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Dave Proctor's Ultra Recovery Strategies Dec 25, 2020

Show notes

Today we switch gears and interview the ultra athlete Dave Proctor. Dave has held the world record for the longest distance covered on a treadmill in 24 hours (257km) and held the Canadian 24hr, 48hr and 72hr record.

Dave is also preparing for his second attempt to run across Canada, a total of 7,200km and break the speed record by covering 105km per day for 67 days straight. He does this to push his limits while raising awareness for his foundation 'Outrun Rare'.

I was blessed for this interview as Dave shares his recovery secrets and how experience has shifted his views on recovery. We dive into Dave's sleep strategies, his diet, experience with CBD, use of toe spacers, cold showers, compressive recovery pants and training habits.

Click here to find Dave's TedTalk, instagram and website

You can also find Dave's podcast Chasing Tomorrow

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Overtraining Syndrome & Recovery with Dr. Carl Foster Dec 22, 2020

Show notes

Dr. Carl Foster is an Exercise Physiologist in the Department of Exercise & Sports Science. He has published close to 500 clinical papers on clinical physiology including 'Prevention, Diagnosis & Treatment of Over-training syndrome: Joint Consensus Statement'.

Following a quote from Shona Halson 'There's a belief out there that you can't over-train, you can only under-recover', Carl dives into this training trap that slowly morphs into overtraining syndrome.

Dr. Foster also helps highlight the difference between functional & non-functional over-reaching within your running, along with the differences in symptoms. Carl also does an excellent job at explaining the course of treatment and even prevention strategies.

This was an entertaining interview as Dr. Foster's passion on the topic takes us through historic stories and interesting facts all about our current understanding of overtraining syndrome.

If you would like to reach out to Dr. Carl Foster you can do so at cfoster@uwlax.edu

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Understanding Nutrition for Optimal Recovery with Christie Aschwanden Dec 18, 2020

Show notes

Christie Aschwanden is an american journalist, science writer and author of Good to Go: How to eat, sleep & rest like a champion. Christie's work has had a huge influence on the momentum of this recovery month theme and today, we focus on Nutrition for optimal recovery.

After chatting about the book we then draw our attention towards hydration to the recreational runner. How important is hydration and how do we know if we are having too little or too much fluid? We then dive into common nutrition mistakes runners often make, whether it is for recovery, race day preparation or weekly routine.

We then cover a tonne of listener questions, including the relevance of the 30-minute post exercise nutrition window, how effective beer is post run, and should we follow the science claims on recovery supplements.

You can find Christie's website here and also her twitter instagram and podcast

If you would like to learn more about the Proximal Hamstring 4-week program please click on the link here

You can find Shona's twitter account here

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Understanding your Recovery Pyramid with Shona Halson Dec 14, 2020

Show notes

Shona Halson is an Associate Professor in the School of Behavioural & Health Sciences at ACU. She is world renowned in the field of recovery and has worked with countless elite athletes. Today, we talk about Shona's 'recovery pyramid', and highlight where you should be focusing your recovery strategy before moving onto other less effective methods.

We start off with Shona explaining the benefits of sleep & 'downtime', before moving onto the center focus of the interview which revolves around water immersion therapy, compression, active recovery, stretching and massage.

I ask how important cold water therapy is, what the evidence points to, and what would be the appropriate practical implications for a recreational runner. We get specific with the different temperature, duration in the water, whether you should be moving or keep still, and if there is benefit shifting from cold to warm water.

We then shift our attention towards compression for recovery, including leggings, medical grade compression and expensive leg compression devices.

Lastly, we answer your questions! Including the best active recovery post long run, and whether it's best to completely rest or actively recover following a hard session.

If you would like to learn more about the Proximal Hamstring 4-week program please click on the link here

You can find Shona's twitter account here

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Click here to find Chris Schneider on Twitter

Heart Rate data insights with Chris Schneider Dec 11, 2020

Show notes

We continue our recovery month with interviewing Chris Schneider. A PhD student in Athlete monitoring & heart rate measures. Chris has contributed to several scientific papers relating to this topic including his leading author contributions in the paper 'Heart rate monitoring in team sports - A conceptual framework for contextualizing heart rate measures for training and recovery prescription'.

I chat with Chris about the relevance of heart rate for the recreational runner and where the current science sits on its accuracy.

We then dive into factors that can influence your heart rate and when you should be cautious with interpreting this data to make smarter training decisions.

Finally, Chris shares his views on the practical implications of heart rate monitoring for the recreational runner, whether it be during exercise, or during recovery.

This episode ties in well with our last episode interviewing Simon Wegerif on Heart rate variability and the clinical relevance of its data.

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HRV for measuring recovery with Simon Wegerif Dec 08, 2020

Show notes

We continue our recovery month theme with interviewing Simon Wegerif. Simon is the founder of ithlete and has website myithlete.com selling heart rate variability (HRV) apps and sensors.

Firstly, Simon explains the measurement of heart rate variability and how the sympathetic and parasympathetic nervous system are involved. He does an excellent job of explaining this concept to the general public and is extremely knowledgeable with the available research on the topic.

Simon then explains what will influence your HRV including emotional stress, sickness, physical strain, over-reaching exercise and different foods. Most importantly, we turn our attention to HRV and recovery! Including practical ways you can analyse and interpret HRV to make smarter training decisions.

This episode will tie in really well with our next conversation with Dr. Chris Schneider next episode to talk about heart rate and recovery!

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Do Runners Over-train or Under-recover? with Dr. Izzy Smith Dec 04, 2020

Show notes

May I introduce the first guest to our recovery month! Dr. Izzy Smith is a specialist in hormone health and today we focus on all things hormones, stress & recovery.

Firstly, Izzy talks about the concept of 'over-training vs under-recovering' and why a recreational runner needs to be mindful of this.

We then move onto the role of certain hormones that hinder and enhance our ability to recover. Particularly nor-adrenaline & cortisol, these are typically classed as 'stress hormones' and the body will not enter the rest & recovery phase if circulating high amounts of these.

We all know the body will struggle to recover if subject to large amounts of physical stress, but Dr. Izzy Smith highlights the role of emotional & psychological stress as equally important states. We simple cannot recover to the same ability if subject to these psychological stressors.

We finish off today's episode with some listener Q&As around magnesium supplements, Vitamin D supplements and anti-inflammatory medications for recovery.

You can find Izzy's Podcast Behind the uniform here

Also click the link for Izzy's instagram

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Bringing you up to speed on recovery Dec 01, 2020

Show notes

Today is episode #1 of our Recovery Month theme! We kick off the month by recapping on relatable past episodes. Rather than send you back to refresh your knowledge, Brodie thought it would be a better idea to do the hard work for you. So, we summarize the key points from these episode:

Episode #7: Stress less: The hidden dangers that reduced your capacity to adapt.
Episode #18: Sleep & cortisol in running injuries
Episode #28: Sleep science for runners with Dr Amy Bender
Episode #59 Q&A: Warm-up, Stretching & recovery tips
Episode #79 The good & Bad of Massage therapy with Alice Sanvito

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Rehab Success Stories with Michelle Nov 27, 2020

Show notes

Following our last interview with Jaclyn, we continue to learn from personal rehab stories. This episode, Brodie interviews Michelle who has suffered from proximal hamstring tendinopathy for over over 12 months.

An avid distance runner for the past 10 years, Michelle received a lot of physical and mental benefits from running until her marathon progress was brought to a holt!

Michelle has an open conversation about her hamstring pain and the detrimental effects it had on both physical and emotional state. She details how her day-to-day activities became more restrictive and what finally caused her rehab to turn a corner.

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