Episode 06: Mastering the Marathon Part 3 - Filling the Gaps

What are one of the most common injuries runners experience? Tendon InjuriesIn 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 ContinuumLazarczuk et al. - Tendon LoadingDr. Keith Baar Podcast on IsometricsJohn’s Social Media:InstagramJohn’s Blog on TendinopathyBioEndurance Links:BioEndurance WebsiteBioEndurance NewsletterInstagramYouTube ChannelMastering Miles Podcast WebsiteDisclaimer: 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

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:WebsiteYouTube ChannelElite Sport and Spine InstagramDr. Zach Shiels InstagramArticles/Resources References:Moore: Economical Running TechniqueDiaphragm Breathing Assessment VideoElite Sport and Spine Exercise PlaylistRunner’s Pose Drill VideoSingle Leg Squat Runner’s Pose Drill VideoBioEndurance Links:BioEndurance WebsiteBioEndurance NewsletterInstagramYouTube ChannelMastering Miles Podcast WebsiteDisclaimer: 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

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 WebsiteInstagram Expedition PerformanceEP Running InstagramArticles/Research Referenced:Vernillo et al. 2016 - Uphill and Downhill RunningMoore: Economical Running TechniqueYamaguchi et al. on Marathon Training VolumeBioEndurance Links:BioEndurance WebsiteBioEndurance NewsletterInstagramYouTube ChannelMastering Miles Podcast WebsiteDisclaimer: 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

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 TimingPosition Stand on CaffeineMartinez-Navarro et al. - Muscle Cramping, Electrolytes, and Muscle DamageAbby Links:InstagramMidwest Performance NutritionBioEndurance Links:BioEndurance WebsiteBioEndurance NewsletterInstagramYouTube ChannelMastering Miles Podcast WebsiteDisclaimer: 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

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 IntensityMoore: Economical Running TechniqueLieberman et al. Biomechanics of OverstridingEngeroff et al. Plyometrics + Improving Running EconomyHeiderscheit et al. Cadence and Loading ForcesBioEndurance Links:BioEndurance WebsiteBioEndurance NewsletterInstagramYouTube ChannelMastering Miles Podcast WebsiteDisclaimer: 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

Alex Moehn, founder of the On This Run journal and Cream City Pacers Podcast, joins us in this episode focused on the Milwaukee running community. Alex shares insight into why the community is so important to him and how it got him into running. We also chat about what makes the Milwaukee running community so special, how to become a part of the community, as well as the future of running in Milwaukee.We then focus on his why behind creating the On This Run journal and why adding more specific, reflection on runs and the entire training process can be so beneficial for runners to add into their training process.Come join the Milwaukee Running Community. Below are some links to the many great running clubs of the city!Badgerland StridersBuena Tierra Run ClubFEAR MKEGoodmiles Running CompanyMilwaukee Running Group - OMGNovember Project MKEPerformance Running OutfittersTopics:Running Community: 2:18On This Run Journal: 36:38Alex Links:StravaOn This Run JournalCream City Pacers PodcastBioEndurance Links:BioEndurance WebsiteBioEndurance NewsletterInstagramYouTube ChannelMastering Miles Podcast Website 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

Join Matt in this inaugural solo episode as he delves into the key strategies for elevating your strength training as a runner. Discover the 5 crucial levers that can amplify your performance as a runner. From embracing simplicity to honing in on single-leg focus, Matt guides you through these strategies to maximize your strength training regimen.🔗 Topics Covered:Simplicity: 2:59Consistency: 4:27Core Strength Mindset Shift: 7:36Single Leg Focus: 12:22Progressive Load + Complex Movements: 15:17Remember, for personalized guidance on advancing your strength training, consult with a coach or physical therapist. Excitingly, BioEndurance offers the exclusive "Runner’s Strength Upgrade" program – a 5-session, one-on-one experience crafted to propel your strength training to new heights. Ready to take the leap? Click the link below to learn more and sign up:Runner’s Strength Upgrade Articles ReferencedBlagrove et al. Strength Training + Running Economy, Frequency, and IntensityEscamilla et al. Core EMG Activity + ExercisesOliva-Lozano et al. Core Muscle Activity during Physical Fitness ExercisesZourdos et al. Repetitions in Reserve BioEndurance Links:BioEndurance WebsiteBioEndurance NewsletterInstagramYouTube ChannelMastering Miles Podcast WebsiteDisclaimer: This podcast is meant for educational and informational purposes. Please consult your medical team, coach, or physical therapist for more information about initiating and progressing strength training. 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

Fueling your run right!In this highly anticipated nutrition episode, we sit down with Abby Olcott, MS, RD, CSSD, a registered dietitian and specialist in sports nutrition. For runners, understanding nutrition is paramount to optimize performance and overall well-being. Abby shares invaluable insights into Relative Energy Deficiency in Sports (REDs), a condition affecting runners with potential consequences such as heightened injury risks and serious systemic conditions.We delve into the intricacies of REDs, exploring its definition, the critical role of energy availability, and the associated conditions. From recognizing signs and symptoms to understanding the impact of REDs on bone stress injuries and stress fractures, Abby provides comprehensive guidance. We also explore the significance of carbohydrates, identify individuals at risk for REDs, and discuss body image and composition. Abby sheds light on the collaborative approach necessary for the full evaluation and treatment of REDs and its related conditions.Our conversation extends beyond REDs, covering general nutritional considerations for runners. From macronutrients and micronutrients to supplements and "train low, race high" strategies for carbs, we touch on it all. Special attention is given to those on specialized diets, ensuring a well-rounded discussion on nutrition tailored for runners.IMPORTANT: A word of caution – Our discussion includes sensitive topics such as body image, disordered eating, reproductive symptoms, and mental health. If you find resonance with any of these issues or symptoms, we strongly advise seeking expert evaluation and treatment. Consult registered dietitians, primary care physicians, psychologists, and therapists for early identification and treatment, as they play crucial roles in addressing both nutritional and mental health components. Your well-being is our priority.If you or someone you know is struggling with an eating disorder, CLICK THIS LINK for resources.Specific Topics:REDs and Energy Availability Definitions: 5:21Health Consequences of REDs: 10:40Who is at risk for REDs: 14:00Signs and Symptoms of REDs: 18:05Impact of Carbs on REDs: 22:40REDs and Bone Stress Injuries: 25:22REDs and Body Image: 30:45Contacting Health Professionals for Evaluation/Treatment of REDs: 35:32General Nutritional Guidelines for Runners: 38:04Low Carb Diets for Runners: 42:50Micronutrients for Runners: 46:52Specialized Diet Considerations for Runners: 50:40Articles Referenced:2023 IOC Consensus on REDsCarbs and REDsArticle on Jake Smith and REDsOlympic Marathoners and REDsPerformance Plates ResourceAbby Links:InstagramMidwest Performance NutritionBioEndurance Links:BioEndurance WebsiteBioEndurance NewsletterInstagramYouTube ChannelMastering Miles Podcast WebsiteDisclaimer: This podcast is meant for educational and informational purposes. Please consult your medical team for further evaluation and treatment of possible REDs symptoms. 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

Happy 2024! Join me and my great friend, Noah Bernhardt, PT, DPT, OCS, as we dive into the art of goal setting and accountability. Setting the stage for a successful year, this episode unveils some strategies for goal setting.Having shared countless goal-oriented discussions over the years, Noah and I are excited to broadcast this conversation. We reflect on the highlights and challenges of our 2023 journey, exploring the nuances of different goal types, from outcomes to performance and process-oriented objectives. Our conversation delves into the hurdles encountered in 2023, the profound impact of life changes on training and performance, and unveils our process to craft our performance and process goals for 2024.We are hoping you’ll be entertained with anecdotes such as Matt's first 50-mile bike ride with Noah, the connection between "The Shawshank Redemption" and endurance training, and our first marathon we did 48 hours before a huge neuro exam in PT school.Our mission with this episode goes beyond personal narratives; we aim to normalize these crucial conversations. By shedding light on the authentic and organic nature of our dialogue, we hope to inspire you to set robust goals for 2024. Join us in unraveling the strategies that lead to constant improvement and the pursuit of mastery. Let the journey to excellence begin!Specific Topics:Matt’s First 50-Mile Ride w/ Noah: 2:33Noah’s 2023 Recap: 5:06Noah’s 2023 Takeaway: 14:11Matt’s 2023 Takeaway: 16:15“The Shawshank Redemption” and Endurance Training: 17:15Types of Goals: 21:50Matt’s 2023 Recap: 28:20Effect of Life Changes on Performance: 30:12Subjective vs. Objective Measures of Recovery: 32:55Process Goals: 41:28Matt + Noah’s First Marathon: 1:01:18Articles Referenced:Williamson et al. 2022 - Goal Setting and PerformanceSaw et al. 2015 - Subjective versus Objective Measures and RecoveryHuberman Lab Podcast + Goals Setting ToolkitHuberman Lab Podcast #2 - Setting and Achieving GoalsNoah’s Links:StravaInstagramBioEndurance Links:BioEndurance WebsiteBioEndurance NewsletterInstagramYouTube ChannelMastering Miles Podcast WebsiteImportant Note: This podcast serves as an educational and informational resource. If you are grappling with mental health challenges, we strongly encourage you to seek professional help and guidance. Your well-being is of paramount importance, and there are qualified experts ready to support you on your journey to mental health. 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

Part 3 is bringing the Mastering the Marathon Series to the finish line! 🏁This episode is devoted to “filling the gaps.” Coach Jack Hackett of Infinity Running Company and I discuss other important aspects in the process of training for and racing your best marathon. Topics we discuss include base training, strength training, plyometrics, sleep, nutrition, super shoes, mentality, and race day tactics.Once again, this is a great resource on key principles to master to truly succeed at the marathon distance. A huge thank you to Coach Jack for sharing his expertise and passion for helping athletes strive to be their best as part of this series.We discuss the importance of strength training in depth. If you would like further assistance in starting the process, contact Coach Jack HERE or Matt HERE.To navigate to specific topics:Base Training: 4:20Strength Training: 7:42Plyometrics: 22:34Sleep: 31:35Nutrition: 40:00Super Shoes: 43:36Mentality: 52:12Race Day Tactics: 57:33Articles Referenced:Lin et al. - Horizontal Jumping and SpeedBalsalobre-Fernandez et al. - Neuromuscular Performance InfluenceHaugen et al. - Training Characteristics of World-Class Distance RunnersCigoja et al. - Super Shoes and Muscle FunctionHebert-Losier et al. - Super Shoes Article #1Hebert-Losier et al. - Super Shoes Article #2Hebert-Losier et al. - Super Shoes Article #3Moran et al. - Horizontal and Vertical PlyometricsKroshus et al. - NCAA Consensus on SleepJohnston et al. - Sleep and 2-week LagBlagrove et al. - Strength Training and RunningCoach Jack:Infinity Running Company WebsiteNewsletterMarathon Fueling CalculatorInstagramBioEndurance Links:BioEndurance WebsiteBioEndurance NewsletterInstagramYouTube ChannelMastering Miles Podcast WebsiteDisclaimer: This podcast is meant for educational purposes. For more specific nutritional details and how it applies to your unique physiology, please follow up with a registered dietician. Additionally, please consult your physician prior to initiating training for a marathon. 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