s4/e29 Rewiring Your Brain & Body for Better Running with Jay Dicharry, MPT, SCS
Aug 15, 2024
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Join biomechanical expert Jay Dicharry as he unveils secrets to better running and injury prevention. With a rich background in physical therapy and sports clinical specialization, Jay emphasizes that quality movement is essential. He explains why mobility, stability, strength, and power are crucial for running success. Learn how to optimize movement patterns and the importance of neural feedback for recovery. Jay shares tailored strategies for runners of all ages, encouraging comprehensive training for sustained performance.
Understanding and enhancing individual biomechanics is essential for improving running efficiency and preventing injuries.
Strength training should be integrated into running regimens to maintain muscle mass and boost overall performance and durability.
Focusing on sensory feedback and refining movement patterns can significantly improve proprioception and lower the risk of injury.
Deep dives
The Importance of Understanding Running Mechanics
Understanding how the body moves when running is crucial for improving efficiency and performance. The concept of 'running rewired' focuses on training the brain to enhance movement patterns rather than simply correcting running form. This involves recognizing that each runner has their unique biomechanics and efficiency cannot be achieved through one-size-fits-all solutions. Therefore, individual assessments of mobility and strength are essential to tailor approaches that eliminate inefficiencies and help runners achieve their best form.
Plan A vs. Plan B Running Form
Runners often gravitate towards a default 'Plan B' form, which means they run the best they can with their existing mobility, strength, and coordination. The discussion around whether to alter running form should shift from a binary choice to a focus on enhancing one's current capabilities, termed 'Plan A.' Improvement in running form is attainable through increased strength, mobility, and awareness, but it necessitates awareness of one's current physical state. By improving foundational movement skills, runners can transition from 'Plan B' to a more effective and efficient 'Plan A'.
The Role of Neurological Feedback in Running
Nerve signals play a significant role in how the body perceives and responds to its position in space, which directly affects running mechanics. Runners are often unaware of how sensory feedback is shaped by prior injuries or conditions, such as an ankle sprain, impacting their ability to respond efficiently. Engaging in exercises that focus on refining sensory input helps runners relearn movement patterns to compensate for prior injuries. Thus, improving an athlete's sense of proprioception leads to better performance and lower injury risk.
Strength Training and Its Significance for Runners
Incorporating strength training into a running regimen is vital for maintaining muscle mass and preventing injuries, particularly as runners age. While running builds cardiovascular fitness, it does not effectively increase muscle strength or bone density, which are crucial for performance. Therefore, dedicating two strength training sessions per week can significantly improve running economy and overall durability. Many runners mistakenly believe that sacrificing run time for strength workouts is counterproductive, but the reality is that these complementary exercises yield greater long-term results.
The Shift to a Holistic Running Approach
Runners are encouraged to adopt a holistic approach to their training, acknowledging that every aspect of their life impacts performance. The focus should not solely be on the number of miles run each week but also on integrating strength, mobility, and recovery practices. The distinction between 'cross-training' and 'complementary training' is vital; the latter is more aligned with achieving specific running goals. This comprehensive training philosophy ensures that runners achieve a balanced development and can translate their efforts into improved race performances.
Get ready to level up how your body MOVES! In this episode, biomechanical expert Jay Dicharry dives deep into the art and science of running with the second edition of his book, Running Rewired (seriously, go buy it), breaking down why movement quality is the secret sauce to staying injury-free and improving your form. Jay explains why mobility, stability, strength, and power aren't just buzzwords—they're the building blocks of skilled movement. He also shares his thoughts on the importance of tuning into your body's neural feedback and how focusing on one aspect of form at a time can make all the difference. Whether you're an office-bound runner or just looking to polish your stride, this conversation is packed with practical tips and insights to help you move better, run better, and feel better. Tune in and learn how to build a strong foundation for your running journey!
GUEST BIO:
Originally from New Orleans LA, Jay completed the Masters of Physical Therapy degree at Louisiana State University Medical Center and is a Board- Certified Sports Clinical Specialist. Jay built his international reputation as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia. Through this innovative venture, Jay was able to blend the fields of clinical practice and engineering to better understand and eliminate the cause of overuse injuries in endurance athletes. His unique approach goes outside the traditional model of therapy and aims to correct imbalances before they affect your performance.
Jay literally wrote the book on running gait assessments: he is author of "Running Rewired" and "Anatomy for Runners", writes columns for numerous magazines, and has published over thirty professional journal articles and book chapters. Jay has had an active research career, teaches nationally, and consults for numerous footwear companies, the US Air Force, USA Track and Field, and USA Triathlon. His ongoing research focus on footwear and the causative factors driving overuse injury continues to provide him cutting edge knowledge to educate and provide patients with an unmatched level of innovation and success. Having taught in the Sports Medicine program at UVA, he brings a strong bias towards patient education, and continues to teach nationally to elevate the standard of care for Therapists, Physicians, and Coaches working with endurance athletes.
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