1 00:00:00,080 --> 00:00:03,680 You're listening to episode 185 of the Marathon Running Podcast. 2 00:00:03,960 --> 00:00:06,960 In this episode, we're going to talk about Prehab to avoid 3 00:00:06,960 --> 00:00:16,920 rehab. This is the Marathon Running 4 00:00:16,920 --> 00:00:19,480 podcast by Letty and Ryan from We Got The Runs. 5 00:00:19,880 --> 00:00:22,760 Join us in our running community for weekly content that is 6 00:00:22,760 --> 00:00:26,600 motivational, educational, and inspirational, and that the 7 00:00:26,600 --> 00:00:29,400 Marathon Running Podcast take you from the starting line to 8 00:00:29,400 --> 00:00:38,960 the finish line and beyond. Hey, runners, and welcome to 9 00:00:38,960 --> 00:00:41,640 Episode 185. My Name Is Letty. 10 00:00:41,840 --> 00:00:43,600 My name is Ryan. And we are the hosts of the 11 00:00:43,600 --> 00:00:46,200 Marathon Running Podcast. Thank you for tuning in if 12 00:00:46,200 --> 00:00:48,800 you're new, and thank you for tuning in if you're a long term 13 00:00:48,800 --> 00:00:50,440 listener. Thank you for listening. 14 00:00:50,600 --> 00:00:52,480 Well, I love hearing the good stories. 15 00:00:52,480 --> 00:00:55,200 Or when somebody says they enjoyed our podcast or got 16 00:00:55,200 --> 00:00:58,000 something out of our podcast. It really makes me feel great. 17 00:00:58,000 --> 00:00:59,560 I love doing this because of that. 18 00:00:59,560 --> 00:01:00,680 So what are we talking about today? 19 00:01:02,880 --> 00:01:05,560 So today, Ryan, we're going to check ourselves before we wreck 20 00:01:05,560 --> 00:01:08,640 ourselves. You like that? 21 00:01:08,880 --> 00:01:10,640 I do I. Think that's the second time you 22 00:01:10,640 --> 00:01:15,040 said it. I know, and this time I'm 23 00:01:15,240 --> 00:01:17,960 supporting it with the song. I'm excited because we get to 24 00:01:17,960 --> 00:01:21,080 talk to Brody Sharp. So people that don't know he was 25 00:01:21,080 --> 00:01:23,880 on the podcast a long time ago. He's from Australia, right? 26 00:01:24,000 --> 00:01:26,880 Yes, he's a physiotherapist. He has his own podcast, has his 27 00:01:26,880 --> 00:01:28,800 own practice. He's blown up over the years. 28 00:01:29,040 --> 00:01:30,720 I think everyone knows Brody Sharp. 29 00:01:30,920 --> 00:01:32,720 He's really good. You liked him. 30 00:01:32,920 --> 00:01:35,680 He's approved by Ryan, who was a doctor himself. 31 00:01:36,160 --> 00:01:39,080 And say Ryan, why? Why do you support Brody Sharp's 32 00:01:39,080 --> 00:01:42,960 practice and viewpoints? The stuff that he's said has all 33 00:01:42,960 --> 00:01:47,760 been what I've also read in literature about how things are 34 00:01:47,760 --> 00:01:50,160 progressing or just being more up to date with things. 35 00:01:50,160 --> 00:01:53,840 So I mean, it sounds like, again, I haven't looked into 36 00:01:53,840 --> 00:01:55,800 everything he said, but it really sounds like he knows what 37 00:01:55,800 --> 00:01:57,400 he's talking about and he's up to date with things. 38 00:01:57,400 --> 00:02:00,520 So I I like that. Yeah, he does a lot of research 39 00:02:00,520 --> 00:02:04,480 and he always has a supporting argument, which I personally 40 00:02:04,480 --> 00:02:07,200 like to come in from a legal background, so I agree with 41 00:02:07,200 --> 00:02:08,639 that. He also has an Australian 42 00:02:08,639 --> 00:02:12,160 accent, which makes his language speaking skills attractive to 43 00:02:12,160 --> 00:02:15,400 the listener, right? I think that's kind of cool. 44 00:02:15,400 --> 00:02:18,960 I think as physicians generally too, we tend to fix people once 45 00:02:18,960 --> 00:02:22,840 they're broken, but and we don't focus enough on preventative 46 00:02:22,840 --> 00:02:25,480 care in everything. And so I think it's really a 47 00:02:25,480 --> 00:02:28,880 good episode to try to help people understand, you know, 48 00:02:28,880 --> 00:02:31,200 what they can potentially do to prevent an injury from 49 00:02:31,200 --> 00:02:33,520 happening, because that's much better than getting the injury 50 00:02:33,520 --> 00:02:36,160 and trying to fix it afterwards. Exactly. 51 00:02:36,160 --> 00:02:39,040 And that's exactly what we're talking to Brody about. 52 00:02:39,040 --> 00:02:42,760 We're talking to him about, you know, basically again, how to 53 00:02:42,760 --> 00:02:46,880 check yourself before you start a new training cycle, how to do 54 00:02:46,880 --> 00:02:49,120 some sort of assessment where you are. 55 00:02:49,360 --> 00:02:53,600 Then we talk about exercise types that you can or should do 56 00:02:53,600 --> 00:02:57,080 that help your flexibility or if you even need that and all that 57 00:02:57,080 --> 00:02:58,720 stuff. Sorry Ryan, my brain is not 58 00:02:58,720 --> 00:03:00,720 there. So your brain's not there 59 00:03:00,720 --> 00:03:05,600 because you just got back from a running event and it seemed like 60 00:03:05,600 --> 00:03:07,960 a whirlwind of excitement and fun. 61 00:03:08,760 --> 00:03:10,200 Yes. And you'd think, Ryan, that I 62 00:03:10,200 --> 00:03:13,040 leave town without you and the kids and I'm staying at a nice 63 00:03:13,040 --> 00:03:15,320 hotel room and I would get sleep and I didn't. 64 00:03:15,720 --> 00:03:18,560 Which running event was that? The running event. 65 00:03:19,280 --> 00:03:20,880 So if you want to look it up, it's actually the 66 00:03:20,880 --> 00:03:24,440 runningevent.com. So I haven't gotten the full 67 00:03:24,440 --> 00:03:27,240 recap yet, but it wasn't a race at all, right? 68 00:03:27,240 --> 00:03:29,480 It is actually more related to products and stuff. 69 00:03:29,840 --> 00:03:32,960 Yeah. So it's an Expo and you know, I 70 00:03:32,960 --> 00:03:37,200 love Expos, but it's an Expo with all the brands and it's for 71 00:03:37,200 --> 00:03:39,040 vendors kind of like a trade show. 72 00:03:39,280 --> 00:03:44,160 They showcase what products they have now and will have next 73 00:03:44,160 --> 00:03:48,400 year, and the people that attend this Expo are usually running 74 00:03:48,400 --> 00:03:51,120 stores or other industry leaders. 75 00:03:51,360 --> 00:03:54,160 So basically, it was an Expo. For Expos, it sounds like your 76 00:03:54,160 --> 00:03:56,640 dream. It quite was. 77 00:03:56,800 --> 00:03:59,360 Have you thought about giving up the running aspect and just 78 00:03:59,400 --> 00:04:02,160 expoing? You know, I kind of did think 79 00:04:02,160 --> 00:04:06,680 about it being so great because there was no race in it, but 80 00:04:06,680 --> 00:04:10,280 it's actually a lie. There was a there was a 5K that 81 00:04:10,520 --> 00:04:13,520 the running event put on for the attendees. 82 00:04:13,880 --> 00:04:15,840 They don't want the participants to be away from too long. 83 00:04:17,480 --> 00:04:21,560 And it took place on a military base, and there was also a cross 84 00:04:21,560 --> 00:04:24,080 country championship race happening. 85 00:04:24,600 --> 00:04:26,960 So we got to watch that, which was really cool, before we 86 00:04:26,960 --> 00:04:30,800 headed back to the Expo. Some of the brands that sponsor 87 00:04:30,800 --> 00:04:34,440 athletes had their athletes there for appearances. 88 00:04:34,680 --> 00:04:39,360 So there was Des Linden, NIA Adkins, MEB Keflewski, even. 89 00:04:39,360 --> 00:04:42,520 Guess who? Who Nike brought in Calvin 90 00:04:42,520 --> 00:04:45,520 Kiptum, the world record holder of the marathon. 91 00:04:45,880 --> 00:04:48,040 Interesting. So we're not going to recap the 92 00:04:48,040 --> 00:04:52,400 whole running event, but you can go to Lenny's Instagram and find 93 00:04:52,400 --> 00:04:55,600 more details there. Also, if you would like to hear 94 00:04:55,600 --> 00:04:59,040 more, let us know so in the future we can add and discuss 95 00:04:59,040 --> 00:05:02,480 more about it. Yes, perfectly, said Ryan. 96 00:05:02,880 --> 00:05:04,560 We're at running event on Instagram. 97 00:05:04,560 --> 00:05:07,080 I've posted Stories all throughout the weekend which are 98 00:05:07,080 --> 00:05:10,320 now going to be on the highlight called Tre if you want to check 99 00:05:10,320 --> 00:05:12,200 it out. And like Grant said, hopefully 100 00:05:12,200 --> 00:05:14,360 you will be able to put some videos up on YouTube. 101 00:05:14,840 --> 00:05:17,160 So you want to get into the discussion with Brody Sharp? 102 00:05:17,440 --> 00:05:20,760 Yes, let's do that. So without any further ado, 103 00:05:20,760 --> 00:05:23,320 we're now going to play our conversation with Brody Sharp. 104 00:05:25,760 --> 00:05:27,400 I'm doing well. How are you today? 105 00:05:27,640 --> 00:05:29,280 Good. It's it's been a while. 106 00:05:29,840 --> 00:05:31,880 I know, I know, It's good to catch up. 107 00:05:32,320 --> 00:05:34,080 Lots of changes in your life, right? 108 00:05:34,720 --> 00:05:38,760 Yes, yes, I'm a dad. I have a slightly longer beard 109 00:05:38,760 --> 00:05:43,640 now I have slightly longer hair. But yes, very subtle 110 00:05:43,640 --> 00:05:45,360 differences. I'm glad you're back. 111 00:05:45,360 --> 00:05:48,720 And yeah, so today we're going to talk about how to prehab to 112 00:05:48,720 --> 00:05:51,320 avoid rehab. Yeah, looking forward to. 113 00:05:51,360 --> 00:05:52,720 It's a good topic. Yeah. 114 00:05:52,720 --> 00:05:54,800 So let's, let's kind of talk about that. 115 00:05:54,800 --> 00:05:57,080 So what's the underlying philosophy? 116 00:05:57,120 --> 00:06:00,400 Why do we need to focus on prehabilitation? 117 00:06:01,600 --> 00:06:05,520 I think it well, unfortunately we've found ourselves in a sport 118 00:06:05,520 --> 00:06:08,120 where the injuries are extremely common. 119 00:06:09,480 --> 00:06:14,000 We have it's pretty much like, you know, up to 50% of all 120 00:06:14,000 --> 00:06:17,440 runners per year, sometimes up to 80% of runners per year will 121 00:06:17,440 --> 00:06:21,520 be injured. And it's once you are injured 122 00:06:21,720 --> 00:06:25,920 and it's severely disrupts your training, severely disrupts any 123 00:06:25,920 --> 00:06:27,760 momentum or progress that you get. 124 00:06:28,920 --> 00:06:32,040 It's just sensible to say, OK, well what can I do? 125 00:06:32,640 --> 00:06:36,840 What steps can I make, what can I implement to reduce the risk 126 00:06:36,840 --> 00:06:40,440 of injury so that I don't encounter these big disruptions? 127 00:06:40,440 --> 00:06:44,480 Because if we know anything about getting better, getting 128 00:06:44,480 --> 00:06:48,080 better marathon times, becoming faster, running further with 129 00:06:48,400 --> 00:06:50,280 with less risk of injury, it's consistency. 130 00:06:50,280 --> 00:06:54,040 It's doing, it's trying to stay on the track, it's trying to 131 00:06:54,040 --> 00:06:57,200 stay consistent with your training month by month, year by 132 00:06:57,200 --> 00:06:59,440 year. And that's how we get better. 133 00:06:59,560 --> 00:07:03,720 But if it's it's disrupted constantly every two or three 134 00:07:03,720 --> 00:07:07,000 months with an injury that has to yeah, that dictates how much 135 00:07:07,000 --> 00:07:09,040 you can run, how fast you can run and all those sorts of 136 00:07:09,040 --> 00:07:10,920 things, then you know disrupts momentum. 137 00:07:10,920 --> 00:07:14,600 If you're constantly in that boom, bust, injury cycle, which 138 00:07:14,600 --> 00:07:18,280 I know a lot of runners are in, and it just halts that 139 00:07:18,280 --> 00:07:20,360 consistency. And so it only makes sense to 140 00:07:20,400 --> 00:07:24,720 try to do things as possible, do things that we can to prevent 141 00:07:24,720 --> 00:07:28,120 injuries. In other words, doing prehab to 142 00:07:28,120 --> 00:07:31,680 prevent encountering and injury and then having to backpedal 143 00:07:31,680 --> 00:07:33,640 from there. That makes complete sense. 144 00:07:33,640 --> 00:07:38,240 And yeah, so we know it is important and let's just start 145 00:07:38,440 --> 00:07:40,840 all over, right? So most people finished their 146 00:07:40,840 --> 00:07:44,720 fall marathon and are now looking at starting a new cycle, 147 00:07:44,720 --> 00:07:47,120 maybe a cycle for a spring marathon. 148 00:07:47,440 --> 00:07:51,960 So then is there some sort of assessment that you can do for 149 00:07:51,960 --> 00:07:56,360 yourself prior to starting this marathon cycle so you know what 150 00:07:56,360 --> 00:07:58,720 type of exercises you should be doing? 151 00:08:01,600 --> 00:08:03,000 I guess it'd depend on the individual. 152 00:08:03,000 --> 00:08:07,200 I guess the first thing would be to self reflect. 153 00:08:07,320 --> 00:08:10,640 If we're not necessarily an assessment per SE, but if you 154 00:08:10,640 --> 00:08:14,920 were to self reflect on how the last marathon cycle went, then 155 00:08:14,920 --> 00:08:18,000 we could have a bit more of a tailored approach. 156 00:08:18,000 --> 00:08:21,640 So like the first thing would be injuries in the last marathon 157 00:08:21,640 --> 00:08:23,960 cycle. OK, what injuries did I 158 00:08:23,960 --> 00:08:27,000 encounter, if any? What Nichols did I encounter, if 159 00:08:27,000 --> 00:08:29,600 any? Were there any sore muscles or 160 00:08:29,840 --> 00:08:32,120 was it one side? Was it the left or right side? 161 00:08:32,120 --> 00:08:35,200 Was it the calf or the hip or any of those? 162 00:08:36,000 --> 00:08:40,880 If you did encounter an injury, then we already know a potential 163 00:08:40,880 --> 00:08:43,600 area that needs to be worked on and then we can find the 164 00:08:43,600 --> 00:08:47,280 appropriate exercises and strength exercises to help 165 00:08:47,800 --> 00:08:51,160 fortify or make that vulnerability as resilient as 166 00:08:51,160 --> 00:08:53,440 possible for the next marathon cycle. 167 00:08:54,680 --> 00:08:59,800 But if you didn't, if you didn't have any injuries, you can do 168 00:08:59,800 --> 00:09:04,840 some things that are like strength based exercises to see 169 00:09:04,840 --> 00:09:10,240 if there are any potential weak blinks in your in the chain. 170 00:09:11,360 --> 00:09:15,560 If you it could be just as simple as like at home doing 171 00:09:15,560 --> 00:09:18,360 hopping on one side. I tend to look at someone's 172 00:09:18,360 --> 00:09:22,520 quality of their hopping. So if someone was to hop for 30 173 00:09:22,520 --> 00:09:25,680 seconds on the right side, hop for 30 seconds on the left side, 174 00:09:25,880 --> 00:09:28,800 does it feel fluent? How quickly can they rebound 175 00:09:29,040 --> 00:09:31,520 their? How apprehensive are they to 176 00:09:32,120 --> 00:09:35,160 isolate that movement? How high can they jump If it? 177 00:09:35,160 --> 00:09:38,200 You can also do another test for height where you were you're 178 00:09:38,200 --> 00:09:40,960 doing hops for height and see how much you can produce force 179 00:09:40,960 --> 00:09:45,080 in that because that just overall looks at the strength 180 00:09:45,080 --> 00:09:49,800 and capacity of your calf and Achilles and foot plantar fascia 181 00:09:50,440 --> 00:09:54,280 sometimes a bit around the knee. But if you compare right to left 182 00:09:54,280 --> 00:09:57,440 and you see there's an obvious difference from right to left, 183 00:09:57,440 --> 00:09:59,760 we can say OK, why is that? Is there an injury that we're 184 00:09:59,760 --> 00:10:02,680 sort of a previous injury and we're sort of apprehensive to 185 00:10:02,680 --> 00:10:04,920 load that structure? Is there some weakness there, is 186 00:10:04,920 --> 00:10:06,760 there some mobility issues there? 187 00:10:08,520 --> 00:10:13,520 I do put onto social media sometimes a single leg sit to 188 00:10:13,520 --> 00:10:18,560 stand test where you sort of sit in a chair that's at a height 189 00:10:18,560 --> 00:10:22,360 where your knees are bent at 90° and then you just have your arms 190 00:10:22,360 --> 00:10:25,240 straight out in front of you and you try and stand up from that 191 00:10:25,240 --> 00:10:29,040 seated position on one leg. So one leg would be hovering in 192 00:10:29,040 --> 00:10:31,520 the air. Try and stand up, sit down, see 193 00:10:31,520 --> 00:10:33,240 what the control is like, see if you can do. 194 00:10:33,800 --> 00:10:35,320 We'll see how many of those you can do. 195 00:10:35,320 --> 00:10:37,080 And then compare that to the opposite side. 196 00:10:37,760 --> 00:10:40,240 So we're looking at the strength of the hips and knees and 197 00:10:41,080 --> 00:10:43,480 balance control and all those sorts of things. 198 00:10:43,480 --> 00:10:46,520 And if you can only do five on one side and you can do 15 on 199 00:10:46,520 --> 00:10:52,760 the other side, OK, why is that? These are, there's not really a 200 00:10:52,760 --> 00:10:55,720 lot of good evidence to to sort of make a correlation to say, 201 00:10:55,720 --> 00:10:58,360 OK, you're at risk of injury if you do have these discrepancies. 202 00:10:58,360 --> 00:11:01,080 But only just makes sense that if there is a a big discrepancy 203 00:11:01,080 --> 00:11:05,760 between 1:00 and the other, you sort of want to iron those out a 204 00:11:05,760 --> 00:11:10,240 bit And then we can easily do some single leg exercises in the 205 00:11:10,240 --> 00:11:12,280 gym. If you do have access to a gym 206 00:11:12,800 --> 00:11:18,000 equipment, I would say a prone hamstring curl machine or like a 207 00:11:18,400 --> 00:11:22,800 knee extension machine where you just sit in the machine and sort 208 00:11:22,800 --> 00:11:26,000 of apply resistance to straighten out your leg. 209 00:11:26,600 --> 00:11:29,840 See how much you can do. See how heavy you can lift from 210 00:11:29,840 --> 00:11:33,440 right to left and a single leg calf raise machine, how much 211 00:11:33,440 --> 00:11:35,600 weight can you do? Three sets of 10. 212 00:11:35,640 --> 00:11:38,520 How heavy can you make that? And just trying to work out 213 00:11:38,520 --> 00:11:43,600 those strength deficits, if there are any, Because if we do 214 00:11:43,600 --> 00:11:47,480 these single leg tests, we compare to how the quality is, 215 00:11:47,480 --> 00:11:49,760 what the range of movement is like, how many sets of reps you 216 00:11:49,760 --> 00:11:54,560 can do from right to left. Then if there are like 10%, if 217 00:11:54,560 --> 00:11:57,040 there's more than 10 to 15% difference from the right to the 218 00:11:57,040 --> 00:12:00,840 left, You'd want to spend time ironing out those differences in 219 00:12:00,840 --> 00:12:04,720 order to, you know, have yourself quite balanced and make 220 00:12:04,720 --> 00:12:06,200 yourself as resilient as possible. 221 00:12:07,800 --> 00:12:10,560 That makes a lot of sense. Never thought about doing that, 222 00:12:10,560 --> 00:12:14,040 but I can probably assure you that most runners have some sort 223 00:12:14,040 --> 00:12:17,320 of difference between, you know, how high we can jump with one 224 00:12:17,320 --> 00:12:20,760 leg versus the other. And yeah, so with that, let's 225 00:12:20,760 --> 00:12:25,160 talk about what are the most common injuries that potentially 226 00:12:25,160 --> 00:12:28,880 could arise if you don't do any strength training in runners. 227 00:12:29,760 --> 00:12:31,840 Yeah, well the way essentially just fall back to what are the 228 00:12:31,840 --> 00:12:34,680 common, the most common running related injuries. 229 00:12:35,200 --> 00:12:40,000 I would say knee pain or patellofemoral pain is what we 230 00:12:40,080 --> 00:12:43,880 usually call it is the most common, which is essentially 231 00:12:43,880 --> 00:12:46,320 just pain around the kneecap. If you have pain around the 232 00:12:46,320 --> 00:12:50,520 borders or the undersurface of the kneecap that's kind of hard 233 00:12:50,520 --> 00:12:55,000 to localize and you have pain with squatting or stairs or 234 00:12:56,440 --> 00:12:59,760 lunging and those sorts of movements, you know it's is 235 00:12:59,760 --> 00:13:02,880 going to most commonly be patellofemoral pain. 236 00:13:03,960 --> 00:13:07,240 We know tendon injuries are quite common, so an Achilles 237 00:13:07,480 --> 00:13:11,480 tendinopathy or a high hamstring tendinopathy can be quite 238 00:13:11,480 --> 00:13:14,840 common. Muscle strains I'd say maybe a 239 00:13:14,840 --> 00:13:19,920 calf strain might be or plantar fasciitis is also a common one. 240 00:13:19,920 --> 00:13:23,640 Shin splints are also quite common in runners and then we 241 00:13:23,640 --> 00:13:28,760 get the other kind of let injuries that are less picked 242 00:13:28,760 --> 00:13:30,280 up. I think stress fractures are 243 00:13:30,880 --> 00:13:33,960 very, very late to accurately get diagnosed and you can have a 244 00:13:33,960 --> 00:13:37,320 stress fracture in your foot, in your shin, in your femur, in 245 00:13:37,320 --> 00:13:41,240 your hips or pelvis that can arise in the number of 246 00:13:41,400 --> 00:13:44,680 locations. And then there are some other 247 00:13:45,480 --> 00:13:48,320 less common ones in there or could there's a list of, you 248 00:13:48,320 --> 00:13:51,480 know, 1015 of them, but I'd say that'd be the most common ones. 249 00:13:52,120 --> 00:13:55,040 OK, OK, yeah, we've heard about all of them. 250 00:13:55,280 --> 00:13:59,800 So for the runner that is in an ideal situation that doesn't 251 00:13:59,800 --> 00:14:03,040 have too much of A discrepancy between both sides, left and 252 00:14:03,040 --> 00:14:06,400 right, and who has a new training cycle coming up, What 253 00:14:06,400 --> 00:14:10,760 are some habits or practices that you recommend this person 254 00:14:10,760 --> 00:14:13,880 implement along with their running as they build up their 255 00:14:13,880 --> 00:14:19,680 base in order to prevent any injuries in in said places that 256 00:14:19,680 --> 00:14:25,240 we just talked about? The reason why most runners will 257 00:14:25,240 --> 00:14:27,840 get injured, the vast, vast majority of running related 258 00:14:27,840 --> 00:14:33,440 injuries is due to a disruption on doing something too soon, 259 00:14:33,440 --> 00:14:37,520 doing something that's so abrupt that it exceeds their capacity 260 00:14:37,520 --> 00:14:42,240 to adapt and get stronger and you know, become more resilient 261 00:14:42,240 --> 00:14:45,240 because of it. Because as we train, we push our 262 00:14:45,240 --> 00:14:49,200 limits, Our runs get longer, maybe some sessions, they get a 263 00:14:49,200 --> 00:14:53,120 bit faster, our squats get heavier, all those sorts of 264 00:14:53,120 --> 00:14:54,680 things. We're sort of pushing our 265 00:14:54,680 --> 00:14:58,960 capabilities and stimulating our body so that it sort of says, 266 00:14:58,960 --> 00:15:02,240 well, that was a workout, let me try and get stronger next time 267 00:15:02,240 --> 00:15:04,520 because I can tell that you're you're wanting me to get 268 00:15:04,520 --> 00:15:06,520 stronger. And so that's how the body 269 00:15:06,960 --> 00:15:09,600 adapts. We like to challenge ourselves, 270 00:15:09,600 --> 00:15:12,880 but when we do it too much that the body has an inability to 271 00:15:12,880 --> 00:15:16,400 recover from that workout and we do something different again, we 272 00:15:16,400 --> 00:15:19,160 do something different again and we sort of continue to push 273 00:15:19,480 --> 00:15:22,080 beyond our capabilities. That's when we start breaking 274 00:15:22,080 --> 00:15:25,920 down, getting sore tendons start getting sore, bones start 275 00:15:25,920 --> 00:15:28,400 getting sore and joints and all those sorts of things. 276 00:15:28,400 --> 00:15:33,400 And so if we wanted to say, OK, what are some ways that we can 277 00:15:33,560 --> 00:15:36,280 reduce our risk of injury in our best way possible? 278 00:15:36,280 --> 00:15:40,360 What philosophies and principles or habits do we need? 279 00:15:41,320 --> 00:15:45,400 There are a couple of things. One is to make sure that we 280 00:15:45,400 --> 00:15:49,400 avoid any abrupt changes. So progressing you're running is 281 00:15:49,480 --> 00:15:53,000 perfectly fine, it just needs to be done in a sensible amount. 282 00:15:54,040 --> 00:15:56,760 Build up gradually and avoid abrupt changes. 283 00:15:56,760 --> 00:15:59,360 And abrupt changes doesn't necessarily need to be mileage, 284 00:15:59,640 --> 00:16:01,200 doesn't necessarily need to be speed. 285 00:16:01,200 --> 00:16:04,040 It could be things like shoes, it could be things like terrain, 286 00:16:04,240 --> 00:16:06,840 it could be things like something in your strength 287 00:16:06,840 --> 00:16:10,720 training routine or fitness classes or cross training and 288 00:16:10,720 --> 00:16:13,520 those sorts of things. Anything that's a real severe 289 00:16:13,520 --> 00:16:17,720 abrupt change leaves you open to the body saying, well, that was 290 00:16:17,720 --> 00:16:19,680 way too much. Let me start getting sore so 291 00:16:19,680 --> 00:16:22,760 that you have it's a warning sign that you're doing too much 292 00:16:22,760 --> 00:16:25,000 and we need to settle things down. 293 00:16:25,320 --> 00:16:26,520 We can be a little bit preventive. 294 00:16:26,520 --> 00:16:32,360 Like very generally speaking, progressing your mileage by 295 00:16:32,360 --> 00:16:36,440 about 10 to 15% per week is OK for most. 296 00:16:36,440 --> 00:16:40,160 So you know those guidelines are there, but has their 297 00:16:40,160 --> 00:16:44,400 limitations. Your intensity distribution can 298 00:16:44,400 --> 00:16:47,280 be a nice habit to follow if you want to reduce your risk of 299 00:16:47,280 --> 00:16:50,360 injury. So most people are familiar with 300 00:16:50,360 --> 00:16:57,080 the 8020 rule, which is 80% of your entire weekly workouts 301 00:16:57,080 --> 00:16:59,160 should be done at a very, very low intensity. 302 00:16:59,640 --> 00:17:04,720 Something that's very easy, conversational pace, Zone 2 type 303 00:17:04,720 --> 00:17:07,440 of stuff. So that should be 80% and so 304 00:17:07,720 --> 00:17:13,000 that's leaving 20% to push into harder efforts and usually 305 00:17:13,000 --> 00:17:16,839 that's a good balance for most as a good rule of thumb to 306 00:17:17,800 --> 00:17:20,680 reduce your risk of injury. And then we also have strength 307 00:17:20,680 --> 00:17:24,200 training. Strength training is a good way 308 00:17:24,200 --> 00:17:29,440 for you to remain robust. Keep your capacity high in your 309 00:17:29,440 --> 00:17:33,120 tendons and bones and muscles and things so that when you go 310 00:17:33,760 --> 00:17:38,240 out for a run you have greater capacity to withstand training 311 00:17:38,240 --> 00:17:41,160 loads and then that can reduce your risk of injury as well. 312 00:17:42,880 --> 00:17:45,440 OK, great. So let's talk a little bit about 313 00:17:45,560 --> 00:17:48,720 core training and maybe talk about how important it is to 314 00:17:48,720 --> 00:17:55,240 have a strong core for runners. Yeah, I haven't come across any 315 00:17:55,240 --> 00:17:59,400 research that's really compelling when it comes to to 316 00:17:59,400 --> 00:18:02,120 core exercises. I don't know if you're how big 317 00:18:02,120 --> 00:18:05,000 you are on core exercises, you probably don't want me answering 318 00:18:05,000 --> 00:18:09,720 this in this type of fashion. But what when I sort of stick to 319 00:18:09,720 --> 00:18:12,360 it is if you're doing single leg exercises, if you're doing 320 00:18:12,800 --> 00:18:16,200 single leg calf raises or lunges or even single leg deadlifts, or 321 00:18:16,200 --> 00:18:18,840 even if you're doing double leg like squats and lunges, you're 322 00:18:18,840 --> 00:18:21,360 activating your core. You're you're getting stronger 323 00:18:21,360 --> 00:18:24,080 core muscles and stronger back muscles and those sorts of 324 00:18:24,080 --> 00:18:27,720 things. How strong we need to be with 325 00:18:27,880 --> 00:18:32,840 isolating core muscles, say with like planks and sit ups and 326 00:18:32,840 --> 00:18:35,760 those sorts of things. Jury's still out on whether that 327 00:18:35,760 --> 00:18:37,760 can help reduce risk of injuries. 328 00:18:37,800 --> 00:18:42,000 I know there's been one study done that's looked at runners, 329 00:18:42,280 --> 00:18:47,440 collegiate runners and their plank times and side plank times 330 00:18:47,800 --> 00:18:52,120 and couldn't couldn't find a correlation between running 331 00:18:52,120 --> 00:18:54,840 related injuries and someone's plank time. 332 00:18:54,840 --> 00:18:58,160 So the stronger they could hold that plank for or the longer 333 00:18:58,160 --> 00:19:00,240 they could hold that plank for, they seem to get injured at the 334 00:19:00,240 --> 00:19:03,280 same rate. That being it was a very small 335 00:19:03,760 --> 00:19:06,440 design. I think there's only like less 336 00:19:06,440 --> 00:19:09,680 than 40 participants in that study and had its limitations, 337 00:19:09,680 --> 00:19:12,680 but that's the only thing that I've ever come across in my 338 00:19:13,480 --> 00:19:15,400 things. But just based on principles, if 339 00:19:15,400 --> 00:19:18,720 someone was getting low back pain with running, if someone 340 00:19:18,720 --> 00:19:23,560 was getting like a side strain with running, I would definitely 341 00:19:23,560 --> 00:19:26,280 increase their capacity with some isolated core exercises. 342 00:19:26,400 --> 00:19:30,080 But for what I've seen so far and what I've come across 343 00:19:30,400 --> 00:19:33,760 functionally speaking as well, I don't think people really need 344 00:19:33,760 --> 00:19:37,960 to do dedicate too much time with doing isolated core stuff. 345 00:19:38,400 --> 00:19:43,080 I think they'd be perfectly fine with having their core muscles 346 00:19:44,040 --> 00:19:46,640 spontaneously activating and getting stronger with things 347 00:19:46,640 --> 00:19:49,680 like something that's more functional, like box jumps or 348 00:19:49,680 --> 00:19:51,720 like lunges or those sorts of things. 349 00:19:51,960 --> 00:19:53,840 That's where I sit. But you know, there could be 350 00:19:53,840 --> 00:19:56,480 research that comes out next year that totally changes my 351 00:19:56,480 --> 00:20:00,040 mind. So I'm still yet to be 352 00:20:00,640 --> 00:20:03,960 absolutely convinced. Yeah, and I mean, perhaps it's 353 00:20:03,960 --> 00:20:07,120 not for injury prevention purposes, but perhaps having a 354 00:20:07,120 --> 00:20:09,960 stronger core would just help you hold your running form for 355 00:20:09,960 --> 00:20:14,080 longer and then just leave for, I guess, less fatigue and better 356 00:20:14,080 --> 00:20:16,520 times. Possibly. 357 00:20:17,160 --> 00:20:19,120 There could be things. Say I probably. 358 00:20:19,800 --> 00:20:22,000 I couldn't say for certain because I haven't really come 359 00:20:22,000 --> 00:20:24,840 across anything. I guess if someone's posture was 360 00:20:24,840 --> 00:20:29,600 really negatively affected by the end of their long run or by 361 00:20:29,600 --> 00:20:32,160 the end of their marathon, if they find that they're really 362 00:20:32,720 --> 00:20:35,800 struggling to hold up their form, or if they start getting, 363 00:20:35,800 --> 00:20:39,240 say, back pain, upper back pain, shoulder pain from trying to 364 00:20:39,240 --> 00:20:44,960 hold that position for for longer, you know that's 365 00:20:45,000 --> 00:20:46,840 definitely going to have limited. 366 00:20:46,840 --> 00:20:49,120 It's definitely going to hinder your performance, especially if 367 00:20:49,120 --> 00:20:51,840 you're slouched and slumped and you can't get a lot in a lot of 368 00:20:51,840 --> 00:20:54,880 oxygen. We obviously need a lot of, we 369 00:20:54,880 --> 00:20:59,280 need for VO2 optimization, we need some, you know, obviously 370 00:20:59,280 --> 00:21:03,160 to be effective with how we breathe in and receive that 371 00:21:03,160 --> 00:21:08,880 oxygen. If someone was running and they 372 00:21:08,880 --> 00:21:13,960 were limited by other things like their legs giving out or 373 00:21:14,200 --> 00:21:16,880 anything else, and they can look at themselves crossing the 374 00:21:16,880 --> 00:21:19,440 finish line or towards the end of their marathon, they can find 375 00:21:19,440 --> 00:21:22,000 that their posture is still OK. I would say it's probably less 376 00:21:22,000 --> 00:21:25,080 of a priority, but you know, that's why it's each their own. 377 00:21:25,160 --> 00:21:27,000 Every, every run that's different has their own 378 00:21:27,000 --> 00:21:29,360 limitations. Right, right. 379 00:21:29,360 --> 00:21:31,560 OK, good. And I guess along those lines, 380 00:21:31,560 --> 00:21:33,200 I'm going to ask you about flexibility. 381 00:21:33,200 --> 00:21:36,560 How important is it to be flexible as a runner for injury 382 00:21:36,560 --> 00:21:38,880 prevention? Or could that backfire that if 383 00:21:38,880 --> 00:21:41,720 you are maybe too flexible, you're more likely to be 384 00:21:41,720 --> 00:21:43,320 injured? Or how does that all play out? 385 00:21:44,760 --> 00:21:46,480 Yeah, it's a it's a touchy subject. 386 00:21:46,800 --> 00:21:52,080 I have looked into a fair bit of the research and as a blanket 387 00:21:52,080 --> 00:21:57,240 statement. For most runners, flexibility or 388 00:21:57,240 --> 00:22:01,640 being more flexible will not reduce your risk of injuries, 389 00:22:02,120 --> 00:22:05,520 won't necessarily increase your running performance. 390 00:22:05,520 --> 00:22:08,360 If you are more flexible, it won't make you a better runner. 391 00:22:09,320 --> 00:22:12,280 If we fall back to what I was saying before about injuries or 392 00:22:12,280 --> 00:22:15,240 why we get injuries, we get injuries for doing too much, too 393 00:22:15,240 --> 00:22:19,040 soon, so doing too much load, running too far, too fast, too 394 00:22:19,040 --> 00:22:22,840 many hills, lifting too heavy strength training or like cross 395 00:22:22,840 --> 00:22:25,440 training too intense. Beyond that, capabilities to 396 00:22:25,440 --> 00:22:29,680 adapt, that is irrelevant compared to how stiff or how 397 00:22:29,680 --> 00:22:35,360 flexible you are. And if you were doing a task 398 00:22:35,360 --> 00:22:38,280 that required a large range of movement, like if you're a 399 00:22:38,280 --> 00:22:42,560 gymnast or a dancer or something like that, maybe there's room to 400 00:22:42,560 --> 00:22:45,800 be said that you need to be more flexible, otherwise it'd 401 00:22:45,800 --> 00:22:47,800 increase your risk of injury because you need to achieve a 402 00:22:47,800 --> 00:22:51,000 large range of movement. But running, you don't need to 403 00:22:51,000 --> 00:22:52,360 go through a large range of movement. 404 00:22:52,760 --> 00:22:55,760 Yeah, you have to extend your hip 15°. 405 00:22:55,920 --> 00:22:58,760 Yes, we have to dorsiflex our ankle. 406 00:22:58,760 --> 00:23:01,640 We need some ankle mobility. We need some hip mobility, We 407 00:23:01,640 --> 00:23:04,000 need some lower back mobility. But it's not a lot. 408 00:23:06,120 --> 00:23:08,680 There would be a very, very small percentage of the 409 00:23:08,680 --> 00:23:13,360 population, maybe 5 to 10%, who are so stiff that it impacts 410 00:23:13,360 --> 00:23:17,000 their bio mechanics actually. Like if their ankle is so stiff 411 00:23:17,280 --> 00:23:21,520 that they can't achieve the adequate dorsiflexion and as a 412 00:23:21,520 --> 00:23:25,640 result it tends like they have to cave their knee in or drop 413 00:23:25,640 --> 00:23:29,040 their hip or make some sort of compensations compensations for 414 00:23:29,640 --> 00:23:33,880 the movement to be achieved, then definitely I would focus on 415 00:23:33,880 --> 00:23:37,880 mobility flexibility to restore the range of movement necessary 416 00:23:37,880 --> 00:23:42,600 for the task of running. But if we look at the research, 417 00:23:42,720 --> 00:23:45,280 we look at flexible runners versus non flexible runners, 418 00:23:45,520 --> 00:23:46,880 they're all injured at the same rate. 419 00:23:48,240 --> 00:23:51,440 There's not much to be stepped for that, and only because like 420 00:23:51,440 --> 00:23:54,000 if we know anything about injuries, like I say, it makes 421 00:23:54,000 --> 00:23:55,280 sense. Runners don't go through a large 422 00:23:55,280 --> 00:23:59,760 range of movement, and injuries are due to an abrupt change in 423 00:23:59,760 --> 00:24:02,480 load, not necessarily flexibility. 424 00:24:03,360 --> 00:24:06,680 Right, all right, cool. And since we're already there, 425 00:24:07,040 --> 00:24:09,080 let's talk about stretching. I know you and I have talked 426 00:24:09,080 --> 00:24:11,200 about it in the past. Some people do it. 427 00:24:11,200 --> 00:24:12,640 Some people makes them feel better. 428 00:24:12,760 --> 00:24:14,960 What's your position? Has anything changed about the 429 00:24:14,960 --> 00:24:16,960 importance of stretching pre run post run? 430 00:24:19,600 --> 00:24:21,960 Not necessarily. When it comes to the research, 431 00:24:21,960 --> 00:24:23,360 the research is exactly the same. 432 00:24:23,360 --> 00:24:28,880 My opinion slightly changes based on how I've seen runners 433 00:24:28,880 --> 00:24:32,680 respond to stretching. So if we look back on the 434 00:24:32,680 --> 00:24:37,200 research, you'll see that for a recreational runner, for an 435 00:24:37,200 --> 00:24:40,520 endurance runner, stretching beforehand doesn't do anything 436 00:24:40,520 --> 00:24:43,080 to reduce the risk of injury, doesn't do anything to increase 437 00:24:43,080 --> 00:24:48,240 your running performance. But if you are doing very 438 00:24:48,240 --> 00:24:52,560 ballistic, high intensity sort of stuff, you'd want an 439 00:24:52,560 --> 00:24:54,760 appropriate warm up. You wouldn't want to just go 440 00:24:54,760 --> 00:24:57,880 straight into doing high interval stuff or strides or 441 00:24:57,880 --> 00:25:00,200 heel sprints or repeats and those sort of things. 442 00:25:00,600 --> 00:25:03,520 You'd want to do some form of stretching, some form of dynamic 443 00:25:03,520 --> 00:25:06,560 stretching, some form of like warm up where you're 444 00:25:06,880 --> 00:25:09,400 progressively working through different speeds so that you're 445 00:25:09,400 --> 00:25:14,680 more prepared for that task. But I do know. 446 00:25:14,880 --> 00:25:19,000 So while the research shows that it doesn't help or aid running 447 00:25:19,000 --> 00:25:23,360 performance or aid sort of, or reduce your risk of injury, 448 00:25:23,600 --> 00:25:25,680 people feel really good after doing stretches. 449 00:25:26,280 --> 00:25:31,800 And that's not everyone. It's some people, but my make 450 00:25:31,800 --> 00:25:34,560 them feel a lot better. And so we can't say don't do it, 451 00:25:34,960 --> 00:25:38,440 don't say it's a waste of time because we know that it does 452 00:25:38,440 --> 00:25:43,080 have a lot of positive benefits subjectively for people, and 453 00:25:43,240 --> 00:25:45,480 that's always a good thing. If they're feeling better while 454 00:25:45,480 --> 00:25:48,000 they run, they have a better experience while they run. 455 00:25:48,160 --> 00:25:50,800 If they feel better after a run because they feel like they're 456 00:25:51,000 --> 00:25:54,760 achieving something with some foam rolling or some stretches 457 00:25:54,760 --> 00:25:57,440 and those sorts of things, then that's always a good thing. 458 00:25:57,720 --> 00:26:01,400 If they feel like stretching afterwards after run actually 459 00:26:01,400 --> 00:26:04,400 helps them calm down and unwind mentally, that is also a very 460 00:26:04,400 --> 00:26:08,280 positive thing as well, because we want the body to recognize, 461 00:26:08,600 --> 00:26:11,280 OK, we're in a less stressful state, we're in a more calm, 462 00:26:11,280 --> 00:26:15,040 relaxed state, and that's a greater opportunity to enter 463 00:26:15,040 --> 00:26:17,720 recovery mode and that enhances the adaptation process. 464 00:26:17,720 --> 00:26:23,080 And so if someone does find a mental relief from stretching, 465 00:26:23,080 --> 00:26:26,520 foam rolling, cooling down those sorts of things, then there's 466 00:26:26,520 --> 00:26:28,200 true positive benefits for that as well. 467 00:26:29,480 --> 00:26:31,720 Perfect. All right, so now to the 468 00:26:31,720 --> 00:26:35,840 $1,000,000 question. Let's talk about the routines 469 00:26:35,840 --> 00:26:39,040 runners should implement, ideally into their runs. 470 00:26:39,040 --> 00:26:42,840 So what are we talking about? How many times a week should we 471 00:26:42,840 --> 00:26:47,600 be doing any kind of strength exercises and for how long? 472 00:26:49,880 --> 00:26:55,040 I would say if it comes to strength training, we'd want to 473 00:26:55,040 --> 00:26:58,600 strength train twice a week. Depends on the type of strength 474 00:26:58,600 --> 00:27:02,040 you're doing. But if you are wanting to 475 00:27:02,040 --> 00:27:05,320 improve as a runner, if you're wanting to get stronger, run 476 00:27:05,320 --> 00:27:10,000 faster marathons, run faster. 5 KS, 10 KS, half marathons, you 477 00:27:10,000 --> 00:27:14,120 want to invest some time in slow, heavy load. 478 00:27:14,120 --> 00:27:18,520 That's progressive in nature. And so I'm talking about squats. 479 00:27:18,640 --> 00:27:22,360 I'm talking about deadlifts, lunges, and calf raises. 480 00:27:22,600 --> 00:27:26,480 They're four exercises that I think every runner should 481 00:27:27,000 --> 00:27:29,880 incorporate because it incorporates like those main 482 00:27:29,880 --> 00:27:31,560 muscle groups required for running. 483 00:27:32,080 --> 00:27:38,280 And I'm not talking about body weight or low weight, high reps 484 00:27:38,480 --> 00:27:42,000 like three sets of 15 or three sets of 20 that are that runners 485 00:27:42,000 --> 00:27:44,440 are very, very good at and therefore gravitate towards. 486 00:27:44,840 --> 00:27:46,960 I'm talking about getting outside your comfort zone, 487 00:27:48,040 --> 00:27:51,880 building up those exercises that's safe and appropriate. 488 00:27:51,880 --> 00:27:54,880 Get used to doing the technique and the the movement and 489 00:27:55,320 --> 00:27:56,560 gradually build on those weights. 490 00:27:56,560 --> 00:27:59,960 But eventually you want to start doing heavier and heavier and 491 00:27:59,960 --> 00:28:01,800 heavier. You want to be doing heavy 492 00:28:01,800 --> 00:28:06,480 squats, heavy deadlifts, heavy lunges, heavy calf raises and 493 00:28:07,400 --> 00:28:10,520 being progressive with it. Always work at getting stronger. 494 00:28:11,520 --> 00:28:14,240 Anything else would just be based on like what injuries a 495 00:28:14,240 --> 00:28:17,680 runner has. If someone has had a long 496 00:28:17,680 --> 00:28:23,360 history of, say, knee pain, then we'd do something else to make 497 00:28:23,360 --> 00:28:26,040 the knee more resilient. We might do step up, so we might 498 00:28:26,040 --> 00:28:31,200 do Bulgarian split squats, or we might do something that helps 499 00:28:31,440 --> 00:28:36,880 fortify that area in particular. But for every runner out there, 500 00:28:37,040 --> 00:28:39,680 squats, deadlifts, lunges, calf raises would be the four that I 501 00:28:39,680 --> 00:28:43,560 would include. And amazing research, really 502 00:28:43,720 --> 00:28:46,240 extensive research to show that that can help increase your 503 00:28:46,240 --> 00:28:49,080 running performance. Very, very hard to conduct a 504 00:28:49,080 --> 00:28:53,280 study to show those types of exercises can reduce your risk 505 00:28:53,280 --> 00:28:54,880 of injury. There hasn't been any research 506 00:28:54,880 --> 00:28:58,920 yet or any compelling large systematic reviews that have 507 00:28:59,160 --> 00:29:03,080 come to that conclusion. But if we know anything from the 508 00:29:03,480 --> 00:29:05,960 injuries themselves and if we know anything about what causes 509 00:29:05,960 --> 00:29:09,000 injuries, it's all about you know, we want to raise the 510 00:29:09,000 --> 00:29:12,040 capacity of those tendons. And we can only do that by doing 511 00:29:12,040 --> 00:29:15,160 slow, heavy strength training and a very structured systematic 512 00:29:15,160 --> 00:29:18,000 running training. So in relation to the strength 513 00:29:18,000 --> 00:29:19,960 training, twice a week, if you're doing the the heavy 514 00:29:19,960 --> 00:29:24,560 stuff, try not to gravitate towards the little and often 515 00:29:24,680 --> 00:29:27,240 some people would do like the body weight squats and the body 516 00:29:27,240 --> 00:29:31,160 weights, or like wall sits or body weight calf raises and they 517 00:29:31,160 --> 00:29:33,360 end up doing those three or four times a week. 518 00:29:33,840 --> 00:29:37,800 You wouldn't necessarily rape as much reward as you would doing 519 00:29:37,800 --> 00:29:40,480 twice a week and getting heavier with those exercises. 520 00:29:41,480 --> 00:29:43,720 OK, perfect. And you kind of touched on it. 521 00:29:43,720 --> 00:29:47,080 So I just want to briefly explain how these make you 522 00:29:47,080 --> 00:29:48,320 stronger. So you said, you know, it 523 00:29:48,320 --> 00:29:51,520 increases the capacity of dependence and obviously this 524 00:29:51,520 --> 00:29:53,400 builds muscle. Is that how that makes you 525 00:29:53,400 --> 00:29:55,080 stronger? Or maybe talk about the science 526 00:29:55,080 --> 00:29:59,440 a little bit? A few reasons when it comes to, 527 00:30:00,760 --> 00:30:04,880 you know, tolerating more load, your tendons, they get stronger, 528 00:30:05,000 --> 00:30:08,000 your muscles, they get stronger, your even, your bones get 529 00:30:08,000 --> 00:30:14,120 stronger by applying heavy load. And it's waking up your 530 00:30:14,120 --> 00:30:16,560 adaptation system to something that's completely different to 531 00:30:16,560 --> 00:30:19,440 running. And so another way it does that 532 00:30:19,440 --> 00:30:23,400 is by building on other qualities, other muscle 533 00:30:23,760 --> 00:30:27,640 qualities that help carry over into running performance. 534 00:30:27,800 --> 00:30:31,280 For example, we want to be an efficient runner. 535 00:30:31,400 --> 00:30:35,680 If we want to be an efficient runner, we need to be quite 536 00:30:35,960 --> 00:30:38,560 stiff. What we talk about being a stiff 537 00:30:38,560 --> 00:30:41,360 spring, we don't want too much movement. 538 00:30:41,360 --> 00:30:44,160 We don't want too much up and down movement when we plant on 539 00:30:44,160 --> 00:30:46,200 the ground and take off. We don't want too many things 540 00:30:46,200 --> 00:30:49,760 bending and too many things, you know, moving. 541 00:30:49,840 --> 00:30:52,800 We want to be an efficient spring where we're contacting 542 00:30:52,800 --> 00:30:54,720 the ground, we're absorbing the load and we're taking off in 543 00:30:54,720 --> 00:30:57,000 like a minimal amount of movement. 544 00:30:57,560 --> 00:31:00,280 In order to do that you need really stiff tendons. 545 00:31:00,280 --> 00:31:03,640 I'm not talking about stiffness, like when you overload an 546 00:31:03,640 --> 00:31:04,960 Achilles and it feels really stiff. 547 00:31:04,960 --> 00:31:09,520 I'm talking about just being rigid, its ability to to 548 00:31:09,640 --> 00:31:13,440 withstand and produce force. And our tendons get really 549 00:31:13,440 --> 00:31:17,960 stiff, really efficient and carries over to a lot of good 550 00:31:17,960 --> 00:31:21,280 running efficiency when we do slower heavy load. 551 00:31:21,720 --> 00:31:24,920 And so you become a more efficient runner. 552 00:31:25,880 --> 00:31:29,920 We also build on the muscle quality, so the muscle, the 553 00:31:29,920 --> 00:31:33,400 muscles themselves get bigger, like the fibers themselves can 554 00:31:33,400 --> 00:31:37,000 withstand more and produce more force because we're putting it 555 00:31:37,000 --> 00:31:39,680 through that quality. You won't become big and bulky 556 00:31:39,680 --> 00:31:42,240 like a gym goer. A lot of people's fears is 557 00:31:42,560 --> 00:31:47,720 putting on too much muscle mass. And if you're running 3 + * a 558 00:31:47,720 --> 00:31:50,080 week, if you're only strength training twice a week in your 559 00:31:50,080 --> 00:31:54,160 diets, tailor that to that of a runner you. 560 00:31:54,720 --> 00:31:57,640 You might put on a little bit of muscle if you need it, but you 561 00:31:57,640 --> 00:32:00,080 definitely won't become big and bulky and stiff and rigid. 562 00:32:00,080 --> 00:32:05,320 Like everyone's fears, you won't turn into a a big, massive, you 563 00:32:05,320 --> 00:32:07,720 know, bodybuilder body doesn't work that way. 564 00:32:07,720 --> 00:32:11,000 But yeah, that's a lot of people's apprehensions. 565 00:32:11,000 --> 00:32:12,920 But hopefully that helps answer your question. 566 00:32:13,960 --> 00:32:16,160 It does, absolutely. Thank you so much. 567 00:32:16,160 --> 00:32:19,400 I appreciate this. So we have those four exercises, 568 00:32:19,400 --> 00:32:23,440 squats that have lunges and calf races, and we'll go from there. 569 00:32:23,440 --> 00:32:26,600 We'll recommend that. And then can you tell our 570 00:32:26,600 --> 00:32:29,000 runners how they can reach you if they want to learn a little 571 00:32:29,000 --> 00:32:32,320 bit more, or maybe follow you on YouTube and see what's going on, 572 00:32:32,320 --> 00:32:34,080 what else you have in store for them? 573 00:32:34,880 --> 00:32:37,720 Of course, yes. So I do have the Run Smarter 574 00:32:37,720 --> 00:32:39,720 podcast. It's been on for a long time 575 00:32:39,720 --> 00:32:44,480 now, You know 300 plus episodes and can seem quite daunting for 576 00:32:44,480 --> 00:32:46,760 a lot of people if they come across so many episodes. 577 00:32:46,760 --> 00:32:51,120 I do recommend if you search the Run Smarter podcast the the 1st 578 00:32:51,120 --> 00:32:55,040 10 episodes are 10 universal principles to reduce our risk of 579 00:32:55,040 --> 00:32:57,160 injury. So start there and then you can 580 00:32:57,160 --> 00:33:00,800 just scroll through and see what titles best suit you. 581 00:33:00,800 --> 00:33:06,240 And yes, I am active on YouTube as well, so run smarter with 582 00:33:06,240 --> 00:33:08,320 Brody. Sharp is the channel if you 583 00:33:08,320 --> 00:33:11,720 wanted some more visual explanations of how to train, 584 00:33:11,720 --> 00:33:15,600 when to train, how to do squats, deadlifts, all those sorts of 585 00:33:15,600 --> 00:33:17,360 things. So it depends how you like to 586 00:33:17,360 --> 00:33:20,640 absorb your information. There's places you can go. 587 00:33:21,520 --> 00:33:23,760 Perfect. Brody Sharp, our favorite 588 00:33:23,760 --> 00:33:25,120 physiotherapist. Thank you. 589 00:33:25,720 --> 00:33:31,800 Thanks for having me. Thank you again Brody for coming 590 00:33:31,800 --> 00:33:36,440 back on to our podcast and giving us these amazing tips on 591 00:33:36,440 --> 00:33:40,200 how we can roll back into a new training cycle healthily. 592 00:33:40,480 --> 00:33:43,560 And then also the four bonus exercises. 593 00:33:43,560 --> 00:33:46,480 And just to reiterate them, those are going to be heavy 594 00:33:46,480 --> 00:33:52,280 lifting of squats, lunges, calf races and deadlifts. 595 00:33:52,720 --> 00:33:55,000 And thank you for convincing my wife that weightlifting is 596 00:33:55,000 --> 00:33:57,080 actually good for running as well. 597 00:33:58,280 --> 00:33:59,840 True. I mean, I've heard it, but. 598 00:34:00,320 --> 00:34:03,600 You've heard it for me, but when it comes to somebody else, it 599 00:34:03,600 --> 00:34:06,200 also reinforces it. That that is true. 600 00:34:06,200 --> 00:34:10,800 But I think my hang up on not doing exercises, in all honesty, 601 00:34:11,080 --> 00:34:17,120 is that I want something that helps my running and since I 602 00:34:17,120 --> 00:34:20,560 didn't really know what could help, that I didn't want to just 603 00:34:20,560 --> 00:34:24,400 do random exercises. So now that I know these are the 604 00:34:24,400 --> 00:34:26,280 four things, that's what I'm going to focus on. 605 00:34:26,480 --> 00:34:30,080 I also love that Brody said we only need to do twice a week 606 00:34:30,080 --> 00:34:33,159 because that's something that's achievable without sacrificing 607 00:34:33,159 --> 00:34:35,880 too much of, you know, I mean, you've seen me the last couple 608 00:34:35,880 --> 00:34:39,600 weeks how much I was limping after just some light deadlifts 609 00:34:39,600 --> 00:34:41,280 because I'm just not used to it anymore. 610 00:34:41,560 --> 00:34:44,760 And if anything, I don't want anything to be taken away from 611 00:34:44,760 --> 00:34:47,280 my running, right? Sometimes you do have to 612 00:34:47,719 --> 00:34:50,920 sacrifice maybe the day's run for a long term gain. 613 00:34:51,320 --> 00:34:54,639 That's it exactly. So anyway, I hope that you guys 614 00:34:54,639 --> 00:34:57,600 learn something and make sure to check yourself before you wreck 615 00:34:57,600 --> 00:35:00,600 yourself and. How many times you guys say that 616 00:35:00,600 --> 00:35:01,640 today? That's it. 617 00:35:01,960 --> 00:35:04,280 This is it. The episode's over, so everyone 618 00:35:04,280 --> 00:35:11,720 have a great week of running. Thanks for tuning in. 619 00:35:12,040 --> 00:35:14,840 For more information Ant Marathon running news, please 620 00:35:14,840 --> 00:35:18,720 head to www.marathonrunningpodcast.com 621 00:35:18,800 --> 00:35:20,520 and we'll be back next week.