Dr. Phil Hayes is a sport scientist, running coach and the co-editor of a new book titled 'The science & practice of middle & long distance running'.
We start with learning about the book and the hard work that goes into producing it. Then we turn our attention to racing principles including. What are some key misconceptions runners have when increasing their performance? What measurements should a runner be monitoring within their training? What are some general guidelines around...
We talk about the different training variables including training frequency, duration, distance and intensity and their importance in formulating a training program. Next, we dive into different physiological measurements such as Vo2 Max percentage, heart rate and RPE to calculate specific training zones.
Lastly, Brodie touches on different intensity distribution models that the research suggests and also what the elites are doing.
Today, Brodie talks to Emma Brockwell during a FaceBook live within the podcast patron FB group. Emma is a Women's Health Physiotherapist who specialises in post natal rehabilitation. She has written for Women's Running & Women's Health Magazine along with co-authoring research papers, authoring her book 'Why did no one tell me" and co-hosting the At your cervix podcast.
Brodie continues to review the book titled 'The science and practice of middle and long distance running' with chapter seven called movement screening and physical capacity assessments (Chapter contributors: Louis Howe and Paul Read).
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. 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.
Brodie starts part 1 of 3 reviewing a new book titled: The science & practice of middle and long distance running. We break down chapter 5 titled the psychology of distance running before interviewing the editor next month.
This episode covers the evidence surrounding the use of psychological strategies to help running performance. The psychological effects on performance can be explained by how we think, how we feel and subsequently, how we behave.
Today Brodie's sister joins the podcast to talk about her massive running revelation. It has taken around 7 years for Zoe to discover the art of running slow and is reaping the rewards.
Not only is Zoe feeling fresh and able to run harder during her speed sessions but she has found a love for running and for the first time is her running career is looking forward to putting her shoes on and getting out the door!
Brodie will be answering:
1.) Why do runners implement plyometrics in their strength training when their run is already a plyometric movement?
2.) How do you encourage people to mentally & emotionally approach a rehab program?
3.) Thoughts on general mobility work for runners?
4.) What is the most effective treatment for tibialis anterior overload injuries?
On today's Q&A Brodie answers all your questions. Here is what we explore:
1.) What is the amount of time per week one should dedicate to strength training?
2.) What are some of the best injury-preventing exercises that a distance runner should keep on rotation?
3.) Are there any good exercises to strengthen the ankle to stop it from wanting to roll when the foot goes into a bit of a hole?
4.) What are some signs/symptoms of a leg length discrepancy and does it matter?
Today Brodie talks about his past 4 weeks of managing multiple injuries, what he has implemented for rehab & how he continues to maintain fitness while injured.
Kira Sutherland has 25+ years of clinical experience in Naturopathic medicine & sports nutrition.
Today, we are uncovering the benefits and misconceptions of fasting. In particular intermittent fasting for runners.
Kira describes the positive effects exercising has in a fasted state.
Kira also shares the misconceptions around fasting, the mistakes she has seen athletes make & the consequences if misusing the fasting principles.
On this episode, Brodie entertains the scenario of a runner experiencing unpredicted mid-race soreness and highlights some troubleshooting technique changes a runner can do to get through the remainder of a race.
Brodie covers soreness of the foot, plantar fascia, heel, shin, calf, achilles, knee, hamstring, ITB, lateral hip and glute area and the troubleshooting you can do for each.
Ben Lindsay is the managing director at Solushin, a patented Counter-Traction Technology that effectively treats medial tibial stress syndrome.
We dive into misconceptions with shin splint treatments, explain the Solushin device along with practical applications & what studies have been conducted to prove its effectiveness.
Greg Lehman is a physiotherapist, Chiro & strength and conditioning coach. He teaches courses to health professionals on biomechanics, with pain science & running rehab.
We delve into the term 'running is rehab' and what it actually means. Greg lists the benefits of continuing to run within your rehabilitation and consequences if it is ignored. Greg also clarifies how much running is too based based on your injury symptoms.
On this episode Brodie illustrates the importance of eccentric control for runners. He breaks down the different phases of the running cycle and points out different muscle groups undertaking eccentric control.
Next, Brodie dives into the benefits of eccentric training including force production, flexibility and rehabilitation purposes.
We finish with listing off some key eccentric exercises, how to change the tempo of your current exercises and how to practically implement each.
Rachel first talks about the concept of 'Cognitive behavioural therapy' and what you think, affects how we feel emotionally, affects how we feel physically, which affects how you behave.
Next, Rachel discusses some pain-control strategies and relaxation strategies such as mindfulness, body scanning and breathing exercises and explains why this helps reduce pain.
We finish off with the 6 lifestyle tips for better health and reduced pain all from her book the 'pain management workbook'.
Today we have pain psychologist Dr. Rachel Zoffness on the show to teach us about pain & injury. Rachel teaches pain education to medical residents, serves on the pain education faculty at Dartmouth and is the co-president of the American Association of Pain Psychology.
In part 1 of this 2-parter, we dive into the science of pain both acute & chronic. We break down real-world examples of how a biopsychosocial brain interprets pain and what turns up & dampens pain signals.
Dr. Cam McDonald is a lecturer, dietician & exercise physiologist here to talk about the information all runners need to know about epigenetics.
With epigenetics, we can look at how your body is built, along with how you respond to training load and provide tailored recommendations for you to thrive and run safely. We also look at injury, and how different runners respond to pain & injury differently along with strategies to help each.
Brodie is releasing a patron exclusive episode onto the podcast feed to share the love. On this episode, Brodie dives into the science and safety tips when introducing power and plyometric exercises into your strength routine.
Like running, power based exercises have a tremendously high demand on your body, so care must be taken. If not, it can tip you over the edge and increase your likelihood of injury. So have a listen to this episode for more insights!
Even with emerging evidence and more clarity around running injuries, runners are still getting injured at very high rates! But why?!!
Lastly, we shift our attention away from 'why are runners getting injured' and focus on 'once injured, why is it so hard for some to return to pain free running'.
On today's episode Brodie talks about all things Compartment Syndrome. It is a running-related injury that is less commonly discussed and poorly understood.
On this episode, Brodie appears as a guest on the Healthy Runner Podcast & within the Healthy Runner Facebook group hosted by Dr. Duane Scotti.
Brodie talks about all things running technique:
What counts as good running technique?
Is there a bad running form?
Should we change our running form?
Will it make us better runners?
Does this apply to runners who are injured?
Does poor running form lead to injury?
We unpack all of this and much more on today's episode.
Brodie reviews his favourite research paper which was published in 2017 and lead by researcher JF Esculier who appeared on episode 52 of the podcast titled "Is there a right & wrong running shoe?"
This paper analysed 69 runners with PFP and randomly placed them into 3 intervention groups:
Education + strengthening exercises
Education + gait retraining
Which group had the superior outcomes? Have a listen to find out.
Today Brodie is interviewed by PT Alyssa Kuhn about all things Osteoarthritis & running. We start with highlighting some common misconceptions around the cause, prognosis and development of Osteoarthritis.
A lot of runners are told that OA is due to wear & tear of your joints and eventually the cartilage in your joints will pass their expiry date and lead to pain, stiffness, disability and eventually needing replacement. This is far from the truth!
How long should I take to recovery following a marathon before I can start training for my next race?
What can I do for an MCL ligament injury in my knee and what are some good strengthening exercises to help?
Brodie, what do you think about children running and pushing them too hard? I look at some parents & think they are taking it too far.