Abby Olcott, MS, RD, CSSD - Fueling for Race Performance

John Liddell, PT, DPT, OCS - Tendon Injuries in Runners

What are one of the most common injuries runners experience? Tendon Injuries In this episode, we are diving into tendon injuries with John Liddell, PT, DPT, OCS, a Milwaukee-area runner and physical therapist. More specifically, we will define tendons, tendinopathies, common symptoms, treatment strategies, and returning back to running after various tendon injuries. John is able to deliver a unique combination of past experience of tendon injuries in addition to professional and clinical experience as an experienced physical therapist. The goal is to help runners better understand these injuries, what they can expect, and how to effectively treat tendons. Articles Referenced: Jill Cook - Tendon Pathology Continuum [https://bjsm.bmj.com/content/50/19/1187.short] Lazarczuk et al. - Tendon Loading [https://link.springer.com/article/10.1007/s40279-022-01695-y] Dr. Keith Baar Podcast on Isometrics [https://www.just-fly-sports.com/podcast-392/] John’s Social Media: Instagram [https://www.instagram.com/lijdodhenll/?utm_source=ig_web_button_share_sheet&igshid=OGQ5ZDc2ODk2ZA==] John’s Blog on Tendinopathy [https://infinityrunco.com/blog/tendinopathyjdl] BioEndurance Links: BioEndurance Website [https://www.bioendurancept.com/] BioEndurance Newsletter [https://bioendurance.ck.page/9fe92b4ef4] Instagram [https://www.instagram.com/bioendurancematt/] YouTube Channel [https://www.youtube.com/channel/UCQaja6BisYQ-truRuzKsM1w] Mastering Miles Podcast Website [https://masteringmiles.podbean.com/] Disclaimer: This podcast is meant for educational and entertainment purposes. If you are dealing with an injury, make sure to consult a health care professional such as a physical therapist or doctor. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bioendurancematt.substack.com [https://bioendurancematt.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Dr. Zach Shiels, DC - Proper Running Assessment

What goes into a proper running analysis? Short answer is a lot more than just hopping on a treadmill to run! In this episode, Dr. Zach Shiels, a chiropractor that specializes in treating runners, joins to chat about the art of running analysis and provides the ins and outs of expert assessment. As an experienced runner, Dr. Shiels combines his passion for running with his expertise. We talk through what is included in a functional assessment, including squat form, breathing, and core strength. We then dive into the nuances of running mechanics as we explore essential findings in gait assessment, from overpronation to hip drop and crossover gait. Should runners focus on perfecting functional movements or running gait? Find out in this episode! Elite Sport and Spine Links Links: Website [https://elitesportandspinewi.com/] YouTube Channel [https://www.youtube.com/elitesportandspinewi] Elite Sport and Spine Instagram [https://www.instagram.com/essbrookfield?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==] Dr. Zach Shiels Instagram [https://www.instagram.com/running_chiro?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==] Articles/Resources References: Moore: Economical Running Technique [https://link.springer.com/article/10.1007/s40279-016-0474-4] Diaphragm Breathing Assessment Video [https://youtu.be/eh4et5KfY7o?feature=shared] Elite Sport and Spine Exercise Playlist [https://www.youtube.com/playlist?list=PLWl22VE09dSrGGwDc2mpe42wkeWSN6jSF] Runner’s Pose Drill Video [https://youtu.be/R3grUVLVL4o] Single Leg Squat Runner’s Pose Drill Video [https://youtu.be/spuxapVmuiQ] BioEndurance Links: BioEndurance Website [https://www.bioendurancept.com/] BioEndurance Newsletter [https://bioendurance.ck.page/9fe92b4ef4] Instagram [https://www.instagram.com/bioendurancematt/] YouTube Channel [https://www.youtube.com/channel/UCQaja6BisYQ-truRuzKsM1w] Mastering Miles Podcast Website [https://masteringmiles.podbean.com/] Disclaimer: This podcast is meant for educational and informational purposes. Please consult your physical therapist, chiropractor, coach, and medical team to assess run form and functional movements This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bioendurancematt.substack.com [https://bioendurancematt.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Robert Meilbeck, PT, DPT - Running Skills

Let’s develop the many skills involved with running! In this episode, we chat with Robert Meilbeck of Expedition Performance, a physical therapist and coach. Robert helps to enlighten us and explain how many training plans neglect running skills and the motor control aspect of running. He helps to detail beneficial drills and workouts to train running skills, including strides, tempo workouts, progressive long runs, hills, recovery runs, and pace specific workouts. Whether you're a seasoned runner or just starting out, this episode is packed with actionable tips and expert advice to help you optimize your training and achieve your running goals. Tune in to unleash your full running potential! Expedition Performance Links: Expedition Performance Website [https://www.expeditionperformance.com/] Instagram Expedition Performance [https://www.instagram.com/expeditionperformance?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==] EP Running Instagram [https://www.instagram.com/ep.running?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==] Articles/Research Referenced: Vernillo et al. 2016 - Uphill and Downhill Running [https://link.springer.com/article/10.1007/s40279-016-0605-y] Moore: Economical Running Technique [https://link.springer.com/article/10.1007/s40279-016-0474-4] Yamaguchi et al. on Marathon Training Volume [https://link.springer.com/article/10.1007/s00421-022-05062-7] BioEndurance Links: BioEndurance Website [https://www.bioendurancept.com/] BioEndurance Newsletter [https://bioendurance.ck.page/9fe92b4ef4] Instagram [https://www.instagram.com/bioendurancematt/] YouTube Channel [https://www.youtube.com/channel/UCQaja6BisYQ-truRuzKsM1w] Mastering Miles Podcast Website [https://masteringmiles.podbean.com/] Disclaimer: This podcast is meant for educational and informational purposes. Please consult your physical therapist, coach, and medical team to safely initiate a new training program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bioendurancematt.substack.com [https://bioendurancematt.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Abby Olcott, MS, RD, CSSD - Fueling for Race Performance

Abby Olcott, MS, RD, CSSD is back for a second nutrition-specific episode, this time focused on fueling for race performance. When should we intake carbs and how much should we intake to maximize performance for races? Abby provides an actionable timeline for proper intake of nutrients (especially carbs) leading up to, during, and after key races. Abby discusses recommended supplements that may aide performance as well as recovery. We then provide some new evidence and information on hydration and electrolyes. Do electrolytes cause cramping or are there other strategies to employ to reduce cramping? A huge thanks to Abby for providing effective, evidence-based information! Articles Referenced: Position Stand on Nutrient Timing [https://www.tandfonline.com/doi/full/10.1186/s12970-017-0189-4] Position Stand on Caffeine [https://www.tandfonline.com/doi/full/10.1186/s12970-020-00383-4] Martinez-Navarro et al. - Muscle Cramping, Electrolytes, and Muscle Damage [https://journals.lww.com/nsca-jscr/abstract/2022/06000/muscle_cramping_in_the_marathon__dehydration_and.22.aspx] Abby Links: Instagram [https://www.instagram.com/energysportsdietitian?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==] Midwest Performance Nutrition [https://www.midwestperformancenutrition.com/] BioEndurance Links: BioEndurance Website [https://www.bioendurancept.com/] BioEndurance Newsletter [https://bioendurance.ck.page/9fe92b4ef4] Instagram [https://www.instagram.com/bioendurancematt/] YouTube Channel [https://www.youtube.com/channel/UCQaja6BisYQ-truRuzKsM1w] Mastering Miles Podcast Website [https://masteringmiles.podbean.com/] Disclaimer: This podcast is meant for educational and informational purposes. Please consult your medical team or a dietician for further instruction on implementing various nutritional strategies. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bioendurancematt.substack.com [https://bioendurancematt.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Stiding Towards Optimal Run Form

Does optimal running form exist? Matt will answer that question in this episode as well as explain 4 different strategies to enhance running economy: strength training, plyometrics, dynamic warm-up, and cadence. This episode lays the groundwork for future episodes and Matt dives into what the research specifically says about running form and these 4 strategies. Articles: Blagrove et al. Strength Training + Running Economy, Frequency, and Intensity [https://link.springer.com/article/10.1007/s40279-017-0835-7] Moore: Economical Running Technique [https://link.springer.com/article/10.1007/s40279-016-0474-4] Lieberman et al. Biomechanics of Overstriding [https://journals.biologists.com/jeb/article/218/21/3406/14416/Effects-of-stride-frequency-and-foot-position-at] Engeroff et al. Plyometrics + Improving Running Economy [https://www.nature.com/articles/s41598-023-30798-3] Heiderscheit et al. Cadence and Loading Forces [https://journals.lww.com/acsm-msse/fulltext/2011/02000/effects_of_step_rate_manipulation_on_joint.14.aspx] BioEndurance Links: BioEndurance Website [https://www.bioendurancept.com/] BioEndurance Newsletter [https://bioendurance.ck.page/9fe92b4ef4] Instagram [https://www.instagram.com/bioendurancematt/] YouTube Channel [https://www.youtube.com/channel/UCQaja6BisYQ-truRuzKsM1w] Mastering Miles Podcast Website [https://masteringmiles.podbean.com/] Disclaimer: This podcast is meant for educational and informational purposes. Please consult your medical team or physical therapist if you are dealing with an injury. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bioendurancematt.substack.com [https://bioendurancematt.substack.com?utm_medium=podcast&utm_campaign=CTA_1]