The Run Smarter Podcast

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The Myths around low back pain with Dr. Kieran O'Sullivan Nov 20, 2020

Show notes

Dr. Kieran O'Sullivan is a Physiotherapist, Clinician, Researcher and Lecturer at the University of Limerick. His research interests are pain & injury with low back pain specifically.

This episode helps debunk a lot of unhelpful myths that plague back pain sufferers. Most of the template from today's discussion comes from the research paper Back to Basics: 10 facts every person should know about back pain.

Firstly, we dive into the myth that low back pain is caused by 'weak core muscles'. Brodie shares his experience at university and how this myth was created. Dr O'Sullivan dives into the helpful understanding around general strength without necessarily focusing on isolated 'core activation'.

Next we investigate the myth around poor posture. A lot of people will hear lifting is bad for your back and slouching with cause strain, but Kieran highlights the importance of being comfortable when sitting and building up levels of tolerance for lifting anyway you feel necessary.

Our last topics revolve around running with pain, effective treatment, unhelpful treatment and passive 'hands-on' methods. This is an eye opener from a lot of people and hopefully an empowering discussion.

You can find Dr. Kieran O'Sullivan on Twitter here.

As referenced, you can listen to the Empowered Beyond Pain podcast here.

For more information and an insightful quiz head to www.lowbackpaincommunication.com/quiz

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What Brodie has learnt from: Plantar Fasciitis Nov 16, 2020

Show notes

Throughout this new weekly series, Brodie talks about his personal experiences with particular injuries and shares the lessons he has learnt along the way, so you will gain insight into injury management & prevention.

Today, Brodie talks about his experience with Plantar Fasciitis. This is an extremely common condition in runners and non-runners alike. The podcast has covered plantar fasciiitis in past episodes but Brodie provides a personal account to help you further understand or overcome this nasty pain.

Firstly, Brodie talks about the gradual onset of this condition, and the importance of body awareness.

Next, we get practical! Brodie talks about the different shoes and inserts that has helped him overcome plantar fasciitis.

Lastly, we discuss the importance of having a consistent re-assessment test to evaluate rehabilitation effectiveness. This is an insightful lesson that applies to all running-related injuries.

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Optimizing S&C into your week with Trang Nguyen Nov 13, 2020

Show notes

Trang Nguyen is a Physiotherapist, Strength & Conditioning coach and host of the Athlete's Garage podcast. Trang has a particular interest working with endurance athletes at the end-stage of rehab.

So today, we dive into ways you can implement or tweak your S&C sessions for optimization. Firstly, we discuss what a typical gym week would look like for a recreational runner, including frequency, intensity and exercise examples.

Second, Trang focuses in on exercise dosages. Including sets, reps and the concept of periodization when preparing for a marathon.

Next, we dive into what a runner should be 'feeling' during a particular set. This covers muscle activation, levels of muscle 'fatigue' and the answer might surprise you.

Lastly, we answer a listener question around the best 'minimalism home S&C kit' and end with Trang's final 3 tips to optimize your S&C sessions.

Here is the article referenced in the podcast: Muscle damage and muscle remodeling: No pain, Go gain?

You can also find Trang at The Athlete's garage podcast, or you can click here to find her instagram.

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What Brodie has learnt from: Patellofemoral Pain Nov 09, 2020

Show notes

This episode Brodie talks about his battle with patellofemoral pain. Firstly, we explore that runners simply cannot hide behind double leg strength work such as squats, deadlifts and double leg jumping. Double leg exercises will consciously or unconsciously compensate for any weak links you may have.

Next, Brodie shares his experiences with cross-training, along with the current evidence around patellofemoral pain management.

Lastly, Brodie shares his tips on how to tackle this condition head on with proactive strengthening exercises.

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What is a healthy running weight? with Megan Flanagan Nov 06, 2020

Show notes

Megan Flanagan is a former collegiate runner who has a bachelor in nutrition, background in psychology, a personal trainer, running coach, ultra and trail runner and the host of Strong Runner Chicks podcast.

With a special interest in body image, eating disorders, nutrition and self care, I invite Megan onto the podcast to talk about race weight, the unhealthy habits and unhelpful misconceptions surrounding this topic.

Our conversation first focuses on the younger athlete and the issues this population face around body image and the false understanding that 'thinner means faster'. Megan discusses the 'trap' a lot of young runners find themselves in. Initially losing weight might generate results, but striving on the same path leads to detrimental effects.

We then focus our attention on the middle-aged recreational runner, and our current understanding around weight loss, performance & health.

Megan helps us to understand that weight loss shouldn't be the primary focus, rather, a secondary outcome if the body naturally sees this trend as a healthy direction.

Be sure to listen to the Strong Runner Chicks

You can also follow Strong runner chicks on instagram

And follow Megan's personal instagram here

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What Brodie has learnt from: Proximal Hamstring Tendinopathy Nov 02, 2020

Show notes

This episode Brodie talks about this transition from marathon running into sprint triathlons which resulted in a hamstring tendinopathy.

Brodie highlights the impact of speed on the body and how the accumulation of speed may increase the risk of injury, particularly if combined with compression such as cycling and running uphill.

We then discuss the role of compression and pain when performing rehabilitation exercises. Often runners with tendon pain are anxious to push a tendon into pain and Brodie helps guide correct rehab dosage.

Lastly, we dive into some simple, practical rehabilitation exercises that has helped Brodie along the way and finally overcome his hamstring tendinopathy.

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Is exercise addiction detrimental to your running? with Heather Hausenblas Oct 30, 2020

Show notes

Dr. Heather Hausenblas PhD, is a physical activity & healthy aging expert, researcher, and author. She is a co-author of 5 scientific books, and has published over 100 scientific journal articles.

Today we discuss the fascinating topic of exercise addiction. Here are the topics:

The difference between exercise addiction and exercise committed.
Typical behaviour and characteristics for someone who is addicted to exercise.
The consequences associated with this addiction.
The involvement of social media & health devices on the running population.
Strategies & measures to help exercise addiction.

To contact Dr Heather for any questions head to: hhausen@ju.edu

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What Brodie has learnt from: Patellar Tendinopathy Oct 26, 2020

Show notes

Throughout this new weekly series, Brodie talks about his personal experiences with particular injuries and shares the lessons he has learnt along the way. You will gain insight into injury management & prevention.

This episode dives into patellar tendinopathy. Here are some of the topics:

How does a tendinopathy usually behave?
Why we need to address our weak links, rather than just avoiding aggravating factors.
The power of isometric strengthening exercises for tendons
Why you shouldn't wait until you are pain free before running.

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