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Protein and Tendon Healing with Dr. David Minkoff
In this episode of the Run Smarter Podcast, we are joined by Dr. David Minkoff, an expert in integrative medicine, author of The Search for the Perfect Protein, and an accomplished athlete with 43 Ironman finishes. We discuss the critical role of protein, specifically essential amino acids, in healing injuries like proximal hamstring tendinopathy, optimizing recovery, and improving overall performance. If youβve struggled with chronic injuries, want to enhance muscle repair, or are curious about how protein intake affects running performance, this episode is packed with actionable insights.What Youβll Learn in This Episode:
βοΈ How amino acids are the building blocks for tendon repair and injury recovery.
βοΈ The impact of protein deficiencies on healing and performance.
βοΈ The role of gut health in protein absorption and utilization.
βοΈ Why tracking protein intake may not be enough for optimal recovery.
βοΈ How Perfect Amino can enhance muscle repair and prevent injuries.
βοΈ The truth about collagen for tendon healthβdoes it really work?
βοΈ How endurance athletes can optimize protein intake for peak performance.
βοΈ Creatine supplementationβshould runners be taking it?
βοΈ How to structure your protein intake to maximize tendon and muscle recovery.Key Takeaways:
πΉ Essential amino acids are crucial for tendon and muscle repair, especially if you suffer from tendinopathy.
πΉ Many runners are protein-deficient despite eating a high-protein diet due to poor digestion and absorption.
πΉ Collagen lacks key amino acids (like tryptophan), making it a suboptimal choice for tendon repair on its own.
πΉ The best sources of protein are high-quality animal proteins (meat, fish, eggs) combined with essential amino acid supplements.
πΉ Taking Perfect Amino before meals or workouts ensures optimal absorption and utilization.
πΉ Runners with injuries should double their essential amino acid intake for enhanced recovery.
πΉ Strength athletes and endurance runners can benefit from creatine supplementation alongside amino acids.Recommended Products & Resources:
π The Search for the Perfect Protein by Dr. David Minkoff β
π Perfect Amino β Order from Body Health.
π° Body Health Newsletter β Get daily insights on nutrition, performance, and recovery.Connect with Dr. David Minkoff & BodyHealth:
π Website: https://www.bodyhealth.comFor MORE Run Smarter Resources πββοΈπ
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Episode Summary:
In today's episode, Brodie is joined by Christie Ashwanden, author of Good to Go: How to Eat, Sleep and Rest Like a Champion. Christie, a renowned science journalist and former lead writer at 538, shares practical advice on nutrition, hydration, and recovery for athletes. They discuss the myths and marketing tactics surrounding sports nutrition, the importance of body awareness, and how to simplify recovery by listening to your bodyβs natural signals.Topics Covered:
00:00 β Introduction: About Christie Ashwanden and her book Good to Go.01:46 β Brodie shares how Christie Ashwandenβs book has influenced his recovery series and introduced him to new experts and topics.04:07 β Christieβs background in sports and her journey through overtraining and recovery struggles.05:58 β Insights from Christieβs interviews with elite athletes and the overlooked importance of recovery throughout one's athletic career.07:25 β Nutrition's role in recovery: Is it more complex than we think?09:44 β Debunking the recovery window myth and how marketing has influenced sports nutrition trends.13:16 β Why a balanced diet often meets all your nutrient needs without supplements or "superfoods."18:04 β The truth about hydration: Why drinking to thirst is more effective than following arbitrary hydration guidelines.23:10 β The dangers of overhydration and the rise in hyponatremia cases in endurance athletes.27:19 β Marketing tactics in the protein and supplement industry: What science really says.32:05 β Alcohol and recovery: Can a post-run beer fit into a recovery plan?35:49 β Final advice: Simplify your nutrition strategy, avoid overthinking, and improve body awareness to optimize recovery.Key Takeaways:
Nutrition doesnβt have to be overly complicated. Focus on balanced, real foods and trust your bodyβs hunger and thirst signals.The "recovery window" is more of a "barn door." You donβt need to eat immediately after a workout unless you're performing again soon.Overhydration can be more dangerous than mild dehydration. Drink to thirst rather than forcing hydration based on weight loss or urine color.Supplements are often driven by marketing rather than science. Real food provides the nutrients your body needs.Stress management, including dietary flexibility and recovery rituals, plays a significant role in optimal recovery.For MORE Run Smarter Resources πββοΈπ
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π CLICK HERE! πβ¨ -
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Welcome to the Run Smarter Podcast, where we decipher the latest running research to help you train smarter and achieve your running goals. In todayβs episode, Brodie dives into cutting-edge studies released this month, breaking them down into actionable takeaways for runners. From optimizing your interval training to uncovering the surprising benefits of dark chocolate and curcumin, this episode is packed with evidence-based insights. Plus, discover how you can gain access to hundreds of research papers and the new Run Smarter AI Assistant to level up your running IQ.
What Youβll Learn in This Episode:
Interval Training for VO2 Max Improvements:Short intervals vs. long intervalsβwhatβs more effective for improving VO2 max and heart rate zones?Key takeaways for structuring your interval sessions.Dark Chocolate for Endurance Runners:How 50g of dark chocolate daily can improve arterial flexibility, reduce blood pressure, and enhance recovery.Why these benefits are even more pronounced for runners over 40.Curcumin and Running Performance:The effects of curcumin supplementation on inflammation, brain function, and overall performance.Does curcumin live up to the hype for endurance athletes?For MORE Run Smarter Resources πββοΈπ
- Including Free Injury Prevention Courses π©Ήπ
- The Run Smarter Book π
- Access to Research Papers ππ
- & Ways to Work with Brodie π€π
π CLICK HERE! πβ¨ -
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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 Youβll Learn in This Episode:
The Role of Mental Preparation: How mental training can enhance performance and why itβs as important as physical preparation.Key Findings from Benceβs 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 Isnβt 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 Benceβs 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 GateDonβt Miss This Episode If:
Youβve ever struggled with race-day jitters or mental fatigue during a run.You want to learn proven strategies to sharpen your mental game.Youβre curious about the science behind how your mind impacts your running performance.π§ Listen now to transform your mental preparation and take your running to the next level!
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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 Youβll 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 3β6 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 Brodieβs database of research papers and podcast episodes for tailored advice.For MORE Run Smarter Resources πββοΈπ
- Including Free Injury Prevention Courses π©Ήπ
- The Run Smarter Book π
- Access to Research Papers ππ
- & Ways to Work with Brodie π€π
π CLICK HERE! πβ¨ -
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π CLICK HERE! πβ¨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 essentialsβsleep, 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 essentialβevery 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 ππ
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π CLICK HERE! πβ¨Papers covered in today's episode:
Paper 1: The Training Intensity Distribution of Marathon Runners Across Performance Levels
Paper 2: Foam Rolling Intervention Improves Lactate Clearance After High-Intensity Exercise
Paper 3: Whatβs (Not) in Your Supplement? An Energy and Macronutrient Analysis of Commercially Available Carbohydrate Gels -
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π CLICK HERE! πβ¨Guest: Shreen Lasheen, PhD Candidate in Orthopedic Physical Therapy, Cairo University
Episode Summary:
In this insightful episode, we sit down with Shreen Lasheen, a leading researcher specializing in running-related injuries, particularly shin splints (medial tibial stress syndrome). With years of clinical and research experience, Shreen shares her deep understanding of shin splints, how they develop, and evidence-based strategies for treatment and prevention. Runners at all levels will gain valuable tips to stay injury-free and optimize their performance.Key Topics Discussed:
1. Understanding Shin Splints
Definition & Causes: An overuse injury due to excessive ground reaction forces causing inflammation of the tibiaβs periosteum or bone microdamage.Pathology Theories: Traction from the calf muscles and direct bone overload.2. Diagnosis & Symptoms
How to Differentiate Shin Splints from Other Injuries:Stress Fracture Test: One-leg hop test (unable to hop = potential stress fracture).Compartment Syndrome Signs: Numbness, tingling, and pale skin.Key Symptoms: Diffuse pain along the inner shin, worsening with activity and improving with rest.3. Treatment and Rehabilitation
Rest and Recovery: Following MRI grading-based rest periods (2-9+ weeks).Rehabilitation Exercises:Strength Training: Hip abductor exercises such as pelvic drops, side-lying hip abductions, and single-leg bridges.Flexibility Work: Calf stretches and ankle dorsiflexion exercises.Balance Exercises: Progressing from two-leg to single-leg stability tasks.Supportive Therapies: Ice application, kinesio taping, and potential use of orthotic insoles.4. Prevention Tips for Runners
Training Adjustments: Run on softer surfaces (grass, sand, synthetic tracks) for most runs; limit road running.Footwear Selection: Use appropriate shoes based on individual foot mechanics (shock-absorbing or pronation control insoles).Gradual Progression: Increase mileage gradually to allow for musculoskeletal adaptation.What Recreational Runners Will Learn:
How to recognize the early signs of shin splints.Evidence-based treatment options to speed recovery.Strength and mobility exercises to reduce injury risk.Best practices for shoe selection and surface adaptation.The importance of balancing training loads to stay injury-free.Connect with Shreen Lasheen: Instagram, FaceBook
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π CLICK HERE! πβ¨Episode Title: Managing Sleep and Time Zones for Better Performance with Jesse Cook
Guest Bio:
Jesse Cook is a clinical psychologist and researcher specializing in sleep and circadian health. With a background in clinical psychology from the University of Wisconsin, Jesse has been studying the intricate relationships between sleep, circadian rhythms, and athletic performance for over a decade. His work spans a range of topics, including idiopathic hypersomnia, wearable sleep tracking technologies, and optimizing well-being and performance in athletes. Heβs also an avid runner who combines his personal and professional passions.Episode Overview:
What circadian rhythms and sleep inertia mean for recreational runners.Strategies to align your sleep schedule with marathon start times, particularly when traveling across time zones.Tips for improving sleep quality and reducing sleep inertia.Practical advice for banking sleep before race day and using light and movement to enhance wakefulness.
In this episode, we dive into the fascinating world of sleep science and running with Jesse Cook. Jesse discusses his recent research paper, "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time," and unpacks how sleep and biological rhythms impact performance. Topics include:What Youβll Learn:
How your natural chronotype (morning vs. evening preference) could influence your marathon performance.Ways to adapt your training schedule to match race conditions and time zones.Effective methods to combat sleep inertia, including the role of caffeine, light exposure, and cold water therapy.How to maintain a healthy relationship with sleep and avoid common pitfalls like pre-sleep stress or overreliance on tracking devices.Research Paper Highlight:
Title: "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time."Key Findings: Runners with a morning preference tended to have faster marathon times, while those with evening preferences faced challenges aligning their biological rhythms with typical race start times. Sleep inertia also played a role in performance but was less impactful than circadian preference.Links & Resources:
Jesse Cook's podcast: The Sleep Research Society PodcastJesseβs instagram: @sleepandsports -
Today's episode covers a paper titled: A systematic review of the effect of running shoes on running economy, performance and biomechanics: analysis by brand and model
CLICK HERE to learn more about the Run Smarter Database ππFor MORE Run Smarter Resources πββοΈπ
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π CLICK HERE! πβ¨ -
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π CLICK HERE! πβ¨Episode Summary
In 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 Bio
Dr. 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 Covered
Understanding 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 Takeaways
Exercise 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 Mentioned
Exercise 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 Steps
Reflect 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. -
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π CLICK HERE! πβ¨Episode Title: What Separates Everyday Runners from the Pros? with John Hawley
Guest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research Program
Episode 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 β 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) -
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π CLICK HERE! πβ¨Episode Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance.
He discusses two key studies:
1.) Vitamin Cβenriched gelatin supplementation before intermittent activity augments collagen synthesis
2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping ReviewThe conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.
Key Takeaways:
Vitamin C and Tendon Health: Vitamin C plays a crucial role in collagen synthesis, which is essential for tendon repair and recovery. Collagen makes up 60-75% of tendons, making its synthesis critical for both injury recovery and performance enhancement.Research Insights:A 2017 study found that supplementing with Vitamin C-enriched gelatin before intermittent exercise doubled collagen synthesis in participants, suggesting a potential benefit for injury prevention and tissue repair.A scoping review on Vitamin Cβs role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.Practical Application:While there isnβt a definitive recommendation on the optimal dosage or timing of Vitamin C for tendon recovery, the studies suggest considering Vitamin C-enriched supplements, especially for athletes under intense training or those dealing with tendinopathies.Other factors like proper nutrition, rest, and reducing alcohol intake are also critical for maximizing tendon recovery.Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.
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Papers discussed on today's episode:
Paper 1: Foot Posture and Ankle Dorsiflexion as Risk Factors for Developing Achilles Tendinopathy and Plantar Fasciitis: A Case-Control Study
Paper 2: Evaluating the Effectiveness of the Annual Physical Training Plan for Masters +45 Women Half Marathon Athletes: AGuideline Model for Good Practices for Programming Effort Volume and Intensity
Paper 3: Acute effects of the short-foot exercise in runners with medial tibial stress syndrome: A quasi-experimental study
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π CLICK HERE! πβ¨Summary: In this episode, we dive into a 2023 study that examines the relationship between carbon fiber plate footwear and bone stress injuries in runners. The research is an opinion article, backed by case studies and observations, highlighting potential biomechanical shifts and injury risks that may come with these advanced shoes. We break down the mechanics of carbon fiber shoes, how they work, and their impact on running performance. We also explore five case studies of athletes who developed navicular bone stress injuries while using these shoes, providing valuable insights into the risks, symptoms, and management strategies.
Key Takeaways for Recreational Runners:
Carbon Fiber Shoes: Performance Benefits and Misconceptions β Carbon fiber shoes act as a lever, not a spring. While they enhance running performance by providing a more efficient propulsion, their benefits are closely tied to both the carbon plate and the high-tech foam used in the midsole.Biomechanical Changes β Runners using carbon fiber shoes experience changes in biomechanics, such as reduced cadence, longer strides, and increased flight time. These changes could potentially increase the risk of injury, particularly in the foot and ankle.Injury Risks β Bone stress injuries, particularly in the navicular bone, may occur due to the altered distribution of forces in the foot. Athletes in the study experienced symptoms like midfoot pain and swelling after using carbon fiber shoes, leading to long recovery times and, in some cases, surgery.Case Studies β Five detailed case studies offer real-world examples of how runners were affected by bone stress injuries after using carbon fiber shoes. These cases emphasize the importance of symptom awareness, early diagnosis, and gradual rehabilitation.Careful Transition to Carbon Fiber Shoes β Runners should avoid making abrupt transitions into carbon fiber shoes. Itβs essential to gradually introduce these shoes into your training routine, starting with slower runs before incorporating speed workouts or races. Failure to do so can lead to severe bone stress injuries, as seen in the case studies.Monitoring Symptoms β Keep an eye out for midfoot pain, especially around the navicular bone. If you experience persistent pain or swelling, seek medical advice and consider getting an MRI or CT scan early to prevent a prolonged recovery process.This episode provides essential insights for any runner considering carbon fiber footwear, especially those concerned about injury risks and recovery strategies.
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π CLICK HERE! πβ¨Today's Episode Question:
Question 1:
I was also caring for my mom - she died earlier this year and the profound grief turned into depression/anxiety and has left me with chronic fatigue. I haven't been able to run in 20 months and I've been doing it my whole life. How does one run when dealing with clinical depression/anxiety when the fatigue is too much?
Question 2:
When is the best time to incorporate single leg exercises? Is it year-round or during a certain phase of training? How should this be balanced with exercises that use both legs?
Question 3:
Iβve run two marathons and started carb loading 2 days prior to marathon day. Iβm generally a healthy eater and I really struggle with consuming the suggested 10grams of carbs per kilogram of body weight before the event, given that my carb loading diet is made up of things that I donβt like eating, ie white bread, white rice and sports drinks. I previously fuelled well throughout my 2 marathons and luckily havenβt experienced hitting the wall yet. Iβve entered Queenstown marathon in November and am considering not carb loading as a kind of experiment and just making sure I fuel and hydrate well throughout the race. What do you think of this? -
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π CLICK HERE! πβ¨Today's Episode Question:
Question 1:
How should you go about planning running volume for the off-season?
Is there a certain percentage of reduction that's recommended?
How do you ensure you have enough base mileage at the end of the off-season to pick up the next training cycle?Question 2:
I don't have a great strength training setup. The offseason is coming up for me in late November and I want to do more/better strength training.
What equipment would you recommend for effective strength training?Question 3:
Why is stress a factor that affects performance and recovery?
Sometimes stress can be good and motivate us to run more, but other times it can make us more vulnerable to injuries. -
Alice Sanvito is a massage therapist trained in trigger point massage, remedial and sports massage. After several years of practising & lecturing the concepts she learnt, she began challenging her own beliefs and following the science.
Today we cover:
Are there benefits to promoting blood circulation, and removing lactic acid?
Does massage help with muscle lengthening & knots?
What is the mechanism behind trigger point therapy?
What traps should runners avoid when injured?
When is there a place for a runner to receive massage therapy?For MORE Run Smarter Resources πββοΈπ
- Including Free Injury Prevention Courses π©Ήπ
- The Run Smarter Book π
- Access to Research Papers ππ
- & Ways to Work with Brodie π€π
π CLICK HERE! πβ¨ -
Papers discussed in today's episode:
Paper 1: Cadence matters: Influence of cadence on spinal load during running
Paper 2: Is There a Pathologic Running Motion Associated with Running-Related Injuries? A Methodological Study Using a Motion Analysis System without Sensors
Paper 3: The Prevalence of Stress Fractures and the Associated LEAF-Q Responses, Self-Reported Exercise Volume and Dietary Behaviors in Female Recreational RunnersFor MORE Run Smarter Resources πββοΈπ
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π CLICK HERE! πβ¨ - Laat meer zien
