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Brodie Sharpe / Founder & CEO The Run Smarter Series

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The Run Smarter Series

Season 2 is dedicated to resistance training. Runners either love, hate, or love to hate strength training. Are you in danger of getting injured in the gym if you start strength training? And if I go through the effort of starting strength training, will it help prevent running injuries? We will cover these 2 topics in today's episode along with plenty more throughout season 2. 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
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Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
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<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Season 2 is dedicated to resistance training. Runners either love, hate, or love to hate strength training. Are you in danger of getting injured in the gym if you start strength training? And if I go

Strength training 1: Strength training injury risk & injury prevention

Season 2 is dedicated to resistance training. Last episode we discussed injury risks when strengthen training and the links with injury prevention. This episode we dive into strength training and running performance. Will it make me a better, faster runner? Have a listen to find out. 
&nbsp; 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
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Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
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<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Season 2 is dedicated to resistance training. Last episode we discussed injury risks when strengthen training and the links with injury prevention. This episode we dive into strength training and

Strength training 2: To be a better runner, I just need to run. Right?

We have ticked off the overall benefits of strength training and elevating a runner's performance in earlier episodes. Now we are busting a few more myths, particularly around muscle soreness and weight gain. A lot of runners are worried about hitting the gym because they don't want to lose flexibility and become a heavy, bulky gym go-er. We dispel these myths on today's episode. 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
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Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

We have ticked off the overall benefits of strength training and elevating a runner's performance in earlier episodes. Now we are busting a few more myths, particularly around muscle soreness and

Strength training 3: I’ll put on too much muscle and be too sore!

We have explored the ideas around WHY you should implement strength training into your running routine, now let's discuss the HOW. Richard Blagrove is the first guest I have on this podcast and is one of the world's best leading researchers in the field of strength & conditioning for runners. He is a lecturer in Physiology and S&C director at Loughborough University. He is also the author of the book Strength & Conditioning for Endurance Runners. 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
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Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

We have explored the ideas around WHY you should implement strength training into your running routine, now let's discuss the HOW. Richard Blagrove is the first guest I have on this podcast and is

Strength training 4: Exercises & program planning for runners with Richard Blagrove

We complete the strength training for runners season by squeezing in one more episode. We highlight the importance of foot strength for running and everyday life with Tim Bransdon. Can we overcome plantar fasciitis, heel pain, foot pain with functional strengthening? If so, how? 
We look at some practical tests you can perform at home to determine your level of foot balance, coordination, strength, spring & overall function. Tim also talks about the role of orthotics for runners, foot shape and pronation. Does the structure of your foot determine your level of recovery, or does strength and function play a more important role? 
If your plantar fasciitis is so severe that it is painful walking, Tim talks through your first steps to recovery. He discusses the importance of establishing the correct mindset and empowering you through careful stages of rehabilitation. 
Tim Bransdon is a podiatrist from Wollongong Podiatry and is also part of the Running Lab conducting StrongFeet programs for health professionals. 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
<a href="https://mailchi.mp/runsmarter/e-mail-list-sign-up" rel="noopener" target="_blank">Receive Run Smarter Emails</a> 
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Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial. 
Follow Wollongong Podiatry at: <a href="https://www.instagram.com/wollongongpodiatry/" rel="noopener" target="_blank">https://www.instagram.com/wollongongpodiatry/</a> and <a href="https://www.facebook.com/WollongongPodiatry" rel="noopener" target="_blank">https://www.facebook.com/WollongongPodiatry</a> 
Follow The Running Lab at: <a href="https://www.instagram.com/the_running_lab/" rel="noopener" target="_blank">https://www.instagram.com/the_running_lab/</a> &nbsp;and <a href="https://www.facebook.com/TheRunningLab.StrongFeet/" rel="noopener" target="_blank">https://www.facebook.com/TheRunningLab.StrongFeet/</a>

We complete the strength training for runners season by squeezing in one more episode. We highlight the importance of foot strength for running and everyday life with Tim Bransdon. Can we overcome

Strength Training 5: Keep your feet strong with Podiatrist Tim Bransdon

Brodie is releasing a patron exclusive episode onto the podcast feed to share the love. On this episode, Brodie dives into the science and safety tips when introducing power and plyometric exercises into your strength routine. 
Like running, power based exercises have a tremendously high demand on your body, so care must be taken. If not, it can tip you over the edge and increase your likelihood of injury. So have a listen to this episode for more insights!&nbsp; 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
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Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Brodie is releasing a patron exclusive episode onto the podcast feed to share the love. On this episode, Brodie dives into the science and safety tips when introducing power and plyometric exercises

Tips for introducing power & plyometrics (patron release)

On this episode Brodie illustrates the importance of eccentric control for runners. He breaks down the different phases of the running cycle and points out different muscle groups undertaking eccentric control. 
Next, Brodie dives into the benefits of eccentric training including force production, flexibility and rehabilitation purposes. 
We finish with listing off some key eccentric exercises, how to change the tempo of your current exercises and how to practically implement each.&nbsp; 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
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Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
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<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

On this episode Brodie illustrates the importance of eccentric control for runners. He breaks down the different phases of the running cycle and points out different muscle groups undertaking

Eccentric Training: The mechanics of Running & Exercise Examples

Brodie continues to review the book titled 'The science and practice of middle and long distance running' with chapter seven called movement screening and physical capacity assessments (Chapter contributors: Louis Howe and Paul Read). 
Brodie starts with describing the book's movement screening protocol and examples for each. Next, we continue assessing the runner with physical capacity assessments. This delves into 3 main type of strength including&nbsp;Maximal strength, Explosive strength & Reactive Strength. Brodie talks about examples for each type of assessment with or without expensive equipment along with normative values for some strength tests. 
Lastly, this chapter includes 'Tissue capacity' including testing like calf raises, bridges and side planks. These are longer duration assessments but can still provide valuable information for strengths and deficits within a runner.&nbsp; 
Apple users: Click 'Episode Website' to.. 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
<a href="https://mailchi.mp/runsmarter/e-mail-list-sign-up" rel="noopener" target="_blank">Receive Run Smarter Emails</a> 
<a href="https://calendly.com/runsmarter/injurychat" rel="noopener" target="_blank">Book a FREE&nbsp;Injury chat with Brodie</a> 
Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Brodie continues to review the book titled 'The science and practice of middle and long distance running' with chapter seven called movement screening and physical capacity assessments (Chapter

Strength testing for Runners

Angelo Gingerelli is a strength and conditioning coach at Seton Hall University and co-author of the book Finish strong: Resistance training for endurance athletes. 
Today Angelo answers the below questions submitted by the podcast patrons: 
<ol> 
 <li>How long should a strength session be?</li> 
 <li>Should strength sessions be done on running days?</li> 
 <li>Is it okay to run or strength train with delayed onset muscle soreness?</li> 
 <li>Should we train low reps high weight or high reps low weight?</li> 
 <li>Does strength training change mid-season to off-season?</li> 
 <li>What are the must-do core exercises?</li> 
 <li>What exercises can help uphill running?</li> 
 <li>Should we taper strength session when approaching a marathon race?</li> 
</ol> 
You can find the book <a href="https://www.amazon.com/Finish-Strong-Resistance-Training-Endurance/dp/1472977432" rel="noopener" target="_blank"> Finish strong on amazon</a> 
Follow Angelo and the book on insta <a href="https://www.instagram.com/finish_strong_book/" rel="noopener" target="_blank">@finish_strong_book</a> 
Email your questions to angelo.gingerelli@gmail.com 
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<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Angelo Gingerelli is a strength and conditioning coach at Seton Hall University and co-author of the book Finish strong: Resistance training for endurance athletes. Today Angelo answers the below

Strength Training Principles

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