The Run Smarter Podcast

Learn more about Brodie's Research Database & AI Assistant 📄🔍Episode Summary:In this episode of the Run Smarter Podcast, we delve into the fascinating world of mental preparation with Bence Kelemen, a PhD candidate at the Hungarian University of Sports Sciences and national-level 800m runner. Bence recently published groundbreaking research exploring mental preparation in runners, highlighting gender differences, competition levels, and psychological training effects on performance.What You’ll Learn in This Episode:The Role of Mental Preparation: How mental training can enhance performance and why it’s as important as physical preparation.Key Findings from Bence’s Research: Gender differences in self-talk strategies, the importance of mental readiness, and why recreational runners can mentally prepare as effectively as elite athletes.Practical Takeaways for Everyday Runners:Pre-Race: Techniques to calm pre-competition nerves, like diaphragmatic breathing and box breathing.During the Race: Strategies like visualization, breaking the race into smaller sections, and positive self-talk to overcome fatigue and mental barriers.Post-Race Reflection: The value of journaling to analyze performance, learn from challenges, and maintain long-term motivation.Why Mental Preparation Isn’t Just for Performance: How these techniques can boost your enjoyment of running and keep you passionate about the sport.Resources and Links:Research Access: Members can find Bence’s paper on mental preparation in the Run Smarter research database (December 2024 folder).Breathing Techniques: Try box breathing or diaphragmatic breathing for stress management.Connect with Bence: Website & Research GateDon’t Miss This Episode If:You’ve ever struggled with race-day jitters or mental fatigue during a run.You want to learn proven strategies to sharpen your mental game.You’re curious about the science behind how your mind impacts your running performance.🎧 Listen now to transform your mental preparation and take your running to the next level!For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍Paper title: Sex Differences and Extracorporeal Shockwave Therapy Outcomes in Runners with Achilles or Hamstring Tendinopathy Episode Summary:In this episode of the Run Smarter Podcast and Overcoming Proximal Hamstring Tendinopathy Podcast, Brodie Sharpe dives into the science behind shockwave therapy and its effectiveness for treating Achilles and hamstring tendinopathies in runners. Brodie explores the mechanisms of shockwave therapy, discusses its application, and reviews the findings of a fascinating research paper that delves into factors such as gender, hormonal contraceptives, and their impact on treatment outcomes. Whether you're dealing with stubborn tendon pain or just curious about innovative therapies, this episode is packed with actionable insights.What You’ll Learn:What is shockwave therapy, and how does it work?Key findings from a research paper on shockwave outcomes in runners with Achilles and hamstring tendinopathies.Factors influencing the effectiveness of shockwave therapy, including hormonal contraceptive use and chronic versus acute tendinopathies.Ideal candidates for shockwave therapy and when it might not be suitable.The role of combining shockwave with strength training for optimal results.Key Takeaways:Shockwave Therapy Basics: A handheld device delivers pressure waves to stimulate healing in tendons and surrounding tissues. It's especially effective for chronic, low-level, stubborn tendon pain.Research Insights: Female runners using hormonal contraceptives were less likely to see clinically significant improvements. Other variables like gender and the female athlete triad were explored with interesting results.Best Practices: Shockwave therapy is most effective when combined with strength training for long-term tendon health and resilience.Practical Advice: Most effective results typically require 3–6 sessions, with improvements continuing up to 12 weeks post-treatment.Resources Mentioned:Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨Episode Overview:In this episode of the Run Smarter Podcast, host Brodie Sharpe dives into the critical topic of recovery with world-renowned expert Dr. Shona Halson. Shona, an associate professor at Australian Catholic University and a leader in recovery science, unpacks the Recovery Pyramid, a framework that recreational runners can use to optimize their training and recovery. Whether you're training for marathons, ultras, or simply trying to stay injury-free, this episode is packed with practical tips and the latest evidence-based advice.Key Topics Covered:The Recovery Pyramid:Base of the Pyramid: The essentials—sleep, mental downtime, and hydration/nutrition.Middle Levels: Recovery tools such as water immersion, compression, active recovery, and stretching.Top of the Pyramid: Massage, cryotherapy, infrared treatments, and fad-based methods.Sleep and Downtime:Why sleep is the cornerstone of recovery.The importance of mental recovery and finding stress-free moments in your day.Water Immersion:Practical applications of cold, hot, and contrast water therapies.The science behind hydrostatic pressure and its benefits for blood flow and recovery.Compression Garments:When and how to use compression tights effectively.Differentiating between medical-grade and commercial-grade compression.Stretching and Massage:The psychological benefits versus the limited physical impact on recovery.Why stretching and massage can still play an essential role in unwinding after training.Practical Recovery Tips for Runners:Active recovery routines for long-run days.Hydration and cooling strategies for hot-weather training.How to gauge the intensity of "easy" days to avoid the dreaded training "gray zone."Listener Q&A Highlights:Rusty asks: Best active recovery routines after long runs?Paul wonders: Is complete rest or a slow run better for older runners?Jacinta inquires: How to recover effectively after running in hot/humid conditions?Key Takeaways:Focus on the base of the pyramid: Sleep, downtime, and nutrition are non-negotiable for effective recovery.Use tools like water immersion, compression, and massage as supplementary strategies once the basics are in place.Trial and error are essential—every runner is different, so find what works for your recovery needs.Avoid fads and prioritize scientifically supported methods for optimal results.Resources Mentioned:Follow Dr. Shona Halson: You can find Shona's twitter account here 

Learn more about Brodie's Research Database & AI Assistant 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨Papers covered in today's episode:Paper 1: The Training Intensity Distribution of Marathon Runners Across Performance LevelsPaper 2: Foam Rolling Intervention Improves Lactate Clearance After High-Intensity ExercisePaper 3: What’s (Not) in Your Supplement? An Energy and Macronutrient Analysis of Commercially Available Carbohydrate Gels

CLICK HERE to learn more about the Run Smarter Database 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Shreen Lashien, a PhD candidate in Orthopedic Physical Therapy at Cairo University, dives deep into the world of shin splints—an overuse injury affecting runners. She explains the causes and explains the diagnostic differences from stress fractures and compartment syndrome. Shreen shares evidence-based treatment protocols, emphasizing the importance of rest and rehabilitation. She also highlights effective preventative measures, including strengthening hip muscles and proper running mechanics, to help runners stay injury-free.

Jesse Cook, a clinical psychologist and researcher with a focus on sleep and athletic performance, dives into the fascinating interplay between sleep and running. He discusses his research on how circadian rhythms can affect marathon completion times. Jesse shares strategies for aligning sleep schedules with race times, especially when traveling across time zones. He offers tips on improving sleep quality and highlights the psychological impact of sleep tracking devices. The conversation blends personal anecdotes with practical advice for optimizing performance.

Explore how the right running shoes can enhance performance and reduce injuries. Discover the surprising impact of shoe design on running economy, especially with innovative models like the Nike Vaporfly. Learn about key shoe properties, such as stiffness and weight, and their influence on individual running mechanics. Personalization emerges as a crucial factor for long-distance runners. Tune in for insights that could transform your running experience!

CLICK HERE to learn more about the Run Smarter Database 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨Episode SummaryIn 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 BioDr. 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 CoveredUnderstanding 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 TakeawaysExercise 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 MentionedExercise 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 StepsReflect 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.

CLICK HERE to learn more about the Run Smarter Database 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨Episode Title: What Separates Everyday Runners from the Pros? with John HawleyGuest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research ProgramEpisode 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 – 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)