In this episode, I cover non-episodic low back pain. I discuss the differences between episodic and non-episodic pain, what are differential diagnoses which require immediate medical attention, how many visits and what they should cost and if imaging is appropriate (almost never is for acute pain). If you have ever suffered from low back pain as a runner you know how frustrating it can be. If you have never had pain and all of a sudden do experience back pain, this is a must listen to episode. As always if you have questions, send them my way, [email protected]. Thanks for listening and hope to have you back again soon.

In this episode, I discuss running shoes. I will apologize and say the last 15 seconds are cut off. I didn’t want to re-record the whole thing so suffice it to say it kind of ends abruptly. With that being said I go into what to look for in shoes, why you shouldn’t listen to the shoe companies and or go off looks along for what will work for you and some common things to look out for when considering a running shoe. If you have any questions, feel free to send them my way [email protected]. As always thanks for being here and hope to have you back soon.

What are Metabolic Equivalents (METs) and Why are they so important to running? In this episode I discuss METs why we use them. I also discuss Matt Fitzgerald’s “80/20 Running” book and the article written by Dr. Cameron Gerber, PT, DPT on www.utahrunning.com (February 2019). METs allow us to determine how many calories are roughly burned based on body weight and activity. If you are not burning the right calories, the calories in/calories out method will likely not work to help you reduce weight or maintain optimal levels of nutrition to allow for proper recovery. Other resources can be found at www.whyiexercise.com/metabolic-equivalent. If you have any questions, send them my way [email protected]. Thanks for listening and hope to have you back soon.

If you are out in the cold running, you need to have the right gear and the right combination of gear to keep you warm and safe. We often talk about heat stress and issues if too hot, but we often skip over the cold issues. Layering is effective to keep you warm and at your best. Be aware you also need to protect your skin (think cheeks, ears, hands, feet). If you have any questions send them my way, [email protected]. Thanks for listening and hope to have you back soon.

Do you have pain in the back of your ankle? There are only a few things which can cause pain back there but the most likely is the Achilles’ tendon. Acute pain is likely Tendinitis and the more chronic symptoms will convert to a Tendinopathy. In this episode I explain the difference between the two and how we would treat both (spoiler alert, they are treated differently). If you have any questions, send them my way [email protected]. I appreciate you listening and look forward to having you back again soon.

Ankle sprains can be pretty common with runners. But what do you need to know about them and when would you need to stop running? In this episode I discuss the grades of ankle sprains, when an X-Ray or MRI would be needed and when you need to stop running versus keep up with your training. If you have any questions send them my way [email protected]. I always respond. Thanks for listening!

Not everyone runs for speed or competition. I get it! A lot of what I talk about it how to improve your performance and yet there are lots of you out there that have no desire to compete and just want to stay healthy (ie: lower blood pressure/cholesterol and maintain weight). This episode covers what a training cycle would look like and how to incorporate strength training prior to your running to maximize fat burning. If you have any questions contact me via email at [email protected].

Have you considered running one of the many multi-stage Relay races out there. Many may be familiar with Ragnar Relays but others out there include Hood to Coast and Top of Zion. In this episode I give helpful hints in how to best prepare for the race. I provide 3 tips for what you should do during the race and 3 things to absolutely avoid during the race. Feel free to reach out to me via email [email protected] for more information.

Blisters are a normal part of running, but do they have to be? In most cases blisters can be prevented by taking proper measures to keep the feet and shoes in good working order. Whether it is using products like powders or lubricants on the toes/feet and or wearing socks like those by Injinji (www.injinji.com) that keep the toes separated and reduce friction from skin on skin contact, anything to reduce friction is a good thing. Now what about the use of two light weight socks? I don’t recommend this anymore as socks have really come a long way from the old cotton socks only available in the 80’s and 90’s. Also using products like KT Blister protection tape can be useful but I don’t recommend using it on or between the toes. Also what may be helpful is tying your shoes with a heel lock method. For this visit the Mesh Tongue my YouTube channel and look for video (Episode 125.) As always, if you have questions please send them my way, [email protected].

In order for stretching to be effective it has to be performed consistently. That means daily. There is good evidence that static stretching should be performed only after running (especially on race/interval days) and rolling should be done before you run/race. My favorite roller is the Vector T-pin (www.tpinmuscletherapy.com use code “BRIANB” at checkout for a 10% discount) and once you see its patented design you will understand why it’s the only one I use now. Also you want to hold those static stretches at least 30-60 seconds with longer being better for the muscles overall. If you have any questions or comments send them my way at [email protected] and I’ll be happy to get back to you soon. Thanks for listening.