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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!
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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

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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 bastiaan@volodalen.com
• Comparison of muscle activity of the lower limbs while running on different treadmill models

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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

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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.

💥💥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
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Sign Up for the 5-Day Injury Prevention Challenge!

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!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
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Sign Up for the 5-Day Injury Prevention Challenge!

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!
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