Today's episode is all about intrinsic vs extrinsic motivation and reward.
The books I mentioned are https://www.nirandfar.com/hooked/ and https://www.nirandfar.com/indistractable/
The other thing that can help maintain motivation is goal events. Having an event in the future is a great way of shifting your mindset to longer term planning.
When something becomes longer term and part of your habit it will begin to become part of your identity. When something becomes your identity it makes doing the activity a natural part of your day.
My new podcast - https://anchor.fm/thingiwishmypatientsknew
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**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
Choosing which sneakers to buy with STEPN is a big decision but another big decision is which IRL shoes to buy.
In today's episode, I give a big overview of the big factors to consider when choosing your running shoes.
This topic was in response to a question I had on the STEPN Injury Prevention Facebook Group and after making a shoe decision that led to injuring myself.
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
Today, after injury myself quite badly last night, I talk about what to do when you have got an acute/traumatic injury.
The conventional wisdom or RICE - Rest, Ice, Compress and Elevate has changed and been updated. PEACE & LOVE is what the British Journal Of Sports Medicine now recommends -https://blogs.bmj.com/bjsm/2019/04/26/soft-tissue-injuries-simply-need-peace-love/
I also talk about how to think about injuries that stop you doing what you want to do so that you stay healthy and bounce back quickly.
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
Today I answer a question from Joseph from the STEPN Injury Prevention Facebook Group about issues with his knees when running down hill.
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
So many of my patients think not enough stretching is the reason they have sore muscles, get injured and cannot perform at their best.
Today I dive into whether stretching is as important for runners as so many people seem to think.
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
Using other sports to improve your fitness is a great way of levelling up your running ability without overloading your running capacity.
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**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
Continuing yesterday's discussion about warming up before running.
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
Warm-ups! Are they important? Tune in to find out (sorry don't have time to write a good description haha)
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**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
Arthritis is an injury that the general public often associates with running.
People are worried that running causes arthritis and/or makes it worse if you have it.
Today I explain arthritis and talk about how the human body is anti-fragile
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**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
Today's episode is all about pain science.
Understanding what pain is and what it is trying to tell you is very helpful for long-term training.
Everyone will experience some amount of pain in their life. There is no avoiding it.
Being able to understand it better will help you not let it control your life.
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
I have also set a YouTube channel. Subscribing would be very helpful :) https://www.youtube.com/channel/UCIY3RdHlxQNA_SrFC1BqRFw
Achilles tendon pain from running is one of the most common running injuries.
The tricky thing with it is that it probably won't get better with rest and you usually can't just train through it.
Getting the dosage of exercise right is essential. That is going to be a combination of strength, plyometrics (jumping where you are using your Achilles as a spin) and a gradual increase in running.
The feedback you get as to whether you got your dosage right is pain the next day.
Let me know if you have had this injury!
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
Today I talk about how energy balance, macronutrient balance and micronutrient balance impacts your recovery and, therefore, adaptation to daily running.
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
Great quality sleep is one of the most important things you can do to recover from your daily exercise.
Temperature, sound, light, food, stress management and exercise are the most importance factors you can influence to get great sleep.
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
Sleep is one of the biggest factors in recovering effectively from your training and from the stresses of everyday life.
Understanding how to set your body clock (circadian rhythm) to help your sleep timing is so important.
I am sure plenty of people are familiar with the horrible feeling of not being tired when trying to fall asleep, only to be desperately tired when trying to get out of bed.
The big take aways are:
- Expose your eyes to natural, light as soon as you can after waking, without windows
- If dark when waking, bright overhead light is next best thing
- Try and view the sunset
- Try to limit exposure to bright light in the evening while winding down for sleep
- Keep light levels to as low as is safe for you to navigate the space with the light as low to the ground as possible.
- Use the screen dimming and blue light limiting functions on your screens late in the day
- Blue light is fine and in fact, helpful for alertness earlier in the day
- Try and eat early in the day and avoid large meals before bed
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
Stimulus + recovery = adaptation.
Getting this equation right is essential to build a sustainable running habit. Get it wrong and you will get injured.
Today I overview the key principles of recovery.
1. Sleep
2. Nutrition
3. Stress management
4. Active modalities
5. Passive modalities
I will go through each of these in detail in future episodes.
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
Today's episode is all about shin splints.
People get confused with shin splints thinking it is a stress fracture and that they should never run again.
Medial Tibial Stress Syndrome (MTSS) is the more technical term. It is an aggravation of the tissue surrounding the bone to which some of the stability muscles of the ankle attach.
I also highlight the importance of proper diagnosis from a health professional as there are many conditions that it is important to differentiate from It is important to differentiate MTSS from:
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**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup
Today is talking all about ankle stability and how to avoid twisting your ankle
It is one of the most common injuries in the world. Most people have twisted their ankle at some point and could have challenges with ankle stability
Once you do it once, it is much more likely to happen again.. and again.. and again..
Building up strength in the foot, ankle, leg and hip is key to avoiding future injury.
Balance is also key to injury prevention.
To train balance, just like strength, you need to gradually progress it.
You can do that by:
- Changing to softer surfaces
- Moving your other limbs, drawing alphabet with your leg or juggling with your arms
- Moving your eyes around - works well to watch the balls you are juggling
- Closing your eyes
- Adding cognitive load - e.g. counting backwards by 7s from 100
If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt
**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**
If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup