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- In this episode, Doug Adams talks with Paul Drumheller, a physical therapist with over 30 years of experience in orthopedics and sports medicine.
- Paul discusses his journey of developing and evolving the "When the Feet Hit the Ground, Everything Changes" course, which focuses on understanding foot and ankle biomechanics.
- They dive deep into the importance of assessing mid-tarsal joint stability, the limitations of static foot posture assessments, and how to effectively translate mobility into functional movement.
- Paul shares his approach to treating common foot and ankle conditions, including his go-to exercises and taping techniques.
- The conversation explores the role of technology in assessment and treatment, the value of test-retest measurements, and the challenges of engaging patients in the geeky side of foot biomechanics.
- Paul shares insights on his transition towards retirement and his passion for continuing education and mentorship in the physical therapy community.
More resources:
RunDNA Newsletter
RunDNA
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RUNDNA Education
RUDNA Community Forum
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We dive into the three most common running form mistakes we see and how you can fix them. Whether you're a seasoned runner or just starting out, understanding these common errors and their solutions can help you avoid injuries and improve your performance.
Join us as we explore:
BouncerWeaverGlute AmnesiacLearn how to identify these issues in your running form and get practical tips on how to correct them. Don't forget to like, comment, and subscribe for more running tips and advice!
More resources:
RunDNA Newsletter
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In this episode, we dive deep into the common issue of anterior knee pain among runners. Our experts share valuable insights and practical solutions to help you understand, manage, and overcome this condition.
Key Points Discussed:
The importance of ankle mobility and its impact on knee pain.Effective mobilization techniques for restoring dorsiflexion.Strengthening the posterior chain to alleviate anterior knee pain.The role of loading and tissue capacity in preventing knee injuries.Utilizing gait analysis to identify and correct running form issues.Special Guests:
Scott Greenberg, PT, specialist in sports rehabilitation and performance. -
We dive deep into the fascinating world of collapsing mechanics in runners. Join us as we explore how to identify and address collapse in the foot, ankle, and hip to enhance performance and prevent injuries.
Main Topic/Theme: We discuss the intricate details of collapsing mechanics in runners, shedding light on the sources of collapse and the best strategies to address these issues effectively.
Key Points Discussed:
Identifying Collapse Mechanics: Learn how to spot the signs of collapse in runners, focusing on critical areas such as the foot, ankle, and hip.Mobility vs. Stability: Understand the importance of differentiating between mobility and stability issues and how they contribute to collapsing mechanics.Strategies for Addressing Collapse: Discover effective methods for improving postural awareness, gait retraining, and strengthening exercises to combat collapse.Preventing Injuries: Gain insights into the potential injuries caused by collapsing mechanics and how to prevent them through targeted interventions.Strengthening and Mobility Exercises: Explore the role of specific exercises in managing collapsing mechanics and enhancing overall running performance.Guest:
Scott Greenberg, PT, DPT, CSCS, Certified Running Gait Analyst -
We chat with sports nutritionist Kelly Rossi MS, RD, LDN. She explains that under fueling is rampant among runners, especially at higher mileages.
Kelly is a registered dietitian and the Director of Performance Nutrition for University of Delaware Athletics.
Kelly brings a host of experience working with athletes of all sports and experience levels.
She will discuss fueling strategies for runners to optimize performance and enhance recovery.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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Welcome to the latest episode of the RUNDNA Podcast! In this episode, hosts Doug Adams and Scott Greenberg delve into the transformative power of Blood Flow Restriction (BFR) training beyond its traditional use for hypertrophy.
Discover how BFR can enhance aerobic capacity, aid in recovery, and revolutionize endurance training for runners and athletes alike.
Key Points Discussed:
Introduction to BFR Training: Doug and Scott introduce Blood Flow Restriction (BFR) training and its traditional use for hypertrophy.Beyond Hypertrophy: Explore how BFR can be used to enhance aerobic capacity and aid in endurance training.Research Insights: Discussion on recent studies and findings supporting the use of BFR for aerobic training and recovery.Practical Applications: How runners and athletes can integrate BFR into their training routines for maximum benefit.Safety and Contraindications: Important considerations and safety measures for effective and safe BFR training.More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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In this episode of the RunDNA podcast, host Jimmy McKay interviews Doug Adams, the creator of the 100 Happy Healthy plan, to discuss how movement is essential for achieving a long, happy, and healthy life.
Doug shares his vision and the mission of RunDNA, focusing on how education, technology, and proactive approaches to movement can help everyone live to be 100 years old, happy, and healthy.
**Key Points Discussed:**
- The concept and mission of the 100 Happy Healthy plan.
- The importance of movement for longevity and overall health.
- Doug's personal journey and experiences with endurance sports.
- The role of education and technology in promoting healthy lifestyles.
- How to proactively approach movement to avoid injuries and improve quality of life.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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Chip Hawkins started his athletic career as a competitive cyclist and triathlete.
While training for events like the Boston Marathon, he became frustrated with the limitations of existing hardware and software for tracking performance data. This spurred him to start Wahoo Fitness, beginning as a hobby project building iPhone-connected sensors.
We discuss Wahoo's journey creating products like the Kickr smart indoor bike trainer and now the KICKR RUN treadmill. Chip talks about designing for his own training needs and bringing innovations like free run mode to treadmills.
He shares the vision behind the simple yet powerful Wahoo ecosystem as they break into new areas of connected fitness.
Whether you're a pro athlete or weekend warrior, you'll be inspired by Chip's passion for bringing a better training experience through smart design.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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Dr. Bradley Bley joins us to discuss the breadth of regenerative medicine beyond stem cells. We explore how therapies like platelet rich plasma, shockwave, and exercise harness the body's innate healing abilities. Dr. Bley provides his perspective on using regenerative options to treat injuries based on a biomechanical evaluation. We debate shockwave as a preventative measure and dive into the latest research on exosomes versus stem cells. Learn how regenerative medicine goes beyond injections to comprehensively restore function.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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Scott and Doug discuss their system for categorizing running gaits into five main types - overstriders, collapsars, bouncers, weavers, and glute amnesiacs.
They explain how these categories help simplify analysis of complex biomechanics for both clinicians and runners.
They highlight traits of the various categories, common associated injuries, and strategies to address faulty mechanics that could lead to pain or dysfunction. They stress the importance of ongoing gait analysis to understand how cues and environments impact form.
Whether you're a clinician helping injured runners or an athlete looking to optimize performance, this episode will equip you with an accessible framework for assessing and correcting running form.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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On this episode of the podcast, pelvic health physical therapist Liesle Elsey joins us to discuss the relationship between running mechanics, injury, and pelvic floor dysfunction. We cover how improper running form can lead to issues like urinary incontinence and low back pain, especially in female runners. Liesle explains how she uses 3D motion analysis to evaluate runners and identify form deficiencies from the ground up. We discuss the importance of improving mechanics while also addressing the underlying pelvic floor dysfunction.
Liesle provides insight into common movement pattern issues she sees and how to categorize runners to determine appropriate treatment plans. Whether you're a runner who deals with leaks when you run or a clinician looking to better help injured runners, don't miss this informative episode.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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In this episode, American 5000m runner Drew Hunter joins us for an update on his training and outlook ahead of the US Olympic Trials.
Drew discusses his recent strong races and credits his improved mental approach and training consistency for his success so far this year. He talks about focusing on threshold runs over flashy workouts, as well as his goals to break the American 5K record in an upcoming race in Germany.
Drew also shares details on his training heading into the Trials and plans to continue his steady buildup. We also get an update from Evan Jager on his preparation and use of lactate testing to guide his training paces.
Tune in for insights into Drew's consistent approach to training and racing this season as he aims for his fastest times yet at the Trials.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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In this episode, you'll learn the benefits of cooling down after a run. How our host used to think long cool downs were very important based on his experience and observing pro runners.
However, when he looked at the research, he found less evidence supporting major performance benefits from active cool downs.
He then explains why the research may not tell the whole story - the studies use different types of active recovery than typical runners do. The host argues we should focus on a practical approach instead - doing a cool down if it helps restore normal movement patterns and mobility. He also recommends continuing movement and avoiding long periods of sitting still after a hard workout to aid recovery.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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Expert physical therapist Scott Greenberg details his approach to treating Achilles ruptures.
He compares surgical repair methods and timelines for recovery milestones like initiating range of motion, weight bearing, strengthening, walking, running, and returning to sports.
Scott emphasizes the importance of protecting the repair early on while also stimulating blood flow and movement.
He incorporates innovative techniques like blood flow restriction training to maximize rehabilitation gains.
Listen to understand the nuances of Achilles recovery and learn how to safely get back to full function after this significant injury.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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Join search engine optimization expert, Jared Tangir, as he discusses the basics of SEO and marketing principles for running professionals looking to enhance their business.
Full video of the webinar is available here.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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Nathan Brown joins the show to discuss his journey into running and coaching.
We talk about the lessons he's learned from picking up running later in life, his philosophy on injury prevention and patience in training, and why he loves working with runners.
Nathan also shares his criteria for recommending running shoes to athletes, including considering past preferences, injury history, and observing mechanics. Stay tuned for insights on cultivating a lifelong love of running!
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
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RUNDNA Education
RUDNA Community Forum
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In this captivating episode of Run DNA Podcast, host Doug Adams sits down with Jay Dicharry, an internationally recognized biomechanics expert and author. Delving into the intricacies of running mechanics, injury prevention, and performance enhancement, Jay shares groundbreaking insights from his extensive research and clinical experience.
From the importance of individualized gait analysis to the latest in footwear technology and rehabilitation strategies, this episode is a treasure trove of knowledge for runners, coaches, and clinicians alike. Whether you're aiming to improve your personal best, recover from an injury, or simply run more efficiently, Jay's expert advice and practical tips will help you achieve your goals while keeping your body strong and healthy.
Join us for an enlightening discussion that bridges the gap between science and application, making the complex world of running biomechanics accessible to all.
More from Jay: https://anathletesbody.com/
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Scott Greenberg and Doug Adams provide a thorough overview of medial tibial stress syndrome (MTSS).
They explain what causes this common running injury that affects the shin area, how to diagnose it, and most importantly, how to treat it.
They debate the best treatment strategies, with a focus on modifying training load, improving running mechanics through gait analysis, using orthotics/shoes, and targeted strengthening exercises.
Scott and Doug share real-world examples of effective exercises and emphasize the critical role recovery plays. If you want to better understand MTSS and learn how to resolve shin splints and shin pain, don't miss this informative and engaging discussion.
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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Scott Greenberg and Doug Adams outline the key strength training facts every runner should know.
They discuss the importance of strength work to prevent injury, improve performance, and complement running.
Topics covered include lifting weights vs bodyweight exercises, unilateral vs bilateral movements, maintaining strength-to-weight ratio, allowing for rest and recovery, foot and ankle strength, and tailoring training to your specific running needs.
Whether you're new to strength training or looking to optimize your existing workouts, don't miss their top five essential tips.
Key Takeaways:
1. You need to do strength - Running does not increase strength
2. Exercise prescription matters - lifting heavy is beneficial
3. Its about demand, and not looking like running
4. Load Unilaterally
5. Lifting does not mean you will get heavier - strength to weight ratio
6. A little bit goes a long way when you are consistent
7. It is not cross training, take the rest
8. 50% to maintain
9. Don’t neglect the foot
10. Jumping is important, once you have base strength
More resources:
RunDNA Newsletter
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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Doug welcomes Drew Hunter, a figure often hailed as the "Kobe Bryant of running," to share his extraordinary journey in the world of competitive running. From shattering the high school mile record with a stunning 3:57.81 in 2016 to his memorable performances at the Penn Relays and his transition to professional running straight out of high school, Drew's story is one of relentless dedication, groundbreaking achievements, and the spirit of resilience.
Drew Hunter, a founding member of Tinman Elite and a celebrated adidas athlete, delves into the highs and lows of his career, including his national championships victories and the personal growth that running has fostered beyond the track. Beyond his accolades, Drew's journey is a testament to the power of genuine care, perseverance, and the unwavering support of family and friends in the pursuit of one's dreams.
Insights into pre-race routines, favorite and most challenging races, and perspectives on fatherhood and its impact on his career.
This episode is not just about the miles and the sweat; it's about the heart of a runner who has lived through the euphoria of victories and the lessons of setbacks.
Whether you're a seasoned runner, a sports enthusiast, or someone looking for a dose of inspiration, Drew's story will resonate, motivate, and perhaps, redefine your understanding of what it means to run with purpose.
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