Runchatlive - ’Putting EVIDENCE back into Running Injury & Performance.’
Runchatlive Podcast, part of website https://www.runchatlive.com/ exists to help RUNNERS of all levels, plus professionals who work with Runners (Coaches, Personal Trainers, Physios, Sports Therapists, etc.) discover evidence based strategies to treat running related injury, reduce injury risk and improve running performance. Host Matt Phillips is joined by internationally respected industry experts to help bring you the results that YOU need. You may also want to check out Matt’s other podcast: ’The Sports Therapy Association Podcast’, recorded LIVE every Tuesday at 8pm on the Sports Therapy Association YouTube channel.
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RCL66: ’Runchatlive Gait Analysis Presentations at Therapy Expo 2023’
Season 3 · Episode 66
Wednesday, November 1, 2023 • Duration 57:24
'Runchatlive Gait Analysis Presentations At Therapy Expo 2023'
In this special episode of Runchatlive Podcast, Anna Maria Mazzieri (Director of The ST School) steps in as guest host to ask Matt Phillips (creator of Runchatlive) about his Gait Analysis presentations this November 22nd and 23rd at Therapy Expo in the NEC Birmingham, along with co-presenter Siddharth Hans - co-founder of GaitOn Running Gait Analysis Software:
How the information he delivers on Gait Analysis & Running Injury Management has evolved since his Therapy Expo presentations in 2014, 2015 and 2016
How the polarised nature of social media in 2023 is potentially doing more harm than good when it comes to helping fellow therapists embace new ideas & concepts.
Details of his 'Modern Approach To Gait Analysis' online & face-to-face course
The two day's of speakers & presentations that Matt has organised for the Sports Therapy Association 'STA Update Theatre' at Therapy Expo
How together with Anna Maria's 'Hands on Hub', this year at Therapy Expo is promising to be better than ever in terms of providing quality CPD for soft tissue therapists.
Want to join the live recordings?
If you are a soft tissue therapist who works with runners, we recommend you check out the Sports Therapy Association Podcast (also hosted by Matt Phillips). It is recorded live every TUESDAY at 8pm on the Sports Therapy Association YOUTUBE CHANNEL. Everyone is welcome - you do not have to be an STA member. If you cannot join live, be sure to subscribe to the 'Sports Therapy Association Podcast' on all popular podcast apps to be notified when new episodes are available.
Please Support Our Podcast!
If you appreciate what we do on Runchatlive Podcast, please take a couple of minutes to leave us a rating & review on Apple Podcasts. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes.
Questions? Email: matt@runchatlive.com
RCL65: ’Breathwork & Nasal Breathing for Performance’ with special guest David ’Jacko’ Jackson
Season 3 · Episode 65
Sunday, August 13, 2023 • Duration 01:14:02
Is nasal breathing better for running? David 'Jacko' Jackson, former professional rugby player forced to retire in 2013 due to traumatic brain injury, recently ran up & down Mount Snowdon 6 times in 24 hours. He also ran a 216km Ultra Marathon, breathing just through his nose. In this episode of Runchatlive Podcast, he discusses how efficient functional breathing using the nose instead of the mouth can be key in not just recovery from brain injury but also improving athletic performance.
With 316 appearances for Nottingham RFC, and 102 tries across a career of 13 years, David 'Jacko' Jackson was forced to retire in 2013 due to ‘TBI’ - Traumatic Brain Injury. Re–training as a Strength & Conditioning Coach, David co-founded the School of Calisthenics, became a Master Instructor with the Oxygen Advantage, and founded ProBreathwork.com. In this episode, originally recorded for the Sports Therapy Association Podcast, Jacko talks to us about his incredible journey.
Topics discussed (with time stamps):
0:00 Intro
4:30 Welcome David 'Jacko' Jackson
5:55 History of Jacko's concussions & eventual need to retire.
12:00 The lack of understanding in treatment of brain trauma
13:25 How breathwork can improve brain health
20:15 Many people don't understand the basics of breathing
Gait Analysis Series Part 4: Dr. Allison Gruber - Runchatlive Ep.64
Season 3 · Episode 64
Wednesday, March 8, 2023 • Duration 01:01:42
In Part 4 of our four part GAIT ANALYSIS special, guest Dr Allison Gruber, Assistant Professor in the Department of Kinesiology at Indiana University Bloomington, discusses what the research tells us about footwear and footstrike in relation to reducing running injury and increasing running performance.
Dr Allison Gruber has been at the forefront of running related research for more than a decade, with over 100 publications. Her primary research interests include the mechanisms of running related injuries and determinants of metabolic cost and locomotion.
Other Episodes In This Series:
Part 1 with Dr. Max Paquette, Associate Professor of the University of Memphis Human Performance
Center.
Part 2 with Dr JF Esculier, Vice-President & Director of Research & Development at The Running Clinic.
Part 3 with Dr Izzy Moore, Associate Professor in Human Movement & Sports Medicine at Cardiff Metropolitan University.
GAIT ANALYSIS COURSE IN MAY
If you are interested in starting a Gait Analysis service or updating it to be more evidence informed, podcast host Matt Phillips will be giving his course ‘Gait Analysis For Runners: A Modern Approach’ in May 2023.
• Two live ONLINE mornings - Saturday 6th & 13th May
• One IN PERSON full day - Saturday 20th May at The School in Exeter.
Full details at Runchatlive.com and The School Website.
Topics discussed with Dr Allison Gruber in this episode:
0:00 Intro, including details of 'Gait Analysis 3 Day Course' in UK with Matt Phillips
4:40 Dr Allison Gruber's views on the use of Gait Analysis for runners
7:50 Should we be trying to reduce Ground Impact Force for all runners?
11:16 Prospective Studies vs Retrospective Studies
13:23 Dr Allison Gruber on Researchgate. A look at some of her studies in chronological order: 'Metabolic Cost of Altering Foot Strike Patterns in Running, 2009'
20:40 Are many coaches & therapists still selling forefoot strike as the best type of footstrike for runners?
Gait Analysis Series Part 3: Dr. Izzy Moore - Runchatlive Ep.63
Season 3 · Episode 63
Friday, February 17, 2023 • Duration 58:38
In Part 3 of our four part GAIT ANALYSIS special, guest Dr Izzy Moore, Associate Professor in Human Movement & Sports Medicine at Cardiff Metropolitan University, discusses what we should be focussing on when working with female runners, in order to to reduce risk of injury and maximise performance.
Other Episodes:
Part 1 with Dr. Max Paquette, Associate Professor of the University of Memphis Human Performance
Center is available on all popular podcast apps and YouTube.
Part 2 with Dr JF Esculier, Vice-President & Director of Research & Development at The Running Clinic.
Part 3 with Dr Izzy Moore, Associate Professor in Human Movement & Sports Medicine at Cardiff Metropolitan University.
Part 4: JOIN US LIVE Thursday March 2nd 8pm (GMT): Dr. Allison Gruber, Assistant Professor in the Department of Kinesiology at Indiana University Bloomington.
GAIT ANALYSIS COURSE IN MAY
If you are interested in starting a Gait Analysis service or updating it to be more evidence informed, podcast host Matt Phillips will be giving his course ‘Gait Analysis For Runners: A Modern Approach’ in May 2023.
• Two live ONLINE mornings - Saturday 6th & 13th May
• One IN PERSON full day - Saturday 20th May at The School in Exeter.
Full details at Runchatlive.com and The School Website.
Topics discussed with Dr Izzy Moore in this episode:
1:20 Details of all episodes of this Gait Analysis Series
2:15 Dr Izzy Moore - over a decade of running related research
6:40 Running Researchers that influenced Dr Izzy Moore: Dr Daniel Lieberman, Dr Irene Davis, Dr Allison Gruber
11:00 Hardware & software that Dr Moore uses at Cardiff University for running related research
14:20 Dr Moore's studies with Grainne Donnelly & Emma Brockwell 'Running During Pregnancy & Post Partum, Parts A & B' (2022)
22:30 The relationship of sex-specific kinematic variables & running economy
27:10 Should we be encouraging running form changes in female runners pursuing improved running performance?
Gait Analysis Series Part 2: Dr. JF Esculier - Runchatlive Ep.62
Season 3 · Episode 62
Tuesday, January 31, 2023 • Duration 01:03:18
In Part 2 of this four part GAIT ANALYSIS special, our special guest is Jean Francois Esculier, Vice-President & Director of Research & Development at The Running Clinic.
Other Episodes:
Part 1 with Dr. Max Paquette, Associate Professor of the University of Memphis Human Performance
Center is available on all popular podcast apps and YouTube.
Join us LIVE on Monday Feb 13th 8pm (GMT): Dr. Izzy Moore, Associate Professor in Human Movement & Sports Medicine at Cardiff Metropolitan University.
Join us LIVE on Thursday March 2nd 8pm (GMT): Dr. Allison Gruber, Assistant Professor in the Department of Kinesiology at Indiana University Bloomington.
GAIT ANALYSIS COURSE IN MAY
If you are interested in starting a Gait Analysis service or updating it to be more evidence informed, podcast host Matt Phillips will be giving his course ‘Gait Analysis For Runners: A Modern Approach’ in May 2023.
• Two live ONLINE mornings - Saturday 6th & 13th May
• One IN PERSON full day - Saturday 20th May at The School in Exeter.
Full details at Runchatlive.com and The School Website.
11:45 The history of gait modifications recommended to reduce patellofemoral pain (PFP).
14:25 Step Rate Increase, Run Softer, Foot Strike Pattern
19:50 A closer look at cadence
21:30 If the runner is not injured, don't change the way they run
22:45 Influence of shoe weight on cadence
Gait Analysis Series Part 1: Dr. Max Paquette - Runchatlive Ep.61
Season 3 · Episode 61
Saturday, January 21, 2023 • Duration 01:00:52
We are excited to announce that 2023 brings NEW EPISODES of Runchatlive Podcast, bringing you a special FOUR PART SERIES on GAIT ANALYSIS talking to internationally acclaimed researchers Dr. Max Paquette, Dr. JF Esculier, Dr. Allison Gruber and Dr Izzy Moore about the role of Gait Analysis in running injury & performance.
In this PART ONE of the series, recorded as always LIVE on the Runchatlive YouTube channel, we talk with Dr Max Paquette, Associate Professor of the University of Memphis Human Performance Center and Director of the Musculoskeletal Analysis Laboratory.
Dr. Paquette consults for high school, collegiate and World-class track and field athletes and their coaches to optimize performance and reduce injury risks. During his collegiate career with the Guelph Gryphons, he won multiple national titles in cross country and track and in 2008, he was a national and Olympic Trials finalist in the 3000m steeplechase.
When it comes to research, Dr Paquette has had a huge influence in the field of lower limb joint mechanics with over 100 scientific articles, including the effects of different footwear, fatigue/repetition, altered techniques and training interventions for injury prevention and performance. Dr. Paquette's research also focuses on the effects of exercise interventions and gait modifications on joint mechanics, and function in older individuals and athletes.
Topics discussed in this episode:
6:40 Why has there been a decline in the use of gait analysis in the last few years by scientists & biomechanists?
9:20 When did Max Paquette first use gait analysis and what did he look for?
11:25 The danger of thinking all runners should run like elites.
13:20 The challenges of mass misinformation and educating runners.
17:40 Gait analysis for prescribing shoes
21:10 Gait analysis for 'management strategies' to help recovery from injury
23:00 Dr Max Paquette on researchgate.net
24:56 'The influence of surface & speed on biomechanical external loads obtained from wearable devices in rearfoot elite runners.'
33:15 The significance of footstrike in running performance
38:00 What running injuries can gait analysis be best used for?
RCL60: Nutrition Month Pt4: ’Nutrition For The Athletic Female’ with special guest Kathryn Stewart
Season 3 · Episode 60
Saturday, June 4, 2022 • Duration 01:03:55
Our month's 'Focus on Nutrition' concludes with Part 4: ‘Nutrition for the Athletic Female’. Like the previous three parts, this episode is from the Sports Therapy Association Podcast, uploaded here to Runchatlive as nutrition is a topic of relevance to runners & professionals who work with runners. The podcast is recorded LIVE on the Sports Therapy Association YouTube Channel every Tuesday at 8pm (GMT+1).
In this episode ‘Nutrition for the Athletic Female, we are joined by special guest Kathryn Stewart, a registered dietician with the Dublin Nutrition Centre, with a Masters in Sport and Exercise Nutrition. Kathryn has worked as a dietitian in both the UK and Ireland covering a range of clinical areas such as bowel surgery, gut disorders, oncology, stroke, respiratory conditions, heart health and weight management.
Some of you may have seen the work Kathryn has done with The Athletic Female team Emma Brockwell, Grainne Donnelly and Dr Helen McElroy, who were guests on the show back in February 2022 in Ep.89 of the Sports Therapy Association Podcast: 'The Athletic Female'.
Topics discussed:
How to get experience as a Dietician or Nutritionist
How important is gender when looking at nutrition for athletes?
The problem of research historically being done by males on males
Signs that your client/patient may have a nutrition related issue
Using the menstral cycle to flag potential nutritional deficiency
How to overcome 'taboo topics' in clinic
Polycystic Ovary Syndrome (PCOS): how common is it and how much can diet modification help?
Are there any particularly 'dangerous' diets out there?
Athletic Amenorrhea: how much is it regarded as 'to be expected' by competitive female athletes?
Frozen food: friend or foe?
Supplements: necessary for female athletes or can everything be obtained in a healthy diet?
RCL59: Nutrition Month Pt3: ’Food Intolerance’ with Dr Gill Hart
Season 3 · Episode 59
Wednesday, May 25, 2022 • Duration 01:07:13
Our 'Focus on NUTRITION' month continues, with once again episodes from the Sports Therapy Association Podcast being uploaded here to Runchatlive as nutrition is obviously a tpic of relevance to runners & professionals who work with runners. If you want to join the live recordings, head to The Runchatlive Facebook Page or Sports Therapy Association YouTube Channel every Tuesday at 8pm (GMT+1).
In this episode, the subject is 'Food Intolerance', with special guest Dr Gill Hart, BSc (Hons), PhD, Cert Mgmt (Open), FIBMS. Dr Gill Hart is a leading UK Biochemist, an expert on food intolerance and a credible and respected authority on a range of related issues, with over twenty years experience in the development and clinical evaluation of diagnostic tests.
As Scientific Director at YorkTest Laboratories ,a leading provider of food intolerance tests and food allergy tests for 40 years, Gill regularly gives talks and lectures on food intolerance at Universities, Colleges, trade shows and consumer events. She also provides guidance for those choosing diagnostic tests with her ‘What makes a good diagnostic test’ checklist, and has written many articles in scientific journals and consumer magazines.
Topics discussed in this episode include:
The history of food intolerance testing and how YorkTest became the UK’s leading food intolerance, allergy and home health testing company.
The difference between an allergy and a food sensitivity
The prevalence of food intolerance worldwide and in the UK
Different types of food intolerance and the tests available
Symptoms of food intolerance
Immunoglobulin G Tests - Why do we measure food-specific IgG antibodies in blood?
IgG tests at YorkTesting - how blood is taken, how food-specific IgG reactions are measured, how results are collated
A look at the evidence for food-specific IgG tests being effective
How soft tissue therapists & practicioners can work alongside YorkTest, and how can tests be ordered
RCL58: Nutrition Month Pt2: ’The Endurance Diet’ with guest Matt Fitzgerald
Season 3 · Episode 58
Friday, May 20, 2022 • Duration 01:04:19
The 'Focus on NUTRITION' month continues, with episodes of the Sports Therapy Association Podcast being also uploaded here to Runchatlive as it's such an important topic or runners and professionals who work with runners. If you want to join the live recordings, head to The Runchatlive Facebook Page or Sports Therapy Association YouTube Channel every Tuesday at 8pm (GMT+1).
'Focus on Nutrition' month Part 2: 'The Endurance Diet' with special guest Matt Fitzgerald.
Matt Fitzgerald is a hugely respected endurance runner, sports journalist & best selling author. Therapists who work with runners/triathletes or are runners/triathletes themselves will most probably be familiar with Matt Fitzgerald's articles online & in magazines, plus his books including 'Brain Training for Runners', '80/20 Running', the recent 'Run Like a Pro', plus his excellent nutrition based books including the 'Racing Weight Series', 'Diet Cults' and 'The Endurance Diet'.
This episode is an absolute must for anyone interested in diet for endurance athletes!
Topics discussed include:
You’ve written quite a few books on nutrition over the years including your 'Racing Weight Series' 2011 -2014, 'Diet Cults' in 2014, 'The Endurance Diet' in 2016. Have your views on diet for athletes changed much across that time?
Your Book 'The Endurance Diet' is based on your personal study of how elite athletes around the world eat. Should we recreational athletes be following the same diet as elite athletes?
How important a factor is genetics when it comes to elite endurance athletes?
A look at the evolution of humans and diet
A look at the 'Five Principal Habits' of a successful endurance diet:
- eat everything
- eat quality
- eat carb-centred
- eat enough
- eat individually.
Why are most popular diets based on cutting out certain types of food?
Do Elite endurance athletes all follow the same diet?
When you say eat everything, do you mean things like alcohol & sweets too?
How common are food intolerances and allergies in elite athletes?
RCL57: ’Nutrition: Mind Over Matter?’ with special guest Dr Gary Mendoza
Season 3 · Episode 57
Sunday, May 15, 2022 • Duration 01:05:12
New month, new Focus Topic... NUTRITION! And this month once again, episodes of the Sports Therapy Association Podcast will be also uploaded to Runchatlive given the relevance of the topic for runners & therapists who work with runners. If you want to join the live recordings, head to The Runchatlive Facebook Page or Sports Therapy Association YouTube Channel every Tuesday at 8pm (GMT+1).
Our special guest Dr Gary Mendoza, a behaviour change expert and lecturer in Nutrition for Sport & Exercise at Bath Spa and Cardiff Metropolitan Universities, opens the month with an episode entitled 'Nutrition: Mind Over Matter?'
Dr Mendoza was a guest back in August 2021 in Ep64 of the Sports Therapy Asspciation Podcast: 'Motivational Interviewing for Client Communication', and in this episode discusses how important an understanding of Behaviour Change is when working with patients or clients trying to manage their weight.
Topics discussed include:
The research work Dr Mendoza did into the psychology of change, as part of his PhD in Nutrition
The importance of a client’s state of ‘readiness’ when looking at weight management
The fact that people will employ the services of a personal trainer or sports therapist even if they are not psychologically ready to change.
The use of Motivational Interviewing (MI) when working with behaviour change goals, drawing on the knowledege of MI Founders William Miller and Stephen Rollnick, as well as Professor Terry Moyles.
The value as a therapist or personal trainer of improving ones communication skills, including the ability to understand & use open questions effectively, affirmations, reflections and summaries (known collectively in MI terms as ‘OARS’).
The use of “real play” vs “role play”, i.e. learners using their own personal or business issues when studying behaviour change, rather than a made up scenario.
Details of courses run by Dr Mendoza, as well as his free downloadable 'Behaviour Change Booklet' (for therapists and clients) - see 'useful links' below.
Our sincere thanks to David 'Jacko' Jackson for giving up his time to be a guest on the show!
Want to join the live recordings?
If you are a soft tissue therapist who works with runners, we recommend you check out the Sports Therapy Association Podcast (also hosted by Matt Phillips). It is recorded live every TUESDAY at 8pm on the Sports Therapy Association YOUTUBE CHANNEL. Everyone is welcome - you do not have to be an STA member. If you cannot join live, be sure to subscribe to the 'Sports Therapy Association Podcast' on all popular podcast apps to be notified when new episodes are available.
Please Support Our Podcast!
If you appreciate what we do on Runchatlive Podcast, please take a couple of minutes to leave us a rating & review on Apple Podcasts. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes.
Questions?
Email: matt@runchatlive.com
23:57 What are some of the dangers of encouraging all runners to adopt a forefoot strike?
30:18 'Achilles Tendon Forces in Forefoot and Rearfoot Running' 2011
33:10 Question from live listener: "Isn't it necessary to address all components of running (cadence, overstriding, etc.) and not only just footstrike pattern? 35:07 Shifting load from ankle to knee by changing footstrike
39:20 Changing cadence will potentially increase metabolic cost for at least a short period of time
41:43 Question from live listener: "I've read that cadence below 165 has a higher injury risk... have you heard of that?"
44:11 'Footstrike patterns and race performance in the 2017 IAAF World Championship men’s 10,000 m final' 2021
50:10 'The Missing Link in Running Injury Research: Nonrunning Physical Activity' 2022
52:30 Knee load comparison during Standing, Walking & Running
58:50 Follow Allison Gruber on Social Media: Twitter @IUBiomechanics
Our sincere thanks to Dr Allison Gruber for giving up her time to be a guest!
Please Support Our Podcast!
If you enjoy & appreciate what we do on Runchatlive Podcast, please take a couple of minutes to leave us a rating & review. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes.
33:00 Camille Herron: Interesting example of femoral anteversion
34:00 Sprint Mechanics vs Distance Running
36:30 The relationship of sex-specific kinematic variables & running injury
39:40 Spatiotemporal variables: Cadence and Step Length
Our sincere thanks to Dr Izzy Moore for giving up her time to be a guest! Join us for Part 4 on Thursday March 2nd 8pm (GMT) with guest Dr. Allison Gruber, Assistant Professor in the Department of Kinesiology at Indiana University Bloomington.
Please Support Our Podcast!
If you appreciate what we do on Runchatlive Podcast, please take a couple of minutes to leave us a rating & review. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes.
28:40 The limitations of using 'comfort' to choose shoes
33:15 The significance of footstrike in running performance
34:30 Results of the study: expected & not expected
36:50 Why did some runners report report less pain when they reduced cadence, or went to rear foot strike?
44:50 Moving load from the patella to the achilles
59:00 Instagram, Twitter, Courses with The Running Clinic
Our sincere thanks to Dr JF Esculier for giving up his time to be a guest! Join us for Part 3 on Monday Feb 13th 8pm (GMT) with special guest Dr. Izzy Moore, Associate Professor in Human Movement & Sports Medicine at Cardiff Metropolitan University.
Please Support Our Podcast!
If you appreciate what we do on Runchatlive Podcast, please take a couple of minutes to leave us a rating & review. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes.
Our sincere thanks to Dr Max Paquette for giving up his time to be a guest! Join us for Part Two on Monday January 30th 6pm GMT with special guest Dr Jean Francois Esculier!
Please Support Our Podcast!
If you appreciate what we do on Runchatlive Podcast, please take a couple of minutes to leave us a rating & review. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes.
Our sincere thanks to Kathryn Stewart for giving up her time to be a guest!
Please Support Our Podcast!
If you appreciate what we do on Runchatlive Podcast and the Sports Therapy Association Podcast, please take a couple of minutes to leave us a rating & review. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes.
Our sincere thanks to Dr Gill Hart for giving up her time to be on the Podcast!
Please Support Our Podcast!
If you appreciate what we do on Runchatlive Podcast and the Sports Therapy Association Podcast, please take a couple of minutes to leave us a rating & review. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes.
Please Support Our Podcast!
If you appreciate what we do on Runchatlive Podcast and the Sports Therapy Association Podcast, please take a couple of minutes to leave us a rating & review. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes.
About This Week's Guest
Dr Gary Mendoza has a PhD in Nutrition and a particular interest in the psychology of change. A former programme leader for sports nutrition and advanced sports nutrition at Massey University in New Zealand, Dr Mendoza lectures in nutrition for sport and exercise at Bath Spa and Cardiff Metropolitan Universities and is an Academic Associate member of the SENr. He is also director of Stages of Change Ltd and delivers the Behaviour Change Workshop, drawing on information he gained from training under the founders of Motivational Interviewing (MI) Professors Stephen Rollnick & William Miller.
Please Support Our Podcast!
If you appreciate what we do on Runchatlive Podcast and the Sports Therapy Association Podcast, please take a couple of minutes to leave us a rating & review. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes.
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