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- The Run Smarter Book 📖
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- & Ways to Work with Brodie 🤝👟
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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! 🎉✨

Guest: Shreen Lasheen, PhD Candidate in Orthopedic Physical Therapy, Cairo University

Episode Summary:
In this insightful episode, we sit down with Shreen Lasheen, a leading researcher specializing in running-related injuries, particularly shin splints (medial tibial stress syndrome). With years of clinical and research experience, Shreen shares her deep understanding of shin splints, how they develop, and evidence-based strategies for treatment and prevention. Runners at all levels will gain valuable tips to stay injury-free and optimize their performance.

Key Topics Discussed:

1. Understanding Shin Splints

• Definition & Causes: An overuse injury due to excessive ground reaction forces causing inflammation of the tibia’s periosteum or bone microdamage.
• Pathology Theories: Traction from the calf muscles and direct bone overload.

2. Diagnosis & Symptoms

• How to Differentiate Shin Splints from Other Injuries:
  • Stress Fracture Test: One-leg hop test (unable to hop = potential stress fracture).
  • Compartment Syndrome Signs: Numbness, tingling, and pale skin.
• Key Symptoms: Diffuse pain along the inner shin, worsening with activity and improving with rest.

3. Treatment and Rehabilitation

• Rest and Recovery: Following MRI grading-based rest periods (2-9+ weeks).
• Rehabilitation Exercises:
  • Strength Training: Hip abductor exercises such as pelvic drops, side-lying hip abductions, and single-leg bridges.
  • Flexibility Work: Calf stretches and ankle dorsiflexion exercises.
  • Balance Exercises: Progressing from two-leg to single-leg stability tasks.
• Supportive Therapies: Ice application, kinesio taping, and potential use of orthotic insoles.

4. Prevention Tips for Runners

• Training Adjustments: Run on softer surfaces (grass, sand, synthetic tracks) for most runs; limit road running.
• Footwear Selection: Use appropriate shoes based on individual foot mechanics (shock-absorbing or pronation control insoles).
• Gradual Progression: Increase mileage gradually to allow for musculoskeletal adaptation.

What Recreational Runners Will Learn:

• How to recognize the early signs of shin splints.
• Evidence-based treatment options to speed recovery.
• Strength and mobility exercises to reduce injury risk.
• Best practices for shoe selection and surface adaptation.
• The importance of balancing training loads to stay injury-free.

Connect with Shreen Lasheen: Instagram, FaceBook

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: Managing Sleep and Time Zones for Better Performance with Jesse Cook

Guest 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 Podcast
• Jesse’s instagram: @sleepandsports

Get Access to Brodie's Running Research Database!