The Run Smarter Podcast

Latest Episodes:

New Research into Strength Training for Runners Jan 15, 2024

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In this episode, Brodie brings you up to speed on the latest research on strength training including a new paper titled: Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis

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Keeping Your Feet Strong with Tim Bransdon (Re-Run: Feb 2020) Jan 08, 2024

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This episode highlights the importance of foot strength for running and everyday life with Tim Bransdon.

Can we overcome plantar fasciitis, heel pain, foot pain with functional strengthening? If so, how? We look at some practical tests you can perform at home to determine your level of foot balance, coordination, strength, spring & overall function.

Tim also talks about the role of orthotics for runners, foot shape and pronation. Does the structure of your foot determine your level of recovery, or does strength and function play a more important role?

If your plantar fasciitis is so severe that it is painful walking, Tim talks through your first steps to recovery. He discusses the importance of establishing the correct mindset and empowering you through careful stages of rehabilitation. Tim Bransdon is a podiatrist from Wollongong Podiatry and is also part of the Running Lab conducting StrongFeet programs for health professionals.

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Anxiety States & Recovery Times in Runners Jan 01, 2024

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The podcast episode delves into a research paper titled "Anxiety State Impact on Recovery of Runners with Lower Extremity Injuries," exploring the correlation between emotional states and rehabilitation among runners. Here are the key points covered:

Emotional Reactions to Injury: The discussion emphasizes the emotional reactions runners experience when injured, including frustration, anxiety, fear of re-injury, and identity loss. Different personalities and emotional dispositions influence how individuals handle injuries and recovery.
Study Design and Findings: The paper involved 41 participants with running-related injuries, assessing their anxiety levels, emotional states, and running mechanics. The results showed that while both highly anxious and low anxious groups improved during recovery, persistently high anxiety correlated with prolonged emotional distress, affecting recovery efficiency and running mechanics.
Implications and Recommendations: The podcast explores the clinical implications suggested by the paper. It suggests strategies like positive mental state promotion, involvement in social running contexts, goal setting, gait correction techniques, and early screening for anxiety and depression to aid in rehabilitating injured runners.
Conclusion and Insights: The conclusion highlights the challenges highly anxious individuals face in optimizing recovery and running mechanics. It underscores the need to consider emotional states alongside physical treatment in the rehab process.

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Mark's Run Smarter Success Story Dec 25, 2023

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The podcast episode features Mark, a competitive masters runner in his sixties, sharing his journey overcoming proximal hamstring tendinopathy (PHT). We start exploring his initial symptoms, mistakes made, setbacks, and successful recovery methods. Mark's proactive approach to understanding his condition, especially upon receiving a diagnosis, led him to discover Brodie's podcast dedicated to PHT.

Mark's injury originated from intense post-race training that exacerbated the PHT. Despite his initial resistance, Mark realized the importance of prioritizing rehab over running, a mental shift essential for recovery. His mistakes included running too much and participating in races prematurely. Gradually, he learned to follow prescribed exercise routines and mastered techniques like the deadlift, which significantly targeted the affected tendon.

The conversation emphasizes the mental aspect of recovery, with Mark highlighting the significance of maintaining a routine, even during injury, for both physical and mental well-being. His dedication to sustaining a runner's routine, adjusting workouts, and staying positive played a pivotal role in his successful rehabilitation.

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The Impact of Nutrition on Tendon Health Dec 18, 2023

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We delve into the crucial link between nutrition and tendon health. The episode centers on a systematic review titled 'The impact of nutrition on tendon health and tendinopathy: a systematic review' examining the impact of nutrition on tendinopathy. Emphasizing the importance of collagen synthesis in tendon health, the review explores the potential benefits of nutritional interventions, particularly collagen intake combined with vitamin C, in preventing and healing tendinopathies.

Despite limitations in the quality and variety of studies, the review hints at noteworthy findings. Excessive alcohol consumption appears to pose risks for certain types of tendinopathies, potentially inhibiting collagen synthesis. Collagen supplements show promise in improving clinical outcomes, yet optimal dosage and timing remain unclear.

Brodie highlights key advice from a nutritionist, Fran Taylor, advocating for seeking professional guidance, limiting alcohol intake, consuming a balanced diet rich in color and proteins, and cautiously considering collagen supplements.

Moreover, the episode outlines crucial steps for managing tendinopathies, including load management strategies, slow, heavy, progressive strength training, modifying aggravating factors, and bridging rehabilitation towards running goals.

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Getting Faster at 60 with World Record Holder Dan King Dec 11, 2023

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Run Faster at Any Age: Discover the Secrets of World Record Holder Dan King! As we age, it's common to assume that our fastest days are behind us. But hold that thought! At 61 years old, Dan King shattered the world record for the 1 mile and is running faster times than anything he did in his 50s.

Dive deeper into Dan's remarkable story and gain access to his exclusive training tips and philosophies that defy conventional wisdom on aging and running.

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Bone Stress Injuries in Runners Using Carbon Fiber Footwear (Patron Release) Dec 04, 2023

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This podcast episode delves into a detailed review of a 2023 study examining bone stress injuries in runners using carbon fiber footwear. The host, drawing from their experience as a physio and running enthusiast, explores the paper's findings, highlighting biomechanical changes observed in runners using these shoes. These changes, such as altered cadence, longer steps, and increased ground reaction forces, are linked to potential risks of bone stress injuries, particularly focusing on navicular bone injuries.

Five intriguing case studies of athletes experiencing midfoot pain after using carbon fiber shoes are analyzed, showcasing varying degrees of injury severity, diagnostic approaches, and management strategies. These cases shed light on the challenges of diagnosing and treating these injuries effectively, emphasizing the importance of prompt medical attention.

Throughout the episode, Brodie discusses the biomechanics of carbon fiber shoes, the impact on injury risk, and the intricacies of bone stress reactions versus stress fractures. They stress the extended healing timelines associated with navicular bone injuries, offering insights into diverse treatment approaches, ranging from non-weight bearing to surgical intervention.

Overall, the podcast episode provides a comprehensive understanding of the complexities surrounding bone stress injuries in runners using carbon fiber footwear, combining research insights with real-life case studies to help listeners navigate and potentially avoid these challenges.

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Your Sub 3hr Marathon Blueprint with Dr. Will Nov 27, 2023

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Dr. Will is a Runner, Triathlete, Coach and Running Scientist. Today, we discuss how any runner can improve their marathon times with paraticular focus on reaching a sub 3 hour marathon.

You will learn:

Benchmarks & prerequisites to start a sub 3-hour training block
Running workouts to help achieve your marathon goals
Common mistakes when attempting a marathon PB
Little tips & tricks to increase your odds of success

Everything can be found at drwilloconnor.com
But you can check out Dr. Will's Insta & YouTube here.
Also check out the Performance Advantage Podcast

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Pro Runner Spotlight: Jared Ward Nov 20, 2023

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Jared Ward is an American long distance runner who finished sixth in the marathon at the 2016 Olympics.
His personal bests include: 28:36 10k, 1:01 Half marathon and 2:09 Marathon.

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A Roadmap to Recovery: From Fear to Safety Nov 13, 2023

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On today's episode, Brodie review a 2022 paper titled: From Fear to Safety: A Roadmap to Recovery From Musculoskeletal Pain

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