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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 tibia’s 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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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. He’s also an avid runner who combines his personal and professional passions.

Episode Overview:
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 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.

What You’ll 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 Podcast
• Jesse’s instagram: @sleepandsports

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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

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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 Addiction
  • How to identify the tipping point between healthy commitment and addiction.
  • The potential physical and psychological consequences of overtraining.
• Personality Traits & Risk Factors
  • Common personality traits associated with exercise addiction.
  • How social media, fitness devices, and external pressures contribute to unhealthy exercise habits.
• Recognizing the Signs
  • Self-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 Balance
  • Reframing exercise goals for a healthier mindset.
  • The importance of professional counselling and seeking support.

Key Takeaways

1. 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.
2. Balance is crucial. Signs of addiction include exercising through injuries, sacrificing personal or professional commitments, and an inability to take rest days.
3. Social media and fitness devices can be double-edged swords. While they can motivate, they may also perpetuate harmful behaviours.
4. Self-awareness is key. Regularly reflect on your habits and ask whether your exercise routines are enhancing or hindering your overall quality of life.
5. 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

1. Reflect on your habits. Use the questions posed in this episode to assess whether your exercise routine is balanced.
2. Share this episode. Help raise awareness of exercise addiction among your running friends and community.
3. Explore the resources. Check out the EAI and EDS tools to better understand the risk factors.

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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:

1. Key physiological differences between elite and recreational runners
2. The role of VO2 max and genetic factors in performance
3. How mitochondria and cardiovascular adaptations contribute to endurance
4. Why lactate threshold matters and how it affects your race pace
5. Practical tips for improving running economy and efficiency
6. The importance of self-reflection in identifying personal performance limitations
7. Training intensity distribution – how elites balance volume and speed
8. Nutrition and fueling strategies critical for marathon performance
9. The role of tendon stiffness, muscle fiber type, and biomechanics in efficient running
10. Impact of modern running shoes on race performance
11. Insights into gut microbiome, sleep, and recovery for athletic health
12. Tips for recreational runners on building volume, managing intensity, and enjoying the journey of training

Resources Mentioned:

• The Molecular Athlete research paper
• A Race Within a Race (available in the research database folder for subscribers)

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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 C–enriched gelatin supplementation before intermittent activity augments collagen synthesis 
2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review 

The 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:

1. 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.
2. 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 C’s role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.
3. Practical Application:
   • While there isn’t 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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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:

1. Carbon Fiber Shoes: Performance Benefits and Misconceptions – 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.
2. Biomechanical Changes – 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.
3. Injury Risks – 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.
4. Case Studies – 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.
5. Careful Transition to Carbon Fiber Shoes – Runners should avoid making abrupt transitions into carbon fiber shoes. It’s 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.
6. Monitoring Symptoms – 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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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:
I’ve run two marathons and started carb loading 2 days prior to marathon day. I’m 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 don’t like eating, ie white bread, white rice and sports drinks. I previously fuelled well throughout my 2 marathons and luckily haven’t experienced hitting the wall yet. I’ve 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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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. 

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