More Racing, More Skills: The Benefits Explained" 00:18:50 "Improve Running Form with a Holistic Approach" 00:23:12 "Low-mileage runner Carrie nears Boston Marathon qualifier" 00:28:05 "Pre-Marathon Training: Maintaining mileage and strength" 00:32:53 "Progressing Your Workouts for a 5K" 00:39:45 "Training Zones and Workout Goals for Runners" 00:44:28 Effective Recovery and Season Planning for Runners 00:50:48 "Timing Key to Successful Marathon Training" More from Matthew Boyd Physio Free Online Course: Running Fundamentals Subscribe to The Adaptive Zone Podcast Subscribe to The Adaptive Zone YouTube Channel Facebook @matthewboydphysio Instagram @matthewboydphysio Work with Matthew Boyd Physio Running Technique Analysis Running Coaching Running Injury Physiotherapy Strength Training for Runners --- Send in a voice message: https://podcasters.spotify.com/pod/show/theadaptivezone/message

As a physical therapist, I often similar patterns of common related running injuries… achilles tendinitis, IT Band syndrome, and runners knee to name a few. But, every once in a while, there are complex injuries out there that often go misdiagnosed or mistreated for many years before seeing improvement. If you're a runner intrigued by complex cases or a runner who feels like you've had pain for a long time with no solution, this episode is for you. In this episode, physical therapist, Dr. Mary Miller discusses…A runner ‘s story who experienced pain for years before receiving care that decreased her painHow the runner presentedWhat Mary did to address her painImportant factors to consider when seeking a healthcare provider to help you address a ongoing injuryDr. Mary Miller is a Board-Certified Orthopedic Clinical Specialist with over 15 years of experience in sports and orthopedic rehabilitation specializing in treating runners. She is a member of the Sports Section of the APTA, a Certified Running Gait Analyst- 2, and USATF level 1 provider.  In 2022, she co-founded Finish Line Seminars with the goal of making quality physical therapy care more accessible to the endurance athlete population. She advocates for the field of Physical Therapy and for equitable access to care in her role as Chair for the Maryland Physical Therapy PAC.Connect with Dr. MaryEmail:  marypcampbell79@gmail.comFinish Line Seminars Linkhttps://finishlineseminars.comUpcoming course dates for Finish Line Seminars: May 6-7thSept 23-24rd Dec 2nd  Stay informed on course offerings by following @finishlineseminarsInstagram:@truesportsmaryConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netTo Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

In this episode I share my thoughts about the common practice of foam rolling the IT band, especially for the reason of it being "tight." I compare the Marvel character Groot from Guardians of the Galaxy to the IT Band and what the anatomy shows in relation to how the IT band is supposed to be extremely stiff, but also has many sensory nerve endings throughout its length, which is why it can create so much discomfort and not communicate much other than a sensation that sometimes is recognized as tightness.During this episode I mention:Gil Headly and his YouTube video on the IT band: https://youtu.be/oXYKhqY8T9oLateral Femoral Cutaneous Nerve Glide: https://www.instagram.com/reel/CdRnQ2YlgNU/Superior Gluteal Nerve Treatment: https://youtu.be/BF-n-ZnVGnoYoga Tune Up Therapy Balls and Self Massage techniques: https://www.tuneupfitness.com/?rfsn=3901938.c151c3Considering the viscera as a source of musculoskeletal pain and dysfunction is a great way to ensure a more true whole body approach to care, however it can be a bit overwhelming on where to start, which is exactly why I created the Visceral Referral Cheat Sheet. This FREE download will help you to learn the most common visceral referral patterns affecting the musculoskeletal system. Download it at www.unrealresultspod.com=================================================Watch the podcast on YouTube and subscribe!Join the MovementREV email list to stay up to date on the Unreal Results Podcast and MovementREV education. Be social and follow me:Instagram | Facebook | Twitter | YouTube

Today's episode we will be discussing the IT band. This is inspired by people I see rolling their IT band out or experiencing​​ tight IT bands and stiffness but things they are doing are not creating change in that IT ban area. We are going to talk about what the IT band actually is, what is IT band syndrome, and ways to help with IT band tightnessWhat you will learn:What is the IT band?What is IT Band syndrome?Ways to helpLinks & Resources:ClamshellSide lying TFLGlute bridge with bandQuadruped rockbackSide stepsThank you so much for checking out this episode of The Resilient Body Podcast. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show!If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.comBook your free 15-minute phone consultation to chat about your goals and ways I can support you!Connect with me on Instagram !

Diagnosed with IT Band Syndrome? Feeling pain on the outside of the knee? Rolling out your IT band? DocJen & Dr. Dom describes the anatomy of the IT bands, the muscles that connect into, and why it is said to be a “friction injury.” They discuss whether or not foam rolling is beneficial, the mechanism behind foam rolling, and how to optimize its use. Then, they explain the potential causes of feeling ITB syndrome-related symptoms, and how you can begin to address the root cause issue. After discussing 3 ways to address ITB Syndrome, they provide insight into why it is common amongst runners and the ultimate importance of building strong internal foundations. Keep activating and exploring! MAJOR DISCOUNT FOR JEN.HEALTH. Sign up now to get 57% off for life! You will have access to 11 different plans with 2-3 phases and short videos daily, monthly check-ins with DocJen with anatomy breakdowns, and a growing community. Sign up right now and start a free week. See what it feels like to commit for a week! Click here to join Jen.Health! What You Will Learn In This PT Pearl: 04:19 – What is the IT Band? 07:47 – Is the IT band a friction syndrome? 10:07 – The reasons why you could be experiencing pain. 11:52 – Top 3 stretches that will help with your IT Band Syndrome? 14:20 – Is the hype around foam rolling for your IT band worthwhile? 16:47 – Why do you feel relief with foam rolling? 18:13 – What you're not considering when addressing your IT Band Syndrome 20:58 – If it's not relieving YOUR pain, find something different. 23:09 –Levels of addressing IT Band Syndrome To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/ For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode278/ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! --- Send in a voice message: https://anchor.fm/tobpodcast/message

In the next few Bonus Episodes of RunPod we are joined by TOP Physio, and all round great guy Paul Hobrough! He's a sport's scientist, best selling author, former team GB athlete, writer for Runner's World Magazine and is recognised as a leading authority in injury prevention. Paul knows everything there is to know about injuries, especially when it comes to Runners! Today he's discussing the common 'Runner's Knee' and also sheds light on IT Band problems... Hear it from us, you'll be single leg squatting after this one! Paul is the author of 'Running Free of Injuries: From Pain to Personal Best' and 'The Runner's Expert Guide to Stretching: Prevent Injury, Build Strength and Enhance Performance' Do you want to buy a RunPod t-shirt? Go to: Linktr.ee/runpod

Host: Dr. Matt Minard Episode Summary Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In this episode, Dr. Minard discusses IT Band Friction Syndrome. He identifies the negative effects of foam rolling, running form mistakes associated with it, and key principles for recovery or prevention of further injury. Top Takeaways "You have to push the ground back to propel your forward." - [Dr. Matt Minard] "Sometimes things are weak because they're inhibited and it hurts." - [Dr. Matt Minard] "We capture, classify, and correct." - [Dr. Matt Minard] "You can learn anything. You can learn to run without picking your feet up." - [Dr. Matt Minard] "Please spare your IT band of compressive forces." - [Dr. Matt Minard] Episode Highlights [00:38] Today's topic is the IT Band Friction Syndrome. [01:25] An introduction to the TFL and IT Band. [03:57] The role of Friction in IT band pain. [08:05] Running form faults that cause IT band friction; the Pose Method. [12:30] Using good running posture to reduce IT band friction. [13:50] The second form fault; Weaving. [17:01] Why you should not foam roll your IT bands. [20:35] Addressing IT Band Friction Syndrome. See full show notes.

In episode 155 Martin tells us about The “It” Band 1. The Clash – “The Card Cheat”2. Bruce Springsteen – “Downbound Train"3. U2 – “In God's Country”4. Pearl Jam – “Rearviewmirror”5. Suede – “So Young” 

In episode 155 Martin tells us about The “It” Band 1. The Clash – “The Card Cheat”2. Bruce Springsteen – “Downbound Train"3. U2 – “In God's Country”4. Pearl Jam – “Rearviewmirror”5. Suede – “So Young” 

-Proper running posture (and who actually needs to learn it) -Running shoes and barefoot shoes -IT band issues -Other running injuries -Breath, thoracic spine and running -Meditation and exercise for wellness

this one's an hour focused on opening, lengthening, and clearing out the side channels of the body...from the IT Band through the tips of your ears.

Your Menopause Workout vs Your 30-something Workout Your menopause workout is different. But how? Should it be less? Should it be more? Should it be lighter? Should it be more intense?  Yes, yes, yes, and yes.  It depends. I'm going to lean into these words on this episode. And shamelessly I'm going to share some of the recent research that can't help but set me up to tell you about the Flipping 50 STRONGER program.  You can look and feel as good as you did at 30, as long as you don't try to exercise like you were 30. –Debra Atkinson First, let's talk about what a good menopause workout is NOT.  It's not just having “a convenient workout” to do at home.  It's not just having a workout led by a 50-something trainer.  And it's definitely not finding a menopause fitness-labeled class or coach.  It's understanding the WHAT and the HOW of exercise you're doing helps you by supporting your right-now goals and your goals for the future. That is understanding which and how exercise has the best ability to both prevent decreasing muscle mass and increase fat burning.  If your goal is bone density, it's important to unveil how exactly we reach enough stimulus to support bone density and do so without risk of injury.  [Does every exercise have the same ability and positive influence as another? No! Yet, if you read the list of benefits from yoga, bone density appears there. If you read the benefits of walking, bone density is also there. But there are few details for a time-crunched woman about the fact that they only help – up to a point – and then if you've been doing them, they don't help more. Bone density is but one example of the “misleading” or “missing” information when it comes to exercise.  It's understanding what form and technique changes matter …to you more now than ever (because of the injuries women in midlife are prone to: plantar fasciitis tendonitis hip bursitis IT Band issues neuropathy Those technique tips include: Where your weight should be and where it shouldn't Cues so that if you feel it “here” you need to make a technique adjustment and you know what it is It's understanding why what works for young athletic males with high testosterone and growth hormone, eating adequate protein and calories potentially won't work and could in fact, backfire for a woman who is depleted in hormones compared to her younger self and who is has low energy availability and lower than necessary protein or even water consumption   It's understanding the value of recovery and that it requires far more time than workouts themselves, yet that's where the benefits come There should be an agreement that your body's response to exercise is just data. If it's not working or it's working in reverse order, there's something more going on.  Ask the right questions. Do you need to exercise? Yes. Do you need to strength train? Yes. Is less cardio exercise most related to decreased cortisol and more beneficial and optimal body composition? Yes. Questions for you: Are you strength training? If not, start. Are you doing any HIIT? If not, are you suffering from adrenal stress or are you ready to do HIIT?  Are you prone to injury or illness? Chances are you need to address adrenals or hormonal health.  Do you have gut issues ranging from diarrhea, constipation, gas or bloating? If so, exercise in your sweet spot can help, but can't do all the heavy lifting. Try eliminating food sensitivities (they're inflammatory, prohibit nutrient absorption) so you can improve your gut health.  Are you sleeping? If not, are you prioritizing it? Have you tried the things that will naturally improve it sequentially and consistently?  A “Good Menopause Workout” There are many things that will deem your menopause workout a “good one” or not. Within 4 weeks you should begin to see and feel differences in muscles, energy, and even sleep if you need improvement. Your mood, anxiety, or depression will improve. Your blood sugar levels will improve.  STRONGER Tone & Define is open. If you're seeing or hearing this episode in March 2022, we're running a contest during these 12-weeks. Simply said, we're rewarding you even beyond the rewards of gaining strength and bone density benefits. We're doing a giveaway based on participation, not on inches or pounds or percent body fat changed. I firmly believe we don't win that way. We get lost that way. You will change more inside than outside during your first 12 weeks of strength training.  If that resonates, or you know a friend, the first week we open, we reward early birds with the best rate. So, join us now, or join the waitlist if you've missed this one. I'd love to see you inside soon.  Resources mentioned in this show: Stronger Tone & Define  Other Episodes You May Like:  Top 20 reasons why strength should be mandatory for everyone over 29…  5 Myths About Strength Training: 5 Reasons Now is the Time  

In this episode, we sat down with Dr. Rich Willy to discuss IT Band pain. Topics included: - Anatomy & function of the IT Band - Who gets it? Why? - Differential diagnosis - Rehab framework - Running retraining - Other common myths and misconceptions - And much more! --- More about Dr. Rich Willy: Twitter: https://twitter.com/rwilly2003  Instagram: https://www.instagram.com/montanarunninglab/  Blog Part 1: https://www.physio-network.com/blog/iliotibial-band-pain-in-the-runner-part-1-etiology-and-assessment/  Blog Part 2: https://www.physio-network.com/blog/iliotibial-band-pain-in-the-runner-part-2-treatment/  Paper (Open Access): https://link.springer.com/content/pdf/10.1007/s40279-021-01634-3.pdf  --- More about us:  YouTube: https://www.youtube.com/watch?v=qJ1mrNXXjSo  Blog: https://e3rehab.com/blog/itband/  Instagram: https://www.instagram.com/e3rehab/ --- This episode was produced by Matt Hunter.

(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: Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android  Podcast Facebook group Run Smarter Course with code 'PODCAST' for 3-day free trial.

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% 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 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. Listen to the Run Smarter Series Podcast: https://app.runsmarter.online/audio/4925 Brodie's Website: https://runsmarter.online/ Follow Brodie on Instagram: https://www.instagram.com/runsmarterseries/ Book a free Injury chat with Brodie: https://runsmarter.online/book-a-chat/ Have any topics or guests you'd like to hear on the podcast? DM @joecorcione on Instagram and I'll be glad to hear them!

Dr. Jesse Morse shares his thoughts on the IT Band injury to Darren Waller. What is this injury? How long will he be out? ________________________________________________________________________ Link to Original Video: https://www.youtube.com/watch?v=05j-BSY_luU                          __________________________________________________________________________ TFD APP info: - What it is? All the best sports follows on Twitter in one easy place plus injury reports, and videos for the 4 main sports - Promo video: https://youtu.be/FsLqXEynz1o - More info here: https://thefantasydoctorsapp.com/ - How to use tutorial video: https://youtu.be/kvVvNlTKcd0 - Notifications only are for new injuries. - Available on the Apple and Google Play App Store ________________________________________________________________________ NFL Injury Reports - Bookmark them and check daily https://thefantasydoctors.com/nba-inj... - Also available on TFD App (white medical button, middle bottom) - Detailed/Advanced version available on: https://tfdinjurydraftguide.com/ ________________________________________________________________________ Stay up-to-date with all the injuries, bookmark our 'Injury Reports' now! https://thefantasydoctors.com/nba-inj...  ________________________________________________________________________ Follow Us on Social Media: Twitter / IG / TikTok: @TheFantasyDRS @TFDNBA, @TFDNFL, @TFDMLB, @TFDNHL Follow the Doctors on Twitter/IG!!! @DrJesseMorse @seleneparekhMD @amarpatelMD @AakashChauhanMD @Harjas_Grewal ________________________________________________________________________ If you're interested in advertising with us, send us an email at: TheFantasyDRS@gmail.com om/watch?v=oqe5J1338ao

Zach hops on the podcast to break down the injury news ahead of the Week 12 Sunday slate.  He gives his opinion on what to do with AJ Brown now that he has been placed on the IR.  He also attempts to figure out what an IT Band sprain is?!

Sufiya worked in the aviation industry for almost 10 years before she started her running career in 2017 when she ran her first half marathon in Delhi.    After starting running and realising the benefits for her health, it became her passion and she decided to quit her job and focus full time on running. Sufiya has combined her passion for running while promoting her message of HOPE (Humanity, Oneness, Peace, Equality) through her runs.   Sufiya is now a professional ultra-runner with three years of experience in ultra-running and long run expeditions.   In 2018, Sufiya became the fastest female to complete the Great Indian Golden Triangle Run (720 km in 16 days) and entered the India Book of Records.    Taking forward her message of ‘HOPE', Sufiya took on her next big challenging by deciding to run from Kashmir to Kanyakumari. She completed the run of 4,000 km in just 87 days in 2019 entered the Guinness Book of World Records!    Sufiya shares more about her running journey and the challenges she has faced and overcome and also provides advice and top tips to help you with your running.    Listen to Sufiya now as she shares her story on the Tough Girl Podcast   New episodes go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out.    The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Not using a surname Living in Delhi and working as a member of the ground staff at the Delhi International Airport for 10 years Leaving her job in 2018 Wanting to make a change in her life How her job was affecting her health Getting into running in 2017 Taking part in marathons and wanting to explore more places Running her first ultra marathon 52km Running The Golden Triangle which connects 3 main cities of India (Delhi, Agra and Jaipur) 2018 - “Run for Humanity and Run for Peace” - spreading good vibes and positivity Not coming from a sports background Deciding to run from Kashmir to Kanyakumari in 2019 in 87 days Having to choose between her job and running - choosing running! Not being financially strong and starting crowd funding Defining HOPE - (Humanity, Oneness, Peace, & Equality) 2021 - Running the Indian Golden Quadrilateral Road (6000 km in 110 days, 23 hours) Why running is like meditation Running as a woman in India  Getting lots of support from the local people  Being very positive Being inspired by her parents Being inspired by Michelle Kakade who ran the Golden Quadrilateral in 194 days  Logistics of The Great Indian Triangle Run Running on a small budget  How her body coped with running 45km everyday Feeling tired and exhausted Not having a coach and not being strong Dealing with an IT Band injury Doing yoga and meditation and working on having a positive mind Paying for her running and lifestyle Struggling to get sponsorship and dealing with financial problems Having 6 months to train for the Kashmir to Kanyakumari run (4,000km) People helped by the people while on the road Dealing with a collapsed lung and ending up in the hospital for 5 days Not being able to stand up Dealing with bad traffic, pollution and construction works Why it was more than running and a world record Her mission and message of HOPE - (Humanity, Oneness, Peace, & Equality) Wanting to contribute to her country  Nutrition and not following a proper diet while on the run Eating the local food and taking protein powder, and BCAA during expeditions Running in the heat and the humidity of India Feeling happy with her life and the decisions she's made Planning a big project for 2023/2024 - Running around the world and planning the route Hell Race - running 500 km in 5 days at elevation Needing to acclimatise her body and spend time in the mountains Being active on social media Filming all of her runs and sharing them on Youtube Final worlds of advice to motivate and inspire you The power of believing in yourself   Social Media   Instagram: @sufiyasufirunner   Facebook: www.facebook.com/sufiya.khan.714    Twitter: @sufirunner    Youtube: SufiyaandVikasWorld   

1:10 – Intro 2:45 – What's the recovery like over the 5cm threshold 4:20 – Doing splits to improve flexibility 7:00 – Managing pain with physical therapy 10:00 – Increased soft tissue risk for quadrilateral lengthening split up 1yr apart 11:00 – Going through airport security with internal implant 12:00 – Stretching vs. strengthening during consolidation once fully healed 15:55 – How much flexibility potential is within patient's control 17:45 – Are big OR streamlined muscles more ideal for LL process 20:55 – Which limb segment to lengthen first in a 1yr apart quadrilateral lengthening 22:25 – Optimal age for good outcome in LL physical therapy 24:30 – Lengthening 2x on same limb 26:20 – More pain over a certain length 28:45 – Unilateral lengthening to maintain and strengthen muscle 31:00 – Trendelenburg gait rehab 33:10 – How Achilles tightness affects tibia lengthening 35:35 – Sleeping and LL with tight muscles 38:50 – Does gender affect PT effectiveness 40:20 – How much PT is needed for optimal outcome 42:35 – Regaining pre-surgery abilities after LL 44:25 – Aggressive PT or surgery for equinus contracture 46:50 – Soft-Tissue Massage for LL Rehab 48:10 – IT Band release to reduce hip abductor tightness/contracture during LL – “wide-legs” 50:15 – Pre-Surgery workout exercises to help post-surgery flexibility 51:55 – Compression socks for tibia LL swelling 53:30 – Pain of PT vs. Pain of Lengthening 55:45 – Forearm lengthening rehab 58:00 – Getting back to running after quadrilateral lengthening 6 inches 1:03:10 – 4+4 or 8cm lengthening regarding soft tissue tightness Contact information for Moshe Roth for consultation: Email: mosherothpt@gmail.com

In an attempt to do anything except talk about architecture this episode, we discuss Cormac's sufferfest on the Appalachian Trail (AT), his discovery of the IT Band, tools for hikers, how Evan recently joined Cormac to hike in Great Falls Park, and a 'type-2 fun' story from Evan to round things out.LinksType 2 Fun on the Fun ScaleGreat Falls ParkHarper's Ferry National Historical ParkTrekking Poles (Amazon)Birch Hollow slot canyon in Zion National Park (Summit Post)

The push and pull on our underlying tissues can create some pretty big disturbances up on the surface. In this episode, Allison takes a closer look at the IT Band and explores how to approach a chord of connective tissue that acts more like an earthquake than it does a tendon.   Host:             Contact Allison Denney: rebelmt@abmp.com        Allison’s website: www.rebelmassage.com          Allison Denney is a certified massage therapist and certified YouTuber. You can find her massage tutorials at YouTube.com/RebelMassage. She is also passionate about creating products that are kind, simple, and productive for therapists to use in their practices. Her products, along with access to her blog and CE opportunities, can be found at rebelmassage.com.     Allison’s column in Massage & Bodywork magazine:        “Buddha’s Six-Pack: Serratus and Intercostals, with a Diaphragm Chaser,” by Allison Denney, Massage & Bodywork magazine, May/June 2021, page 86,    “The Muscle, the Beast, and a Cup of Tea: Conquering Sternocleidomastoid Fears,” by Allison Denney, Massage & Bodywork magazine, March/April 2021, page 80,       This podcast sponsored by:     Anatomy Trains: www.anatomytrains.com       (se) Connect: https://network.structuralelements.com     Anatomy Trains is a global leader in online anatomy education and also provides in-classroom certification programs for structural integration in the US, Canada, Australia, Europe, Japan, and China, as well as fresh-tissue cadaver dissection labs and weekend courses. The work of Anatomy Trains originated with founder Tom Myers, who mapped the human body into 13 myofascial meridians in his original book, currently in its fourth edition and translated into 12 languages. The principles of Anatomy Trains are used by osteopaths, physical therapists, bodyworkers, massage therapists, personal trainers, yoga, Pilates, Gyrotonics, and other body-minded manual therapists and movement professionals. Anatomy Trains inspires these practitioners to work with holistic anatomy in treating system-wide patterns to provide improved client outcomes in terms of structure and function.        Website: anatomytrains.com          Email: info@anatomytrains.com           Facebook: facebook.com/AnatomyTrains         Instagram: Instagram.com/anatomytrainsofficial          YouTube: https://www.youtube.com/channel/UC2g6TOEFrX4b-CigknssKHA              At Structural Elements, we view ourselves as Body Engineers. We evaluate the human body according to its structural integrity and establish proper balance between compression and tension elements. Through identifying patterns in the body, we are able to locate areas of compensation to treat the cause of the imbalance, not the site of pain. Our patients achieve lasting results as we reduce structural imbalances, improve connective tissue health, and re-educate movement patterns. Now, we have taken our education, operations, and communications infrastructure from our franchise company and made it available to the industry through (se) Connect.                (se) Connect is the only interdisciplinary knowledge sharing platform that exists in the wellness industry. Participants gain access to treatment tools, business tools, and the ability to connect with other professionals in a variety of modalities. Through our community, massage therapists, physical therapists, chiropractors, athletic trainers, acupuncturists, and others all learn to look at the body through the same lense, which allows for rich discussions on patient care and treatment options. Our training staff brings decades of experience in massage, manual therapy, acupuncture, chiropractic, and business, and we look forward to sharing that with you.      Website: https://network.structuralelements.com/connect      Email: team@structuralelements.com      Facebook: www.facebook.com/structural.elements      Instagram: www.instagram.com/structuralelements/      Linkedin: www.linkedin.com/company/structural-elements       

In this episode of OUTSIDE THE BOX conversations, we talk with Ernie Dickson, PT, OCS about common causes of IT Band pain and practical things you can do to relieve it. What did you think of this episode of the podcast? Let us know by leaving a review! Connect with Performance Medicine! Sign up for our weekly newsletter: https://performancemedicine.net/doctors-note-sign-up/ Facebook: @PMedicine Instagram: @PerformancemedicineTN YouTube: Performance Medicine Audio

Welcome once again to the #RunPainFree podcast. Today, Coach Jessica Marie Rose Leggio gives you the low down on your IT Band. If you thought it was just at the side of your quads and you could stretch it out, listen up, rascal – you've got a lot to learn!  HERE'S WHERE YOUR IT BAND IS… Your IT band starts just below your knee. Place your hand beneath the back of your knee and grab it. Where your thumb rests is a tiny bone that protrudes out. That, my friend, is where your IT band inserts in your tibia. The IT Band goes from your knee up the outside of your quad and hamstring and then up to your hip before fanning out and covering 80% of each glute. It then crosses your lumbar, your T-spine, and attaches to your opposite shoulder. In sum, it covers the majority of your body.  Why your IT band is super important as a runner. Your IT Band dictates your ability to move like a human being. As we keep hammering at #RunPainFree, running is an essential human function (aka walking) with velocity to the extreme.  The IT Band's job is to see if your body is moving in dysfunction. If you are moving in some freak-a-saurus sort of way, it's going to lock you up. That's its job, to lock you up and save you from yourself.  DO YOU EVEN FOAM ROLL?  Runner's in the know foam roll. Runners who think they are in the know only foam roll their legs. But let's set the record straight, them runners are damn fools; that isn't how fascia works!  Fascia is all over your body. It's what connects our bones, our joints, and our muscles together. It holds us together as human beings, hence the term connective tissue. The IT band is also the densest section of fascia on your body. When you only foam roll a portion of fascia, the parts you ignored get worse. If you are foam rolling and not going right up to the joint, you are in for some problems.  Here's why: wherever the joint is, the fascia gets taught. Why, you may ask? Simply put, the fascia's job is to restrict your joint from moving improperly. To get to the root cause of your injury, you have to foam-roll everything. When you do this, you'll know where your body is in pain, where it's not, where it's knotted, where it's smooth, where you didn't realize you had aches or pains. That's why foam rolling is the gateway to understanding your body. When you have sticky-stuck joints, your fascia gets tauter to protect you from moving. Now that you've heard the explanation, are you surprised you are in pain? Are you surprised when we say you need to listen to your body and stop moving in that funky way! Where not saying fly James Brown funky, where saying fly-infested garbage funky! If you push through the pain, take Advil, get braces, get shots, get all that business, you, my friend, have taken a one-way ticket to the hurt locker. The only person who can let you is you, but you've got to work it.  Sidebar: We have an episode on shortcomings of quick fixes to manage injury pain: How to overcome your fear of getting injured.  That pain was merely your body giving you feedback that you have a dysfunctional movement pattern and you need to address it. If you push through it, the hurt locker walls will only close in on your further and further.  But the good news is, it doesn't have to be this way. You can reset your dysfunctional movement pattern by releasing restrictions at that joint. You're probably thinking, OK, foam rolling, but what else? Good question, but that takes an expert to solve. Our catch-all advice via the podcast is simply foam roll everything.  But our hot tip with your IT band is to take your time foam rolling. In the beginning, it's going to hurt because you're loosening up the restriction on a fundamental mobility structure. Whenever you release your funky dysfunctional muscles, it's going to hurt. It's going to be sore. But just like a kidney stone, the pain will soon pass.  Sidebar: Hit up #RunPainFree to get a free consultation from an expert who can identify the root cause of your injury! THE IMPORTANCE OF RUNNER'S TORQUE. As we established throughout our podcast episodes, most runner's talk is nonsense. Be it a new shoe, fad diets, or killer workouts, But runner's torque, on the other hand, is the bee's knees. Why? Because your right knee is directly connected to your left shoulder, and your left knee is directly related to your right shoulder via the IT band.  If you see somebody running without torque, aka the stiff Frankenstein runners, that is a clear sign of a local IT band across their T-spine. When you run without moving and twisting your upper body, you create dysfunctional hips. When the upper body isn't moving, while the hips are, you create torn hip labarums.  YOUR IT BAND IS CRUCIAL FOR YOUR POWER AS A RUNNER. The power of a runner is in the arch of their foot and their torque. If you don't have those two things, that's indicative that something is going awry.  When you're restricted at the lower part of your IT band, your push-off is as limp as overcooked spaghetti – you want it al-dente! If you have a lame push-off, you're not using your foot, and you're deconditioning the power in your arch, which (god forbid) coupled with a stability sneaker disallows your foot to move, limiting ankle flexion and extension.  THE CONNECTION BETWEEN YOUR IT BAND AND YOUR HIPS. The IT Band's most fibrous point is where it crosses the hips, and guess where your hips are; it's below your butt. Yeah, newsflash: Your hip joint is below your butt. When you stand up and put your hands on your hips, that isn't your hips; it's your iliac crest.  Your hips and your back are the two most important structures in your body in terms of mobility. Do you think it is a coincidence that your IT band is extremely fibrous in those areas? No, as we stated earlier, it is there to protect those structures! KNEE PAIN AND YOUR IT BAND. Knee pain is the first sign that there's a bigger problem at play. But rest assured, it's the easiest thing to fix and the fastest way to identify the root cause of your injury. But the caveat is, if you don't jump on it quickly wise, it's also the fastest way to get a nasty injury. Knee pain and shin splints go together like two peas in a pod. Why? They result from you not extending your stride because your IT band has restricted your knee to hip function. Consequently, your glute won't fire. When your glute isn't firing, the hamstring does the glute's job and acts as a stabilizing muscle. Sounds good; your hamstring is taking one for the team. But guess what, when the hamstring doesn't do its job of extending, it results in many problems.  ACHILLES AND HAMSTRING PROBLEMS Your Achilles goes way up to your booty, right beneath your glutes. So if anything is wrong up there, the muscular representation of hip dysfunction is hamstring problems. When your hamstring is in dysfunction, your IT Band puts it spidey-senses to work and restricts your movement. So then you find yourself in a whole new world of trouble.  We are going to bullet point Coach Jessica's comment here (because there's a lot, and it is all useful) IT band and hamstring dysfunction can lead to: ·     short striding ·     toe striking ·     shin splint ·     tight calves ·     knee pain ·     overdeveloped quads ·     pelvic tilt ·     lower back pain ·     tight psoas ·     groin pain ·     restricted hips This smorgasbord of injuries is all because of your poor neglected IT band. Learn to respect it, and thank it for protecting you from yourself. Once you release your IT band and you get the proper muscles firing, you are on the path to running pain-free.  TAKE AWAY LESSON You can't stretch out tissue. If anybody told you to stretch out your IT Band, please walk away and never see that person again. The tissue is tension and needs to be pressed out. And muscle is "tightness," and it needs to be stretched out. Foam rolling is the gateway to allowing your muscles and joints to start to move and tell you what they can or can't do. When you address that, you can condition a new mobility pattern.  There's a rhythmic dance the body does underneath those cute run outfits you put on each run, and you should pay more attention to that than your color combinations.  TIMESTAMPS 01:12 Here's where your IT Band is… 03:32 Do you even foam roll?  10:14 The Importance of runner's torque 12:41 Your IT band is crucial for your power as a runner 14:17 The connection between your IT Band and your hips 20:00 Knee pain and your IT band 24:47 Take away lesson KEY LEARNING POINTS ·     Your IT band's job is to protect you from moving dysfunctionally. If your IT band is jacked, you are will likely encounter many more injuries ·     Your IT band starts at the back of your knee and ends on the opposite shoulder; it is not just on your outer quads! ·     You can't stretch your IT band; you need to foam roll it! MENTIONED LINKS Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Recover From Injury: https://www.runpainfreeacademy.com #RunPainFree Bootcamp: https://www.runpainfreebootcamp.com/ Podcast: How to overcome your free of getting injured.  Thanks so much for tuning in this week. We hope the nuggets of information help you deepen your understanding of your IT band's function and the intricate role it plays in allowing you to run! Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running and keep learning!

Jason Fitzgerald started Strength Running in 2010 with a small blog after he ran his first marathon in 2:44 and suffered through a severe IT Band injury. 11 years later, Strength Running is now a multimedia company with a YouTube channel, Instagram, award-winning blog, and Twitter. He also provides a number of training programs, including the popular Injury Prevention for Runners and High Performance Lifting. In addition to all this, Jason is the head coach of Team Strength Running - an engaged community of runners who cheer each other on while getting the resources they need to propel their running forward. And of course, there is the Strength Running Podcast, which is where we're catching up with Jason today. In this interview, Jason shares more details about: Why he stuck with running in his early years The positive impact that different coaches have had on him The ups and downs of Jason's own running career Running post college and how his focus shifted How Strength Running went from a passion project to a full time job Wisdom for those wanting to become entrepreneurs Thank You beam! Our newest sponsor is beam, one of my newest favorite companies! They have a great offer for the Strength Running community so don't miss out on 15% off your order with code JASON! The two products that I’m enjoying the most are their Elevate Variety Pack and Dream, their sleep-promoting mix. The Elevate options include Balance, with prebiotics and probiotics for a happy gut, Energy with a small amount of natural caffeine, and Recovery with collagen and amino acids. Dream is a powder that tastes like cinnamon hot cocoa and it helps you get a better sleep. It has THC-free CBD, melatonin, magnesium, l-theanine, and other compounds that help you rest more quickly and easily. I have trouble sleeping and this has made a huge difference in the quality of my sleep. Beam's products are low in sugar, taste great, and use responsibly sourced ingredients. They are offering 15% off your order with the code "JASON" (not case sensitive). Couple that with a subscription and your first month’s savings will be 35%! Sleep better, recover faster, what’s not to love? Check them out at beamtlc.com.

Ihr seid in der letzten Zeit wirklich viel gelaufen und auf einmal tun die Knie weh? Heute sprechen wir über das IT-Band-Syndrom und diskutieren was man dabei machen kann. Viel Spaß! 1:27 CrossFit Open Vorrunde 6:20 Wie geht's weiter zu den Games? 11:45 Muss man sich vor dem Laufen dehnen? 13:03 Läufer müssen kein Krafttraining machen? 13:43 Ist Laufen schädlich für die Gelenke? 17:15 Was ist das IT-Band? 21:23 Laufverletzungen sind Fehler im Belastungsmanagement 24:03 Diagnostik IT-Band-Syndrom 31:40 Wofür müssen wir das Gewebe wieder vorbereiten? 36:10 5 Phasen der Rehabilitation 40:23 Zusammenfassung ------------------------------------------------ Wenn euch die Folge gefallen hat, dann teilt sie mit euren Freunden. Abonniert uns bei Spotify und Apple Podcast, damit ihr keine Folge verpasst. Wir hören uns wieder am nächsten Montag. Startet gut in die Woche! Instagram ToL: https://www.instagram.com/trainingohnelimit Instagram Silvan: https://www.instagram.com/silvanschlegelpt Instagram Hendrik: https://www.instagram.com/hendrik_senf ------------------------------------------------ 4 Wochen RTR Plan: https://www.dropbox.com/s/v9tkgzujcszsi2j/4-week_Return_Running_Program.pptx?dl=0 ------------------------------------------------ Literaturnachweise: Paul R Geisler. Iliotibial Band Pathology: Synthesizing the Available Evidence for Clinical Progress. J Athl Train. 2020 van der Worp MP, van der Horst N, de Wijer A, Backx FJ, Nijhuis-van der Sanden MW. Iliotibial band syndrome in runners: a systematic review. Sports medicine. 2012;42:969-992. Gabbett TJ, Kennelly S, Sheehan J, et al. If overuse injury is a ‘training load error', should undertraining be viewed the same way? Br J Sports Med. 2016

In this episode we spend the first half talking about some new movies that came out, so SPOILER ALERT for Godzilla vs Kong and The Snyder Cut. The back 9 are spent talking about sciatica nerve pain, and how to help alleviate it. It's not just something your grandpa has, it's a common issue that we've got experience with! Join The NXTXLVL Show Private Forum! https://www.facebook.com/groups/199807844615950/?ref=share Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt Timestamps: (Intro) Caffeine and a morning workout (1:51) SPOILERS - Godzilla vs Kong and Snyder Cut (21:55) END SPOILERS - What is sciatica pain? (24:46) Where it comes from (27:31) Mike tells you how to sit (33:33) The truth isn't sexy (37:09) What to do to help/fix it - 90/90 (38:40) Foam rolling IT Band (39:10) Supine scorpion (40:37) Foam roll Sciatica and piriformis (42:34) Pigeon something or other (44:00) Strengthen your core (46:03) Foam roll like you mean it, 90/90 regression, and a Knee lift? (48:35) Glutes! (50:08) Trial and error and ask questions! (51:28) Outro - Dad jokes

If you've had, currently have, or never want IT Band pain, this episode is for you! We'll deep dive into what is the IT band, what can cause it to hurt, and how can you resolve the pain. Miriam Salloum is a Physical Therapist at The Runner's Mechanic www.therunnersmechanic.com Show resources: Miriam's Video Library (contains downhill strength & form running video) - https://www.therunnersmechanic.com/video-library Jay Dicharry's book "Running Rewired" - https://anathletesbody.com/my-books/ Jay Dicharry's Hip Circuit YouTube Video - https://youtu.be/SubFlwNpUHE Banded Warmup videos: Aaron Saft's - https://youtu.be/cVq2pVk6kaM David Roche's - https://youtu.be/22eLXLhl8q8 Previous Podcasts with Miriam: Miriam Salloum - It's All About The Knee - Episode 47 Understanding the Achilles Tendon with Physical Therapist Miriam Salloum - Episode 29 Episode 17 Plantar Fasciitis with Physical Therapist Miriam Salloum Episode 11 - Physical Therapist Miriam Salloum of The Runners Mechanic Physical Therapy Clinic Connecting with me: If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains My Socials, Channels, & Newsletter: https://www.facebook.com/MRRUNNINGPAINSEVENTS/ https://www.instagram.com/mrrunningpains/ https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw https://www.strava.com/athletes/18431982  To sign up for my Newsletter -https://www.mrrunningpains.com Email - runningpains@gmail.com Thanks to Scott Socha & Houston Hamlin for the Podcast music, and thanks to all of you for listening! Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already! THANK YOU! Aaron Saft MR Runningpains Discounts: 15% off KOGALLA - http://kogalla.com/?aff=runningpains 15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains  

Welcome to the #RunPainFree podcast! Today, Coach Jessica Marie Rose Leggio gives you a how-to guide on trusting your body again after getting injured. She serves it up the only way she knows how, with tough love. Enjoy! Are you running scared? It is all too common for people who have encountered an injury to be very trepidacious when they start to run again. That's ok; it's natural to feel that way. You're injured; you know what it is like to try to get through daily life with a running-related injury. In sum, it sucks. So you need to learn from it and do things differently.  Unfortunately, people trying to avoid getting injured reach for a whole range of commercial "solutions." Be it a new pair of shoes, braces, tape, compression shorts, or worst of all, advice from an Instagram certified coach with a great marketing team. Unfortunately, all these things are band-aid solutions and will ultimately end up hurting you. Sorry, that just how it is.  "You have all the tools you need in your body to run without injury pain. Leaning on the billion dollar industry is what is going hurt you." The #RunPainFree verdict: Stop looking for love in all the wrong places. If you want to run injury-free, you need to start looking inside.  Pain is feedback We've said it before, and we are going to hammer it home again, not all pain is harmful, but all pain is feedback from your body.  If you don't listen to this feedback and instead slam a couple of Advil's, or slap on a brace to get you through your run, you will injure yourself.  If you want to run for life, you can't be running in pain every time you step out the door. Don't be a fool; stop reaching for the quick fixes; you need to get your house in order and start building your foundations.  RunPainFree related podcast: Especially for Runners Who Live in Pain  Difference Between Pain And An Injury As an athlete, you are going to feel aches, niggles, and zingers. Running is a total body sport that requires your organs and muscles to perform consistently for hours. Running is demanding, so it's natural to feel soreness as your body recovers and adapts to increased training loads. But these training-related aches and pains should never become an actual injury.  Schedule Your Consultation With Jessica Today Despite what you likely have read, it is when you can no longer run because the pain becomes too much that you are injured. Everything up to that point is a red-flag of an injury on the horizon.  However, the silver lining is that everything is fixable, as long as you overcome your fear by putting in the work. Losing trust in your body Once you are injured, your fear becomes heightened because you are in protection mode. But if you lose trust in your body, everything goes downhill. That's why you see those Frankenstein runners held together by bandages, stability sneakers, orthotics, and braces. They are placing their trust on external fixes rather than trusting their body.   "I can fix anything, but the biggest thing I will give back to an athlete is trust in their body."  You need to give your body a foundation to grow. If your foundation cracks, it doesn't matter what you strap to your body; it will never operate correctly.  The problem with external solutions is you never address the core of your injury.  And boom! You are going to encounter even more questions as your body stops working as a rhythmic unit. Some muscles will be over-developing, while others are underdeveloped, and then hey presto, you have dysfunctional joints.  Sidebar: #RunPainFree Academy has a Top 10 Running Injuries Program. It talks you through what causes injuries and how to correct them. But most importantly, it teaches you to identify the red flags so you can address any problem before they become an injury.  Are you even injured? We're not saying you are not in pain, but you often think an injury is just a red flag for potential harm. For example, shin splints are not an actual injury. Shin splints are a red flag that your hips are in dysfunction.  It would be best if you started doing conditioning work once you identify a red flag. Things like shin splints, plantar fasciitis, achilleas tendonitis, hamstring pain, and IT-Band twinges are all just red flags that your hips are about to blow if you continue with whatever the hell you have been doing. Bottom line: You should be asking actual professionals in injury prevention and conditioning for running on how to address these red flags.  ​Schedule Your Consultation With Jessica Today Every time you foam roll, your body tells you what's neglected and where there is tension.  "What you will learn from your body in a basic foam rolling session is mind blowing." Bottom line: Everybody hurts, sometimes. Please, light some candles, put on REM, do some foam rolling and start the healing process.  Fear Creates Injury Fear can be that powerful that it creates injuries in and of itself. If you are making decisions based on fear, you have to take a step back and figure out what you fear. You could have nothing wrong with you, but you end up injured because you are running scared. "The #RunPainFree mantra is that we swap fear for knowledge." Knowledge is the antidote for fear. As a runner, you should build your understanding of how your body works and how to train, condition, and recover. It would help if you also asked yourself the profound question of what is causing you fear.  #RunPainFree has an episode dedicated to the mental side of running: Mental Training with a Sports Psychologist When you start to understand your own body, then you can run without fear. Every day you will run with a little bit more trust. There's no more significant thing for an injured runner than regaining trust in your body.  Toeing up at a start and taking your first step in fear of everything ahead of you is no way to run. You want to be that runner that is so in tune with themselves that the act of running becomes automatic because everything is firing the way it should. When you get to that point, your fear of pain dissipates, and in its place, you'll start to enjoy your runs again. You'll hear the birds soak up the blue skies – all that good stuff.  Ultimately running is something personal. Reclaim your run experience – remember, it's an individual sport, so you need to focus on yourself.  Take away lesson Start shredding all those external band-aid fixes and start working on you.  If you are running in fear of being injured again, then lean on the word trust. Trust your body. Don't feed it junk; feed it knowledge, and it will respond to its nourishment like a flower in full bloom.  Ok, we ain't that cheesy at #RunPainFree. Also, get your butt foam rolling, get conditioning, and learn how your body works. Otherwise, you are going to be in the weeds for a while.  TIMESTAMPS: 06:55 –   Pain is feedback 11:30 –  Losing trust in your body 16:17­ – Foam roll and listen to your body 27:36 – Take away lesson KEY LEARNING POINTS Do the reading and learn what is going on with your body. Get a professional if you can't figure it out. Start adding conditioning and injury correction work into your training regime. Stop, drop and foam roll! MENTIONED LINKS Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com Mental training with a Sports Psychologist: https://www.runpainfreepodcast.com/blog/-mental-training-with-a-sports-psychologist- How Sport Braces, Cortisone Shots, and KT-Tape Hurt Runners and Marathoners: https://www.runpainfreepodcast.com/blog/how-sport-braces-cortisone-shots-amp-kt-tape-hurt-runners-amp-marathoners Thanks so much for tuning in this week. I hope this helps you get on swap fear for knowledge so you can get out there and do what you love!  Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running and keep learning!

If you flip open any anatomy textbook, you'll see a lot of red muscle. What it's missing is a key part: fascia. While we talked about fascia in my anatomy dissection course in college - for the most part it was just the famous ones like the IT Band and plantar fascia. So when I did a second dissection course after college and saw, first hand, how interconnected your body is because of fascia, it blew my mind.

60-minute restorative flow practice for all levels feature squats and twists The post Ep. 171 – Restorative Flow: Feet, IT Band, and Twists appeared first on Adam Hocke Yoga.

This is an episode where Megan Dahlman interviews Dr. Jennifer Penrose on the “Strong Mammas Podcast” on: Common mom injuries: plantar fasciitis, kneecap and it band pain, and more lower body injuries Do your knees hurt a lot? Or maybe you have foot pain, like Plantar Fasciitis? Or maybe it’s IT Band syndrome...that horrible stabbing on the outside of your knee? Momma, you do NOT need to suffer through this stuff! So often, we tend to minimize our own aches and pains, half-heartedly saying “we’ll take care of it someday”. But listen, it’s time that you become an ACTIVE PARTICIPANT in your healing process! In this new series, I’m chatting with various physical therapists and looking into the most common injuries that we face as moms. Today, I have the opportunity to interview Jennifer Penrose, a Doctor of Physical Therapy that literally wrote the book on common running injuries...everything from foot, ankle, shin, knee and hip pain.

The most repeated explanation I have in my clinic.  Daily...multiple times per day.Def. not my favorite podcast    it's long and there is lots of info.But - it is most likely the MOST IMPORTANT OF MY PODCAST for self treating your injuries at home. These are the ideas that made me a career!

Do your knees hurt a lot? Or maybe you have foot pain, like Plantar Fasciitis? Or maybe it’s IT Band syndrome...that horrible stabbing on the outside of your knee? Momma, you do NOT need to suffer through this stuff! So often, we tend to minimize our own aches and pains, half-heartedly saying “we’ll take care of it someday”. But listen, it’s time that you become an ACTIVE PARTICIPANT in your healing process!  In this new series, I’m chatting with various physical therapists and looking into the most common injuries that we face as moms. Today, I have the opportunity to interview Jennifer Penrose, a Doctor of Physical Therapy that literally wrote the book on common running injuries...everything from foot, ankle, shin, knee and hip pain.     On this episode, we’re going to look at lower body injuries and answer questions like:   What is plantar fasciitis and how can we fix it?  What’s causing the sharp stabbing or dull aching pain in your kneecap?    Is there a way to find relief from IT Band pain, that horrible ache on the outside of your knee?   And what, if anything, can you do to never suffer these things again?   If you’ve been suffering through pain in your feet, ankles, and knees, let’s get to the bottom of it and find you some relief!  MORE RESOURCES: Strong Hips and Core Jennifer Penrose’s Podcast: Stay Healthy South Sound (https://penrosept.com/stay-healthy-south-sound-podcast/#sthash.zmGJ7Jjy.dpbs)  Run Forever: The Secrets to Common Walking & Running Injuries by Jennifer Penrose, DPT The Strong Mommas Squad - FREE private FB community The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

This Yoga Sesh sequence I have been wanting to record for you for a long time and when I got a request for stretching the IT Band it motivated me to get this class up and available on the podcast. There are poses and flows in this practice that I fell in love with about a year ago when I started teaching at a Katonah Yoga inspired studio. These poses and the "Water Salutations" involve weaving and crossing your legs which creates a beautiful balance challenge and activates both sides of your brain. (I first learned these salutations under the name "Waterfall Salutation" from Katonah Yoga and I updated my language for it because I resonate more with referring to the Element of Water itself and the deep knowing it invokes within us). In addition to IT band stretches expect hamstring openers and working with the outer hips. This practice does have a peak pose that you may want to look up and get a visual on before you hit play called Krounchasana or Heron Pose. We will do both Heron Pose and Revolved Heron :) Suggested props: 1-2 blocks Moves & poses to know: Some of the poses and flows in this sequence are modern, hybrid and on the frontier of yoga so they are not Google-able (crazy!). Look at my Instagram pose on October 8th, 2020 to get a glimpse of them. The most important poses to reference are Krounchasana (Heron Pose) and Parivrtta Krounchasana (Revolved Heron Pose). Visit www.caitlinrosekenney.com to learn about LIVE Virtual Classes, Yoga Teacher Training and more.

Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and now on Twitter,  @CoachMKFleming, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast! This week, Coach MK answers questions about heavy legs, IT bands, and heart rate running for teens.   #WeeklyWins - 15:15 Runner Interrupted Happy Birthday Coach Amy!!! Build JJ Jensen has been hitting her strength goals all month in July ReBuild Kristen Frazier has a better idea as to why her running has been feeling off and some good ideas as to how to improve. Annie Jenkins got to try out her new heart rate monitor on my walk today. She’s been able to go a little longer without feeling sore the past couple days and today She went further than She has been able to in a while, so is celebrating that!  Maintain Nikkia Raedawn got to go back to the gym for the first time since February.   Questions - 22:17 Build -  ReBuild - 22:42 I am (happily!) here on a recommendation from my intuitive eating nutritionist since we both decided I was ready to begin movement again. I am not a total beginner with running, but I do worry that a lot of what I "know" comes from a diet/punishment mindset. That said, here is my question: How long after eating should I aim to run? Is it best to run after a balanced snack or would I be better fueled after a meal? In the past I ran first thing in the morning or after a long fast, but for reasons that were strictly weight loss based. Schedule-wise that might be what works best for me, but I want to make sure I am nourishing my body in a way that lets me get the most enjoyment out of my exercise. Thank you! - Annie Hi, I know our plan is supposed to be a guided DIY and it’s ok if I don’t do all the workouts but I’m feeling like I’m failing.  I’m not training for anything in particular and my running has been super hit or miss.  Can you give us some guidance on the minimum necessary to “train for life” (ie not be a total slug) My runs have felt pretty good despite the heat and humidity but towards the end of my runs this week my legs are feeling very heavy. Is it the heat? Should I just slow down more? Maintain - 46:09 Hi there! Last week I mentioned I paused my run b/c my knee was sore. The day after the knee started to click a lot. Since I earned my M.D. by googling oh, damn torn meniscus I diagnosed myself with. Taking your advice, I lined up an Ortho and PT. Fortunately, it turned out to just be some IT band tightness and irritation. Anyways, I'll leave this question as more of a thank you. Thank you for really being a coach and seeing beyond my topical question last week, and recommending I establish a medical support system...real questions coming up :-) Ok, so IT Band tightness. Mine flared up last week after a 20miles/4 hour run. Both the PT and the Ortho said that given my age (44m) it was not surprising. The PT put me on the treadmill and made some minor adjustments to my form and said generally I looked good. To alleviate the immediate tightness, he asked if I wanted to try dry needling, and I took him up on the offer. It worked really well on me; the whole leg really really relaxed after that. Wondering if you had any thoughts on that procedure; dry needling. The long term treatment plan for me was hip exercises, foam rolling, and some form correction. However, for a quick release, this was pretty good. Thoughts? Ok, last question if you have time to sneak this one in; easy one I promise. What is up with swamp ass of the toes? Given the humid climate here (Durham) my shoes are SOAKING wet within an hour. It's like walking around in two bowls of chowder an hour in. I have not tried wicking socks and I'm not sure they would even help. After the run, I'm putting on anti-fungal ointment as I see some brown and wearing flip flops. I've had friends lose toenails. Damn it these piggies are keeping their house. Thoughts? My 14-year-old son is showing an interest in running thanks to PE in virtual schooling.  He's finally understanding pacing rather than sprint, stop, and repeat.  Is heart rate training something that could help him? Is there a different HR cap he would use given his age? Will the monthly strengths demos by Coach MK come back? I miss them a lot. While the daily FB routines are nice, they are not a substitute at all. Plus given how FB works, they are not always in my feed. Comments - 1:11:13   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!

Elliot Cockrell is the lead Sport Therapist at Plymouth Raiders, a professional basketball team in the British Basketball League (BBL), a personal trainer at Marjon University Plymouth's Sport and Health Centre. But not forgetting is also the founder of Machine Rehab.   In the episode we spoke about:   - How has his role evolved over the last 3 months?   - Detraining, has anyone brought this up? (There are many variations of this); but people have asked what can I do in this time (want to improve or feel like they have lost) but some of the questions have been; how do I improve my vertical high, improve my running time, recommendations to support a transition to a different type of training   - How do you create a stimulus with only access to a home gym or bodyweight?   - Strength is the best form of injury prevention   - The Copenhagen exercise prevents abductor injuries ("So let's bulletproof them")   - Cause for concern with shoulder issues   - Why are the back and rotator cuffs overlooked within training?   - Ethan Pace asked 'Is it productive or counter-productive to train while sore?'   - Why do people struggle with a deload phase? (Lowering of weight to help with sustainable results)   - Why runners and/or cyclists shouldn't increase their mileage by more than 10% a week   - Why is it a bad idea to foam roller the IT Band? (And what you should do instead)   Amongst others   You can learn more about Elliot via his website machinerehab.com and connect with him on instagram. For more information about The Mindset Athlete by connect with us on Facebook @mindsetgamepodcast For more information about James Roberts (the host of the podcast), visit fitamputee.co.uk and connect with him on Facebook, Twitter and Instagram

Experience pain at the side of your knee? Ever been told it's your IT Band and you should probably roll it out? Well, we'll break down what the IT Band is, why you might be getting pain, and what you can start doing today to relieve that pain! Then, we dive into an awesome interview with fitness expert, Danielle Pascente, as she walks us through her journey with overtraining and the consequences her body took on as a result. Especially if you're a woman, you're going to want to tune into this one! What You Will Learn: PT Pearl: What is ITB Syndrome? Stretch it, Roll it, or Smash it?! 00:49 -What the IT band is, why do we need it, and what causes pain 04:40- Why rolling your IT band out does notwork 08:17- Looking at the bigger picture - paying attention to our foundation To Watch the PT Pearl on YouTube, click here: https://youtu.be/q2fD1Zxk8q0 Interview with Danielle Pascente: @daniellepascente 18:39 - Where you can find Danielle Pascente and her background with training 20:54- Danielle’s approach with newcomers to fitness - some foundational movements 24:19- Danielle’s cues and signs toward her adrenal fatigue - how she confronted it 33:13- How Danielle confronted major life changes and the barriers that came with it 41:10- How Danielle balances everything now 43:49- Danielle’s recommendations for those who experience those initial warning signs About Danielle Pascente: Danielle is a fitness expert in Los Angeles and the creator of the Danielle Pascente Training Guides. She can be found as the lead trainer for FitOn App, BeFit, & Pop Sugar Fitness. Danielle was recently named "trending fitness star" by Shape Magazine. Her workouts have been featured in publications like Oxygen, Huffington Post, Studio ToneItUp, PopSugar Fitness, and Runner's World. Danielle has been featured on the cover of Runner's World and Scottsdale Health. She's been in the industry for over a decade and is responsible for thousands of women's transformations online. She's a firm believer that movement is medicine and connection is the biggest form of currency. 15% OFF VivoBarefoot Shoes with code “OPTIMAL15” at checkout: https://bit.ly/3cDHcAx Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Items mentioned in this episode include: The Optimal Body: https://www.docjenfit.com/theoptimalbody/ Danielle’s Website: https://daniellepascente.com/ Danielle's Programs: https://www.daniellepascente.com/programs Thank you so much for checking out this episode of The Optimal Body Podcast! --- Send in a voice message: https://anchor.fm/TOBpodcast/message

Walking tips?  You’ve been doing it since you were 2, right? Surely, you’ve got this, you might think. I’m all for walking during COVID19. You may have seen my post today (June 2020) about quitting the gym. For now, it’s the right decision for me. Maybe I’ll be back and maybe I’ll find other creative substitutes. My Walk One thing is for sure. I’ve fallen in love with walking again. It started when I was walking with my mom the week after my high school graduation. By the 4th of July I was jogging, and thus began a love affair with running. But I remember walks with my mom, everywhere. We walked those tree-lined streets of my small town, and of my grandmother’s even tinier town, and of the campus we both loved. Going home in the last few years the walks are slower and shorter around her retirement community. But my walks during COVID19 remind me once again, less is more. I’ve lost long runs and rides and swims for now. Because of it, not in spite of it, I’ve lost inches and a few pounds. I’ve recovered a lightness I didn’t realize was missing. My dog no longer wants to go further than around the block, but I’ve rediscovered I love exploring on my feet.  A Doctor or A Specialist?  Doctors often recommend walking as a best exercise. However, the blanket “walk” advice leaves a lot of information out. You’ve got less room for error after 50, especially if you’re in menopause. If you started walking during COVID19 or you haven’t yet and want to this replay from earlier in the year is oh, so appropriate for “now.” If you, like me, choose not to date “gym” just yet, these tips will help you This episode was originally sponsored by CBDforlife. That too may be a solution for inflammation, tension, and stress. In fact, as I increased my mileage, I’ve used the rub on my feet lately. A few restless nights I’ve used the eye cream to reduce puffiness around the eyes, too. The walking tips here will help you prevent the most common walking mistakes women in midlife make. #1 Too Much Too Soon I have to start with the best of all walking tips being don’t overdo it! Fitness mistakes like this are the #1 reason for injury. I so understand the desire to get results yesterday’s yesterday, however it just won’t work out in the long term. Just because you’ve decided to put a hold your gym membership and you can’t get to hour-long classes or chat sessions with your bestie, don’t immediately exchange them for long walks. You’ve got to have a foundation before you ramp up to more. “Smart starts” lead to flipping fantastic finishes. Have you ever tried to read the last page or last chapter of a book without reading the middle? It’s not satisfying. It doesn’t have the impact or desired outcome on you. Neither will your fitness program. Too much too soon is usually the cause of overuse injuries like tendinitis, most often in the IT Band, or bursitis of the hip, or plantar fasciitis. Flip: Walk frequently but for short periods to start. THIS is also excellent for your immune system, by the way. Add 2 or 3 minutes a week to your walk per week. So week one you walk 20 minutes, week two you walk 23 minutes. It may seem slow but in a month you go from 20 minutes to 32 minutes of walking, and that’s significant. Yet you’ve allowed your joints, ligaments, and muscles to adapt. #2 No Intensity Changes One of the best walking tips I can give applies to all exercise. Get a variety of intensity either into every walk, or as I program for my private clients, into your weekly walking schedule. One or two days do intervals, one day do a long slow walk (ideally on a trail) so it’s a hike with terrain changes and lovely scenery. There are 5 walking workouts I share with you elsewhere (search the site> coming soon). You need some intense walks, some easy walks, and some intermittent high and low intensity (interval) walking in your routine. You’ve got three energy systems. Walking at the same intensity all the time will ignore two of them. It’s not good to go all out all the time. It’s also not good to go super comfortable all the time. Common mistakes include: Always intervals Always long walks Have purpose to your workouts. Every single one of them. Even if you’re at your ideal weight and you “look fine and don’t need to lose weight,” your best aging happens when all systems are go. Think down the road. Pun, intended. Flip: Plan one long slow day, a short interval training day with at least 4 “repeats” of 30 seconds or a minute of fast or hill walking alternated with recovery, and a moderate intensity day in each week. See 5 Walking Workouts You’ll Run to For Results (coming soon - just use the search feature on this site to find it) #3 No Strength Training   Walking is cardiovascular exercise that - alone - will have very little positive influence on your lean muscle mass. You lose muscle easier than you gain it after 50. To preserve it, and to gain any, you absolutely must strength train. [If you care about your health, longevity, and fitness over 50 and you are not measuring body composition as frequently as you weigh yourself, what are you doing? Get a scale that measures body fat and lean muscle now. If you lose weight, and its muscle you will decrease your metabolism now, and increase your odds of frailty and dependence on others in the decades ahead.] You’ll decrease your percent body fat by increasing your lean, and that ultimately will support a higher metabolism that then helps fat loss. Not Strength Training? Or not seeing results? Was your program built for women in menopause and beyond? This is your program. Weight loss? A walking for weight loss walking tips bible would say know fat loss, not weight loss, is your first and highest priority. You can lose weight, but if it’s muscle you are also losing metabolism and will gain fat. Don’t go walking down that road after 50! Your posture and power in push off during walking will improve too so every step is more effective and efficient. #4 You Do Intervals Immediately Similar to #1, you’ve got to have a foundation. Speed is known to cause more injury than resistance. Before you try something, anything, fast, you have to learn the proper way to do it slow. The desire to use intervals when you walk, especially if you’ve been doing them elsewhere – say attending a spinning class or doing elliptical – may be strong. Resist baby.  Every mode of exercise has nuances and the body needs a chance to get used to it. Even if you feel you could do more your body has parts that need to adapt. Flip: Return to #1 and review. Make sure you’ve been walking regularly for a few weeks before you ramp up interval training. #5 No Warmup and or Cool Down Sure, it’s just walking, but you want to begin it slowly. You may not need a static stretch before you start. However, if you have a history of ankle, knee, or hip issues I would definitely take a few minutes and stretch before you go. By the way, ankle-related issues are an age-related problem. Don’t read that to say you’re bound to have them. But doing range of motion exercises, and warming up before doing more than daily activities of living, can help you maintain range of motion as you age. Be sure to take 5 or 10 minutes to stretch at the end of a walk. Your muscles are warm and ripe for flexibility and mobility benefits of stretching. You can do a joint and muscle specific stretch or hit several muscle groups at once (for example, a warrior pose from yoga). Now, how does that help weight loss? Warm ups and cool downs certainly aren’t “calorie burning” necessarily. A warm up does help you burn more energy during your workout. Best walking tips ever, right? But, hey, if you’re sidelined because you tried to take short cuts? Your fitness will suffer. No idea how to do warm ups and cool downs or pull it all together? And no idea why they could be the secret to better results? You might like this. #6 Same Route Every Time One of the best walking tips I can give you is to regularly change the direction, duration, and scenery. Convenient as it is to head out your front door, you may need to branch out. I walked 4 times last week – all of them from my front door and no two were the same. Walking on the same terrain repeatedly can be a problem. You’d notice it more if it were a sharp grade on the side of the road, but you may miss it when it’s just a rolling hill walk on what seems like a flat surface. On a track for instance you may notice every other day runners are told to run clockwise or counter clockwise. That can be a problem for runners who go every other day! Not helpful! The same walk with no change can cause you to overuse the same muscles and joints if you do it often enough. It may be so subtle you won’t notice it happening. Flip: Change routes, walk the route backwards, walk on the other side of the street (for safety you should walk toward oncoming traffic if you’re on the side of the road or walking a bike path). #7 Focus on Calorie Burning If you’re only paying attention to calories you’re very likely going to go long all the time or go hard all the time or both. Which, in return will commit several of the first six mistakes I’ve listed. It’s important to know your hormone status, or start listening to clues so you understand it. Are you constantly stressed? Can’t get up in the morning? Then a short and slow walk a couple times a day may be best for you. Calories don’t control your weight (or fat): hormones do. So pay attention to hormones. You can learn more about hormones, their signs and symptoms and what that means for exercise here. There you have it, my walking tips for making COVID19 a walk in the park. Make It More Fun How can you make your walk more fun, less work? Take Flipping 50 with you! I love, love catching up on podcasts during my walks! Download to your phone by subscribing on iTunes (or where you listen to podcasts) and each episode is time stamped so you can listen to one for a short walk or choose a longer episode or two short ones for a longer walk. Resources: CBDforLife.com/us Use Flipping50 for a special podcast listener discount Please leave a rating in iTunes! It really helps!  Visit Flipping 50 on iTunes Click listen in iTunes Click ratings and reviews Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!) Know how much I appreciate you doing this!  

A tight IT Band can create issues like Runner's Knee, ITB Syndrome and pain in your hips or knees. But stretching or foam rolling your IT band aren't always the best fix. In fact, your IT band can't actually stretch. So on today's episode, we're digging into the anatomy of the IT band and... Why stretching isn't the fix for IT band syndrome or runner's knee What's creating IT Band tension in the first place And the fix that will help you get stronger...for good! All the links: - IT Band Stretching Does Not Work - IT Band Guide [FREE DOWNLOAD] - www.aewellness.com/itband - How to Get Stronger without Getting Hurt [FREE Masterclass] - www.aewellness.com/workshop - www.aewellness.com/podcast - Show notes, links and more. - Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/  - Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/  - Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork  - 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

The #RunPainFree Podcast Podcast Show Notes Episode: IT-Band Syndrome Title: The Insider's Guide to IT-Band Syndrome Subtitle: The root of all injuries  Final Show Link:  In this episode of The #RunPainFree Podcast, we discuss: What is the IT-Band? What does ITB Syndrome mean? Syndrome stands for “I have no idea how to fix you…and refuse to refer to someone who can”... How it's the root of all biomechanics dysfunction or function. Why it keeps happening - why is the knee the most related to it ITBS  How to get rid of it! Follow our Podcast The #RunPainFree Podcast - www.runpainfreeacademy.com Follow our Host @RunPainFree_Academy @RunPainFree fb.com/runpainfreenow Join the Conversation Our favorite part of recording a live podcast each week is participating in the great conversations that happen on our live chat, on social media, and in our comments section.   This weeks question is: Question: Do you suffer from IT-Band syndrome or runner's knee? What are you currently doing to correct it? Explore these Resources In this episode, we mentioned the following resources: www.runpainfreeacademy.com  Check Out More of The #RunPainFree Podcast Programming runpainfreeacademy.com Want Jessica to speak at your run group or race event? Email us at admin@runpainfreenow.com

Alot of people have issues with their knees and hips and think it will help to foam roll the IT Band. This is far from the best way to fix the Iliotibial Band. Anthoney discusses things you can do from exersices, stretchs and manual manipulation to help with IT band issues. Runners are the people who have spoken out about rolling out the IT band for recovery. There are many issues, with rolling out a ligament like increasing inflamation, short term relief, and not adressing the root cause. 

March 2020 TCTC News! In this episode, The Run Around Town hosts interview Alex Zelinski who is Director of Corporate Sponsorships for the Cherry Festival which organizes the Leapin' Leprechaun 5k and the Cherry Festival of Races. The "Ask a Physical Therapist" segment with local PT Mike Swinger makes a return discussing IT Band injuries and how to prevent them plus the hosts provide tips of fueling plus how to make treadmill running a littler more enjoyable. Plenty of great TC Track Club news/updates so enjoy and Happy Running!

This week on the Exercise Is Health podcast, Julie and Charlie discuss the IT band - what it is, where it lives, and why so many people may have issues and symptoms with it. The IT band often gets a bad rap as being too tight and causing different hip, knee, and postural issues. However, the IT band may not be to blame at all! Learn why this is what you can do about in this week's episode! Links referenced during this episode can be found below: IT Band issues? Here are some exercises to support them. List of certified MAT® practitioners E67 - How Stiff & Supportive Shoes Are Affecting You In More Ways Than You Think How your shoes could be contributing to your aches and pains

The information on these podcast are based on information from the foundational work of Erik Dalton’s Myoskeletal Alignment Techniques (MAT), Grey Cook's Functional Movement Screen (FMS), and The Gait GuysToday we are going to discuss articles and theory on the IT Band, Knee dysfunctions, Ankles and Hips and how they relate to step width or running. Changing step width alters lower extremity biomechanics in runninghttps://www.ncbi.nlm.nih.gov/pubmed/23831430Effect of step width manipulation on tibial stress during runninghttps://www.ncbi.nlm.nih.gov/pubmed/24935171For videos on correcting hip and ankle dysfunctions we have plenty of videos on our FB page at https://www.facebook.com/pg/Betterbodydynamics/videos/What is IT Band Syndromehttps://erikdalton.com/blog/it-band-friction-syndrome-a-case-of-mistaken-identity/

In this episode of the RunBuzz podcast, I speak with Duane Scotti, a physical therapist and owner of Spark Physical Therapy. We dig into the topic of Iliotibial Band Syndrome (ITBS) more commonly known as IT Band Syndrome. Duane is an expert on the topic having done his PhD dissertation on IT Band related injuries among runners and other athletes. IT Band Syndrome is one of the most common running injuries and can be quite painful.  It is an overuse injury and getting over IT Band Syndrome can be quite a nuisance. However, Duane shares what you can do to beat it.  

Dan Pringle, PT and Joseph Di Fonzo, PT discuss Dan's revelations from his detailed dissection of the patella and the implications on the management of pain and movement dysfunction in the area. They explore the role of the skin, retinacula and IT Band in patellar mobility problems, the innervation by the saphenous nerve, and how this new knowledge impacts treatment of patellar knee pain.

If you have IT Band Syndrome or pain on the outside of your knee or thigh, then you know how debilitating it can be to your running, biking and lifting.

We discuss trail runner things (IT Band injuries, what to wear, running underwear, running shorts, socks, running packs, etc.).   Like GEAR:30 on Facebook https://www.facebook.com/GEAR30/ Follow GEAR:30 on Instagram https://www.instagram.com/gear_30/?hl=en For the best deals on amazing outdoor gear, check out our deals of the week at https://www.gearthirty.com Check out gear reviews and watch other great videos from GEAR:30 here: https://www.youtube.com/watch?v=g8bAS978OE4 . Don't forget to subscribe.

This week: SwimSkins, your first 5k, IT Band and Plantar issues, running a fast first Marathon, and, as always, multiple Z2 questions!

This week: SwimSkins, your first 5k, IT Band and Plantar issues, running a fast first Marathon, and, as always, multiple Z2 questions! The post The Weekly Word Podcast Episode 110 appeared first on AIMP Coaching.

How does working out hurt a runner? As soon as a runner feels pain the first thing they do is run to do strength training. And it’s the WORST thing any athlete or anyone in pain can do. You build that dysfunction you are operating on. Worse. You MUST address the movement pattern to stop the pain, or you build it stronger.  Most trainers do not have injury education, it's not what they are there for so they don't have to know. BUT it's important that we all know our limits in the health profession. Many trainers send my clients to get them “fixed” and then back into training. That is a trainer that understands the difference. And the EGO is out of it.  Training is not conditioning.  Muscles/workouts are EASY, #RunPainFree address the JOINT level, which dictates muscle.   Loading a pattern solidifies that mechanic, and therefore the injury is stronger.  When you bypass the joint and go after the muscle, you create more injuries.  EGO has no place when it comes to injuries and peoples body. Sadly, TOO many in this health industry have egos bigger than they admit. And This habit tends to hurt people.  Foam roll first no matter what you feel! It will release the strain (go listen to my IT BAND podcast)  Backtrack when you first felt the pain Can you map the chain reaction to your pain Create the movement that hurts most 

In this episode I interview Matt Stieler, who is a lifelong hiker, a physiotherapist and a knee specialist. We dive deep into knee pain while hiking and he shares some absolutely amazing information from his professional perspective. You will learn: What the dreaded hiker's knee actually is A few hiking techniques to reduce pain while on the trail What overuse injuries and how you can avoid them on the trail Why you DON'T want to be using a 'band-aid for an arterial spurt' If you can ever get back to full strength after a knee reconstruction What the IT Band is and how it affects the knee And much, much more... To download the free Hiker's Knee Prevention Guide mentioned in this episode: https://bit.ly/2Eqyusn Matt is a lifelong hiker, a physiotherapist and knee specialist. He works at Orion Family Physiotherapy in Springfield Queensland. They are all about empowering people to get out and live life again. They are a "healthcare that cares"

Thanks for listening!! I have a diagnosis and I've started Physical Therapy. IT Band Syndrome is no joke, but I am committed to knocking it out quickly! The Midwest Super Slam of 100's is still on after testing the knee at the hot and humid Gnaw Bone 50k this past weekend. Also, at the end of the show I answer a couple listener questions! If you want to ask a question, tweet at me @runrunRC! Inside Tracker: http://www.insidetracker.com Unived Nurtrition: http://www.unived.us and get 10% off with my code: RYAN10 Coaching Info: http://www.ryanclaytoncoaching.com Thanks for listening! The best way to get a hold of me is on Twitter: @runrunRC Say Hi!! My KIT http://geni.us/RyanClaytonKit YouTube https://www.youtube.com/c/RyanClaytonFilms Instagram https://www.instagram.com/ryanclayton Twitter https://twitter.com/runrunrc Facebook https://www.facebook.com/ryanclaytoncoaching

Western States, Veganism, SoCal Triple Crown, PCT Challenge, Half PR, IT Band issues, 1000 mile jacket ..... --- Send in a voice message: https://anchor.fm/andy-noise/message Support this podcast: https://anchor.fm/andy-noise/support

Shin Splints are painful and happen to runners often. We talk bout what they are and how to treat yourself to get back to running. IT Band syndrome, is it real what is it? We discuss what the IT Band is and if you can stretch it and treat pain in the area that will improve your running.As always you can contact us at DIYtherapy206@gmail.com, or follow us at DIYtherapy206 on Instagram, join or facebook page or tweet @DYtherapy.

"Please don’t Google this stuff." —Brynn Fessette O'Neill Brynn Fessette O'Neill, DPT, is a physical therapist at Finish Line Physical Therapy in New York City. On this episode, she offers advice on prehab, injuries, and recovery. Thank you to Strava for sponsoring Ali & the Experts Week! CLICK HERE and use code ONTHERUN to get one month FREE with your purchase of a Strava Summit subscription.   What you’ll get on this episode: All about prehab and rehab (3:00) Brynn explains why specific injuries happen and how to deal with them, including IT-Band syndrome, plantar fasciitis, runner’s knee, and more (14:30) Everything you need to know about recovery (35:30) What we mention on this episode: Brynn on Episode 21 of the Ali on the Run Show Vibrating foam roller Follow Brynn: Instagram @bfessette Follow Ali: Instagram @aliontherun1 Facebook Twitter @aliontherun1 Blog Strava Listen & Subscribe: Apple Podcasts Spotify SoundCloud Overcast Stitcher Google Play SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!

In episode 14 of the podcast, Dr. Aaron Horschig discusses how IT Band starts and how to kick-start the healing process! Master squat technique: https://squatuniversity.com/book/ Subscribe to my YouTube channel here: https://tinyurl.com/y2eq7kpr Visit the website: http://www.squatuniversity.com Like the Facebook page: https://www.facebook.com/SquatUniversity Follow on Twitter: https://twitter.com/squatuniversity Follow on Instagram: http://instagram.com/squat_university

SHOW NOTES Are you a young doc treating patients with back pain, hip pain, groin pain or IT Band Syndrome? Did you know often times patients will be given a misdiagnosis, they hold onto dearly, before they walk into your office? That’s right! People are being misdiagnosed… I’ve done it, you’ve done it, we’ve all have done it and it’s mainly from lack of knowing what to look for, what to test and what to ask. I was there… I’m still learning everyday. Dr. Michael Fanning DC, came in to chat with me about proper diagnosis. Dr. Fanning and I have a friend in common, Tom Fletcher, who you heard in the last podcast. Some of the topics we covered in this podcast are: IT Band Syndrome vs Lumbar “Pinched Nerve” Radiculopathy Hip Impingement vs Hip Flexor Tendonitis How to use Kettlebells in rehab How to wear pink speedos when biking Dr. Michael Fanning Bio: Michael is a Rhode Island native, OIF Veteran (Operation Iraqi Freedom) and endurance athlete.  He is a Chiropractic Sports Medicine resident, and specializes in diagnosis and conservative management of neuromuscular skeletal injuries.  He lives in southern California with his beautiful wife Jen, and great dane, Bear. Quotes: “When a Crossfit athlete complains of IT Band Syndrome, I know already they probably don’t have IT Band Syndrome” “Stiffness in the morning with IT Band Syndrome is from imbibition (disc fluid increase)” “The L5 nerve goes right over the IT Band location” “It’s really important for all trainers to be able to recognize hip impingement” “People with hip impingement may have pain with squatting” Sebastian’s Youtube Channel Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here. You can access the show notes at https://www.p2sportscare.com/83 Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

April 17, 2018 Just Riding Along Show Page ABOUT THIS EPISODE This is an episode that is back to the normal banter. Tune in to hear how Andrea has decided on a new bike, Matt drove his knee into the grown, and Kenny hangs on for the usual ride. SHOW DONATIONS -Justin from Colorado sent over $25 -TrailerTrash from California sent over $50 -Jason from Texas sent over $25 -Brandon from Minnesota sent over $25 If you would like to support the show, CLICK HERE.  We want to hear from you! If you have any questions, comments, or ideas for the next episode, contact us at jra@mountainbikeradio.com. ---------- THANKS TO THIS SHOW’S SPONSOR Red Wolf Mountain Bike Tours:  Red Wolf Mountain Bike Tours is a full service mountain bike guide service in Brevard, North Carolina offering guided rides in Pisgah & Dupont. Visit their site at www.redwolftours.com and Instagram at @redwolftours. ----------- LISTENER QUESTIONS Questions answered by the crew in this episode: - Brady H has some question about caring for your trainer bike. -Andrew L has some question about riding in Nashville. -Sean M from Eagle sends over a podcast we should listen to (link in show notes). -Tal has a question about Eagle cassettes. -Jordan wants to remind us DC Rainmaker is a tech wizard in the fitness world. -Tom B sends over the Australian Nugget Mayhem. -Joe R has IT Band questions. -Tom T has some Fox(y) Business. If you would like to ask a question, please send an email title JRA Question to jra@mountainbikeradio.com. ------------ RELATED SHOW LINKS Buy the JRA Intro Music Right Here Shop via our Amazon Affiliate Link Go to the Mountain Bike Radio Store Melbourne Traffic Jam - https://www.9news.com.au/national/2018/04/06/08/27/melbourne-traffic-chaos-truck-flips-hume-freeway Birzman Chain Whip - http://www.birzman.com/products_2.php?uID=2&cID=23&Key=98 Inside Line Podcast with Unno - https://www.vitalmtb.com/features/The-Inside-Line-Podcast-Cesar-Rojo-Founder-of-UNNO-and-Cero-Design,2045 DC Rainmaker (tech wizard) - https://www.dcrainmaker.com/ Horsetheif Bike Trail - https://www.google.com/search?q=horsethief+bike+trail&source=lnms&tbm=vid&sa=X&ved=0ahUKEwi0s_qn17XaAhVJ0oMKHWs_DXcQ_AUIDSgE&biw=1366&bih=637 Spot Mayhem - https://spotbrand.com/collections/mountain-bikes/products/mayhem-29 JRA Kit - Find & Buy what they discuss - https://kit.com/MountainBikeRadio/just-riding-along-santa-s-not-coming-december-27-2017-episode Become a Mountain Bike Radio member - http://mountainbikeradio.bigcartel.com/category/mbr-memberships Just Riding Along on Twitter - https://twitter.com/TheJRAShow Brickhouse Racing Website - https://www.facebook.com/BrickhouseRacing Brickhouse Racing Facebook Page - https://www.facebook.com/BrickhouseRacing Brickhouse Racing Instagram - https://instagram.com/brickhouseracing/ Mountain Bike Radio Facebook Page - https://www.facebook.com/MountainBikeRadio Andrea’s Twitter - https://twitter.com/BrickhouseMTB Matt’s Twitter - https://twitter.com/Beanpolematt Kenny’s Twitter - https://twitter.com/NoFullFaceKenny

What's up, Achievers?! Another fun episode for you today! In this one we go over whether or not we recommend creatine for women looking to gain lean muscle mass (2:31). We also talk about our thoughts on the IT Band and if it's even possible to stretch it, and how we'd recommend training if you have IT Band pain as a runner - or a lifter for that matter (5:11)! We also cover fitness information overload as a personal trainer/fitness coach, and where to begin sorting through all of the information available (10:42). Lastly, we answer two rapid-fire questions (17:11) on how to set up the Leg Press machine optimally as well as how to address wrist pain during lat pulldowns. The wrist stretch video we talk about is here: https://www.youtube.com/watch?v=Grl61Eym9go&t=2s Also, final shoutout about our April Kickstart challenge! Registration ends this Wednesday - for more information check out this link: https://www.achievefitnessboston.com/collections/achieve-collection/products/spring-kick-start-challenge We hope this episode helped you out! Until next time, Peace, Love, and Muscles! Lauren and Jason

What's up, Achievers?! Another fun episode for you today! In this one we go over whether or not we recommend creatine for women looking to gain lean muscle mass (2:31). We also talk about our thoughts on the IT Band and if it's even possible to stretch it, and how we'd recommend training if you have IT Band pain as a runner - or a lifter for that matter (5:11)! We also cover fitness information overload as a personal trainer/fitness coach, and where to begin sorting through all of the information available (10:42). Lastly, we answer two rapid-fire questions (17:11) on how to set up the Leg Press machine optimally as well as how to address wrist pain during lat pulldowns. The wrist stretch video we talk about is here: [https://www.youtube.com/watch?v=Grl61Eym9go&t=2s](http://) Also, final shoutout about our April Kickstart challenge! Registration ends this Wednesday - for more information check out this link: [https://www.achievefitnessboston.com/collections/achieve-collection/products/spring-kick-start-challenge](http://) We hope this episode helped you out! Until next time, Peace, Love, and Muscles! Lauren and Jason

The #RunPainFree Podcast Ep. #2, It is important to understand the #RunPainFree Program, in order to know, there is nothing like it on this planet. Yeah, that is a big statement, because,... well, we do out of this world work.   The RunPainFree Beliefs, Programs, & Philosophy Dance, body movement, personal training, athletic training, sport specific training, T3 equinox training ( special cases diabetes, injury.. etc.) , physical therapy, FMS,  severe injury, running specific What true correction consists of 4 days per week at minimum its a 6 months program and why what happens to the body throughout the process when it clicks and the body goes from 0-60 in one day People who are told never to run again, not to run the marathon they trained all year for, people with stress fractures that come to us a week OF the marathon, that we get not only running, but running by us in the marathon smiling. Someone in a boot, who stays in the boot while in correction, so we can work on what caused them getting into the boot in the first place.  A person with one pain, but we find 15 other injuries that resulted in that pain that brought them to us. And yes, the basic IT Band, Runners’ Knee, Plantar Fasciitis, Knee Pain.. basic stuff we fix too, of course. All those are result of something bigger, and we always go to the root, not the pain spot.

Welcome back for another Quick Bite!  This time it is a “bite” of information about Jeff Galloway's Training Program, using the Run-Walk-Run Method. On Sunday, August 6th, America's Coach and Olympian, Jeff Galloway, hosted a running school at the Orlando Track Shack in Orlando, Florida. He talked about the different aspects of his training program including the long run component, the maintenance runs during the week, and drills that can improve your cadence and ability to use momentum to conserve resources when running. Here, in this quick bite, he talks about Cadence Drills.  They are a type of drill that I practice once a week, usually on a Tuesday or a Thursday, to increase turnover, or the number of steps I can get into a 15 or 30-second interval.  It helps me remember to keep the stride short and the steps quick to increase that turnover, but do it in such a way that does not leave me huffing and puffing. These drills really challenge me and at the end I am usually covered in sweat, and I've hit a barrier where I can't do anymore steps because I am huffing and puffing.  That's when I know it is time to back off on the number of steps I do within that 30-seconds. Early in the training season, I do 4 every Tuesday along with 4 of the Acceleration Gliders.  I work up to doing 6-8 on a Tuesday.   I can really tell when I have been doing them consistently because then I don't have to correct myself for making my steps too wide or long as often during races, 400s, 800s, or race rehearsal segments.  It feels better when I keep them short in terms of any "weak links" and my attempts to avoid IT Band issues.  It just feels better overall because it helps me get into a rhythm. There are videos on Jeff's website that are great resources when it comes to incorporating these drills into your training. Thanks to the Orlando Track Shack for allowing us to film this Quick Bite! Orlando Track Shack http://trackshack.com  Jeff's Websites for training resources, JG 13.1 Race Weekend, and his blog http://www.jeffgalloway.com  https://jeffgalloway131.com  http://jeffgalloway.typepad.com   Jeff's Training calendars for RunDisney https://www.rundisney.com/training/running/  Jeff's YouTube Videos https://www.youtube.com/channel/UCP_hsvva_nH70z1RbNSbDIw  Let us know what you think!  Follow us on Twitter, Instagram, Facebook, or leave comments on www.runeatdrink.net  to tell us your thoughts about the episode or to let us know about races we should run, restaurants we need to visit, or places where we can sample tasty beverages and share them with everyone.  Our goal to share these experiences so everyone can accomplish, explore, and indulge, too!

This week, Joe sits down with Dr. Trevor Bachmeyer. Trevor's "smashwerx" youtube channel has been a personal favorite of Joe's for the past year. On today's show, Joe & Trevor discuss a wide variety of topics including: Trevor's "Injury Prediction System"; Advice for regaining mobility after surgery; Trevor's BIG 3 mobility drills for EVERYONE; The importance of holding stretches for 2 minutes; Improving hip internal rotation; Mobility vs. Stability; Foam rolling the IT Band; Top Mobility Myths; The 3 mobility moves Trevor personally does EVERY HOUR of EVERY DAY...and much More!  For Show Notes & Timestamps visit www.IndustrialStrengthShow.com

This week, Joe sits down with Dr. Trevor Bachmeyer. Trevor's "smashwerx" youtube channel has been a personal favorite of Joe's for the past year. On today's show, Joe & Trevor discuss a wide variety of topics including: Trevor's "Injury Prediction System"; Advice for regaining mobility after surgery; Trevor's BIG 3 mobility drills for EVERYONE; The importance of holding stretches for 2 minutes; Improving hip internal rotation; Mobility vs. Stability; Foam rolling the IT Band; Top Mobility Myths; The 3 mobility moves Trevor personally does EVERY HOUR of EVERY DAY...and much More!  For Show Notes & Timestamps visit www.IndustrialStrengthShow.com

Sarah and co-host Adrienne Martini talk about running injuries and prevention with Dr. David Geier, a respected orthopedic surgeon and sports medicine specialist in Charleston, South Carolina, and host of his own podcast. Dr. David answers a slew of questions garnered from the AMR Facebook page, starting with what’s causing that (literal!) pain in the butt so many mother runners are feeling. He explains why an MRI isn’t the best test for a labral tear. (Speaking of tests, you’ll definitely ace the word “medial” on the SATs after listening to this podcast!) Dr. David describe the classic symptoms of a stress fracture—and tells why heeding early signs will limit time off running. The good doctor—or, rather, the “Good News Doctor” as Sarah dubs him in the show due to his optimistic outlook on injuries and recovery—talks about how age tinkers with a runner’s body and how to allay some of those changes. The trio covers a whole lot of ground: shin splints, IT Band issues, piriformis syndrome, knee pain, and more, as well as “gear” such as KT Tape and cortisone injections. A must-listen episode, even if you’re currently injury free!! In the introduction, Sarah and Adrienne talk about why shorter long runs are often tougher than lengthier ones. The interview with Dr. David Geier starts at 16:43. Learn more about your ad choices. Visit megaphone.fm/adchoices

Spartan Super Lessons and Tips from your Host, Scott Mulvaney: A special solo episode on Spartan Super Lessons and Tips with your LIVETHEFUEL Host, Scott Mulvaney! He recorded this episode on July 9th, 2017 after completing the Spartan Race Super Pennsylvania 2017 at the Blue Mountain Ski Resort in Palmerton, PA on Saturday, July 8, 2017. Listen in for more about Spartan Racing and his lessons learned from this latest adventure. (https://us.vibram.com/shop/fivefingers/)   On This Episode You Will Hear: [spp-timestamp time="02:00"] Sharing Spartan.com aka Spartan Super Race. [spp-timestamp time="03:50"] Sharing the Spartan Spring medal from 2014. [spp-timestamp time="05:00"] Spartan Sprints are the beginner entry point. [spp-timestamp time="07:05"] The STRAVA app. [spp-timestamp time="07:20"] Syncing the Garmin 735xt watch to the iphone. [spp-timestamp time="09:20"] Scott admits his mistakes with Garmin tech. [spp-timestamp time="12:00"] What is the competitor class of competition. [spp-timestamp time="13:40"] Scott loves his Vibram FiveFingers shoes. [spp-timestamp time="15:55"] IT Band tension issues on the run, more mobility [spp-timestamp time="16:25"] No alchohol before the race. [spp-timestamp time="18:00"] What is the Spartan Trifecta?! [spp-timestamp time="21:00"] Commit to Starting! [spp-timestamp time="22:00"] Overconfidence relating to training. The best coaches have coaches. [spp-timestamp time="26:00"] Grip strength relating to Spartan Tire Flips. [spp-timestamp time="27:00"] 30 burpee penalties are pretty sucky. [spp-timestamp time="28:00"] Top 3 Spartan Super lessons learned. [spp-timestamp time="29:00"] Applying mindset to endurance training. The mind is over the physical. [spp-timestamp time="29:40"] If you're mentally weak you will break! [spp-timestamp time="30:40"] Final Words   You'll Know At The Finish Line! - Spartan Super   [spp-tweet tweet="YOU'LL KNOW AT THE FINISH LINE! @SpartanRace @LIVETHEFUEL "]   [youtube https://www.youtube.com/watch?v=WxdoG6jtFYY]   Links and Resources: Spartan Racing (http://Spartan.com) Spartan Race Pennsylvania 2017  (https://www.spartan.com/en/race/detail/2416/overview#!) The Spartan Racing Story - The Spartan Code (https://www.spartan.com/en/about/our-story/the-spartan-code) Blue Mountain Resort (https://www.skibluemt.com/) Scott Mulvaney on Strava (https://www.strava.com/athletes/1166589) Garmin Forerunner 735XT Watch (https://buy.garmin.com/en-US/US/p/541225) People Mentioned: Joe DeSena (founder of Spartan Racing) (https://www.linkedin.com/in/josephdesena/) Joe DeSena on Twitter (https://twitter.com/realjoedesena) Final Words: YOU'LL KNOW AT THE FINISH LINE! Action Steps: Please  Submit an iTunes Show Rating & Review (https://itunes.apple.com/us/podcast/livethefuel/id1150969758?mt=2) , we need more reviews to increase our ranking and appearance. We love 5 Stars! Join  THE FUEL TANK (http://livethefueltank.com/)  our community on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn Be sure to check out our  Resources (https://livethefuel.com/resources)  and a reminder to “Keep Living The Fired Up Epic Life everyone!” #livethefuel  

Hello Summer! What a fantastic show we have for you as Rob's wife, Nicole, joins him for the first Summer episode of the year. We review Rob's Grandma's Marathon run, we talk tips and tricks for being a spectator at a race (and the emotions involved) and our Of the Weeks include a 5K run in Adel and IT Band care! Thanks for liking, subscribing, and being awesome! Contact us on Twitter @RunIowa or #RunIowa! 

Debbie Jo DePuy just recently finished her first Ironman 70.3 at Ironman Haines City, Florida. Debbie is a wife, a software coordinator and a mom of 2 high-school age boys. Debbie's background is as a swimmer. She started swimming when she was 5 and swam through college. She is a 7 time all-American swimmer. We talk about the decision to choose a race close to home in order to make it affordable. We talk about the resources she used to prepare for the race.  Jenkins house of pain triathlon group, You Tube videos, Lightfront Striders and St. Cloud Mom's Run this Town and Women for Tri on Facebook. Her biggest challenge was time management. We talk about how she got creative to juggle her training and her life. We chat about being nervous to make the jump to clipless pedals and aerobars. Debbie shares that she really thought the race briefing was the most beneficial part of her pre-race check in. We talk about the benefits of being familiar with a race course and how you can never be sure what the weather will be like on race day. We talk about the actual race of Ironman 70.3 Haines City. Since Debbie's background is as a swimmer she swam 1.2 miles without a wetsuit in 35 minutes. Zoom zoom! Debbie shares what it was like to get encouragement from other triathletes on the bike course. Debbie battled IT Band issues while training and she tells us how she managed the run with that lagging injury. Debbie says, "No matter how your race goes always finish as hard as you can." We talk about what she would do differently with her training now that she's completed the race. Her goal is to complete a full Ironman before she turns 45. The day that we recorded the interview Debbie raced St. Anthony's triathlon and won her age group! Congratulations Debbie! Thank you for being a guest on the Mile after Mile Podcast and I look forward to seeing what great things you do coming up. Be sure to check out Amy's adventures at www.amysaysso.com

Feb 4, 2015 Podcast: How To Measure Your Neurotransmitters, Downhill Running Tips, Is Kratom A Healthy Sleep Aid, Why Weightlifting Shoes Have An Elevated Heel, and What It Means If Just One Of Your Armpits Smell. Have a podcast question for Ben? Click the tab on the right, use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “” form... but be prepared to wait - we prioritize audio questions over text questions. ----------------------------------------------------- News Flashes: You can receive these News Flashes (and more) every single day, if you follow Ben on , and . I’ve been doing for a long time and I’m glad folks are catching on. ? And this is ----------------------------------------------------- Special Announcements: This podcast is brought to you by Audible. Visit to get a free book! March 6-9, 2015: Come on with Ben Greenfield and family! Use code BEN10 to save 10% when you book this cruise to a private island in the Bahamas for the ultimate tropical Spartan Race. This cruise includes free travel for kids and a kid's Spartan race, along with a sprint Spartan for the adults, tons of partying, beautiful beaches and new, exclusive island challenges. April 13-16, 2015: Ben is speaking at , where the world's top bloggers, podcasters and content creators teach you how to make money by creating content online, and how to enhance your blog, your podcast, your videos and any other media you create online. Better yet, you can come and attend the conference, then on April 17! and use code "bgreenfield20" to get 20% off the current pricing. April 24-26th, 2015: . The can't-miss conference that is the Who's Who gathering of the Paleo movement, with world-class speakers including best-selling authors, physicians, nutritionists, research scientists, professional athletes, trainers, sustainability and food activists, biohackers, and more. May 1-3, 2015: Ben is speaking at Ari Meisel's Less Doing Conference, the year's top conference for learning about things like how to manage your email inbox, hack productivity, enhance your cognitive performance, learn how to use the latest and greatest phone apps and productivity software, free up as much time as possible, and much more! The Ben Greenfield Experience is now available for either May 15-17 weekend or May 22-24 weekend (you choose): This is a once in a lifetime opportunity for you to be completely immersed in Ben’s unique combination of healthy, ancestral living and cutting-edge biohacking. Total cost is 10K for entire weekend(Fri/Sat/Sun) - includes yoga, workouts, food, and the full learning and living experience. You’ll leave completely equipped with everything you need to know to reinvent your home, your body and your life. The entire experience takes place at the Greenfield home in the forest, which is completely biohacked to support optimum human biology, including 100% organic and green experience with zero electrical pollution, allergen-free materials, natural mattresses, circadian rhythm matched lighting and much more - including: -Outdoor obstacle course on 10 acres of forest, with nature walking trails, climbing wall, rope traverses, spear throws, sandbag carries, Tarzan swing, monkey bars, mountain bikes, woodchopping and everything you need for the ultimate outdoor fitness experience. -Completely outfitted gym with power lifting rack, indoor swim trainer, hypoxic air generator, bike trainer, elevation training mask, luxury Tru-Form running treadmill, outdoor yoga patio and much more. -Cold thermogenesis endless swimming pool with chlorine-free, naturally ozone-treated hot tub for a one-of-a-kind outdoor, winter forest swimming and soaking body treatment. -Plenty of biohacks to play with, including a recovery-enhancing Biomat, infrared lighting, electrostimulation, inversion table, power lung, and ore. -Locally-sourced, natural and nourishing food from over a dozen nearby organic farms and Ben’s goats, chickens, organic vegetable garden, along with filtered, structured and deeply hydrating well water. -Giant living room with wood burning stove and enormous oak table for learning, socializing, working, eating and relaxing. -Outdoor obstacle course workouts, hiking excursions, yoga and high performance living led by America’s top personal trainer. E-mail ben at bengreenfieldfitness.com if you are interested, and Ben will set up a private phone call with you to discuss details and your eligibility. Grab this package that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - !  ----------------------------------------------------- Listener Q&A: As compiled, deciphered, edited and sometimes read by , the Podcast Sidekick and Audio Ninja. How To Measure Your Neurotransmitters. Karin says: She wants to know what you think of the Pharmasan Labs Urinalysis kit for measuring neurotransmitters. She ordered one from her naturopath but then heard it as a scam. She is trying to manage her anxiety naturally. In my response I recommend: - (pages 279-284) -using mood/symptomatic screening to guide amino acid supplementation with something like or Downhill Running Tips. Downhill Girl says: She has spent her off season recovering from an IT Band issue (fixing some muscle imbalances) and is now training for a spring marathon. Her A-Race has a lot of downhill and she is worried about re-injuring her IT band by actually training on hills. Are there other ways to train for downhill running other than running downhill?   Is Kratom A Healthy Sleep Aid? Abby says: She is wondering if she should be worried about using Kratom as a sleep aid. She has tried almost everything else - but this plant actually works for her. She has read some scary stuff online about it. Should she be worried? In my response I recommend: - - Why Weightlifting Shoes Have An Elevated Heel. Cory says: He would like to know why powerlifting shoes have an elevated heel. Wouldn't that promote Achilles tightness and change your biomechanics? Also, when you squat do you do it with no shoes on - for increased foot strength and balance?   What It Means If Just One Of Your Armpits Smell. Allie says: She knows we like poop questions but here is a pit question. She doesn't wear deodorant and doesn't usually have an issue with BO but when she gets stressed or excited she notices that only one of her armpits gets smelly. Why would it only be one? She is glad to have people like us to ask these types of pressing questions ;)  

Learn how to identify issues and possible solutions for your aches and pains, and then discover how to gauge progress. Partial Transcript: Hey, everybody! It's Matt Hsu from Upright Health. Welcome to Episode 14 - How to troubleshoot your own body. So, today, I want to help you learn how to identify issues and possible solutions for your own aches and pains and also, how you can figure out whether what you're doing is the right thing. You'll have to excuse my voice today; a cold is attempting to take root in my sinuses and I am doing everything I can to destroy it and excise it from my body. So, I do still want to share this information with you, however, so just bear with my voice. Now, to talk about this, I wanted to start with a real life example. So this is a situation that I actually had personally. So I used to find it extremely, extremely uncomfortable to lie on my side whether I was on a hard surface or a soft surface. I had a couple of things that hurt actually: if I lay down on my right side, then my right shoulder and my right hip would hurt; if I lay on my left, it will just be my left hip. So, today, I wanna focus a lot on the hips since that is a big thing that a lot of people struggle with. So, lying on my side, if I was on the floor, I would feel like it's as if the bone was really, really sensitive. So the bone that actually sticks out and hits the floor around the hip joint area is actually your greater trochanter. It's not where your actual hip joint. It's where your femur, the thigh bone, actually just sort of jets out a little bit. It's also where you get a lot of attachments for muscles, so the muscles that do influence your hip joint movements, there are many that actually attach to the greater trochanter. So, if I went and lay in bed, then I would have less of the sharp pain but still get a lot of this very hard to describe kind of achy, gnawing kind of, agitating sensation in my hips. So it wasn't like there was pinching happening. It wasn't like there was sharpness that a hard surface would give me, but there was definitely this internal sense, like, “Good Lord! I need to get out of this position.” And I would turn up, you know, face up and I would still have this odd, achy sensation. I didn't know what to do about it. I tried to do some different things. We're going to go through some of those options today, in discussions with clients and with people who've been trying to train their bodies to feel better. I've kind of narrowed it down to very simple three things that you can do to try to help yourself when something hurts. So, we can look at those three things and those three things are: stretch, smash or strengthen. So, “stretch,” I think everybody is familiar with. That's when you are trying to make a muscle used to stretching, in getting used to a different range of motion. You can “smash,” which is like form rolling. If it's a ball, you can have somebody give you a deep tissue massage. And you can “strengthen,” which is to attempt to make something stronger by training it, by making it do a certain motion with some resistance. So with my hips, what I ended up doing was trying to stretch the areas that were uncomfortable; so that includes the again, the outer area of my hips, so that's sort of like the proverbial “side butt”, it's the side of your thighs. So I tried some things that stretch there. I did some glut stretches. I tried to do some IT Band stretches. And those actually really did not feel good. They did not help anything. And actually, they tended to make my hips feel less stable and more sensitive. So that did not work very well and that was easy for me to see. The stretching even immediately, didn't seem to help. I tried smashing, so I'd use a ball. I used a Lacrosse ball or foam roller and that kind of helped a little bit....

Susan Nowell, physical therapist, comes back on the show to talk about common injuries that occur during the holidays and how to prevent them. Susan also answers listeners' questions regarding IT Band issues and stress fractures. Serena Marie, RD, shares what foods to eat after a run to aid in recovery.  Jason Pina is our listener of the week, and he explains how running marathons has changed his life.  Our monthly guest, Vinnie Tortorich, trainer to the stars, talks about a problem area many runners ignore. Full show notes: http://bit.ly/47SNowW

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this September 23, 2011 free audio episode: What to eat the day before a marathon, strange clicking in the hip, what figure competitors eat to get lean, when is it too late to break up scar tissue?, is wheat germ OK?, how to become a fast triathlete, recovering from standing on your feet all day, soy foods, low back exercises and training for strength and endurance at the same time. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: -New Podcast Hashtag contest!: Get your crazy tweet read on the next podcast episode with our new Fitness Hashtag contest! Just use Twitter to tell us your craziest new exercises, in 140 characters or less. To have your Hashtag read on the show, you need to use this format: @bengreenfield ________________________________________ #crazyexercises - LIVE Facebook Q&A with Ben on Wednesday, September 27, from 12-1pmPST - come ask your questions live with your webcam and microphone, or via text! If you don't have Facebook, then you can participate at: http://www.linqto.com/rooms/bengreenfield. Otherwise, if you do use Facebook, go to: http://apps.facebook.com/bengreenfield. -Nominate the BenGreenfieldFitness podcast for the Podcast Awards at http://www.podcastawards.com -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -Click here to donate $1 to keep this podcast going! -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Listener Q&A: Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== David has a call in question about whether you can pre-fuel your body with enough carbohydrates prior to a marathon. In my response to David, I mention the Marathon Dominator training program that I helped design, and also a Power Breathing device. Tina asks: I've been told by my doctor that I have some bad hip inflammation, and have been asked to stop doing high impact exercises for a month! Prior to this diagnosis, I've had a dull ache  in my left hip and sometimes when i walk I hear a clicking ,  and a dull pain will sometime shoot up to my neck. I've been told by physio this is just muscle sliding over muscle, ...I've also been told it had to do with my core being unstable, tight lower back, etc. ....I've had xrays done, and its not bone related. ...could it be muscle sliding over muscle? Would stretching help? Ice? Heat? I want to get back to my exercising and don't feel I will get a very good workout doing low impact cardio...any suggestions or ideas? In my response to Tina, I recommend my Bulletproof Knee program for IT Band issues. Sue asks: Truth behind "natural" female bodybuilders? I'd like to make the transition from triathlete to natural bodybuilder - I understand you did the opposite.  What's the real scoop on female contest diets? Can they really get ripped while consuming 1300-1500 calories/day like they claim they do?  Also, most seem to have undergone breast enhancement.  What else are they not telling us? In my response to Sue, I mention this chart on "What Female Figure Competitors Eat To Get Lean". Mandy asks: I have had this scar tissue in my calf for at least 15 years, is it too late to for it to be broken down by massage? John asks: What, if any, is the benefit to consuming wheat germ? Cassie asks: I am 23 years old living in Utah and I really want to become an elite in the Olympic distance. I know to qualify I need to finish within 8% of the winning elite time (on same course as elites) in three USAT sanctioned events that offer an elite/ pro prize purse. I have the ability, and drive, but I don't have an awesome bike, or a lot or money. Should I try to get sponsored? Do I need a coach? Chris asks: I work at a restaurant and am on my feet all day, mostly from 7am-5pm. Since I know my legs and me are going to be extremely tired after work, I have to fit in my half Ironman triathlon training before work usually doing 1-3 hours of intense training (mostly interval based) in one of the disciplines. What should I do to optimize recovery throughout the day since I cannot sit down and rest? In my response to Chris, I mention this topical magnesium. Paul asks: My wife (43) has been suffering from extreme tiredness, despite around 10 months at the gym and keeping to a good diet plan.  Her Doctor has recommended a CardioForLife supplement.  Thought I'd run it past you before giving it a try: http://mycardio4life.postaffiliatepro.com/sites/1722/mycardio4life/ Chris asks: You mentioned in one of your previous podcasts, that soy is inflammatory. Is all soy inflammatory including less processed and "healthy" (at least a lot of people believe so) forms like plain tofu, edamame, soy beans,  and soy milk? How much is too much? In my response to Chris, I play a clip from Garden Variety Tri. Melanie asks: I know of several exercises that are for the low back, but I'd like to know what you think are the top five exercises for strengthening your lower back and preventing low back pain?  I'm not overweight, so I don't have a gut pulling on me and my abs are in okay shape.  I know that makes a difference for your lower back.  I asked for five because I like variety in my workouts. In my response to Melanie, I recommend hip flexor stretching, hip external rotator foam rolling, low back stabilized crunches, deadlift and planking. I also mention my RunWithNoPain book. Joe asks: About a year ago I  decide to challenge myself with something that would require me to focus both on endurance training and weight training. My plan is to bench press 300 pounds and run a marathon in under 4 hours in the same day (I have not done either to date). Is this something you have ever considered or have you heard of anyone doing these sorts of challenges that require two completely different training modes? In my response to Joe, I mention a paper on concurrent strength and endurance training, and recommend he do his training in blocks. -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this September 7, 2011 free audio episode: Are you exercising too hard? Organizing your gear, intravenous vitamin therapy, polycystic ovarian syndrome, training with Jack Daniels, giving blood while training for marathons, training too much, using a sauna for heat acclimation, and trouble with knees. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: -New Podcast Hashtag contest!: Get your crazy tweet read on the next podcast episode with our new Fitness Hashtag contest! Just use Twitter tell us the strangest, weirdest or most unique things you've seen people doing at a gym, in 140 characters or less. To have your Hashtag read on the show, you need to use this format: @bengreenfield ________________________________________ #weirdstuffseenatgym -The Low Carbohydrate Diet For Triathletes is now LIVE. You can watch a free video and get the entire guide now for $17 at: http://www.lowcarbtriathlete.com. -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -Click here to donate $1 to keep this podcast going! -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: Are You Exercising Too Hard? In this week's interview, I speak with Dr. Phil Maffetone, an endurance expert and someone who developed many of the protocols used today in aerobic training, including the Maffetone Method. Dr. Phil Maffetone is described as “one of the most sought-after endurance coaches in the world.” He entered the endurance sports scene in the late 70's. In addition to working with some of the world's top endurance athletes, Dr. Maffetone has written dozens of books and articles on health, fitness and nutrition, including The Big Book of Endurance Training and Racing and In Fitness and In Health. During our interview, Dr. Maffetone discusses: -using heart rate variability to track whether you are training too hard -using aerobic testing to track whether you are training too hard -what to do if you find out you are training too hard -how to know if you are overtrained -and much more! One tool Dr. Maffetone mentions during our interview, is the ithlete app for measuring heart rate variability. --------------------------------------------------------------- Listener Q&A: Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [contact-form-7 id="6222" title="Ask Ben"] ====================================== Craig has a call-in question about how to organize your gear when you are training. Dave asks: What's your opinion on Intravenous Vitamin Therapy, like a Meyer's Cocktail? Is it an effective alternative for an athlete to do instead of taking 10-20 pills a day?  Should it as a one time deal to get your levels back to normal or more of a maintenance thing? I think it would be extreme for a healthy athlete to get an IV once a week forever. Kassidy asks: I was diagnosed with PCOS a year ago and my doctor prescribed Orthotricyclen so it would regulate my hormones. I was very low in progestin, estrogen and the FSH hormone. I am sure there are others but those are the hormones that my doctor mentioned are the most important. I've become more health conscious since then but I am now figuring out that putting synthetic hormones into my body probably isn't the best way to treat my PCOS. I'm 23 years old and I would eventually like to have kids so I want to treat my body well so that I can live a long healthy life as well has have children. I just did what my doctor told me to, but now that I have more knowledge I'm questioning what I should do. Do you have any advice as to what supplements, diet, exercise, lifestyle habits, etc. that I should change? John asks: What is the deal with VDOT and the Jack Daniels training method? As I understand it, you train your running to a pace and not necessarily heart rate or perceived effort.  I have calculated my VDOT and  paces and the paces seem slow to me, especially the interval pace.  Is this method worthwhile?  Do you use or others you know use it?  Are the suggested training volumes correct? In my response to John, I mention this VDot Calculator   Mike asks: My question is related to exercising and giving blood. I am 53 years old, a larger runner (~215 - 6'1") and normally run marathons to mid distance ultras (albeit now nearer the back of the pack) and was working my mileage back up after 9 months of struggling with injuries and inconsistent running. I thought I was starting to make good progress and then I gave blood. I have given blood for 35 years so I thought I was used to the effects but I did the double red blood cell donation and it seemed to set back my stamina more than I remember. I know I can't give blood for 16 weeks, twice the normal 8 week period and I get that the red blood cells carry oxygen but I was still surprised that after 2 weeks it seemed to still be effecting me. The first week was really a struggle, week 2 was better but not normal. So I guess my question is, is this normal and how long does it take for the stamina to return after giving blood and is there any positive effect from exercising while my red blood cells regenerate? Matt asks: What are your thoughts on Smart Balance Peanut Butter?   Do you think this is a better choice than regular Smucker's Natural PB? Anonymous asks: I was listening to an episode of Endurance Planet in which you were a guest. You talked about how many people unintentionally over train for races and that there was no reason to do a 20 mile run 10 weeks out from a marathon. I am following a marathon training program that has me doing just that. What type of marathon training program do you reccommend? In my response to anonymous, I mentioned Marathon Dominator. Jim asks: You mentioned on the last podcast you are spending a significant amount of time lately in the sauna to prepare for the 70.3 world championships.  I plan on doing the same thing to prepare for Kona in 5 weeks.  What do you recommend in terms of frequency and amount of time to spend in the sauna as the race gets closer? Darren asks: I wanted to ask three questions: 1) I had been building up my mileage from zero. I didn't run very far but I made the stupid mistake of pushing my pace beyond my bodies ability and ended up injuring myself. I'm going in for surgery on Thursday for cartilage damage.  That won't knock me back but I wanted to ask am I mad getting into Triathlons after one ACL reconstruction and then this surgery on my other knee? 2) What kind of supplements would you recommend for someone with a history of bad knees who is trying to get into triathlons 3) Your BulletProof Knee knee programme is designed for people with an IT Band injury.  Would this be beneficial for people with other types of knee injuries? Finally, listener Luke has a call-in question about Triathlon Dominator and Bulletproof Knee programs. -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!