Episodi
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π CLICK HERE! πβ¨Guest: Shreen Lasheen, PhD Candidate in Orthopedic Physical Therapy, Cairo University
Episode Summary:
In this insightful episode, we sit down with Shreen Lasheen, a leading researcher specializing in running-related injuries, particularly shin splints (medial tibial stress syndrome). With years of clinical and research experience, Shreen shares her deep understanding of shin splints, how they develop, and evidence-based strategies for treatment and prevention. Runners at all levels will gain valuable tips to stay injury-free and optimize their performance.Key Topics Discussed:
1. Understanding Shin Splints
Definition & Causes: An overuse injury due to excessive ground reaction forces causing inflammation of the tibiaβs periosteum or bone microdamage.Pathology Theories: Traction from the calf muscles and direct bone overload.2. Diagnosis & Symptoms
How to Differentiate Shin Splints from Other Injuries:Stress Fracture Test: One-leg hop test (unable to hop = potential stress fracture).Compartment Syndrome Signs: Numbness, tingling, and pale skin.Key Symptoms: Diffuse pain along the inner shin, worsening with activity and improving with rest.3. Treatment and Rehabilitation
Rest and Recovery: Following MRI grading-based rest periods (2-9+ weeks).Rehabilitation Exercises:Strength Training: Hip abductor exercises such as pelvic drops, side-lying hip abductions, and single-leg bridges.Flexibility Work: Calf stretches and ankle dorsiflexion exercises.Balance Exercises: Progressing from two-leg to single-leg stability tasks.Supportive Therapies: Ice application, kinesio taping, and potential use of orthotic insoles.4. Prevention Tips for Runners
Training Adjustments: Run on softer surfaces (grass, sand, synthetic tracks) for most runs; limit road running.Footwear Selection: Use appropriate shoes based on individual foot mechanics (shock-absorbing or pronation control insoles).Gradual Progression: Increase mileage gradually to allow for musculoskeletal adaptation.What Recreational Runners Will Learn:
How to recognize the early signs of shin splints.Evidence-based treatment options to speed recovery.Strength and mobility exercises to reduce injury risk.Best practices for shoe selection and surface adaptation.The importance of balancing training loads to stay injury-free.Connect with Shreen Lasheen: Instagram, FaceBook
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Episodi mancanti?
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π CLICK HERE! πβ¨Episode Title: Managing Sleep and Time Zones for Better Performance with Jesse Cook
Guest Bio:
Jesse Cook is a clinical psychologist and researcher specializing in sleep and circadian health. With a background in clinical psychology from the University of Wisconsin, Jesse has been studying the intricate relationships between sleep, circadian rhythms, and athletic performance for over a decade. His work spans a range of topics, including idiopathic hypersomnia, wearable sleep tracking technologies, and optimizing well-being and performance in athletes. Heβs also an avid runner who combines his personal and professional passions.Episode Overview:
What circadian rhythms and sleep inertia mean for recreational runners.Strategies to align your sleep schedule with marathon start times, particularly when traveling across time zones.Tips for improving sleep quality and reducing sleep inertia.Practical advice for banking sleep before race day and using light and movement to enhance wakefulness.
In this episode, we dive into the fascinating world of sleep science and running with Jesse Cook. Jesse discusses his recent research paper, "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time," and unpacks how sleep and biological rhythms impact performance. Topics include:What Youβll Learn:
How your natural chronotype (morning vs. evening preference) could influence your marathon performance.Ways to adapt your training schedule to match race conditions and time zones.Effective methods to combat sleep inertia, including the role of caffeine, light exposure, and cold water therapy.How to maintain a healthy relationship with sleep and avoid common pitfalls like pre-sleep stress or overreliance on tracking devices.Research Paper Highlight:
Title: "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time."Key Findings: Runners with a morning preference tended to have faster marathon times, while those with evening preferences faced challenges aligning their biological rhythms with typical race start times. Sleep inertia also played a role in performance but was less impactful than circadian preference.Links & Resources:
Jesse Cook's podcast: The Sleep Research Society PodcastJesseβs instagram: @sleepandsportsGet Access to Brodie's Running Research Database!
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Today's episode covers a paper titled: A systematic review of the effect of running shoes on running economy, performance and biomechanics: analysis by brand and model
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π CLICK HERE! πβ¨Episode Summary
In this thought-provoking episode, Brodie Sharpe sits down with Dr. Heather Hausenblas to explore the concept of exercise addiction and its potential impact on runners. They discuss how to differentiate between a healthy commitment to exercise and addiction, the psychological and physical consequences of overtraining, and strategies to maintain balance. Packed with research insights and actionable tips, this episode is a must-listen for any recreational runner looking to train smarter, perform better, and reduce the risk of injury.
Guest Bio
Dr. Heather Hausenblas is a renowned expert in physical activity, health, and aging. Currently a faculty member at Jacksonville University's School of Applied Health Science, Heather has co-authored six books and published over 100 scientific papers. Her research focuses on the effects of exercise and diet on body image, mood, adherence, and quality of life. Over the past 25 years, she has extensively studied the continuum of exercise behaviour, from sedentary lifestyles to excessive exercise and addiction.
Key Topics Covered
Understanding Exercise AddictionHow to identify the tipping point between healthy commitment and addiction.The potential physical and psychological consequences of overtraining.Personality Traits & Risk FactorsCommon personality traits associated with exercise addiction.How social media, fitness devices, and external pressures contribute to unhealthy exercise habits.Recognizing the SignsSelf-reflective questions to assess your relationship with exercise.How to spot signs of addiction in yourself or others, including withdrawal symptoms and life disruptions.Strategies for BalanceReframing exercise goals for a healthier mindset.The importance of professional counselling and seeking support.Key Takeaways
Exercise addiction is rare but real. It affects 1-3% of regular exercisers and can lead to significant physical and mental health issues if left unchecked.Balance is crucial. Signs of addiction include exercising through injuries, sacrificing personal or professional commitments, and an inability to take rest days.Social media and fitness devices can be double-edged swords. While they can motivate, they may also perpetuate harmful behaviours.Self-awareness is key. Regularly reflect on your habits and ask whether your exercise routines are enhancing or hindering your overall quality of life.Seek professional help if needed. If you or someone you know struggles to balance exercise with other life priorities, a clinical mental health counsellor can provide support.Resources Mentioned
Exercise Addiction Inventory (EAI): A brief, validated tool to assess risk for exercise addiction.Exercise Dependence Scale (EDS): A comprehensive self-report measure for identifying exercise addiction.Actionable Next Steps
Reflect on your habits. Use the questions posed in this episode to assess whether your exercise routine is balanced.Share this episode. Help raise awareness of exercise addiction among your running friends and community.Explore the resources. Check out the EAI and EDS tools to better understand the risk factors.Get Access to Brodie's Running Research Database!
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π CLICK HERE! πβ¨Episode Title: What Separates Everyday Runners from the Pros? with John Hawley
Guest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research Program
Episode Summary: In this episode, we dive into the physiology of what distinguishes elite marathoners from recreational runners with Professor John Hawley, an expert in exercise nutrition research. Professor Hawley discusses his recent research papers, A Race Within a Race: Starting Together, Finishing Apart, and The Molecular Athlete: Exercise Physiology from Mechanisms to Medals, covering key insights into performance, training adaptations, and race day strategies. Whether you're aiming to improve your race time or curious about the science behind high-level athleticism, this episode is packed with valuable insights.
What You Will Learn by Listening:
Key physiological differences between elite and recreational runnersThe role of VO2 max and genetic factors in performanceHow mitochondria and cardiovascular adaptations contribute to enduranceWhy lactate threshold matters and how it affects your race pacePractical tips for improving running economy and efficiencyThe importance of self-reflection in identifying personal performance limitationsTraining intensity distribution β how elites balance volume and speedNutrition and fueling strategies critical for marathon performanceThe role of tendon stiffness, muscle fiber type, and biomechanics in efficient runningImpact of modern running shoes on race performanceInsights into gut microbiome, sleep, and recovery for athletic healthTips for recreational runners on building volume, managing intensity, and enjoying the journey of trainingResources Mentioned:
The Molecular Athlete research paperA Race Within a Race (available in the research database folder for subscribers)Get Access to Brodie's Running Research Database!
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CLICK HERE to learn more about the Run Smarter Database ππ
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π CLICK HERE! πβ¨Episode Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance.
He discusses two key studies:
1.) Vitamin Cβenriched gelatin supplementation before intermittent activity augments collagen synthesis
2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping ReviewThe conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.
Key Takeaways:
Vitamin C and Tendon Health: Vitamin C plays a crucial role in collagen synthesis, which is essential for tendon repair and recovery. Collagen makes up 60-75% of tendons, making its synthesis critical for both injury recovery and performance enhancement.Research Insights:A 2017 study found that supplementing with Vitamin C-enriched gelatin before intermittent exercise doubled collagen synthesis in participants, suggesting a potential benefit for injury prevention and tissue repair.A scoping review on Vitamin Cβs role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.Practical Application:While there isnβt a definitive recommendation on the optimal dosage or timing of Vitamin C for tendon recovery, the studies suggest considering Vitamin C-enriched supplements, especially for athletes under intense training or those dealing with tendinopathies.Other factors like proper nutrition, rest, and reducing alcohol intake are also critical for maximizing tendon recovery.Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.
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CLICK HERE to learn more about the Run Smarter Database ππ
Papers discussed on today's episode:
Paper 1: Foot Posture and Ankle Dorsiflexion as Risk Factors for Developing Achilles Tendinopathy and Plantar Fasciitis: A Case-Control Study
Paper 2: Evaluating the Effectiveness of the Annual Physical Training Plan for Masters +45 Women Half Marathon Athletes: AGuideline Model for Good Practices for Programming Effort Volume and Intensity
Paper 3: Acute effects of the short-foot exercise in runners with medial tibial stress syndrome: A quasi-experimental study
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π CLICK HERE! πβ¨Get Access to Brodie's Running Research Database!
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For MORE Run Smarter Resources πββοΈπ
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π CLICK HERE! πβ¨Summary: In this episode, we dive into a 2023 study that examines the relationship between carbon fiber plate footwear and bone stress injuries in runners. The research is an opinion article, backed by case studies and observations, highlighting potential biomechanical shifts and injury risks that may come with these advanced shoes. We break down the mechanics of carbon fiber shoes, how they work, and their impact on running performance. We also explore five case studies of athletes who developed navicular bone stress injuries while using these shoes, providing valuable insights into the risks, symptoms, and management strategies.
Key Takeaways for Recreational Runners:
Carbon Fiber Shoes: Performance Benefits and Misconceptions β Carbon fiber shoes act as a lever, not a spring. While they enhance running performance by providing a more efficient propulsion, their benefits are closely tied to both the carbon plate and the high-tech foam used in the midsole.Biomechanical Changes β Runners using carbon fiber shoes experience changes in biomechanics, such as reduced cadence, longer strides, and increased flight time. These changes could potentially increase the risk of injury, particularly in the foot and ankle.Injury Risks β Bone stress injuries, particularly in the navicular bone, may occur due to the altered distribution of forces in the foot. Athletes in the study experienced symptoms like midfoot pain and swelling after using carbon fiber shoes, leading to long recovery times and, in some cases, surgery.Case Studies β Five detailed case studies offer real-world examples of how runners were affected by bone stress injuries after using carbon fiber shoes. These cases emphasize the importance of symptom awareness, early diagnosis, and gradual rehabilitation.Careful Transition to Carbon Fiber Shoes β Runners should avoid making abrupt transitions into carbon fiber shoes. Itβs essential to gradually introduce these shoes into your training routine, starting with slower runs before incorporating speed workouts or races. Failure to do so can lead to severe bone stress injuries, as seen in the case studies.Monitoring Symptoms β Keep an eye out for midfoot pain, especially around the navicular bone. If you experience persistent pain or swelling, seek medical advice and consider getting an MRI or CT scan early to prevent a prolonged recovery process.This episode provides essential insights for any runner considering carbon fiber footwear, especially those concerned about injury risks and recovery strategies.
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π CLICK HERE! πβ¨Today's Episode Question:
Question 1:
I was also caring for my mom - she died earlier this year and the profound grief turned into depression/anxiety and has left me with chronic fatigue. I haven't been able to run in 20 months and I've been doing it my whole life. How does one run when dealing with clinical depression/anxiety when the fatigue is too much?
Question 2:
When is the best time to incorporate single leg exercises? Is it year-round or during a certain phase of training? How should this be balanced with exercises that use both legs?
Question 3:
Iβve run two marathons and started carb loading 2 days prior to marathon day. Iβm generally a healthy eater and I really struggle with consuming the suggested 10grams of carbs per kilogram of body weight before the event, given that my carb loading diet is made up of things that I donβt like eating, ie white bread, white rice and sports drinks. I previously fuelled well throughout my 2 marathons and luckily havenβt experienced hitting the wall yet. Iβve entered Queenstown marathon in November and am considering not carb loading as a kind of experiment and just making sure I fuel and hydrate well throughout the race. What do you think of this?Get Access to Brodie's Running Research Database!
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π CLICK HERE! πβ¨Today's Episode Question:
Question 1:
How should you go about planning running volume for the off-season?
Is there a certain percentage of reduction that's recommended?
How do you ensure you have enough base mileage at the end of the off-season to pick up the next training cycle?Question 2:
I don't have a great strength training setup. The offseason is coming up for me in late November and I want to do more/better strength training.
What equipment would you recommend for effective strength training?Question 3:
Why is stress a factor that affects performance and recovery?
Sometimes stress can be good and motivate us to run more, but other times it can make us more vulnerable to injuries.Get Access to Brodie's Running Research Database!
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Alice Sanvito is a massage therapist trained in trigger point massage, remedial and sports massage. After several years of practising & lecturing the concepts she learnt, she began challenging her own beliefs and following the science.
Today we cover:
Are there benefits to promoting blood circulation, and removing lactic acid?
Does massage help with muscle lengthening & knots?
What is the mechanism behind trigger point therapy?
What traps should runners avoid when injured?
When is there a place for a runner to receive massage therapy?For MORE Run Smarter Resources πββοΈπ
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π CLICK HERE! πβ¨Get Access to Brodie's Running Research Database!
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Papers discussed in today's episode:
Paper 1: Cadence matters: Influence of cadence on spinal load during running
Paper 2: Is There a Pathologic Running Motion Associated with Running-Related Injuries? A Methodological Study Using a Motion Analysis System without Sensors
Paper 3: The Prevalence of Stress Fractures and the Associated LEAF-Q Responses, Self-Reported Exercise Volume and Dietary Behaviors in Female Recreational RunnersFor MORE Run Smarter Resources πββοΈπ
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π CLICK HERE! πβ¨Get Access to Brodie's Running Research Database!
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The Best Caffeine Strategy to Run Faster with David Hellard
π Get 20% OFF Caffeine Bullet Chews HERE
π₯ Use Code: RUNSMARTER to claim this offer! π―β‘Guest Bio:
David Hellard is a passionate endurance runner, entrepreneur, and podcast host. He is the founder of Caffeine Bullet, a business that specializes in caffeine chews designed for athletic performance. David has also competed in various ultra-marathons, including the Marathon des Sables, and was the face of the Golden Trail World Series. Heβs also the host of the popular podcast, Bad Boy Running, where he shares stories of running adventures rather than focusing solely on performance improvement. He successfully pitched his company on Dragonsβ Den and secured investment from well-known entrepreneurs.Episode Summary:
In this episode, Brodie Sharpe chats with David Hellard about the science behind caffeine as a performance-enhancing supplement for runners. The discussion dives deep into how caffeine can benefit runners of all levels, from improving endurance to boosting mental alertness. They explore the optimal dosages, timing, and forms of caffeine, as well as the variability in how individuals respond to it based on genetics. The episode is packed with actionable insights for runners looking to enhance their performance through caffeine without sacrificing sleep or gut health. David also shares how his product, Caffeine Bullet, was developed and offers listeners a special discount.Key Takeaways for Recreational Runners:
Caffeine as a Performance Booster:Caffeine can enhance endurance by up to 8% by sparing glycogen stores and releasing fat as an energy source.It can reduce the perception of pain and fatigue, helping runners push through tough sections of a race.Personalized Response to Caffeine:About 50% of people are "super responders" to caffeine, while 8% may see no benefit. It's important to test caffeine use in training before relying on it during a race.Genetics play a large role in how quickly you metabolize caffeine. Brodie discusses his own genetic predisposition as a fast metabolizer.Optimal Dosage and Timing:The ideal caffeine dose is between 3-6 mg per kg of body weight. For a 75kg person, thatβs about 225-450 mg.For longer races, take caffeine when you start to tire, often around mile 18-22 for marathoners. In shorter races, it can be taken pre-race or early in the race to get an additional mental boost.Choosing Caffeine Sources:Caffeine can be consumed via chews, gels, coffee, or gum, but chews like Caffeine Bullet are absorbed faster, making them more effective for mid-race boosts.Uncoupling caffeine from carbohydrate intake can allow for more flexibility in timing, particularly if gels are your primary source.Considerations and Potential Drawbacks:Caffeine can increase heart rate, making it important to monitor if you're using heart rate data during training or racing.Gut sensitivity to caffeine varies; testing its impact in training is crucial to avoid gastrointestinal distress during a race.Overuse can lead to disrupted sleep and reduced training benefits, so itβs essential to manage daily caffeine intake.Practical Advice for Testing Caffeine in Training:Experiment during training runs to find out what timing and dosage work best for you.If youβve been relying on caffeine regularly, consider cutting back to restore sensitivity and improve race-day effectiveness.For MORE Run Smarter Resources πββοΈπ
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π CLICK HERE! πβ¨Get Access to Brodie's Running Research Database!
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Episode Summary: This episode delves into a 2023 research paper that examined how an 18-week program of strength exercises and foam rolling impacted the injury rates of recreational runners. Brodie breaks down the study's methodology, results, and key takeaways, offering runners actionable insights into injury prevention through targeted strength work and foam rolling techniques.
Key Takeaways:
Strength Training Reduces Injury Risk: The research found that runners who performed strength exercises focused on key muscle groups (hip abductors, quadriceps, foot supinators) twice a week had a significantly lower risk of injury compared to those who did not.Foam Rolling Shows Mixed Results: Foam rolling has shown inconsistent outcomes across studies, but this particular intervention suggests that combining strength exercises with foam rolling may improve injury resilience.Compliance Matters: The study found that runners who adhered closely to the injury prevention program had an 85% lower risk of injury compared to a control group. Conversely, low-compliance runners were almost twice as likely to get injured.Foam Rolling's Role in Recovery: Brodie shares how the research shifted his perspective on foam rolling, citing that while its benefits for flexibility and recovery are not always clear, it may play a role in reducing trigger points and injury risk.Injury Prevention Recommendations: By integrating strength training and foam rolling consistently, runners can significantly extend their "injury-free" running days and potentially decrease the likelihood of developing running-related injuries.Actionable Advice for Runners: Runners can incorporate strength training exercises like single-leg squats, forward lunges, side steps with resistance bands, and foam rolling sessions targeting key lower body muscles to help reduce their injury risk. Consistency and compliance with these exercises are crucial for seeing tangible results.
For MORE Run Smarter Resources πββοΈπ
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π CLICK HERE! πβ¨Get Access to Brodie's Running Research Database!
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In this episode, we dive deep into groundbreaking research that could revolutionize how we understand and treat chronic tendon pain. Our host explores a new paper that suggests chronic tendon pain might be driven by neuropathyβdysfunctional nervesβrather than just degenerative or inflammatory disorders. This shift in understanding opens up exciting possibilities for more effective treatments and pain relief strategies.
New Insights into Chronic Tendon Pain:The episode begins by exploring the idea that chronic tendon pain might be primarily neuropathic. The latest research suggests that the pain could stem from nerve damage or dysfunction rather than solely from tendon degeneration or inflammation.This novel understanding could change how we approach treatment, potentially leading to more targeted and effective methods.The Role of Neuropathy in Tendon Pain:We discuss how the study highlights nerve sprouting and neuronal ingrowth as possible causes of pain in chronic tendinopathy.Learn about substance P, a neuropeptide that may play a significant role in maintaining chronic pain through neurogenic inflammation.Lifestyle and Environmental Factors:Discover how chronic stress, poor diet, and environmental exposures can elevate levels of substance P, leading to persistent inflammation and pain.The importance of lifestyle modifications, such as stress management, anti-inflammatory diets, and healthy sleep habits, is emphasized as potential strategies to reduce chronic tendon pain.Emerging Treatment Options:We explore potential treatments discussed in the paper, including radio frequency ablation, shockwave therapy, and percutaneous ultrasound-guided tenotomy (PUT). While these treatments are promising, the host cautions listeners about the need for further research and understanding before seeking these options.Holistic Approach to Managing Tendinopathy:The episode concludes with actionable insights on how to manage chronic tendon pain through a combination of load management, lifestyle changes, and possibly exploring emerging treatments.Encouragement to focus on a holistic approach, integrating physical, psychological, and environmental factors, to achieve better pain management and healing outcomes.
Key Talking Points:Why You Should Listen: This episode is a must-listen for anyone dealing with chronic tendon pain, as it uncovers new research that could significantly impact your treatment approach. Whether you're a runner, athlete, or someone struggling with tendinopathy, this discussion will provide valuable insights and practical advice to help you better manage your condition.
Takeaways:
Understanding the role of nerves in chronic tendon pain could lead to more effective treatments.Lifestyle changes, such as reducing stress and adopting an anti-inflammatory diet, can play a crucial role in managing pain.Stay informed about emerging treatments, but proceed with caution and consult with healthcare professionals before trying new therapies.Tune in to explore these exciting developments in chronic tendon pain research and learn how you can apply these insights to your own recovery journey!
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Episode Title: Unraveling the Mystery of Muscle Cramping with Jeff Sankoff
Guest:
Today's guest is Jeff Sankoff, an emergency physician and seasoned triathlete with over 50 finishes at the 70.3 distance, six Ironman completions, and six 70.3 World Championships under his belt. Jeff is also the host of the Tri-Doc Podcast and a coach who specializes in guiding triathletes, runners, and cyclists through his Tri-Doc coaching business. His unique combination of medical expertise and extensive experience in endurance sports makes him the perfect guest to discuss the complexities of muscle cramping.Episode Summary:
In this episode, Brodie Sharpe and Jeff Sankoff delve into the elusive and often frustrating topic of muscle cramping. Jeff shares his personal experiences with cramping, particularly during his endurance races, and discusses the scientific theories behind what causes muscle cramps. The conversation covers potential causes such as dehydration, electrolyte imbalances, and the newer theory of neuromuscular imbalances. They also touch on the related condition of hyponatremia, exploring its dangers and how to prevent it during long endurance events. Throughout the discussion, Jeff emphasizes the multifactorial nature of cramping and the importance of personalized strategies for prevention and treatment.Key Talking Points:
Personal Experiences with Cramping: Jeff shares how cramping has affected his races, sometimes costing him podium finishes, and the frustration of managing cramps throughout his athletic career.Causes of Muscle Cramping: Exploration of the two main theories behind muscle cramping: dehydration/electrolyte imbalance and neuromuscular dysfunction due to an imbalance between excitatory and inhibitory nerve impulses.Hyponatremia: Understanding the dangers of hyponatremia, how it can be mistaken for heat stroke, and the importance of balancing water and electrolyte intake during long endurance events.Prevention and Treatment: Discussion on the effectiveness of various cramp remedies, such as electrolyte supplements, spicy drinks like pickle juice, and the importance of training at race intensity to prevent cramps.The Role of Fitness and Strength Training: How better fitness and strength in targeted muscle groups might reduce the risk of cramping during high-intensity efforts.Key Takeaways for Runners:
Experimentation is Key: If youβre prone to cramping, try different strategies such as electrolyte replacement or spicy liquids to find what works best for you.Listen to Your Body: Pay attention to how your body reacts in different conditions and intensities. Adjust your training and race strategies accordingly to minimize the risk of cramping.Stay Hydrated, but Smartly: In hot conditions, ensure you're not just drinking plain water but also replenishing your sodium levels to avoid hyponatremia.Strength Training: Incorporate strength training into your routine to enhance muscle endurance and potentially reduce the risk of cramping during races.Know the Warning Signs of Hyponatremia: Be aware of the symptoms like confusion and imbalance, and ensure you're adequately replacing sodium if youβre sweating heavily during long races.Where to Find Jeff Sankoff:
Website: Tri-Doc CoachingInstagram: @tridoccoachingPodcast: The Tri-Doc Podcast available on Apple Podcasts, Stitcher, Spotify, and more.For MORE Run Smarter Resources πββοΈπ
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π CLICK HERE! πβ¨Get Access to Brodie's Running Research Database!
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These are the paper titles discussed in today's episode:
Paper 1: The Effects of Nordic Hamstring Exercise on Performance and Injury in the Lower Extremities: An Umbrella Review
Paper 2: Running Shoes of the Post-modern Footwear Era: A Narrative Overview of Advanced Footwear Technology
Paper 3: Comparison of Bone Mineral Density of Runners with Inactive Males: A Cross-Sectional StudyFor MORE Run Smarter Resources πββοΈπ
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- & Ways to Work with Brodie π€π
π CLICK HERE! πβ¨Get Access to Brodie's Running Research Database!
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Guest: Patrick McGilvray, Weight Loss Coach for Runners, Host of the Running Lean Podcast, Certified Sports Nutritionist, and Personal Trainer
Episode Overview: In this episode of the Run Smarter Podcast, we welcome back Patrick McGilvray for an in-depth Q&A session on nutrition for runners. Patrick is a seasoned coach who specializes in helping runners achieve weight loss, optimize performance, and navigate the often confusing world of sports nutrition. Whether you're struggling with weight fluctuations during marathon training or curious about intermittent fasting, Patrick offers valuable insights tailored to the everyday runner.
Key Topics Discussed:
Intermittent Fasting for Runners:What is intermittent fasting, and how can it be effectively implemented during marathon training?Understanding the benefits and challenges of fasting while maintaining training intensity.Practical tips for runners on managing hunger and energy levels.Nutrition for Fat Adaptation:The importance of low-carb diets in enhancing fat oxidation and overall endurance performance.How to become fat-adapted and why itβs crucial for runners aiming to lose weight without sacrificing performance.Managing Weight Fluctuations:Why some runners gain weight during marathon training and how to counteract it.The role of carbohydrates in weight management and how to adjust your diet to stay lean.Cravings and Sugar Addiction:Strategies to reduce cravings for sweets and understand the addictive nature of sugar.Practical methods like the 15-minute rule to regain control over your diet.Balanced Diets and Sustainable Eating:Why it's essential to find a diet that works for your body and lifestyle, whether itβs plant-based, paleo, or something else.How Patrickβs own journey from plant-based eating to a more balanced diet improved his health and performance.Key Takeaways:
Intermittent Fasting Can Be Beneficial for Runners: When done correctly, intermittent fasting can help with weight loss and fat adaptation, even during marathon training. The key is not cutting calories but focusing on nutrient-dense, low-carb foods.Fat Adaptation is a Game-Changer: Transitioning to a low-carb diet and becoming fat-adapted can significantly improve endurance and make running easier over time, though it requires patience through the initial adjustment period.Mindful Eating Reduces Sugar Cravings: Understanding the psychological and physiological aspects of sugar addiction can help you make better dietary choices. Taking a break from sugar and using strategies like the 15-minute rule can curb cravings effectively.Strength Training is Essential: Incorporating regular resistance training into your routine is crucial for injury prevention and improving overall running performance. Donβt skip the weights!Personalization is Key: Thereβs no one-size-fits-all diet for runners. What works for one person may not work for another, so itβs essential to experiment and find a nutritional approach that suits your individual needs and goals.Links Mentioned:
Running Lean PodcastRunning Lean Coach WebsiteDr. Mindy Pelz Book - Fast Like a GirlFollow Patrick McGilvray:
InstagramTune in to learn more about optimizing your nutrition as a runner and making informed dietary choices that support your training and weight loss goals.
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Episode Summary: In this insightful episode, we dive deep into the science of breath control and its impact on running performance with James Fletcherβa physiotherapist, exercise physiologist, university lecturer, Olympic trainer, and freedive instructor. James shares his journey from treating world-class athletes to helping his mother manage COPD, leading him to discover the untapped potential of breath training in both health and athletic performance.
Key Topics Covered:
The Science Behind Breathlessness:James explains the complex neurophysiology of breathlessness and how carbon dioxide buildup, over-breathing, and inefficient breathing patterns can limit a runner's performance.Fascinating insights into how breath-holding techniques and even simple actions like tapping your chest can extend your breath-hold capacity by tricking the body.Breath Training for Runners:Discover the importance of training your respiratory muscles, just as you would train your legs, to delay the onset of breathlessness and improve running efficiency.James outlines simple yet effective techniques like nasal breathing and the "fist breath" method to strengthen your breathing muscles without the need for expensive equipment.Practical Tests and Tips:Test your breathing efficiency by running for 10 minutes using only nasal breathing or see if you can hold your breath for over two minutes. These benchmarks help determine if you're over-breathing during runs.Learn the importance of syncing your breath with your foot strike to reduce the work of breathing and improve running rhythm.Debunking Common Myths:James challenges the outdated belief that the respiratory system isn't a limiting factor in performance, showing how proper breath training can significantly enhance your endurance and speed.The importance of maintaining a balance of carbon dioxide in the body for optimal oxygen delivery to muscles during running.The Respiratory Muscle Metaboreflex:Understanding how fatigue in the breathing muscles can divert blood from the exercising limbs to the respiratory system, and how strengthening these muscles can prevent this, allowing for better performance.Connect with James Fletcher:
Instagram: @allaboutbreathing
For MORE Run Smarter Resources πββοΈπ
- Including Free Injury Prevention Courses π©Ήπ
- The Run Smarter Book π
- Access to Research Papers ππ
- & Ways to Work with Brodie π€π
π CLICK HERE! πβ¨Get Access to Brodie's Running Research Database!
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