The Run Smarter Podcast

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Chad Miller’s Training plan success story Apr 18, 2022

Show notes

Chad Miller was battling niggles and struggling to see performance gains with his running schedule. After jumping on a free injury chat with me, he learnt the principles of a well-balanced training plan.

Six weeks later I received this message:

“Hi brodie. I wanted to send a huge thank you for our webchat a month or so ago. I've been using the excel log chart and my running has massively improved. I am injury and niggle free and for the first time since I started running in 2018. I raced ten kilometres last week and came within eight seconds of a PR without planning it and having more in the tank. I'm only halfway through my training block with this approach but it's really been a game-changer. At forty-two years old I am achieving a lot more than I did in my peak years”.

I got Chad on to talk about his process including his past training philosophy, his current process and the keys to his success.

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High-intensity strength workouts for runners Apr 11, 2022

Show notes

Research shows that power and plyometric exercises can enhance running performance. In today's episode, Brodie discusses five high-intensity workouts you can implement throughout the week along with practice takeaways and tips.

Workout #1: 6 rounds (24 squats, 24 double-unders, 24 plyo lunges, 400m run).

Workout #2: 20 min AMRAP (10 push press, 10 Kettlebell swings, 10 box jumps).

Workout #3: 5 rounds (20 walk lunges, 30 box jumps, 20 wall balls,15 push-ups).

Workout #4: For Time: (600m run, 30 Lateral skaters, 20 Air Squats, 10 DB Snatches, 400m run, 30 Lateral skaters, 20 Air Squats, 10 DB Snatches, 200m run).

Workout #5: 9-minute AMRAP (20 Mountain climbers, 10 Air squats, 200m run).

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Part 2: Running for cardiovascular health with Brady Holmer Apr 08, 2022

Show notes

Brady Holmer is an endurance athlete, avid runner and PhD student in cardiovascular physiology. In this episode, we talk about exercise on heart health including:

At what point can running become detrimental to cardiovascular health?
What training is best for cardiac collatereralization?
Is it okay to race 20-30 beats per minute above your training heart rate?
Is there a certain threshold where cardio health is counterproductive for performance and also longevity?

Twitter: @B_holmer: https://twitter.com/B_Holmer

Website: https://www.bradyholmer.com/

Substack: https://bradyholmer.substack.com/about

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Running for cardiovascular health with Brady Holmer (part 1) Apr 04, 2022

Show notes

Brady Holmer is an endurance athlete, avid runner and PhD student in cardiovascular physiology. In this episode, we talk about exercise on heart health including:

At what point can running become detrimental to cardiovascular health?
What training is best for cardiac collatereralization?
Is it okay to race 20-30 beats per minute above your training heart rate?
Is there a certain threshold where cardio health is counterproductive for performance and also longevity?

Twitter: @B_holmer: https://twitter.com/B_Holmer

Website: https://www.bradyholmer.com/

Substack: https://bradyholmer.substack.com/about

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Will my injury get better on its own? (Patron release) Mar 28, 2022

Show notes

Today, Brodie releases an exclusive patron episode onto the main feed which discusses the key principles of injury management. In particular, will an injury get better on its own.

If you'd like to become a patron for $5 per month and receive these exclusive benefits along with contributing to the future content, sign up here: Become a patron!

Brodie starts with discussing the injury adaptation zone and why some injuries revert back to a pain-free state quickly, while others persist. These include:

Mismanagement in the early phases.
Load exceeding capacity outside of running.
Persisting with missing pieces to your rehab.
Encountering unhelpful misinformation about your injury

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Speed goals, 80/20 running, uphill running & mara prep with coach Campbell Mar 21, 2022

Show notes

Today we have coach Campbell Maffett on to answer a few Q&A's from previous episodes. Campbell has been coaching for over fifteen years which includes a level 2 advanced recreational running, world Athletics Level 3 Middle & Long Distance and a Triathlon Australian Level 2 performance coaching qualification.

Campbell coaches the 'Love the Run' group (www.lovetherun.com.au) and a free kids run group called Kids Run Club (www.kidsrunclub.net).

I throw four questions to Campbell from past Q&A episodes to gain his insight. Here are the questions way cover on today's episode:

1.) How do you plan a speed goal and a marathon goal at the same time?

2.) Can low-intensity cross-training be considered in the 80/20 intensity distribution rule?

3.) What exercises can help increase uphill running?

4.) What are the advantages and disadvantages of running shorter distances more often versus longer distances less often for injury prevention and marathon preparation?

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Jen’s Plantar Fasciitis success story Mar 14, 2022

Show notes

Jen had been battling plantar fasciitis after building up her running mileage in 2016. What followed was a prolonged, frustrating process of self-treatment including a foot boot, night splint, ice, foam rolling, stretches and orthotics.

In 2019, Jen finally had her injury assessed and treated by a health professional but symptoms still lingered for another few years. Medical attention called for an x-ray, cortisone injection, strengthening, dry needling and strength training.

After a lengthy process, Jen shares the moment your recovery finally turned a corner and the aspects of her rehabilitation that created the positive result.

Jen is back to running 25 miles per week and has completed two half marathons with ironman ambitions. Hear her mistakes and the major influences of her success.

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Understanding common running foot conditions with Ian Griffiths Mar 07, 2022

Show notes

Brodie Chats with Podiatrist, researcher & podcast host Ian Griffiths about different running foot conditions and answers your patron questions: 1.) Big toe OA: Patron question: Any tips for managing great toe arthritis? Also, can the loss of function due to this condition create problems elsewhere? 2.) Sinus Tarsi syndrome: Patron question: Are there any management recommendations for sinus tarsi syndrome? 3.) Plantar plate: Patron question: What is your take on strengthening/rehab for plantar plate injuries? 4.) Fat Pad pain: Patron question: Is it possible to increase the thickness of fat pads on feet or at least prevent a decrease with age? 5.) Morton's neuroma: Patron question: Are there any exercises that are likely to aggravate Morton's neuroma? Other patron Qs: "I have a couple of distinct pains in my feet. When I am running there is no pain, post-run - hours later, I have a strong burning to the side of each foot and heels. "What foot exercises, if any does Ian recommend for persistent Achilles Tendinopathy?" "What does Ian recommend for footwear outside of running from an injury prevention standpoint" "I constantly get sore toes (aching). I have plenty of toe room, shoes are good length/width, I have changed shoes with the same outcome". Find Ian's podcast by searching 'Podchat Live'

Visit his website at https://sportspodiatryinfo.co.uk/

Twitter: @sports_pod & @podchatlive

Instagram: @sportspodiatryinfo

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Finding the right taper & recovery week strategy with Jason Fitzgerald Mar 04, 2022

Show notes

Jason Fitzgerald is a running coach and creator of the strength running website, podcast and YouTube channel.

In today's episode, Jason shares crucial knowledge on developing the perfect taper strategy so you can perform at your best.

We uncover the adjustments needed to be made to your running frequency, intensity and weekly mileage in order for you to feel fresh on race day.

Jason also shares his expertise on recovery (AKA deload) weeks. When are they necessary? Should they be implemented for every runner? What adjustments need to be made?

Lastly, Jason talks about the common mistakes he sees with runners when implementing a taper without guidance. This is truly an episode to listen to if you are preparing for an upcoming race.

Check out the strength running website, youtube and podcast

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