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In this episode of the RunDNA Podcast, host Doug Adams sits down with special guest Scott Greenberg to discuss optimizing off-season training for runners. They delve deep into strategies for effective rest, recovery, and building strength during the off-season, ensuring you're ready to hit peak performance when it's time to ramp up your training.
Key topics include:
How to use the 2-mile efficiency test to accurately gauge training progress.Avoiding the pitfalls of training at an "aspirational" pace vs. your actual pace.The importance of tracking and logging training data, even during the off-season.Practical approaches to nutrition and mental recovery to maximize performance.How to strike the balance between rest and active maintenance during off-season periods.Whether you're an elite runner or someone who simply loves hitting the trails, this episode is packed with actionable insights to help you train smarter, not harder.
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Explore the cutting-edge world of 3D motion analysis in physical therapy and how it’s changing patient care and outcomes.
Tony Maritato talks with Doug from RunDNA about the many applications of this technology, from gait assessment to performance screening, and how it’s being leveraged in clinics, running stores, and even military recruitment centers. Whether you’re a physical therapist, athletic trainer, or fitness professional, this episode breaks down the benefits and business potential of 3D gait analysis.
Key Topics Discussed:
On-Site PT Applications: How physical therapists are integrating 3D gait analysis into running stores and community events, and structuring revenue models with local partnerships.
Remote PT Models and Upselling: Discussing the potential for remote evaluations and upselling advanced programming options with 3D data.
Comparison Tools for Gait: Comparing footwear impact on gait mechanics with brands like Hoka and
Zero Shoes, and how this technology quantifies these effects.
Clinical Decision-Making and Test-Retest: How 3D motion analysis provides actionable data for PTs, allowing for targeted interventions and quicker adjustments.
Future of PT Recruitment and Retention: Using advanced tools as a recruitment strategy for top talent and providing growth opportunities in clinics.
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In this episode of the RunDNA Podcast, Doug Adams dives into the biomechanics of a triathlete’s running gait with left ankle limitations.
Timestamps:
00:00 - Introduction & Overview
00:07 - Case Study: Triathlete with Left Ankle Limitations
01:30 - Key Indicators in Gait Analysis
02:58 - Overstriding Mechanics & Knee Drive Insights
05:40 - Symmetry Challenges and Body Adaptations
08:22 - Cues for Improving Running Mechanics
10:15 - Off-Season Gait Retraining: Exercises & Tools
12:40 - Final Thoughts & How to Use Biomechanical Data
15:20 - Outro and Where to Learn More
This case study is packed with insights into how injury history, limited joint mobility, and adapted movement patterns impact a runner's stride and gait efficiency. Doug discusses biomechanics in-depth, sharing strategies for gait retraining and the key cues physical therapists can use to optimize a runner's performance and injury resilience.
Through a detailed gait analysis, Doug breaks down the athlete's mechanics using 3D video to identify specific overstriding patterns and compensatory motions. Discover how to integrate biomechanics with clinical insights to enhance movement, performance, and injury prevention in runners—especially those with past surgeries or physical limitations.
Key Points Discussed:
Biomechanical adaptations for runners with ankle limitations
The impact of overstriding on efficiency and injury risk
Practical gait retraining techniques to optimize form
How cues and gait analysis tools improve running mechanics
Key exercises to improve gait in the off-season
Who Should Listen:
This episode is perfect for physical therapists, running coaches, biomechanics enthusiasts, and any runner interested in improving gait mechanics for injury prevention.
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This episode of the RunDNA podcast dives into a crucial yet often overlooked element of training plans that could make a significant difference in your running performance. Host Doug Adams explores why this key aspect is missing from nearly every plan he’s reviewed and why it should be a top priority for athletes. Drawing from his extensive experience with gait analysis, Doug highlights how incorporating this component can transform both training outcomes and injury prevention. Whether you're a coach or runner, you won’t want to miss this discussion.
We'll break down:
How sleep is the ultimate performance enhancerThe importance of hydration and nutrition for post-run recoveryMatching recovery to training intensity'Common recovery mistake runners makeTarget Audience: This episode is perfect for runners, running coaches, and clinicians working with athletes to optimize their performance.
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In this episode, we dive deep into the power of mental preparation in running and how visualization can enhance your performance. Our special guest shares how to conduct a "premortem" to foresee potential challenges and build a strategy to overcome them, whether you're racing in a marathon or setting personal fitness goals. Learn why taking breaks and managing recovery are essential for sustained athletic success. We cover everything from the mental aspects of visualization to physical recovery tips that keep you in peak form.
Key Takeaways:
Discover how a "premortem" strategy can help you anticipate and overcome obstacles.Learn the power of visualization in sports and how it can help you stay calm under pressure.Understand the importance of recovery, how to take breaks effectively, and why it’s crucial for long-term performance.Whether you're a competitive runner, coach, or fitness enthusiast, these insights will help you improve your performance and avoid common pitfalls.
Chapters:
00:00 - Introduction to Mental Toughness in Running
02:20 - What is a "Premortem" and How It Helps Set Goals
06:35 - The Role of Visualization in Race Preparation
10:15 - Handling Unexpected Challenges During a Race
15:30 - The Importance of Taking Breaks and Recovery
18:45 - Gradual Return to Running After a Break
21:15 - Mental Strategies for Maintaining Consistency and Momentum
25:00 - Preparing for Marathons with Mental & Physical Tactics
28:30 - Insights on Coaching and Running Programs with Hammer and Axe
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In this episode of the Run DNA Podcast, Doug Adams shares his journey of overcoming knee pain after a year-long battle with injury. From running a trail race pain-free to developing the Helix 3D Walking Gait Analysis Protocol, Doug dives deep into the lessons he’s learned about injury recovery, consistency, and the importance of controlling stress on the body. Whether you’re an athlete, runner, or a physical therapist working with injured clients, this episode is packed with actionable insights on how to manage and recover from injuries effectively. Learn how to analyze your walking gait, correct imbalances, and build strength to ensure a smooth return to running.
Key Points Discussed:Doug’s injury recovery story: How he ran a race pain-free after months of battling knee pain.Consistency is key: Why steady rehab efforts and gait retraining are essential for long-term recovery.Walking gait analysis: How analyzing walking mechanics plays a critical role in injury recovery.Control all stress: Addressing not just running but everyday movements like walking to reduce stress on the knee. -
In this episode of the RunDNA podcast, host Doug Adams dives deep into a frequently overlooked but crucial aspect of athletic performance: walking gait analysis. Discover how analyzing something as simple as walking can help athletes prevent injuries, optimize their performance, and improve overall movement efficiency.
Whether you're a runner, soccer player, or even a swimmer, walking gait can reveal key biomechanical patterns that translate into better athletic performance. Doug explains how tools like the Helix Red offer real-time insights into walking mechanics and how small adjustments in gait can lead to big changes in running, jumping, and more intense activities.
Key Points Discussed:
Why Walking Gait Matters – Learn why gait analysis is foundational for all athletes, regardless of sport.
The Link Between Walking and Running – Understand how walking biomechanics provide clues to improving athletic performance.
The Role of Gait Analysis in Injury Prevention – Explore how gait issues contribute to overuse injuries and how early identification can help.
Cutting-Edge Gait Analysis Technology – Discover how tools like Helix Red are revolutionizing gait assessment with real-time data.
Key Differences Between Walking and Running – Doug breaks down how walking and running use different motor patterns and the implications of these differences.
0:00 - Introduction
1:05 - Why Gait Matters for Athletic Performance
2:30 - Surprising Benefits of Analyzing Walking Gait
4:10 - Key Differences Between Walking and Running
6:00 - The Role of Gait in Injury Prevention
7:40 - Real-Time Gait Analysis Tools (Helix Red)
9:15 - How to Improve Walking Mechanics
10:20 - Final Thoughts: Walking Gait as a Proactive Tool for Athletes
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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
RunDNA YouTube
RunDNA app
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
RunDNA
RunDNA YouTube
RunDNA app
RUNDNA Education
RUDNA Community Forum
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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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