Brian's Run Pod

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We explore the fascinating world of cadence running with running experts Sophie and Lydia from the Strongest Stride podcast, diving into how to incorporate this technique into your running schedule and the impacts of different running forms.

• Heel striking acts like a brake on your forward momentum, potentially increasing injury risk around the knee joint
• The 180 steps per minute cadence isn't a universal target – individual factors determine optimal cadence
• Consistency in training and building strength matter more than perfect form for most runners
• The genetic components of running ability pl...

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Brian's RunPod welcomes physiotherapists Sophie and Lydia from the Stronger Stride podcast who reveal how physical rehabilitation builds both body strength and mental resilience in injured runners.

• The psychological impact of running injuries extends beyond physical pain to isolation from running communities and endorphin deprivation
• Successful rehabilitation requires patient commitment and understanding why specific exercises matter
• Physiotherapy success comes from patients following through consistently with prescribed exercises
• Effective strength training for runners should focus on 3-4 sets of 6-8 reps with relatively heavy weights
• Key strength exercises include sq...

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Sophie and Lydia from the Strong Stride podcast join Brian to discuss their journey from high school acquaintances to podcast partners. These two running powerhouses share insights on how they met, their experiences growing up active in Australia, and what inspired them to start a podcast that explores running, motivation, women's health, and strength training.

• Sophie and Lydia met at high school but became friends after running a 6K community race together following their final maths exam
• Both grew up in active Australian households with strong sporting influences
• Lydia's multip...

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Brian Patterson continues his enlightening conversation with Ella Proietti, founder of Barrella.co.uk and barre fitness specialist with over 10 years of experience teaching this transformative workout.

• Barre fitness combines ballet techniques with strength training and flexibility work
• Equipment like weights, resistance bands and Pilates balls intensify the workout
• Many people attend barre classes for rehabilitation from injuries
• Particularly effective for strengthening glutes, loosening tight hips, and addressing IT band issues
• Barre classes create quick results through challenging isometric holds and pulsing movements
• Class structure includes warm-up, bar...

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Ella Proietti , founder of Barella.co.uk, shares her journey from marketing executive to Barre fitness specialist and movement expert, explaining how this ballet-inspired workout can transform runners' performance and prevent injuries.

• Transitioning to fitness at age 40 after a decade-long marketing career
• Starting with Zumba classes where other participants mistook her for a professional dancer
• Building a fitness business gradually from zero attendees at her first class
• The history of Barre fitness, developed by ex-ballerina Lottie Burke in the 1930s
• How Barre combines ballet positions with Pilates precision...

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Vanessa and Beverly from Stretch Life explain how assisted stretching through Proprioceptive Neuromuscular Facilitation (PNF) can prevent common running injuries and improve performance. They share insights on why proper stretching techniques are crucial for both physical recovery and mental wellbeing.

• Runners get injured due to increased tension in muscle groups that restricts movement and alters running mechanics
• Poor body alignment awareness causes many runners to develop compensation patterns that lead to injury
• PNF stretching both increases flexibility and engages muscles during resistance, improving balance and functional mobility
• Unlike static s...

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We explore the revolutionary world of PNF stretching with Vanessa Lenssen, founder of Stretch Life, and Beverly Analuwa, studio manager and physiotherapist, diving into how this technique can transform a runner's flexibility, prevent injuries, and boost performance.

• PNF stretching works by retraining your nervous system, not just stretching muscles
• Developed in the 1940s, this method is still taught in physiotherapy programmes today
• The technique sends signals to your brain that it's safe to move beyond your natural stretch reflex
• Unlike static stretching, PNF creates muscle memory for sustainable, long-ter...

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We welcome back author and ultra-runner Merili Freear who shares her journey from completing a 100-mile race to discovering poetry as a healing practice, along with advice for both new runners and those recovering from injury.

• Merili discusses the unexpected mental challenges she faced after completing her first 100-mile ultramarathon
• How developing a gratitude practice led her to writing poetry as a form of healing
• Her poetry collection "Whispers and Footsteps" explores her journey through doubt and self-discovery
• Advice for new runners: "Start small and don't worry about how it l...

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We welcome back Merili Freear to discuss her remarkable journey since her last appearance, including completing a grueling 100-mile ultra marathon and venturing into poetry.

• Marketing her book helped Merili overcome shame about her depression and mental health struggles
• Digital marketing course provided new skills she wouldn't have pursued without the book
• Training for a 100-mile ultra focuses primarily on mental preparation rather than just physical conditioning 
• Robin Hood 100 race features canal paths and two 30-mile woodland loops with strategic aid stations
• Weather extremes during the race (intense hea...

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Sleep consultant Lindsey Hanna returns to discuss how quality sleep can revolutionize your running performance through improved recovery, enhanced decision-making, and proper hormone regulation.

• Sleep releases growth hormone essential for repairing muscles and strengthening bones
• Poor sleep disrupts hunger hormones, making weight management more difficult
• Quality sleep improves endurance, reaction times, and overall performance
• Your mental sharpness and ability to concentrate during runs depends on good sleep
• Sleep deprivation negatively affects motivation to train
• Short 20-30 minute naps can be beneficial but timing matters
• Creating a dark, comfor...

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Sleep consultant Lindsey Hanna reveals the profound impact quality sleep has on running performance, sharing her journey from corporate manager to sleep expert after personal struggles with sleep deprivation.

• Sleep is divided into non-REM and REM phases, with deep sleep being crucial for muscle repair and physical recovery
• Quality of sleep matters more than quantity - consistent sleep cycles are more beneficial than longer, fragmented sleep
• Cognitive Behavioral Therapy for Insomnia (CBTI) is now the gold standard for treating sleep issues, more effective than medication
• Sleep trackers can cause an...

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Christi Dee shares her journey from casual runner to marathon coach and children's book author, highlighting how running transforms lives and builds communities.

• Collaborated with TJ Daly on running events after joining his 50-mile fundraiser as the only woman participant
• Reflects on the evolution of women's running, from historical exclusion to today's record-breaking achievements
• Emphasizes inclusivity in coaching: "If you run, you're a runner" regardless of pace or body type
• Published two children's books about running - "Can a Frog Jog?" for ages 3-6 and "Maya Runs a Marathon...

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Christi Dee transforms from a child who feared the school mile run into an accomplished ultra-marathoner and certified running coach, showing how one defining moment at a finish line can change life's trajectory.

• From dreading PE class mile tests to completing 43 marathons and 17 ultras
• Started running through "peer pressure" from friends training for a half marathon
• Finding motivation through community and connection with fellow runners
• Prioritising discipline over motivation with 3:30am training sessions
• Navigating safety concerns as a woman running alone in early morning hours
• Adapting training met...

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In part two of my chat with TJ Dailey he shares his remarkable journey from seeking validation through running to becoming an accomplished ultramarathoner, offering insights on perseverance, community, and adapting to challenges.

• Started ultra running after completing a marathon with his brother, progressing quickly from a 50K to a 100-miler in less than a year
• Discovered that ultra distances provide multiple "second winds" if you push through initial walls
• Led a team to victory in the Great American 5000 virtual race during the pandemic, with 24 people running all-out for an hou...

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TJ Dailey shares his remarkable journey from reluctant middle-school runner to founder of the thriving MTC Club, a running community that spans seven states with over 100 members. His transformation story begins with a pivotal phone call in 2012 that sparked both personal weight loss and a passion for building an inclusive running community.

• Started running in elementary school as a social activity, not because he was naturally gifted
• Used cross-country as a way to cope with transitioning from a small private school to a large public school
• Took lengthy breaks from r...

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Jason Noel shares the second part of his incredible journey from brain cancer diagnosis to marathon finisher, revealing how running became his path to recovery and a complete transformation of his life priorities. His story goes beyond athletic achievement to show how facing mortality shifted his focus to what truly matters: faith, marriage and family.

• Training for a Disney half marathon while still on chemotherapy after being told by doctors it might not be possible
• Using no formal training plan for his first half marathon—simply running with a friend withou...

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Jason Noel shares his extraordinary journey from battling two cancer diagnoses to finding healing and purpose through running. Transforming from a sedentary lifestyle to running 1,000 miles in a year, Jason demonstrates how physical movement became crucial to his recovery process both physically and mentally.

• Former high school athlete who abandoned fitness for 25 years after college
• Diagnosed with thyroid cancer in 2016 after reaching 253 pounds
• Found running community in 2018 that helped establish consistent exercise habits
• Completed ambitious 1,000-mile running goal with a partner in 2019
• Experienced seizure in 2021 leading to brain canc...

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Merili Freear shares her transformation from someone who hated physical education at school to becoming an ultramarathon runner, coach, and author who completed two 40-mile ultras and wrote a book about her journey.

• Started running during the first COVID lockdown in April 2020 to escape feeling trapped at home with her young son
• Completed her first marathon just five months after beginning running
• Learned to overcome injuries by combining physical rehabilitation with mental resilience techniques
• Discovered that running success depends more on mental strength than physical ability
• Obtained running co...

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Discover how Pilates can transform your running performance through improved flexibility, strength, and mobility with expert teacher Lucy Tomlinson, founder of Welcome Pilates.

• Pilates complements running by targeting smaller muscle groups that support your joints
• The ABCs of Pilates: Alignment, Breathing, and Centering form the foundation of practice
• Lucy discovered Pilates during university while experiencing poor mental health
• Just one session per week can produce noticeable benefits for runners
• Key exercises like "The Hundred" build core strength that translates to running efficiency
• Reformer equipment can provide both added r...

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Brian Patterson announces a brief break from new content due to personal reasons but reassures listeners he'll still be present on the feed during this time.

• Re-releasing popular full interviews with Lucy Tomlinson and ultra runner/author Merili Freear
• Upcoming interviews with cancer survivor Jason Noel about his inspirational journey
• Future conversation with TJ Dailey about creating impactful running communities
• Scheduled discussion with sleep expert Lindsey Hanna on improving running performance through better sleep
• New content returning to the feed in the coming weeks

Stay tuned for...

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Rachel Sinders shares her incredible journey from a casual runner to a dedicated coach, explaining how running coaching creates sustainable plans that respect each person's lifestyle while helping them achieve their goals.

• Running coaches aren't about pushing people to exhaustion but creating manageable, personalized plans
• Many runners overtrain by running too hard too often without proper recovery
• Balancing high-intensity workouts with running training requires prioritizing your primary goal
• Personal injury experiences make Rachel a more empathetic, understanding coach
• Strength training (especially single-leg exercises) is crucial for runners, even just...

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Rachel Sinders shares her journey from non-athlete to marathon coach, revealing how she found her passion for running in college and eventually turned it into a coaching career helping others achieve their running goals.

• Finding running on her own terms after avoiding sports in high school
• Starting with the Indianapolis Mini Marathon and gradually improving her half marathon times
• How pushing twins in a jogging stroller unexpectedly improved her running strength and speed
• Transitioning from personal improvement to helping others as a certified running coach
• Evolution of coaching p...

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Discover the transformative power of food in our latest episode, focusing on nurturing a positive relationship with cooking. We chat with nutritional expert Dr. Monika Gostic, exploring how cultural influences shape our eating habits and providing practical tips to make cooking enjoyable.

• Discussing the importance of understanding your relationship with food
• Sharing cultural perspectives in cooking traditions
• Tips for making healthy meals while respecting family recipes
• Exploring the psychological aspects of cooking
• Addressing socioeconomic impacts on food choices
• Encouragement to embrace creativity and mindfulness in the kitchen

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Nutrition expert Dr Monika Gostic discusses how personalised nutrition can transform wellbeing. She emphasises the importance of understanding individual needs regarding diet and health.
• Introduction to Dr Monika Gostich and her work in personalised nutrition
• Exploring the connection between gut microbiome, nutrition, and mental health
• The pitfalls of fad diets and the importance of nutrition diversity
• Understanding chronic inflammation and its effects on the body
• Practical dietary tips for optimal health and running performance
• The evolving nature of dietary science and individualised health strategies

Dr Monika Gosti...

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Looking to elevate your running game? You'll love hearing from Dominic Stead, co-founder of Sporting Feet, who joins us to demystify the nuances of running footwear. Dominic offers invaluable insights into why personalized shoe fitting is crucial for performance and comfort, challenging common misconceptions and revealing the latest in shoe technology that’s making runners lighter and faster. Tune in to hear how a tailored approach to shoe shopping can benefit everyone from the casual jogger to the seasoned marathoner.

In our chat, Dominic shares heartwarming stories about how the right fo...

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What happens when a successful media career pivots to the world of sports retail? Meet Dominic Stead, co-owner of Sporting Feet, who takes us on his remarkable journey from 25 years in media and advertising to becoming a sports footwear entrepreneur. With a passion for sports since his school days and a background as a university-level tennis player, Dominic, alongside his business partner Geoff Ross, created Sporting Feet to address the vital need for quality athletics footwear. He shares his personal experiences, revealing the importance of selecting the right gear, and offers a unique...

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This episode explores the cultural significance of running in communities around the world, highlighting its role in identity, spirituality, and social connection. From the remarkable running achievements of Kenyan athletes to the profound spiritual practices of Japanese marathon monks, we celebrate the diverse experiences that make running a unifying force in human experiences.

• Examining the Kenyan dominance in long-distance running 
• The cultural significance of marathon monks in Japan 
• Insights into the Tarahumara running culture in Mexico 
• The rich heritage of Finnish runners and the concept of 'sisu' 
• The importance...

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Travis Ireland shares his inspiring journey from gambling addiction to creating the virtual running community Run the World, highlighting how running has transformed his life and the lives of many others. We discuss the evolution of the app, the importance of community support, and practical advice for beginner runners.

• Travis's transition from a gambling addiction to running 
• The creation and evolution of the virtual running app 
• Importance of community and engagement in running 
• How virtual running can enhance mental health 
• Encouragement for beginners to find joy in running 
•...

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Travis Ireland's incredible journey from gambling addiction to becoming an ultramarathoner and the creator of the Run the World app demonstrates the transformative power of running and perseverance. His story inspires listeners to confront their challenges and discover the impact of community support and personal passion. 
• Travis's early love for sports and how he engaged in multiple activities 
• The camaraderie among friends that drove his competitive running ambition 
• The impact of gambling addiction on his life and relationships 
• The turning point that led him to seek help for his addiction 

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Music enhances the running experience, boosting performance and enjoyment through improved cadence and reduced perceived exertion. The episode delves into BPM significance, creating tailored playlists, and important safety considerations around running with music.

• Discussion on the connection between running and music 
• Benefits of listening to music during runs 
• The importance of BPM for enhancing cadence 
• Tips for crafting the perfect running playlist 
• The emotional and motivational impact of music 
• Safety considerations when running with music

 Brian's Run Pod has become interactive with the audience. If you look at the...

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This episode explores the transformative power of running and the journey of overcoming feeling stuck in a corporate job through storytelling and personal growth. Hannah shares her experiences with mental health, the importance of journaling, and how to enjoy the running journey, offering insights and motivation for listeners to embrace their own paths.
• Discussing mental toughness in running
• The contrast between treadmill and outdoor running
• Hannah’s journey from corporate to podcasting
• Importance of community and storytelling
• The role of journaling in mental clarity
• Overcoming anxiety and building confi...

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Hannah Mulhern's journey from collegiate basketball player to passionate runner illustrates how life changes can lead to newfound freedom and mental clarity. This episode highlights the impact of running on mental health, the importance of setting goals, and how overcoming challenges on the track translates into resilience in life.
• Exploring the connection between sports and mental health
• Hannah's transition from basketball to running
• The importance of finding joy in movement
• Strategies for overcoming the awkwardness of starting a new sport
• The role of setting goals in achieving personal growth

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This episode explores the significant impact of artificial intelligence in the world of running, discussing both its benefits and limitations compared to traditional coaching methods. We examine various AI applications that can enhance training, performance analysis, and running form, while emphasizing the continued importance of human interaction in coaching. 
• Discussion of AI and machine learning concepts 
• Examples of AI applications in running 
• The personal journey of creating an AI coaching tool 
• Analysis of running form using AI technology 
• Overview of Strava's Athlete Intelligence tool 
• Challenges and limitations of AI in coaching ...

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This episode delves into the comparisons between the Apple Watch and Garmin running watches, highlighting their distinct features, strengths, and weaknesses. We discuss the fundamental differences in design, battery life, analytics, and music integration to help listeners choose the right watch for their running needs.

• Overview of smartwatches versus running watches
• Apple Watch capabilities and limitations
• Detailed analysis of Garmin’s running-specific features
• In-depth comparison of running analytics and training feedback
• Discussion on battery life and usability during workouts
• Music integration differences between Apple Watch and Garmin
•...

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Ready to transform your run into an eco-friendly powerhouse? Join me, Brian Patterson, as we uncover the benefits of sustainable running, where every step you take can contribute to a healthier planet. We'll explore the cutting-edge trend of manual treadmills, which not only boost your workout but also slash your carbon footprint. Discover how these innovative machines, like the Sports Art Verde treadmill, are revolutionizing fitness by generating electricity while you run. We dive into the affordability, versatility, and challenges of these treadmills, ensuring you have all the insights needed to make an...

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Running a marathon might seem like a daunting task, but with the right coach and community, it's an incredible journey of transformation and triumph. This episode features my conversation with Andrea, a trailblazer in remote running coaching, who shares her innovative methods using technology like the Training Peaks app to guide clients across the globe. Andrea's passion is infectious as she explains how she builds a supportive community through regular check-ins and group chats, highlighting how technology bridges distances and fosters genuine connections. Her story of training for the New York Marathon, inspired...

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Have you ever felt the weight of life’s challenges and wondered how to find joy amidst the chaos? Meet Andrea Doney from Runwiththeslowcoach.com, who transformed her perspective on running through life-altering events like her husband's cancer diagnosis and infertility struggles. Andrea's incredible story showcases how running became her sanctuary, offering mental peace and newfound community connections. Forget the race to personal bests—Andrea's journey is about the simple, yet profound act of showing up and moving, a message that resonates with anyone who believes they aren't the "typical" runner.

Join...

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Ready to transform your running journey with insights from the best in the field? This episode of Brian's RunPod promises a powerhouse of motivation and knowledge. Meet Jon Beeson, who openly discusses his challenging yet inspiring comeback story from injury and surgery. Hear from Olympian Stuart Hayes as he shares indispensable tips on gym work and body alignment that could redefine your approach to running. Coach Andrew Wren takes center stage with his vital advice on running cadence, a game-changer for improving your form. Plus, get inspired by Lucy Tomlinson's resonant insights and...

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Transform your running and triathlon journey with insights from top experts featured in this episode of Brian's Rompod. Discover how Dr. Jeffrey Sankoff redefines swimming for runners eyeing a triathlon, focusing on body position over kicking power to conserve energy and boost performance. Dr. Katy Kennedy sheds light on the essentials for beginner female runners, from pacing strategies to investing in premium gear to avoid injuries and maximize enjoyment. Additionally, Dr. Nichola Renwick takes us through the biomechanics of sports bras, debunking myths and underscoring the importance of the underband for optimal support.<...

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Unlock the secrets to injury-free running and elevate your performance with expert tips from Paula and Molly from St. Margaret's Physio. You'll discover how to tackle common overuse injuries like IT band syndrome, shin splints, and plantar fasciitis with proven strategies that prioritize training load management, rest, and strength training. We delve into the art of listening to your body and provide guidance on adapting your training plans for optimal health. Personal insights from Molly underscore the power of personalized coaching over generic running apps, while we also tackle the critical role proper...