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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, we are looking into the latest running research. Welcome to the only podcast delivering and deciphering the latest running research to help you run smarter. My name is Brodie. I'm an online physiotherapist treating runners all over the world, but I'm also an advert runner who just like you have been through vicious injury cycles and when searching for answers, struggled to decipher between common myths and real evidence-based guidance. But this podcast is changing that. So join me as a run smarter scholar and raise your running IQ so we can break through the injury cycles and achieve running feats you never thought possible. getting more and more signups for the database access and the run smarter AI assistant. And it just makes my day, you know, every day to seeing some of you listeners signing up and then me going on to the back end and seeing what questions you're asking. It's really cool just to see where your mind is at and what questions you have, because then it helps prompt what guests I reach out to and what articles I cover. And this has been a big month in terms of the latest releases. If you are a member and you go to the Google folder and you see March 2025 as of the time of recording, I've just put in 17 new papers to come in this month. Covering a whole bunch of stuff, you might start seeing some chronic pain papers in there as well because it has been a particular interest of mine to study pain, pain science and chronic pain. And I've just recently just started putting that into my filter system. So You might start seeing a couple of those, but other ones that you might be interested in. I found a paper on the effectiveness of reducing tendon compression in insertional Achilles tendinopathy. We looked at a paper on diet and risk of disordered eating with running related injuries. If you are doing lunges in the gym to get strong, I found a paper looking at whether the step length and the different variations in lunges change the muscle activity. So some really good insights there. There was a podcast that I listened to with Vonda Wright. She was a lead author of a paper on the musculoskeletal syndrome of menopause, talking a lot about menopause and the link with musculoskeletal injuries. And I ended up going and finding that paper, even though that's a little bit older, it's last year. That is now in this month's folder. If you're interested in patella femoral pain, I found an interesting paper looking at the knee. patella shape and knee alignment and seeing if there's any associations with that and persistent patella femoral pain. Obviously the paper from last week with Michaela and how strength training can improve running economy durability, that paper is in there as well. And there's one looking at a six week sprint interval training program compared to a traditional training program and seeing if there's any improvements in performance there. So some practical takeaways, that is just a short list of all the papers that are in there. but also has the papers that I'm gonna cover today. I've picked three major ones that I think you might find really interesting. This first one I wanna talk about is an older paper. It's a 2019 one. However, this is the key paper that Keith Barr was talking about on our podcast interview. And I still get floods and floods of positive comments and feedback from that interview. So I thought, why not lean into that? You wanna hear more of it. So why don't I just discuss his particular paper? On this episode to help improve your understanding. I know I had to go back to that episode again. I've listened to it a second time and listen to Keith Barr on another podcast is to grasp these concepts. And so I thought you would find this one particularly interesting. The title of the paper is stress relaxation and targeted nutrition to treat patellar tendinopathy. Keith Barr is the only author of this paper and that he goes through a case study with an MBA player. who does have patella tendinopathy and the protocol he followed to get the desired outcome. So let me go through the paper now. If I zoom in, okay, so he says that one of the major issues surrounding patella tendinopathy is that stress shielding can occur with loading. What is stress shielding? If you haven't listened to the Keith Barr podcast I did several weeks ago, essentially meaning if you have a tendinopathy, there's a small percentage of your tendon that undergoes changes undergoes a tendinopathy undergoes this pathology. The tendon wants to protect itself. It wants to prevent further damage, further tearing, further pathology. And so it has this clever way of redirecting the load away from the pathology section of the tendon and essentially bypassing that whole section so that no load goes through that. Very good for helping protect the tendon for future damage. However, If we want to treat the degenerative portions or that pathology, some load needs to go through it. There needs some load in order for a signal to be created to then start realigning the fibers, getting stronger and therefore healing. However, with this stress shielding, if this stress shielding occurs, the strong parts, the healthy portions of the tendon and strong gets stronger and the weaker parts, the degenerative part gets weaker and then further pathology continues. And so, The stress shielding is good, the body's natural reaction to protect itself, but in the long term, isn't that healthy. So that's stress shielding. It says by analogy, healthy collagen can shield weaker or injured regions within the tendon resulting in unloading and a subsequent decrease in collagen content and orientation within the injured region. We say collagen content because the, I guess the quality of the tendon becomes poor. and the orientation or organization of the fibers become poor, they come tangled up or muddled up. What did he say tangled? Some word of that description. He says one way to overcome stress shielding is to take advantage of stress relaxation within the tendon, where force within the tendon decreases over time when a static load is applied and the tendon is held at a constant length. In the podcast, used this as like a wall sit as an example, but Essentially, when you load a tendon and you have a static load over time, what happens is the healthy portions of the tendon start to relax. And as they do relax, it starts to access more of the that the stress shielding no longer occurs or has a dampened effect over time. And we can start tapping into more load through the degenerative portion. Really good analogy that he went through was imagine It's a two on two tug of war match. You are on the back of the rope and your other teammate is the Hulk. I think you said the rock or you can just imagine a big bodybuilder against two other people playing a tug of war. As you start playing, you're not really needed. You are not required and you're just loosely holding onto the rope, not really doing anything. That is what happens when load is applied quickly or over a short period of time. through the degenerative portions. If we're using me through this analogy, I am the degenerative portion and the rock is the healthy portions. It's all going through him and I don't really play a role. However, over time, as the rock becomes more and more fatigued, you're going to have to start feeling more of a tug and more of a pull on that rope and you're going to have to start playing more and more of a role. That is the analogy we talk about when we are holding onto a static load and the tendon is slowly undergoing this stress relaxation and more and more a load is applied evenly over that tendon. Then the degenerative portion gets that signal, oh, this is load. Now let me orientate my way. Let me learn how to orientate my fibers and let me get on with the healing process. The paper continues and says on top of the positive effects of loading on tendon health, we have recently shown that nutrition can positively affect collagen synthesis in musculoskeletal tissues. Collagen synthesis is just a fancy word just to mean turnover, just the build up and breakdown of collagen. We want a little bit of a breakdown when we exercise and then we want that to build up to restore and build up a little bit stronger next time as the adaptation cycle occurs. So you can think of that as collagen synthesis. Briefly, we demonstrate that supplementing with 15 grams of gelatin one hour before loading resulted in an increase in whole body collagen synthesis and increased mechanics and collagen content in human engineered ligaments. It says human engineered ligaments because Keith Bauer is actually working in labs, creating synthetic ligaments that mimic sort of human ligaments and then putting it through certain conditions to then see how it responds or how it adapts. He says 15 grams of gelatin, is almost, I'm not a dietician, but I think is the direct, you can almost use gelatin and collagen as the same thing. I tried looking up the difference and it seems like if you take collagen, which is like your, main tissues in your body and you sort of boil it down, it sort of becomes a gelatin. So it's almost like 15 grams of gelatin would be 15 grams of collagen, I would imagine. And therefore contributing to collagen synthesis. So they took 15 grams one hour before doing some sort of loading. as an attempt to help with this collagen synthesis. This paper presents a case study of a professional basketball player with chronic patellar tendinopathy. The player was placed on a program that combined gelatin ingestion and stress relaxation loading as part of a rehabilitation protocol. They did images, they did MRI images beforehand and throughout this 18 month cycle. I think based on the MBA scouting procedure, I think everyone has to have their knees MRI'd anyway. So in this particular player, one of his knees showed significant MRI reactivity at the inferior pole of the patella and MRI reactivity throughout the length of the tendon, essentially meaning degenerative portions. He said at the time, the player was 21 years old and had experienced knee pain for around about five years. It doesn't go into the paper specifically, but I remember Keith Barth saying that this particular tendon, 50 % of this tendon was degenerative. So a severe pathology through a very major portion of the tendon. And so usually when there is a tendinopathy, it's usually a very mild percentage, like five, 10, 15 % of the entire tendon has a tendinopathy despite pain levels. Pain levels can be extreme. yet there's only 5 % of a tendon that's actually undergoing a pathology. However, this was 50 % enormous. And he also mentioned on the podcast, the tendinopathy wasn't on the side wasn't behind wasn't on the outskirts. It was actually in the central portions of the tendon, which is actually worse. It's it's a worse outcome to get to have degenerative portions in that part of the tendon rather than on the sides. He explained why kind of went a bit over my head, but essentially like when applying load, it's very hard to redirect that load if the portions are centralized. So we're talking about a very severe case. And so what else did the paper continue with? The in-season loading. this professional basketball player still did their seasons, still participated in sports. They participated in more than 50 games. per season across two seasons, averaging more than 20 minutes per contest. Three organized practices per week were also implemented and a structured strength training program. So this athlete's still doing what is required from a MBA standard. But on top of that, they also did this stress relaxation loading protocol. So the paper says, the Battelle attendant targeted training program consisted of mid-range isometric holds, for they have two open chain exercises and one closed chain exercise. That being knee extension, knee extension machine and just holding a static load. The leg press machine is holding that static load and Spanish squats. If you wanna go look at Spanish squats, I know I have to go look at it, but it's essentially like a very thick band wrapped around an upright or wrapped around something stable that then passes behind your knees. And with that secure, you then sort of backwards and the band kind of holds you in place. Google it you're not familiar with Spanish squats. They say that both the weight lifted and the duration of the isometric hold progressively increased over 18 months in the program. The isometric holds started at 10 seconds and progressively increased by five seconds and reached a peak of 30 seconds, six months into the program. the stress relaxation program was performed twice a week through pre-season, in-season and off-season workouts. So twice a week is not a lot. So bear that in mind. The athlete was asked to perform one to three sets of two to four repetitions of single leg, mid-range, isometric holds for the leg extension, leg press and Spanish squats. So let's say three sets of three. with those anywhere between 10 seconds and 30 seconds, depending where he's in the season, is the roundabout dosage. The holds were performed at a roundabout or greater than 80 % of his one repetition max. So we're looking at quite heavy stuff. And the one rep max was evaluated every other month. So as this athlete got stronger, his one repetition max increased and therefore the loading or the percentage required to meet more than 80 % of the one RM continued to elevate the 30 second isometric holds were used because the force in the battalat tendon sections drop by 60 % by 30 seconds, but only a further 10 % increase by 180 seconds. I found this fascinating. So it seems like this relaxation happens for the most part in the first 30 seconds. or by 30 seconds, the patellar tendon has relaxed quite a lot, relaxed 60%. So giving you a good opportunity to access those degenerative fibers, those degenerative portions. But if we were to say, it doesn't seem like this relaxation continues to happen in a linear fashion over time. It seems that 30 seconds is a good range to get maximum amount because it only relaxes a further 10%. if we were to hold it for another two minutes. So getting good access there. And obviously if we held it for longer, we would get more and more fatigued and it would become harder and harder. And therefore we probably can't progress as heavy as the months go on. The length of the session of around about 10 minutes from start to finish was used because we had previously found that short periods of loading of around about five to 10 minutes was an optimal stimulus for cellular response to load. and increase collagen synthesis. So the body only needs five to 10 minutes of a stimulus to then be triggered for this collagen synthesis to be triggered. This is really important when it comes to rehab in general, because if you only load your tendon for five minutes, you don't need to recover that much. And it takes about eight hours for your body to process that load to dampen its signals and then get ready for another stimulus. So if you did five minutes and you did that twice a day, you get two stimulus, you get two stimulus within that day for the body to recognise that stimulus and to adapt and for that collagen synthesis to take place, rather than doing a 45 minute gym session, only getting one stimulus in that 45 minute session and then having to recover for one to two days because it was a big training load. So, Um, very clever in that way. The nutrition intervention. Like I mentioned before, they said one hour before the loading program, they used 15 grams of, uh, gelatin with around about 225 milligrams of vitamin C. The supplement consisted of commercial baking gelatin, uh, in 16 ounces of orange juice. So the orange like drinking the collagen or gelatin, whatever you want to call it in 16 ounces of orange juice was how this whole thing was ingested and done one hour before this loading. They used around 225 milligrams of vitamin C, which I've found other research in the past to show that vitamin C does help increase collagen synthesis, but they said around about 60 milligrams was enough to generate that. So. 60 in other research was enough for collagen turnover. This paper used 225 milligrams, so a larger, substantially larger volume, but just thought I'd highlight those two contrasting in papers. They said the timing of the nutrients prior to exercise was designed to enhance nutrient delivery to the injured tendon and take advantage of cellular responses activated by exercise stimulus to maximize collagen synthesis. Okay. The functional progression throughout the program. This was interesting. This NBA player, like I say, was 21, so probably still developing and still building upon strength. But over the course of the 18 months, they said that the maximal single leg isometric hamstring strength increased by 196%. The isometric leg extension strength increased by 156%. leg press increased by 187%. And that was all over the period of the program. The stress relaxation sets improved with each session. The single leg leg extension progressed from three sets, from three repetitions of 10 seconds with 12 and a half kilos to two repetitions of 30 seconds with 32 kilograms. So the weight progressed from 12 and a half kilograms to 32 kilograms over that period of time. The time under tension increased from 10 seconds to 30 seconds and it kind of just maxes out. We don't want to go beyond 30 seconds, so just maxed out there. Whereas the single leg isometric leg press progressed from three 10 second holds with 80 kilograms to two sets of 30 second holds with 170 kilograms. So we are more than doubling the load applied over that period of time from 80 kilograms to 170 kilograms. Just to highlight the point that being progressive in this nature is really important. Okay, the fun stuff, imaging and pain. This is at follow-up. So during the follow-up, the MRI images were performed after a year in the program, and they put in brackets 15 months after the first MRI, and a further six months later after the player had been in the program for around about 18 months. The MRI images following 12 and 18 months in the program showed a progressive decrease in MRI reactivity at the inferior pole of the patella, essentially healing. At the time of the third scan, a blinded therapeutic surgeon declared the patellar tendon normal. Astounding. And I say astounding because we previously thought that if a tendon gets to a degenerative portion, we can't retreat that we can't heal that tendon. Our goal is to focus on strengthening up all the other portions of that healthy tendon. And we use the term, you know, you treat the donut, not the whole the whole thing, the generative degenerative portions, and the donut being the healthy portions, treat the donut, not the whole. is flipped it flipped the script entirely, because you can actually heal the degenerative portions of the tendon. And this is shown that a 50 % degenerative tendon can revert back to completely like 100 % normal. So astounding. They said beyond the changes of imaging, self reported pain and tenderness within the tendon decreased at the point of the final scan, the athlete was pain free, even though the player was playing more than 25 minutes a game. So still experiencing a lot of load and going by functionally at a very, very high standard. So Very good insights regarding loading, time of loading, some vitamin C and collagen. Combination of those sort of things make this a very, very interesting paper that you can now access. All right, the next paper that I decided to look at, the title got me, I found it very interesting. The title was Nutrition Intake and Timing of Marathon Runners. The Influencers. influence of athletes characteristics and fueling practices on finishing times. What did the paper say? Okay, in the background, they're just talking about previous studies that had been published. They say when it comes to marathon runners, carbohydrates are the most critical energy substrate for training and competition. Although energy for ATP production can be derived from carbohydrates and fats at the same time as exercise intensity increases, Marathon runners rely largely upon carbohydrates as the main fuel source. It has been demonstrated that one hour of high intensity exercise can deplete up to 70 % of the muscle glycogen stores. Therefore guidelines recommend that athletes consume one to four grams of carbohydrates per kilogram of body weight one to four hours before exercise to increase muscle glycogen levels. According to pre-exercise protein intake recommendations, Marathon runners are advised to consume 0.3 grams per kilogram of body weight depending on gastro-testinal tolerance that may occur during the race. Regarding pre-race fat intake, athletes should limit high fat foods to avoid GI discomfort. To improve endurance performance, a common strategy is to use a caffeine dose of three to six milligrams per kilogram of body weight in the 30 to 90 minutes prior to exercise to maximise effects. So this is just the background talking about what's recommended based on previous literature regarding carb intake, protein intake, fat intake, caffeine dosage. However, they continue. The American College of Sports Medicine recommends consuming 60 grams of carbohydrates per hour for the first 2.5 hours of exercise and consume up to 90 grams of carbohydrates per hour when exercise lasts more than two and a half hours. So now we're talking about in race recommendations. Indeed, recent studies demonstrate that consuming more than 120 grams per hour could be beneficial for neuromuscular fatigue and recovery, but achieving this requires a lot of gut adaptation. As to caffeine consumption, small doses every one to two hours may provide benefits for performance. Additionally, they recommend drinking 400 to 800 milligrams per hour of fluid, depending on factors such as sweat rate and environmental conditions. Now going into after exercise. Post exercise carbohydrate consumption is one of the most important nutritional strategies for speedy recovery. It has been shown that consuming carbohydrates of around about one gram per kilogram per hour immediately after exercise results in higher replenishment of in stores. They've also recommended to replace fluid. The typical guidelines recommend consuming 150 % of fluid loss based on body weight together with sodium content to retain more fluid. So you weigh yourself before, you weigh yourself after, based on that discrepancy, you then replace the lost weight with 150 % of fluid. The present study aimed to examine the dietary intake of marathon runners before during and after the race and to determine if descriptive and training characteristics and pre-competition or during competition intake predicts marathon finish times independent of age and sex. When it comes to the design of the study, they said that the marathon was a race in a semi self-sufficient manner where 15 aid stations located every three kilometres was offered. and they offered food and beverages typically provided in a race type of race that meets the demands of all runners. Participants could choose between liquids, solids or gels. And additionally, they could bring their own food or drinks if required. The sample consisted of 160 marathon runners who are aged 42 on average, give or take 7.3 years old. The participants competitive level varied from regional competitions held at a provincial or regional level to national competitions and international competitions. So we're looking at fairly elite athletes for most. So when considering all of their pre-nutrition, mid-race nutrition and marathon finish times, what did they find? What worked? They found carbohydrate when it comes to carbohydrate intake during the marathon. They said runners who consumed 30 to 60 grams of carbohydrates per hour were significantly more likely to finish in under 150 minutes. So 30 to 60 grams of carbs per hour. The average intake in the study was 35 grams of carbs per hour, which is below the recommended of 60 to 90 grams per hour in previous research for races over 2.5 hours, but doesn't seem like they stuck to those recommendations. So even though most runners under consumed their carbs, those who came closer to meeting those guidelines performed better. Optimizing carb intake during races are crucial for faster marathon times. When it comes to nutrition planning, runners with a dedicated nutrition plan were more likely to finish under three hours. This was even better if advised by a sports dietitian, though only 90 % achieved such guidance. So those who had a nutrition plan performed better. You might think that those who are more elite maybe have nutrition plans. I don't really know. So I'm not sure if that's correlation or causation. However, what this study didn't find, what didn't work when it comes to pre-race nutrition, they found no significant difference in pre-race fluid, carbs, sodium or caffeine intake across marathon finish times. No difference, no significant differences anyway. The average pre-race carbohydrate intake was one gram per kilogram of body weight, well below the recommended one to four grams, one to four hours before the race starts. The takeaway here, most runners under-fueled pre-race and those who did hit guidelines didn't show better outcomes. When it comes to caffeine intake, no significant correlation between caffeine intake and finish times. So the key takeaway there, caffeine wasn't clearly linked to performance in this cohort, possibly due to a wide variety in dosage and timing of the caffeine intake. When it comes to fluid intake, the average during race intake was 466 milligrams per hour, which is on the lower end. So was 466 and the recommended is anywhere between four and eight milliliters. I don't know what the... weather was like on that day. But it seems like this intake was had quite the opposite effect. They said that the lower fluid intake relative to someone's body weight, the lower fluid intake linked with faster finish times. So those who drank more contributed to lower, slower finish times. So the interpretation here, which was said that over hydrating might be detrimental and prioritizing hydration strategies. are likely better for general guidelines. So again, you probably need to work out your own sweat rate and then work out from there and try not to over drink, over consume. I sort of bypass the sodium side of things, but we want to make sure that we're replacing our fluid loss, our sweat loss with sodium as well. But some practical summaries for you runners. You want to nail your carb intake during the race. Aim for 60 to 90 grams, but even 30 to 60 grams of carbs per hour can improve performance. Make a nutrition plan and practice that nutrition plan. Experiment, experiment in training with carbs, carb intake, different variety of foods, carb volume. So train your guts to consume more carbs. Maybe play around with some caffeine if you want. Maybe play around with some sodium if you are prone to cramps. hydration strategy around that would be important but needs to be individualized. Because, like I say, everyone has different sweat rates. Everyone has different sweat concentration levels. Some people are more salty sweaters than others. And so might require more sodium. But then obviously based on environmental factors, humidity, the terrain of the course, all these sort of things will dictate how intense the exercise is and then how much you sweat. The final paper was a bit of a fun one and something I thought you might be interested in. The title was Accuracy of Smartwatches in Predicting Distance Running Performance. So this paper highlights at the start that in early lab conditions, running performance was highly correlated with treadmill speed at peak maximum oxygen uptake, looking at like VO2 max, lactate threshold running speeds and other parameters like that. Additionally, the time taken to complete a 10 kilometre or a half marathon race was a predictive marker for marathon and ultra marathon performances, suggesting that medium long distance running performances are also highly correlated with marathon and long distance race performances. So using these metrics to calculate or predict how well you can do in a marathon. They say that training parameters such as frequency of training, total running volume, average volume per run, maximum weekly training distance and training intensity also influence marathon performance. Research suggests that the maximum weekly training distance is an important predictor of marathon performance among amateur runners. Other studies have found that if the maximum training volume in daily training exceeds 21 kilometres and the average training volume exceeds 10 kilometres, the monthly training volume becomes the most important predictor in predicting marathon performances. With the rapid development of smart wearable devices, wristbands and smartwatches are widely used in the fitness field and have been validated for evaluating physiological indicators such as maximal oxygen uptake, VO2 max, maximum heart rate, energy expenditure and heart rate variability. They can accurately record training parameters such as distance, time, running speed, and physiological parameters such as heart rate while allowing for long-term data accumulation. Many running watch brands have developed running performance prediction functions based on training and physiological parameters. However, no publicly published studies have validated the accuracy of running performance predictions using these smartwatches. This was a study in China, I believe. Yes, it was Nei Jing. And so they use the Huawei Watch GT as a device of choice. And this was the device that they tested to be validated. By comparing the predicted running performance of amateur runners using the Huawei Watch GT runner with the actual running performance, we assessed the accuracy and error level of the watch's performance prediction function. So I'm not too in the weeds on this, but I'm assuming smart. watches all have a slightly different algorithm for predicting performances. But I think even though we do have different performances, might, this might be comparable with other watches. So the participants, there was 154 amateur runners that participated in this study and they wore the device. was, actually gave these devices out to 154 participants and they wore this device from a period of three months to two years and they just tracked data. The predicted performance for this watch uses a participant's time to completion of a 5, 10k race and a half marathon race. So the measured performance refers to the time taken by those distances at a maximal effort. So we wanna have to do those tests, a 5k, 10k and half marathon. max effort to then calculate the marathon performances. So to obtain more reliable predictive scores from the participants, they were required to wear the device for a minimum of six weeks. And we organized tests of 5Ks, 10Ks, half marathon distances, and the total of 154 participants underwent 288 testing sessions throughout the study period with variations in the number of completed tests and distances covered by each participant. The participants were required to exert their full effort during these tests and their actual performances were recorded. So what did they find? What were the results? The measured and predicted values of the five kilometer, 10 kilometer and half marathon distances showed a high degree of correlation between the measured and predicted values. An error rate between the measured and predicted values was less than 3%. So another way of saying it's like 97. point four percent accurate for marathon finish times, which I think is a pretty good estimation, because it's not just as simple as like a marathon is just so different to a half marathon. It's not just as simple as you know, double double the distance, let's try and calculate time from there. So much in terms of fueling and that comes into place. So good to know the accuracy around that. So practical application, say that aerobic metabolism indicators such as VO2 max and lactate thresholds can be used to predict long distance running performance. However, obtaining these indicators requires extensive lab equipment and stringent experimental conditions, making it difficult for amateur runners to access the testing opportunities by continuously recording metrics such as heart rate, running speed, time and distance. It provides accurate and dynamic information for predicting running performance. The smartwatch offers the advantages of simpler operation, shorter time and lower economic costs compared to traditional lab testing based on the aerobic metabolism indicators, making it highly promising for practical applications. So like I say, a bit of a fun one, a bit of a lighter one that I thought you might've found interesting. If you are a member of the database, you can go check out these papers now along with all the ones I mentioned at the start. If you don't want to go into the weeds and read through the papers themselves, these are now uploaded into the AI assistant. So you can just ask the AI assistant, what do you think of these papers or what questions do you have around this topic? And it will answer it based on these papers that I've just added into the database. If you want access to these resources and you do want to become a member, you can learn more in the show notes. There'll be a link there, but In the meantime, if you love these episodes, the latest running research episodes will be released at the end of the month. So you'll get another one at the end of April. In the meantime, thanks for listening. Enjoy your running and take care. If you are looking for more resources to run smarter, or you'd like to jump on a free 20 minute injury chat with me, then click on the resources link in the show notes. There you'll find a link to schedule a call plus free resources like my very popular. injury prevention five day course. You'll also find the Run Smarter book and ways you can access my ever growing treasure trove of running research papers. Thanks once again for joining me and well done on prioritising your running wisdom.