RunDNA Podcast

Coach Reese joins Doug again to break down his incredible hour-plus course record at the Kettle Moraine 100-miler - a record that stood for 15 years! In this power-packed episode, discover the training strategies that led to this breakthrough performance.Downhill Training Secrets: How specific downhill workouts became the game-changer that gained Reese an entire hourHeat Management Strategies: Pre-cooling techniques and race-day cooling tactics that kept performance highLong-Term Athletic Development: Why it took 6+ years of building to achieve this goal (and why that timeline matters)Post-Ultra Recovery: Smart protocols for returning to training after 100-mile effortsKey Highlights:✅ The biomechanics behind effective downhill running training✅ Ice bandana strategies and internal cooling techniques✅ Why ultra recovery isn't just "1 day per mile" like marathons✅ Mental vs. physical readiness indicators for return to training✅ Sneak peek at the new Ultra Training Fundamentals course contentPerfect for:Ultra runners looking to break through performance plateausCoaches working with endurance athletesAnyone curious about the science behind ultra trainingRunners planning their first 100-milerDon't miss the bonus content about training strategies that didn't make it into their upcoming course which drops this July.*

Are you overlooking one of the most important signs of your overall health? In this episode of the RunDNA Podcast, host Doug Adams sits down with Dr. Courtney Conley-internationally recognized foot and gait expert, and founder of Gait Happens-to reveal why your gait (the way you walk and run) could be the key to unlocking pain-free movement and long-term wellness.Dr. Conley shares practical tips for improving your foot health, explains why your gait is more than just a way of moving, and offers simple, actionable steps anyone can take-like walking barefoot for just five minutes a day-to boost performance and prevent injury.What you’ll learn:- Why healthy feet are the foundation for a healthy body- How your gait can predict future health risks and longevity- Easy habits to improve your movement, no matter your age or activity level- Why efficiency-not perfection-is the goal for lifelong movement- The power of community and ongoing education in staying healthyPlus, get an inside look at the upcoming Foot Fest event, dedicated to foot health, gait education, and supporting Alzheimer’s research.Ready to transform the way you move? Hit play and discover how small changes in your daily routine can lead to big results in your health and happiness!For daily tips, inspiration, and more, follow Dr. Courtney Conley and the team on Instagram @gaithappens or visit www.gaithappens.com.Don’t forget to like, comment, and subscribe for more expert insights from RunDNA.

In this episode of the RunDNA podcast, join Doug and Coach Reese - ultra-endurance athlete, coach, and a key member of the Run DNA team - for a deep dive into the science and art of ultra marathon training. Reese shares his journey from trail athlete to coach, recounts wild race nutrition experiments (boiled banana sports drink, anyone?), and discusses the mental strategies needed to conquer the toughest miles. They also preview our new course, Ultra Training Fundamentals: An Athlete Development Model, launching this Summer. This course, led by Reese, introduces athlete personas and a systematic, personalized approach to ultra training for both coaches and athletes. Whether you’re preparing for your first ultra or looking to improve your coaching, this episode is packed with practical insights and a behind-the-scenes look at what’s next from Run DNA#100HappyHealthy #running #endurancerunning #podcast

In our latest podcast episode, we're kicking off an exciting new series that delves into the intricacies of gait analysis. Think of it as a sports team's film study, but for biomechanics!This case study series aims to provide valuable learning opportunities for PTs, coaches, and athletes alike. By breaking down complex gait patterns and discussing treatment approaches, we're bringing you courtside to the world of gait analysis. Ready to elevate your gait analysis game? Tune in to our podcast for more in-depth discussions and practical insights. For more content, insights, and tools to elevate your movement, gait, or business, visit RunDNA.com. Don't forget to subscribe to our newsletter and follow us on social media for more great content!

In the latest episode of the RunDNA Podcast, host Doug Adams dives into an impactful topic fresh off the heels of the APTA Combined Sections Meeting: the critical difference between estimation and measurement in movement analysis.Using relatable examples and real-world applications, Doug explores why understanding this distinction is essential—especially in gait analysis—and how it influences the technologies we use to assess human movement.Whether you're a clinician, coach, or movement enthusiast, this episode offers valuable insights into choosing the right tools for your practice and ensuring the data you rely on is both valid and reliable.For more content, insights, and tools to elevate your movement, gait, or business, visit RunDNA.com. Don't forget to subscribe to our newsletter and follow us on social media for more great content!

In our latest Run DNA podcast, we sat down with Dr. Annie Glackin, a running specialist and physical therapist, to discuss the challenges and considerations of postpartum running. Dr. Glackin, who recently relocated to Atlanta from Baltimore where she was the director of the Sinai running rehab program, shared valuable insights from both her professional expertise and personal experience as a new mom.Key takeaways include:The importance of waiting 10-12 weeks postpartum before resuming running, rather than the commonly cited 6-week markThe crucial role of pelvic floor assessment and rehabilitation in a safe return to runningBiomechanical changes to expect in postpartum runners and how to address themThe increased risk of bone stress injuries due to hormonal changes and nutritional factorsPractical tips for gradually reintroducing running-like activities before full return to runningWhether you're a new mom looking to lace up your running shoes again, or a healthcare professional working with postpartum athletes, this episode offers invaluable guidance on safely returning to running after childbirth. Don't miss out on Dr. Glackin's expert advice and personal insights.For more content, insights, and tools to elevate your movement, gait, or business, visit RunDNA.com. Don't forget to subscribe to our newsletter and follow us on social media for more great content!

In this episode of the RunDNA Podcast, host Doug Adams continues to discuss "How to Be Great at Gait." Doug dives into the crucial aspect of coaching in gait analysis and rehabilitation. Adams argues that while practitioners often focus on program design, the real magic happens in program delivery. He emphasizes that the best program is one that clients not only follow but execute with precision, highlighting the critical role of effective coaching in achieving optimal results. Adams offers a treasure trove of practical coaching tips, from developing clear and simple explanations to adapting to different learning styles. For more content, insights, and tools to elevate your movement, gait, or business, visit RunDNA.com. Don't forget to subscribe to our newsletter and follow us on social media for more great content!

In this episode of the RunDNA Podcast, Doug Adams dives deep into a topic he's dedicated his career to: how to excel at working with gait. Whether you're a physical therapist, athletic trainer, chiropractor, coach, or personal trainer, understanding gait analysis can transform your clients' performance and results.Doug introduces the four essential pillars of becoming great at gait:Biomechanics: The foundation of gait analysis—learn to identify inefficiencies and address root causes.Movement Capabilities: Strength, mobility, and motor control as building blocks of efficient gait.Gait Retraining: How to select, teach, and reinforce cues that stick and lead to lasting improvements.Coaching: The art of effective communication and motivation, bridging analysis to actionable results.This episode covers everything from identifying movement limitations to selecting the right cues and refining your coaching language. You'll also hear about exciting updates to the RunDNA live skills labs and resources designed to help you sharpen your skills and deliver better outcomes for your clients.For more content, insights and tools to elevate your movement, gait, or business, visit RunDNA.com. Don't forget to subscribe to our newsletter and follow us on social media for more great content!

In this episode of the RunDNA Podcast, Doug Adams shares his journey in building and sustaining a successful physical therapy practice, taking key examples from his own practice, Omega Project Physical Therapy. Doug dives into strategies for "future-proofing" your practice, ensuring it remains relevant, resilient, and growth-focused in an ever-changing healthcare landscape. What You’ll Learn:How to plan for long-term success and adaptability in your practice.Key strategies to stay relevant in a competitive industry.Tips for avoiding common pitfalls that lead to stagnation or decline.Insights from Doug’s experience running a cutting-edge clinic and building RunDNA’s innovative education platform.Whether you're just starting out or looking to revitalize your approach, this episode offers practical insights for staying ahead of the curve and building a lasting impact in the field.For more content, insights and tools to elevate your running, gait, or business, visit RunDNA.com. Don't forget to subscribe to our newsletter and follow us on social media for more great content!

Doug Adams starts off the year breaking down the key to finding long-term joy and fulfillment in running with his H.A.P.P.Y. acronym:Health – Choose health at every step to stay consistent.Attitude – Shift your mindset to "I get to run," and embrace the privilege.Process – Build routines that work for you and evaluate their impact.Priority – Focus on what truly matters for your goals.You – Take ownership of your running journey—it’s all about what works for you.Whether you're aiming for better performance, consistency, or simply enjoying the miles, this episode is packed with actionable insights to help you achieve a happier, healthier running experience.For more content, insights, and tools to elevate your running, visit RunDNA.com. Don’t forget to subscribe to our newsletter and follow us on YouTube for more great content!

Doug Adams wraps up the year with a detailed look at The Running Event 2024 in Austin, Texas. This exciting industry gathering highlights the latest in running trends, shoes, and biomechanics. Doug dives into:The dominance of high-stack, cushioned shoes and their impact on biomechanics.The growing focus on shoe fit and how it affects performance and injury risk.The role of running retail as a hub for community and expertise.The potential for gait analysis to revolutionize shoe-buying experiences.Doug also shares his experience conducting sub-4-minute 3D gait analyses at the event and his hopes for a more biomechanics-driven approach in the running industry.For more content, insights, and tools to elevate your running, visit RunDNA.com. Don’t forget to subscribe to our newsletter and follow us on YouTube for more great content!

In this episode of the RunDNA Podcast, host Doug Adams chats with seasoned physical therapist and endurance expert Michael Silva. Together, they explore the profound impact of recovery, stress management, and holistic coaching strategies on running performance. From practical tools like side planks and strength-building programs to deeper conversations about the barriers runners face, this episode is packed with actionable insights for runners of all levels.Highlights:Why Recovery Matters: How elite runners master rest to optimize performance.Holistic Coaching: Addressing stress, sleep, and life challenges before prescribing training plans.Strength Beyond the Track: Practical exercises like the side plank that every runner should do.The Role of Technology: How tools like RunDNA revolutionize gait analysis and training efficiency.Conversations that Matter: Why addressing emotional and mental barriers is crucial for sustained success.

Doug reviews the tools that every sports medicine practitioner should know and use.

In this episode of the RunDNA Podcast, host Doug Adams sits down with special guest Scott Greenberg to discuss optimizing off-season training for runners. They delve deep into strategies for effective rest, recovery, and building strength during the off-season, ensuring you're ready to hit peak performance when it's time to ramp up your training.Key topics include:How to use the 2-mile efficiency test to accurately gauge training progress.Avoiding the pitfalls of training at an "aspirational" pace vs. your actual pace.The importance of tracking and logging training data, even during the off-season.Practical approaches to nutrition and mental recovery to maximize performance.How to strike the balance between rest and active maintenance during off-season periods.Whether you're an elite runner or someone who simply loves hitting the trails, this episode is packed with actionable insights to help you train smarter, not harder.

Explore the cutting-edge world of 3D motion analysis in physical therapy and how it’s changing patient care and outcomes. Tony Maritato talks with Doug from RunDNA about the many applications of this technology, from gait assessment to performance screening, and how it’s being leveraged in clinics, running stores, and even military recruitment centers. Whether you’re a physical therapist, athletic trainer, or fitness professional, this episode breaks down the benefits and business potential of 3D gait analysis.Key Topics Discussed:On-Site PT Applications: How physical therapists are integrating 3D gait analysis into running stores and community events, and structuring revenue models with local partnerships.Remote PT Models and Upselling: Discussing the potential for remote evaluations and upselling advanced programming options with 3D data.Comparison Tools for Gait: Comparing footwear impact on gait mechanics with brands like Hoka and Zero Shoes, and how this technology quantifies these effects.Clinical Decision-Making and Test-Retest: How 3D motion analysis provides actionable data for PTs, allowing for targeted interventions and quicker adjustments.Future of PT Recruitment and Retention: Using advanced tools as a recruitment strategy for top talent and providing growth opportunities in clinics.

In this episode of the RunDNA Podcast, Doug Adams dives into the biomechanics of a triathlete’s running gait with left ankle limitations.Timestamps:00:00 - Introduction & Overview00:07 - Case Study: Triathlete with Left Ankle Limitations01:30 - Key Indicators in Gait Analysis02:58 - Overstriding Mechanics & Knee Drive Insights05:40 - Symmetry Challenges and Body Adaptations08:22 - Cues for Improving Running Mechanics10:15 - Off-Season Gait Retraining: Exercises & Tools12:40 - Final Thoughts & How to Use Biomechanical Data15:20 - Outro and Where to Learn MoreThis case study is packed with insights into how injury history, limited joint mobility, and adapted movement patterns impact a runner's stride and gait efficiency. Doug discusses biomechanics in-depth, sharing strategies for gait retraining and the key cues physical therapists can use to optimize a runner's performance and injury resilience.Through a detailed gait analysis, Doug breaks down the athlete's mechanics using 3D video to identify specific overstriding patterns and compensatory motions. Discover how to integrate biomechanics with clinical insights to enhance movement, performance, and injury prevention in runners—especially those with past surgeries or physical limitations.Key Points Discussed:Biomechanical adaptations for runners with ankle limitationsThe impact of overstriding on efficiency and injury riskPractical gait retraining techniques to optimize formHow cues and gait analysis tools improve running mechanicsKey exercises to improve gait in the off-seasonWho Should Listen:This episode is perfect for physical therapists, running coaches, biomechanics enthusiasts, and any runner interested in improving gait mechanics for injury prevention.

This episode of the RunDNA podcast dives into a crucial yet often overlooked element of training plans that could make a significant difference in your running performance. Host Doug Adams explores why this key aspect is missing from nearly every plan he’s reviewed and why it should be a top priority for athletes. Drawing from his extensive experience with gait analysis, Doug highlights how incorporating this component can transform both training outcomes and injury prevention. Whether you're a coach or runner, you won’t want to miss this discussion.We'll break down:How sleep is the ultimate performance enhancerThe importance of hydration and nutrition for post-run recoveryMatching recovery to training intensity'Common recovery mistake runners makeTarget Audience: This episode is perfect for runners, running coaches, and clinicians working with athletes to optimize their performance.

In this episode, we dive deep into the power of mental preparation in running and how visualization can enhance your performance. Our special guest shares how to conduct a "premortem" to foresee potential challenges and build a strategy to overcome them, whether you're racing in a marathon or setting personal fitness goals. Learn why taking breaks and managing recovery are essential for sustained athletic success. We cover everything from the mental aspects of visualization to physical recovery tips that keep you in peak form.Key Takeaways:Discover how a "premortem" strategy can help you anticipate and overcome obstacles.Learn the power of visualization in sports and how it can help you stay calm under pressure.Understand the importance of recovery, how to take breaks effectively, and why it’s crucial for long-term performance.Whether you're a competitive runner, coach, or fitness enthusiast, these insights will help you improve your performance and avoid common pitfalls.Chapters:00:00 - Introduction to Mental Toughness in Running02:20 - What is a "Premortem" and How It Helps Set Goals06:35 - The Role of Visualization in Race Preparation10:15 - Handling Unexpected Challenges During a Race15:30 - The Importance of Taking Breaks and Recovery18:45 - Gradual Return to Running After a Break21:15 - Mental Strategies for Maintaining Consistency and Momentum25:00 - Preparing for Marathons with Mental & Physical Tactics28:30 - Insights on Coaching and Running Programs with Hammer and Axe

In this episode of the Run DNA Podcast, Doug Adams shares his journey of overcoming knee pain after a year-long battle with injury. From running a trail race pain-free to developing the Helix 3D Walking Gait Analysis Protocol, Doug dives deep into the lessons he’s learned about injury recovery, consistency, and the importance of controlling stress on the body. Whether you’re an athlete, runner, or a physical therapist working with injured clients, this episode is packed with actionable insights on how to manage and recover from injuries effectively. Learn how to analyze your walking gait, correct imbalances, and build strength to ensure a smooth return to running.Key Points Discussed:Doug’s injury recovery story: How he ran a race pain-free after months of battling knee pain.Consistency is key: Why steady rehab efforts and gait retraining are essential for long-term recovery.Walking gait analysis: How analyzing walking mechanics plays a critical role in injury recovery.Control all stress: Addressing not just running but everyday movements like walking to reduce stress on the knee.

In this episode of the RunDNA podcast, host Doug Adams dives deep into a frequently overlooked but crucial aspect of athletic performance: walking gait analysis. Discover how analyzing something as simple as walking can help athletes prevent injuries, optimize their performance, and improve overall movement efficiency.Whether you're a runner, soccer player, or even a swimmer, walking gait can reveal key biomechanical patterns that translate into better athletic performance. Doug explains how tools like the Helix Red offer real-time insights into walking mechanics and how small adjustments in gait can lead to big changes in running, jumping, and more intense activities.Key Points Discussed:Why Walking Gait Matters – Learn why gait analysis is foundational for all athletes, regardless of sport.The Link Between Walking and Running – Understand how walking biomechanics provide clues to improving athletic performance.The Role of Gait Analysis in Injury Prevention – Explore how gait issues contribute to overuse injuries and how early identification can help.Cutting-Edge Gait Analysis Technology – Discover how tools like Helix Red are revolutionizing gait assessment with real-time data.Key Differences Between Walking and Running – Doug breaks down how walking and running use different motor patterns and the implications of these differences.0:00 - Introduction1:05 - Why Gait Matters for Athletic Performance2:30 - Surprising Benefits of Analyzing Walking Gait4:10 - Key Differences Between Walking and Running6:00 - The Role of Gait in Injury Prevention7:40 - Real-Time Gait Analysis Tools (Helix Red)9:15 - How to Improve Walking Mechanics10:20 - Final Thoughts: Walking Gait as a Proactive Tool for Athletes

- In this episode, Doug Adams talks with Paul Drumheller, a physical therapist with over 30 years of experience in orthopedics and sports medicine.- Paul discusses his journey of developing and evolving the "When the Feet Hit the Ground, Everything Changes" course, which focuses on understanding foot and ankle biomechanics.- They dive deep into the importance of assessing mid-tarsal joint stability, the limitations of static foot posture assessments, and how to effectively translate mobility into functional movement.- Paul shares his approach to treating common foot and ankle conditions, including his go-to exercises and taping techniques.- The conversation explores the role of technology in assessment and treatment, the value of test-retest measurements, and the challenges of engaging patients in the geeky side of foot biomechanics.- Paul shares insights on his transition towards retirement and his passion for continuing education and mentorship in the physical therapy community.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

We dive into the three most common running form mistakes we see and how you can fix them. Whether you're a seasoned runner or just starting out, understanding these common errors and their solutions can help you avoid injuries and improve your performance.Join us as we explore:BouncerWeaverGlute AmnesiacLearn how to identify these issues in your running form and get practical tips on how to correct them. Don't forget to like, comment, and subscribe for more running tips and advice!More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

In this episode, we dive deep into the common issue of anterior knee pain among runners. Our experts share valuable insights and practical solutions to help you understand, manage, and overcome this condition.Key Points Discussed:The importance of ankle mobility and its impact on knee pain.Effective mobilization techniques for restoring dorsiflexion.Strengthening the posterior chain to alleviate anterior knee pain.The role of loading and tissue capacity in preventing knee injuries.Utilizing gait analysis to identify and correct running form issues.Special Guests:Scott Greenberg, PT, specialist in sports rehabilitation and performance.

We dive deep into the fascinating world of collapsing mechanics in runners. Join us as we explore how to identify and address collapse in the foot, ankle, and hip to enhance performance and prevent injuries.Main Topic/Theme: We discuss the intricate details of collapsing mechanics in runners, shedding light on the sources of collapse and the best strategies to address these issues effectively.Key Points Discussed:Identifying Collapse Mechanics: Learn how to spot the signs of collapse in runners, focusing on critical areas such as the foot, ankle, and hip.Mobility vs. Stability: Understand the importance of differentiating between mobility and stability issues and how they contribute to collapsing mechanics.Strategies for Addressing Collapse: Discover effective methods for improving postural awareness, gait retraining, and strengthening exercises to combat collapse.Preventing Injuries: Gain insights into the potential injuries caused by collapsing mechanics and how to prevent them through targeted interventions.Strengthening and Mobility Exercises: Explore the role of specific exercises in managing collapsing mechanics and enhancing overall running performance.Guest:Scott Greenberg, PT, DPT, CSCS, Certified Running Gait Analyst

We chat with sports nutritionist Kelly Rossi MS, RD, LDN. She explains that under fueling is rampant among runners, especially at higher mileages.Kelly is a registered dietitian and the Director of Performance Nutrition for University of Delaware Athletics. Kelly brings a host of experience working with athletes of all sports and experience levels. She will discuss fueling strategies for runners to optimize performance and enhance recovery.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Welcome to the latest episode of the RUNDNA Podcast! In this episode, hosts Doug Adams and Scott Greenberg delve into the transformative power of Blood Flow Restriction (BFR) training beyond its traditional use for hypertrophy.Discover how BFR can enhance aerobic capacity, aid in recovery, and revolutionize endurance training for runners and athletes alike.Key Points Discussed:Introduction to BFR Training: Doug and Scott introduce Blood Flow Restriction (BFR) training and its traditional use for hypertrophy.Beyond Hypertrophy: Explore how BFR can be used to enhance aerobic capacity and aid in endurance training.Research Insights: Discussion on recent studies and findings supporting the use of BFR for aerobic training and recovery.Practical Applications: How runners and athletes can integrate BFR into their training routines for maximum benefit.Safety and Contraindications: Important considerations and safety measures for effective and safe BFR training.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

In this episode of the RunDNA podcast, host Jimmy McKay interviews Doug Adams, the creator of the 100 Happy Healthy plan, to discuss how movement is essential for achieving a long, happy, and healthy life. Doug shares his vision and the mission of RunDNA, focusing on how education, technology, and proactive approaches to movement can help everyone live to be 100 years old, happy, and healthy. **Key Points Discussed:**- The concept and mission of the 100 Happy Healthy plan. - The importance of movement for longevity and overall health. - Doug's personal journey and experiences with endurance sports. - The role of education and technology in promoting healthy lifestyles. - How to proactively approach movement to avoid injuries and improve quality of life. More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Chip Hawkins started his athletic career as a competitive cyclist and triathlete. While training for events like the Boston Marathon, he became frustrated with the limitations of existing hardware and software for tracking performance data. This spurred him to start Wahoo Fitness, beginning as a hobby project building iPhone-connected sensors.We discuss Wahoo's journey creating products like the Kickr smart indoor bike trainer and now the KICKR RUN treadmill. Chip talks about designing for his own training needs and bringing innovations like free run mode to treadmills. He shares the vision behind the simple yet powerful Wahoo ecosystem as they break into new areas of connected fitness. Whether you're a pro athlete or weekend warrior, you'll be inspired by Chip's passion for bringing a better training experience through smart design.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Dr. Bradley Bley joins us to discuss the breadth of regenerative medicine beyond stem cells. We explore how therapies like platelet rich plasma, shockwave, and exercise harness the body's innate healing abilities. Dr. Bley provides his perspective on using regenerative options to treat injuries based on a biomechanical evaluation. We debate shockwave as a preventative measure and dive into the latest research on exosomes versus stem cells. Learn how regenerative medicine goes beyond injections to comprehensively restore function.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Scott and Doug discuss their system for categorizing running gaits into five main types - overstriders, collapsars, bouncers, weavers, and glute amnesiacs. They explain how these categories help simplify analysis of complex biomechanics for both clinicians and runners. They highlight traits of the various categories, common associated injuries, and strategies to address faulty mechanics that could lead to pain or dysfunction. They stress the importance of ongoing gait analysis to understand how cues and environments impact form. Whether you're a clinician helping injured runners or an athlete looking to optimize performance, this episode will equip you with an accessible framework for assessing and correcting running form.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

On this episode of the podcast, pelvic health physical therapist Liesle Elsey joins us to discuss the relationship between running mechanics, injury, and pelvic floor dysfunction. We cover how improper running form can lead to issues like urinary incontinence and low back pain, especially in female runners. Liesle explains how she uses 3D motion analysis to evaluate runners and identify form deficiencies from the ground up. We discuss the importance of improving mechanics while also addressing the underlying pelvic floor dysfunction. Liesle provides insight into common movement pattern issues she sees and how to categorize runners to determine appropriate treatment plans. Whether you're a runner who deals with leaks when you run or a clinician looking to better help injured runners, don't miss this informative episode.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

In this episode, American 5000m runner Drew Hunter joins us for an update on his training and outlook ahead of the US Olympic Trials. Drew discusses his recent strong races and credits his improved mental approach and training consistency for his success so far this year. He talks about focusing on threshold runs over flashy workouts, as well as his goals to break the American 5K record in an upcoming race in Germany. Drew also shares details on his training heading into the Trials and plans to continue his steady buildup. We also get an update from Evan Jager on his preparation and use of lactate testing to guide his training paces. Tune in for insights into Drew's consistent approach to training and racing this season as he aims for his fastest times yet at the Trials.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

In this episode, you'll learn the benefits of cooling down after a run. How our host used to think long cool downs were very important based on his experience and observing pro runners. However, when he looked at the research, he found less evidence supporting major performance benefits from active cool downs.He then explains why the research may not tell the whole story - the studies use different types of active recovery than typical runners do. The host argues we should focus on a practical approach instead - doing a cool down if it helps restore normal movement patterns and mobility. He also recommends continuing movement and avoiding long periods of sitting still after a hard workout to aid recovery.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Expert physical therapist Scott Greenberg details his approach to treating Achilles ruptures. He compares surgical repair methods and timelines for recovery milestones like initiating range of motion, weight bearing, strengthening, walking, running, and returning to sports. Scott emphasizes the importance of protecting the repair early on while also stimulating blood flow and movement. He incorporates innovative techniques like blood flow restriction training to maximize rehabilitation gains. Listen to understand the nuances of Achilles recovery and learn how to safely get back to full function after this significant injury.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Join search engine optimization expert, Jared Tangir, as he discusses the basics of SEO and marketing principles for running professionals looking to enhance their business.Full video of the webinar is available here.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Nathan Brown joins the show to discuss his journey into running and coaching. We talk about the lessons he's learned from picking up running later in life, his philosophy on injury prevention and patience in training, and why he loves working with runners. Nathan also shares his criteria for recommending running shoes to athletes, including considering past preferences, injury history, and observing mechanics. Stay tuned for insights on cultivating a lifelong love of running!More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

In this captivating episode of Run DNA Podcast, host Doug Adams sits down with Jay Dicharry, an internationally recognized biomechanics expert and author. Delving into the intricacies of running mechanics, injury prevention, and performance enhancement, Jay shares groundbreaking insights from his extensive research and clinical experience. From the importance of individualized gait analysis to the latest in footwear technology and rehabilitation strategies, this episode is a treasure trove of knowledge for runners, coaches, and clinicians alike. Whether you're aiming to improve your personal best, recover from an injury, or simply run more efficiently, Jay's expert advice and practical tips will help you achieve your goals while keeping your body strong and healthy. Join us for an enlightening discussion that bridges the gap between science and application, making the complex world of running biomechanics accessible to all.More from Jay: https://anathletesbody.com/

Scott Greenberg and Doug Adams provide a thorough overview of medial tibial stress syndrome (MTSS). They explain what causes this common running injury that affects the shin area, how to diagnose it, and most importantly, how to treat it. They debate the best treatment strategies, with a focus on modifying training load, improving running mechanics through gait analysis, using orthotics/shoes, and targeted strengthening exercises. Scott and Doug share real-world examples of effective exercises and emphasize the critical role recovery plays. If you want to better understand MTSS and learn how to resolve shin splints and shin pain, don't miss this informative and engaging discussion.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Scott Greenberg and Doug Adams outline the key strength training facts every runner should know. They discuss the importance of strength work to prevent injury, improve performance, and complement running. Topics covered include lifting weights vs bodyweight exercises, unilateral vs bilateral movements, maintaining strength-to-weight ratio, allowing for rest and recovery, foot and ankle strength, and tailoring training to your specific running needs. Whether you're new to strength training or looking to optimize your existing workouts, don't miss their top five essential tips.Key Takeaways: 1. You need to do strength - Running does not increase strength2. Exercise prescription matters - lifting heavy is beneficial3. Its about demand, and not looking like running4. Load Unilaterally5. Lifting does not mean you will get heavier - strength to weight ratio6. A little bit goes a long way when you are consistent7. It is not cross training, take the rest8. 50% to maintain9. Don’t neglect the foot10. Jumping is important, once you have base strengthMore resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Doug welcomes Drew Hunter, a figure often hailed as the "Kobe Bryant of running," to share his extraordinary journey in the world of competitive running. From shattering the high school mile record with a stunning 3:57.81 in 2016 to his memorable performances at the Penn Relays and his transition to professional running straight out of high school, Drew's story is one of relentless dedication, groundbreaking achievements, and the spirit of resilience.Drew Hunter, a founding member of Tinman Elite and a celebrated adidas athlete, delves into the highs and lows of his career, including his national championships victories and the personal growth that running has fostered beyond the track. Beyond his accolades, Drew's journey is a testament to the power of genuine care, perseverance, and the unwavering support of family and friends in the pursuit of one's dreams.Insights into pre-race routines, favorite and most challenging races, and perspectives on fatherhood and its impact on his career.This episode is not just about the miles and the sweat; it's about the heart of a runner who has lived through the euphoria of victories and the lessons of setbacks.Whether you're a seasoned runner, a sports enthusiast, or someone looking for a dose of inspiration, Drew's story will resonate, motivate, and perhaps, redefine your understanding of what it means to run with purpose.

Doug talks with footwear expert Steven Sachen and they get into the science and philosophy behind athletic shoes and their profound impact on performance and injury rates.They navigate through studies and personal insights, the conversation illuminates the often underestimated role of proper footwear in enhancing athletic performance and preventing injuries.Key Discussion Points:The Science of Shoes: Steven Sachen brings to light intriguing research findings from Isabel Sacco in Brazil and Sarah Ridge, discussing how footwear choices and foot strengthening programs significantly affect injury rates among runners.Myths and Realities of Foot Strength: The discussion challenges common misconceptions about barefoot shoes and traditional athletic footwear, emphasizing the importance of foot strength and the role of shoes in facilitating or hindering it.Navigating Through Marketing vs. Science: Steven points out the dissonance between marketing claims and scientific evidence, urging listeners to make informed decisions based on their unique needs and the actual benefits of footwear.Personal Experiences and Anecdotes: Both Doug and Steven share personal stories and professional experiences, adding a personal touch to the scientific discussion and highlighting the real-world application of the episode's themes.Practical Advice for Listeners: The episode concludes with actionable advice for listeners, encouraging them to assess their footwear choices carefully and consider incorporating foot strengthening exercises into their routines.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Doug Adams sits down with former professional middle-distance runner Kyle Merber to delve into the multifaceted world of professional running. From the thrill of competition to the challenges of injury recovery, Kyle shares invaluable insights gained from his remarkable journey in the sport.Kyle's Newsletter: https://www.thelapcount.com/subscribe?ref=3eAEJpO3kqKey Highlights:Introduction to Kyle Merber: Doug introduces Kyle Merber, highlighting his impressive achievements, including setting world records and his significant contributions to running media through his work with Sidious Mag and his popular newsletter, The Lap Count.Journey through Running: Kyle takes us through his early love for running, his accomplishments at Columbia, and his professional career with the New Jersey-New York Track Club. He reflects on the pivotal moments that shaped his career, including the highs of setting world records and the lows brought on by injuries.Injuries and Recovery: A significant focus of the conversation centers on Kyle's experiences with injuries. He discusses the impact of a severe injury early in his career and how it set off a cascade of challenges. Kyle emphasizes the importance of listening to one's body and the difficulties of balancing training with recovery.Life as a Professional Runner: Kyle candidly shares what it's like to be a professional runner, discussing the joys of training and competing alongside teammates and the mental and physical toll of the sport. He talks about the constant battle with injuries, the pressure to perform, and the eventual realization that it was time to retire.The Role of Running Shoes: A fascinating part of their conversation touches on the evolution of running shoes, particularly "super shoes." Kyle shares his personal experiences with different types of shoes, the impact they've had on his running form, and a recent injury attributed to not heeding his own advice on shoe usage.Advice to Young Runners: Drawing from his own experiences, Kyle offers advice to young runners and those dealing with injuries. He stresses the importance of taking necessary breaks, the power of a positive mindset in overcoming obstacles, and the value of understanding one's own body.Kyle's Current Role and Passions: As the discussion wraps up, Kyle talks about his current endeavors in running media, his goals to make the sport more accessible and engaging for fans, and his continued love for running as a recreational activity.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

In this episode of the Run DNA podcast, Doug Adams challenges the conventional wisdom that running alone constitutes a comprehensive fitness regimen. Drawing from personal experiences and scientific research, Doug presents the evidence for a more holistic approach to health and fitness, emphasizing the importance of incorporating strength training, cross-training, and attention to nutrition alongside running.Key Learning Points:Holistic Fitness Approach: Running, while beneficial, is not sufficient by itself for overall fitness. Incorporating a variety of exercises can address muscle mass and bone density concerns that running does not.Personal Anecdote: Doug shares a personal story highlighting the discrepancy between being in great running shape and struggling with everyday physical tasks, underscoring the need for a balanced fitness plan.Scientific Backing: References studies showing improvements in running economy with strength training and the benefits of cross-training on 10K performance times.Age-Related Considerations: Highlights the importance of addressing muscle and bone mass loss with age through diverse physical activities.Mental and Physical Health: Discusses running's benefits on mental health and stress but calls for a broader view of health that includes strength, flexibility, and nutrition.Actionable Advice:Start incorporating strength training sessions into your weekly routine, even if it's just 10-15 minutes.Consider replacing one of your easy runs with a cycling session to benefit your running performance and overall fitness.Focus on nutrition and mental health as integral parts of your fitness plan.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Doug Adams answers the often-asked question of how to fuel before workouts for enhanced running performance. Whether you're gearing up for a casual morning jog or a high-intensity training session, understanding the nutritional strategy that aligns with your workout goals can significantly impact your performance and recovery. Doug shares insights on how different intensities of workouts demand different fueling strategies and offers practical advice for runners at all levels.Key Learning Points:Understanding Workout Goals: Every run should have a clear purpose. Knowing this can help determine whether to fuel and what to consume.Fueling Strategies: Differentiates between high-intensity and low-intensity workouts and their respective fueling needs.Practical Advice for Pre-Run Nutrition: Doug shares his guidelines for fueling before workouts, including timing and types of food that can optimize performance.Cold Weather Running: Discusses how cold weather affects the body's ability to utilize fat as fuel and suggests adjustments to pre-run eating habits accordingly.Actionable Advice:Identify your workout's goal to tailor your fueling strategy accordingly.Consider easily digestible carbs 20 minutes before high-intensity runs.Stay hydrated, regardless of your workout's intensity or your decision to eat before running.Observe how your body reacts to different foods and adjust your pre-run meal accordingly.Resources:Level 1 Certified Gait AnalysisMore resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

Doug dives deep into the biomechanics of running, with a particular focus on ground contact time - a critical metric that influences running efficiency, performance, and injury risk. Through a blend of expert insights and recent research, listeners will gain a comprehensive understanding of how ground contact time affects runners and how wearable technology can be utilized to enhance running form and efficiency.Key Learning Points:Understanding Ground Contact Time: Learn what ground contact time is and why it's a pivotal factor in running biomechanics.Impact on Performance and Injury: Discover how ground contact time correlates with running efficiency, performance, and the risk of injury.Measuring with Wearable Devices: Insights into the accuracy of wearable devices in measuring ground contact time and how to interpret these metrics effectively.Actionable Advice for Improvement: Strategies to improve ground contact time through cadence adjustments, plyometric exercises, and strength training.Professional Guidance: The importance of gait analysis and seeking professional advice for personalized training recommendations.More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

This episode dives into the practical application of the RunDNA app, focusing on how physical therapists, clinicians, and running coaches can leverage technology to enhance patient care, improve clinical outcomes, and streamline business practices. Our host explores the multifaceted benefits of RunDNA, from conducting detailed assessments to creating personalized rehabilitation and training programs.Key Learning Points:Understanding the RunDNA ecosystem and its components: education, technology, and community.How to use the app for detailed runner assessments, including mobility, motor control, strength, and form technique evaluations.The integration of technology to simplify and enhance the treatment and training process for runners.Strategies for time management and delivering value through personalized programs and progress tracking.Actionable Advice:Start integrating RunDNA assessments into your clinical or coaching practice to get a comprehensive view of your athlete's capabilities and needs.Utilize the app's program builder to create customized training plans that address individual weaknesses and goals.Engage with the RunDNA community for shared learning experiences and to stay updated on the latest in running science and rehabilitation.Resources and Tools Mentioned:Community forums for ongoing learning and support: [Forum Link]More resources:RunDNA NewsletterRunDNARunDNA YouTubeRunDNA appRUNDNA EducationRUDNA Community Forum

We dive deep into the innovative world of bodyweight-supported run training with Brad Miles from Lever Running Company. Discover how Lever's cutting-edge technology is not just changing the game for athletes and physical therapists but also making high-level run training accessible to everyone.LINKS:LeverMomentKey Learning Points:Introduction to Bodyweight Support: Brad Miles shares the inception story of Lever Running Company, highlighting the gap in accessible, affordable bodyweight support solutions for runners and how Lever aims to fill this void.Injury Recovery with Lever: Learn how Lever's technology offers a practical solution for runners recovering from injuries, allowing them to train without exacerbating their conditions.Enhancing Running Performance: Understand how Lever's system not only aids in recovery but also boosts performance by enabling safe, increased training volume and intensity.Education and Accessibility: Brad emphasizes the importance of educating the market on bodyweight support's benefits and Lever's mission to make this technology widely accessible.Actionable Advice:For runners looking to enhance their training or recover from injury, consider incorporating bodyweight support into your regimen.Physical therapists and run coaches should explore how Lever's technology can be integrated into treatment and training plans for improved outcomes.More resources:RunDNA NewsletterRunDNARunDNA YouTube

We explore the transformative power of 3D gait analysis in the rehabilitation and performance enhancement of runners. Our guest, Kristen Gerlach, a dedicated physical therapist specializing in running injuries, shares her insights from a compelling case study. This discussion not only sheds light on the technical aspects of 3D gait analysis but also emphasizes its practical application in clinical settings.Summary and Key Learning Points:The Case Study: A detailed walkthrough of a runner’s journey from recurring IT band pain to improved running efficiency through 3D gait analysis. The case highlights the significance of understanding individual gait patterns and tailoring interventions accordingly.Gait Analysis Insights: An in-depth look at how 3D gait analysis identifies biomechanical inefficiencies and asymmetries that traditional methods might miss. Key metrics such as ground contact time, stiffness, and foot inclination are discussed.Actionable Advice: Strategies for physical therapists and runners to incorporate gait analysis into injury prevention and performance optimization. Tips on interpreting data, setting realistic goals, and progressively adjusting running form.Guest Expertise: Kristen Gerlach brings her extensive experience and passion for helping runners achieve their best. Her approach integrates advanced technology with a personalized touch to address the unique needs of each athlete.More resources:RunDNA NewsletterRunDNARunDNA YouTube

In this insightful episode of our running-focused podcast, we sit down with Sam Parsons, the German-American distance runner whose journey from high school championships in Wilmington, Delaware, to professional running with Adidas and co-founding the Tinman Elite team, defines dedication, passion, and the pursuit of excellence.Guest Background:Sam Parsons, born on June 18, 1994, in Wilmington, Delaware, has established himself as a formidable competitor in distances ranging from 1500 meters to 10,000 meters. After a successful high school career with multiple state championships and a personal best of 14:47 in the 5000 meters, Parsons took his talent to North Carolina State University. There, under coach Rollie Geiger, he achieved personal bests and competed in the NCAA Cross Country Championship four times.Professional Milestones:Parsons' professional career took a significant turn when he decided to continue his track career in Germany, his mother’s native country, and later signing with Adidas. Co-founding the Tinman Elite team and achieving personal bests under the guidance of Tom "Tinman" Schwartz, Parsons' career is a testament to his evolving legacy in distance running.More resources:RunDNA NewsletterRunDNARunDNA YouTube

Doug Adams explores a transformative approach to running training, focusing on the concept of "Minimum Effective Dosage" for peak performance. Doug shares insights from his extensive coaching background, emphasizing the importance of individualized training plans over generic, high-volume routines.Key Learning Points:Introduction to Minimum Effective Dosage: Understand what minimum effective dosage means in the context of running training and why it's crucial for injury prevention and optimal performance.The Magic Question for Runners: Discover the pivotal question Doug asks runners to identify their primary area for improvement, enabling a more focused and effective training strategy.Customizing Your Training: Learn how to tailor your training approach to address your unique weaknesses or areas that offer the greatest opportunity for improvement.Success Stories: Doug shares examples from his coaching career to illustrate how a personalized training focus has led athletes to achieve personal bests.Actionable Advice:Reflect on your training routine to identify what could be holding you back and consider adjustments that prioritize quality over quantity.Incorporate the principle of minimum effective dosage into your training plan to focus on what truly matters for your progress.More resources:RunDNA NewsletterRunDNARunDNA YouTube