Papers discussed in today's episode:

Paper 1: Cadence matters: Influence of cadence on spinal load during running
Paper 2: Is There a Pathologic Running Motion Associated with Running-Related Injuries? A Methodological Study Using a Motion Analysis System without Sensors
Paper 3: The Prevalence of Stress Fractures and the Associated LEAF-Q Responses, Self-Reported Exercise Volume and Dietary Behaviors in Female Recreational Runners

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The Best Caffeine Strategy to Run Faster with David Hellard

🚀 Get 20% OFF Caffeine Bullet Chews HERE
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Guest Bio:
David Hellard is a passionate endurance runner, entrepreneur, and podcast host. He is the founder of Caffeine Bullet, a business that specializes in caffeine chews designed for athletic performance. David has also competed in various ultra-marathons, including the Marathon des Sables, and was the face of the Golden Trail World Series. He’s also the host of the popular podcast, Bad Boy Running, where he shares stories of running adventures rather than focusing solely on performance improvement. He successfully pitched his company on Dragons’ Den and secured investment from well-known entrepreneurs.

Episode Summary:
In this episode, Brodie Sharpe chats with David Hellard about the science behind caffeine as a performance-enhancing supplement for runners. The discussion dives deep into how caffeine can benefit runners of all levels, from improving endurance to boosting mental alertness. They explore the optimal dosages, timing, and forms of caffeine, as well as the variability in how individuals respond to it based on genetics. The episode is packed with actionable insights for runners looking to enhance their performance through caffeine without sacrificing sleep or gut health. David also shares how his product, Caffeine Bullet, was developed and offers listeners a special discount.

Key Takeaways for Recreational Runners:

1. Caffeine as a Performance Booster:
   • Caffeine can enhance endurance by up to 8% by sparing glycogen stores and releasing fat as an energy source.
   • It can reduce the perception of pain and fatigue, helping runners push through tough sections of a race.
2. Personalized Response to Caffeine:
   • About 50% of people are "super responders" to caffeine, while 8% may see no benefit. It's important to test caffeine use in training before relying on it during a race.
   • Genetics play a large role in how quickly you metabolize caffeine. Brodie discusses his own genetic predisposition as a fast metabolizer.
3. Optimal Dosage and Timing:
   • The ideal caffeine dose is between 3-6 mg per kg of body weight. For a 75kg person, that’s about 225-450 mg.
   • For longer races, take caffeine when you start to tire, often around mile 18-22 for marathoners. In shorter races, it can be taken pre-race or early in the race to get an additional mental boost.
4. Choosing Caffeine Sources:
   • Caffeine can be consumed via chews, gels, coffee, or gum, but chews like Caffeine Bullet are absorbed faster, making them more effective for mid-race boosts.
   • Uncoupling caffeine from carbohydrate intake can allow for more flexibility in timing, particularly if gels are your primary source.
5. Considerations and Potential Drawbacks:
   • Caffeine can increase heart rate, making it important to monitor if you're using heart rate data during training or racing.
   • Gut sensitivity to caffeine varies; testing its impact in training is crucial to avoid gastrointestinal distress during a race.
   • Overuse can lead to disrupted sleep and reduced training benefits, so it’s essential to manage daily caffeine intake.
6. Practical Advice for Testing Caffeine in Training:
   • Experiment during training runs to find out what timing and dosage work best for you.
   • If you’ve been relying on caffeine regularly, consider cutting back to restore sensitivity and improve race-day effectiveness.

For MORE Run Smarter Resources 🏃‍♂️📚
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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
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Episode Summary: This episode delves into a 2023 research paper that examined how an 18-week program of strength exercises and foam rolling impacted the injury rates of recreational runners. Brodie breaks down the study's methodology, results, and key takeaways, offering runners actionable insights into injury prevention through targeted strength work and foam rolling techniques.

Key Takeaways:

• Strength Training Reduces Injury Risk: The research found that runners who performed strength exercises focused on key muscle groups (hip abductors, quadriceps, foot supinators) twice a week had a significantly lower risk of injury compared to those who did not.
• Foam Rolling Shows Mixed Results: Foam rolling has shown inconsistent outcomes across studies, but this particular intervention suggests that combining strength exercises with foam rolling may improve injury resilience.
• Compliance Matters: The study found that runners who adhered closely to the injury prevention program had an 85% lower risk of injury compared to a control group. Conversely, low-compliance runners were almost twice as likely to get injured.
• Foam Rolling's Role in Recovery: Brodie shares how the research shifted his perspective on foam rolling, citing that while its benefits for flexibility and recovery are not always clear, it may play a role in reducing trigger points and injury risk.
• Injury Prevention Recommendations: By integrating strength training and foam rolling consistently, runners can significantly extend their "injury-free" running days and potentially decrease the likelihood of developing running-related injuries.

Actionable Advice for Runners: Runners can incorporate strength training exercises like single-leg squats, forward lunges, side steps with resistance bands, and foam rolling sessions targeting key lower body muscles to help reduce their injury risk. Consistency and compliance with these exercises are crucial for seeing tangible results.

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! 🎉✨

Get Access to Brodie's Running Research Database!