Run Smarter with Brodie Sharpe | Physio

If you had to choose, would you prefer to do double-leg or single-leg strengthening exercises if the aim was to improve your running? (eg. Exercises such as squats, deadlifts, calf raises).

...After submitting your answer, leave a comment on WHY you chose it...

1 month ago | [YT] | 7

Run Smarter with Brodie Sharpe | Physio

How Silent Running Can Help Runners


Title & Aim of the Study
This study titled "Fatigue-related changes in vertical impact properties during normal and silent running" aimed to investigate how running fatigue affects vertical impact forces, specifically comparing normal running with a "silent running" technique.


The researchers wanted to see if running silently, which is designed to minimize sound from foot strikes, can reduce the impact on your body, even when you're tired.



Study Design
Seventeen recreational runners participated in the study, performing both normal and silent running on a track. Their running was tested before and after a fatiguing treadmill session. To capture the details of their footfalls, microphones and force platforms measured the sounds and forces of their foot strikes.



Interesting Findings
- Silent Running Helps Even When Tired:
One of the key takeaways is that even when runners were fatigued, silent running significantly reduced their vertical impact forces compared to normal running.


- Fatigue Increases Impact in Normal Running:
Fatigued runners experienced louder foot strikes and higher impact forces when running normally, suggesting that fatigue makes it harder to maintain good running form and may increase injury risk.


- Foot Strike Changes with Silent Running:
Most runners changed from a heel strike to a more midfoot or forefoot strike pattern when trying to run silently, which is known to reduce impact.



Practical Takeaways for Recreational Runners


Try Silent Running:
Practicing running quietly, focusing on minimizing footfall noise, can reduce the stress on your joints and muscles.


Fatigue Affects Form:
As you tire, your running form tends to break down, increasing impact forces. It's essential to work on maintaining good form, especially when fatigued.


Incorporate Fatigue Training:
Practicing silent running when you’re already tired can be a good way to condition your body to maintain lower impact forces during long runs or races.


By incorporating silent running into your training, you can better manage the impact forces on your body, helping you run smarter and stay injury-free, even as fatigue sets in!



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then sign up here: mailchi.mp/runsmarter/e-mail-list-sign-up

11 months ago | [YT] | 19

Run Smarter with Brodie Sharpe | Physio

Exploring Brain and Body Responses in a Marathon


Introduction:
Running a marathon is not just about physical endurance; it’s also about mental resilience. This preliminary study title: 'Brain, Metabolic, and RPE Responses during a Free-Pace Marathon' provides some exciting insights into how your brain and body respond during a marathon, especially when you hit the infamous “wall.”


The researchers used cutting-edge technology, including portable metabolic monitors and EEG devices, to measure brain activity and metabolism during an entire marathon.
Let’s break down what they found and how it can help you improve your running.



Study Design:
The study followed one experienced marathon runner during a free-paced marathon. The runner wore a mask to measure respiratory data and an EEG device to track brain activity.
The focus was to see how the brain regulates effort and fatigue and how the body shifts from burning carbs to fat, a process many runners associate with “hitting the wall.”



Key Insights


Brain Power Kicks in Early:
Surprisingly, the study found that the brain starts adjusting even in the early kilometers of the race. Between the 10th and 15th kilometers, brain activity spiked, even though the runner wasn’t feeling much fatigue yet. This suggests that the brain might be getting ready for the long haul, playing a bigger role in controlling pace and effort than you might think.


The “Wall” Isn’t Just Physical:
Around the 30th kilometer, the runner hit the wall, marked by a noticeable drop in speed and increased perceived effort. What’s interesting is that the brain activity slowed down at the same time, showing signs of mental exhaustion. This confirms that when you hit the wall, it’s not just your body running out of energy – your brain is struggling too.


Glycogen Depletion and Fat Burn:
The study showed that the runner’s metabolism shifted after the 30th kilometer from primarily burning carbohydrates to relying on fat. This is a less efficient energy source, which is why runners slow down. The study suggests that by recognizing this shift early, you could adjust your nutrition strategy to avoid hitting the wall.



Practical Takeaways:


Pace Your Race by Listening to Your Body and Mind:
While you can’t measure your brain waves during a run, you can become more aware of how you’re feeling both physically and mentally. If you feel mentally tired, try slowing down or focusing on breathing to stay in control. The brain regulates how hard you push, so learning to recognize these signals could help you avoid burnout.


Fuel Early and Often:
As the study confirmed, your body starts to switch from carbs to fat after about 30 kilometers, which is when most people hit the wall. Make sure to take in enough carbs during the early stages of the race to delay this shift and keep your energy levels up.


Mental Training Matters:
It’s not just about your legs! Train your brain by practicing mental resilience, like visualizing success or using mantras to push through tough moments. This could help you maintain focus and avoid the mental fatigue that often comes with hitting the wall.



Conclusion:
This study sheds new light on the interaction between the brain and body during a marathon. It highlights the importance of mental training and fueling strategies to optimize performance. Next time you lace up for a long race, remember: it’s not just your legs doing the work – your brain is in control, too!



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1 year ago | [YT] | 26

Run Smarter with Brodie Sharpe | Physio

This is an interesting randomised control trial (RCT) from S, Bagheri and colleagues in 2020 which explored the idea of using mindfulness during the rehabilitation phase in runners with patellofemoral pain (PFP).


The study collected 30 female runners with PFP and randomly allocated them into either:


Group 1 (exercise) or
Group 2 (mindfulness + exercise)


Exercise consisted of 13 exercises (5 stretching exercises, 7 strength and balance exercises) for 18 weeks, 3 sessions per week with a duration of 60 to 90 minutes per session.


If participants did all the exercises without:
(1) aggravated knee pain
(2) excessive fatigue, and
(3) local muscle pain 48 hours after the previous training session, the training load was increased.


Those in the mindfulness group would practice breathing meditation, body scan meditation, gentle yoga, sitting meditation, and walking meditation for 8 weeks. Instructions were expected to increase awareness of thoughts, bodily sensations, and emotions, with an attitude of curiosity, openness, and acceptance.



Results:


Pain during running, pain during stepping, and functional limitations of the knee were significantly lower for the mindfulness-exercise group than for the exercise group.
Pain catastrophizing was lower and coping strategies were more favourable for the mindfulness participants.
Fear of movement decreased significantly from baseline to week 9 for mindfulness participants, but not for participants in the exercise group.


Conclusion:


Mindfulness may help runners experience pain relief by enabling them to detach themselves from the sensory dimension of pain. Higher scores in ignoring pain sensations and distancing from pain dimensions may represent this detachment from the sensory dimension of pain.


Mindfulness is associated with shifting attention from ruminative thoughts to the present moment. This can lead to a lower level of negative affect, detachment from the sensory dimension of pain, and less cognitive disruption during the therapeutic exercise program, all of which could help improve the performance outcomes of runners with PFP.



Do you want 100's of running research papers like this at your fingertips? Get full access to Brodie's ever-growing treasure trove of running resources. mailchi.mp/runsmarter.online/research-database-exp…

1 year ago | [YT] | 13

Run Smarter with Brodie Sharpe | Physio

UNDERSTANDING THE IMPACT OF POSTURE ON RUNNING EFFICIENCY
This research paper titled: THE EFFECT OF POSTURE ON RUNNING ECONOMY, KINEMATICS, AND MUSCLE ACTIVATION investigates how changes in running posture can influence running energy consumption (economy), joint motion (kinematics), and muscle activation.


PURPOSE OF THE STUDY:


The study aimed to determine the effects of different postural adjustments, specifically the magnitude of forward lean and the strategy of leaning (from the ankle vs. from the torso), on various aspects of running performance.


KEY FINDINGS:


Running Economy:
Running with a large forward lean significantly decreased (worsened) running economy by 4-6% compared to running with an upright posture.
A moderate forward lean did not significantly affect running economy, suggesting that slight adjustments in posture might not have a substantial impact on energy consumption.


Kinematics:
A larger forward lean increased hip flexion by 28% during the stance phase, indicating greater reliance on the hip muscles, which are less efficient than other muscles.

No significant changes were observed in knee flexion, dorsiflexion, stride length, or ground contact time, which challenges some common beliefs about the benefits of forward leaning.
Muscle Activation: Increased forward lean led to higher activation of the gluteus maximus (by 35%) and hamstring (by 30-50%) during specific phases of the gait cycle.
The greater activation of these muscles could be a response to the increased torque across the hip, which might help in reducing joint stress but at the cost of increased energy expenditure.


PRACTICAL TAKEAWAYS FOR RUNNERS:


Posture Matters:
Running with a moderate forward lean might be more beneficial for maintaining running economy without significantly increasing muscle strain or altering joint mechanics.


Muscle Efficiency:
Over-reliance on hip muscles due to excessive forward lean can reduce running efficiency. It’s important to find a balance that minimizes energy cost while providing stability and reducing injury risk.


By understanding and applying these findings, recreational runners can potentially improve their running efficiency, reduce the risk of injuries, and enjoy a more effective and sustainable running practice.


Do you want 100's of running research papers like this at your fingertips? Get full access to Brodie's ever-growing treasure trove of running resources. Learn more here: mailchi.mp/runsmarter.../research-database-explain…

1 year ago | [YT] | 19

Run Smarter with Brodie Sharpe | Physio

This systematic review by Dylan Morrissey, Ian Griffiths & colleagues complied 51 studies (4351 participants) along with 14 experts being interviewed. Their goal, 'to develop a best practice guide for managing people with plantar heel pain'. Here is what they came up with.


The 'Must Dos':


1.) Education: an individualised education approach would involve a discussion with a health professional about the diagnosis, causes, symptoms, expectations etc and having clarity about this condition.


2.) Stretching: Daily stretching of the plantar fascia should be administered for 4-6 weeks before layering on other treatment methods.


3.) Taping: Low-dye taping should be administered to determine effectiveness.


The 'DECIDE' list: based on an individual assessment, a therapist may choose to implement:


1.) Load management: Understand and self-manage a stepped approach to load increase with guidance, weight loss and other contributors to load management.


2.) Pain education: teaching patients the parameters required to self-monitor the pain response to activity and how to interpret pain with respect to tissue damage in order to allay fears of long-term consequences.


3.) Address related conditions: support to address comorbidities such as type 2 diabetes and encourage weight-loss.


4.) Footwear: Footwear advice to ensure comfort in shoes that allow a small rearfoot to forefoot drop while also considering social acceptability to improve adherence.


Patients who do not optimally improve within 4-6 weeks when implementing to the 'Must Dos' and other 'Decided' approaches within 4-6 weeks may be offered shockwave therapy, followed by custom orthoses.


If you want summaries of the latest running research sent to your inbox, sign up here: mailchi.mp/runsmarter/e-mail-list-sign-up

1 year ago | [YT] | 7

Run Smarter with Brodie Sharpe | Physio

Focus on data? Or listen to your body?


Recent research from the British Journal of Sports Medicine reveals fascinating insights into how we should be monitoring our training and what truly matters when it comes to our running routines.



PURPOSE OF THE STUDY


The main goal of this study was to determine the best ways to monitor athlete well-being, focusing on whether subjective (self-reported) measures or objective (scientific data) measures are more effective.
The researchers aimed to understand how these different methods correlate with an athlete's well-being and their response to varying training loads.



KEY HIGHLIGHTS FOR RECREATIONAL RUNNERS


Subjective Measures Trump Objective Data: One of the most surprising findings is that subjective measures, like how you feel on a daily basis, are often more reliable indicators of your overall well-being and readiness to train than objective measures such as heart rate or blood tests. This means that simply paying attention to how you feel—your mood, energy levels, and perceived stress—can give you valuable insights into your training effectiveness.

Listen to Your Body: The study found that subjective well-being tends to decline with both acute increases in training load (like adding extra miles or more intense sessions) and with chronic high training loads. Conversely, reducing your training load can lead to significant improvements in how you feel. This highlights the importance of listening to your body and not overloading it, especially if you start to notice signs of fatigue or mood changes.


Mood and Stress Matter: Mood disturbances, such as feeling more tense or fatigued, were strongly linked to the body's response to training. Recreational runners should keep track of their mood and stress levels, as these can be early indicators of overtraining.


Daily Check-Ins are Crucial: Regularly checking in with how you feel can help you adjust your training load in real time, which is crucial for avoiding overtraining and promoting long-term progress. This could be as simple as rating your energy levels and mood each morning and adjusting your training plan accordingly.

Holistic Monitoring: The study recommends using a combination of measures to monitor well-being, which can give a more complete picture. While subjective measures should be at the forefront, occasionally integrating objective measures like heart rate variability or performance tests can complement and confirm your self-assessments.

PRACTICAL TAKEAWAYS FOR YOUR RUNNING ROUTINE


Start a Training Journal: Track your mood, stress levels, and physical sensations daily.


Adjust Based on Feelings: If you're feeling unusually tired or stressed, consider reducing your training load or incorporating more rest days.


Stay Consistent: Make it a habit to assess how you feel every day. Consistency is key to catching potential issues early.


If you want summaries of the latest running research sent to your inbox, sign up here: mailchi.mp/runsmarter/e-mail-list-sign-up

1 year ago | [YT] | 11

Run Smarter with Brodie Sharpe | Physio

I thought I would share this paper released by James Alexander, Christian Barton & Richard Willy titled "Infographic running myth: static stretching reduces injury risk in runners".


It is a commonly held belief that static stretching plays an important role in improving running performance and decreasing injury risk. Static stretching involves lengthening a muscle to the point at which a gentle tension is felt and remaining in this position, typically for a minimum of 30 seconds per stretch.


Current research evidence definitively reports that this belief is, in fact, incorrect.


So, this paper has created an infographic containing facts about static stretching along with recommendations for runners:


1.) Static muscle stretching is commonly believed to improve running performance and decrease injury risk. However, there is no research evidence to support this belief.


2.) Comparatively, an active warm up has been reported to improve running performance, although the injury risk benefit for runner is still unclear.


3.) Static stretching does not adversely affect running performance but can improve joint range of motion and may assist a runner to relax after running.


What could runners do?:

Evidence suggests these strategies to maximise running performance during an intense workout or race:


1.) Instead of static stretching, complete an active warm up of 5-10 minutes of walking or light jogging prior to your run.


2.) Complete 6-8 dynamic stretching drills that move your joints through full range of movement (eg. walking lunges).


3.) Conclude the warm up by completing up to 3 short fast running efforts at goal running pace (eg. 3x100m)
Static stretching should be done with the understanding that neither a performance nor injury prevention benefit will result.


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Do you want 100's of running research papers like this at your fingertips? Get full access to Brodie's ever-growing treasure trove of running resources. Learn more here: mailchi.mp/runsmarter.online/research-database-exp…

1 year ago | [YT] | 13

Run Smarter with Brodie Sharpe | Physio

Tech and Running: A Love-Hate Relationship


Hey runners! Today we’re diving into the latest buzz around running-related tech—think smartwatches and fitness apps. This study looks at how these gadgets might impact your chances of getting injured. Spoiler alert: tech can be both a blessing and a curse for your runs.


THE RISE OF RUNNING TECH
Over the past few years, more runners have been strapping on smartwatches or using phone apps to track their runs. They monitor everything from distance and pace to heart rate and even recovery times. It's like having a coach on your wrist! But does all this data help keep you injury-free? Let’s find out.


THE STUDY
Researchers surveyed 282 runners, both recreational joggers and elite marathoners. They wanted to see if using running tech was linked to a higher or lower risk of injuries. Surprisingly, the study found that while tech can help you train smarter, it can also lead to more injuries if not used wisely.


KEY FINDINGS
Tech and Injuries: A Double-Edged Sword: Runners using tech were more likely to get injured than those who didn't. But, those who used the data to make smarter training decisions didn't face a higher risk of injury. The trick is not to let the tech push you too hard—listen to your body!


Metrics That Matter: Most injuries were related to the knee and foot. By tracking metrics like cadence and heart rate, you can spot potential problems early. Elite runners often used these metrics to avoid injuries, while recreational runners sometimes ignored them, increasing their risk.


Experience Matters: Novice runners are more prone to injuries, especially if they suddenly ramp up their mileage or pace. Tech can be a great tool for these runners if used correctly to gradually build up their training.


PRACTICAL TAKEAWAYS
Use Tech Wisely: Don't just look at your numbers—understand what they mean. Use your smartwatch or app to monitor progress and avoid overtraining.


Listen to Your Body: If your legs feel heavy or you're unusually tired, take it easy, even if your tech says you can push harder.


Balance Your Training: Mix up your runs with different paces and distances, and include rest days. Let your body recover to prevent overuse injuries.


Don’t Obsess: While tech can motivate you, it can also lead to unhealthy habits like constantly checking your stats. Remember, running should be enjoyable!


FINAL THOUGHTS
Running tech can be a fantastic ally on your fitness journey, but it’s essential to use it in a way that supports your health, not jeopardizes it. Whether you’re just starting or have been running for years, pay attention to both your body and your data. Happy running!


References: Chowdhary, K., Crockett, Z., Chua, J., & Soo Hoo, J. (2024). Exploring the Relationship between Running-Related Technology Use and Running-Related Injuries. Healthcare, 12(642). doi.org/10.3390/healthcare12060642


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1 year ago | [YT] | 10

Run Smarter with Brodie Sharpe | Physio

This paper is titled: Injuries observed in a prospective transition from traditional to minimalist footwear.

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Aim: To investigate the rate and severity of injuries in runners transitioning from traditional to minimalist footwear.
Inclusion: 14 participants (habitual traditional running shoe runners) were enrolled during the transition from traditional running shoes to 5-toed minimalist shoes. Participants were: Uninjured, Aged between 22-41 years & ran at least twenty Ks per week in traditional running shoes.


Participants were also provided with the standard transition information leaflet which is normally included by the shoe manufacturer in all boxes of this style and brand of running shoe; each participant was advised to take the transition process slowly according to the included recommended guidelines.



They completed weekly logs for:
1. Identification of injury
2. Pain using Visual Analogue Scale (VAS)
3. Injury location
4. Injury severity
Fourteen runners completed weekly training and injury logs over an average of 30 weeks.


The horrible outcome!

Twelve of 14 (86%) runners sustained injuries. Average injury onset was 6 weeks. Average weekly mileage of 23.9 miles/week prior to transition declined to 18.3 miles/week after the transition.



Injuries reported include:
3 complaints of pain in the metatarsal region
7 complaints of pain in the gastrocnemius/soleus/achilles tendon complex
2 complaints of knee pain.



But here's the kicker!
"No runner complied with all industry recommended guidelines for transition to minimalist shoes".



The takeaways:
1.) Transitioning from a standard running shoe (about 50 on the minimalist index) to a 5-finger barefoot running shoe (95-100 on the minimalist index) is too abrupt.
2.) Transitioning to a lesser shoe takes time and adherence by the runner.
3.) Make sure the tissues of your feet, ankle and calf complex are strong enough to handle the slow adjustment

1 year ago | [YT] | 13