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Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access Here are the research papers discussed in todays episode: The Effect of Wearable-Based Real-Time Feedback on Running Injuries and Running Performance: A Randomized Controlled TrialHow to activate the glutes best? Peak muscle activity of acceleration-specific pre-activation and traditional strength training exercisesPredictors of Running-Related Injury Among Recreational Runners: A Prospective Cohort Study of the Role of Perfectionism, Mental Toughness, and Passion in RunningEffects of 3 Weeks Yogic Breathing Techniques on Sub-maximal Running ResponsesPlantar Fasciitis: An Updated ReviewLeg length discrepancy is not a risk factor for plantar fasciitisImmediate and Short-Term Effects of In-Shoe Heel-Lift Orthoses on Clinical and Biomechanical Outcomes in Patients With Insertional Achilles TendinopathyWhat is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping review💥💥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 ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or AndroidPodcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access In this episode, we shine the spotlight on ultra marathoner Patrick Regan, an accomplished athlete sponsored by GU Energy Labs. Patrick shares insights from his journey from marathons to ultramarathons, including his strategies for training, injury prevention, and nutrition. With a rich background in both competitive running and coaching, Patrick provides valuable advice for runners looking to make the transition to longer distances. About Patrick Regan: Ultra marathoner with impressive achievements in 50 miles, 100Ks, and 100-mile races.A seasoned running coach with a passion for helping others achieve their ultra running goals.Host of the Ultra Wizard Ramble podcastKey Highlights: Transitioning from Marathon to Ultra: Patrick discusses the misconceptions about moving from marathon running to ultramarathons, emphasizing the importance of maintaining a strong running economy and the ability to metabolize calories efficiently over longer distances. Injury Prevention and Strength Training: Insights into Patrick's approach to reducing injury risks, including his strength training regimen and tips for balancing running with strength and mobility work. Nutrition and Fueling Strategies: Patrick shares his strategies for fueling during long runs and races, highlighting the significance of adapting calorie intake and hydration to meet the demands of ultra endurance events. Training Insights: An overview of Patrick's typical training week, offering a glimpse into how he prepares for ultramarathons and balances high mileage with recovery and strength training. Recovery Techniques: Patrick emphasizes the importance of recovery, including down weeks in training cycles and strategies for post-run and ongoing recovery to ensure longevity in the sport. Connect with Patrick Regan:Coaching Services: Learn more about Patrick's coaching philosophy and services at Patrick's Coaching Website.Connect on Insta @patrickreaganrunning Also check out the Ultra Wizard Ramble Podcast 💥💥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 ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or AndroidPodcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access In this solo episode, Brodie shares insights into his personal strategy for maximizing performance while minimizing the risk of injuries. After a hiatus from racing due to COVID, he's now setting his sights on new challenges and meticulously planning his training regimen to stay healthy and competitive. Key Highlights: Background and Motivation:Discusses the impact of COVID-19 on his racing and training routines.Shares past achievements in trail running and CrossFit, and how these experiences have shaped his current fitness goals.Introduces the decision to train for a Hyrox event, highlighting its blend of running, strength, and high-intensity workouts.Training Philosophy and Approach:Outlines a detailed weekly training plan, incorporating running, strength training, and specific workouts to prepare for the Hyrox event.Emphasizes the importance of gradual progression, avoiding abrupt changes in training load to reduce injury risk.Highlights the significance of structured planning, flexibility, and monitoring exercise intensity and recovery.Injury Prevention Strategies:Discusses the importance of considering past injuries and being mindful of potential risk factors.Shares practical tips for adjusting training based on physical cues and the need for acceptance if injuries do occur.Nutrition and Recovery:Talks about adjustments in fueling strategy to support increased training demands.Shares insights into recovery practices, including sleep, hydration, and the use of supplements to aid recovery and performance.Personal Reflections and Future Goals:Reflects on the mental and emotional aspects of training for a challenging event.Considers the long-term impact of his current training and lifestyle choices on his health and fitness.Run Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or AndroidPodcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access In this captivating episode, we sit down with Brad Neal, a distinguished academic and running researcher with a primary focus on patellofemoral pain, also known as runner's knee. Brad dives deep into the findings of his recent study titled "Using Wearable Technology Data to Explain Recreational Running Injury: A Prospective Longitudinal Feasible Study." This research offers groundbreaking insights into how wearable technology can be utilized to predict and prevent running injuries, marking a significant advancement in the field. Key Highlights: Study Overview: Brad elucidates the objectives and methodology of the study, emphasizing its focus on recreational runners and the use of wearable technology to collect data. The conversation sheds light on the study's design and its potential to transform injury prevention strategies.Findings and Implications: Brad shares the intriguing results of the study, highlighting the role of acute load by effort in running injuries. This segment offers listeners valuable insights into how monitoring effort, alongside traditional metrics like distance, can significantly reduce injury risk.Practical Takeaways for Runners: Learn how to apply the study's findings to your running routine. Brad offers practical advice on tracking effort and adjusting training loads to optimize performance while minimizing injury risks.This episode is a must-listen for anyone interested in enhancing their running performance and safeguarding against injuries. Whether you're a seasoned marathoner or a casual jogger, Brad's insights offer invaluable guidance on running smarter and healthier. Join us for this fascinating conversation and take the first step towards a more informed and injury-free running experience. Follow Brad on Twitter: @DrBradNealAlso follow his work with knee pain on instagram @TeamPFP and https://www.teampfp.com/  Run Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or AndroidPodcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access The papers we will review in this episode are: Impact of Running Exercise on Intervertebral Disc: A Systematic ReviewGait asymmetry in spatiotemporal and kinetic variables does not increase running-related injury risk in lower limbs: a secondary analysis of a randomised trial including 800+ recreational runnersFoam rolling and stretching do not provide superior acute flexibility and stiffness improvements compared to any other warm-up intervention: A systematic review with meta-analysisRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or AndroidPodcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access Hannah has a Masters in Exercise Science and a PhD in Kinesiology specializing in wearable technologies. Her recent publication is titled 'Use of subject-specific models to detect fatigue-related changes in running biomechanics: a random forest approach'. Today, we chat about fatigued running conditions and what practical lessons we can take from the recent research. Key Topics Discussed Injury Prevention and Biomechanics:Challenges in distinguishing myths from evidence-based practices in running.Research on Fatigue and Running Form:Exploration of how fatigue affects running biomechanics.Individual variability in response to fatigue.Wearable Technology and Running:Use of wearable devices to study running patterns and fatigue.Potential future developments in technology for running analysis.Practical Takeaways for Runners:Understanding personal running mechanics and fatigue response.Utilizing changes in biomechanics as signals for training adjustments.Future Research Directions:Integrating additional sensors and physiological data to enhance understanding of running fatigue. Become a Patron! Run Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access In this episode, Brodie brings you up to speed on the latest research on strength training including a new paper titled: Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis Become a Patron! Run Smarter YouTube Channel Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android  Podcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access This episode highlights the importance of foot strength for running and everyday life with Tim Bransdon. Can we overcome plantar fasciitis, heel pain, foot pain with functional strengthening? If so, how? We look at some practical tests you can perform at home to determine your level of foot balance, coordination, strength, spring & overall function. Tim also talks about the role of orthotics for runners, foot shape and pronation. Does the structure of your foot determine your level of recovery, or does strength and function play a more important role? If your plantar fasciitis is so severe that it is painful walking, Tim talks through your first steps to recovery. He discusses the importance of establishing the correct mindset and empowering you through careful stages of rehabilitation. Tim Bransdon is a podiatrist from Wollongong Podiatry and is also part of the Running Lab conducting StrongFeet programs for health professionals. Become a Patron! Run Smarter YouTube Channel Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android  Podcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access 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.Become a Patron! Run Smarter YouTube Channel Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android  Podcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access The podcast episode features Mark, a competitive masters runner in his sixties, sharing his journey overcoming proximal hamstring tendinopathy (PHT). We start exploring his initial symptoms, mistakes made, setbacks, and successful recovery methods. Mark's proactive approach to understanding his condition, especially upon receiving a diagnosis, led him to discover Brodie's podcast dedicated to PHT. Mark's injury originated from intense post-race training that exacerbated the PHT. Despite his initial resistance, Mark realized the importance of prioritizing rehab over running, a mental shift essential for recovery. His mistakes included running too much and participating in races prematurely. Gradually, he learned to follow prescribed exercise routines and mastered techniques like the deadlift, which significantly targeted the affected tendon. The conversation emphasizes the mental aspect of recovery, with Mark highlighting the significance of maintaining a routine, even during injury, for both physical and mental well-being. His dedication to sustaining a runner's routine, adjusting workouts, and staying positive played a pivotal role in his successful rehabilitation. Become a Patron! Run Smarter YouTube Channel Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android  Podcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access We delve into the crucial link between nutrition and tendon health. The episode centers on a systematic review titled 'The impact of nutrition on tendon health and tendinopathy: a systematic review' examining the impact of nutrition on tendinopathy. Emphasizing the importance of collagen synthesis in tendon health, the review explores the potential benefits of nutritional interventions, particularly collagen intake combined with vitamin C, in preventing and healing tendinopathies. Despite limitations in the quality and variety of studies, the review hints at noteworthy findings. Excessive alcohol consumption appears to pose risks for certain types of tendinopathies, potentially inhibiting collagen synthesis. Collagen supplements show promise in improving clinical outcomes, yet optimal dosage and timing remain unclear. Brodie highlights key advice from a nutritionist, Fran Taylor, advocating for seeking professional guidance, limiting alcohol intake, consuming a balanced diet rich in color and proteins, and cautiously considering collagen supplements. Moreover, the episode outlines crucial steps for managing tendinopathies, including load management strategies, slow, heavy, progressive strength training, modifying aggravating factors, and bridging rehabilitation towards running goals. Become a Patron! Run Smarter YouTube Channel Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android  Podcast Facebook group

Get Your Custom Training Plan at https://www.mymottiv.com/Sign up at mymottiv.com and Use the Code SMARTER2 for Two Months of FULL Premium Access Run Faster at Any Age: Discover the Secrets of World Record Holder Dan King! As we age, it's common to assume that our fastest days are behind us. But hold that thought! At 61 years old, Dan King shattered the world record for the 1 mile and is running faster times than anything he did in his 50s. Dive deeper into Dan's remarkable story and gain access to his exclusive training tips and philosophies that defy conventional wisdom on aging and running. Become a Patron! Run Smarter YouTube Channel Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android  Podcast Facebook group