Running Research Papers for this episode:
Paper 1: Consensus Statements and guideline for the diagnosis and management of plantar fasciitis in Singapore
Paper 2: Effects of high-intensity interval training and resistance training on physiological parameters and performance of well-trained runners: A randomized controlled trial
Paper 3: Predicting Musculoskeletal Loading at Common Running Injury Locations using Machine Learning and Instrumented Insoles

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Episode Description: In this powerful episode, we share Emily's inspiring journey from chronic pain to recovery through the discovery and treatment of Tension Myoneural Syndrome (TMS). Emily opens up about her struggle with pain over the past few years, the emotional and psychological battles she faced, and the transformative strategies that helped her reclaim her life.

Key Discussion Points:

• 00:00 - Introduction: Meet Emily and learn about her battle with chronic pain and her breakthrough with TMS.
• 00:54 - Understanding TMS: What is Tension Myoneural Syndrome? Emily and the host explain the connection between emotions, personality, and pain manifestation.
• 01:22 - Journey Through Pain: Emily recounts her four-year struggle with various misdiagnoses, including seronegative peripheral spondyloarthritis and Raynaud’s, and her eventual diagnosis with TMS.
• 04:07 - The Onset of Injuries: From cubital tunnel syndrome to sciatica, Emily describes the series of injuries that compounded her pain.
• 07:44 - Psychological and Emotional Factors: The impact of emotional repression and personality traits on chronic pain.
• 08:13 - Finding Relief: How reading "Think Away Your Pain" by Dr. David Schechter and other resources helped Emily start her recovery journey.
• 11:27 - What is TMS?: A deeper dive into the science behind TMS and how the brain creates and amplifies pain.
• 17:13 - Emily’s Recovery Tools: Journaling, meditation, positive self-talk, and visualization—practical strategies Emily used to overcome TMS.
• 22:41 - Breaking the Cycle: Overcoming the fear of pain and rebuilding a normal life.
• 30:05 - The Role of Positive Thinking: How shifting from negative to positive thinking played a crucial role in Emily's recovery.
• 33:35 - Early Signs of Improvement: The initial glimpses of relief and how they motivated Emily to continue her journey.
• 36:54 - Overcoming Setbacks: Advice for those struggling with belief and persistence in their recovery.
• 45:39 - Current Life: Emily shares her current state, pain-free and living a fulfilling life.
• 47:35 - Resources and Recommendations: Books, YouTube videos, quizzes, and other resources to help listeners explore and address TMS.

Resources Mentioned:

• Book: "Think Away Your Pain" by Dr. David Schechter
• YouTube Meditation: "Powerful Chronic Pain Healing Meditation for TMS Mind Body, Dr. John Sarno"
• Quiz: isthistms.com – To help determine if you have TMS.

Emily's email: simonsemily7@gmail.com
Follow Emily on Instagram: @painexplained_tms

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Zach Bitter is a record ultra runner, coach and podcast host. In this episode, he answers your questions on training, fueling, recovery and much more!

Find Zach Bitter via his website, Instagram or podcast

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On today's episode, Brodie reflects on his recent Hyrox event and discusses how you should reflect on your own races.

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Guest: Dr. Peter Malliaris, a leading expert in tendinopathy research and clinical practice for over 15 years.

Here is what we will cover today:

Effective Management of Tendinopathy:

• Exercise and Education:
  • Importance of progressive exercise to build tendon tolerance.
  • Education on managing symptoms and avoiding aggravating activities.
• Isometrics and Loading:
  • Isometrics were initially thought to reduce pain but recent studies show progressive loading is equally effective.

Adjunct Therapies:

• Shockwave and PRP:
  • Evidence on their effectiveness is mixed; more placebo-controlled studies needed.
• Scans and Imaging:
  • Not necessary for diagnosis; used if initial treatments fail to identify other possible issues.

Pain and Function Management:

• Mechanisms of Pain:
  • Pain is multifactorial; education should address beliefs and neuromuscular factors.
• Loading and Tolerance:
  • Gradual increase in load is crucial for rehabilitation.
• Individualized Education:
  • Tailored education interventions for conditions like rotator cuff pain.

Then I answer your Facebook Group Questions

To visit Peter's website head to: https://www.tendinopathyrehab.com/

For Peter's twitter go to: https://twitter.com/DrPeteMalliaras

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Papers Reviewed in this Episode:

1. Toe Box Shape of Running Shoes Affects In-Shoe Foot Displacement and Deformation: A Randomized Crossover Study
2. The Effect of Posture on Running Economy, Kinematics, and Muscle Activation
3. Consecutive Bilateral Iliac Stress Fracture in an Adult Male Runner
4. Effectiveness of Kinesio Tape in the Treatment of Patients with Patellofemoral Pain Syndrome: A Systematic Review and Meta-Analysis

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In today's episode, Brodie reviews this article: https://www.uhcw.nhs.uk/self-care/sciatica/

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Today’s topic focuses on how to run the perfect race with special guest, Matt Fitzgerald.

Matt Fitzgerald, a renowned author of multiple running books, including "80/20 Running," "Racing Weight," "How Bad Do You Want It?", and "The Endurance Diet," joins the show. Matt discusses his latest book, "How to Run the Perfect Race: Better Racing through Better Pacing," diving into training strategies, race day execution, and the broader philosophy of running.

The discussion covers the importance of pacing, the challenges of executing a perfect race, and the psychological and physical aspects involved. Matt offers advice on calculating race finish times, preparing for race day, and how training runs can help predict race performance.

Specific Workouts and Pacing Strategy:

The importance of specific workouts and the role of easy runs in overall training are explored, along with strategies for effective race day pacing.

Overcoming Common Mistakes:

Common mistakes runners make in pacing and how to avoid them are discussed, emphasizing the significance of experience and learning from each race.

Psychological Aspects of Pacing:

The conversation delves into the psychological traits that contribute to successful pacing, including body awareness, judgment, and toughness.

Using Technology in Training:

The role of technology and devices in training and racing is examined, highlighting the need to balance gadgets with body awareness.

Handling Hilly Marathons:

Matt shares strategies for pacing and energy distribution in hilly marathons and how to tailor pacing strategy to individual strengths and weaknesses.

Training at Race Pace:

The importance and frequency of training at race pace are discussed, emphasizing how specific paces can improve race day performance.

The Role of Experience:

The role of experience in achieving a perfect race is highlighted, encouraging runners to learn from each race to improve future performances.

Resources Mentioned:

• Matt Fitzgerald on Instagram
• Dream Run Camp
• Purchase "How to Run the Perfect Race"

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