The Run Smarter Podcast

Papers Reviewed in this Episode:

1. Toe Box Shape of Running Shoes Affects In-Shoe Foot Displacement and Deformation: A Randomized Crossover Study
2. The Effect of Posture on Running Economy, Kinematics, and Muscle Activation
3. Consecutive Bilateral Iliac Stress Fracture in an Adult Male Runner 
4. Effectiveness of Kinesio Tape in the Treatment of Patients with Patellofemoral Pain Syndrome: A Systematic Review and Meta-Analysis

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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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In today's episode, Brodie reviews this article: https://www.uhcw.nhs.uk/self-care/sciatica/

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨ 

Today’s topic focuses on how to run the perfect race with special guest, Matt Fitzgerald.

Matt Fitzgerald, a renowned author of multiple running books, including "80/20 Running," "Racing Weight," "How Bad Do You Want It?", and "The Endurance Diet," joins the show. Matt discusses his latest book, "How to Run the Perfect Race: Better Racing through Better Pacing," diving into training strategies, race day execution, and the broader philosophy of running.

The discussion covers the importance of pacing, the challenges of executing a perfect race, and the psychological and physical aspects involved. Matt offers advice on calculating race finish times, preparing for race day, and how training runs can help predict race performance.

Specific Workouts and Pacing Strategy:

The importance of specific workouts and the role of easy runs in overall training are explored, along with strategies for effective race day pacing.

Overcoming Common Mistakes:

Common mistakes runners make in pacing and how to avoid them are discussed, emphasizing the significance of experience and learning from each race.

Psychological Aspects of Pacing:

The conversation delves into the psychological traits that contribute to successful pacing, including body awareness, judgment, and toughness.

Using Technology in Training:

The role of technology and devices in training and racing is examined, highlighting the need to balance gadgets with body awareness.

Handling Hilly Marathons:

Matt shares strategies for pacing and energy distribution in hilly marathons and how to tailor pacing strategy to individual strengths and weaknesses.

Training at Race Pace:

The importance and frequency of training at race pace are discussed, emphasizing how specific paces can improve race day performance.

The Role of Experience:

The role of experience in achieving a perfect race is highlighted, encouraging runners to learn from each race to improve future performances.

Resources Mentioned:

• Matt Fitzgerald on Instagram
• Dream Run Camp
• Purchase "How to Run the Perfect Race"

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Brodie reviews a paper titled: Effect of resistance exercise dose components for tendinopathy management: a systematic review with meta-analysis  
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
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Brodie reviews a paper titled: Hip and core exercise programme prevents running-related overuse injuries in adult novice recreational runners: a three-arm randomised controlled trial (Run RCT)

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

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In today’s collaboration episode, we dive deep into a Q&A session focused on helping runners train more effectively, prevent injuries, and enhance performance. Joined by Lydia and Sophie from the Stronger Stride Podcast, we explore various aspects of running, including injury prevention, training tips for different terrains, and strategies for marathon preparation and recovery.

Check out the Stronger Stride Socials:
Insta @Strongerstride
Podcast: The Stronger Stride

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

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Episode Summary:
In today’s episode, we delve into the critical aspects of running smarter, not harder, with physical therapist Matthew Silver. Drawing insights from his new book, Built to Run, we explore essential topics such as proper running form, effective breathing techniques, and strategies to prevent common injuries. Matthew brings a wealth of knowledge from his experience in treating runners and offers practical advice that can transform your running experience.

Key Topics Covered:

• Optimizing Running Form: Discussion on the importance of running form, identifying common form mistakes, and how to correct them for better performance and injury prevention.
• Breathing Techniques for Runners: Insights into how proper breathing can enhance running performance, including practical exercises and the physiological benefits of different breathing methods.
• Preventing Common Injuries: Tips on how to use strength training, mobility exercises, and proper running mechanics to stay injury-free.

Guest Bio:
Matthew Silver is a US-based physical therapist specializing in running-related injuries and performance. He has a deep personal and professional interest in helping runners overcome challenges and achieve their best.

Check out Matt's new book Built to Run
Also check out Matt on Instagram & Youtube

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

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Dr Amy Bender is a sleep scientist on a mission to promote sleep for well-being & better performance. She is the perfect guest to have on the podcast to discuss its importance for your running performance, recovery and efficiency. 

We discuss:

• Link between sleep and running injuries
• What you need to know about the different sleep stages
• Signs & symptoms of poor sleep habits
• Importance of both sleep quality and quantity 
• Common sleeping disorders for runners
• Can I sleep too much?
• Practical tips for sleep hygiene
• Right sleep position and pillow

Here are the links for:

Amy's twitter account https://twitter.com/Sleep4Sport

Amy's insta account https://www.instagram.com/sleep4sport/

Here is a link for the sleep questionnaire:  https://static-content.springer.com/esm/art%3A10.1186%2Fs40798-018-0140-5/MediaObjects/40798_2018_140_MOESM1_ESM.pdf

Run Smarter YouTube Channel

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Here are the papers we will cover in today's episode:

• Exploring the Relationship between Running-Related Technology Use and Running-Related Injuries
• Risk factors associated with a history of iliotibial band syndrome (hITBS) in distance runners
• A preliminary exploration of the regression equation for performance in amateur half-marathon runners: a perspective based on respiratory muscle function
• Current and future advances in practice: tendinopathies of the hip
• Mind to move: Differences in running biomechanics between sensing and intuition shod runners  [email protected]
• Comparison of muscle activity of the lower limbs while running on different treadmill models

In this insightful episode, we delve into the fascinating world of power meters and their application in running to enhance speed and efficiency. Our guest, Cody Van Russell, a researcher and a former personal trainer with a rich background in kinesiology, shares his extensive research into power meters. He offers practical advice on how runners can leverage this technology for improved performance.

Key Topics Covered:

• Introduction to Running Power: Understanding the concept of power in running, its research, and how it differs from cycling power.
• Cody Van Russell's Background: From personal training to pursuing a PhD, Cody's journey through an accident, research in concussion labs, to his current focus on wearable technology in sports.
• Mechanical Power and Running Economy: Discussion on the complexities of measuring running power and its implications for running economy.
• Stride Power Meters: An overview of wearable devices like the Stride pod and their role in estimating running power.
• Research Insights: Cody shares findings from his research on stride running power, including its reliability, validity, and utility in training.
• Practical Applications: How runners can utilize power meters to adjust their training, especially in varying terrains and conditions.
• Strength Training and Running Economy: Beyond power meters, Cody emphasizes the importance of strength training and plyometrics in improving running economy and performance.
• Future of Running Power Meters: Acknowledging the current limitations and the potential for further research and development in this area.

Guest Bio:
Cody Van Russell, an accomplished researcher with a focus on exercise physiology, has explored the realms of concussion research, wearable technology, and nonlinear analysis of biological signals. With a passion for high-performance sport, Cody's work aims to understand and optimize human movement and performance through innovative research.

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group