Maybe you've heard of VO2 max, but what does your VO2 max say about your running? And is your watch's VO2 max reading accurate?

In today's episode we go over:

• What is your VO2 Max and should you pay attention to it
• What does your VO2 max number say about your running and what is the average VO2 max
• Workouts you can do to improve your VO2 max

Research and Links:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9286863/pdf/10-1055-a-1686-9068.pdf
• https://journals.lww.com/acsm-msse/fulltext/2007/04000/aerobic_high_intensity_intervals_improve_v_o2max.12.aspx
• https://journals.lww.com/acsm-msse/fulltext/2007/04000/aerobic_high_intensity_intervals_improve_v_o2max.12.aspx
• Hover
• Rehab and Strength Programs
  
  

If you are experiencing knee discomfort or instability when running downhill or going down the stairs, you may need to strengthen your quads. Your glutes are also important, but your eccentric quad strength plays a big role in knee stability, especially when going down a decline.

In this episode, we will walk through why it's important to address your eccentric quad strength, ways to do so, and how you can modify your workouts if you are injured.

Research and Links:

• Youtube Video that goes with this episode
• Runners Complete Program
• https://link.springer.com/article/10.1007/s00421-023-05412-z
• https://pdf.sciencedirectassets.com/282623/1-s2.0-S2095254623X00076/1-s2.0-S2095254623000339/main.pdf?
• https://feetures.com/pages/lifetime-guarantee
  
  

If you are experiencing knee discomfort or instability when running downhill or going down the stairs, you may need to strengthen your quads. Your glutes are also important, but your eccentric quad strength plays a big role in knee stability, especially when going down a decline.

In this episode, we will walk through why it's important to address your eccentric quad strength, ways to do so, and how you can modify your workouts if you are injured.

Research and Links:

• Youtube Video that goes with this episode
• Runners Complete Program
• https://link.springer.com/article/10.1007/s00421-023-05412-z
• https://pdf.sciencedirectassets.com/282623/1-s2.0-S2095254623X00076/1-s2.0-S2095254623000339/main.pdf?
• https://feetures.com/pages/lifetime-guarantee
  
  

The gluteus medius has multiple actions- hip abduction, hip internal rotation, hip external rotation, and single leg stability to prevent hip drop. Most runners have heard of the gluteus medius because social media told them to strengthen it or they have learned about it in previous PT.

The gluteus medius is an important muscle to run stronger and stabilize the hip and knee, but does it prevent injuries? Specifically if we strengthen into hip abduction?

Research and Links:
Barebell Protein Bars
Runners Complete Program
Research 1
Research 1

Youtube Video to strengthen the gluteus medius

The gluteus medius has multiple actions- hip abduction, hip internal rotation, hip external rotation, and single leg stability to prevent hip drop. Most runners have heard of the gluteus medius because social media told them to strengthen it or they have learned about it in previous PT.

The gluteus medius is an important muscle to run stronger and stabilize the hip and knee, but does it prevent injuries? Specifically if we strengthen into hip abduction?

Research and Links:
Barebell Protein Bars
Runners Complete Program
Research 1
Research 1

Youtube Video to strengthen the gluteus medius

Have you ever wondered if your weight affects your knee pain or is even causing your knee pain?

In today's solo episode, we dive into the research that compares runners BMI and determined if that is affecting their knee injuries and recovery. We also compare the injury location for one with a higher BMI and why BMI might not be the best way to determine if someone is overweight or obese.

Links and Resources:

• Research Article
• Jogology Socks (I have medium cushion)
• Zone 2 Freebie: Set up your zone 2 heart rate range with this free video
• BMI Calculator

Have you ever wondered if your weight affects your knee pain or is even causing your knee pain?

In today's solo episode, we dive into the research that compares runners BMI and determined if that is affecting their knee injuries and recovery. We also compare the injury location for one with a higher BMI and why BMI might not be the best way to determine if someone is overweight or obese.

Links and Resources:

• Research Article
• Jogology Socks (I have medium cushion)
• Zone 2 Freebie: Set up your zone 2 heart rate range with this free video
• BMI Calculator

Are you tired of waking up hungover? Or feeling like alcohol is effecting your career or life goals?

Today we have Luc Zoratto, a life coach, marathoner, husband, and dad that talks us through his story to sobriety. His atypical path to sobriety didn't start as being a drunk or going to AA.

Today, Luc has helped hundreds of people on their path to drinking less and becoming sober so they can perform to their highest level through group coaching, 1 on 1 coaching and his run club, Sober Striders.

Follow Luc's journey: https://www.marathon2sobriety.ca/
Follow Luc on IG: https://www.instagram.com/marathon2so

Free Video Series: Setting Up Your Zone 2 Running

Are you tired of waking up hungover? Or feeling like alcohol is effecting your career or life goals?

Today we have Luc Zoratto, a life coach, marathoner, husband, and dad that talks us through his story to sobriety. His atypical path to sobriety didn't start as being a drunk or going to AA.

Today, Luc has helped hundreds of people on their path to drinking less and becoming sober so they can perform to their highest level through group coaching, 1 on 1 coaching and his run club, Sober Striders.

Follow Luc's journey: https://www.marathon2sobriety.ca/
Follow Luc on IG: https://www.instagram.com/marathon2so

Free Video Series: Setting Up Your Zone 2 Running

Was barefoot running a trend or is it actually something we should be progressing towards? Is the book Born to Run accurate in that barefoot running prevents injuries?

In today's episode, Dr. Lisa explains what happens to a runner's gait when they switch from a shod running shoe to a barefoot shoe or barefoot. She answers questions like:

• What is the research behind barefoot running?
• When it is appropriate to run barefoot?
• What are the pros and cons of barefoot running?
• Should I progress towards running barefoot?
• Are we really "Born to Run"?

Research and Links:

• Born to Run Book on Amazon
• Runners Complete Program
• https://www.nature.com/articles/s41598-021-83056
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6604239/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9741467/

Buy Dr. Lisa a coffee