The Run Smarter Podcast

In today's episode, we delve deep into the world of tendinopathy research with Miles Murphy, a renowned physiotherapist, neuroscience, and lower limb injury researcher. Together with Ebony Rio, they've published influential work that could change how tendinopathies are managed.

Key Highlights:

Understanding Tendinopathy: Miles Murphy provides a thorough overview of the history, physiology, and pathology of tendinopathies, emphasizing the complexity and nuances of tendon injuries.

Innovative Research: The discussion includes insights into recent groundbreaking papers that challenge and expand our understanding of tendinopathy management.

Treatment Modalities Explored: Various treatments such as PRP, corticosteroid injections, and shockwave therapy are critically evaluated, with a focus on their effectiveness and practical application in clinical settings.

Load Management: The core of tendinopathy management, according to Murphy, revolves around appropriate load management, highlighting the importance of understanding and adjusting the mechanical load on tendons for optimal recovery.

Future Directions: The episode concludes with a forward-looking discussion on the potential future directions in tendinopathy research and management, including the development of new outcome measures and a better understanding of pain mechanisms associated with tendon issues.

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Brodie answers the following questions:

Anna: As a trail runner and a doctor I know the evidence has changed. Rest is no longer recommended for injury and lots of focus on strength. But I also know that most of my injuries are due to overuse or lack of recovery. So how to know when to back off. Or is rest never the answer?

Dominik: How to safely transition from high cushioned shoes to minimal (barefoot) shoes? Does the barefoot approach really reduce a lot of injuries? If so, Why elite runners don’t run in minimal shoes? I am reading Born to run and am a bit puzzled about this

Craig: Recently, I was lucky to get a pair of Altra Vanish Carbon during a limited time special. I was sort of debating on using this for a marathon at the end of May. How many times would you recommend running in these shoes prior to the race? 

Debbie: Managing 1 year of left knee pain after returning from running following a rectus femoris tendinopathy. An MRI recently showed mild bursitis and joint effusion. I believe it's related to kinetic chain imbalances including a right hip shift. Where should the rehab focus be? Should I be exercising my knee at all or solely focusing on improving hip mobility?

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
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In this Q&A Brodie answers the following questions:

Rachel: Every one of my runs nowadays has hills. Assuming this is a good thing but I’m getting more fatigued, on some runs, and needing more shorter 5km runs in between longer ones. 

Katja: Currently marathon training and my left hip hurts. Especially right under the greater trochanter. It started 2-3 weeks ago and wasn’t constant. But now I had to end my last long run early. Now feel it with every step. It hurts getting up from sitting and walking downstairs. 

Elliptical seems fine. Chiro thinks it might be IT band. Any idea what it could be and how to modify training? London is in 30 days.

Ryan: What is the most common diagnosis for glute tightness and soreness that lingers for months? Can run on it to a point but then will be sore after.

Sara: What is your return to running plan for those who have taken a 8 week break from running due to PHT and adductor tendinopathy. I have been cross training with swim/bike/walking during time off and been lifting heavy for 4 weeks.

Denny: My lower back (to the right) hurts after running or after just standing for 20 minutes. More like it feels stiff. I don't have a particular question but I guess if you could share some thoughts on lower back pain and running.

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
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On today's episode we cover the following papers:

Paper 1: Cranberry supplementation improves physiological markers of performance in trained runners

Paper 2: Is There a Role of Beetroot Consumption on the Recovery of Oxidative Status and Muscle Damage in Ultra-Endurance Runners?
Paper 3: Caffeine gum improves 5 km running performance in recreational runners completing parkrun events

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
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In this enlightening episode of the Smarter Scholars podcast, we delve into the intricate world of understanding and overcoming various types of pain. Drawing inspiration from the Huberman Lab podcast and personal experiences, this episode offers a comprehensive look at the physical and psychological aspects of pain, providing listeners with practical strategies and tools to manage and overcome pain effectively.

Key Discussion Points:

1. Understanding Pain:
   • Brodie shares a personal experience of a minor accident while running, leading to a broader discussion on the nature of pain.
   • Pain is fundamentally a brain output, regardless of its acute or chronic nature.
   • It's vital to understand that pain receptors, or nociceptors, can only detect heat, pressure, and pH changes, emphasizing the brain's role in interpreting these signals.
2. Strategies for Overcoming Pain:
   • The episode highlights effective interventions for chronic pain, such as intentional distraction, mindfulness-based stress reduction (MBSR), and cognitive reframing.
   • These strategies emphasize the importance of not just sensory experience but also emotional states in managing pain.
3. Psychological Aspects of Pain:
   • The discussion delves into how catastrophization and personality traits like optimism can significantly affect pain perception and recovery.
   • The role of psychological factors, including stress, anxiety, and past traumas, is explored in relation to pain experiences.
4. Role of Physical Therapy and Other Treatments:
   • The episode touches on various treatment options for chronic pain, including medications, nerve blocks, psychological therapies, physical and occupational therapy approaches, complementary alternative medicines, and self-empowerment strategies.
   • The critical role of physical therapists in pain management and recovery is highlighted.
5. Nutrition and Pain:
   • The conversation extends to the impact of nutrition on pain and recovery, emphasizing the importance of anti-inflammatory diets and identifying food triggers.
6. Journaling Protocol for Pain Management:
   • Based on another Huberman Lab podcast episode, a specific journaling protocol is discussed as an effective tool for managing chronic pain and mental health.

Conclusion:

The episode concludes with a comprehensive understanding of pain, emphasizing that it's not only a physical sensation but also deeply intertwined with our emotional and psychological states. By exploring various methods, including intentional distraction, mindfulness, cognitive reframing, and practical approaches like physical therapy and nutrition, listeners are equipped with a diverse array of tools to confront and manage their pain effectively.

💥💥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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Richard Blagrove is an authority in physiology and strength training for runners. He authored "Strength and Conditioning for Endurance Runners" and has an extensive background in coaching runners and conducting research on running strength and conditioning.

Main Topics Discussed:

1. Approach to Strength Training for Runners:
   • Emphasis on understanding a runner’s goals, injury history, and current training regimen.
   • The importance of non-running activities in a runner's training plan.
   • Tailoring strength training programs to individual runner’s needs and circumstances.
2. Specific Training Advice for Recreational Runners:
   • Recommendation for a minimum of two strength sessions per week.
   • How to integrate strength training with running routines.
   • Suggestions for runners with limited access to gym equipment.
3. Strength Training Principles:
   • Starting with bodyweight exercises and progressing to more challenging variations.
   • The role of equipment like resistance bands and free weights.
   • Emphasis on the importance of technique, especially when increasing load.
4. Periodization and Advancing Training:
   • Adjusting rep ranges and load as runners become more experienced.
   • The concept of periodization in strength training for runners.
5. Common Concerns and Misconceptions:
   • Addressing runners’ hesitations and misunderstandings about strength training.
   • The relationship between strength training and injury prevention.

💥💥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. Andrea Moore is a Physical Therapist, Orthopedic Specialist, Nutritional Therapy Practitioner and the host of the Unweaving Chronic Pain Podcast.

On the podcast, she shares her insights and expertise on chronic pain and how the nervous system plays a pivotal role in our pain experience. Andrea also offers practical advice for those navigating their journey through chronic pain. 

Her holistic approach, focusing not only on the physical but also on the mental, emotional, and even ancestral aspects of pain, provides a comprehensive framework for understanding and addressing chronic pain in ways that traditional models might not fully encompass.

Remember, healing from chronic pain is a journey that encompasses more than just the physical body. By integrating mind-body practices, understanding the underlying factors contributing to pain, and approaching oneself with kindness and curiosity, significant strides can be made towards recovery and a better quality of life.

Follow Andrea Moore Here:
Pain Archetype Assessment: https://welcome.drandreamoore.com/pain_response_assessment
Instagram: https://www.instagram.com/drandreamoore/
Website: https://drandreamoore.com/
Podcast: https://www.unweavingchronicpain.com/

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
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Here are the research papers discussed in todays episode:

• The Effect of Wearable-Based Real-Time Feedback on Running Injuries and Running Performance: A Randomized Controlled Trial
• How to activate the glutes best? Peak muscle activity of acceleration-specific pre-activation and traditional strength training exercises
• Predictors of Running-Related Injury Among Recreational Runners: A Prospective Cohort Study of the Role of Perfectionism, Mental Toughness, and Passion in Running
• Effects of 3 Weeks Yogic Breathing Techniques on Sub-maximal Running Responses
• Plantar Fasciitis: An Updated Review
• Leg length discrepancy is not a risk factor for plantar fasciitis
• Immediate and Short-Term Effects of In-Shoe Heel-Lift Orthoses on Clinical and Biomechanical Outcomes in Patients With Insertional Achilles Tendinopathy
• What is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping review

💥💥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 this episode, we shine the spotlight on ultra marathoner Patrick Regan, an accomplished athlete sponsored by GU Energy Labs. Patrick shares insights from his journey from marathons to ultramarathons, including his strategies for training, injury prevention, and nutrition. With a rich background in both competitive running and coaching, Patrick provides valuable advice for runners looking to make the transition to longer distances.

About Patrick Regan:

• Ultra marathoner with impressive achievements in 50 miles, 100Ks, and 100-mile races.
• A seasoned running coach with a passion for helping others achieve their ultra running goals.
• Host of the Ultra Wizard Ramble podcast

Key Highlights:

Transitioning from Marathon to Ultra: Patrick discusses the misconceptions about moving from marathon running to ultramarathons, emphasizing the importance of maintaining a strong running economy and the ability to metabolize calories efficiently over longer distances.

Injury Prevention and Strength Training: Insights into Patrick's approach to reducing injury risks, including his strength training regimen and tips for balancing running with strength and mobility work.

Nutrition and Fueling Strategies: Patrick shares his strategies for fueling during long runs and races, highlighting the significance of adapting calorie intake and hydration to meet the demands of ultra endurance events.

Training Insights: An overview of Patrick's typical training week, offering a glimpse into how he prepares for ultramarathons and balances high mileage with recovery and strength training.

Recovery Techniques: Patrick emphasizes the importance of recovery, including down weeks in training cycles and strategies for post-run and ongoing recovery to ensure longevity in the sport.

Connect with Patrick Regan:
Coaching Services: Learn more about Patrick's coaching philosophy and services at Patrick's Coaching Website.
Connect on Insta @patrickreaganrunning
Also check out the Ultra Wizard Ramble Podcast

💥💥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 this solo episode, Brodie shares insights into his personal strategy for maximizing performance while minimizing the risk of injuries. After a hiatus from racing due to COVID, he's now setting his sights on new challenges and meticulously planning his training regimen to stay healthy and competitive.

Key Highlights:

1. Background and Motivation:
   • Discusses the impact of COVID-19 on his racing and training routines.
   • Shares past achievements in trail running and CrossFit, and how these experiences have shaped his current fitness goals.
   • Introduces the decision to train for a Hyrox event, highlighting its blend of running, strength, and high-intensity workouts.
2. Training Philosophy and Approach:
   • Outlines a detailed weekly training plan, incorporating running, strength training, and specific workouts to prepare for the Hyrox event.
   • Emphasizes the importance of gradual progression, avoiding abrupt changes in training load to reduce injury risk.
   • Highlights the significance of structured planning, flexibility, and monitoring exercise intensity and recovery.
3. Injury Prevention Strategies:
   • Discusses the importance of considering past injuries and being mindful of potential risk factors.
   • Shares practical tips for adjusting training based on physical cues and the need for acceptance if injuries do occur.
4. Nutrition and Recovery:
   • Talks about adjustments in fueling strategy to support increased training demands.
   • Shares insights into recovery practices, including sleep, hydration, and the use of supplements to aid recovery and performance.
5. Personal Reflections and Future Goals:
   • Reflects on the mental and emotional aspects of training for a challenging event.
   • Considers the long-term impact of his current training and lifestyle choices on his health and fitness.

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