The Run Smarter Podcast
Brodie Sharpe
Expand your running knowledge, identify running misconceptions and become a faster, healthier, SMARTER runner. Let Brodie Sharpe become your new running guide as he teaches you powerful injury insights from his many years as a physiotherapist while also interviewing the best running gurus in the world. This is ideal for injured runners & runners looking for injury prevention and elevated performance. So, take full advantage by starting at season 1 where Brodie teaches you THE TOP PRINCIPLES TO OVERCOME ANY RUNNING INJURY and let’s begin your run smarter journey.
Categorias: Salud
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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:
- Strength Training Reduces Injury Risk: The research found that runners who performed strength exercises focused on key muscle groups (hip abductors, quadriceps, foot supinators) twice a week had a significantly lower risk of injury compared to those who did not.
- Foam Rolling Shows Mixed Results: Foam rolling has shown inconsistent outcomes across studies, but this particular intervention suggests that combining strength exercises with foam rolling may improve injury resilience.
- Compliance Matters: The study found that runners who adhered closely to the injury prevention program had an 85% lower risk of injury compared to a control group. Conversely, low-compliance runners were almost twice as likely to get injured.
- Foam Rolling's Role in Recovery: Brodie shares how the research shifted his perspective on foam rolling, citing that while its benefits for flexibility and recovery are not always clear, it may play a role in reducing trigger points and injury risk.
- Injury Prevention Recommendations: By integrating strength training and foam rolling consistently, runners can significantly extend their "injury-free" running days and potentially decrease the likelihood of developing running-related injuries.
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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Episodios anteriores
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354 - Strength & Foam Rolling on Running Injuries Mon, 16 Sep 2024
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353 - New Research into Chronic Tendon Pain Mon, 09 Sep 2024
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352 - The Mystery of Muscle Cramping with Jeff Sankoff (Re-Run: Oct 2020) Mon, 02 Sep 2024
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351 - Latest Research: Benefits of Nordics / Super Shoe Insights / Bone Health Advice Mon, 26 Aug 2024
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350 - Mastering Nutrition for Runners: A Deep Dive with Patrick McGilvray Mon, 19 Aug 2024
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349 - How to Overcome Breathlessness & Supercharge Your Lungs with James Fletcher Mon, 12 Aug 2024
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348 - Running Technique Insight for Injury Prevention & Performance with Chris Bramah (Re-Run: August, 2020) Mon, 05 Aug 2024
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347 - Latest Research: Smart Insoles Predicting Injury / Plantar Fasciitis Guidelines / Interval & Strength Training Mon, 29 Jul 2024
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346 - Emily's Chronic Pain Success Story Mon, 22 Jul 2024
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345 - Pro Runner Spotlight: Zach Bitter Mon, 15 Jul 2024
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344 - How Runners Should Self-Reflect After Every Race Mon, 08 Jul 2024
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343 - How to Best Treat Tendons with Dr. Peter Malliaras Mon, 01 Jul 2024
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342 - Latest Research: Toe Box Size / Forward Lean / Iliac Stress Fractures / Kinesio Tape Effectiveness Mon, 24 Jun 2024
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341 - What is Sciatica: Symptoms & Treatment Mon, 17 Jun 2024
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340 - How to Run the Perfect Race with Matt Fitzgerald Mon, 10 Jun 2024
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339 - The Right Exercise Dosage for Tendinopathy Management Mon, 03 Jun 2024
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338 - Latest Research: Exercises to Reduce Injury Risk Mon, 27 May 2024
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337 - Running Q&A Collab with Lydia & Sophie from Stronger Stride Mon, 20 May 2024
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336 - Running Form & Breathing Tips with Matthew Silver Mon, 13 May 2024
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335 - Sleep Science for Runners with Amy Bender (Re-Run: Mar 2020) Mon, 06 May 2024
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334 - Latest Running Research: Running Tech / Lung Strength / Treadmills / Glute Tendinopathy Mon, 29 Apr 2024
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333 - Using Power Metres to Run Faster with Researcher Cody Van Rassel Mon, 22 Apr 2024
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332 - Game Changers in Tendinopathy Research with Myles Murphy Mon, 15 Apr 2024
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331 - Q&A: Resting Injuries / Transitioning Shoes / Hip Imbalances Mon, 08 Apr 2024
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330 - Q&A: Hill Running / Hip Pain / Return From Injury / Low Back Issues Mon, 01 Apr 2024
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329 - Latest Running Research: Cranberries, Beetroot & Caffeine Gum on Performance Mon, 25 Mar 2024
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328 - Strategies for Overcoming All Types of Pain Mon, 18 Mar 2024
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327 - Exercises & Program Planning for Runners with Richard Blagrove Mon, 11 Mar 2024
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326 - Unweaving Chronic Pain with Andrea Moore Mon, 04 Mar 2024
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325 - Latest Running Research: Glute Activation/Injury Risk/Plantar Fasciitis/NSAIDs Mon, 26 Feb 2024
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324 - Pro Running Spotlight with Patrick Reagan Mon, 19 Feb 2024
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323 - How I am Preventing Injuries in 2024 Mon, 12 Feb 2024
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322 - Using Data to Prevent Injuries with Dr Bradley Neal Mon, 05 Feb 2024
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321 - Latest Running Research (Jan 2024): Disc Health / Gait Asymmetry / Foam Rolling Mon, 29 Jan 2024
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320 - The Science of Running Fatigued with Hannah Dimmick Mon, 22 Jan 2024
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319 - New Research into Strength Training for Runners Mon, 15 Jan 2024
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318 - Keeping Your Feet Strong with Tim Bransdon (Re-Run: Feb 2020) Mon, 08 Jan 2024
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317 - Anxiety States & Recovery Times in Runners Mon, 01 Jan 2024
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316 - Mark's Run Smarter Success Story Mon, 25 Dec 2023
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315 - The Impact of Nutrition on Tendon Health Mon, 18 Dec 2023
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314 - Getting Faster at 60 with World Record Holder Dan King Mon, 11 Dec 2023
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313 - Bone Stress Injuries in Runners Using Carbon Fiber Footwear (Patron Release) Mon, 04 Dec 2023
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312 - Your Sub 3hr Marathon Blueprint with Dr. Will Mon, 27 Nov 2023
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311 - Pro Runner Spotlight: Jared Ward Mon, 20 Nov 2023
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310 - A Roadmap to Recovery: From Fear to Safety Mon, 13 Nov 2023
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309 - Pro Runner Spotlight: David McNeill Mon, 06 Nov 2023
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308 - Reasons for Buttock Pain in Runners Mon, 30 Oct 2023
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307 - Pro Runner Spotlight: Sarah Klein Mon, 23 Oct 2023
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306 - The Cartilage Response to Running with Michaela Khan Mon, 16 Oct 2023
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305 - Think Away Your Pain Mon, 09 Oct 2023