This episode I have combined forces with Chris Russell the host of RunRunLive 4.0 podcast to discuss our tips on running faster without increasing your risk of injury. A few points we touch on: How to structure your running training Ways to remain consistent What footwear aids speed What role nutrition has in running faster Recovery tips You can follow Chris over on his website or follow him on twitter If you would like to support the podcast and participate in future Q&As sign up for $5US per month at https://www.patreon.com/therunsmarterpodcast Check out our new website!! https://www.runsmarter.online To follow the podcast joint the facebook group Becoming a smarter runner click on the link: https://www.facebook.com/groups/833137020455347/?ref=group_header To find Brodie on instagram head to: https://www.instagram.com/brodie.sharpe/
Expand your running knowledge, identify running misconceptions and become a faster, healthier, SMARTER runner. Let Brodie Sharpe become your new running guide as he teaches you powerful injury insights from his many years as a physiotherapist while also interviewing the best running gurus in the world. This is ideal for injured runners & runners looking for injury prevention and elevated performance. So, take full advantage by starting at season 1 where Brodie teaches you THE TOP PRINCIPLES TO OVERCOME ANY RUNNING INJURY and let’s begin your run smarter journey.
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On today's episode, How to Run Faster Without Injury with Chris Russell. Welcome to the Run Smarter Podcast, the podcast helping you overcome your current and future running injuries by educating and transforming you into a healthier, stronger, smarter runner. If you're like me, running is life, but more often than not, injuries disrupt this lifestyle. And once you are injured, you're looking for answers and met with bad advice and conflicting messages circulating the running community. The world shouldn't be like this. You deserve to run injury free and have access to the right information. That's why I've made it my mission, to bring clarity and control to every runner. My name is Brodie Sharp, I am a physiotherapist, a former chronic injury sufferer, and your podcast host. I am excited that you have found this podcast and by default, become the Run Smarter Scholar. So let's work together to overcome your injury, restore your confidence, and start spreading the right information back into your running community. So let's begin today's lesson. Okay another episode run smarter scholars we have combined forces with Chris Russell today he is the host of the run live four point podcast and I listen to a few of these episodes really loved it so thought I'd reach out and collaborate with another episode. And so we came up with the topic how to run faster without injury I wrote down a few dot points of mine and hero down a few dot points of his and. So I just rattled them off with a good, nice, entertaining episode, which is jam-packed full of value. Usually Chris's style is a little bit of a shorter format, so we'll keep that today. Only half hour or so of chatting. And yeah, really loved his stuff. It's always good when you get a host on and they share some knowledge that I would never have thought of because I'm learning along the way, you're learning along the way, and the end result is a great podcast episode. So, um, yeah, we'll take it off. Um, I'll in, uh, well, Chris starts off introducing himself, so you get to learn more about him and I do my little spiel speaking to Chris's audience as well. So, um, yeah, let's, let's dive in. Let's take it away with how to run faster without injury. Welcome everyone. This is Brody from the Run Smarter podcast. I have with me Chris. Do you want to say hi, Chris? Hello everyone. This is Chris Russell. My, uh, my running, my trail name is Matt Doug. Very good. And do you want to just maybe just give a quick intro about yourself before we take this episode away? Sure. I will give you the 200 words or less. I am a, uh, a father of a husband of many years, but I'm also an endurance athlete, uh, for the last oh, 20, 30 years. And I started out. doing a lot of marathons. I got hooked on the Boston Marathon because that's where I'm from. So I'm finishing my 21st Boston Marathon virtually in the next week, but I've also dabbled in mountain bike racing, ultra mountain bike racing, triathlons, ultra running. And again, as part of my virtual Boston this weekend, I'm gonna do a 42 mile ultra in the mountains with my buddies. That's me. Awesome. I host the Run Live podcast for the last coming up on 13 years, I think. Very nice. And for those who have not been accustomed to me, my name is Brody. And like I said before, I have the Run Smarter podcast. I am a physical therapist or a physiotherapist by trade and I have my own online physio clinic and it's just tailored to treating runners. So it's my mission to try and bring clarity and control back to every injured runner and trying to break down misconceptions and any sort of beliefs that are not really serving you that it's circulating throughout the running community. So I guess that's the, um, the ethos around the podcast and my content and blogs and things that I put out there. So I thought it'd be a good idea to join forces with Chris and come up with this topic on how to run faster without injury. And it's always good to. combine forces and get some different ideas. And I'm excited about what we've put together today. So, um, Christie maybe just want to take us off with our first dot point and then we'll follow on from there. Yeah. Let me fire up my notes. You know, when, when Brody reached out to me on Facebook, I was like, who's this guy? What's he Brody? Who's this guy? So you want to give me surfing lessons? It's us. Then we get together and say, Hey, you know what would be cool? Let's talk about something that people care about. Uh, and that's running faster. without hurting yourself, right? We all want to get faster, but how do you do without getting hurt? So my first point, my first part of that would be to, whenever I've gotten injured, it's because I did something stupid, and it's because I made some sort of abrupt change in my volume, my intensity, or any of my habits. So in order to run faster, you're gonna have to do speed work, you're gonna have to do tempo, you're gonna have longer distances, and you don't... want to just throw the switch on that stuff. You want to ease into it and make sure that you don't hurt yourself in the transition. I'll give you a story of one time I rolled my ankle actually broke my ankle trying to do tempo on some trails. And after I thought about it, I said, it's because you idiot, you haven't run in the trails for almost three weeks when you went out and tried to do that tempo run. So I broke my own rule there. So what are your thoughts on that bro? Yeah, absolutely. I think when it comes to The number one step to injury prevention is just trying to avoid any acute change or anything that's really abrupt that, um, exceeds your capacity to adapt. And that's, it's well put exactly what you just said. It's usually when most runners will kind of nod their head when they have an injury and then they look back on their last couple of days, last couple of weeks of training and be like, yeah, that was pretty stupid. Right. Yep. So we learn sometimes, sometimes we don't. So what you're saying is we need to implement the tempo stuff, the speed stuff, the distance stuff. That's all critical for getting faster, but we just need to be a bit more patient and make sure we're making the right decisions when we're slowly adding in these variables. Yeah, we typically overestimate what we can do right out of the gate, but we underestimate what we can accomplish over time. So yeah. into it, you're going to get your peaks going to be a lot higher. Absolutely. And I'm glad that's the first point that we discussed, because it's probably the most important one. It's almost like the foundation one and going on from that. So my second point would like fit in really nicely. It's just being consistent. And a lot of people can like self reflect back on their last six or 12 months and see if they're following this boom bust injury cycle. A lot of people when they're feeling really good, they start like piling on the mileage, piling on the mileage and then they're injured and then they have to like their variables, their distances are limited by what that injury is entailing. So yeah, trying to be as consistent as, as consistent as you can and try and string together month after month after month of consistent training. And then that's where you're going to really reap a lot of benefits. So make those smart decisions. self-reflect on the last couple of months. And if you are going through that boom bust cycle, perhaps trying to change something, that trying to change some habits or trying to change your attitude or trying to change your structure in any way that might be more advantageous. Yeah, I think that's a good point. A couple of things in there, by nature, endurance sports is seasonal or it has seasons that are... that you'll find your own rhythm in that, you know, for everything, there is a season there. So you'll find that there's different times a year when you ease into different routines, but you don't want a boom and bust, like you said, like go to zero, then go to a hundred percent. And the other thing you need to realize is that it takes some time to build up that core endurance and more importantly, the muscle and fascia strength. to be able to adapt to those bigger cycles or those different cycles. So for, you know, you say you get a six week or a 12 week marathon training plan. If you're starting from scratch, that's not gonna get you there, right? I mean, you may be able to run that race, but your body's not gonna fully adapt, I think until 10, 12 months out, maybe more. Absolutely. The body does a really amazing job at adapting to, if you're being patient and you're slowly adding in the loads. It does an amazing job at adapting to what you're subjecting it to. So, um, yeah, recognize those seasons and, uh, try and set yourself up for, if you have to do like a marathon or a race or something, make sure you're, uh, appropriately or you're giving the right amount of time. So yeah, really, really good point. All right. So there we go. We're five minutes in. We've got two, two points under our belts. Let's go for my second point. So this is sort of a two parter and it goes back to what I was just talking about, about recovery periods and sort of the seasons in your training. So training in general is you're going to push yourself, then you're going to recover. And people always think of training in the push yourself part, but they don't think so much about the recover part. And it's weird because the recover part, that's where you get all the benefit, right? That's where your body comes back stronger. So you have to know what your recovery, everybody's different, right? So how do you recover? What are your thresholds there? There's people like Dean Carnazes who can run 100 miles every day and recovers right away. But people like you and I, it may take two, three days for us to recover from that three hour long run. So you gotta know what your personal recovery threshold is and then plan that periodization into your training. I'm going to hit it hard for one week and then recover, or I'm going to hit it hard for two weeks and then recover. Whatever works for you. And it's that periodization of push and recover, push and recover that allows you to meet, reach the top of the mountain and get faster, meet your goals are getting faster and going longer. Yeah. I'm really glad you added that as a point because there's something I don't know a lot about. So if Chris, if you're saying that we need to. listen to our body or listen to your own recovery strategy. What might that feel like? Are we going off what the body's telling us? Are we doing off like heart rate? Are we doing off like perceived exercise? How does that carry over practically? So it's all those things, right? It's all those things. Sometimes it's going to be really clear to you where it's going to mess it manifest as my legs are sore, right? Well, everybody knows that, but it's absolutely heart rate as well. If you are looking at your heart rate every day, and then when you run, you're looking at your heart rate, you can see how long it takes for your heart rate to recover from a hard effort or a harder effort. It's not just what your heart rate is, it's how fast does it recover? Because if it snaps right back, you're okay. But it's taken a long time to recover from those efforts. then you're probably over trained, right? And that's, so a lot of it is sort of, it's not science, unfortunately, and that's where it really helps to have a coach because they can watch you from the outside and they can notice you saying words like tired, or I slugged through this workout, I didn't feel right. So keeping those notes, you can kind of tease out when you can see an athlete getting tired, right? And they're getting to that point where they gotta recover. Yeah, I'll add on to that as well. I've just finished doing an online module around the masters runner. And they did specifically mention that the older you get, the longer you need to recover. And a lot of people, if they're formed the same habits that they have in their thirties or their forties, and then they're getting into their fifties, sixties as a runner, um, you really need to respect that recovery process. And it does take longer than when you like, you know, 20 years younger. So that can really get into a danger zone of injury. If you, um, continue with those same recovery habits, like, Oh, I only need a day or two and I'll be fine. Um, yeah, really, really respect that the body does need time. And perhaps if you want to measure your heart rate or just measure how the body's feeling, once you jump out of bed, do you feel like you need, you want to exercise? Are you feeling like, um, the joy of exercising or do you need to take another day or two to recover? Um, yeah, really key. Um, Yeah, I mean, that's tricky, right? And that's why I would always recommend you have a coach, even if just somebody from your running club or anybody to, and keep, you know, keep your sort of notes around your workouts because you'll start to see patterns. And especially if you get injury, right? Then you can go back and look and say, what was the pattern? Oh, I was overtired for almost two weeks going into this. I wasn't getting enough sleep, right? Or whatever it is. And you can, you can see those patterns. But everybody's different, right? So, and like you said, it changes over time because I used to be, you know, when I was in my twenties and thirties and even forties, I was a five to seven day a week guy now I'm a four day a week guy, right? And I do the, um, the recovery stuff in between. Yeah. And I've got another, um, tip further down the track around recovery, which would tie in really nice with this one. But the next point I had was something a little bit more practical. And if we're talking about. trying to run faster, the one thing I think about is trying to have lighter shoes and this is delving into the science that I know quite well and lighter shoes, there's like a lot of research if there's, if your shoes are like 100 grams lighter, you get a 1.1% increase in efficiency and there's been some studies to show that if your shoes are 300 grams less, there's a efficiency. increase by 2.6%, which is really, really good. And when we want to perform, when we're talking about running faster, especially for endurance athletes, the efficiency, how run, if your running efficiency improves, that's a huge, huge advantage. And of course, with the running topic itself, it's run faster without injury. So I do say you have to safely transition to a lighter shoe, which is probably another topic in itself. But just be aware that if your lighter shoe does have less support or if it has a like a reduced heel drop or something like that, we do really need to slowly transition in so that the body does adapt to those lighter shoes. Anything you need to add with that Chris? Oh yeah, absolutely. Right. So I'll avoid talking about shoes mostly because it's a religious topic and I'm not an authority on religion, but the, as far as the running goes, yeah. You know, especially because if you are trying to get faster, you will end up in some structured training that includes speed work and, and tempo work, right? So you're going to be running at a higher turnover, higher threshold and your lighter shoes are going to make that a lot easier. So for me, what I would do when I was doing a lot of track work was I'd have two sets of shoes, right? You'd have the lighter shoes with less structure in them that you do your speed work and your tempo work. track work with. And then you have maybe the trainers for your for your base training, right? Just some heavier trainers. But this is absolutely true. When you look at shoes, you know, it used to be in the old days, they would try to put you into a motion control shoe or some big clunky shoe when you just started out. And the only way to avoid that is to over time, look at your form, right? And if you can have a nice clean four foot strike form, you can run in almost any shoe over time. So like you said, don't just jump into a pair of zero drop shoes if you've been running in seven millimeter drop shoes. Because it'll take you three months to do a custom of that. And if you just switch over those, you're going to blow your Achilles up. 100%. Yeah. And you see that all the time. Um, but again, it's that, it's that easing in the transition thing, but I absolutely agree that you get that lighter pair of shoes for racing with. Um, because if you take all that structure out of the heel, if your form is right, you're not using any of that heel anyhow. It's just there more as a guide than a crash pad. Yeah, absolutely. And it's a good point that you have there to try and like, if you do have different types of shoes to, um, find an effective way to transition between shoes, not just constantly running in one shoe the entire time. Uh, I think we've covered a lot with that point. I'm happy to move on if you want to take away the next one. Sure. So what I wanted to suggest for getting faster is strength and flexibility in your training. So a lot of times people will just jump right on the speed work and the tempo work. It's good to also work in some strength as well and strength can take the form of pure doing lunges or isometric holds or that sort of stuff with your legs, right? So having a program of that in the first part of your training plan to strengthen your legs before you get into the heavy race specific stuff. And that'll give you the strength and the leg speed when you get there. Same is true with the flexibility, right? Working in some yoga, some... specific stuff to keep those tendons and that fascia long and lean. And for you physio, I will also say if you have the option, getting a good massage and getting somebody to dig in there every couple of weeks is a great option as well. But also in your training, so in that first phase of your training to build strength work into your legs, you can do a lot of hills, right? So, and I don't mean just run on a pill, I mean some structured hills where you're doing a 30 second or a 60 second or a 90 second set of repeats, not at max, but at like 80%. And that'll bring the strength work to you. All right, so if I go out and find a hill and do a set of 10, 60 second repeats and 80%, that's going to be an enormous amount of strength in my legs, in my turnover, in my form. It's just wonderful stuff. Yeah, it's a good option for those who like still want to appreciate the benefits of strength, but don't really, they're not much of a gym goer and you know, don't like lifting weights. It's a really nice option because propelling you up a hill is going to build you up for propelling you on the flats. And, uh, it's yeah, it's a really nice compromise. I think like within my podcast, I have an entire season dedicated to the benefits of strength training when it comes to running and what the science does show. And I have had the. the opportunity to interview a lot of researchers around this topic and the, it's like the general consensus is strength training will help you run faster. And it, that's like the science shows that and it's great that we do have that evidence out there and they do tend towards like if you are lifting weights and doing your lunges, squats, deadlifts, like all of those types of exercises you do. once it's safe to do so, once you do have the right technique, start adding on the weights and getting towards like a six to eight rep max and really slow, heavy control, that kind of stuff. But you also want the power. The power comes in with, you know, quick box jumps or like some quick skipping or the hill, doing hills at 80% of your max. Those are really a really nice component that just starts topping up your overall performance. Yeah, I'm glad you added in strength and flexibility because it's the strength part of it is just like crucial for any runner who wants to become, who wants to perform better. So yeah, really nice point. And is there anything you want to touch on this one before we move on? No, I think that's self-explanatory. Very good. The next point I had was to recognize the importance of like the 80 20 rule. And I don't know, there's not much science around the actual 80 20 rule. It might be give or take, you know, a couple of percent, but One thing you do need to take away is that the majority of your running should be at low intensity and we do need to top up with the high intensity stuff. But I do notice a lot of runners who feel like they need to run faster. They just want to add in more and more running like faster repeats or interval sessions, and they end up doing say like 50% high intensity, 50% low intensity. And it just. dramatically increases the likelihood of an injury. And so respecting that even the best athletes in the world, even the ones that are performing at the top, they still have that 80%, just really, really low intensity stuff. And it allows the body just to build up a really big volume for you to work on that top end and work on that the 20, 15% high, high intensity, really works well. Have you seen similar effects like with your background? Yeah, so it's the, it's more than the 80-20, right? It's, I agree. If you look at a structured training plan, if I have a, if you have a marathon, you're gonna break that into probably three phases of training that are gonna get more race specific as you go. But if you have the opportunity to build going into that, what you're gonna do is all slow aerobic running. So zone, heart rate zone two. So what you're trying to do is you're, building more mitochondria in your cells at a lower effort level. So you're doing, and all the professionals do this as well, but you're working in that zone two heart rate to build that capacity so that then when you start making it race specific, you start going into the tempo and the strength and the pace training, you have that deep well of conditioning that you've built up. to use, right? And then when you're actually in the training, that's where the, you know, you gotta remember that, how you cycle through that in your periods and your waves and, you know, make sure you recover enough, right? So, you know, in a peak training week, for us, mere mortals, you shouldn't be doing out of those seven days, there shouldn't be more than two of those that are tempo or speed work. Right? Yeah. That's very good. 20. Yeah. Indeed. I think we're keeping well with time. I am. We've got one point each to get through. So, um, kick us off. Yeah. All right. So, you know, another religious topic I talk about is nutrition, but what I found in my own training, you know, I'm an old guy, I'm a meat and potatoes guy from the seventies, but I found that when I got into some really intense training, the kind of training that you need to go faster, that you really need to recover. And one of the most important things to recover from is inflammation. And depending on what food you put in yourself, what fuel you put in yourself, some of it causes, or at least has more of a inflammatory content than others, right? So if you look at the nutrition, you can wire up some nutrition that actually helps you recover faster. And you'll just feel better. Right. So instead of fighting your diet, like we did for years, right. We just fight our diet. You can start pulling out those things, um, you know, like white bread and pasta that cause inflammation and you'll recover faster and because you're recovering faster, you'll be able to up your volume and get faster. Yeah, totally agree. It's like the, if you want to try and, uh, build bigger mileage with your running, what you're doing is like you're creating output and. what you, the nutrients that you give yourself is the input and you want that equation to kind of balance out. And if you're giving yourself this junk nutrition, you can't expect a really high quality output. And, um, yeah, you're totally right. I have had, um, some really nice, uh, dietitians that I've had on my podcast talking about inflammation, and it does seem like you're talking about like the white breads, the pastas and also sugar. Sugar is like a massive one when it comes to information. If we can like, we don't have to give up sugar, but you know, trying to limit as much as you can. Um, that way, if you want your, uh, if you want to see good results with your running, trying to limit the amount of sugar, because how many times do you see someone training for a marathon? And because they're doing really high mileage and they're, they do like a, you know, a 30 K run and then they just feel exhausted and they just eat a cake. cupcakes, cookies all day because they feel like it's justified because they've deserved it. They've had a really large run and they're craving this sugar and they just end up like putting on weight when they prepare for a marathon or they just feel like they're eating too much junk food than when they weren't training for the marathon. It's something really key that we need to think about because we want, like I was saying, those nutrition that's coming in, we want to be rich in like all the really nice vitamins, minerals, nutrition. in order to receive or have that really high quality output. Yeah, absolutely. And, and you know, the old timers, we used to say, you know, if the furnace is hot enough, any fuel will burn. And that is true. You can, you can run through a lot of bad nutrition, but if you actually want to feel good and get the, get faster and get the benefit from your training, it's not hard to tweak your diet a little bit to get a big benefit. Very true. And I think my last point really ties in well with what we've just discussed. And it's like throughout your week, throughout your month, like your high intensity days should be really reflective of when you've aided your recovery. Like when you've recovered really, really well, they're, they're the moments when you should be implementing those high intensity days. And that is including nutrition that is including like, if you have. Stress or if you've had really poor quality sleep. there has been a really solid link between lack of sleep over a couple of days to a couple of weeks and their link with injury. So if you've had, for whatever reason, if you've moved house, if you've stressed, if you've got a new job, if you had a new kid, like all those stressful moments, if you aren't getting good quality sleep, don't run yourself into the ground with your training because that is almost a surefire way of developing an injury. But on the opposite side. If you are feeling like well rested, if you are getting good quality sleep, if you're hitting, you're hitting some, a really nice, um, nutrition throughout the week and you're feeling really good. These are the moments that you really need to take full advantage and implement those higher intensity sessions. Cause your body's going to recover faster. You're going to have a more optimal recovery and you're going to reap those benefits. And it's just training smarter. It's just making those smart decisions. And those who have a really regimented structure, and say, no, Sundays are my high intensity days. And then you go out on the Saturday night, you have a couple of beers and you don't get good quality sleep. It's making that judgment call. Maybe I need to move that session to the Monday or the Tuesday when I do feel well rested and I have had a good meal and I'm not as stressed. Maybe that's what I need to do. Maybe that's the adjustment I need to make. And just making several of those smarter decisions throughout your preparation really see some really good benefits. Anything you wanna add with that, Chris? I mean, I've found success in taking it a week at a time, right? So typically I'll get my week's worth of workouts from my coach on a Sunday or a Sunday night, right? And then I look at what workouts I've got for that week. And if it's a big week, then I'll look at my life and say, okay, when am I gonna get these done? When am I gonna squeeze these in, right? And it's not always perfect, but that way you can then organize the stuff you're talking about around it. You can say, okay, I gotta do a hill session on Friday morning, so I better get to bed on Thursday night, right, and just set the plan so it doesn't get away from you. But on the other side of that, you know what? We're all people, nobody's perfect. And the rule I make for myself on these workouts is to show up. Right. And once you get out there, if it feels awful, okay, you can leave, but you got to show up, right? Because more often than not, like I'll tell you a couple of Fridays ago, I had a, I had a tempo run and I had to drive a couple hours and I, you know, I made the mistake of eating some snack nuts on the drive down and You know, so I got a, I got a little bit of a full belly and I got to go out and do this tempo run. Um, I just got out and I said, okay, instead of 80%, I'll go 60% or whatever. Right. We'll see how it goes. And once I got out there, I felt, I felt pretty good. Right. Felt pretty good after making a stop at the woods. And it, you know, it got better. Right. So did I get 110% of that workout? No, but I got enough of it. Right. And I, and I really would have hated myself if I missed. Yeah, nice. And it's just being kind to yourself and probably, uh, just trying to know the difference between, uh, am I just feeling lousy for any particular reason? Or is it my body telling me to slow down? And then once you're out there and getting into a run, you can probably get a really accurate, um, interpretation of what your body's telling you. So yeah, at least work on the shoes and, uh, get out there to start. That's really good. Um, I like to summarize. So, uh, just to a bit of a general recap. So we've got point number one, try not to make any radical changes in your training and just like, uh, respect the adaptability of the body. Number two, just be consistent, avoiding those boom bust cycles. Number three, uh, knowing your recovery thresholds and really respecting that recovery timeframe. Number four, transition to lighter shoes. If you can transition safely. Number five, doing a nice strength and flexibility training. Number six, recognise the importance of like really, like the low intensity, the 80-20 rule. Seven, clean nutrition, really make sure that we're respecting information with the foods that we bring in. And number eight, making sure that we're training optimally with our recovery, so trying to match our high intensity sessions with some, you know, reduced. sleep or like really good quality sleep, nutrition, stress, all that kind of stuff then tying in really, really well. That was great, Chris. I think we covered so much really valuable content. Do you want to just finish off with your final like plugs and if my audience wants to know more about you, where they can go? Yeah, and likewise as well, Brody. The thing I'll leave you with is, you know, I've been doing this for a long time and it's a journey, right? So if you start thinking you're running is not today's workout, but a lifetime's worth workouts and a lifetime workout worth of training and adventures, you know, everything comes into perspective a lot better right and you can cut yourself some slack and enjoy it for what it is. Right. It's a lifestyle. It's not a particular event or particular, you know, workout and you can find me, uh, my website is runrunlive.com. All one word, my handle. on the interwebs is CYKT Russell. That's Chris Yellow King, Tom. R-U-S-S-E-L-L, 2S is 2L. So you can find me on Facebook and all those other places that we hate. Awesome. And I do recommend like one of your latest episodes. I had a listen yesterday to Amanda and the episode was conditioning versus form for injury prevention. I really liked that content. So if anyone... hasn't listened to that one, I highly recommend it. And if someone wants to learn more about me, I have the run smarter podcast. I help people make smarter training decisions so they can survive and thrive as a runner. Uh, I am active on Instagram. So it's, um, run smarter series, if you want to look that up. And I have the run smarter podcast Facebook group, if you want to dive in there. So, um, yeah, thanks again for taking the time Chris coming on and combining forces. I think we've covered a lot today. Thanks for listening to another episode of the Run Smarter Podcast. I hope you can see the impact this content has on your future running. If you appreciate the mission this podcast is creating, it would mean a lot to me if you submit a rating and review. If you want to continue expanding your knowledge, please subscribe to the podcast and get instant notifications when a new episode comes out. If you want to learn quicker, then join our Facebook group by searching the podcast title. If you want to take your learning to the next step, including injury prevention principles, injury specific insights and modules to boost your running performance, then head to our website by searching runsmarter.online and jump into our Run Smarter Online course. Once again, thank you for listening and becoming a Run Smarter Scholar and remember, knowledge is power.