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Episode Summary

In this thought-provoking episode, Brodie Sharpe sits down with Dr. Heather Hausenblas to explore the concept of exercise addiction and its potential impact on runners. They discuss how to differentiate between a healthy commitment to exercise and addiction, the psychological and physical consequences of overtraining, and strategies to maintain balance. Packed with research insights and actionable tips, this episode is a must-listen for any recreational runner looking to train smarter, perform better, and reduce the risk of injury.

Guest Bio

Dr. Heather Hausenblas is a renowned expert in physical activity, health, and aging. Currently a faculty member at Jacksonville University's School of Applied Health Science, Heather has co-authored six books and published over 100 scientific papers. Her research focuses on the effects of exercise and diet on body image, mood, adherence, and quality of life. Over the past 25 years, she has extensively studied the continuum of exercise behaviour, from sedentary lifestyles to excessive exercise and addiction.

Key Topics Covered

• Understanding Exercise Addiction
  • How to identify the tipping point between healthy commitment and addiction.
  • The potential physical and psychological consequences of overtraining.
• Personality Traits & Risk Factors
  • Common personality traits associated with exercise addiction.
  • How social media, fitness devices, and external pressures contribute to unhealthy exercise habits.
• Recognizing the Signs
  • Self-reflective questions to assess your relationship with exercise.
  • How to spot signs of addiction in yourself or others, including withdrawal symptoms and life disruptions.
• Strategies for Balance
  • Reframing exercise goals for a healthier mindset.
  • The importance of professional counselling and seeking support.

Key Takeaways

1. Exercise addiction is rare but real. It affects 1-3% of regular exercisers and can lead to significant physical and mental health issues if left unchecked.
2. Balance is crucial. Signs of addiction include exercising through injuries, sacrificing personal or professional commitments, and an inability to take rest days.
3. Social media and fitness devices can be double-edged swords. While they can motivate, they may also perpetuate harmful behaviours.
4. Self-awareness is key. Regularly reflect on your habits and ask whether your exercise routines are enhancing or hindering your overall quality of life.
5. Seek professional help if needed. If you or someone you know struggles to balance exercise with other life priorities, a clinical mental health counsellor can provide support.

Resources Mentioned

• Exercise Addiction Inventory (EAI): A brief, validated tool to assess risk for exercise addiction.
• Exercise Dependence Scale (EDS): A comprehensive self-report measure for identifying exercise addiction.

Actionable Next Steps

1. Reflect on your habits. Use the questions posed in this episode to assess whether your exercise routine is balanced.
2. Share this episode. Help raise awareness of exercise addiction among your running friends and community.
3. Explore the resources. Check out the EAI and EDS tools to better understand the risk factors.

Get Access to Brodie's Running Research Database!

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For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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Episode Title: What Separates Everyday Runners from the Pros? with John Hawley

Guest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research Program

Episode Summary: In this episode, we dive into the physiology of what distinguishes elite marathoners from recreational runners with Professor John Hawley, an expert in exercise nutrition research. Professor Hawley discusses his recent research papers, A Race Within a Race: Starting Together, Finishing Apart, and The Molecular Athlete: Exercise Physiology from Mechanisms to Medals, covering key insights into performance, training adaptations, and race day strategies. Whether you're aiming to improve your race time or curious about the science behind high-level athleticism, this episode is packed with valuable insights.

What You Will Learn by Listening:

1. Key physiological differences between elite and recreational runners
2. The role of VO2 max and genetic factors in performance
3. How mitochondria and cardiovascular adaptations contribute to endurance
4. Why lactate threshold matters and how it affects your race pace
5. Practical tips for improving running economy and efficiency
6. The importance of self-reflection in identifying personal performance limitations
7. Training intensity distribution – how elites balance volume and speed
8. Nutrition and fueling strategies critical for marathon performance
9. The role of tendon stiffness, muscle fiber type, and biomechanics in efficient running
10. Impact of modern running shoes on race performance
11. Insights into gut microbiome, sleep, and recovery for athletic health
12. Tips for recreational runners on building volume, managing intensity, and enjoying the journey of training

Resources Mentioned:

• The Molecular Athlete research paper
• A Race Within a Race (available in the research database folder for subscribers)

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- The Run Smarter Book 📖
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Episode Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance.

He discusses two key studies:
1.) Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis
2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review

The conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.

Key Takeaways:

1. Vitamin C and Tendon Health: Vitamin C plays a crucial role in collagen synthesis, which is essential for tendon repair and recovery. Collagen makes up 60-75% of tendons, making its synthesis critical for both injury recovery and performance enhancement.
2. Research Insights:
   • A 2017 study found that supplementing with Vitamin C-enriched gelatin before intermittent exercise doubled collagen synthesis in participants, suggesting a potential benefit for injury prevention and tissue repair.
   • A scoping review on Vitamin C’s role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.
3. Practical Application:
   • While there isn’t a definitive recommendation on the optimal dosage or timing of Vitamin C for tendon recovery, the studies suggest considering Vitamin C-enriched supplements, especially for athletes under intense training or those dealing with tendinopathies.
   • Other factors like proper nutrition, rest, and reducing alcohol intake are also critical for maximizing tendon recovery.

Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.

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