We continue our recovery month theme with interviewing Simon Wegerif. Simon is the founder of ithlete and has website myithlete.com selling heart rate variability (HRV) apps and sensors.Firstly, Simon explains the measurement of heart rate variability and how the sympathetic and parasympathetic nervous system are involved. He does an excellent job of explaining this concept to the general public and is extremely knowledgeable with the available research on the topic. Simon then explains what will influence your HRV including emotional stress, sickness, physical strain, over-reaching exercise and different foods. Most importantly, we turn our attention to HRV and recovery! Including practical ways you can analyse and interpret HRV to make smarter training decisions. This episode will tie in really well with our next conversation with Dr. Chris Schneider next episode to talk about heart rate and recovery!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

May I introduce the first guest to our recovery month! Dr. Izzy Smith is a specialist in hormone health and today we focus on all things hormones, stress & recovery.Firstly, Izzy talks about the concept of 'over-training vs under-recovering' and why a recreational runner needs to be mindful of this.We then move onto the role of certain hormones that hinder and enhance our ability to recover. Particularly nor-adrenaline & cortisol, these are typically classed as 'stress hormones' and the body will not enter the rest & recovery phase if circulating high amounts of these.We all know the body will struggle to recover if subject to large amounts of physical stress, but Dr. Izzy Smith highlights the role of emotional & psychological stress as equally important states. We simple cannot recover to the same ability if subject to these psychological stressors. We finish off today's episode with some listener Q&As around magnesium supplements, Vitamin D supplements and anti-inflammatory medications for recovery. You can find Izzy's  Podcast Behind the uniform hereAlso click the link for Izzy's 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

Today is episode #1 of our Recovery Month theme! We kick off the month by recapping on relatable past episodes. Rather than send you back to refresh your knowledge, Brodie thought it would be a better idea to do the hard work for you. So, we summarize the key points from these episode:Episode #7: Stress less: The hidden dangers that reduced your capacity to adapt.Episode #18: Sleep & cortisol in running injuriesEpisode #28: Sleep science for runners with Dr Amy BenderEpisode #59 Q&A: Warm-up, Stretching & recovery tipsEpisode #79 The good & Bad of Massage therapy with Alice SanvitoBecome 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

Following our last interview with Jaclyn, we continue to learn from personal rehab stories. This episode, Brodie interviews Michelle who has suffered from proximal hamstring tendinopathy for over over 12 months. An avid distance runner for the past 10 years, Michelle received a lot of physical and mental benefits from running until her marathon progress was brought to a holt!Michelle has an open conversation about her hamstring pain and the detrimental effects it had on both physical and emotional state. She details how her day-to-day activities became more restrictive and what finally caused her rehab to turn a corner.  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

On today's episode Jaclyn opens up about her experience with chronic knee pain. After her initial knee pain during marathon training 5 years earlier, Jaclyn found her symptoms gradually spin out of control. Jaclyn describes her experiences as her symptoms intensify, to the point of constant fear and anxiety whenever she had to move or even see other people walking!We dive into the impact thoughts and beliefs have towards chronic pain and how Jaclyn worked her way out of this spiral. She gave herself permission to heal and has started her running journey again feeling liberated and empowered. Listen to her entire story on today's episode.You can find Jaclyn's podcast by searching 'Actually, You are a real runner'.Click on the link to find Jaclyn's instagramOr e-mail Jaclyn at coachjaclyn@jaclynricchio.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

Dr. Kieran O'Sullivan is a Physiotherapist, Clinician, Researcher and Lecturer at the University of Limerick. His research interests are pain & injury with low back pain specifically. This episode helps debunk a lot of unhelpful myths that plague back pain sufferers. Most of the template from today's discussion comes from the research paper Back to Basics: 10 facts every person should know about back pain. Firstly, we dive into the myth that low back pain is caused by 'weak core muscles'. Brodie shares his experience at university and how this myth was created. Dr O'Sullivan dives into the helpful understanding around general strength without necessarily focusing on isolated 'core activation'.Next we investigate the myth around poor posture. A lot of people will hear lifting is bad for your back and slouching with cause strain, but Kieran highlights the importance of being comfortable when sitting and building up levels of tolerance for lifting anyway you feel necessary.Our last topics revolve around running with pain, effective treatment, unhelpful treatment and passive 'hands-on' methods. This is an eye opener from a lot of people and hopefully an empowering discussion.You can find Dr. Kieran O'Sullivan on Twitter here.As referenced, you can listen to the Empowered Beyond Pain podcast here.For more information and an insightful quiz head to www.lowbackpaincommunication.com/quiz 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

Throughout this new weekly series, Brodie talks about his personal experiences with particular injuries and shares the lessons he has learnt along the way, so you will gain insight into injury management & prevention.Today, Brodie talks about his experience with Plantar Fasciitis. This is an extremely common condition in runners and non-runners alike. The podcast has covered plantar fasciiitis in past episodes but Brodie provides a personal account to help you further understand or overcome this nasty pain.Firstly, Brodie talks about the gradual onset of this condition, and the importance of body awareness.Next, we get practical! Brodie talks about the different shoes and inserts that has helped him overcome plantar fasciitis.Lastly, we discuss the importance of having a consistent re-assessment test to evaluate rehabilitation effectiveness. This is an insightful lesson that applies to all running-related injuries.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

Trang Nguyen is a Physiotherapist, Strength & Conditioning coach and host of the Athlete's Garage podcast. Trang has a particular interest working with endurance athletes at the end-stage of rehab.So today, we dive into ways you can implement or tweak your S&C sessions for optimization. Firstly, we discuss what a typical gym week would look like for a recreational runner, including frequency, intensity and exercise examples.Second, Trang focuses in on exercise dosages. Including sets, reps and the concept of periodization when preparing for a marathon.Next, we dive into what a runner should be 'feeling' during a particular set. This covers muscle activation, levels of muscle 'fatigue' and the answer might surprise you.Lastly, we answer a listener question around the best 'minimalism home S&C kit' and end with Trang's final 3 tips to optimize your S&C sessions.Here is the article referenced in the podcast: Muscle damage and muscle remodeling: No pain, Go gain?You can also find Trang at The Athlete's garage podcast, or you can click here to find her instagram. 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

Throughout this new weekly series, Brodie talks about his personal experiences with particular injuries and shares the lessons he has learnt along the way, so you will gain insight into injury management & prevention.This episode Brodie talks about his battle with patellofemoral pain. Firstly, we explore that runners simply cannot hide behind double leg strength work such as squats, deadlifts and double leg jumping. Double leg exercises will consciously or unconsciously compensate for any weak links you may have.Next, Brodie shares his experiences with cross-training, along with the current evidence around patellofemoral pain management.Lastly, Brodie shares his tips on how to tackle this condition head on with proactive strengthening exercises.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

Megan Flanagan is a former collegiate runner who has a bachelor in nutrition, background in psychology, a personal trainer, running coach, ultra and trail runner and the host of Strong Runner Chicks podcast.With a special interest in body image, eating disorders, nutrition and self care, I invite Megan onto the podcast to talk about race weight, the unhealthy habits and unhelpful misconceptions surrounding this topic.Our conversation first focuses on the younger athlete and the issues this population face around body image and the false understanding that 'thinner means faster'. Megan discusses the 'trap' a lot of young runners find themselves in. Initially losing weight might generate results, but striving on the same path leads to detrimental effects.We then focus our attention on the middle-aged recreational runner, and our current understanding around weight loss, performance & health. Megan helps us to understand that weight loss shouldn't be the primary focus, rather, a secondary outcome if the body naturally sees this trend as a healthy direction. Be sure to listen to the Strong Runner Chicks You can also follow Strong runner chicks on instagramAnd follow Megan's personal instagram hereBecome 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