Brian&#x27;s Run Pod

Imagine lacing up your sneakers and stepping out into the freshness of a Saturday morning, joined by a community of like-minded individuals all driven by the same passion for running. This is where we find our local hero, Paul, who's not only hit the milestone of 251 parkruns but has woven this pursuit into the fabric of his family life. We kick off our episode with a heartfelt celebration of his achievements, delving into the rich tapestry of parkrun culture. However, it's not all finish lines and personal bests; we tackle the controversy head-on—the recent removal of statistics from the parkrun website, exploring its ripple effect within the running community.
Ever considered joining the ranks of early morning joggers but didn't know where to start? This episode is just what you need, sprinkled with advice and anecdotes from my own parkrun adventures. From tackling those formidable northwest hills to cruising the serene paths by Cardiff's River Taff, I'll guide you through embracing the joy of running without letting it overwhelm you. We discuss finding that sweet spot between pushing your limits and giving your body the rest it craves, and offer strategies for staying motivated and injury-free. Join us as we map out the path for newcomers to become seasoned runners, one stride at a time.
Rounding out our conversation, we shine a spotlight on the unsung heroes of the running world: the clubs and communities that make the solitary act of running a collective experience. Hear from Paul again, as his stories are just too compelling to fit into one episode, prompting us to split our chat into a two-part special. We delve into the allure of joining a running club, the camaraderie found in volunteering, and how my daughter went from 'Couch to 5K' under the inspiring wing of Mo Farah's legacy. So, plug in your headphones and let us accompany you on your next run – or your first – because this is an episode that's pacing itself right alongside you.

Plus, we have a new feature on the podcast you can now send me a message. Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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How Running Apps and Smartwatches Have Redefined Fitness

Brian's Run Pod

08/19/23 • 29 min

Ever wondered how a simple pedometer evolved into a smartwatch that not only tracks your steps but also monitors your heart rate, sleep patterns, and so much more? Get ready to embark on a fascinating journey through the evolution of running apps and wearable tech that revolutionized the world of fitness. We'll take you back to the 1960’s invention of the Manpo-kei pedometer, right up to the present day GPS-enabled smartphones and the profound impact they've had on the way we run. We'll also revisit 2006, when Apple took its first step into mobile health tracking with the Nike + iPod Sport Kit.
Fasten your seatbelts as we delve into the world of smartwatches and their role in transforming the running landscape. From the Seiko TV Watch to the Apple Watch, we explore how these devices have redefined our running experience and performance. Is it possible that apps and tech can make us run faster? As per an intriguing article by Adam Vaughan in The Guardian, we'll examine this claim and discuss the exciting world of virtual leader boards and tracking tools. Get ready to discover how technology is not just changing the way we run but motivating us to run more often!

Diving Deep into the World of Running Posture and Gait

Brian's Run Pod

09/02/23 • 23 min

•https://www.verywellfit.com/tips-for-proper-running-form-4020227

Unleash your inner runner as we navigate through the intriguing science of running mechanics, posture, stride control and gait analysis. This episode is loaded with practical tips on perfecting your running form, from correct head and shoulder positioning to arm rotation and stride control, with the aim of enhancing your performance and steering clear of common pitfalls.
Joining us on this exhilarating exploration of athletic aptitude is physical therapist and fitness enthusiast, Daniel Curin. Curin will share his expertise on how running molds muscle profiles and how this leads to varying needs for athletes at contrasting fitness levels. We'll scrutinize the three common pronation types, advising on the best shoes to accommodate each. Armed with six revealing insights that a gait analysis can provide, you'll be equipped with personalized exercises and a wealth of knowledge to revolutionize your running experience. So, lace up and join us on this path to athletic enlightenment.
▾Resources & Links

•https://www.asics.com/au/en-au/blog/is-gait-analysis-worth-it-for-runners.html?gclid=CjwKCAjw_uGmBhBREiwAeOfsd2QKNtstVdoZLkilIRp8beaxKVacOeJTAXOMFNfIOn6zhkGx4G14OhoCVLQQAvD_BwE

•https://www.clairecallaghan.com/post/gait-analysis-physio-explained

•https://www.runnersneed.com/expert-advice/gear-guides/gait-analysis.html

•https://www.trainingpeaks.com/blog/drills-for-proper-running-form/#:~:text=Straight%20Leg%20Run&text=Avoid%20the%20temptation%20to%20lean,hamstrings%20as%20you%20pull%20back.

Optimizing Your Stride: Tamsin Burland part Two

Brian's Run Pod

10/14/23 • 28 min

Ready to learn how to optimize your running stride and increase your speed? Join us as we welcome runner Tamsin Burland, whose transformational journey under the tutelage of coach Andrew Wren is both inspiring and informational. Tamsin's initial struggles with overstriding and an inconsistent cadence will feel familiar to many, but her success story of improvement might just leave you itching to lace up your own running shoes. She shares the wisdom imparted by her coach, Andrew Wren, emphasizing the importance of power through the foot, rather than extended strides, for speed.
We also explore the vital role that community plays in the world of running, both in person and online. Her experience being a Race Director for Crane Park Park Run is shared, highlighting how the spirit of community contributes to its success. Tamsin offers a peek into her association with Fetch Everyone, an online platform for runners that's been fostering connections and camaraderie for nearly two decades. This episode is a treasure trove of insights, whether you're a seasoned marathoner or just starting out on your running journey. So buckle up and get ready for a listen that could just change the way you run!

Running on a Budget

Brian's Run Pod

05/18/24 • 22 min

Ever wondered how to keep your running shoes tied tight without squeezing your budget dry? You're about to embark on a penny-pincher’s marathon, discovering how to score killer deals on gear, harness the power of community at local running shops, and clock your splits with an affordable GPS watch. We'll share insights from our own journeys to cut costs without cutting quality, ensuring that your love for running doesn't outpace your finances. Plus, we'll navigate the ever-expanding universe of running apps, from the ones that turn your smartphone into a coach to those that prepare you for your first 5K, and highlight how to combine them with strength training that won't require a gym membership.
But it's not just about saving money; it's about connecting with the soul of the sport. Prepare to be swept away by tales of Olympic glory as we pay homage to marathon legends like Abebe Bikila, who sprinted to gold barefoot, and Eliud Kipchoge, whose legendary strides earned him marathon immortality. Their stories, woven through the fabric of running history, offer more than inspiration; they serve as a reminder that the true essence of running transcends any finish line. So lace up, fellow running aficionados – this is your guide to hitting the pavement without it hitting back, wallet intact.

Running Assessment with Arran Nicholson from Move Physio

Brian's Run Pod

05/25/24 • 25 min

When sore hips and a sharp knee pain began to threaten my 5K dreams, I knew it was time for a change. That's when Arran Nicholson from Move Physio stepped in, offering his expertise to help me tackle these persistent issues head-on. This week's episode is a candid account of my visit to the Move Physio Office in Twickenham, where I underwent a thorough running assessment that was both enlightening and humbling. As we peel back the layers of my running form, the treadmill analysis and strength exercises expose the imbalances that have been holding me back, offering a clearer path to my 5K and, yes, the ambitious 10K goals.
Aaron's insights shine a spotlight on the technicalities that could revolutionize your run: from correcting overstriding and heel striking to building balanced strength for injury prevention and efficiency. I reflect on the mental hurdles and physical revelations from the session, sharing the valuable feedback that's reshaping how I approach each stride. If you're curious about how professional guidance could elevate your running game, this tale of transformation is not to be missed. Plus, I'll leave you with actionable training advice that could be the key to smoother, more powerful runs. Join us for this journey of self-discovery and find out how you, too, can step up your running performance with the help of Arran and Move Physio.
Move Physio

Finding Passion in Running with Denny Krahe

Brian's Run Pod

11/10/24 • 30 min

Ever wondered how a former ice hockey player and casual golfer transforms into a dedicated marathon runner and influential coach? Join us on Brian's RunPod as we feature a compelling conversation with Denny Krahe, creator of Dizruns.com and the voice of Dizruns Radio. We explore Denny's journey from reluctantly running to stay fit during his college years in Florida to becoming a marathon enthusiast while balancing his responsibilities in grad school. His story is a testament to how persistence and a shift in perspective can turn an obligatory activity into a genuine passion.
Denny takes us through his evolution from a casual runner to tackling half marathons and full marathons, even diving into the trials and tribulations of marathon training when underprepared. He shares anecdotes from his days working on a college track team’s medical support staff, shedding light on the camaraderie and challenges that come with pursuing long-distance running. This episode is packed with insights on the resurgence of running's popularity, historical milestones that have shaped the sport, and the lessons Denny learned from both his successes and mistakes.
In the final segment, we delve into Denny's coaching philosophy, emphasizing the importance of personalized coaching approaches. Denny highlights the balance between firm guidance and understanding an athlete's broader responsibilities, ensuring that running remains an enjoyable part of their lives. Tune in to hear about how major races like the Chicago Marathon have become increasingly competitive and get Denny’s best advice for runners looking to find their own passion in the sport. Whether you're a seasoned marathoner or just starting your running journey, this episode offers valuable takeaways for athletes at every level.
Denny Krahe Website

Revolutionize Your Running with Sports Massage and Physiotherapy Experts Molly and Paula

Brian's Run Pod

11/24/24 • 31 min

Discover how sports massage and physiotherapy can revolutionize your running journey with insights from our exceptional guests, Molly and Paula, from St Margaret's Physio. Molly, who grew up in a sports-centric family, and Paula, driven by her strongman father and athlete brother, share their experiences and the pivotal moments that shaped their careers. They bring a wealth of knowledge on enhancing athletic performance and preventing injuries, making this episode a must-listen for any runner.
Unlock the secrets to maintaining peak muscle condition with our discussion on the vital role of stretching and its creative integration into your running routine. Molly and Paula provide expert tips on how to keep your muscles healthy and flexible, whether you're gearing up for a marathon or simply aiming for a personal best. Learn how tailored sports massage and physiotherapy plans can benefit both those recovering from injuries and runners looking to optimize their performance.
Embark on an empowering journey from student to entrepreneur with Paula as she recounts her rigorous academic path and transition into private practice. Gain insights into the challenges and triumphs of starting a business in the field of sports therapy. This episode also delves into the importance of overcoming limiting beliefs and how Molly and Paula inspire individuals to envision new possibilities beyond mere recovery, whether you're tackling sports-induced injuries or aiming to enhance your everyday movement.

Designing your own running programme

Brian's Run Pod

01/15/23 • 22 min

Are you thinking about designing your own running program? Good for you! Running plans are super helpful. This is especially the case if are serious about reaching your full running potential.

But here is the bad news...

The topic of workout program design can be a complicated, mind-numbing, process.

So, it’s not surprising that scores of recreational runners have trouble when it comes to planning their running training program.

That said, today I got you covered.

The Tenets of Good Running Program Design
Here is what a personalized running program should take into account:

· Fitness level

· Personality

· Personal preferences

· Training background and history

· Schedule

· Short term running goals

· Long-term running goals

· Ultimate fitness objective

5 Steps To Help You To Design Your Own Running Program

Step. 1 – Assess your Fitness and Health

Step. 2 Assess Your Time/Schedule

Step. 3 Set The Right Goals

Step. 4 Choose The Running Workouts

Running Workouts

· Easy runs

· Recovery run

· Interval repeats

· Ladder runs

· Pyramid Runs

· Progression runs

· Tempo runs

· Fartlek runs

· Hill reps

· Strides

· Long runs

· Negative splits

· Yass0 800’s

Now some of these we have covered in my previous podcast. However, as you can see we can make your session as varied and as fun as possible.

The Cross Training

Pick three days for cross training or active recovery.

During your rest and CT days, keep your body moving without putting too much pressure on it.

This continuous pattern of training can help build the habit of daily exercise in your life while further improving your aerobic conditioning and muscular strength.

Here is a list of cross training sessions to consider:

· Strength training

· Swimming

· Agility ladder training

· Spinning

· Yoga

· Rowing

· Pilates

· Foam rolling

· Walking.

Example of a Training Plan.

Beginner Runner Plan

· Monday: 30- to 45-minute easy effort pace

· Tuesday: Rest

· Wednesday: 10 minute warm-up + 20-minute at tempo pace

· Thursday: Cross train

· Friday: Rest

· Saturday: 60 minute at conversational pace

· Sunday: Rest

Commit To Paper
Having trouble with the plan?
Dealing With Training Cycles
Enter Recovery Week

Step. 5 Choose a Weekly Workout Template

Part Two Interview with Jules Scudder from RunningRewire .

Brian's Run Pod

07/20/24 • 28 min

Are you ready to transform your running routine and find new motivation? In this enlightening episode of Brian's Run Pod, I continue my conversation with Jules Scudder from RunningRewire. Jules, an expert coach specializing in women who are pre-menopausal or experiencing menopause, shares her philosophy of personalized coaching and the innovative Run Some initiative. Discover how seamlessly running can be integrated into daily activities, like running errands, and learn about the importance of human interaction and adaptability in coaching.
Empowerment and resilience are at the forefront of our discussion. We explore the necessity of a balanced approach to running, especially for aging athletes, and the value of cross-training and strength conditioning. Jules and I delve into the mental challenges that come with injuries, emphasizing how having a coach can help maintain motivation and focus during recovery. It's about seeing the positives in every run and embracing the journey, even when setbacks occur.
Women in perimenopause face unique challenges, and Jules offers invaluable insights into managing anxiety and physical barriers through supportive community environments and stress management. We also touch on essential topics like incontinence, random aches and pains, and the complex relationship between stress and estrogen production. Jules provides general nutritional advice and highlights the importance of seeking specialized guidance for more in-depth needs. Don't miss the chance to connect with Jules online at RunningRewire.com and on Instagram @runningrewire, where she continues to share her wealth of knowledge and inspiration.