If you are experiencing knee discomfort or instability when running downhill or going down the stairs, you may need to strengthen your quads. Your glutes are also important, but your eccentric quad strength plays a big role in knee stability, especially when going down a decline.

In this episode, we will walk through why it's important to address your eccentric quad strength, ways to do so, and how you can modify your workouts if you are injured.

Research and Links:

• Youtube Video that goes with this episode
• Runners Complete Program
• https://link.springer.com/article/10.1007/s00421-023-05412-z
• https://pdf.sciencedirectassets.com/282623/1-s2.0-S2095254623X00076/1-s2.0-S2095254623000339/main.pdf?
• https://feetures.com/pages/lifetime-guarantee
  
  

The gluteus medius has multiple actions- hip abduction, hip internal rotation, hip external rotation, and single leg stability to prevent hip drop. Most runners have heard of the gluteus medius because social media told them to strengthen it or they have learned about it in previous PT.

The gluteus medius is an important muscle to run stronger and stabilize the hip and knee, but does it prevent injuries? Specifically if we strengthen into hip abduction?

Research and Links:
Barebell Protein Bars
Runners Complete Program
Research 1
Research 1

Youtube Video to strengthen the gluteus medius

Have you ever wondered if your weight affects your knee pain or is even causing your knee pain?

In today's solo episode, we dive into the research that compares runners BMI and determined if that is affecting their knee injuries and recovery. We also compare the injury location for one with a higher BMI and why BMI might not be the best way to determine if someone is overweight or obese.

Links and Resources:

• Research Article
• Jogology Socks (I have medium cushion)
• Zone 2 Freebie: Set up your zone 2 heart rate range with this free video
• BMI Calculator

Are you tired of waking up hungover? Or feeling like alcohol is effecting your career or life goals?

Today we have Luc Zoratto, a life coach, marathoner, husband, and dad that talks us through his story to sobriety. His atypical path to sobriety didn't start as being a drunk or going to AA.

Today, Luc has helped hundreds of people on their path to drinking less and becoming sober so they can perform to their highest level through group coaching, 1 on 1 coaching and his run club, Sober Striders.

Follow Luc's journey: https://www.marathon2sobriety.ca/
Follow Luc on IG: https://www.instagram.com/marathon2so

Free Video Series: Setting Up Your Zone 2 Running

Was barefoot running a trend or is it actually something we should be progressing towards? Is the book Born to Run accurate in that barefoot running prevents injuries?

In today's episode, Dr. Lisa explains what happens to a runner's gait when they switch from a shod running shoe to a barefoot shoe or barefoot. She answers questions like:

• What is the research behind barefoot running?
• When it is appropriate to run barefoot?
• What are the pros and cons of barefoot running?
• Should I progress towards running barefoot?
• Are we really "Born to Run"?

Research and Links:

• Born to Run Book on Amazon
• Runners Complete Program
• https://www.nature.com/articles/s41598-021-83056
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6604239/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9741467/

Buy Dr. Lisa a coffee

When it comes to your first race at a new distance, the A goal should be to finish, but for your second time around, your goals can become more specific.

In today's episode, Dr. Lisa talks you through things she is doing different for her second marathon and why. She also mentions tips that you can start to implement for your first marathon and lessons she learned when training last year.

For training plans, strength programs, and mobility routines, join the Complete Runners Club today- you will have access to 2 running physical therapists and a run coach so you can improve your performance this fall. Join here

For more running tips and videos on youtube, click here.

Are you a runner who is diagnosed with a chronic illness or chronic pain? Join me as I interview Dr. Kate Bochnewetch- a physical therapist and run coach who is also living with a chronic illness. She shares her experience with her running journey while not knowing how she is going to feel when she wakes up.

If you are looking for more resources, check out her instagram here: the_running_dpt

And her website here: https://therunningdpt.com/

When do I start fueling? How often should I fuel? When should I take in electrolytes?
If you have ever wondered these questions or feel like you are winging your fueling strategy, this episode is for you.

Today on the pod we have Dietician, Run Coach, and Personal Trainer Emily Moore. Emily Moore, also known as the Dietician Runner on Instagram is a wealth of knowledge for endurance runners and leaves you with tips and advice you can use on your next run in this episode.

We cover:

• Overview of the importance of fueling
• How fueling can improve your running performance
• When you should start thinking about fueling during a long run
• Examples of pre/during and post run fuel
• Difference between fueling during a long run and a race
• Specifics of carbs, electrolytes, etc that you should take in during a long run
• Advice for those who have never fueled before

Links:

• Find Emily on Instagram HERE
• Work with her HERE
• FREE Long Run Nutrition Guide HERE
• Strength and Mobility Program for Runners