The Run Smarter Podcast

Discover how an 18-week strength training and foam rolling program dramatically reduced injury rates among recreational runners. The research highlights key strength exercises that target crucial muscle groups, showing that compliance is vital for injury prevention. Foam rolling's mixed results are discussed, with insights on how it may aid recovery and reduce trigger points. By combining strength training with foam rolling, runners can significantly enhance their resilience against injuries and improve overall performance.

Discover groundbreaking insights into chronic tendon pain, revealing that it might be driven by nerve dysfunction rather than just degeneration or inflammation. The discussion highlights the role of neuropathy, nerve sprouting, and a neuropeptide known as substance P in maintaining pain. Lifestyle factors like chronic stress and diet also come into play, emphasizing the need for holistic approaches such as stress management and anti-inflammatory diets. This shift in understanding could lead to more effective treatment strategies!

Jeff Sankoff, an emergency physician and seasoned triathlete with extensive experience in endurance events, dives deep into the mystery of muscle cramping. He shares personal anecdotes from races where cramps impacted his performance. The discussion uncovers various causes such as dehydration, electrolyte imbalances, and the latest theories on neuromuscular issues. Notably, they explore the effectiveness of pickle juice in alleviating cramps and emphasize the importance of personalized strategies for prevention and treatment in endurance sports.

These are the paper titles discussed in today's episode:Paper 1: The Effects of Nordic Hamstring Exercise on Performance and Injury in the Lower Extremities: An Umbrella ReviewPaper 2: Running Shoes of the Post-modern Footwear Era: A Narrative Overview of Advanced Footwear TechnologyPaper 3: Comparison of Bone Mineral Density of Runners with Inactive Males: A Cross-Sectional StudyFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Guest: Patrick McGilvray, Weight Loss Coach for Runners, Host of the Running Lean Podcast, Certified Sports Nutritionist, and Personal TrainerEpisode Overview: In this episode of the Run Smarter Podcast, we welcome back Patrick McGilvray for an in-depth Q&A session on nutrition for runners. Patrick is a seasoned coach who specializes in helping runners achieve weight loss, optimize performance, and navigate the often confusing world of sports nutrition. Whether you're struggling with weight fluctuations during marathon training or curious about intermittent fasting, Patrick offers valuable insights tailored to the everyday runner.Key Topics Discussed:Intermittent Fasting for Runners:What is intermittent fasting, and how can it be effectively implemented during marathon training?Understanding the benefits and challenges of fasting while maintaining training intensity.Practical tips for runners on managing hunger and energy levels.Nutrition for Fat Adaptation:The importance of low-carb diets in enhancing fat oxidation and overall endurance performance.How to become fat-adapted and why it’s crucial for runners aiming to lose weight without sacrificing performance.Managing Weight Fluctuations:Why some runners gain weight during marathon training and how to counteract it.The role of carbohydrates in weight management and how to adjust your diet to stay lean.Cravings and Sugar Addiction:Strategies to reduce cravings for sweets and understand the addictive nature of sugar.Practical methods like the 15-minute rule to regain control over your diet.Balanced Diets and Sustainable Eating:Why it's essential to find a diet that works for your body and lifestyle, whether it’s plant-based, paleo, or something else.How Patrick’s own journey from plant-based eating to a more balanced diet improved his health and performance.Key Takeaways:Intermittent Fasting Can Be Beneficial for Runners: When done correctly, intermittent fasting can help with weight loss and fat adaptation, even during marathon training. The key is not cutting calories but focusing on nutrient-dense, low-carb foods.Fat Adaptation is a Game-Changer: Transitioning to a low-carb diet and becoming fat-adapted can significantly improve endurance and make running easier over time, though it requires patience through the initial adjustment period.Mindful Eating Reduces Sugar Cravings: Understanding the psychological and physiological aspects of sugar addiction can help you make better dietary choices. Taking a break from sugar and using strategies like the 15-minute rule can curb cravings effectively.Strength Training is Essential: Incorporating regular resistance training into your routine is crucial for injury prevention and improving overall running performance. Don’t skip the weights!Personalization is Key: There’s no one-size-fits-all diet for runners. What works for one person may not work for another, so it’s essential to experiment and find a nutritional approach that suits your individual needs and goals.Links Mentioned:Running Lean PodcastRunning Lean Coach WebsiteDr. Mindy Pelz Book - Fast Like a GirlFollow Patrick McGilvray:InstagramTune in to learn more about optimizing your nutrition as a runner and making informed dietary choices that support your training and weight loss goals.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! 🎉✨

James Fletcher, a versatile physiotherapist and freedive instructor, discusses the critical role of breath control in athletic performance. He dives into the neurophysiology of breathlessness and how improper breathing can hinder runners. James shares simple yet effective techniques like nasal breathing and clever tricks to enhance breath-holding capabilities. He emphasizes training respiratory muscles just like any other muscle and offers practical tests to assess breathing efficiency, aiming to unlock better performance and health.

Chris Brammer, a physiotherapist and biomechanics researcher from Manchester, shares his expertise on running technique, injury prevention, and performance. He highlights how subtle changes in technique can drastically affect performance and injury risk. Chris discusses critical areas like pelvis rotation, trunk lean, overstride, and cadence. He debunks the one-size-fits-all cadence myth and emphasizes individual biomechanics. Plus, he offers practical self-assessment tools for runners to enhance their technique and boost efficiency.

Dive into the latest research on injury prevention and performance enhancement for runners. Discover expert insights on diagnosing and managing plantar fasciitis. Explore how high-intensity interval and strength training can significantly boost your running times. Learn about innovative technology using smart insoles and machine learning to predict injury risk, empowering runners with personalized data to stay safe and improve their game.

In this engaging discussion, Emily shares her remarkable journey of overcoming chronic pain through Tension Myoneural Syndrome (TMS). A former sufferer of several misdiagnosed conditions, she highlights the emotional and psychological factors tied to her pain. Emily discusses powerful tools that aided her recovery, including journaling, meditation, and visualization. Listeners will gain insight into how mindset shifts and addressing emotional repression can lead to transformative healing.

Zach Bitter is a record ultra runner, coach and podcast host. In this episode, he answers your questions on training, fueling, recovery and much more!Find Zach Bitter via his website, Instagram or podcast 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! 🎉✨