The Run Smarter Podcast

CLICK HERE to learn more about the Run Smarter Database 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨Guest: Shreen Lasheen, PhD Candidate in Orthopedic Physical Therapy, Cairo UniversityEpisode Summary:In this insightful episode, we sit down with Shreen Lasheen, a leading researcher specializing in running-related injuries, particularly shin splints (medial tibial stress syndrome). With years of clinical and research experience, Shreen shares her deep understanding of shin splints, how they develop, and evidence-based strategies for treatment and prevention. Runners at all levels will gain valuable tips to stay injury-free and optimize their performance.Key Topics Discussed:1. Understanding Shin SplintsDefinition & Causes: An overuse injury due to excessive ground reaction forces causing inflammation of the tibia’s periosteum or bone microdamage.Pathology Theories: Traction from the calf muscles and direct bone overload.2. Diagnosis & SymptomsHow to Differentiate Shin Splints from Other Injuries:Stress Fracture Test: One-leg hop test (unable to hop = potential stress fracture).Compartment Syndrome Signs: Numbness, tingling, and pale skin.Key Symptoms: Diffuse pain along the inner shin, worsening with activity and improving with rest.3. Treatment and RehabilitationRest and Recovery: Following MRI grading-based rest periods (2-9+ weeks).Rehabilitation Exercises:Strength Training: Hip abductor exercises such as pelvic drops, side-lying hip abductions, and single-leg bridges.Flexibility Work: Calf stretches and ankle dorsiflexion exercises.Balance Exercises: Progressing from two-leg to single-leg stability tasks.Supportive Therapies: Ice application, kinesio taping, and potential use of orthotic insoles.4. Prevention Tips for RunnersTraining Adjustments: Run on softer surfaces (grass, sand, synthetic tracks) for most runs; limit road running.Footwear Selection: Use appropriate shoes based on individual foot mechanics (shock-absorbing or pronation control insoles).Gradual Progression: Increase mileage gradually to allow for musculoskeletal adaptation.What Recreational Runners Will Learn:How to recognize the early signs of shin splints.Evidence-based treatment options to speed recovery.Strength and mobility exercises to reduce injury risk.Best practices for shoe selection and surface adaptation.The importance of balancing training loads to stay injury-free.Connect with Shreen Lasheen: Instagram, FaceBook  Get Access to Brodie's Running Research Database!

CLICK HERE to learn more about the Run Smarter Database 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨Episode Title: Managing Sleep and Time Zones for Better Performance with Jesse CookGuest Bio:Jesse Cook is a clinical psychologist and researcher specializing in sleep and circadian health. With a background in clinical psychology from the University of Wisconsin, Jesse has been studying the intricate relationships between sleep, circadian rhythms, and athletic performance for over a decade. His work spans a range of topics, including idiopathic hypersomnia, wearable sleep tracking technologies, and optimizing well-being and performance in athletes. He’s also an avid runner who combines his personal and professional passions.Episode Overview:In this episode, we dive into the fascinating world of sleep science and running with Jesse Cook. Jesse discusses his recent research paper, "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time," and unpacks how sleep and biological rhythms impact performance. Topics include:What circadian rhythms and sleep inertia mean for recreational runners.Strategies to align your sleep schedule with marathon start times, particularly when traveling across time zones.Tips for improving sleep quality and reducing sleep inertia.Practical advice for banking sleep before race day and using light and movement to enhance wakefulness.What You’ll Learn:How your natural chronotype (morning vs. evening preference) could influence your marathon performance.Ways to adapt your training schedule to match race conditions and time zones.Effective methods to combat sleep inertia, including the role of caffeine, light exposure, and cold water therapy.How to maintain a healthy relationship with sleep and avoid common pitfalls like pre-sleep stress or overreliance on tracking devices.Research Paper Highlight:Title: "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time."Key Findings: Runners with a morning preference tended to have faster marathon times, while those with evening preferences faced challenges aligning their biological rhythms with typical race start times. Sleep inertia also played a role in performance but was less impactful than circadian preference.Links & Resources:Jesse Cook's podcast: The Sleep Research Society PodcastJesse’s instagram: @sleepandsports Get Access to Brodie's Running Research Database!

Today's episode covers a paper titled: A systematic review of the effect of running shoes on running economy, performance and biomechanics: analysis by brand and modelCLICK HERE to learn more about the Run Smarter Database 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨ Get Access to Brodie's Running Research Database!

CLICK HERE to learn more about the Run Smarter Database 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨Episode SummaryIn 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 BioDr. 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 CoveredUnderstanding Exercise AddictionHow to identify the tipping point between healthy commitment and addiction.The potential physical and psychological consequences of overtraining.Personality Traits & Risk FactorsCommon personality traits associated with exercise addiction.How social media, fitness devices, and external pressures contribute to unhealthy exercise habits.Recognizing the SignsSelf-reflective questions to assess your relationship with exercise.How to spot signs of addiction in yourself or others, including withdrawal symptoms and life disruptions.Strategies for BalanceReframing exercise goals for a healthier mindset.The importance of professional counselling and seeking support.Key TakeawaysExercise addiction is rare but real. It affects 1-3% of regular exercisers and can lead to significant physical and mental health issues if left unchecked.Balance is crucial. Signs of addiction include exercising through injuries, sacrificing personal or professional commitments, and an inability to take rest days.Social media and fitness devices can be double-edged swords. While they can motivate, they may also perpetuate harmful behaviours.Self-awareness is key. Regularly reflect on your habits and ask whether your exercise routines are enhancing or hindering your overall quality of life.Seek professional help if needed. If you or someone you know struggles to balance exercise with other life priorities, a clinical mental health counsellor can provide support.Resources MentionedExercise Addiction Inventory (EAI): A brief, validated tool to assess risk for exercise addiction.Exercise Dependence Scale (EDS): A comprehensive self-report measure for identifying exercise addiction.Actionable Next StepsReflect on your habits. Use the questions posed in this episode to assess whether your exercise routine is balanced.Share this episode. Help raise awareness of exercise addiction among your running friends and community.Explore the resources. Check out the EAI and EDS tools to better understand the risk factors. Get Access to Brodie's Running Research Database!