December 7, 2024 • 40 mins
Running has got to be the most natural form of exercise... so why is it so easy to get injured while you do it?
Granted, if you're not an avid runner, it can take some time for your body to get used to that kind of movement - but what about your feet?
We're all more likely to maintain a consistent exercise routine if we enjoy what we're doing, but your running shoes may be holding you back.
Sports biomechanist Greg Pain joins with more.
LISTEN ABOVE
See omnystudio.com/listener for privacy information.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks
ed be you mean.
Speaker 2 (00:16):
It was as.
Speaker 3 (00:21):
Mister Brinch, you're bad bananas.
Speaker 4 (00:29):
With the gay black peas your power.
Speaker 3 (00:37):
You have poverty the sweets.
Speaker 5 (00:42):
Mister.
Speaker 6 (00:46):
Okay, look, we're gonna have to wear with Tyra about
because that wasn't exactly a celebratory Let's get into the
Christmas spirit thing. That's you're a Grench something by someone
Tyler the Creator or whatever. I apologize for that whose
spirits were just impinged in a negative way. But this
is the Weekend Collective, and so I'm just subtly sending
a single looking for something joyous and uplifting for the
(01:07):
next one. Now, by the way, at some stage we'll
play on Andrebacelli's a Deest Day for Dailys, which is
probably the most magnificent into the Christmas spirit, sort of
overwhelming symphonic choir set of Christmas song I could ever recommend. Anyway,
I'm signed to send me a crack at Tyre for
fun because she's got a sense of humor as well.
Didn't take yourself too seriously. This is the weekn Collective
(01:28):
and this is the Health Hub, and we're going to
be having a chat about well, a bunch of things,
but also he does tend to be an expert in
this sort of thing running. And his name is Greg
Pain and he's a sports biomechanist at BioSport and he's
with me now. Greg.
Speaker 3 (01:42):
Hi, Happy Sunday, Tim, Happy Sunday.
Speaker 6 (01:44):
Happy Sunday. Is how are you?
Speaker 3 (01:46):
I'm very well.
Speaker 6 (01:47):
Now, just quickly on your because I often refer people
to these articles and things on your website and BioSport,
but you've gotten some new thing of a jig going. Yes,
I think I'm a jig.
Speaker 3 (01:58):
We can be a little more specific, but no, I'm
very proud. I've launched my first BioSport app, and I've
launched an online course for regarding running efficiency called the
Efficient Runner. Very creative title, but it's literally been one
of those things that's been years in the making for me,
so I'm incredibly proud to get it out. It's basically
(02:20):
an enormous exercise library for runners of all backgrounds.
Speaker 6 (02:26):
To all sorts of goals and challenges and stuff as well.
Speaker 3 (02:29):
Yeah, to maintain really the evidence around how you manage
your running efficiency as a round and being as strong
as possible so as plyimetrics as resistance training, but there's
also an eight week course in there on how to
actually self assess your own gait. I teach you to
see what I see when I'm gate analyzing runners, and
you can go through like a corrective library to identify
which are the key exercises to help you become more
(02:51):
efficient and therefore less prone to injury, enjoy running, performance,
improves all these positive things. So it's a beast of
a course, but I'm incredibly proud of it.
Speaker 6 (03:00):
What do I call it? What do I look for?
Speaker 3 (03:01):
The efficient runner? Oh?
Speaker 6 (03:03):
Us not biaspot on bios. No, no, no, that's I
was googling. Okay, the efficient runner. There we go, that's
the there we go. Excellent.
Speaker 3 (03:11):
So this makes for stimulating radio tim.
Speaker 6 (03:13):
No, no, it's good. I'm going to check it out.
But because it's all about running and a lot of people,
we got the silly season coming up, and not everyone
wants to charge into the German things. But how come
if running has got to be it feels to me
intuitively as a human being that running is the most
natural form of exercise. I mean we evolved from you know,
(03:36):
at some stage we stood upright in the evolutionary process,
and then we learned to run and to hunt for
our food, and running feels it should be something we
just do intuitively, is it? Is it any long we
evolved away from that?
Speaker 3 (03:50):
But after walking, running is by a long shot the
most primal form of movement that everyone who has the
capability of standing up right should be able to do. Now,
the problem is with running versus walking walking sort running
is a foundly complex movement. If you're looking at particularly
dealing with a Western population who's maybe a little inactive,
(04:12):
sits a little bit too much, doesn't do enough strength work,
versus say, Western or third world cultures a sorry versus
third world not Western cultures where they are more active,
where they you know, don't have such a sedentary lifestyle,
they tend to be far less injury prone than we do.
So when it comes to when it comes to running,
(04:32):
the one thing that a new runner or someone who
is passionate about running should not do is just think
I'm just going to go and run. There are specific
exercises and there are certain considerations you should have in
order to reduce the likelihood of injury. And also, you know,
as I sort of saying before to enjoy the pleasure
or the joy that should be running.
Speaker 6 (04:55):
Age, of course is well less. It's more forgiving when
you're younger and less forgiven when you're older. So if
you're an eighteen year old, you're probably put on a
pair of sneaks in the way you go, unless you've
abused yourself terribly physically and overweight and totally said Andry,
you've been on the PlayStation for the last ten years.
Speaker 3 (05:11):
Yeah. So this we use a term now called training age,
which is a little more a little more specific. So
you and I similar age, you run a lot more.
There's a lot of grain in that here there tim
and it.
Speaker 6 (05:26):
Just drops out instead of bless.
Speaker 3 (05:29):
But I mean, like, you can have two people who
are of the same age. One's got a really high
training age, which basically means they've been a lot more active,
they run a lot more, they've done a lot more
training over their lifetime, versus the same person, sorry, same
age person who has not done a lot of running,
who has not done a lot of gym work or
whatever it might be. They've got a low training age.
So the way that you would get both of those
two counterintuitive.
Speaker 6 (05:51):
If I was fifty and I had a training age
of forty.
Speaker 3 (05:53):
No, no, it's not when you say high training age, it's
not an actual We're not trying to plug a number
into it. It's not a quantifiable, not a biological that
you have the body and face of fifty year old. No, absolutely,
not no, no, But it's it is how if someone does
have low training age, even if they are you know,
if you were dealing with a twenty year old had
(06:13):
been sedentary and had spent too much time you know,
during say COVID, inside gaming, not outdoing movement, trying to
get them into running as well would require some consideration
versus just saying, okay, you're twenty, go out and run,
as there is a likelihood that they would get injured.
Speaker 6 (06:30):
Okay, what is is training age and number? Then what
does it define?
Speaker 3 (06:36):
So it's very subjective, It is subjective, but it does it?
Speaker 6 (06:41):
Okay, So is as you more defined by words like
you have a low training age or high or actually
is there a number where they score you get or
something where it enables people to go okay, right, you
may be thirty five years old, but your score on
the training age is x. Or do they just say
so you're a mess? Kid, it's.
Speaker 3 (07:02):
A little more technic thankful you're a mess, but that
we don't we don't apply number to it. But if
you have two people who are looking at so getting
into a particular sport doesn't matter, whether it's cycling, running, swimming,
doesn't matter, what it is. You look at them as
individuals and say, well, because of your history you have,
this is the plan that you would follow. You could
(07:22):
probably start running fairly quickly and build up really quickly,
whereas if you've got a low training age and you
haven't had a lot of physical activity in your past,
you build up a lot slower. So, as I say,
it is subjective and that is where when you're working
with people in that space, their feedback to you and
sort of the.
Speaker 6 (07:38):
More of a it's more of a vibe.
Speaker 3 (07:40):
It is a vibe.
Speaker 6 (07:41):
I just like using that word.
Speaker 3 (07:43):
I'm not sure that a British journal of sports medicine
would call it a vibe, but for what we're talking about,
it's probably.
Speaker 6 (07:49):
An expression I've used on the show a little bit
ever since I because it's a reference to the castle.
It's the vibe you're on an Australian movie which in
a political interview I even managed to bring it into
that and my interviewee responded with a continuation of the quote,
but I mean vibees quite interesting, because yes, so it's
not something where you're going to get you're going to
feed your information into an app and it's going to say, right,
your training age is X. Yes, it's just basically we're
(08:12):
discussing you know, so, okay, what's an example of how
your training age, of what information you'd end up with
that would end up you telling them, well, ok, you're
thirty years old, but you've got a low training app
a very low training age, and therefore we're going to do.
Speaker 3 (08:28):
X so a really good, really good about it to
discuss us as thinking about we've got Christmas coming.
Speaker 6 (08:35):
Up, our training age is going to get lower just
by the belt of Christmas.
Speaker 3 (08:39):
Well, you could sort of tie that in slightly in
the sense of you're going away. Let's just say you're
going away on holiday. You've got three weeks off with
the family, no work, and you while you're away, you're
sitting by the beach or wherever it is that you're going,
and you become very sedentary. The one thing you don't
do is think to yourself well, I've been running three
times a week total kilometers of forty k's per week
(09:02):
up until coming away on holiday. Done nothing away on holiday,
So I can just start running back at forty k's
per week when you get back to work. Because the body,
the tissues become deconditioned. Now you're can apply that exact
same philosophy when you are trying to get someone in
to say, you know, a sport being cycling or running
being the most obvious because of ground reaction forces. And
(09:25):
as I say, it is subjective. And that's when treating
people who are building into their first event or trying
to achieve certain goal, it has to be a two
way communications street. And that is why I also when
you are treating people like that, it's never going to
be a broad brushstrokes. You never say well you're thirty five,
you're thirty five, all going to do this. You've got
(09:45):
to figure out what works best, what progressions regressions work
for those individuals.
Speaker 6 (09:51):
Okay, one of the things you mentioned at the start
when we're chatting about this. By the way, if you've
got any questions for Greg, you can get on the
blow at anytime. On eight one hundred and eighty ten
and eighty text nine nine two. He's not just a
biing mechanist for running, by the way, looks after all
sorts of sports people and some actually quite quite famous
ones who have done quite well. That's not a state
secret anyway. It's Lisa Carington you do some work with,
(10:12):
isn't it. That's right, not a state secret. Feel it
did feel like a state secret for a while, just
because I guess while getting rid of the Olympics and stuff,
you just keep you keep a level of confidence.
Speaker 3 (10:23):
And also I have to be very conscious of the
fact that within that team, I am one member within
a very big, very passionate team, and I'm not the
sort of person I'm very proud to say that I
work with Lisa and the other girls. I'll really be proud,
but I'm not taking any more credit for that I'm
Joe relative to the other members of the team, because we.
Speaker 6 (10:44):
All I would like to take odds at the tab
if that Lisa is going to compete at the next
Olympics and she's going to win gold, I reckon that'd
be a fantastic bet right now, because she's phenomenal.
Speaker 3 (10:53):
I have absolutely nothing to say about that one.
Speaker 6 (10:56):
Oh no, I don't. I didn't expect your comments that
would give us more trouble than you can possibly I
just reckon that's She's phenomenal, and and you know, I
always love it when people sort of look like they
might be retiring. It's like a back anyway. Hey, what
you mentioned about strengthening. Yes, okay, so let's say that
(11:18):
you know, someone needs to get into running, but it
has been a while between drinks and metaphorically speaking, what
sort of strengthening.
Speaker 3 (11:27):
So I work off of One of my taglines is,
you know, I strengthen runners, but not from the ground up.
Speaker 6 (11:35):
I work more.
Speaker 3 (11:36):
There's a term in movement mechanics called proximal to distal.
You now what that means is proximal as pelvic stability.
If your pelvis is stable, of course to it, if
you've got a strong, stable core, then everything above and
below are going to work a little more efficiently. So
I work when I'm treating runners, I start making sure
that they've got a nice stable pelvis, and then from
(11:57):
there you start building in body weight.
Speaker 6 (11:59):
How do you tell a running all the video?
Speaker 3 (12:04):
The running video them from side view and rear view.
And I also had to muscle balance testing, where I
use what's called a biofeedback, so it's almost like a
blood pressure cuff that you can put under their back
and under tummy and you can see just how stable
they are when you palpate, when you put your fingertips
on their tummy muscles, you can tell if someone is
stabilizing correctly or not. And then that way, when you
(12:25):
look back at the video and you can see their
pelvis moving too much. And this is all on the
efficient runner hashtage you're saying. You can you put it
all together. You can put two and two together and say, well,
your palvis is moving excessively. That's affecting your say hip extension,
a toe off, or you've got rib flare, or you've
got trunk rotation. Get the palvis more stable above and
below you're going to work more effectively. And then then
(12:48):
you start factoring in the specific exercises relative to their movement.
And I'm using inverted commas air air commas here their
movement faults.
Speaker 6 (12:57):
Wow, and it sounds really complicated, but it also sounds
I was going to say something really silly, just like
in credible be useful, but it does. It's fascinating. It
is because I'm I was just thinking from my ow
point of view, because I've got a nursing a bit
of an injury that's come from my physio. If my
physio was listening to this, she'd be like, you need
(13:18):
to go and see Greek again.
Speaker 3 (13:20):
Actually, I do have a free free course, do you yes?
And it's a core stability course. Takes you through everything
that I teach my athletes. So really free.
Speaker 6 (13:29):
And where do they find that?
Speaker 3 (13:30):
I'm a website just on the home page of by
a sport dot cod so for instance.
Speaker 6 (13:33):
So if you have detected, is it about core stability
or is it about does it also reveal this what
was that word proxroximal, proximal or something else?
Speaker 3 (13:44):
We have the proximal stability for distal mobility. So if
your pelvis is more stable everything above and below, so
your trunk and your legs are likely to work more efficiently.
Speaker 6 (13:55):
Is it just about stability? Is it also pick up
whether you're a bit out of whack? Because I just
think we're not all. I mean even a lot of
the things we do well. Ften people carry their bags
with one arm, they sit in one particular position. We're
not doesn't feel like most people would be totally symmetrical
in terms of their strengths.
Speaker 3 (14:11):
There's no such thing as perfectly symmetrical. No, absolutely not.
One of my pet peeves is when I see people
coming to see me and they get all upset because
they've been to see a practitioner of some background and
they've said, oh, they've had them lying on a table
and looked at their legs and said, well, your legs
are you've got a leg lengths discrepancy while they're wearing shoes.
Therefore your palvis is imbalanced. Therefore you've got to keep
(14:33):
coming back and seeing me. And that's complete garbage.
Speaker 6 (14:35):
Okay, we going to take your calls. It's eight hundred
eighty ten eighty. If you are or you're wanting to
get back into running, you've got any questions, even if
it comes down to things like what sort of shoes
should you wear on? Actually, because i'll do this text
before we go to the break, somebody said, remember our ancestors,
because we were talking about evolution, I guess our ancestors
(14:56):
probably only weighed fifty to seventy kilos at the most.
Therefore they could run a lot easier and Further, is
that a factor the fact that the modern human being
as basically for sure, we're bigger, yeah, I mean, and
and have our systems adapted as much as they should
have to the fact we're twenty or thirty kilos heavier
than even just a few generations ago.
Speaker 3 (15:16):
We're definitely heavier and western is I mean, there is
no correlation that says that sitting is bad for you.
Sitting for extended periods of time is bad for you posturally.
But because we sit for long periods of time, and
as we put on weight, particularly men more so than women,
our center of mass goes further forward like your tummy
protrude protrudes, So that's going to negatively effect your running
(15:37):
efficiency and running economy. So yes, I do agree with
that for sure.
Speaker 6 (15:41):
Okay, we like your calls. Eight hundred and eighty ten
eighty text nine two nine two. My guests Greg Pain,
he's a sports biomechanist at BioSport, needs with us until
until five o'clock, so you can give us a call.
Any questions you've got about just getting back into it,
easing back into it. You've got a persistent problem that's
niggling that you might be han't got over. I don't know.
(16:01):
We might be able to offer shed some light on it.
Give us a call. We'll be back in just a moment.
It's twenty two and a half past four, and welcome
(16:40):
back to the Health of I'm Tim Beverage. My guest
Greek Pain. He's a sports biomechanist at Buy a Sport.
You can check him out by not check him out,
check out his work it by support dot Cota and
zaid check him out. I've got some terrible slips at
the Timeue anyway, talking about running, and you know you
want to get back into it. You want to Maybe
you've got a persistent injury that's niggling you, maybe you
got into it too much or anything. Questions you might
(17:02):
have enough question about shrews because actually, to be honest,
the answer on shoes is you've got to get a
really good pair. And probably I'm just I'm probably going
to be interrupted by Greek here, but this is based
on his advice get a really good pair of shoes
and don't wear them for five years. You know, I
have to turn them over everything again, don't you. Greg.
Speaker 3 (17:22):
I thought you're going to say go and get some
cab and plates. Then I was going to get a
little bit grumpy.
Speaker 6 (17:25):
T I'll see your passive aggressive side or just plain aggressive.
I don't know, not me. Ken Hello, Hi, Hi, Ken Hello, Hello.
Speaker 7 (17:37):
Yeah.
Speaker 8 (17:38):
I'm wondering if you got to help. I've I've been
running in my seventies. I've been running about forty years
at least. Are wear good shoes, so I've got change
some regularly, probably around maybe about thirty five days a week,
six k, sometimes a little bit more. But I've learn this.
(17:59):
Over the last couple of years. I've been getting tingling,
numb feet, griforming europathy, and I'm wondering if that could
be due to sort of impact on the spinal cord
or something like that.
Speaker 3 (18:13):
Possibly. The only thing that I would say is if
you can get a video. This is a sweeping generalized answer,
by the way, so you know, if you are getting
numbness in the feet, I would certainly get that assessed
and you don't let it progress. But the one thing
I would say is if you can get a video
of you taken when you're running side on. There are
(18:35):
two things I would look at. I would look at.
In fact, Tim and I were just discussing this off here,
I would look at this the amount of sway within
your back is and how arched is your lower back,
which therefore means how tipped forward is your pelvis. Now
I will say there is no one number we're not
looking at. X amount of degrees of pelvic tilt is
the correct amount of pelvic tilt for everybody. But if
(18:57):
your pelvis is tipped too far forward, that can impact
the signaling of the nerves coming out of your lower
back and potentially down through your glutes as well. So
that was that's one thing I would look at. The
Other thing i'd make sure is that you're not overstriding.
So I mean, you've got a very high training agent,
you've been running for a long time, that's which is fantastic,
(19:17):
But make sure that your cadence is fairly high, because
if you're overstriding and there is some sort of what
we call neural tension or your sidic nerve can be
a little bit tight, that in itself can cause problems
as well. So those would be the two things I
would look at. But if you have access to a
good physio, then I would certainly get that investigated, because
you know, you don't want to have numb feet, particularly
(19:40):
when when you're running as well, there's a whole associated
it with the fact that it's none We don't want
tripping falls and all these sorts of things to be
a problem as well.
Speaker 8 (19:48):
Yeah yeah, yeah, yeah, okay, Yeah, it's not so much
the numb I'm all sort of just like singly depends
on needle that sort of thing.
Speaker 3 (19:56):
So those would be the two things I would look
at you. Whether you've got an excessive pelvic tilt and
possibly overstriding as well.
Speaker 6 (20:02):
Do you do any other strength exercise or care strength training? Ken,
Do you do anything outside of the runner?
Speaker 8 (20:09):
No, I satisfy myself with Okay, that's the runs over
the sex size.
Speaker 4 (20:14):
For the day.
Speaker 3 (20:16):
So I've got I've got neural tension. I had back
surgery ten years ago. It wasn't a success, and I've
still got neural tension now. And I know from my
brother is a physio in Melbourne, and the one thing
that we discussed when he was over here last was
just the importance of say, doing something like a really
slow deadlift. There's really good, really good advice online because
(20:36):
a nice slow deadlift will very very slowly and gently
stretch that neural tissue in the back of your legs,
So that is something that I would look at as well.
Speaker 6 (20:45):
Just while Kin's there, the core streets stuff you were
talking about that you are offer, just the free core
streets stuff. Would that be of benefit to someone like
Ken to do once or twice a week.
Speaker 3 (20:55):
Because what is really important when you're running is making
sure that your pelvis one is stable so it's not
shifting all over the place, but two that you the
curvature in your lumber spine. You know, your lower back
curvature is not excessively curved, but we want to curve
that's normal. But by using your core abs in the
correct manner, which is the tricky part, that can help
(21:18):
to affect your public shelt and therefore unload that neural tissue.
Speaker 6 (21:21):
Okay, you can. I've have to do a little bit
of You might have to substitute one of the one
or two of those days some core strength.
Speaker 5 (21:29):
Yeah, yeah, maybe he's not going to do.
Speaker 8 (21:32):
Maybe I do sit up. I have to say, guys,
I do sit up.
Speaker 3 (21:38):
You know, situps, not coustability exercises. I'm sorry, Kim, there
are better things you could be doing, so go and
check out. But doing something is better than nothing. I'm
the first of you there.
Speaker 6 (21:47):
Thanks Ken, Go and check out biasport dot car and said,
I'm not giving Greek free advertising anything on that. It's
just simply he's got some free core strength stuff there,
So go and check it out, would be my recommendation. Right,
Hang on a second. What's the time? Oh, we got
heaps the time twenty eight minutes to five news talk
z'd be just before you go to next textraction. I've
just got one which is a very common issue. I'm
(22:09):
just going to read this text and we'll go to
our next to callers question. I'm in my late fifties,
one hundred kg trying to get back into running, but
constantly pull calf muscles. Is it a case of slowly slowly?
Or are there exercises I could be doing? Should be
doing all.
Speaker 3 (22:23):
Of the above. So you've got two main calf muscles.
You've got gastric Nemeus, which is a nice the twin
headed run that looks really good. And then there's a
deeper one beneath it called Celius. So gastric Nemeus crosses
the knee and it crosses the ankle. Celias only crosses
the ankle. So when you're running and your knee is
bent as you're coming through to push off, you're using
(22:45):
cilius more Now, studies have shown that celias has to
contend with six to eight times body weight loading per contact.
So if you're weighing one hundred kgs, that muscle needs
to be really, really strong. So I would do loads
and loads of calf strengthening. And when I say that
straight leg and bent knee, just rare start to load
(23:05):
that tissue up.
Speaker 6 (23:06):
Does walking, you know, doing significant amount of walking before
we start running, does that help strengthen those particular muscles.
Speaker 3 (23:12):
Not enough, And it's more stimulus than that radio.
Speaker 6 (23:15):
Okay, there you go, And I gather at a slightly
age related that blowing of the calf muscle, isn't it.
Speaker 3 (23:20):
Yeah? I mean that's why I'm not running because with
my neural tension, my calf keeps blowing. So it's a pain.
Speaker 6 (23:26):
Well, yeah, I read that tick stack, so I've got
a couple of calf muscles blown until I managed to
finally get through it, which was a great relief. Anyway, Right,
let's take some more calls.
Speaker 7 (23:35):
Peter High Yeah, Hi, gentlemen, I might be crutching at straws.
But I'm going to ask you guys, anyway, go for it.
I started running at the age of twelve and I
finished running at the age of ag that's eight years ago.
(23:57):
Simply because the back there's osteoarth riders in it, normal
ass riders, and I got terrific back pain, and I
just had to give it that. Now, you know, your
(24:18):
guess is a specialist person. So the doctor said to me,
I'm sorry, but you know, I suppose I'm asking for
your advarg.
Speaker 3 (24:29):
Yeah, my general advice. Peter. Well, the first thing I
would say is congratulations for getting sixty eight years worth
of running out of your body. That's very, very impressive.
For a start. If your doctor has advised that because
you've got a from the lumber spine, then it's not
not in your best interest to run, then it's not
(24:50):
for me to disagree with that. I would say, if
you can still walk, because as we get older, it
is important to still have contact with the ground like
ground reaction forces to maintain our bone density, which is
why running is just such a powerful tool for bone dense.
The only thing I would say, and it's not for
me to say this, in a direct advice perspective. But
(25:13):
if you can do little little walk runs or something
like that without getting any pain in your back afterwards,
then I would say go for it. But again if
you're maybe checking with your doctor on that front, yeah.
Speaker 7 (25:25):
Go on you because I can walk, I'll walk from
for your distance.
Speaker 2 (25:30):
Yeah.
Speaker 7 (25:31):
Being a runner, I mean.
Speaker 6 (25:34):
It sounds it sounds like it sounds like Peter, you're
also missing that sense of getting the air pumping through
your lungs. You know, that's sense of oxygen deficit and
feeling a bit puffed, which you get from running. Is
that what you miss?
Speaker 7 (25:47):
Yes, it's getting out on the road and challenge and
the wind and the shineing.
Speaker 6 (25:53):
Yeah, I'm just want you there, Peter, Greg is there?
Is it okay? If I mean when you're walking, if
you've shoven a few hills, that'll get the blood pumping.
Is that okay? With what Peter's described to you as is.
Speaker 3 (26:05):
I mean walking hells up and down not just up
up and down are very beneficial again, you know, the
making make your muscles work harder to walk up and
better for your bone density on the down phase. But again,
like going back to that running question, Peter, like if
you can do little short runs and make sure you're
taking little short steps and not big long loping strides. Again,
(26:27):
doctor needs to clear this. But if you can do
that without eliciting pain in your lower back, then my
advice would be give it a try, but you know,
seek seek medical advice on that first. But you know
there are so many benefits and keeping going with your running.
Speaker 7 (26:45):
Well, thank you very much, Yeah, thank.
Speaker 3 (26:50):
Well, pleasure, good luck.
Speaker 6 (26:51):
Actually, just before we go to just before you out
of the break, actually we'll come back and have a
chat about shoes as well. But we've got some more
calls lined up. By the way, I've been on how
to look at the introductory sort of the welcome page
to the free Core Strength thing, and it's I would
encourage people to look at it because I have never
seen a T shirt as orange as that since I
saw my last road code.
Speaker 3 (27:10):
So when I when I treat the cake as Alicia,
Alicia Hoskins who's in the K four K two, she
actually just caused me her little her little road cone
all the time. So it is it's it's just bring
I bring vitality to the day.
Speaker 6 (27:24):
It brings out the color in your skin too. That
is incredibly orange. You must have done some PHT shop
with that.
Speaker 3 (27:30):
I felt that websde it's twenty.
Speaker 6 (27:32):
Two minutes to five back in my.
Speaker 9 (27:37):
Early's lobby. That les Mary that.
Speaker 6 (27:59):
I always yes, Tira, that's an improvement. Thank you. On
the Christmas music front, well done. I eight one hundred
eight ten eighty. This is the health have on news talks.
There'll be Greg pain as my guest. We're talking about running,
getting back into it, maintaining it, all those things and
what are the what are the ways of making sure
you can enjoy running, not just you know, next week
(28:21):
or two, but for a longer time. I w eight
one hundred eight ten and eighty. Right, Pete, Hello, you know,
hey great?
Speaker 10 (28:28):
How are you?
Speaker 3 (28:28):
I'm very well, thanks Pete.
Speaker 2 (28:29):
How are you good?
Speaker 10 (28:31):
Yeah? I don't know what it is. Yeah, you're a
fuzzy theist.
Speaker 3 (28:35):
No no, no. I came from a biomechanics background, so
it's similar bit different.
Speaker 6 (28:39):
It's about that, it's about the science of movement.
Speaker 3 (28:41):
Yeah, that's exactly right.
Speaker 10 (28:43):
Yeah cool. I've had a few operations with my nave,
about four total MEE replacement done, plus they came up
a roof and bugging me ankle that really bad that
years ago, and now I'm just just starting to lay
there last year and maybe I'm still pretty full. I
don't walking, I do. I do a fevit of walking
(29:04):
a day. As I could say, I just noticed, like, yes,
so I couldn't hardly walk to my groin area like
you can walk. And yes, I couldn't hardly walk into
the day. It's really painful. Look there. What could that be.
Speaker 3 (29:19):
Sweeping generalization is when we see people who walk and
or run who start to get groin pain. One of
the first things that I look at is, and you
can actually check this yourself, is that if you're going
for a walk, and I strongly suggest doing this in
the privacy of your own home or backyard versus out
on the streets, but as you're walking and running, what
(29:41):
you should try and do is walk, put your fingertips
into the middle of your butt muscle. So you got
two butt muscles left and right glut max. So if
you put your fingertip into the belly of glut max
on each side, as soon as your foot touches the
ground when you're walking, that muscle should activate. Like if
you're just walking, sorry, if you're just standing there, you
can have your squeeze your butt muscles and turn them
(30:03):
on and turn them off. So when you walking, as
soon as your foot makes contact with the ground, that
corresponding butt muscle should turn on to pull the leg back. Now,
if it's not or if it's not doing enough work,
what can happen is you're inner thigh muscles, which are
called your adductors, can start to take over a little bit,
and the knee can start to drag in a little bit,
(30:24):
and you can get a little bit of discomfort up
around the inner groin. So that would be the first
thing that I would look at, and just making sure
also just to follow on, just making sure that when
you are walking, you know, you're nice and upright, you're
looking straight a here, you're not trying to look down
at the ground or anything like that. At Also, a nice, upright,
strong posture will help get balance around those key joints
(30:47):
that are responsible for movement.
Speaker 10 (30:51):
Yeah, it just seems weird because I couldn't hardly walk
on a damn thing.
Speaker 3 (30:57):
Yeah, if it gets progressively worse, most certainly get advice
or get assessments as to what's going on. But again,
just keeping yourself as strong as possible as paramount good stuff.
Speaker 10 (31:11):
Thank you very much of that. Thanks much appreciated, Thank you.
Speaker 7 (31:13):
My pleasure.
Speaker 6 (31:15):
News Talk, said B. By the way, breaking developing news
writers is reporting that Asad and Syria his rule has ended,
so big changes going on in there at more in
the news obviously on the hour at five o'clock News Talk,
said B. Bruce.
Speaker 2 (31:31):
Good Hey, guys, how are you Christmas? Guys? Like wise
and a good chat, Thank you very much. Hey, I
was just driving. I was listening to you with interest,
and I thought, well, my situation might be relevant because
I'm in my late fifties, reasonably sixty five kgs. I'm
a builder by trade, and about twenty years ago, whatever
I was running for, I used to run a lot
(31:52):
and I ran for about three hours and I just
broke my growing bone. I think they called it and
I did it.
Speaker 3 (31:59):
Yeah, sorry, carry out Yeah.
Speaker 2 (32:01):
And then I explained to the place that I had
spoken my right leg a couple of times, so it's
quite a bit short than my left. But I've since
I've gone back to try and run on the concrete.
It just doesn't work. I need to run on grass
or sands. That's okay, but is there any way do
I need to do I need to adjust my shoes
or what would you suggest? I would like to go
(32:21):
back to running on the concrete into town, whatever else.
Speaker 3 (32:24):
So if you can run on grass, so I'd be
very the first thing I'm going to say, and actually
this is the perfect season to be saying this, be
very careful running on sand, because that's when we start
to see a lot of people, particularly like those Christmas
Day or New Year's Day beach races, when you see
people out doing sprints on the sand, and that's when
you see Achilles blowing. Because when you're running on sand,
(32:45):
it actually makes your calf muscles work a lot harder.
So it's softer, which is good for your ground reaction forces,
but it does make those propulsive tissues work harder. Now,
if you're getting if you can run fairly pain free
on grass but not on concrete, that tells me that
it's a resilience issue within the key tissue. So I
(33:05):
would if you can one do some more strength around
the pelvis to keep those muscles as strong as you
possibly can. But also if you feel like you can
transition to do some walk runs, so don't think to yourself,
I can go and run on grass for ten minutes
pain free. I'm go and run on the concrete for
ten minutes. Go and run on the concrete for like
one minute and then walk for two minutes, and that
(33:27):
sort of thing. Try and build up the capacity, because
we do know from studies is that the tissue has
to work a lot harder on concrete. So that the
plan that I would suggest.
Speaker 2 (33:37):
Interesting good because I run on concrete for about half
a k then I do about five to six k's
on graphs. Yeah, and then I just hop back on
concrete and go home. That's fine, But so you're saying
you're suggesting that I should extend the time to run
on concrete. Is that correct?
Speaker 3 (33:49):
Well, just just build up very caf you like, just
look into like a walk run program just to get
that tissue stronger.
Speaker 2 (33:57):
Okay, sure, sure. And my point that one legs quite
a bit short and the other that's irrelevant.
Speaker 3 (34:02):
Would I would probably get advice from either a pediatrist
or a physio on that, depending on how long I mean.
It is quite normal to see people who are pain
free with a leg lengths discrepancy of up to a centimeter.
That is quite normal.
Speaker 2 (34:15):
Yeah, about one half to two centems that that's fine, Okay,
that's normal.
Speaker 3 (34:18):
Yeah, so it might pay to get a podietist and
maybe put a bit of a lift in that heel
or something like that. But again, that's how outside of
my scope. I'm sorry.
Speaker 6 (34:26):
Cheers, Bruce, thanks mate, No, thank you, guys, thank you,
thanks Matte. What about because again, I think we are
all intuitive, intuitive creatures, and so when we think, you know,
how running is the most natural thing in the world,
the other thought would be, well, running on concrete paths
and flat surfaces is not necessarily the most the way
(34:48):
we have run in the past, because we would have
been running sort of more like trail running. When it
comes to, you know, getting into the running, you best
to stick to a consistent surface, or is it better
to have something which maybe engages your stabilities, such as
running on an uneven t and forest tracks and things
like that, where you even if they're well trod, there's
(35:09):
still an element of just you constantly shifting. The load
is always subtly shifting.
Speaker 3 (35:15):
I'm a huge, huge believer in varying up your surfaces
and your environment as much as possible. If you only
run on the road. Your body becomes accustomed to running
on the road. We actually have seen over the years
it's very common to see people who run on their
treadmill or a treadmill in winter because they don't want
to run outside.
Speaker 6 (35:33):
I can't imagine that would be good for anything apart
from the heart rate.
Speaker 3 (35:37):
No, because I mean, there is benefit to running on
a treadmill, for sure, but you're running in a straight line.
It's a nice controlled environment. You go outside and you've
got to suddenly change direction. The body's not used to that,
so you've got to, as I say, I think if
you're even if you're a road running specialist or road
racing specialists, spend time on the trails because your ankles,
you know, you've got to work to your agility improves,
(35:59):
are sending, descending. All these things get much much benefit
from the those varying environments.
Speaker 6 (36:06):
Okay, good stuff. Look, we've got time to take a
call or to more. It's getting close to the news,
but we're with Greek Pain. It's a biomechanist at buy
asport buyasport dot co dot in z. Got lots of
text to get onto as well. It is coming up
to ten minutes to five News Talks.
Speaker 5 (36:19):
He'd be everybody's waiting for the Man with the bag
because Christmas is coming again. He's got a slave fool,
it's not gonna step full. He's got stuff to drop
that every stuff of the way. Everybody's waiting for the
Man with the bag because Christmas is coming again.
Speaker 4 (36:39):
You'll be here.
Speaker 6 (36:40):
Ah that now, that is my one of my favorite
Christmas albums. That's seth MacFarlane, believe it or not, the
creator of the Family guy, and he loves old fashioned
Sinatra esque sort of stuff. And he's got a couple
of Christmas albums and this one is called Oh, I
can't remember what it's called, but this is everyone who's
wunning for the Man with the bag. Do you like it?
Speaker 2 (36:58):
There?
Speaker 3 (36:58):
And he can sing it's all right?
Speaker 2 (37:00):
Eh yeah.
Speaker 6 (37:00):
In fact, I way prefer him to Booblaz way too
cheesyl for my taste.
Speaker 3 (37:05):
I'm miss Harry Connet Jr.
Speaker 6 (37:07):
Oh it's beginning to look like like Christmas. Yes, well,
actually I'll send that one to Tyr as well as
laid up at some stage. But anyway, he look, we
don't have much time left. Let's kind of Dave. Sorry, Dave,
we talked about Christmas songs. We should have been talking
about running.
Speaker 4 (37:20):
Chris as well. Christmas is great.
Speaker 6 (37:22):
You've got about two minutes.
Speaker 4 (37:25):
Nice one fifty five Harry, a little bit of extra weight.
Done a lot of trial running over the years, but
consistently pulled my calf muscles. So I sort of I'll
ease offs for a little bit and then I'll start
running again and in pain. It'll be one then the other.
I'm doing calf raises. I am stretching my calf muscles.
Speaker 3 (37:43):
But just to interrupt when you say you're you're doing
your strengthening your calf muscles, can you go into a
bit more depth on that please? What does that look? Great?
Speaker 2 (37:51):
Yeah for sure, Yeah for sure.
Speaker 4 (37:52):
So standing on the edge of a step, so I'll
just roiw my calf muscle down and then I'll just
left ride on up and I'll do that individually on
each carp Okay.
Speaker 3 (38:00):
Now you need to add and doing exactly the same
thing with your knees bent right, because that's the key
muscle that keeps blowing for runners. And without trying to
sound rude, if you can try and keep your weight
down that that is also you're talking to someone who's
not proud of their dad bod right now. But keeping
your weight down and strengthening the deep calf, like really
(38:22):
loaded up, get some weight, make it work really really hard.
That will be beneficial.
Speaker 4 (38:27):
Awesome stuff Christmas has coming. I'll truck it. My weight
down and I'll keep doing those car phrases.
Speaker 6 (38:32):
Dave, You've got it, Thanks to you, col Thank you
so much. Bye bye. Actually, got one quick text, how
would am heavier menopausal woman starting to get back into running?
About ten kg's overweight? Fun? It's so good for mental health.
Problem is I get sore shoulders from running. There's an
interesting one. We've got about one minute sore shoulders.
Speaker 3 (38:50):
So the one thing I would say running for post
menopausal woman is fantastic because it helps with bone density.
If you're getting sore shoulders, that would suggest that when
you're running, the shoulders elevating up a little bit too much.
So what I would suggest you do is, like imagine
you've got like your sternum or your breastplate is gently
being pulled up towards the sky, so that makes you
stand a little bit more upright. But when you with
(39:11):
your shoulder blades feel as though the base of your
shoulder blades are slightly connected together. That keeps the shoulders
in a better place, and it's more of a pivot
for the shoulders versus an up and down.
Speaker 6 (39:20):
I think sometimes it's almost about your attitude to the
way you're feeling as well, and I think you've almost
got to adopt this. You are a homer sapien. You're
an amazing specimen and have it and run with a
with a feeling of superiority that you've You're upright, you're
not knuckle dragon. Proud where you go, be proud.
Speaker 3 (39:37):
Be proud, proud. That's the proud and big compact.
Speaker 6 (39:41):
Hey, gosh, time flies, Mate, does great to have you
in the studio. Greg pain biasport dot co dot nzet.
If you want that cour stability, of course, you can
just go into his website and it's pretty easy to
link up to it. And that's a good way to
just at least prepare yourself, isn't it.
Speaker 3 (39:53):
That's where you that's where healthy movement starts.
Speaker 6 (39:56):
Excellent, and we'll be back, Thanks Greg, we'll catch up
in Merry Christmas.
Speaker 4 (39:59):
Mate.
Speaker 3 (40:00):
Likewise, thank you so much for having me, and thank
you for twenty twenty four.
Speaker 6 (40:03):
Yeah, and look forward to catching you next year and
anyway up next Max Whitehead's in the studio smart Money
having a chat about that. Well, we might throw in
the other do's and don'ts of the secret Sound of
course that could you get you in trouble, especially if
it's not really anonymous? Okay back soon. It is coming
in on news Time at five to to like three
minutes to five.
Speaker 1 (40:25):
For more from the Weekend Collective, listen live to news
Talks'd be weekends from three pm, or follow the podcast
on iHeartRadio
You're listening to the Weekend Collective podcast from News Talks
ed be you mean.
Speaker 2 (00:16):
It was as.
Speaker 3 (00:21):
Mister Brinch, you're bad bananas.
Speaker 4 (00:29):
With the gay black peas your power.
Speaker 3 (00:37):
You have poverty the sweets.
Speaker 5 (00:42):
Mister.
Speaker 6 (00:46):
Okay, look, we're gonna have to wear with Tyra about
because that wasn't exactly a celebratory Let's get into the
Christmas spirit thing. That's you're a Grench something by someone
Tyler the Creator or whatever. I apologize for that whose
spirits were just impinged in a negative way. But this
is the Weekend Collective, and so I'm just subtly sending
a single looking for something joyous and uplifting for the
(01:07):
next one. Now, by the way, at some stage we'll
play on Andrebacelli's a Deest Day for Dailys, which is
probably the most magnificent into the Christmas spirit, sort of
overwhelming symphonic choir set of Christmas song I could ever recommend. Anyway,
I'm signed to send me a crack at Tyre for
fun because she's got a sense of humor as well.
Didn't take yourself too seriously. This is the weekn Collective
(01:28):
and this is the Health Hub, and we're going to
be having a chat about well, a bunch of things,
but also he does tend to be an expert in
this sort of thing running. And his name is Greg
Pain and he's a sports biomechanist at BioSport and he's
with me now. Greg.
Speaker 3 (01:42):
Hi, Happy Sunday, Tim, Happy Sunday.
Speaker 6 (01:44):
Happy Sunday. Is how are you?
Speaker 3 (01:46):
I'm very well.
Speaker 6 (01:47):
Now, just quickly on your because I often refer people
to these articles and things on your website and BioSport,
but you've gotten some new thing of a jig going. Yes,
I think I'm a jig.
Speaker 3 (01:58):
We can be a little more specific, but no, I'm
very proud. I've launched my first BioSport app, and I've
launched an online course for regarding running efficiency called the
Efficient Runner. Very creative title, but it's literally been one
of those things that's been years in the making for me,
so I'm incredibly proud to get it out. It's basically
(02:20):
an enormous exercise library for runners of all backgrounds.
Speaker 6 (02:26):
To all sorts of goals and challenges and stuff as well.
Speaker 3 (02:29):
Yeah, to maintain really the evidence around how you manage
your running efficiency as a round and being as strong
as possible so as plyimetrics as resistance training, but there's
also an eight week course in there on how to
actually self assess your own gait. I teach you to
see what I see when I'm gate analyzing runners, and
you can go through like a corrective library to identify
which are the key exercises to help you become more
(02:51):
efficient and therefore less prone to injury, enjoy running, performance,
improves all these positive things. So it's a beast of
a course, but I'm incredibly proud of it.
Speaker 6 (03:00):
What do I call it? What do I look for?
Speaker 3 (03:01):
The efficient runner? Oh?
Speaker 6 (03:03):
Us not biaspot on bios. No, no, no, that's I
was googling. Okay, the efficient runner. There we go, that's
the there we go. Excellent.
Speaker 3 (03:11):
So this makes for stimulating radio tim.
Speaker 6 (03:13):
No, no, it's good. I'm going to check it out.
But because it's all about running and a lot of people,
we got the silly season coming up, and not everyone
wants to charge into the German things. But how come
if running has got to be it feels to me
intuitively as a human being that running is the most
natural form of exercise. I mean we evolved from you know,
(03:36):
at some stage we stood upright in the evolutionary process,
and then we learned to run and to hunt for
our food, and running feels it should be something we
just do intuitively, is it? Is it any long we
evolved away from that?
Speaker 3 (03:50):
But after walking, running is by a long shot the
most primal form of movement that everyone who has the
capability of standing up right should be able to do. Now,
the problem is with running versus walking walking sort running
is a foundly complex movement. If you're looking at particularly
dealing with a Western population who's maybe a little inactive,
(04:12):
sits a little bit too much, doesn't do enough strength work,
versus say, Western or third world cultures a sorry versus
third world not Western cultures where they are more active,
where they you know, don't have such a sedentary lifestyle,
they tend to be far less injury prone than we do.
So when it comes to when it comes to running,
(04:32):
the one thing that a new runner or someone who
is passionate about running should not do is just think
I'm just going to go and run. There are specific
exercises and there are certain considerations you should have in
order to reduce the likelihood of injury. And also, you know,
as I sort of saying before to enjoy the pleasure
or the joy that should be running.
Speaker 6 (04:55):
Age, of course is well less. It's more forgiving when
you're younger and less forgiven when you're older. So if
you're an eighteen year old, you're probably put on a
pair of sneaks in the way you go, unless you've
abused yourself terribly physically and overweight and totally said Andry,
you've been on the PlayStation for the last ten years.
Speaker 3 (05:11):
Yeah. So this we use a term now called training age,
which is a little more a little more specific. So
you and I similar age, you run a lot more.
There's a lot of grain in that here there tim
and it.
Speaker 6 (05:26):
Just drops out instead of bless.
Speaker 3 (05:29):
But I mean, like, you can have two people who
are of the same age. One's got a really high
training age, which basically means they've been a lot more active,
they run a lot more, they've done a lot more
training over their lifetime, versus the same person, sorry, same
age person who has not done a lot of running,
who has not done a lot of gym work or
whatever it might be. They've got a low training age.
So the way that you would get both of those
two counterintuitive.
Speaker 6 (05:51):
If I was fifty and I had a training age
of forty.
Speaker 3 (05:53):
No, no, it's not when you say high training age, it's
not an actual We're not trying to plug a number
into it. It's not a quantifiable, not a biological that
you have the body and face of fifty year old. No, absolutely,
not no, no, But it's it is how if someone does
have low training age, even if they are you know,
if you were dealing with a twenty year old had
(06:13):
been sedentary and had spent too much time you know,
during say COVID, inside gaming, not outdoing movement, trying to
get them into running as well would require some consideration
versus just saying, okay, you're twenty, go out and run,
as there is a likelihood that they would get injured.
Speaker 6 (06:30):
Okay, what is is training age and number? Then what
does it define?
Speaker 3 (06:36):
So it's very subjective, It is subjective, but it does it?
Speaker 6 (06:41):
Okay, So is as you more defined by words like
you have a low training age or high or actually
is there a number where they score you get or
something where it enables people to go okay, right, you
may be thirty five years old, but your score on
the training age is x. Or do they just say
so you're a mess? Kid, it's.
Speaker 3 (07:02):
A little more technic thankful you're a mess, but that
we don't we don't apply number to it. But if
you have two people who are looking at so getting
into a particular sport doesn't matter, whether it's cycling, running, swimming,
doesn't matter, what it is. You look at them as
individuals and say, well, because of your history you have,
this is the plan that you would follow. You could
(07:22):
probably start running fairly quickly and build up really quickly,
whereas if you've got a low training age and you
haven't had a lot of physical activity in your past,
you build up a lot slower. So, as I say,
it is subjective and that is where when you're working
with people in that space, their feedback to you and
sort of the.
Speaker 6 (07:38):
More of a it's more of a vibe.
Speaker 3 (07:40):
It is a vibe.
Speaker 6 (07:41):
I just like using that word.
Speaker 3 (07:43):
I'm not sure that a British journal of sports medicine
would call it a vibe, but for what we're talking about,
it's probably.
Speaker 6 (07:49):
An expression I've used on the show a little bit
ever since I because it's a reference to the castle.
It's the vibe you're on an Australian movie which in
a political interview I even managed to bring it into
that and my interviewee responded with a continuation of the quote,
but I mean vibees quite interesting, because yes, so it's
not something where you're going to get you're going to
feed your information into an app and it's going to say, right,
your training age is X. Yes, it's just basically we're
(08:12):
discussing you know, so, okay, what's an example of how
your training age, of what information you'd end up with
that would end up you telling them, well, ok, you're
thirty years old, but you've got a low training app
a very low training age, and therefore we're going to do.
Speaker 3 (08:28):
X so a really good, really good about it to
discuss us as thinking about we've got Christmas coming.
Speaker 6 (08:35):
Up, our training age is going to get lower just
by the belt of Christmas.
Speaker 3 (08:39):
Well, you could sort of tie that in slightly in
the sense of you're going away. Let's just say you're
going away on holiday. You've got three weeks off with
the family, no work, and you while you're away, you're
sitting by the beach or wherever it is that you're going,
and you become very sedentary. The one thing you don't
do is think to yourself well, I've been running three
times a week total kilometers of forty k's per week
(09:02):
up until coming away on holiday. Done nothing away on holiday,
So I can just start running back at forty k's
per week when you get back to work. Because the body,
the tissues become deconditioned. Now you're can apply that exact
same philosophy when you are trying to get someone in
to say, you know, a sport being cycling or running
being the most obvious because of ground reaction forces. And
(09:25):
as I say, it is subjective. And that's when treating
people who are building into their first event or trying
to achieve certain goal, it has to be a two
way communications street. And that is why I also when
you are treating people like that, it's never going to
be a broad brushstrokes. You never say well you're thirty five,
you're thirty five, all going to do this. You've got
(09:45):
to figure out what works best, what progressions regressions work
for those individuals.
Speaker 6 (09:51):
Okay, one of the things you mentioned at the start
when we're chatting about this. By the way, if you've
got any questions for Greg, you can get on the
blow at anytime. On eight one hundred and eighty ten
and eighty text nine nine two. He's not just a
biing mechanist for running, by the way, looks after all
sorts of sports people and some actually quite quite famous
ones who have done quite well. That's not a state
secret anyway. It's Lisa Carington you do some work with,
(10:12):
isn't it. That's right, not a state secret. Feel it
did feel like a state secret for a while, just
because I guess while getting rid of the Olympics and stuff,
you just keep you keep a level of confidence.
Speaker 3 (10:23):
And also I have to be very conscious of the
fact that within that team, I am one member within
a very big, very passionate team, and I'm not the
sort of person I'm very proud to say that I
work with Lisa and the other girls. I'll really be proud,
but I'm not taking any more credit for that I'm
Joe relative to the other members of the team, because we.
Speaker 6 (10:44):
All I would like to take odds at the tab
if that Lisa is going to compete at the next
Olympics and she's going to win gold, I reckon that'd
be a fantastic bet right now, because she's phenomenal.
Speaker 3 (10:53):
I have absolutely nothing to say about that one.
Speaker 6 (10:56):
Oh no, I don't. I didn't expect your comments that
would give us more trouble than you can possibly I
just reckon that's She's phenomenal, and and you know, I
always love it when people sort of look like they
might be retiring. It's like a back anyway. Hey, what
you mentioned about strengthening. Yes, okay, so let's say that
(11:18):
you know, someone needs to get into running, but it
has been a while between drinks and metaphorically speaking, what
sort of strengthening.
Speaker 3 (11:27):
So I work off of One of my taglines is,
you know, I strengthen runners, but not from the ground up.
Speaker 6 (11:35):
I work more.
Speaker 3 (11:36):
There's a term in movement mechanics called proximal to distal.
You now what that means is proximal as pelvic stability.
If your pelvis is stable, of course to it, if
you've got a strong, stable core, then everything above and
below are going to work a little more efficiently. So
I work when I'm treating runners, I start making sure
that they've got a nice stable pelvis, and then from
(11:57):
there you start building in body weight.
Speaker 6 (11:59):
How do you tell a running all the video?
Speaker 3 (12:04):
The running video them from side view and rear view.
And I also had to muscle balance testing, where I
use what's called a biofeedback, so it's almost like a
blood pressure cuff that you can put under their back
and under tummy and you can see just how stable
they are when you palpate, when you put your fingertips
on their tummy muscles, you can tell if someone is
stabilizing correctly or not. And then that way, when you
(12:25):
look back at the video and you can see their
pelvis moving too much. And this is all on the
efficient runner hashtage you're saying. You can you put it
all together. You can put two and two together and say, well,
your palvis is moving excessively. That's affecting your say hip extension,
a toe off, or you've got rib flare, or you've
got trunk rotation. Get the palvis more stable above and
below you're going to work more effectively. And then then
(12:48):
you start factoring in the specific exercises relative to their movement.
And I'm using inverted commas air air commas here their
movement faults.
Speaker 6 (12:57):
Wow, and it sounds really complicated, but it also sounds
I was going to say something really silly, just like
in credible be useful, but it does. It's fascinating. It
is because I'm I was just thinking from my ow
point of view, because I've got a nursing a bit
of an injury that's come from my physio. If my
physio was listening to this, she'd be like, you need
(13:18):
to go and see Greek again.
Speaker 3 (13:20):
Actually, I do have a free free course, do you yes?
And it's a core stability course. Takes you through everything
that I teach my athletes. So really free.
Speaker 6 (13:29):
And where do they find that?
Speaker 3 (13:30):
I'm a website just on the home page of by
a sport dot cod so for instance.
Speaker 6 (13:33):
So if you have detected, is it about core stability
or is it about does it also reveal this what
was that word proxroximal, proximal or something else?
Speaker 3 (13:44):
We have the proximal stability for distal mobility. So if
your pelvis is more stable everything above and below, so
your trunk and your legs are likely to work more efficiently.
Speaker 6 (13:55):
Is it just about stability? Is it also pick up
whether you're a bit out of whack? Because I just
think we're not all. I mean even a lot of
the things we do well. Ften people carry their bags
with one arm, they sit in one particular position. We're
not doesn't feel like most people would be totally symmetrical
in terms of their strengths.
Speaker 3 (14:11):
There's no such thing as perfectly symmetrical. No, absolutely not.
One of my pet peeves is when I see people
coming to see me and they get all upset because
they've been to see a practitioner of some background and
they've said, oh, they've had them lying on a table
and looked at their legs and said, well, your legs
are you've got a leg lengths discrepancy while they're wearing shoes.
Therefore your palvis is imbalanced. Therefore you've got to keep
(14:33):
coming back and seeing me. And that's complete garbage.
Speaker 6 (14:35):
Okay, we going to take your calls. It's eight hundred
eighty ten eighty. If you are or you're wanting to
get back into running, you've got any questions, even if
it comes down to things like what sort of shoes
should you wear on? Actually, because i'll do this text
before we go to the break, somebody said, remember our ancestors,
because we were talking about evolution, I guess our ancestors
(14:56):
probably only weighed fifty to seventy kilos at the most.
Therefore they could run a lot easier and Further, is
that a factor the fact that the modern human being
as basically for sure, we're bigger, yeah, I mean, and
and have our systems adapted as much as they should
have to the fact we're twenty or thirty kilos heavier
than even just a few generations ago.
Speaker 3 (15:16):
We're definitely heavier and western is I mean, there is
no correlation that says that sitting is bad for you.
Sitting for extended periods of time is bad for you posturally.
But because we sit for long periods of time, and
as we put on weight, particularly men more so than women,
our center of mass goes further forward like your tummy
protrude protrudes, So that's going to negatively effect your running
(15:37):
efficiency and running economy. So yes, I do agree with
that for sure.
Speaker 6 (15:41):
Okay, we like your calls. Eight hundred and eighty ten
eighty text nine two nine two. My guests Greg Pain,
he's a sports biomechanist at BioSport, needs with us until
until five o'clock, so you can give us a call.
Any questions you've got about just getting back into it,
easing back into it. You've got a persistent problem that's
niggling that you might be han't got over. I don't know.
(16:01):
We might be able to offer shed some light on it.
Give us a call. We'll be back in just a moment.
It's twenty two and a half past four, and welcome
(16:40):
back to the Health of I'm Tim Beverage. My guest
Greek Pain. He's a sports biomechanist at Buy a Sport.
You can check him out by not check him out,
check out his work it by support dot Cota and
zaid check him out. I've got some terrible slips at
the Timeue anyway, talking about running, and you know you
want to get back into it. You want to Maybe
you've got a persistent injury that's niggling you, maybe you
got into it too much or anything. Questions you might
(17:02):
have enough question about shrews because actually, to be honest,
the answer on shoes is you've got to get a
really good pair. And probably I'm just I'm probably going
to be interrupted by Greek here, but this is based
on his advice get a really good pair of shoes
and don't wear them for five years. You know, I
have to turn them over everything again, don't you. Greg.
Speaker 3 (17:22):
I thought you're going to say go and get some
cab and plates. Then I was going to get a
little bit grumpy.
Speaker 6 (17:25):
T I'll see your passive aggressive side or just plain aggressive.
I don't know, not me. Ken Hello, Hi, Hi, Ken Hello, Hello.
Speaker 7 (17:37):
Yeah.
Speaker 8 (17:38):
I'm wondering if you got to help. I've I've been
running in my seventies. I've been running about forty years
at least. Are wear good shoes, so I've got change
some regularly, probably around maybe about thirty five days a week,
six k, sometimes a little bit more. But I've learn this.
(17:59):
Over the last couple of years. I've been getting tingling,
numb feet, griforming europathy, and I'm wondering if that could
be due to sort of impact on the spinal cord
or something like that.
Speaker 3 (18:13):
Possibly. The only thing that I would say is if
you can get a video. This is a sweeping generalized answer,
by the way, so you know, if you are getting
numbness in the feet, I would certainly get that assessed
and you don't let it progress. But the one thing
I would say is if you can get a video
of you taken when you're running side on. There are
(18:35):
two things I would look at. I would look at.
In fact, Tim and I were just discussing this off here,
I would look at this the amount of sway within
your back is and how arched is your lower back,
which therefore means how tipped forward is your pelvis. Now
I will say there is no one number we're not
looking at. X amount of degrees of pelvic tilt is
the correct amount of pelvic tilt for everybody. But if
(18:57):
your pelvis is tipped too far forward, that can impact
the signaling of the nerves coming out of your lower
back and potentially down through your glutes as well. So
that was that's one thing I would look at. The
Other thing i'd make sure is that you're not overstriding.
So I mean, you've got a very high training agent,
you've been running for a long time, that's which is fantastic,
(19:17):
But make sure that your cadence is fairly high, because
if you're overstriding and there is some sort of what
we call neural tension or your sidic nerve can be
a little bit tight, that in itself can cause problems
as well. So those would be the two things I
would look at. But if you have access to a
good physio, then I would certainly get that investigated, because
you know, you don't want to have numb feet, particularly
(19:40):
when when you're running as well, there's a whole associated
it with the fact that it's none We don't want
tripping falls and all these sorts of things to be
a problem as well.
Speaker 8 (19:48):
Yeah yeah, yeah, yeah, okay, Yeah, it's not so much
the numb I'm all sort of just like singly depends
on needle that sort of thing.
Speaker 3 (19:56):
So those would be the two things I would look
at you. Whether you've got an excessive pelvic tilt and
possibly overstriding as well.
Speaker 6 (20:02):
Do you do any other strength exercise or care strength training? Ken,
Do you do anything outside of the runner?
Speaker 8 (20:09):
No, I satisfy myself with Okay, that's the runs over
the sex size.
Speaker 4 (20:14):
For the day.
Speaker 3 (20:16):
So I've got I've got neural tension. I had back
surgery ten years ago. It wasn't a success, and I've
still got neural tension now. And I know from my
brother is a physio in Melbourne, and the one thing
that we discussed when he was over here last was
just the importance of say, doing something like a really
slow deadlift. There's really good, really good advice online because
(20:36):
a nice slow deadlift will very very slowly and gently
stretch that neural tissue in the back of your legs,
So that is something that I would look at as well.
Speaker 6 (20:45):
Just while Kin's there, the core streets stuff you were
talking about that you are offer, just the free core
streets stuff. Would that be of benefit to someone like
Ken to do once or twice a week.
Speaker 3 (20:55):
Because what is really important when you're running is making
sure that your pelvis one is stable so it's not
shifting all over the place, but two that you the
curvature in your lumber spine. You know, your lower back
curvature is not excessively curved, but we want to curve
that's normal. But by using your core abs in the
correct manner, which is the tricky part, that can help
(21:18):
to affect your public shelt and therefore unload that neural tissue.
Speaker 6 (21:21):
Okay, you can. I've have to do a little bit
of You might have to substitute one of the one
or two of those days some core strength.
Speaker 5 (21:29):
Yeah, yeah, maybe he's not going to do.
Speaker 8 (21:32):
Maybe I do sit up. I have to say, guys,
I do sit up.
Speaker 3 (21:38):
You know, situps, not coustability exercises. I'm sorry, Kim, there
are better things you could be doing, so go and
check out. But doing something is better than nothing. I'm
the first of you there.
Speaker 6 (21:47):
Thanks Ken, Go and check out biasport dot car and said,
I'm not giving Greek free advertising anything on that. It's
just simply he's got some free core strength stuff there,
So go and check it out, would be my recommendation. Right,
Hang on a second. What's the time? Oh, we got
heaps the time twenty eight minutes to five news talk
z'd be just before you go to next textraction. I've
just got one which is a very common issue. I'm
(22:09):
just going to read this text and we'll go to
our next to callers question. I'm in my late fifties,
one hundred kg trying to get back into running, but
constantly pull calf muscles. Is it a case of slowly slowly?
Or are there exercises I could be doing? Should be
doing all.
Speaker 3 (22:23):
Of the above. So you've got two main calf muscles.
You've got gastric Nemeus, which is a nice the twin
headed run that looks really good. And then there's a
deeper one beneath it called Celius. So gastric Nemeus crosses
the knee and it crosses the ankle. Celias only crosses
the ankle. So when you're running and your knee is
bent as you're coming through to push off, you're using
(22:45):
cilius more Now, studies have shown that celias has to
contend with six to eight times body weight loading per contact.
So if you're weighing one hundred kgs, that muscle needs
to be really, really strong. So I would do loads
and loads of calf strengthening. And when I say that
straight leg and bent knee, just rare start to load
(23:05):
that tissue up.
Speaker 6 (23:06):
Does walking, you know, doing significant amount of walking before
we start running, does that help strengthen those particular muscles.
Speaker 3 (23:12):
Not enough, And it's more stimulus than that radio.
Speaker 6 (23:15):
Okay, there you go, And I gather at a slightly
age related that blowing of the calf muscle, isn't it.
Speaker 3 (23:20):
Yeah? I mean that's why I'm not running because with
my neural tension, my calf keeps blowing. So it's a pain.
Speaker 6 (23:26):
Well, yeah, I read that tick stack, so I've got
a couple of calf muscles blown until I managed to
finally get through it, which was a great relief. Anyway, Right,
let's take some more calls.
Speaker 7 (23:35):
Peter High Yeah, Hi, gentlemen, I might be crutching at straws.
But I'm going to ask you guys, anyway, go for it.
I started running at the age of twelve and I
finished running at the age of ag that's eight years ago.
(23:57):
Simply because the back there's osteoarth riders in it, normal
ass riders, and I got terrific back pain, and I
just had to give it that. Now, you know, your
(24:18):
guess is a specialist person. So the doctor said to me,
I'm sorry, but you know, I suppose I'm asking for
your advarg.
Speaker 3 (24:29):
Yeah, my general advice. Peter. Well, the first thing I
would say is congratulations for getting sixty eight years worth
of running out of your body. That's very, very impressive.
For a start. If your doctor has advised that because
you've got a from the lumber spine, then it's not
not in your best interest to run, then it's not
(24:50):
for me to disagree with that. I would say, if
you can still walk, because as we get older, it
is important to still have contact with the ground like
ground reaction forces to maintain our bone density, which is
why running is just such a powerful tool for bone dense.
The only thing I would say, and it's not for
me to say this, in a direct advice perspective. But
(25:13):
if you can do little little walk runs or something
like that without getting any pain in your back afterwards,
then I would say go for it. But again if
you're maybe checking with your doctor on that front, yeah.
Speaker 7 (25:25):
Go on you because I can walk, I'll walk from
for your distance.
Speaker 2 (25:30):
Yeah.
Speaker 7 (25:31):
Being a runner, I mean.
Speaker 6 (25:34):
It sounds it sounds like it sounds like Peter, you're
also missing that sense of getting the air pumping through
your lungs. You know, that's sense of oxygen deficit and
feeling a bit puffed, which you get from running. Is
that what you miss?
Speaker 7 (25:47):
Yes, it's getting out on the road and challenge and
the wind and the shineing.
Speaker 6 (25:53):
Yeah, I'm just want you there, Peter, Greg is there?
Is it okay? If I mean when you're walking, if
you've shoven a few hills, that'll get the blood pumping.
Is that okay? With what Peter's described to you as is.
Speaker 3 (26:05):
I mean walking hells up and down not just up
up and down are very beneficial again, you know, the
making make your muscles work harder to walk up and
better for your bone density on the down phase. But again,
like going back to that running question, Peter, like if
you can do little short runs and make sure you're
taking little short steps and not big long loping strides. Again,
(26:27):
doctor needs to clear this. But if you can do
that without eliciting pain in your lower back, then my
advice would be give it a try, but you know,
seek seek medical advice on that first. But you know
there are so many benefits and keeping going with your running.
Speaker 7 (26:45):
Well, thank you very much, Yeah, thank.
Speaker 3 (26:50):
Well, pleasure, good luck.
Speaker 6 (26:51):
Actually, just before we go to just before you out
of the break, actually we'll come back and have a
chat about shoes as well. But we've got some more
calls lined up. By the way, I've been on how
to look at the introductory sort of the welcome page
to the free Core Strength thing, and it's I would
encourage people to look at it because I have never
seen a T shirt as orange as that since I
saw my last road code.
Speaker 3 (27:10):
So when I when I treat the cake as Alicia,
Alicia Hoskins who's in the K four K two, she
actually just caused me her little her little road cone
all the time. So it is it's it's just bring
I bring vitality to the day.
Speaker 6 (27:24):
It brings out the color in your skin too. That
is incredibly orange. You must have done some PHT shop
with that.
Speaker 3 (27:30):
I felt that websde it's twenty.
Speaker 6 (27:32):
Two minutes to five back in my.
Speaker 9 (27:37):
Early's lobby. That les Mary that.
Speaker 6 (27:59):
I always yes, Tira, that's an improvement. Thank you. On
the Christmas music front, well done. I eight one hundred
eight ten eighty. This is the health have on news talks.
There'll be Greg pain as my guest. We're talking about running,
getting back into it, maintaining it, all those things and
what are the what are the ways of making sure
you can enjoy running, not just you know, next week
(28:21):
or two, but for a longer time. I w eight
one hundred eight ten and eighty. Right, Pete, Hello, you know,
hey great?
Speaker 10 (28:28):
How are you?
Speaker 3 (28:28):
I'm very well, thanks Pete.
Speaker 2 (28:29):
How are you good?
Speaker 10 (28:31):
Yeah? I don't know what it is. Yeah, you're a
fuzzy theist.
Speaker 3 (28:35):
No no, no. I came from a biomechanics background, so
it's similar bit different.
Speaker 6 (28:39):
It's about that, it's about the science of movement.
Speaker 3 (28:41):
Yeah, that's exactly right.
Speaker 10 (28:43):
Yeah cool. I've had a few operations with my nave,
about four total MEE replacement done, plus they came up
a roof and bugging me ankle that really bad that
years ago, and now I'm just just starting to lay
there last year and maybe I'm still pretty full. I
don't walking, I do. I do a fevit of walking
(29:04):
a day. As I could say, I just noticed, like, yes,
so I couldn't hardly walk to my groin area like
you can walk. And yes, I couldn't hardly walk into
the day. It's really painful. Look there. What could that be.
Speaker 3 (29:19):
Sweeping generalization is when we see people who walk and
or run who start to get groin pain. One of
the first things that I look at is, and you
can actually check this yourself, is that if you're going
for a walk, and I strongly suggest doing this in
the privacy of your own home or backyard versus out
on the streets, but as you're walking and running, what
(29:41):
you should try and do is walk, put your fingertips
into the middle of your butt muscle. So you got
two butt muscles left and right glut max. So if
you put your fingertip into the belly of glut max
on each side, as soon as your foot touches the
ground when you're walking, that muscle should activate. Like if
you're just walking, sorry, if you're just standing there, you
can have your squeeze your butt muscles and turn them
(30:03):
on and turn them off. So when you walking, as
soon as your foot makes contact with the ground, that
corresponding butt muscle should turn on to pull the leg back. Now,
if it's not or if it's not doing enough work,
what can happen is you're inner thigh muscles, which are
called your adductors, can start to take over a little bit,
and the knee can start to drag in a little bit,
(30:24):
and you can get a little bit of discomfort up
around the inner groin. So that would be the first
thing that I would look at, and just making sure
also just to follow on, just making sure that when
you are walking, you know, you're nice and upright, you're
looking straight a here, you're not trying to look down
at the ground or anything like that. At Also, a nice, upright,
strong posture will help get balance around those key joints
(30:47):
that are responsible for movement.
Speaker 10 (30:51):
Yeah, it just seems weird because I couldn't hardly walk
on a damn thing.
Speaker 3 (30:57):
Yeah, if it gets progressively worse, most certainly get advice
or get assessments as to what's going on. But again,
just keeping yourself as strong as possible as paramount good stuff.
Speaker 10 (31:11):
Thank you very much of that. Thanks much appreciated, Thank you.
Speaker 7 (31:13):
My pleasure.
Speaker 6 (31:15):
News Talk, said B. By the way, breaking developing news
writers is reporting that Asad and Syria his rule has ended,
so big changes going on in there at more in
the news obviously on the hour at five o'clock News Talk,
said B. Bruce.
Speaker 2 (31:31):
Good Hey, guys, how are you Christmas? Guys? Like wise
and a good chat, Thank you very much. Hey, I
was just driving. I was listening to you with interest,
and I thought, well, my situation might be relevant because
I'm in my late fifties, reasonably sixty five kgs. I'm
a builder by trade, and about twenty years ago, whatever
I was running for, I used to run a lot
(31:52):
and I ran for about three hours and I just
broke my growing bone. I think they called it and
I did it.
Speaker 3 (31:59):
Yeah, sorry, carry out Yeah.
Speaker 2 (32:01):
And then I explained to the place that I had
spoken my right leg a couple of times, so it's
quite a bit short than my left. But I've since
I've gone back to try and run on the concrete.
It just doesn't work. I need to run on grass
or sands. That's okay, but is there any way do
I need to do I need to adjust my shoes
or what would you suggest? I would like to go
(32:21):
back to running on the concrete into town, whatever else.
Speaker 3 (32:24):
So if you can run on grass, so I'd be
very the first thing I'm going to say, and actually
this is the perfect season to be saying this, be
very careful running on sand, because that's when we start
to see a lot of people, particularly like those Christmas
Day or New Year's Day beach races, when you see
people out doing sprints on the sand, and that's when
you see Achilles blowing. Because when you're running on sand,
(32:45):
it actually makes your calf muscles work a lot harder.
So it's softer, which is good for your ground reaction forces,
but it does make those propulsive tissues work harder. Now,
if you're getting if you can run fairly pain free
on grass but not on concrete, that tells me that
it's a resilience issue within the key tissue. So I
(33:05):
would if you can one do some more strength around
the pelvis to keep those muscles as strong as you
possibly can. But also if you feel like you can
transition to do some walk runs, so don't think to yourself,
I can go and run on grass for ten minutes
pain free. I'm go and run on the concrete for
ten minutes. Go and run on the concrete for like
one minute and then walk for two minutes, and that
(33:27):
sort of thing. Try and build up the capacity, because
we do know from studies is that the tissue has
to work a lot harder on concrete. So that the
plan that I would suggest.
Speaker 2 (33:37):
Interesting good because I run on concrete for about half
a k then I do about five to six k's
on graphs. Yeah, and then I just hop back on
concrete and go home. That's fine, But so you're saying
you're suggesting that I should extend the time to run
on concrete. Is that correct?
Speaker 3 (33:49):
Well, just just build up very caf you like, just
look into like a walk run program just to get
that tissue stronger.
Speaker 2 (33:57):
Okay, sure, sure. And my point that one legs quite
a bit short and the other that's irrelevant.
Speaker 3 (34:02):
Would I would probably get advice from either a pediatrist
or a physio on that, depending on how long I mean.
It is quite normal to see people who are pain
free with a leg lengths discrepancy of up to a centimeter.
That is quite normal.
Speaker 2 (34:15):
Yeah, about one half to two centems that that's fine, Okay,
that's normal.
Speaker 3 (34:18):
Yeah, so it might pay to get a podietist and
maybe put a bit of a lift in that heel
or something like that. But again, that's how outside of
my scope. I'm sorry.
Speaker 6 (34:26):
Cheers, Bruce, thanks mate, No, thank you, guys, thank you,
thanks Matte. What about because again, I think we are
all intuitive, intuitive creatures, and so when we think, you know,
how running is the most natural thing in the world,
the other thought would be, well, running on concrete paths
and flat surfaces is not necessarily the most the way
(34:48):
we have run in the past, because we would have
been running sort of more like trail running. When it
comes to, you know, getting into the running, you best
to stick to a consistent surface, or is it better
to have something which maybe engages your stabilities, such as
running on an uneven t and forest tracks and things
like that, where you even if they're well trod, there's
(35:09):
still an element of just you constantly shifting. The load
is always subtly shifting.
Speaker 3 (35:15):
I'm a huge, huge believer in varying up your surfaces
and your environment as much as possible. If you only
run on the road. Your body becomes accustomed to running
on the road. We actually have seen over the years
it's very common to see people who run on their
treadmill or a treadmill in winter because they don't want
to run outside.
Speaker 6 (35:33):
I can't imagine that would be good for anything apart
from the heart rate.
Speaker 3 (35:37):
No, because I mean, there is benefit to running on
a treadmill, for sure, but you're running in a straight line.
It's a nice controlled environment. You go outside and you've
got to suddenly change direction. The body's not used to that,
so you've got to, as I say, I think if
you're even if you're a road running specialist or road
racing specialists, spend time on the trails because your ankles,
you know, you've got to work to your agility improves,
(35:59):
are sending, descending. All these things get much much benefit
from the those varying environments.
Speaker 6 (36:06):
Okay, good stuff. Look, we've got time to take a
call or to more. It's getting close to the news,
but we're with Greek Pain. It's a biomechanist at buy
asport buyasport dot co dot in z. Got lots of
text to get onto as well. It is coming up
to ten minutes to five News Talks.
Speaker 5 (36:19):
He'd be everybody's waiting for the Man with the bag
because Christmas is coming again. He's got a slave fool,
it's not gonna step full. He's got stuff to drop
that every stuff of the way. Everybody's waiting for the
Man with the bag because Christmas is coming again.
Speaker 4 (36:39):
You'll be here.
Speaker 6 (36:40):
Ah that now, that is my one of my favorite
Christmas albums. That's seth MacFarlane, believe it or not, the
creator of the Family guy, and he loves old fashioned
Sinatra esque sort of stuff. And he's got a couple
of Christmas albums and this one is called Oh, I
can't remember what it's called, but this is everyone who's
wunning for the Man with the bag. Do you like it?
Speaker 2 (36:58):
There?
Speaker 3 (36:58):
And he can sing it's all right?
Speaker 2 (37:00):
Eh yeah.
Speaker 6 (37:00):
In fact, I way prefer him to Booblaz way too
cheesyl for my taste.
Speaker 3 (37:05):
I'm miss Harry Connet Jr.
Speaker 6 (37:07):
Oh it's beginning to look like like Christmas. Yes, well,
actually I'll send that one to Tyr as well as
laid up at some stage. But anyway, he look, we
don't have much time left. Let's kind of Dave. Sorry, Dave,
we talked about Christmas songs. We should have been talking
about running.
Speaker 4 (37:20):
Chris as well. Christmas is great.
Speaker 6 (37:22):
You've got about two minutes.
Speaker 4 (37:25):
Nice one fifty five Harry, a little bit of extra weight.
Done a lot of trial running over the years, but
consistently pulled my calf muscles. So I sort of I'll
ease offs for a little bit and then I'll start
running again and in pain. It'll be one then the other.
I'm doing calf raises. I am stretching my calf muscles.
Speaker 3 (37:43):
But just to interrupt when you say you're you're doing
your strengthening your calf muscles, can you go into a
bit more depth on that please? What does that look? Great?
Speaker 2 (37:51):
Yeah for sure, Yeah for sure.
Speaker 4 (37:52):
So standing on the edge of a step, so I'll
just roiw my calf muscle down and then I'll just
left ride on up and I'll do that individually on
each carp Okay.
Speaker 3 (38:00):
Now you need to add and doing exactly the same
thing with your knees bent right, because that's the key
muscle that keeps blowing for runners. And without trying to
sound rude, if you can try and keep your weight
down that that is also you're talking to someone who's
not proud of their dad bod right now. But keeping
your weight down and strengthening the deep calf, like really
(38:22):
loaded up, get some weight, make it work really really hard.
That will be beneficial.
Speaker 4 (38:27):
Awesome stuff Christmas has coming. I'll truck it. My weight
down and I'll keep doing those car phrases.
Speaker 6 (38:32):
Dave, You've got it, Thanks to you, col Thank you
so much. Bye bye. Actually, got one quick text, how
would am heavier menopausal woman starting to get back into running?
About ten kg's overweight? Fun? It's so good for mental health.
Problem is I get sore shoulders from running. There's an
interesting one. We've got about one minute sore shoulders.
Speaker 3 (38:50):
So the one thing I would say running for post
menopausal woman is fantastic because it helps with bone density.
If you're getting sore shoulders, that would suggest that when
you're running, the shoulders elevating up a little bit too much.
So what I would suggest you do is, like imagine
you've got like your sternum or your breastplate is gently
being pulled up towards the sky, so that makes you
stand a little bit more upright. But when you with
(39:11):
your shoulder blades feel as though the base of your
shoulder blades are slightly connected together. That keeps the shoulders
in a better place, and it's more of a pivot
for the shoulders versus an up and down.
Speaker 6 (39:20):
I think sometimes it's almost about your attitude to the
way you're feeling as well, and I think you've almost
got to adopt this. You are a homer sapien. You're
an amazing specimen and have it and run with a
with a feeling of superiority that you've You're upright, you're
not knuckle dragon. Proud where you go, be proud.
Speaker 3 (39:37):
Be proud, proud. That's the proud and big compact.
Speaker 6 (39:41):
Hey, gosh, time flies, Mate, does great to have you
in the studio. Greg pain biasport dot co dot nzet.
If you want that cour stability, of course, you can
just go into his website and it's pretty easy to
link up to it. And that's a good way to
just at least prepare yourself, isn't it.
Speaker 3 (39:53):
That's where you that's where healthy movement starts.
Speaker 6 (39:56):
Excellent, and we'll be back, Thanks Greg, we'll catch up
in Merry Christmas.
Speaker 4 (39:59):
Mate.
Speaker 3 (40:00):
Likewise, thank you so much for having me, and thank
you for twenty twenty four.
Speaker 6 (40:03):
Yeah, and look forward to catching you next year and
anyway up next Max Whitehead's in the studio smart Money
having a chat about that. Well, we might throw in
the other do's and don'ts of the secret Sound of
course that could you get you in trouble, especially if
it's not really anonymous? Okay back soon. It is coming
in on news Time at five to to like three
minutes to five.
Speaker 1 (40:25):
For more from the Weekend Collective, listen live to news
Talks'd be weekends from three pm, or follow the podcast
on iHeartRadio
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com