The Run Smarter Podcast

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Running technique for Elites with Matt Pendola

The Run Smarter Podcast

06/17/21 • 56 min

Matt Pendola has several professional qualifications including a running coach, S&C coach, licensed manual therapist & wellness coach and works with several Olympic athletes. He has also personally achieved a tonne of impressive running achievements including winning the Elite Spartan World Championships Masters Division (2015) & Qualified for Duathlon World Championships 3x.

Today, Brodie talks with Matt about his training philosophy & his thoughts on running technique. Matt talks about the conditioning process know as 'stacking' designed to build a running foundation for breathing, core control, posture and muscle activation.

We then have a discussion around running technique. Is it required? When is it required? Under what circumstances may Matt change someone's running technique. To finish off, Matt enlightens us with his best training tip to help your running performance.

Click here to find Matt's new relative run readiness online project!

Find Matt here on instagram and also the podcast!

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Q&A: compartment pain/plyometrics post injury/PHT stride length/rotating pairs of shoes

The Run Smarter Podcast

05/15/22 • 38 min

In today's episode, Brodie answers four listener questions:

1.) I have been diagnosed with anterior compartment syndrome about 10+ years ago., the treatment options I was given were to change my shoes to something more supportive or fasciotomy surgery. In the past 2 months, it has flared up and is really painful. Do you have any tips and knowledge for me?

2.) What type of plyometric exercises would be good to start, especially when you are coming off an injury or several injuries. I am interested in hearing some basic exercises that you can start with and maybe a progression.

3.) Stride length is often impacted by PHT. What plyometric and end-range exercises would you recommend to try and get back to the previous stride length?

4.) When you are rotating pairs of shoes is it okay for them to have different stabilities. For example, I generally run in a more neutral shoe but I also have a stability shoe that will help correct over-pronation, just because they will help offload different parts of the body. So, I was wondering if it would be okay to rotate between both of them?

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10 years of Hamstring Tendinopathy with Vicki Smith

The Run Smarter Podcast

04/12/20 • 60 min

Treatment & Prevention of Shin Splints with Shreen Lashien

The Run Smarter Podcast

12/15/24 • 44 min

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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

Strength Training Safety tips with Colin Hoobler

The Run Smarter Podcast

09/21/20 • 56 min

Managing Sleep & Timezones for Better Performance with Jesse Cook

The Run Smarter Podcast

12/08/24 • 63 min

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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

Q&A: Running with Chronic Fatigue / Single-Leg Exercises / Carb Loading Advice

The Run Smarter Podcast

10/20/24 • 32 min

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?

Anxiety States & Recovery Times in Runners

The Run Smarter Podcast

12/31/23 • 48 min

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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Q&A: plyometrics/mental rehab/mobility work/tibialis treatment

The Run Smarter Podcast

06/06/21 • 34 min

Q&A part two answer your instagram responses. Here are you questions Brodie will be answering:

Why do runners implement plyometrics in their strength training when their run is already a plyometric movement?
How do you encourage people to mentally & emotionally approach a rehab program?
Thoughts on general mobility work for runners? Interventions involving foam rollers, tripper point release balls etc, what effect does this have for recovery and when should a runner adopt this into their weekly routine?
What is the most effective treatment for tibialis anterior overload injuries?

Tune in to see what insight Brodie has on these topics.

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