The Run Smarter Podcast

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Implementing Strides: Benefits, Tips & Tricks with Claire Bartholic Sep 05, 2022

Show notes

Claire Bartholic is a running coach focusing on science-backed training, nutrition, and mental strength techniques. She is also the host of the Run to the top podcast and the Planted Runner Podcast.

In this episode, Brodie and Claire talk about how and why runners should implement strides into their training. Including:

What are strides?
Who should implement strides?
What is a good starting routine?
How should strides change throughout various phases of a race preparation?
What are some common mistakes made when doing strides?

Check out Claire's new podcast & website: The Planted Runner

And Claire's Instagram: @theplantedrunner

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Injury Update: Proximal Hamstring Tendinopathy Aug 29, 2022

Show notes

By popular demand, this is an updated episode covering the old and new information about Proximal Hamstring Tendinopathy. Brodie recaps the previous two episodes on this condition including:

Why your hamstring tendinopathy isn't getting better with Maryke Louw
What Brodie has learnt from Proximal Hamstring Tendinopathy

After reviewing the takeaways from these previous episodes, Brodie shares 5 new updates to help with injury prevention and rehabilitation of this condition.

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What Runners Need to Know about Nutrition & Inflammation with Dr. Peter Brukner Aug 22, 2022

Show notes

Peter Brukner is a Medical Doctor and Sports Medicine Physician who has worked with elite national and international sporting teams. After a revolutionary personal experience, Peter shifted his career focussing on the role of carbohydrates in our bodies and how the experts got food and diet so wrong.

He published a book titled 'A Fat Lot of Good' and is on a mission to better educate the western world about diet and inflammation.

I talk to Dr. Brukner about the role of inflammation in relation to healthy and injured recreational runners and explore how an improved diet can help minimise pain, overcome injuries and assist in athletic performance.

Defeat Diabetes Website

Book: A Fat Lot of Good

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Nutrition Q&A Part 2 with McKale Montgomery Aug 15, 2022

Show notes

McKale is a dietician and runner and has a big passion for iron. Today, McKale answers the remaining patron questions including:

How can I lose weight without putting myself in a calorie deficit that heightens my risk of injury?
How should my diet change if I move from a maintenance phase to training for a race?
How soon after running should I eat?
What is the optimal electrolyte drink to consume before, during and after running?
Can iron play a role in IBS and distance running?

Check out McKale on Twitter @McKaleDavis

Or ask her a question at mckale.montgomery@okstate.edu

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The Importance of Iron for Runners with McKale Montgomery Aug 08, 2022

Show notes

McKale is a dietician, runner, and has a big passion for iron. Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen to the body. Today, McKale talks about the role of iron, why it is important for runners and what you should do if deficient.

Throughout the interview, Mckale talks about:

Is a drop in energy levels during certain parts of the menstrual cycle caused by low iron?
Does a runner require a diet higher in iron?
Are infusions and supplements necessary? And are there any dangers?

Check out McKale on Twitter @McKaleDavis

Or ask her a question at mckale.montgomery@okstate.edu

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Finding time for Rehab, Strength & Running Aug 01, 2022

Show notes

Today's episode covers a question submitted by a podcast listener:

“Do you consider rehab exercises to count towards strength training? I do my 15-20 minutes of exercises that were prescribed for a hamstring injury 5 days/week, but also try to do strength training 3 days/week for 30 minutes. So when I do all that, plus run 50-60 miles per week, it’s like a full-time job! Can I condense all this without sacrificing strength?”

Brodie discussed the general guidelines, principles and frequencies of rehabilitation exercises and strength exercises. In addition, how do these variables change when the injury gets better or experiences a flare-up.

Tune in to learn how to schedule your week and create an efficient, effective weekly routine to better serve your running and recovery.

Check out the new Run Smarter YOUTUBE Channel

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Gender Differences with Tendon Adaptation + YouTube Launch Jul 25, 2022

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The reason why women sustain more soft tissue injury than men during physical activity is unknown. Studies may indicate that tendons in women have a lower rate of new connective tissue formation, respond less to mechanical loading, and have a lower mechanical strength, which may leave the tissue more susceptible to injury.

Brodie reviews a paper titled: 'The adaptability of tendon to loading differs in men and women' and lists several key takeaways and interpretations for male and female athletes when training and rehabilitating their injuries.

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A link Between Running Characteristics and Shoe Softness in Running Related Injury (a 2022 paper) Jul 18, 2022

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Brodie reviews a 2022 paper hot off the press titled 'Spatiotemporal and Ground-Reaction Force Characteristics as Risk Factors for Running-Related Injury'.

The purpose of this study was to identify risk factors among spatiotemporal and ground-reaction force characteristics in recreational runners and to investigate whether shoe cushioning modifies the association between running biomechanics and injury risk.

Brodie dissects each element of this paper and the surprising results.

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Pain Science, Mindfulness and Healing Chronic Injuries with Maddie Jul 11, 2022

Show notes

Maddie is a recreational runner who has had bilateral plantar fasciitis for over 5 years. She has faced debilitating symptoms including intense pain, pins and needles and burning sensations which dramatically altered her social life. Cooking, shopping, walking the dogs and playing with her son were sometimes ceased because the pain was so bad. Despite periods of time not running, the pain continued.

Maddie shares her newfound improvement after actively researching pain science and implementing exercises such as mindfulness, deep breathing and mantras into her regular routine. She talks about the sudden change of symptoms, the relevance of heightened awareness to an injury and her new understanding of having a flareup.

Listen to this episode to gain insight into the bio-psycho-social side of pain and the practical tips you can make to enhance your recovery.

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