Expand your running knowledge, identify running misconceptions and become a faster, healthier, SMARTER runner.
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Episode Summary
In this thought-provoking episode, Brodie Sharpe sits down with Dr. Heather Hausenblas to explore the concept of exercise addiction and its potential impact on runners. They discuss how to differentiate between a healthy commitment to exercise and addiction, the psychological and physical consequences of overtraining, and strategies to maintain balance. Packed with research insights and actionable tips, this episode is a must-listen for any recreational runner looking to train smarter, perform better, and reduce the risk of injury.
Guest Bio
Dr. Heather Hausenblas is a renowned expert in physical activity, health, and aging. Currently a faculty member at Jacksonville University's School of Applied Health Science, Heather has co-authored six books and published over 100 scientific papers. Her research focuses on the effects of exercise and diet on body image, mood, adherence, and quality of life. Over the past 25 years, she has extensively studied the continuum of exercise behaviour, from sedentary lifestyles to excessive exercise and addiction.
Key Topics Covered
Key Takeaways
Resources Mentioned
Actionable Next Steps
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Episode Title: What Separates Everyday Runners from the Pros? with John Hawley
Guest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research Program
Episode Summary: In this episode, we dive into the physiology of what distinguishes elite marathoners from recreational runners with Professor John Hawley, an expert in exercise nutrition research. Professor Hawley discusses his recent research papers, A Race Within a Race: Starting Together, Finishing Apart, and The Molecular Athlete: Exercise Physiology from Mechanisms to Medals, covering key insights into performance, training adaptations, and race day strategies. Whether you're aiming to improve your race time or curious about the science behind high-level athleticism, this episode is packed with valuable insights.
What You Will Learn by Listening:
Resources Mentioned:
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Episode Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance.
He discusses two key studies:
1.) Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis
2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review
The conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.
Key Takeaways:
Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.
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Papers discussed on today's episode:
Paper 1: Foot Posture and Ankle Dorsiflexion as Risk Factors for Developing Achilles Tendinopathy and Plantar Fasciitis: A Case-Control Study
Paper 2: Evaluating the Effectiveness of the Annual Physical Training Plan for Masters +45 Women Half Marathon Athletes: AGuideline Model for Good Practices for Programming Effort Volume and Intensity
Paper 3: Acute effects of the short-foot exercise in runners with medial tibial stress syndrome: A quasi-experimental study
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Summary: In this episode, we dive into a 2023 study that examines the relationship between carbon fiber plate footwear and bone stress injuries in runners. The research is an opinion article, backed by case studies and observations, highlighting potential biomechanical shifts and injury risks that may come with these advanced shoes. We break down the mechanics of carbon fiber shoes, how they work, and their impact on running performance. We also explore five case studies of athletes who developed navicular bone stress injuries while using these shoes, providing valuable insights into the risks, symptoms, and management strategies.
Key Takeaways for Recreational Runners:
This episode provides essential insights for any runner considering carbon fiber footwear, especially those concerned about injury risks and recovery strategies.
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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?
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Today's Episode Question:
Question 1:
How should you go about planning running volume for the off-season?
Is there a certain percentage of reduction that's recommended?
How do you ensure you have enough base mileage at the end of the off-season to pick up the next training cycle?
Question 2:
I don't have a great strength training setup. The offseason is coming up for me in late November and I want to do more/better strength training.
What equipment would you recommend for effective strength training?
Question 3:
Why is stress a factor that affects performance and recovery?
Sometimes stress can be good and motivate us to run more, but other times it can make us more vulnerable to injuries.
Alice Sanvito is a massage therapist trained in trigger point massage, remedial and sports massage. After several years of practising & lecturing the concepts she learnt, she began challenging her own beliefs and following the science.
Today we cover:
Are there benefits to promoting blood circulation, and removing lactic acid?
Does massage help with muscle lengthening & knots?
What is the mechanism behind trigger point therapy?
What traps should runners avoid when injured?
When is there a place for a runner to receive massage therapy?
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Papers discussed in today's episode:
Paper 1: Cadence matters: Influence of cadence on spinal load during running
Paper 2: Is There a Pathologic Running Motion Associated with Running-Related Injuries? A Methodological Study Using a Motion Analysis System without Sensors
Paper 3: The Prevalence of Stress Fractures and the Associated LEAF-Q Responses, Self-Reported Exercise Volume and Dietary Behaviors in Female Recreational Runners
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The Best Caffeine Strategy to Run Faster with David Hellard
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💥 Use Code: RUNSMARTER to claim this offer! 🎯⚡
Guest Bio:
David Hellard is a passionate endurance runner, entrepreneur, and podcast host. He is the founder of Caffeine Bullet, a business that specializes in caffeine chews designed for athletic performance. David has also competed in various ultra-marathons, including the Marathon des Sables, and was the face of the Golden Trail World Series. He’s also the host of the popular podcast, Bad Boy Running, where he shares stories of running adventures rather than focusing solely on performance improvement. He successfully pitched his company on Dragons’ Den and secured investment from well-known entrepreneurs.
Episode Summary:
In this episode, Brodie Sharpe chats with David Hellard about the science behind caffeine as a performance-enhancing supplement for runners. The discussion dives deep into how caffeine can benefit runners of all levels, from improving endurance to boosting mental alertness. They explore the optimal dosages, timing, and forms of caffeine, as well as the variability in how individuals respond to it based on genetics. The episode is packed with actionable insights for runners looking to enhance their performance through caffeine without sacrificing sleep or gut health. David also shares how his product, Caffeine Bullet, was developed and offers listeners a special discount.
Key Takeaways for Recreational Runners:
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Episode Summary: This episode delves into a 2023 research paper that examined how an 18-week program of strength exercises and foam rolling impacted the injury rates of recreational runners. Brodie breaks down the study's methodology, results, and key takeaways, offering runners actionable insights into injury prevention through targeted strength work and foam rolling techniques.
Key Takeaways:
Actionable Advice for Runners: Runners can incorporate strength training exercises like single-leg squats, forward lunges, side steps with resistance bands, and foam rolling sessions targeting key lower body muscles to help reduce their injury risk. Consistency and compliance with these exercises are crucial for seeing tangible results.
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