The Physical Performance Show

Christie Aschwanden is the Lead Writer for Science at 538 and a Health Columnist for the Washington Post. Christie is also a frequent contributor to the New York Times, a contributing Editor for Runner’s World and a contributing writer for Bicycling. Christie’s work appears in dozens of publications including Discover, Slate, Proto, Consumer Reports, New Scientist, More, Men’s Journal and NPR.ORG and the Oprah Magazine. What gives Christie’s work and in particular this New York Times Best Selling Book “Good to Go” such credibility is that Christie has been a lifetime athlete herself. Christie has raced in Europe and North America on the Team Rosendall Nordick Ski Racing Squad. She is also a lifetime runner and has been an avid cyclist as well. Her book ‘Good to Go’, is really exploring how to aid sleep, rest like a champion. Christie approaches the current explosion which as she terms recovery industrial complex of products and services that sprung up across the last 5 or so years. We’ve all seen the explosion of recovery strategies, recovery centres, compression boots, hot cold baths, cryotherapy chambers, infrared soreness, you name it we’ve all seen and been exposed. In Good to Go, Christie explores what’s known about recovery for athletes across an evidence continuum, from gimmicky right through the tried, tested and proven benefits of sleep for the athlete. During this episode, we discuss the importance of monitoring your mood day to day, why prioritising sleep is just so crucial, the reason why we often cling to unproven debunked recovery modalities, the underlying drivers for this boom in recovery products and services, the perils of getting recovery wrong as an athlete in developing over training syndrome. Christie outlines some of the pitfalls of modern sports science research and Christie debunks just a few of the myths and mistaken beliefs that athletes for generations have held onto around things such as hydrating throughout endurance, refuelling post exercise, the use of ice for sports injuries and recovery. The evidence base for and against common recovery rituals such as stretching and foam rolling and so much more. SUBSCRIBE NOW! This episode is sponsored by fisiocrem fisiocrem is a topical massage cream containing natural plant based ingredients, ideal for the temporary relief of muscular aches and pains. If you’re conscious of what you put on your body, you’ll be happy to know that fisiocrem does not contain parabens or hydroxybenzoates. fisiocrem can be found Australia-wide at your local Coles, chemist or health store, as well as on their online shop. fisiocrem are offering a 20% discount to listeners of The Physical Performance Show. Use the coupon code POGO when you shop at fisiocrem.com.au to redeem this special offer. Hurting sucks, and fisiocrem has got your back!   _____ If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes. Jump over to POGO Physio - www.pogophysio.com.au for more details Follow @Brad_Beer Instagram, Twitter, and Snapchat Please direct any questions, comments, and feedback to the above social media handles.

23 year old Jack Rayner was one of the 41 pace runners that played the important role in Eliud Kipchoge’s historic 1:59:40.2 marathon run in Vienna on the 12th October.  At the time of recording Jack has tasted success in the Gold Coast Airport Marathon, The Sunshine Coast Half Marathon and the Cardiff Half Marathon. Jack’s current PB across this distance is 1:01:01 and in the London 2019 marathon Jack debuted with an impressive 2:11:06 placing 14th and running Athletics Australia qualifying time for the Tokyo 2020 Olympic Games. Jack trains under the super coach Nic Bideau of The Melbourne Track Club and as mentioned, Jack gained some real attraction internationally when he was the lead pace runner, running at the front on the far right side of Eliud Kipchoge for both the first 5km and also the last 5km of the historic INEOS 1:59 Challenge. During this episode we start by exploring the role that Jack played in Eliud Kipchoge's historic INEOS 1:59 challenge run, we touch on Jack’s preparation for the marathon, some of his favourite sessions, Jack survives the performance round, outlines his 3 top tips for marathon performance, how he fuels the marathons and of course the highs, lows and learnings of his career.   SUBSCRIBE NOW! This episode is sponsored by fisiocrem fisiocrem is a topical massage cream containing natural plant based ingredients, ideal for the temporary relief of muscular aches and pains. If you’re conscious of what you put on your body, you’ll be happy to know that fisiocrem does not contain parabens or hydroxybenzoates. fisiocrem can be found Australia-wide at your local Coles, chemist or health store, as well as on their online shop. fisiocrem are offering a 20% discount to listeners of The Physical Performance Show. Use the coupon code POGO when you shop at fisiocrem.com.au to redeem this special offer. Hurting sucks, and fisiocrem has got your back!   _____ If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes. Jump over to POGO Physio - www.pogophysio.com.au for more details Follow @Brad_Beer Instagram, Twitter, and Snapchat Please direct any questions, comments, and feedback to the above social media handles.

This Episode is an Expert Edition and is Part 2 of the discussion from last weeks episode 184 which features US based Physical Therapist Chris Johnson and on this weeks episode 185, the conversation continues with Chris Johnson plus also his colleague US Kentucky based Physical Therapist, Nathan Carlson. By way of dual bio Chris Johnson is an avid endurance athlete and Ironman Triathlon competitor himself, a highly esteemed and respected Physical Therapist and Owner of zerenpt.com.  Likewise Nathan Carlson is a highly respected and sought after Physical Therapist, Owner of runningmateKC.com, a Kentucky based practice focusing on endurance athletes of all ages and abilities from Olympic hopefuls to recreational runners. Combined Nathan and Chris have an extraordinary level of expertise in managing bone stress injuries in endurance athletes and on this episode the conversation is focused on rehabilitation and management of bone stress injuries for endurance athletes. As mentioned last week, approximately 10% of all sports medicine presentations relate to bone stress injuries. It’s hard not to know someone in your training circle who has incurred one whether it is a tibial or a shin based stress reaction, a thigh based femoral or a foot based stress reaction or fracture. It’s an important topic for all endurance athletes and to all athletes in general. Tune in on this episode, an exploration of managing and rehabilitating the bone stress injury with particular emphasis on runners. SUBSCRIBE NOW! This episode is sponsored by fisiocrem fisiocrem is a topical massage cream containing natural plant based ingredients, ideal for the temporary relief of muscular aches and pains. If you’re conscious of what you put on your body, you’ll be happy to know that fisiocrem does not contain parabens or hydroxybenzoates. fisiocrem can be found Australia-wide at your local Coles, chemist or health store, as well as on their online shop. fisiocrem are offering a 20% discount to listeners of The Physical Performance Show. Use the coupon code POGO when you shop at fisiocrem.com.au to redeem this special offer. Hurting sucks, and fisiocrem has got your back!   _____ If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes. Jump over to POGO Physio - www.pogophysio.com.au for more details Follow @Brad_Beer Instagram, Twitter, and Snapchat Please direct any questions, comments, and feedback to the above social media handles.

Chris Johnson is a highly regarded and esteemed Physical Therapist based in Seattle, USA. Chris is an avid endurance triathlete, a two time Kona Hawaii Ironman qualifier and a Certified Triathlon Coach. Chris is also extensively published in medical literature and has a monthly column on Ironman. In addition to that Chris has a fantastic YouTube Channel and is the co-host of the Runners Zone, a great podcast on all things clinical for practitioners and runners alike and it is this great mix of personal endurance based sports and knowledge and his distinct gift for treating endurance athlete runners that made Chris a fitting  guest to explore this Expert Expedition on all things bone stress injuries.  During this expert edition we discuss all things bone stress injuries, including the diagnosis and assessment of them, concepts such as hitting peak bone mass through the developmental years, how and why runners including myself succumb at times to runners stupidity syndrome, why it is important to tinker with only one variable at a time with return to run programs, debunking some common myths around bones and running and loading. SUBSCRIBE NOW! This episode is sponsored by Fasciitis Fighter Fasciitis Fighter feet are happy feet! The Fasciitis Fighter is a unique exercise device designed by an Australian Physiotherapist which replaces the hassle of the rolled up towel in the evidence based High-load strength training protocol for persistent plantar Fasciitis. Used by thousands of health practitioners around the world as well as professional sports team including teams in the AFL, NFL and NBA to name a few. The Fasciitis Fighter is fast becoming a go to product in the management of plantar fasciitis. Find out more at www.fasciitisfighter.com.au or follow them on Instagram and FB on the handle @fasciitisfighter.  _____ If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes. Jump over to POGO Physio - www.pogophysio.com.au for more details Follow @Brad_Beer Instagram, Twitter, and Snapchat Please direct any questions, comments, and feedback to the above social media handles.

Ellie Pashley is an Australian up and coming Distance Running Star, based in Torquay, Victoria. At the time of recording, Ellie had just been home 7 days from her debut World Championship, where Ellie clocked a wonderful PB of 31:18 in the Women's 10,000m finishing in 13th Place and running a Tokyo 2020 Australian Athletics Olympics qualifier in the process. In addition, Ellie is also a City to Surf Australia Winner and boasts PBs of 69:14 in the Half Marathon and 2:26 across the full marathon. Ellie's half marathon time makes her the 7th fastest Australian all-time Runner and Ellie's 2:26 marathon places her squarely in Australia's Top 20 all-time runs. Ellie is coached by Australian Distance Running Representative Julian Spence co-host of Inside Running and himself a 2:16 marathoner. During this episode you will hear Ellie share around her highs, lows and learnings from her running career to date. Ellie is also a practising Physiotherapist, so we touch on how those skills have helped Ellie remain injury free in recent years. Ellie outlines her top 3 tips to running PBs, survives the performance round, issues a Physical Challenge for the Week and much more. SUBSCRIBE NOW! This episode is sponsored by Steigen Steigen is an Australian Company founded by former Australian Representative Louis Rowan. Steigen makes high quality running, cycling and triathlon apparel designed with performance in mind. Steigen’s socks are One Size Fits All, in over 30 colours and 5 different lengths. Sold in over 450 stores worldwide and in 15 countries. If you haven’t tried Steigen yet, do it! Your feet will thank you for it.  Their combination of Italian lycra, nylon, and blister free comfortable design features make walking, running and cycling a treat for your feet!   Use the code steigenperformance15 for 15% OFF Steigen Socks from now until 1st December at www.steigen.com.au _____ If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes. Jump over to POGO Physio - www.pogophysio.com.au for more details Follow @Brad_Beer Instagram, Twitter, and Snapchat Please direct any questions, comments, and feedback to the above social media handles.

Adam Meakins aka The Sports Physio is a Physiotherapist, a strength and conditioning specialist and an extended scope practitioner in both the National Health Service and private practice in Hertfordshire, England. Throughout his career Adam has worked in many roles including professional sport and has been fortunate to work with and learn from some of the world’s leading shoulder authorities and experts. Adam has helped a wide and diverse range of people from professional athletes to the general public and understands the importance of a robust progressive rehabilitation being integral to the recovery of injury and optimisation of the body throughout life. Adam strongly believes in a no-nonsense, simple, practical and evidence-based approach to therapy and the physiotherapy profession. Adam has been actively involved in a number of clinical research projects, he has published papers in peer-reviewed journals and has also written a chapter for the latest edition of the Bestselling Sports medicine book Brukner and Khan’s Clinical Sports Medicine. During this expert edition we explore the unstable or loose shoulder with Adam Meakins. We examine the categories of an unstable or loose shoulder, the worn, the born and the torn loose shoulder, dislocations on the football field or some of those ugly party tricks that your friends do when they can turn themselves into seemingly impossible positions. This is an episode that explores great principles on how to maintain a healthy shoulder across your lifespan, common mistakes people make in training shoulders and so much more. SUBSCRIBE NOW! This episode is sponsored by fisiocrem fisiocrem is a topical massage cream containing natural plant based ingredients, ideal for the temporary relief of muscular aches and pains. If you’re conscious of what you put on your body, you’ll be happy to know that fisiocrem does not contain parabens or hydroxybenzoates. fisiocrem can be found Australia-wide at your local Coles, chemist or health store, as well as on their online shop. fisiocrem are offering a 20% discount to listeners of The Physical Performance Show. Use the coupon code POGO when you shop at fisiocrem.com.au to redeem this special offer. Hurting sucks, and fisiocrem has got your back!   _____ If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes. Jump over to POGO Physio - www.pogophysio.com.au for more details Follow @Brad_Beer Instagram, Twitter, and Snapchat Please direct any questions, comments, and feedback to the above social media handles.

Assoc Prof Patrick Weinrauch is an Orthopaedic Surgeon who exclusively manages hip joint disorders in adults. A significant proportion of Dr Weinrauch’s private practice is dedicated to the management of active people with hip disorders who wish to maintain high activity levels and function in both sporting and lifestyle recreational pursuits. Associate Professor Weinrauch is a Fellow of the Royal Australasian College of Surgeons and a Fellow of the Australian Orthopaedic Association. Dr Weinrauch is currently appointed as Deputy Editor at the International Journal of Advanced Joint Reconstruction, a Member of the Australian Arthroplasty Society, Australian Medical Association and Australian Society of Orthopaedic Surgeons. Dr Weinrauch has been a competitive cyclist himself and on the eve of this recording, he was preparing to leave Australia for Switzerland to tackle the mighty Matterhorn. In addition, Dr Weinrauch last year attempted Everest on a set of stairs in Brisbane. So this is a Surgeon who absolutely gets the need and the drive to be at one's physical best. During this episode, we take a deep dive into the world of common hip joint presentations and the role that surgery may or may not have in managing these conditions. SUBSCRIBE NOW! This episode is sponsored by fisiocrem fisiocrem is a topical massage cream containing natural plant based ingredients, ideal for the temporary relief of muscular aches and pains. If you’re conscious of what you put on your body, you’ll be happy to know that fisiocrem does not contain parabens or hydroxybenzoates. fisiocrem can be found Australia-wide at your local Coles, chemist or health store, as well as on their online shop. fisiocrem are offering a 20% discount to listeners of The Physical Performance Show. Use the coupon code POGO when you shop at fisiocrem.com.au to redeem this special offer. Hurting sucks, and fisiocrem has got your back!   _____ If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes. Jump over to POGO Physio - www.pogophysio.com.au for more details Follow @Brad_Beer Instagram, Twitter, and Snapchat Please direct any questions, comments, and feedback to the above social media handles.

Episode 180 of The Physical Performance show features Australian Distance Running Star, Milly Clark.    Milly’s running career spans a decade plus and Milly ran her first official marathon in 2015 in Amsterdam where she qualified for the 2016 Rio Olympic Games representing Australia, this has lead to her running in the recent Gold Coast Marathon to qualify for the Tokyo Olympic games with 2:28:08. Milly completed a Master's Degree in Nutrition from the University of Sydney and during this episode shares some fantastic insights around fuelling for marathons, the challenges with disordered eating amongst recreational competitors and Elite distance runners, we continue the conversation having started from several episodes to go around energy availability for endurance athletes. In addition to Milly sharing her careers highs, lows and learnings we also discuss Milly's Profession as a Dietitian, working at Physio TAS in Tasmania. Milly brings a great mix of professional athlete insights and also a health professionals insights to all things physical best performance, health, and well-being. SUBSCRIBE NOW! This episode is sponsored by fisiocrem fisiocrem is a topical massage cream containing natural plant based ingredients, ideal for the temporary relief of muscular aches and pains. If you’re conscious of what you put on your body, you’ll be happy to know that fisiocrem does not contain parabens or hydroxybenzoates. fisiocrem can be found Australia-wide at your local Coles, chemist or health store, as well as on their online shop. fisiocrem are offering a 20% discount to listeners of The Physical Performance Show. Use the coupon code POGO when you shop at fisiocrem.com.au to redeem this special offer. Hurting sucks, and fisiocrem has got your back!   _____ If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes. Jump over to POGO Physio - www.pogophysio.com.au for more details Follow @Brad_Beer Instagram, Twitter, and Snapchat Please direct any questions, comments, and feedback to the above social media handles.

Clare Minahan is an Associate Professor and Accredited Exercise Physiologist residing at Griffith University Sport Physiology and Performance Centre on the Gold Coast. Clare is a Prolific Researcher and sought out expert when it comes to all considerations for the female athlete. Clare consults with the Queensland Academy of Sport, Swimming Australia, the Gold Coast Suns AFL Football Club and has worked with numerous world and national champion athletes. On this expert edition Clare shares around the relative lack of knowledge regarding female athlete considerations. Clare shares around the potential effects of a female athlete’s menstrual cycle, hormonal contraception, effective pregnancy on performance injury and illness. Clare speaks about relative energy deficiency in sports for female athletes, key information for coaches and health professionals in working with the female athlete and outlines key performance strategies for getting the best performance as a female. This is not to be missed regardless of your gender so get ready to learn and enjoy from Dr Clare Monahan on this expert edition. SUBSCRIBE NOW! This episode is sponsored by fisiocrem fisiocrem is a topical massage cream containing natural plant based ingredients, ideal for the temporary relief of muscular aches and pains. If you’re conscious of what you put on your body, you’ll be happy to know that fisiocrem does not contain parabens or hydroxybenzoates. fisiocrem can be found Australia-wide at your local Coles, chemist or health store, as well as on their online shop. fisiocrem are offering a 20% discount to listeners of The Physical Performance Show. Use the coupon code POGO when you shop at fisiocrem.com.au to redeem this special offer. Hurting sucks, and fisiocrem has got your back!   _____ If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes. Jump over to POGO Physio - www.pogophysio.com.au for more details Follow @Brad_Beer Instagram, Twitter, and Snapchat Please direct any questions, comments, and feedback to the above social media handles.

Dr Trent Stellingwerff is an experienced researcher having published more than 40 peer reviewed scientific publications. Trent is currently on the Editorial Board for the International Journal of Sports Physiology and Performance along with the International Journal of Sports Nutrition and Exercise Metabolism. Trent has co-authored 6 book chapters focusing on the role that nutrition can play in supporting elite athletes performance including a chapter on Nutrition for the endurance Athlete for the newest version for the IOC Sports Nutrition Encyclopedia. During this episode, Trent shares around fuelling for the endurance athlete, current best practices, the differences required for the elite vs. recreational runner athlete, ketogenic vs carbohydrate-based fuelling, intake strategies for optimising endurance performance whilst racing and training, the concept of body composition periodisation in the all-important topic of energy availability for the athlete and the consequences on both the health of the athlete and also the performance of the athlete when energy availability is deficient. We discuss the emerging awareness of the condition known as REDS (Relative Energy Deficiency in Sports) it's pertinent information for every listener who is trying to pursue their own best physical performance. Trent also shares around getting the energy balance right as an athlete can really set an athlete up for success. SUBSCRIBE NOW! This episode is sponsored by fisiocrem fisiocrem is a topical massage cream containing natural plant based ingredients, ideal for the temporary relief of muscular aches and pains. If you’re conscious of what you put on your body, you’ll be happy to know that fisiocrem does not contain parabens or hydroxybenzoates. fisiocrem can be found Australia-wide at your local Coles, chemist or health store, as well as on their online shop. fisiocrem are offering a 20% discount to listeners of The Physical Performance Show. Use the coupon code POGO when you shop at fisiocrem.com.au to redeem this special offer. Hurting sucks, and fisiocrem has got your back!   _____ If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes. Jump over to POGO Physio - www.pogophysio.com.au for more details Follow @Brad_Beer Instagram, Twitter, and Snapchat Please direct any questions, comments, and feedback to the above social media handles.