The Run Smarter Podcast

In this captivating episode, we sit down with Brad Neal, a distinguished academic and running researcher with a primary focus on patellofemoral pain, also known as runner's knee. Brad dives deep into the findings of his recent study titled "Using Wearable Technology Data to Explain Recreational Running Injury: A Prospective Longitudinal Feasible Study." This research offers groundbreaking insights into how wearable technology can be utilized to predict and prevent running injuries, marking a significant advancement in the field.

Key Highlights:

• Study Overview: Brad elucidates the objectives and methodology of the study, emphasizing its focus on recreational runners and the use of wearable technology to collect data. The conversation sheds light on the study's design and its potential to transform injury prevention strategies.
• Findings and Implications: Brad shares the intriguing results of the study, highlighting the role of acute load by effort in running injuries. This segment offers listeners valuable insights into how monitoring effort, alongside traditional metrics like distance, can significantly reduce injury risk.
• Practical Takeaways for Runners: Learn how to apply the study's findings to your running routine. Brad offers practical advice on tracking effort and adjusting training loads to optimize performance while minimizing injury risks.

This episode is a must-listen for anyone interested in enhancing their running performance and safeguarding against injuries. Whether you're a seasoned marathoner or a casual jogger, Brad's insights offer invaluable guidance on running smarter and healthier. Join us for this fascinating conversation and take the first step towards a more informed and injury-free running experience.

Follow Brad on Twitter: @DrBradNeal
Also follow his work with knee pain on instagram @TeamPFP and https://www.teampfp.com/ 

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The papers we will review in this episode are:

1. Impact of Running Exercise on Intervertebral Disc: A Systematic Review
2. Gait asymmetry in spatiotemporal and kinetic variables does not increase running-related injury risk in lower limbs: a secondary analysis of a randomised trial including 800+ recreational runners
3. Foam rolling and stretching do not provide superior acute flexibility and stiffness improvements compared to any other warm-up intervention: A systematic review with meta-analysis

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Hannah has a Masters in Exercise Science and a PhD in Kinesiology specializing in wearable technologies. Her recent publication is titled 'Use of subject-specific models to detect fatigue-related changes in running biomechanics: a random forest approach'.

Today, we chat about fatigued running conditions and what practical lessons we can take from the recent research.

Key Topics Discussed

1. Injury Prevention and Biomechanics:
   • Challenges in distinguishing myths from evidence-based practices in running.
2. Research on Fatigue and Running Form:
   • Exploration of how fatigue affects running biomechanics.
   • Individual variability in response to fatigue.
3. Wearable Technology and Running:
   • Use of wearable devices to study running patterns and fatigue.
   • Potential future developments in technology for running analysis.
4. Practical Takeaways for Runners:
   • Understanding personal running mechanics and fatigue response.
   • Utilizing changes in biomechanics as signals for training adjustments.
5. Future Research Directions:
   • Integrating additional sensors and physiological data to enhance understanding of running fatigue.

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In this episode, Brodie brings you up to speed on the latest research on strength training including a new paper titled: Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis

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This episode highlights the importance of foot strength for running and everyday life with Tim Bransdon.

Can we overcome plantar fasciitis, heel pain, foot pain with functional strengthening? If so, how? We look at some practical tests you can perform at home to determine your level of foot balance, coordination, strength, spring & overall function.

Tim also talks about the role of orthotics for runners, foot shape and pronation. Does the structure of your foot determine your level of recovery, or does strength and function play a more important role?

If your plantar fasciitis is so severe that it is painful walking, Tim talks through your first steps to recovery. He discusses the importance of establishing the correct mindset and empowering you through careful stages of rehabilitation. Tim Bransdon is a podiatrist from Wollongong Podiatry and is also part of the Running Lab conducting StrongFeet programs for health professionals.

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The podcast episode delves into a research paper titled "Anxiety State Impact on Recovery of Runners with Lower Extremity Injuries," exploring the correlation between emotional states and rehabilitation among runners. Here are the key points covered:

• Emotional Reactions to Injury: The discussion emphasizes the emotional reactions runners experience when injured, including frustration, anxiety, fear of re-injury, and identity loss. Different personalities and emotional dispositions influence how individuals handle injuries and recovery.
• Study Design and Findings: The paper involved 41 participants with running-related injuries, assessing their anxiety levels, emotional states, and running mechanics. The results showed that while both highly anxious and low anxious groups improved during recovery, persistently high anxiety correlated with prolonged emotional distress, affecting recovery efficiency and running mechanics.
• Implications and Recommendations: The podcast explores the clinical implications suggested by the paper. It suggests strategies like positive mental state promotion, involvement in social running contexts, goal setting, gait correction techniques, and early screening for anxiety and depression to aid in rehabilitating injured runners.
• Conclusion and Insights: The conclusion highlights the challenges highly anxious individuals face in optimizing recovery and running mechanics. It underscores the need to consider emotional states alongside physical treatment in the rehab process.

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The podcast episode features Mark, a competitive masters runner in his sixties, sharing his journey overcoming proximal hamstring tendinopathy (PHT). We start exploring his initial symptoms, mistakes made, setbacks, and successful recovery methods. Mark's proactive approach to understanding his condition, especially upon receiving a diagnosis, led him to discover Brodie's podcast dedicated to PHT.

Mark's injury originated from intense post-race training that exacerbated the PHT. Despite his initial resistance, Mark realized the importance of prioritizing rehab over running, a mental shift essential for recovery. His mistakes included running too much and participating in races prematurely. Gradually, he learned to follow prescribed exercise routines and mastered techniques like the deadlift, which significantly targeted the affected tendon.

The conversation emphasizes the mental aspect of recovery, with Mark highlighting the significance of maintaining a routine, even during injury, for both physical and mental well-being. His dedication to sustaining a runner's routine, adjusting workouts, and staying positive played a pivotal role in his successful rehabilitation.

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We delve into the crucial link between nutrition and tendon health. The episode centers on a systematic review titled 'The impact of nutrition on tendon health and tendinopathy: a systematic review' examining the impact of nutrition on tendinopathy. Emphasizing the importance of collagen synthesis in tendon health, the review explores the potential benefits of nutritional interventions, particularly collagen intake combined with vitamin C, in preventing and healing tendinopathies.

Despite limitations in the quality and variety of studies, the review hints at noteworthy findings. Excessive alcohol consumption appears to pose risks for certain types of tendinopathies, potentially inhibiting collagen synthesis. Collagen supplements show promise in improving clinical outcomes, yet optimal dosage and timing remain unclear.

Brodie highlights key advice from a nutritionist, Fran Taylor, advocating for seeking professional guidance, limiting alcohol intake, consuming a balanced diet rich in color and proteins, and cautiously considering collagen supplements.

Moreover, the episode outlines crucial steps for managing tendinopathies, including load management strategies, slow, heavy, progressive strength training, modifying aggravating factors, and bridging rehabilitation towards running goals.

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Run Faster at Any Age: Discover the Secrets of World Record Holder Dan King! As we age, it's common to assume that our fastest days are behind us. But hold that thought! At 61 years old, Dan King shattered the world record for the 1 mile and is running faster times than anything he did in his 50s.

Dive deeper into Dan's remarkable story and gain access to his exclusive training tips and philosophies that defy conventional wisdom on aging and running.

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This podcast episode delves into a detailed review of a 2023 study examining bone stress injuries in runners using carbon fiber footwear. The host, drawing from their experience as a physio and running enthusiast, explores the paper's findings, highlighting biomechanical changes observed in runners using these shoes. These changes, such as altered cadence, longer steps, and increased ground reaction forces, are linked to potential risks of bone stress injuries, particularly focusing on navicular bone injuries.

Five intriguing case studies of athletes experiencing midfoot pain after using carbon fiber shoes are analyzed, showcasing varying degrees of injury severity, diagnostic approaches, and management strategies. These cases shed light on the challenges of diagnosing and treating these injuries effectively, emphasizing the importance of prompt medical attention.

Throughout the episode, Brodie discusses the biomechanics of carbon fiber shoes, the impact on injury risk, and the intricacies of bone stress reactions versus stress fractures. They stress the extended healing timelines associated with navicular bone injuries, offering insights into diverse treatment approaches, ranging from non-weight bearing to surgical intervention.

Overall, the podcast episode provides a comprehensive understanding of the complexities surrounding bone stress injuries in runners using carbon fiber footwear, combining research insights with real-life case studies to help listeners navigate and potentially avoid these challenges.

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