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! 🎉✨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!

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: What Separates Everyday Runners from the Pros? with John HawleyGuest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research ProgramEpisode Summary: In this episode, we dive into the physiology of what distinguishes elite marathoners from recreational runners with Professor John Hawley, an expert in exercise nutrition research. Professor Hawley discusses his recent research papers, A Race Within a Race: Starting Together, Finishing Apart, and The Molecular Athlete: Exercise Physiology from Mechanisms to Medals, covering key insights into performance, training adaptations, and race day strategies. Whether you're aiming to improve your race time or curious about the science behind high-level athleticism, this episode is packed with valuable insights.What You Will Learn by Listening:Key physiological differences between elite and recreational runnersThe role of VO2 max and genetic factors in performanceHow mitochondria and cardiovascular adaptations contribute to enduranceWhy lactate threshold matters and how it affects your race pacePractical tips for improving running economy and efficiencyThe importance of self-reflection in identifying personal performance limitationsTraining intensity distribution – how elites balance volume and speedNutrition and fueling strategies critical for marathon performanceThe role of tendon stiffness, muscle fiber type, and biomechanics in efficient runningImpact of modern running shoes on race performanceInsights into gut microbiome, sleep, and recovery for athletic healthTips for recreational runners on building volume, managing intensity, and enjoying the journey of trainingResources Mentioned:The Molecular Athlete research paperA Race Within a Race (available in the research database folder for subscribers) Get Access to Brodie's Running Research Database!