The Run Smarter Podcast

Angelo Gingerelli is a strength and conditioning coach at Seton Hall University and co-author of the book Finish strong: Resistance training for endurance athletes. Today Angelo answers the below questions submitted by the podcast patrons:How long should a strength session be?Should strength sessions be done on running days?Is it okay to run or strength train with delayed onset muscle soreness?Should we train low reps high weight or high reps low weight?Does strength training change mid-season to off-season?What are the must-do core exercises?What exercises can help uphill running?Should we taper strength session when approaching a marathon race?You can find the book  Finish strong on amazonFollow Angelo and the book on insta @finish_strong_bookEmail your questions to angelo.gingerelli@gmail.comBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Paul Ingraham is a Vancouver science writer and a former Registered Massage Therapist.  He left that profession over concerns about pseudoscientific beliefs and practices and went on to create  PainScience.com, a website about the science of pain, injury, treatment, and rehab, where he has published hundreds of articles and ten books on these themes, the most successful of which is his guide to the tricky topic of “trigger points.” Today, Paul talks with Brodie about the science behind trigger point release, myofascial release and other manual therapies.  This candid conversation reveals our real understanding of manual therapy and the careful steps runners need to make when being treated by therapists.Check out Paul's website and books here PainScience.comMore trigger point info:  https://www.painscience.com/index-trigger-points.phpAlso check Paul's book:  https://www.painscience.com/tutorials/trigger-points.phpRelevant links based on our conversation: https://www.painscience.com/articles/does-fascia-matter.php  https://www.painscience.com/articles/does-massage-work.php  https://www.painscience.com/articles/counterstimulation.php  https://www.painscience.com/articles/placebo-power-hype.phpFollow follow Paul on twitterBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Over the past few years, Kristina managed a few running niggles and running-related injuries due to spikes in training load. What resulted was a long-standing proximal hamstring tendinopathy which was getting harder to manage.Kristina jumped on a free injury chat and got the ball rolling with her run smarter journey. She then looked up some research papers on PHT and started progressive strength training.Still managing to run, Kristina followed many of the Run Smarter principles and shares them all in today's episode.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

When injured, one of the worst fears for an athlete is the possibility of losing fitness. This can be of detriment as runners often continue to run and irritate their injury based on this fear.In today's episode, Brodie covers a paper titled: 'Time course of loss of adaptations after stopping prolonged intense endurance training'.We investigate the loss of Vo2 Max and HR max with 12, 21, 56, and 84 days of rest along with countermeasures to mitigate this decline. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Today I interview sports dietitian Stephanie Hnatiuk to answer all your Facebook questions including:What is the best race weight?Is it okay to run on an empty stomach?What are the protein requirements for runners?Are collagen supplements good for tendon health?How can I prevent runner's gut?Should I fuel with fats on long endurance races?Explore Steph's website https://www.stephaniehnatiuk.com/And follow her instagram @steph.the.runners.dietitianBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

In today's episode, Brodie answers four listener questions:1.) I have been diagnosed with anterior compartment syndrome about 10+ years ago., the treatment options I was given were to change my shoes to something more supportive or fasciotomy surgery. In the past 2 months, it has flared up and is really painful. Do you have any tips and knowledge for me? 2.) What type of plyometric exercises would be good to start, especially when you are coming off an injury or several injuries. I am interested in hearing some basic exercises that you can start with and maybe a progression. 3.) Stride length is often impacted by PHT. What plyometric and end-range exercises would you recommend to try and get back to the previous stride length?4.) When you are rotating pairs of shoes is it okay for them to have different stabilities. For example, I generally run in a more neutral shoe but I also have a stability shoe that will help correct over-pronation, just because they will help offload different parts of the body. So, I was wondering if it would be okay to rotate between both of them?Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

The son of a novelist, Matt Fitzgerald has a special passion for writing books. His best-known titles include Racing Weight, 80/20 running, Brain Training for Runners, and Triathlete Magazine’s Essential Week-by-Week Training Guide.Today, Matt answers patron questions all to do with the 80/20 principle. Such as:Can 80/20 work for athletes with high resting heart rates?Does the 80/20 principle work for all types of runners, from speed, distance, low to high mileage?Is there a way to determine what speed dictates 80%?Lastly, Matt talks about his upcoming book titled, Run like a pro, even if you're slow. We dive into the key principles of the book and where you can get it!https://mattfitzgerald.org/https://www.8020endurance.com/ Follow Matt on Twitter and instagramBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Chris is a UK based physio and researcher. His past research has focused on running techniques for injury prevention and performance. In today's episode, I talk with Chris about his opinion on the load versus capacity relationship to reduce the risk of injury.Chris details the sequence of events from acute fatigue, to microscopic tissue damage, macroscopic tissue damage, tissue failure and eventually, injury. Our conversation dives into the factors that influence loads such as training errors, rapid changes, footwear and terrain, along with factors that influence the body's capacity like age, previous injury, sleep and psycho-social factors. Click here to find Chris on TwitterCheck out Chris' website https://www.extramilehealth.com/Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Paul Ingraham is a Vancouver science writer and a former Registered Massage Therapist.  He left that profession over concerns about pseudoscientific beliefs and practices and went on to create PainScience.com, a website about the science of pain, injury, treatment, and rehab, where he has published hundreds of articles and ten books on these themes, the most successful of which is his guide to the tricky topic of “trigger points.” Today, Paul talks with Brodie about the pros and cons of medical scans. When injured, a diagnosis can help calm down the anxieties and confusion about recovery, but is getting medical scans always the answer?We dive into the protocols and presentations that may indicate getting a scan and the precautions one must consider.Lastly, Paul talks about the myths and misconceptions about bone stress injuries and the general consensus on stress fracture management. Check out Paul's website and books here  PainScience.comFollow follow Paul on twitterBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Chad Miller was battling niggles and struggling to see performance gains with his running schedule. After jumping on a free injury chat with me, he learnt the principles of a well-balanced training plan.Six weeks later I received this message:“Hi brodie. I wanted to send a huge thank you for our webchat a month or so ago. I've been using the excel log chart and my running has massively improved. I am injury and niggle free and for the first time since I started running in 2018. I raced ten kilometres last week and came within eight seconds of a PR without planning it and having more in the tank. I'm only halfway through my training block with this approach but it's really been a game-changer. At forty-two years old I am achieving a lot more than I did in my peak years”.I got Chad on to talk about his process including his past training philosophy, his current process and the keys to his success.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group