Flowstate Podcast

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

Anthony Viglione / The Movement Institute:@anthonyviglione_physio (Insta)

@themovementinstitute_ (Insta)

In this episode of Flowstate, Luke welcomes physiotherapist Anth Viglione from The Movement Institute to discuss the intersection of physiotherapy and running. Anth shares his journey into the field, emphasising the importance of understanding client relationships and the ongoing nature of rehabilitation. The conversation delves into common injuries faced by runners, effective prevention strategies, and the significance of proper warm-up and cool-down protocols. Listeners gain insights into how to integrate rehabilitation into their training and the importance of commitment to the recovery process. In this conversation, Anthony and Luke also discuss the critical aspects of nutrition, strength training, and recovery for runners. They emphasise the importance of individualized training approaches, the role of strength training in enhancing running performance, and the significance of proper recovery techniques.

Chapters

00:00 Introduction to the Podcast and Guest

02:00 Anth's Journey into Physiotherapy

06:07 Understanding Client Relationships in Physiotherapy

10:49 The Importance of Ongoing Treatment and Rehabilitation

19:00 Common Injuries in Runners and Prevention Strategies

32:04 Warm-Up and Cool-Down Protocols for Runners

34:25 Nutrition and Recovery for Runners

36:20 The Role of Strength Training in Running

39:31 Individualized Training Approaches

40:12 Tailoring Gym Work for Runners

44:02 Signs of Poor Recovery

46:58 Effective Training Adjustments

48:22 Running Technique and Mechanics

52:44 Integrating Strength Training for Runners

54:59 Upper Body Strength and Running Efficiency

58:14 Quickfire Recovery Tools and Tips

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam celebrate their 10th episode while discussing their marathon training experiences as they approach their respective races. Adam shares insights into his training regimen, tapering strategies, and the importance of listening to one's body. They delve into race day preparations, including fueling strategies and the significance of heart rate monitoring during a marathon. The conversation also touches on the impact of social media advice on runners and the need for skepticism when consuming information online. The boys also delve into the intricacies of marathon training, discussing the importance of managing the initial race pace, personal training updates, and the significance of running posture. They share insights from running literature, explore the impact of sleep routines on performance, and strategize for race day preparation.

00:00 Introduction and Milestones

01:25 Training Updates and Marathon Preparation

07:16 Marathon Experience and Tapering Strategies

12:43 Race Day Insights and Fueling Strategies

21:30 Heart Rate Monitoring and Race Execution

30:08 Social Media Advice and Skepticism in Running

33:43 The Marathon Experience: Managing the Race

34:41 Training Updates: Personal Insights and Challenges

40:20 Running Technique: The Importance of Posture

44:05 Reading and Learning: Insights from Running Literature

51:40 Sleep Patterns: The Impact of Routine on Performance

56:43 Race Day Preparation: Strategies for Success

01:01:21 Weekend Plans: Balancing Training and Leisure

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam provide updates on their marathon training while discussing the impact of super shoes on performance, and sharing insights from the Dublin City Half Marathon. They reflect on their training strategies, the importance of recovery, and the mental aspects of running. The conversation emphasises the joy of running, community support, and the intrinsic motivation that drives them as athletes. In this conversation, Luke and Adam also delve into the intricacies of marathon training, discussing the importance of mental health, the joy of running beyond competition, and the significance of nutrition and fatigue management. They share personal experiences and insights on how to effectively taper before a race, the necessity of listening to one's body, and the strategies for maintaining fitness while managing stress.

00:00 Introduction and Podcast Growth

03:00 The Impact of Super Shoes on Performance

06:04 Training Updates and Personal Reflections

09:04 Dublin City Half Marathon Experience

12:01 Race Strategy and Mental Resilience

17:53 Post-Race Recovery and Nutrition

23:56 Mindset and Motivation in Training

30:07 The Joy of Running and Community

35:02 The Joy of Running Beyond Competition

39:46 Training Insights: Building Aerobic Base

42:53 Long Runs and Nutrition Experimentation

49:11 Managing Fatigue and Listening to Your Body

55:17 Tapering Strategies for Marathon Success

01:00:22 The Importance of Early Intervention in Training

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam dive into listener questions covering a range of topics related to running, nutrition, and training strategies. They discuss the nuances of carb loading before races, the efficacy of stretching and warming up, the impact of running frequency and cross-training, and essential tips for first-time marathon runners. The conversation also touches on post-race vomiting issues, the benefits of carbon-plated shoes, and the use of sodium bicarbonate for endurance races. Throughout the episode, the boys also emphasise the importance of individualisation in training and nutrition, encouraging listeners to experiment and find what works best for them. 

Chapters

00:00 Introduction and Listener Questions 

01:05 Carb Loading Strategies for Races 

07:18 Stretching Routines for Runners 

13:00 Running Frequency and Cross-Training 

16:06 First Marathon Tips for Newbies 

19:00 Post-Race Vomiting Concerns 

25:23 Benefits of Carbon-Plated Shoes 

33:02 Sodium Bicarbonate Use in Endurance Racing 

37:56 Exploring High-Performance Nutrition 

40:48 Altitude Training: Benefits and Experiences

47:03 Strength Training and Running: Best Practices

50:31 Achieving Race Goals: Strategies for 5K and 10K

56:38 Double Training Days: When and How to Use Them

01:01:22 Rapid Fire Questions: Quick Insights and Tips

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam dip into their training weeks with 5 weeks left to go until the Ballarat and London Marathons. They delve into various training techniques, including fartlek sessions and the Norwegian method, while emphasising the importance of recovery and hill training. The conversation also touches on personal experiences with running gear and the mental aspects of training. The boys also recap their experiences with various running shoes, particularly the Adidas Pro 4 and AlphaFly, while discussing their preferences and performance insights. They finish up by highlighting the importance of comfort during long runs, and share training strategies for marathon preparation, including nutrition and gel intake. Safety considerations for runners are also touched upon, along with recognition for recent race finishers.

00:00 Introduction and Marathon Training Updates

05:52 Fartlek Training Explained

12:04 The Norwegian Method and Its Origins

17:31 Recovery Signs and Strategies

23:46 The Importance of Hills in Training

30:09 Luke's Training Week Recap

39:17 Shoe Preferences and Performance Insights

42:10 Comparing Running Shoes: Pro 4 vs AlphaFly

45:18 The Importance of Comfort in Long Runs

48:39 Training Strategies for Marathon Preparation

52:42 Gels and Nutrition: Training the Gut

01:00:04 Safety Considerations for Runners

01:07:16 Weekend Plans and Upcoming Races

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam recap their recent races, including preparations, performance insights, and the psychological aspects of racing. They delve into the effects of adrenaline on race day, analyse the course conditions, and explore the benefits of running in packs. The conversation also touches on the importance of racing on feel and maintaining perspective in training and racing. Finally, they share some light-hearted moments about race attire and the vibe of race day. The boys also discuss the significance of race gear, particularly focusing on the importance of lightweight and comfortable clothing for optimal performance during races. They delve into the nuances of choosing the right shoes, sharing personal experiences with various models, including the Alphafly and Vaporfly. Luke recounts his recent 5K race experience, highlighting the challenges and triumphs he faced, and reflects on personal growth in his running journey.

00:00 Introduction and Race Preparations

03:08 Race Recap and Performance Insights

05:55 Race Day Experience and Adrenaline Effects

08:58 Course Analysis and Race Conditions

12:08 Running in Packs and Psychological Benefits

15:00 Racing on Feel and Intuition

17:53 Perspective on Racing and Training

20:56 Attire and Race Day Vibes

28:31 The Importance of Race Gear

31:39 Choosing the Right Shoes for Racing

37:57 Comfort vs. Performance in Running Shoes

40:34 Luke's 5K Race Experience

51:11 Reflections on Racing and Personal Growth

54:05 Fashion and Function in Running Gear

57:43 The Intersection of Style and Performance

01:01:04 Choosing the Right Running Shoes

01:06:34 Training Strategies for Marathon Preparation

01:12:20 Weekend Plans and Community Engagement

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyfordYouTube:

https://www.youtube.com/@Flowstate.runnersStrava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam discuss their recent experiences in training, current injuries, and the importance of mental acceptance in running. They share insights on long run strategies for marathon training, the significance of coaching, and the evolving landscape of running shoes, particularly super shoes. The conversation goes on to cover the need for runners to find the right fit for their needs and to focus on training smart rather than pushing limits unnecessarily. The boys also delve into their experiences with various running shoes, discussing preferences, the importance of trying shoes on, and the nuances of shoe longevity. The discussion also touches on personal anecdotes, including weekend plans and memorable running experiences, creating a lighthearted yet informative atmosphere.

00:00 Introduction and Gratitude

03:04 Injury Update and Acceptance

06:13 Training Insights and Experiences

08:50 Long Run Strategies for Marathon Training

12:07 The Importance of Coaching in Running

14:59 Super Shoes: Finding the Right Fit

18:04 The Evolution of Running Shoes

20:57 Final Thoughts on Training and Racing

33:56 Shoe Preferences and Experiences

39:39 Understanding Shoe Lifespan and Retirement

46:04 The Importance of Shoe Rotation

54:31 Weekend Plans and Personal Stories

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam discuss their marathon training journeys, including the impact of seasonal changes on their motivation, the importance of establishing a training routine, and the challenges of long runs in inclement weather. They share insights on race strategies, the benefits of treadmill training, and the significance of heart rate monitoring. The conversation also touches on the distinction between easy runs and recovery runs, emphasising the importance of daily habits for overall metabolic health.

The boys also delve into the complex relationship between body image, self-worth, and nutrition, particularly in the context of sports and athletics. They share personal experiences of struggling with body image issues, the impact of social media on perceptions of health and fitness, and the journey towards achieving a healthier mindset around food and body image. The discussion ends on the importance of seeking professional help and the challenges of navigating societal pressures related to body image, especially for athletes.

Chapters

00:00 Introduction and Gratitude

02:56 Training Updates and Seasonal Affective Disorder

05:50 Workout Wednesday and Training Routine

08:56 Long Runs and Weather Challenges

11:50 Upcoming Races and Race Strategy

14:48 Treadmill Training Insights

18:01 Heart Rate and Perception of Effort

20:58 Easy Runs vs. Recovery Runs

24:05 Daily Habits and Metabolic Health

32:04 Body Image and Self-Worth in Sports

39:20 The Journey to Peace of Mind with Food

46:16 Personal Experiences with Body Image and Nutrition

54:51 The Impact of Social Media on Body Image

01:01:34 Understanding Relative Energy Deficiency in Athletes

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode of Flowstate, Luke and Adam discuss their recent training experiences, focusing on the importance of fueling during runs and the psychological benefits that can be gained during marathon specific sessions. They also delve into the recent record-breaking performances in running, raising questions about the implications of doping in sports and the evolving standards of athletic performance. 

The boys also discuss the essence of racing, emphasizing the importance of competition over mere record-breaking. The dialogue then shifts to innovations in training and nutrition, highlighting how advancements can enhance performance. Personal anecdotes and cultural insights add a relatable touch, culminating in a discussion about the significance of community and shared experiences in athletics.

00:00 Introductions

01:20 Training Updates and Weekly Highlights

06:50 Key Training Sessions and Techniques

11:31 The Importance of Fueling During Runs

15:15 Long Run Experiences and Progression

22:49 Discussion on Recent Record Breaks in Running

32:42 Skepticism Around Doping in Sports

40:25 The Doping Dilemma in Sports

44:01 The Ethics of Competition and Doping

48:54 The Essence of Racing Beyond Records

50:52 Innovation in Training and Nutrition

58:03 The Role of Nutrition in Performance

01:02:04 Cultural Insights and Personal Stories

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford
YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam discuss their recent experiences in running, training strategies, and the importance of recovery. They share insights on managing training schedules, the benefits of social runs, and the significance of proper footwear. The conversation also touches on Adam’s long runs in London, fueling strategies, and the community aspect of running. 

The boys finish off by sharing insights from their training routines, including specific workouts and the role of caffeine in performance. The discussion also highlights recent record-breaking performances in the running world, showcasing the excitement and competitiveness of the sport.

Chapters

00:00 Introduction and Week Recap

04:06 Training and Recovery Insights

12:02 Running Techniques and Strategies

17:04 Quality Sessions and Treadmill Training

20:35 Managing Double Runs

23:17 Social Runs and Community Engagement

26:20 Front-Loading Training Weeks

30:01 Long Run in London

34:26 Shoe Selection and Performance

39:57 Finding the Right Fit: Shoe Selection for Runners

45:47 Training Insights: Weekly Routine and Workouts

01:01:05 Caffeine and Performance: Timing and Effects

01:07:24 Record-Breaking Performances: Highlights from Recent Races