The Run Smarter Podcast

What Separates Everyday Runners from the Pros? with John Hawley Nov 18, 2024

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Episode Title: What Separates Everyday Runners from the Pros? with John Hawley

Guest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research Program

Episode Summary: In this episode, we dive into the physiology of what distinguishes elite marathoners from recreational runners with Professor John Hawley, an expert in exercise nutrition research. Professor Hawley discusses his recent research papers, A Race Within a Race: Starting Together, Finishing Apart, and The Molecular Athlete: Exercise Physiology from Mechanisms to Medals, covering key insights into performance, training adaptations, and race day strategies. Whether you're aiming to improve your race time or curious about the science behind high-level athleticism, this episode is packed with valuable insights.

What You Will Learn by Listening:

Key physiological differences between elite and recreational runners
The role of VO2 max and genetic factors in performance
How mitochondria and cardiovascular adaptations contribute to endurance
Why lactate threshold matters and how it affects your race pace
Practical tips for improving running economy and efficiency
The importance of self-reflection in identifying personal performance limitations
Training intensity distribution – how elites balance volume and speed
Nutrition and fueling strategies critical for marathon performance
The role of tendon stiffness, muscle fiber type, and biomechanics in efficient running
Impact of modern running shoes on race performance
Insights into gut microbiome, sleep, and recovery for athletic health
Tips for recreational runners on building volume, managing intensity, and enjoying the journey of training

Resources Mentioned:

The Molecular Athlete research paper
A Race Within a Race (available in the research database folder for subscribers)

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The Role of Vitamin C on Tendon Recovery Nov 11, 2024

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Episode Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance.

He discusses two key studies:
1.) Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis
2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review

The conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.

Key Takeaways:

Vitamin C and Tendon Health: Vitamin C plays a crucial role in collagen synthesis, which is essential for tendon repair and recovery. Collagen makes up 60-75% of tendons, making its synthesis critical for both injury recovery and performance enhancement.
Research Insights:
- A 2017 study found that supplementing with Vitamin C-enriched gelatin before intermittent exercise doubled collagen synthesis in participants, suggesting a potential benefit for injury prevention and tissue repair.
- A scoping review on Vitamin C’s role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.
Practical Application:
- While there isn’t a definitive recommendation on the optimal dosage or timing of Vitamin C for tendon recovery, the studies suggest considering Vitamin C-enriched supplements, especially for athletes under intense training or those dealing with tendinopathies.
- Other factors like proper nutrition, rest, and reducing alcohol intake are also critical for maximizing tendon recovery.

Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.

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Latest Research: Foot Posture & Injury / Training Plan Structure / Foot Exercises for Injury Prevention Nov 04, 2024

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Papers discussed on today's episode:

Paper 1: Foot Posture and Ankle Dorsiflexion as Risk Factors for Developing Achilles Tendinopathy and Plantar Fasciitis: A Case-Control Study

Paper 2: Evaluating the Effectiveness of the Annual Physical Training Plan for Masters +45 Women Half Marathon Athletes: AGuideline Model for Good Practices for Programming Effort Volume and Intensity

Paper 3: Acute effects of the short-foot exercise in runners with medial tibial stress syndrome: A quasi-experimental study

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Bone Stress Injuries in Runners Using Carbon Fiber Footwear Oct 28, 2024

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Summary: In this episode, we dive into a 2023 study that examines the relationship between carbon fiber plate footwear and bone stress injuries in runners. The research is an opinion article, backed by case studies and observations, highlighting potential biomechanical shifts and injury risks that may come with these advanced shoes. We break down the mechanics of carbon fiber shoes, how they work, and their impact on running performance. We also explore five case studies of athletes who developed navicular bone stress injuries while using these shoes, providing valuable insights into the risks, symptoms, and management strategies.

Key Takeaways for Recreational Runners:

Carbon Fiber Shoes: Performance Benefits and Misconceptions – Carbon fiber shoes act as a lever, not a spring. While they enhance running performance by providing a more efficient propulsion, their benefits are closely tied to both the carbon plate and the high-tech foam used in the midsole.
Biomechanical Changes – Runners using carbon fiber shoes experience changes in biomechanics, such as reduced cadence, longer strides, and increased flight time. These changes could potentially increase the risk of injury, particularly in the foot and ankle.
Injury Risks – Bone stress injuries, particularly in the navicular bone, may occur due to the altered distribution of forces in the foot. Athletes in the study experienced symptoms like midfoot pain and swelling after using carbon fiber shoes, leading to long recovery times and, in some cases, surgery.
Case Studies – Five detailed case studies offer real-world examples of how runners were affected by bone stress injuries after using carbon fiber shoes. These cases emphasize the importance of symptom awareness, early diagnosis, and gradual rehabilitation.
Careful Transition to Carbon Fiber Shoes – Runners should avoid making abrupt transitions into carbon fiber shoes. It’s essential to gradually introduce these shoes into your training routine, starting with slower runs before incorporating speed workouts or races. Failure to do so can lead to severe bone stress injuries, as seen in the case studies.
Monitoring Symptoms – Keep an eye out for midfoot pain, especially around the navicular bone. If you experience persistent pain or swelling, seek medical advice and consider getting an MRI or CT scan early to prevent a prolonged recovery process.

This episode provides essential insights for any runner considering carbon fiber footwear, especially those concerned about injury risks and recovery strategies.

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Q&A: Running with Chronic Fatigue / Single-Leg Exercises / Carb Loading Advice Oct 21, 2024

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Today's Episode Question:

Question 1:

I was also caring for my mom - she died earlier this year and the profound grief turned into depression/anxiety and has left me with chronic fatigue. I haven't been able to run in 20 months and I've been doing it my whole life. How does one run when dealing with clinical depression/anxiety when the fatigue is too much?

Question 2:
When is the best time to incorporate single leg exercises? Is it year-round or during a certain phase of training? How should this be balanced with exercises that use both legs?

Question 3:
I’ve run two marathons and started carb loading 2 days prior to marathon day. I’m generally a healthy eater and I really struggle with consuming the suggested 10grams of carbs per kilogram of body weight before the event, given that my carb loading diet is made up of things that I don’t like eating, ie white bread, white rice and sports drinks. I previously fuelled well throughout my 2 marathons and luckily haven’t experienced hitting the wall yet. I’ve entered Queenstown marathon in November and am considering not carb loading as a kind of experiment and just making sure I fuel and hydrate well throughout the race. What do you think of this?

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Q&A: Off Season Volume / Off Season Strength / Stress & Injuries Oct 14, 2024

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Today's Episode Question:

Question 1:
How should you go about planning running volume for the off-season?
Is there a certain percentage of reduction that's recommended?
How do you ensure you have enough base mileage at the end of the off-season to pick up the next training cycle?

Question 2:
I don't have a great strength training setup. The offseason is coming up for me in late November and I want to do more/better strength training.
What equipment would you recommend for effective strength training?

Question 3:
Why is stress a factor that affects performance and recovery?
Sometimes stress can be good and motivate us to run more, but other times it can make us more vulnerable to injuries.

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The Good & Bad (mostly bad) of Massage Therapy with Alice Sanvito (Re-Run: Oct 2020) Oct 07, 2024

Alice Sanvito is a massage therapist trained in trigger point massage, remedial and sports massage. After several years of practising & lecturing the concepts she learnt, she began challenging her own beliefs and following the science.

Today we cover:
Are there benefits to promoting blood circulation, and removing lactic acid?
Does massage help with muscle lengthening & knots?
What is the mechanism behind trigger point therapy?
What traps should runners avoid when injured?
When is there a place for a runner to receive massage therapy?

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Latest Research: Cadence on the Spine / Technique & Injury / Stress Fracture Prevention Sep 30, 2024

Papers discussed in today's episode:

Paper 1: Cadence matters: Influence of cadence on spinal load during running
Paper 2: Is There a Pathologic Running Motion Associated with Running-Related Injuries? A Methodological Study Using a Motion Analysis System without Sensors
Paper 3: The Prevalence of Stress Fractures and the Associated LEAF-Q Responses, Self-Reported Exercise Volume and Dietary Behaviors in Female Recreational Runners

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The Best Caffeine Strategy to Run Faster with David Hellard Sep 23, 2024

The Best Caffeine Strategy to Run Faster with David Hellard

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Guest Bio:
David Hellard is a passionate endurance runner, entrepreneur, and podcast host. He is the founder of Caffeine Bullet, a business that specializes in caffeine chews designed for athletic performance. David has also competed in various ultra-marathons, including the Marathon des Sables, and was the face of the Golden Trail World Series. He’s also the host of the popular podcast, Bad Boy Running, where he shares stories of running adventures rather than focusing solely on performance improvement. He successfully pitched his company on Dragons’ Den and secured investment from well-known entrepreneurs.

Episode Summary:
In this episode, Brodie Sharpe chats with David Hellard about the science behind caffeine as a performance-enhancing supplement for runners. The discussion dives deep into how caffeine can benefit runners of all levels, from improving endurance to boosting mental alertness. They explore the optimal dosages, timing, and forms of caffeine, as well as the variability in how individuals respond to it based on genetics. The episode is packed with actionable insights for runners looking to enhance their performance through caffeine without sacrificing sleep or gut health. David also shares how his product, Caffeine Bullet, was developed and offers listeners a special discount.

Key Takeaways for Recreational Runners:

Caffeine as a Performance Booster:
- Caffeine can enhance endurance by up to 8% by sparing glycogen stores and releasing fat as an energy source.
- It can reduce the perception of pain and fatigue, helping runners push through tough sections of a race.
Personalized Response to Caffeine:
- About 50% of people are "super responders" to caffeine, while 8% may see no benefit. It's important to test caffeine use in training before relying on it during a race.
- Genetics play a large role in how quickly you metabolize caffeine. Brodie discusses his own genetic predisposition as a fast metabolizer.
Optimal Dosage and Timing:
- The ideal caffeine dose is between 3-6 mg per kg of body weight. For a 75kg person, that’s about 225-450 mg.
- For longer races, take caffeine when you start to tire, often around mile 18-22 for marathoners. In shorter races, it can be taken pre-race or early in the race to get an additional mental boost.
Choosing Caffeine Sources:
- Caffeine can be consumed via chews, gels, coffee, or gum, but chews like Caffeine Bullet are absorbed faster, making them more effective for mid-race boosts.
- Uncoupling caffeine from carbohydrate intake can allow for more flexibility in timing, particularly if gels are your primary source.
Considerations and Potential Drawbacks:
- Caffeine can increase heart rate, making it important to monitor if you're using heart rate data during training or racing.
- Gut sensitivity to caffeine varies; testing its impact in training is crucial to avoid gastrointestinal distress during a race.
- Overuse can lead to disrupted sleep and reduced training benefits, so it’s essential to manage daily caffeine intake.
Practical Advice for Testing Caffeine in Training:
- Experiment during training runs to find out what timing and dosage work best for you.
- If you’ve been relying on caffeine regularly, consider cutting back to restore sensitivity and improve race-day effectiveness.

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Strength & Foam Rolling on Running Injuries Sep 16, 2024

Episode Summary: This episode delves into a 2023 research paper that examined how an 18-week program of strength exercises and foam rolling impacted the injury rates of recreational runners. Brodie breaks down the study's methodology, results, and key takeaways, offering runners actionable insights into injury prevention through targeted strength work and foam rolling techniques.

Key Takeaways:

Strength Training Reduces Injury Risk: The research found that runners who performed strength exercises focused on key muscle groups (hip abductors, quadriceps, foot supinators) twice a week had a significantly lower risk of injury compared to those who did not.
Foam Rolling Shows Mixed Results: Foam rolling has shown inconsistent outcomes across studies, but this particular intervention suggests that combining strength exercises with foam rolling may improve injury resilience.
Compliance Matters: The study found that runners who adhered closely to the injury prevention program had an 85% lower risk of injury compared to a control group. Conversely, low-compliance runners were almost twice as likely to get injured.
Foam Rolling's Role in Recovery: Brodie shares how the research shifted his perspective on foam rolling, citing that while its benefits for flexibility and recovery are not always clear, it may play a role in reducing trigger points and injury risk.
Injury Prevention Recommendations: By integrating strength training and foam rolling consistently, runners can significantly extend their "injury-free" running days and potentially decrease the likelihood of developing running-related injuries.

Actionable Advice for Runners: Runners can incorporate strength training exercises like single-leg squats, forward lunges, side steps with resistance bands, and foam rolling sessions targeting key lower body muscles to help reduce their injury risk. Consistency and compliance with these exercises are crucial for seeing tangible results.

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New Research into Chronic Tendon Pain Sep 09, 2024

In this episode, we dive deep into groundbreaking research that could revolutionize how we understand and treat chronic tendon pain. Our host explores a new paper that suggests chronic tendon pain might be driven by neuropathy—dysfunctional nerves—rather than just degenerative or inflammatory disorders. This shift in understanding opens up exciting possibilities for more effective treatments and pain relief strategies.

Key Talking Points:

New Insights into Chronic Tendon Pain:
- The episode begins by exploring the idea that chronic tendon pain might be primarily neuropathic. The latest research suggests that the pain could stem from nerve damage or dysfunction rather than solely from tendon degeneration or inflammation.
- This novel understanding could change how we approach treatment, potentially leading to more targeted and effective methods.
The Role of Neuropathy in Tendon Pain:
- We discuss how the study highlights nerve sprouting and neuronal ingrowth as possible causes of pain in chronic tendinopathy.
- Learn about substance P, a neuropeptide that may play a significant role in maintaining chronic pain through neurogenic inflammation.
Lifestyle and Environmental Factors:
- Discover how chronic stress, poor diet, and environmental exposures can elevate levels of substance P, leading to persistent inflammation and pain.
- The importance of lifestyle modifications, such as stress management, anti-inflammatory diets, and healthy sleep habits, is emphasized as potential strategies to reduce chronic tendon pain.
Emerging Treatment Options:
- We explore potential treatments discussed in the paper, including radio frequency ablation, shockwave therapy, and percutaneous ultrasound-guided tenotomy (PUT). While these treatments are promising, the host cautions listeners about the need for further research and understanding before seeking these options.
Holistic Approach to Managing Tendinopathy:
- The episode concludes with actionable insights on how to manage chronic tendon pain through a combination of load management, lifestyle changes, and possibly exploring emerging treatments.
- Encouragement to focus on a holistic approach, integrating physical, psychological, and environmental factors, to achieve better pain management and healing outcomes.

Why You Should Listen: This episode is a must-listen for anyone dealing with chronic tendon pain, as it uncovers new research that could significantly impact your treatment approach. Whether you're a runner, athlete, or someone struggling with tendinopathy, this discussion will provide valuable insights and practical advice to help you better manage your condition.

Takeaways:

Understanding the role of nerves in chronic tendon pain could lead to more effective treatments.
Lifestyle changes, such as reducing stress and adopting an anti-inflammatory diet, can play a crucial role in managing pain.
Stay informed about emerging treatments, but proceed with caution and consult with healthcare professionals before trying new therapies.

Tune in to explore these exciting developments in chronic tendon pain research and learn how you can apply these insights to your own recovery journey!

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The Mystery of Muscle Cramping with Jeff Sankoff (Re-Run: Oct 2020) Sep 02, 2024

Episode Title: Unraveling the Mystery of Muscle Cramping with Jeff Sankoff

Guest:
Today's guest is Jeff Sankoff, an emergency physician and seasoned triathlete with over 50 finishes at the 70.3 distance, six Ironman completions, and six 70.3 World Championships under his belt. Jeff is also the host of the Tri-Doc Podcast and a coach who specializes in guiding triathletes, runners, and cyclists through his Tri-Doc coaching business. His unique combination of medical expertise and extensive experience in endurance sports makes him the perfect guest to discuss the complexities of muscle cramping.

Episode Summary:
In this episode, Brodie Sharpe and Jeff Sankoff delve into the elusive and often frustrating topic of muscle cramping. Jeff shares his personal experiences with cramping, particularly during his endurance races, and discusses the scientific theories behind what causes muscle cramps. The conversation covers potential causes such as dehydration, electrolyte imbalances, and the newer theory of neuromuscular imbalances. They also touch on the related condition of hyponatremia, exploring its dangers and how to prevent it during long endurance events. Throughout the discussion, Jeff emphasizes the multifactorial nature of cramping and the importance of personalized strategies for prevention and treatment.

Key Talking Points:

Personal Experiences with Cramping: Jeff shares how cramping has affected his races, sometimes costing him podium finishes, and the frustration of managing cramps throughout his athletic career.
Causes of Muscle Cramping: Exploration of the two main theories behind muscle cramping: dehydration/electrolyte imbalance and neuromuscular dysfunction due to an imbalance between excitatory and inhibitory nerve impulses.
Hyponatremia: Understanding the dangers of hyponatremia, how it can be mistaken for heat stroke, and the importance of balancing water and electrolyte intake during long endurance events.
Prevention and Treatment: Discussion on the effectiveness of various cramp remedies, such as electrolyte supplements, spicy drinks like pickle juice, and the importance of training at race intensity to prevent cramps.
The Role of Fitness and Strength Training: How better fitness and strength in targeted muscle groups might reduce the risk of cramping during high-intensity efforts.

Key Takeaways for Runners:

Experimentation is Key: If you’re prone to cramping, try different strategies such as electrolyte replacement or spicy liquids to find what works best for you.
Listen to Your Body: Pay attention to how your body reacts in different conditions and intensities. Adjust your training and race strategies accordingly to minimize the risk of cramping.
Stay Hydrated, but Smartly: In hot conditions, ensure you're not just drinking plain water but also replenishing your sodium levels to avoid hyponatremia.
Strength Training: Incorporate strength training into your routine to enhance muscle endurance and potentially reduce the risk of cramping during races.
Know the Warning Signs of Hyponatremia: Be aware of the symptoms like confusion and imbalance, and ensure you're adequately replacing sodium if you’re sweating heavily during long races.

Where to Find Jeff Sankoff:

Website: Tri-Doc Coaching
Instagram: @tridoccoaching
Podcast: The Tri-Doc Podcast available on Apple Podcasts, Stitcher, Spotify, and more.

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Latest Research: Benefits of Nordics / Super Shoe Insights / Bone Health Advice Aug 26, 2024

These are the paper titles discussed in today's episode:

Paper 1: The Effects of Nordic Hamstring Exercise on Performance and Injury in the Lower Extremities: An Umbrella Review
Paper 2: Running Shoes of the Post-modern Footwear Era: A Narrative Overview of Advanced Footwear Technology
Paper 3: Comparison of Bone Mineral Density of Runners with Inactive Males: A Cross-Sectional Study

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Mastering Nutrition for Runners: A Deep Dive with Patrick McGilvray Aug 19, 2024

Guest: Patrick McGilvray, Weight Loss Coach for Runners, Host of the Running Lean Podcast, Certified Sports Nutritionist, and Personal Trainer

Episode Overview: In this episode of the Run Smarter Podcast, we welcome back Patrick McGilvray for an in-depth Q&A session on nutrition for runners. Patrick is a seasoned coach who specializes in helping runners achieve weight loss, optimize performance, and navigate the often confusing world of sports nutrition. Whether you're struggling with weight fluctuations during marathon training or curious about intermittent fasting, Patrick offers valuable insights tailored to the everyday runner.

Key Topics Discussed:

Intermittent Fasting for Runners:
- What is intermittent fasting, and how can it be effectively implemented during marathon training?
- Understanding the benefits and challenges of fasting while maintaining training intensity.
- Practical tips for runners on managing hunger and energy levels.
Nutrition for Fat Adaptation:
- The importance of low-carb diets in enhancing fat oxidation and overall endurance performance.
- How to become fat-adapted and why it’s crucial for runners aiming to lose weight without sacrificing performance.
Managing Weight Fluctuations:
- Why some runners gain weight during marathon training and how to counteract it.
- The role of carbohydrates in weight management and how to adjust your diet to stay lean.
Cravings and Sugar Addiction:
- Strategies to reduce cravings for sweets and understand the addictive nature of sugar.
- Practical methods like the 15-minute rule to regain control over your diet.
Balanced Diets and Sustainable Eating:
- Why it's essential to find a diet that works for your body and lifestyle, whether it’s plant-based, paleo, or something else.
- How Patrick’s own journey from plant-based eating to a more balanced diet improved his health and performance.

Key Takeaways:

Intermittent Fasting Can Be Beneficial for Runners: When done correctly, intermittent fasting can help with weight loss and fat adaptation, even during marathon training. The key is not cutting calories but focusing on nutrient-dense, low-carb foods.
Fat Adaptation is a Game-Changer: Transitioning to a low-carb diet and becoming fat-adapted can significantly improve endurance and make running easier over time, though it requires patience through the initial adjustment period.
Mindful Eating Reduces Sugar Cravings: Understanding the psychological and physiological aspects of sugar addiction can help you make better dietary choices. Taking a break from sugar and using strategies like the 15-minute rule can curb cravings effectively.
Strength Training is Essential: Incorporating regular resistance training into your routine is crucial for injury prevention and improving overall running performance. Don’t skip the weights!
Personalization is Key: There’s no one-size-fits-all diet for runners. What works for one person may not work for another, so it’s essential to experiment and find a nutritional approach that suits your individual needs and goals.

Links Mentioned:

Follow Patrick McGilvray:

Instagram

Tune in to learn more about optimizing your nutrition as a runner and making informed dietary choices that support your training and weight loss goals.

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How to Overcome Breathlessness & Supercharge Your Lungs with James Fletcher Aug 12, 2024

Episode Summary: In this insightful episode, we dive deep into the science of breath control and its impact on running performance with James Fletcher—a physiotherapist, exercise physiologist, university lecturer, Olympic trainer, and freedive instructor. James shares his journey from treating world-class athletes to helping his mother manage COPD, leading him to discover the untapped potential of breath training in both health and athletic performance.

Key Topics Covered:

The Science Behind Breathlessness:
- James explains the complex neurophysiology of breathlessness and how carbon dioxide buildup, over-breathing, and inefficient breathing patterns can limit a runner's performance.
- Fascinating insights into how breath-holding techniques and even simple actions like tapping your chest can extend your breath-hold capacity by tricking the body.
Breath Training for Runners:
- Discover the importance of training your respiratory muscles, just as you would train your legs, to delay the onset of breathlessness and improve running efficiency.
- James outlines simple yet effective techniques like nasal breathing and the "fist breath" method to strengthen your breathing muscles without the need for expensive equipment.
Practical Tests and Tips:
- Test your breathing efficiency by running for 10 minutes using only nasal breathing or see if you can hold your breath for over two minutes. These benchmarks help determine if you're over-breathing during runs.
- Learn the importance of syncing your breath with your foot strike to reduce the work of breathing and improve running rhythm.
Debunking Common Myths:
- James challenges the outdated belief that the respiratory system isn't a limiting factor in performance, showing how proper breath training can significantly enhance your endurance and speed.
- The importance of maintaining a balance of carbon dioxide in the body for optimal oxygen delivery to muscles during running.
The Respiratory Muscle Metaboreflex:
- Understanding how fatigue in the breathing muscles can divert blood from the exercising limbs to the respiratory system, and how strengthening these muscles can prevent this, allowing for better performance.

Connect with James Fletcher:

Instagram: @allaboutbreathing

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Running Technique Insight for Injury Prevention & Performance with Chris Bramah (Re-Run: August, 2020) Aug 05, 2024

Running Technique Insight for Injury Prevention and Performance with Chris Brammer

Episode Highlights:

Guest Introduction: Chris Brammer, a physiotherapist and researcher in biomechanics with a focus on running technique, injury prevention, and performance. Based in Manchester, UK, he has worked with British Athletics and Team GB, utilizing advanced biomechanics technology.
Key Insights: Chris shares his extensive knowledge on how subtle changes in running technique can significantly impact performance and injury risk. He emphasizes the importance of understanding the individual runner's biomechanics and training routine.
Assessment Process: Chris outlines a comprehensive approach to assessing running technique, starting with a detailed conversation about the runner's history and routine, followed by a treadmill analysis. Key focus areas include:
- Pelvis and Trunk Rotation: Excessive rotation can indicate braking forces or rotational instability.
- Trunk Lean: The "Goldilocks effect" - finding the right amount of forward lean to avoid overloading the knees or risking a fall.
- Overstride and Ground Contact: Critical for minimizing braking forces and optimizing running efficiency.
Cadence and Biomechanics: Chris discusses the role of cadence in running efficiency and injury prevention, debunking the myth of the "perfect" cadence and explaining how slight adjustments can enhance performance.
Practical Advice: Chris offers actionable tips for runners to assess their technique using simple tools like smartphones and wearables, and emphasizes the importance of focusing on major biomechanical factors rather than getting lost in minor details.
Strength and Running Economy: The episode explores the relationship between muscle strength and running mechanics, highlighting the importance of a well-rounded strength training routine for injury prevention and performance enhancement.

Take-Home Messages:

Focus on obvious biomechanical issues and avoid overcomplicating assessments.
Pronation is not inherently harmful and can actually aid in energy return.
Changing foot strike patterns can increase injury risk and should be approached cautiously.
Consult with a specialist running physio for personalized advice and accurate assessments.

Connect with Chris Brammer:

Website: Extra Mile Health
Twitter: @ChrisBrammer

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- The Run Smarter Book 📖
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- & Ways to Work with Brodie 🤝👟
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Latest Research: Smart Insoles Predicting Injury / Plantar Fasciitis Guidelines / Interval & Strength Training Jul 29, 2024

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

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- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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Emily's Chronic Pain Success Story Jul 22, 2024

Episode Description: In this powerful episode, we share Emily's inspiring journey from chronic pain to recovery through the discovery and treatment of Tension Myoneural Syndrome (TMS). Emily opens up about her struggle with pain over the past few years, the emotional and psychological battles she faced, and the transformative strategies that helped her reclaim her life.

Key Discussion Points:

00:00 - Introduction: Meet Emily and learn about her battle with chronic pain and her breakthrough with TMS.
00:54 - Understanding TMS: What is Tension Myoneural Syndrome? Emily and the host explain the connection between emotions, personality, and pain manifestation.
01:22 - Journey Through Pain: Emily recounts her four-year struggle with various misdiagnoses, including seronegative peripheral spondyloarthritis and Raynaud’s, and her eventual diagnosis with TMS.
04:07 - The Onset of Injuries: From cubital tunnel syndrome to sciatica, Emily describes the series of injuries that compounded her pain.
07:44 - Psychological and Emotional Factors: The impact of emotional repression and personality traits on chronic pain.
08:13 - Finding Relief: How reading "Think Away Your Pain" by Dr. David Schechter and other resources helped Emily start her recovery journey.
11:27 - What is TMS?: A deeper dive into the science behind TMS and how the brain creates and amplifies pain.
17:13 - Emily’s Recovery Tools: Journaling, meditation, positive self-talk, and visualization—practical strategies Emily used to overcome TMS.
22:41 - Breaking the Cycle: Overcoming the fear of pain and rebuilding a normal life.
30:05 - The Role of Positive Thinking: How shifting from negative to positive thinking played a crucial role in Emily's recovery.
33:35 - Early Signs of Improvement: The initial glimpses of relief and how they motivated Emily to continue her journey.
36:54 - Overcoming Setbacks: Advice for those struggling with belief and persistence in their recovery.
45:39 - Current Life: Emily shares her current state, pain-free and living a fulfilling life.
47:35 - Resources and Recommendations: Books, YouTube videos, quizzes, and other resources to help listeners explore and address TMS.

Resources Mentioned:

Book: "Think Away Your Pain" by Dr. David Schechter
YouTube Meditation: "Powerful Chronic Pain Healing Meditation for TMS Mind Body, Dr. John Sarno"
Quiz: isthistms.com – To help determine if you have TMS.

Emily's email: simonsemily7@gmail.com
Follow Emily on Instagram: @painexplained_tms

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Pro Runner Spotlight: Zach Bitter Jul 15, 2024

Zach Bitter is a record ultra runner, coach and podcast host. In this episode, he answers your questions on training, fueling, recovery and much more!

Find Zach Bitter via his website, Instagram or podcast

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How Runners Should Self-Reflect After Every Race Jul 08, 2024

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

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How to Best Treat Tendons with Dr. Peter Malliaras Jul 01, 2024

Guest: Dr. Peter Malliaris, a leading expert in tendinopathy research and clinical practice for over 15 years.

Here is what we will cover today:

Effective Management of Tendinopathy:

Exercise and Education:
- Importance of progressive exercise to build tendon tolerance.
- Education on managing symptoms and avoiding aggravating activities.
Isometrics and Loading:
- Isometrics were initially thought to reduce pain but recent studies show progressive loading is equally effective.

Adjunct Therapies:

Shockwave and PRP:
- Evidence on their effectiveness is mixed; more placebo-controlled studies needed.
Scans and Imaging:
- Not necessary for diagnosis; used if initial treatments fail to identify other possible issues.

Pain and Function Management:

Mechanisms of Pain:
- Pain is multifactorial; education should address beliefs and neuromuscular factors.
Loading and Tolerance:
- Gradual increase in load is crucial for rehabilitation.
Individualized Education:
- Tailored education interventions for conditions like rotator cuff pain.

Then I answer your Facebook Group Questions

To visit Peter's website head to: https://www.tendinopathyrehab.com/

For Peter's twitter go to: https://twitter.com/DrPeteMalliaras

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- The Run Smarter Book 📖
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- & Ways to Work with Brodie 🤝👟
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Latest Research: Toe Box Size / Forward Lean / Iliac Stress Fractures / Kinesio Tape Effectiveness Jun 24, 2024

Papers Reviewed in this Episode:

Toe Box Shape of Running Shoes Affects In-Shoe Foot Displacement and Deformation: A Randomized Crossover Study
The Effect of Posture on Running Economy, Kinematics, and Muscle Activation
Consecutive Bilateral Iliac Stress Fracture in an Adult Male Runner
Effectiveness of Kinesio Tape in the Treatment of Patients with Patellofemoral Pain Syndrome: A Systematic Review and Meta-Analysis

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- The Run Smarter Book 📖
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What is Sciatica: Symptoms & Treatment Jun 17, 2024

In today's episode, Brodie reviews this article: https://www.uhcw.nhs.uk/self-care/sciatica/

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How to Run the Perfect Race with Matt Fitzgerald Jun 10, 2024

Today’s topic focuses on how to run the perfect race with special guest, Matt Fitzgerald.

Matt Fitzgerald, a renowned author of multiple running books, including "80/20 Running," "Racing Weight," "How Bad Do You Want It?", and "The Endurance Diet," joins the show. Matt discusses his latest book, "How to Run the Perfect Race: Better Racing through Better Pacing," diving into training strategies, race day execution, and the broader philosophy of running.

The discussion covers the importance of pacing, the challenges of executing a perfect race, and the psychological and physical aspects involved. Matt offers advice on calculating race finish times, preparing for race day, and how training runs can help predict race performance.

Specific Workouts and Pacing Strategy:

The importance of specific workouts and the role of easy runs in overall training are explored, along with strategies for effective race day pacing.

Overcoming Common Mistakes:

Common mistakes runners make in pacing and how to avoid them are discussed, emphasizing the significance of experience and learning from each race.

Psychological Aspects of Pacing:

The conversation delves into the psychological traits that contribute to successful pacing, including body awareness, judgment, and toughness.

Using Technology in Training:

The role of technology and devices in training and racing is examined, highlighting the need to balance gadgets with body awareness.

Handling Hilly Marathons:

Matt shares strategies for pacing and energy distribution in hilly marathons and how to tailor pacing strategy to individual strengths and weaknesses.

Training at Race Pace:

The importance and frequency of training at race pace are discussed, emphasizing how specific paces can improve race day performance.

The Role of Experience:

The role of experience in achieving a perfect race is highlighted, encouraging runners to learn from each race to improve future performances.

Resources Mentioned:

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group

Get Access to Brodie's Running Research Database!

The Right Exercise Dosage for Tendinopathy Management Jun 03, 2024

Brodie reviews a paper titled: Effect of resistance exercise dose components for tendinopathy management: a systematic review with meta-analysis
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group

Get Access to Brodie's Running Research Database!

Latest Research: Exercises to Reduce Injury Risk May 27, 2024

Brodie reviews a paper titled: Hip and core exercise programme prevents running-related overuse injuries in adult novice recreational runners: a three-arm randomised controlled trial (Run RCT)

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group

Get Access to Brodie's Running Research Database!

Running Q&A Collab with Lydia & Sophie from Stronger Stride May 20, 2024

In today’s collaboration episode, we dive deep into a Q&A session focused on helping runners train more effectively, prevent injuries, and enhance performance. Joined by Lydia and Sophie from the Stronger Stride Podcast, we explore various aspects of running, including injury prevention, training tips for different terrains, and strategies for marathon preparation and recovery.

Check out the Stronger Stride Socials:
Insta @Strongerstride
Podcast: The Stronger Stride

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group

Get Access to Brodie's Running Research Database!

Running Form & Breathing Tips with Matthew Silver May 13, 2024

Episode Summary:
In today’s episode, we delve into the critical aspects of running smarter, not harder, with physical therapist Matthew Silver. Drawing insights from his new book, Built to Run, we explore essential topics such as proper running form, effective breathing techniques, and strategies to prevent common injuries. Matthew brings a wealth of knowledge from his experience in treating runners and offers practical advice that can transform your running experience.

Key Topics Covered:

Optimizing Running Form: Discussion on the importance of running form, identifying common form mistakes, and how to correct them for better performance and injury prevention.
Breathing Techniques for Runners: Insights into how proper breathing can enhance running performance, including practical exercises and the physiological benefits of different breathing methods.
Preventing Common Injuries: Tips on how to use strength training, mobility exercises, and proper running mechanics to stay injury-free.

Guest Bio:
Matthew Silver is a US-based physical therapist specializing in running-related injuries and performance. He has a deep personal and professional interest in helping runners overcome challenges and achieve their best.

Check out Matt's new book Built to Run
Also check out Matt on Instagram & Youtube

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group

Get Access to Brodie's Running Research Database!

Sleep Science for Runners with Amy Bender (Re-Run: Mar 2020) May 06, 2024

Dr Amy Bender is a sleep scientist on a mission to promote sleep for well-being & better performance. She is the perfect guest to have on the podcast to discuss its importance for your running performance, recovery and efficiency.

We discuss: