Guest Bio

In this episode of the Art and Science of Running podcast, we speak with Max Paquette, Ph.D. about injury prevention, strength training, footwear, aging, adapting and quantifying training. Max is an accomplished runner as well as associate professor in the School of Health Studies at the University of Memphis, director of the Musculoskeletal Analysis Laboratory, and biomechanist within the Human Performance Center.

Max was a national level steeplechaser and coach in Canada as he studied and became an expert in the fields of biomechanics and injury prevention.

We follow Max on Twitter @BiomechMax and reached out to him after he tweeted:

New coaches, if runners ask you to coach them, ask one question before agreeing: "Do you own Nike whatever%?". If the answer is yes, turn them down.If the answer is no, take them on and demand that they wear them for racing. You'll look like a genius coach on paper.— Max Paquette (@BiomechMax) December 16, 2019

Max and Jacob discuss Max’s tweet and why it was both comical and controversial.

As we have discussed in a number of previous episodes (four, nine, fourteen, fifteen), we start with the fact that the Nike “whatever percents” have been proven to increase running economy.

The findings are clear. These shoes work and if you want to run faster you should use them.Max Paquette

Read the original research: “The Biomechanics of Competitive Male Runners in Three Marathon Racing Shoes: A Randomized Crossover Study.” Wouter Hoogkamer, Shalaya Kipp, Rodger Kram

Footwear & Injury Prevention

One of the most commonly asked questions about the Vaporflies is, “Do they reduce the risk of injury?” or “Do they increase the risk of injury?”

We discuss this anecdotally a bit in Episode 15 with Geoff Burns, but we also wanted to ask Max given his expertise in injury prevention.

There have really been no studies on shoes and running injuries. It’s really hard to tease out the single variable of shoes.Max Paquette

There is a difference between “risk” and a definitive “cause” of injury.

Max has discussed this topic in other spaces as well:

In this episode of the Art and Science of Running Podcast, we speak with elite ultramarathoner, artist & scientist, Geoffrey Burns, about his research at the University of Michigan in kinesiology & biomechanics, specifically with regard to foot strike, cadence, and running form. In addition to discussions about Geoff’s research, we spoke with him about his proposal to regulate running footwear innovation and his rationales behind his proposals. This led us to discussions about his role as a professional athlete and a scientist navigating the sometimes conflicting realms of sponsorship, authenticity, objectivity, and professionalism.

Athletic Resume

Geoff grew up running in Southern California before walking-on to the cross country and track teams at the University of Michigan where he ran for the legendary Coach Ron Warhurst. Geoff is passionate about the sport of running and has competed at the highest levels winning national ultrarunning championships and placing as high as 5th at the world 100K championships. But Geoff is more than a great runner. He takes his writing and science seriously.

Academic and Professional Background

Geoff studied biomedical engineering at the University of Michigan and received bachelor’s and master’s degrees before working professionally as an engineer in medical devices and orthopedic surgery research. After some time in the professional sector, Geoff returned to the University of Michigan to pursue a PhD in kinesiology and biomechanics. At the time of the recording, Geoff was months away from defending his thesis.

Cadence and Changing Foot Strike Patterns

One of the many topics we discussed with Geoff is the trend toward trying to change one’s foot strike or cadence. Regarding cadence and step rate, Geoff explained,

“It’s a barometer and not a governor. There’s no magical number that’s dogmatically right for everybody.” Geoff Burns reflecting on the commonly held belief that there is a “magic” number of steps per minute

Read these articles for additional insight on foot strike and cadence.

What are the Benefits and Risks Associated with Changing Foot Strike Pattern During Running? A Systematic Review and Meta-analysis of Injury, Running Economy, and Biomechanics

The Perfect Stride: Can Alberto Salazar straighten out American dist...

In this episode of the Art and Science of Running Podcast, we speak with elite ultramarathoner, artist & scientist, Geoffrey Burns, about his research at the University of Michigan in kinesiology & biomechanics, specifically with regard to foot strike, cadence, and running form. In addition to discussions about Geoff’s research, we spoke with him about his proposal to regulate running footwear innovation and his rationales behind his proposals. This led us to discussions about his role as a professional athlete and a scientist navigating the sometimes conflicting realms of sponsorship, authenticity, objectivity, and professionalism.

Athletic Resume

Geoff grew up running in Southern California before walking-on to the cross country and track teams at the University of Michigan where he ran for the legendary Coach Ron Warhurst. Geoff is passionate about the sport of running and has competed at the highest levels winning national ultrarunning championships and placing as high as 5th at the world 100K championships. But Geoff is more than a great runner. He takes his writing and science seriously.

Academic and Professional Background

Geoff studied biomedical engineering at the University of Michigan and received bachelor’s and master’s degrees before working professionally as an engineer in medical devices and orthopedic surgery research. After some time in the professional sector, Geoff returned to the University of Michigan to pursue a PhD in kinesiology and biomechanics. At the time of the recording, Geoff was months away from defending his thesis.

Cadence and Changing Foot Strike Patterns

One of the many topics we discussed with Geoff is the trend toward trying to change one’s foot strike or cadence. Regarding cadence and step rate, Geoff explained,

“It’s a barometer and not a governor. There’s no magical number that’s dogmatically right for everybody.” Geoff Burns reflecting on the commonly held belief that there is a “magic” number of steps per minute

Read these articles for additional insight on foot strike and cadence.

What are the Benefits and Risks Associated with Changing Foot Strike Pattern During Running? A Systematic Review and Meta-analysis of Injury, Running Economy, and Biomechanics

The Perfect Stride: Can Alberto Salazar straighten out American dist...

In this episode of the Art and Science of Running Podcast we speak with runner, scientist, and journalist, Alex Hutchinson about the role the mind plays in endurance and performance. Alex blends his passions for science and writing in the Sweat Science column of Outside Magazine. Prior to writing for Outside, Alex studied physics at the University of Cambridge while competing and representing Canada as a long-distance runner. 

After earning a PhD in physics and working on some post-doctoral research, Alex pivoted to journalism where he earned a National Magazine Award for his work with Popular Mechanics, covered adventure travel for The New York Times, and wrote a training column for Runner’s World. 

Books

His latest book, ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance, is not simply about about physics or physiology, but dedicates significant portions to the workings of the mind. Endure comes highly recommended by other experts in the realms of sport and science most notably David Epstein, Amby Burfoot, Tim Noakes, and Malcolm Gladwell.

Alex’s first book, Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise exemplifies the breadth of his writing about running.

PhD in Physics to Journalism

In our interview, Malc who was also formally trained as a physicist in the UK, asked Alex how he decided to transition from a career in physics to a career in journalism. In response, Alex shared some insight into why he chose to study physics in the first place based on the advice of a mentor:

“If you don’t know what you want to do, do something hard and it will train your mind. The problem solving skills will be transferrable to other domains. If you show that you can do something hard and challenge yourself it’s easier to do that than study basket weaving for four years and then decide to be a physicist.”

After four years of studying physics, Alex still didn’t know what to do so I went to grad school. After grad school he still didn’t know what to do so did a post doc. Then he had an “awakening moment.” After working in a lab for 14 hours a day a colleague came back and asked if I had read an article in the latest journal. He was reading physics for fun after working in physics all day for work. Alex was doing physics because it was hard, but it wasn’t what he wanted to do at the end of a long day working in the lab. He had other interests and felt that journalism might allow him to continue to learn and explore other aspects of life outside of the lab.

Alex did a one year master’s degree in journalism to show that he was serious, rather than simply jumping into an internship and assuming it would just come to him. While writing for the Ottawa Citizen, Alex learned that he does his best work when he writes about things that he really cares about. 

Journalism gave Alex something to work towards – a column dedicated to running – whereas in the field of physics the only thing that came after studying physics was more physics. Journalism has a lot of career switchers and is open to those from othe...

In this episode of the Art and Science of Running Podcast we speak with runner, scientist, and journalist, Alex Hutchinson about the role the mind plays in endurance and performance. Alex blends his passions for science and writing in the Sweat Science column of Outside Magazine. Prior to writing for Outside, Alex studied physics at the University of Cambridge while competing and representing Canada as a long-distance runner. 

After earning a PhD in physics and working on some post-doctoral research, Alex pivoted to journalism where he earned a National Magazine Award for his work with Popular Mechanics, covered adventure travel for The New York Times, and wrote a training column for Runner’s World. 

Books

His latest book, ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance, is not simply about about physics or physiology, but dedicates significant portions to the workings of the mind. Endure comes highly recommended by other experts in the realms of sport and science most notably David Epstein, Amby Burfoot, Tim Noakes, and Malcolm Gladwell.

Alex’s first book, Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise exemplifies the breadth of his writing about running.

PhD in Physics to Journalism

In our interview, Malc who was also formally trained as a physicist in the UK, asked Alex how he decided to transition from a career in physics to a career in journalism. In response, Alex shared some insight into why he chose to study physics in the first place based on the advice of a mentor:

“If you don’t know what you want to do, do something hard and it will train your mind. The problem solving skills will be transferrable to other domains. If you show that you can do something hard and challenge yourself it’s easier to do that than study basket weaving for four years and then decide to be a physicist.”

After four years of studying physics, Alex still didn’t know what to do so I went to grad school. After grad school he still didn’t know what to do so did a post doc. Then he had an “awakening moment.” After working in a lab for 14 hours a day a colleague came back and asked if I had read an article in the latest journal. He was reading physics for fun after working in physics all day for work. Alex was doing physics because it was hard, but it wasn’t what he wanted to do at the end of a long day working in the lab. He had other interests and felt that journalism might allow him to continue to learn and explore other aspects of life outside of the lab.

Alex did a one year master’s degree in journalism to show that he was serious, rather than simply jumping into an internship and assuming it would just come to him. While writing for the Ottawa Citizen, Alex learned that he does his best work when he writes about things that he really cares about. 

Journalism gave Alex something to work towards – a column dedicated to running – whereas in the field of physics the only thing that came after studying physics was more physics. Journalism has a lot of career switchers and is open to those from othe...

In this episode of the Art and Science of Running podcast, Jacob Puzey and Malc Kent explain how to periodize and prioritize training, racing, and recovery to avoid injury.

Periodization

There are essentially two approaches to training and racing – linear and non-linear periodization.

Linear Periodization

The most common approach to training and racing among elites is a linear periodization focusing on one or two goal races per year. While this practice may be followed by amateur athletes, the vast majority of recreational runners simply train from race to race.

The purpose of this discussion is not to say whether one approach is right or wrong, but rather to identify the pros and cons of each approach, determining which approach will work best for you, and what considerations to take into account when designing a training and racing schedule.

Periodization can simply be defined as breaking up a training cycle for a specific purpose by starting from a target and reverse engineering to the start / current place and time.. 

The essential questions of periodization are:

How do you get from where you are today to where you want to be?

What do you need to do between now and the target date / race to prepare for the demands of the challenge?

Jacob has written about the pros and cons and ways to design training based on both models in the following articles:

RACE STRATEGICALLY

RUNNING AND EGGS

WIN THE RACE OF PREPARATION

However, prior to commencing formal, specific training make sure that your body is functioning optimally. The off-season (or a break between goal races) is the best time to identify and work on weaknesses. For many, winter is a natural off-season from race specific training. Once you get started on a training block it is much harder to start correcting things.

Start with the End in Mind

Periodization changes depending on what your goal is. To a pure classical strength coach that might look different than a pure running coach or a gait analyst, but regardless of the role or goal of a coach or athlete, we can all agree that it is important to reset at the end of each season.

Malc suggests that you start out with foundation work early on. Start with a gait analysis to determine what inefficiencies, deficiencies, or asymmetries you may have and begin to work on addressing them before getting to far into race specific run training.

Malc described a flow chart from left to right.

First thing in the flow of actions is Gait Analysis. 

Measure some numbers and see where you’re at. Then see if / how you are improving. 

Corrective training – Look at data and then work on qualities that you want to develop.

Strength endurance and then speed strength and then power.

Initial analysis / data collection -> Foundation / correction -> Develop strength, power, speed

It’s All About the Base

In this episode of the Art and Science of Running podcast, Jacob Puzey and Malc Kent explain how to periodize and prioritize training, racing, and recovery to avoid injury.

Periodization

There are essentially two approaches to training and racing – linear and non-linear periodization.

Linear Periodization

The most common approach to training and racing among elites is a linear periodization focusing on one or two goal races per year. While this practice may be followed by amateur athletes, the vast majority of recreational runners simply train from race to race.

The purpose of this discussion is not to say whether one approach is right or wrong, but rather to identify the pros and cons of each approach, determining which approach will work best for you, and what considerations to take into account when designing a training and racing schedule.

Periodization can simply be defined as breaking up a training cycle for a specific purpose by starting from a target and reverse engineering to the start / current place and time.. 

The essential questions of periodization are:

How do you get from where you are today to where you want to be?

What do you need to do between now and the target date / race to prepare for the demands of the challenge?

Jacob has written about the pros and cons and ways to design training based on both models in the following articles:

RACE STRATEGICALLY

RUNNING AND EGGS

WIN THE RACE OF PREPARATION

However, prior to commencing formal, specific training make sure that your body is functioning optimally. The off-season (or a break between goal races) is the best time to identify and work on weaknesses. For many, winter is a natural off-season from race specific training. Once you get started on a training block it is much harder to start correcting things.

Start with the End in Mind

Periodization changes depending on what your goal is. To a pure classical strength coach that might look different than a pure running coach or a gait analyst, but regardless of the role or goal of a coach or athlete, we can all agree that it is important to reset at the end of each season.

Malc suggests that you start out with foundation work early on. Start with a gait analysis to determine what inefficiencies, deficiencies, or asymmetries you may have and begin to work on addressing them before getting to far into race specific run training.

Malc described a flow chart from left to right.

First thing in the flow of actions is Gait Analysis. 

Measure some numbers and see where you’re at. Then see if / how you are improving. 

Corrective training – Look at data and then work on qualities that you want to develop.

Strength endurance and then speed strength and then power.

Initial analysis / data collection -> Foundation / correction -> Develop strength, power, speed

It’s All About the Base

In this episode of the Art and Science of Running Podcast we speak with Dr. Carla Rodriguez Dimitrescu about nutrition for endurance events, particularly long-distance running. Carla is a national champion ultrarunner who has competed internationally in running and swimming. She recently returned from the 24 Hour World Running Championships in France and shares some of the lessons she learned. Carla studied Nutrition and Metabolism in Mexico, the USA, and Canada and eventually earned a PhD in Nutrition and shares some of her insight in experience with us to help maximize training, racing, and recovery.

Carla’s athletic career started early while still a young girl in Mexico. Eventually, she found running while warming up and for dry land training for swimming. After a 12 minute running test with her swimming teammates, Calra realized that she was actually quite good at running and began taking it a bit more seriously.

As a teenager, Carla participated in modern pentathlon while also specializing in the 200m Butterfly in the pool.. When she began studying formally in university, Carla took a break from competitive swimming. She decided at a young age to be nutritionist and ultimately earned a PhD in clinical nutrition while concurrently working in Sports Nutrition. Carla is also a Certified Sports Nutritionist. 

The underlying theme of Carla’s message is that “we need to learn to listen to our bodies.”

Are night shades inflammatory or anti-inflammatory?

“Everyone is different. If we perform a study of 15-20 people we’ll get results, but that doesn’t mean it is applicable to everyone. The more we study. The more we realize how different we are. The more we study the more questions we have. We are extremely complex. “

“Try to eat local. That’s how you can better control the quality of the foods that you eat.”

“Keep a journal about the foods that you eat and how they impact you.”

24 Hour World Championships in Albi, France

Calra recently competed in the 24 Hour World Championships in Albi, France. We discuss the challenges of travel, time change, foreign foods, different types of water, thirst, and language barriers.

Training and fitness felt good, but ultimately Carla had challenges with the water. There were so many water options that she inadvertently purchased and consumed the wrong type of water. The kind that she purchased and used in the race had a higher calcium content that she was accustomed to so it didn’t sit well with the family.

Carla fuelled with a combo of gels and electrolyte drinks as well as Fanta or Orange Crush.

When travelling it can be hard to find food that sit well and that you are familiar with. To further complicate things, restroom facilities can be different as well.

Carla felt a great sense of pride running and representing her home country of Mexico.

Omar, her spouse, crewed for her and helped her take care of her nutritional needs.

The championship event in France was a looped course so she could see family, friends, and team every 1.5 km.

One thing that stood out to Carla was how animated the French fans were.

For the first 6 hours Carla was on personal record pace, but then she began feeling the stabbing pain in her stomach caused by the calcium in the water. Despite a fast first 80K,

In this episode of the Art and Science of Running Podcast we speak with Dr. Carla Rodriguez Dimitrescu about nutrition for endurance events, particularly long-distance running. Carla is a national champion ultrarunner who has competed internationally in running and swimming. She recently returned from the 24 Hour World Running Championships in France and shares some of the lessons she learned. Carla studied Nutrition and Metabolism in Mexico, the USA, and Canada and eventually earned a PhD in Nutrition and shares some of her insight in experience with us to help maximize training, racing, and recovery.

Carla’s athletic career started early while still a young girl in Mexico. Eventually, she found running while warming up and for dry land training for swimming. After a 12 minute running test with her swimming teammates, Calra realized that she was actually quite good at running and began taking it a bit more seriously.

As a teenager, Carla participated in modern pentathlon while also specializing in the 200m Butterfly in the pool.. When she began studying formally in university, Carla took a break from competitive swimming. She decided at a young age to be nutritionist and ultimately earned a PhD in clinical nutrition while concurrently working in Sports Nutrition. Carla is also a Certified Sports Nutritionist. 

The underlying theme of Carla’s message is that “we need to learn to listen to our bodies.”

Are night shades inflammatory or anti-inflammatory?

“Everyone is different. If we perform a study of 15-20 people we’ll get results, but that doesn’t mean it is applicable to everyone. The more we study. The more we realize how different we are. The more we study the more questions we have. We are extremely complex. “

“Try to eat local. That’s how you can better control the quality of the foods that you eat.”

“Keep a journal about the foods that you eat and how they impact you.”

24 Hour World Championships in Albi, France

Calra recently competed in the 24 Hour World Championships in Albi, France. We discuss the challenges of travel, time change, foreign foods, different types of water, thirst, and language barriers.

Training and fitness felt good, but ultimately Carla had challenges with the water. There were so many water options that she inadvertently purchased and consumed the wrong type of water. The kind that she purchased and used in the race had a higher calcium content that she was accustomed to so it didn’t sit well with the family.

Carla fuelled with a combo of gels and electrolyte drinks as well as Fanta or Orange Crush.

When travelling it can be hard to find food that sit well and that you are familiar with. To further complicate things, restroom facilities can be different as well.

Carla felt a great sense of pride running and representing her home country of Mexico.

Omar, her spouse, crewed for her and helped her take care of her nutritional needs.

The championship event in France was a looped course so she could see family, friends, and team every 1.5 km.

One thing that stood out to Carla was how animated the French fans were.

For the first 6 hours Carla was on personal record pace, but then she began feeling the stabbing pain in her stomach caused by the calcium in the water. Despite a fast first 80K,

In episode 11 of the Art and Science of Running Podcast we visit with Tommy Rivers Puzey. Tommy is a husband, father, accomplished marathoner, trail and ultra runner, iFit Trainer, anthropologist, linguist, doctor of physical therapy and licensed massage therapist who works on some of the best endurance athletes in the world when they are training in his hometown of Flagstaff, Arizona.

What motivates Tommy to get out the door and run?

“Trying to keep my own mental and physical health in check. Movement outside helps me keep my own emotional health.”

“The first biggest motivator is to get my head on straight before the rest of the day starts.”

“There are few people whose company I enjoy as much as the voices in my own head.”

“More than anything, I’m motivated by fear of not reaching my potential.”

What was it like growing up in the Puzey home?

“We always knew that we were loved, but there was always an expectation to excel.”

What motivated Tommy to pursue the academic tracks that he pursued?

“Our dad taught us from a young age that you can either work with your hands or you can work with your mind. If you choose to work with your mind, you have to go to college and if you want to go to college I’m not going to pay for it so you either have to be a scholar or an athlete or both.”

“We knew that if we wanted to work with our minds that we needed to go to college so we tried to become the best students and athletes that we could be so that we could pay for college.”

“Waste of any kind is sinful. Waste of food, waste of time, waste of opportunity. Waste of potential is the very worst form of waste.”

“Anthropology class felt like Sunday dinner with our family. It just felt like home being in the anthropology department and that’s what Jake was studying so that’s what I did.”

When did athletics come into the picture?

“Our recreation as kids was simply being outside in the rural southwest.”

“You learn to run as kids and then you are told to stop and then eventually listen. Whether it’s for church, or school, or the pool. We learned to run as kids and we just never stopped.”

Tommy has had success on the trails and the roads. Some find the transition back and forth difficult.

How does he specifically target specific types of running races?

“I start my weeks from the back to the front. . . People have these preconceived notions that you are either a trail runner or a road runner. One of the first things I learned about when I first started studying human physiology is Wolff’s Law. Wolff’s Law essentially says that bones will strengthen themselves. The fibres of the bones will align themselves specifically in response to the stresses that are placed upon them. If you stress a tissue or blood or tendon a little bit those tissues will make adaptations and become what they are being trained to become. If you stress it too much without adequate recovery you will get injured.”

Tommy’ weekly training schedule:

* Five days a week Tommy does what he calls the Vuelta del Taco Run which is 10 miles from his home on a dirt mountain road to