Explore every episode of the podcast The Recovery Run

The best creatine for runners isn't complicated — but most runners aren't taking it. In this video, I break down exactly what creatine does for running performance and recovery, debunk the biggest myths that stop runners from supplementing, and compare three forms of creatine: Bulk creatine tablets, PureSport creatine sachets, and Ovrload creatine gummies.🛒 PRODUCTS MENTIONED:• Bulk Creatine Tablets: https://amzn.to/44jMJJo• PureSport Creatine Monohydrate Sachets: https://amzn.to/4bz8HvI• Ovrload Creatine + Electrolyte Gummies: https://amzn.to/4aJym4J🔑 KEY TAKEAWAYS:• Creatine helps regenerate ATP — your muscles' immediate energy source — improving repeat sprint ability and recovery• Take 3-5g daily, every day, like a multivitamin. No loading phase needed• Creatine does NOT cause bloating at standard doses, does NOT damage healthy kidneys, and is NOT just for bodybuilders• All three forms (tablets, powder, gummies) work — choose based on convenience and preference📚 REFERENCES:• International Society of Sports Nutrition position stand on creatine: https://pubmed.ncbi.nlm.nih.gov/28615996/• Creatine supplementation and endurance performance: https://pubmed.ncbi.nlm.nih.gov/36935000/👋 ABOUT ME:I'm Arun, a UK-based MSK specialist and runner. Whether you're dealing with knee pain, an Achilles problem, shin splints, or another running injury, this channel is here to help you get back to running with confidence. I create evidence-based videos drawing from my clinical experience and my own injury history.🎥 WATCH NEXT:▶️ The Best Supplement for Runners Knee Pain (It's Not What You Think): https://youtu.be/l0DbdzVR1Bo▶️ Runner's Knee Pain? Here's Exactly What's Wrong (And How to Fix It): https://youtu.be/U06W9TCbbbo⚠️ DISCLAIMER:This content is for educational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before starting any new supplement, especially if you have pre-existing health conditions.#CreatineForRunners #RunningSupplements #CreatineBenefits #RunningNutrition

If you've got knee pain when you run, you've probably been told it's your IT band, your shoes, or weak glutes. But for most runners, knee pain isn't caused by ONE thing. It's a combination of factors that all add up over time.In this episode, I break down exactly what's causing your runner's knee, and more importantly, how to actually fix it by looking at the five things that really matter: pain location, training load, recovery, strength, and stress.📥 FREE KNEE PAIN RECOVERY SCORECARDAnswer a few quick questions and get your personalised knee irritation score, plus what to focus on first: http://kneescore.lovable.appABOUT MEI'm Arun Gray, a UK-based sports therapist with an interest in knee pain in runners. I've recovered from my own knee injuries, treated hundreds of runners with knee pain, and my mission is to help you understand what's actually wrong with your knee and how to fix it, so you can get back to running with confidence.It's a marathon, not a sprint.#runnersknee #kneepain #runningpain #kneepainrunning #runnerskneepain #runningrecovery #sportstherapy

If you've got knee pain while running, you've probably been told it's your shoes. More cushioning. Stability shoes. Insoles. But for most runners, the real cause of knee pain has almost nothing to do with footwear.In this episode, I break down what's ACTUALLY overloading your knee — and why changing your shoes probably won't solve anything.⬇️ LINKS ⬇️🆓 Runner's Knee Recovery Score → https://kneescore.lovable.appFind out how irritated your knee is, whether it's safe to keep running, and what to do next — in just a few minutes.🔗 ABOUT MEI'm Arun Gray, a UK-based sports therapist and knee specialist. I've recovered from my own injuries and treated hundreds of runners with knee pain. If you want to understand what's really going on with your knee, and how to fix it - subscribe for weekly videos.#runnersknee #kneepain #runningtips #kneepainrunning #runnerskneepain

Knee pain keeping you from running? The fix might not be another stretch or exercise — it might be a supplement you've probably dismissed as "only for gym bros."In this video, sports therapist Arun Gray explains why creatine monohydrate could be the best supplement for runners knee pain. Most knee pain in runners isn't a structural problem — it's a load intolerance issue. Your tissues can't handle the forces running demands. Creatine helps by improving strength and power output, which means your muscles absorb more shock and your knee takes less of a beating.USEFUL LINKS:My knee pain recovery score tool: https://kneescore.lovable.appMy recommended creatine dummies: https://amzn.to/4vXRxzG🔬 KEY TAKEAWAYS:→ Runners knee pain is usually a load intolerance issue — your muscles aren't absorbing enough force→ Creatine improves ATP regeneration, leading to 5-15% strength gains on average→ Stronger muscles = more shock absorption = less stress on the knee joint→ The water retention is intramuscular (inside the muscle), not the "puffy" kind→ 3-5g daily, no loading phase needed, benefits build over 3-4 weeks🦵 ABOUT ARUN GRAY:I'm a UK-based sports therapist and ACL specialist. I've recovered from my own running niggles, and I've treated hundreds of patients through their rehab in my clinics. If you're a runner dealing with knee pain and you're tired of conflicting advice online, this channel is for you.📖 REFERENCED RESEARCH:Creatine supplementation and lower limb strength performance: https://pubmed.ncbi.nlm.nih.gov/28615996/International Society of Sports Nutrition position stand on creatine: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z💬 Have you tried creatine as a runner? Drop your experience in the comments — I read every one.#creatineforrunners #runnerskneepain #kneepain #creatinebenefits #creatinemonohydrate #strengthtrainingforrunners #runninginjury #kneepainrelief #bestsupplementforrunners #sportstherapist #runningrehab #ACLrecovery

Running influencers are getting injured — and it’s not a coincidence.Over the last few weeks, TikTok has been full of reaction videos after several well-known running influencers picked up serious injuries. The most high-profile case is Mary McCarthy, who has publicly shared that she’s been diagnosed with a grade 4 stress fracture. That seems to have kicked off a wider conversation across social media about overtraining, influencer advice, and whether runners should be copying what they see online.In this video, I break down why blindly following running influencers is a mistake, even when they’re fast, popular, or look like they’re “doing everything right”.I cover:- Why most influencers aren’t qualified to give training or injury advice- How social media only shows a tiny highlight reel of training — not recovery, load management, strength work, or warning signs- What actually causes overtraining and stress injuries in runners- Why generic plans and app-based programmes don’t work for everyone- The problem with copying elite or influencer training without context- How to recognise your body’s early warning signs before injury hitsI also discuss reactions involving other popular running creators like Alistair Almond and Calum Goddard-Mocklow (Proddy from The Fellas), as well as some of the criticism aimed at training apps like Runna, and where runners often misunderstand what those programmes can (and can’t) do.This isn’t about attacking individuals — it’s about helping runners think critically, train smarter, and avoid injuries that can derail months (or years) of progress.👉 If you’re currently dealing with shin pain, watch this next:Shin Splints vs Stress Fracture – How to Tell the Differencehttps://youtu.be/VV-jfk7Q2h8If you’re a runner, coach, or just trying to stay injury-free, this is a conversation worth having.

Resting for shin splints feels logical — but it’s usually why shin pain keeps coming back.

In this episode, I explain why rest doesn’t fix shin splints and what actually needs to change.Shin splints are one of the most common running injuries — especially for newer runners or anyone increasing training.Most people are told to “just rest”… but as soon as they start running again, the pain returns.In this video, I break down:- Why rest reduces pain but doesn’t fix the cause- What shin pain actually is (and what it isn’t)- The key training, strength, and recovery factors that need adjusting- Why generic rehab programs often fail- How to tell if your shin pain might be something more seriousIf you’re dealing with ongoing shin pain, this video will help you understand why it’s happening — and what to do next instead of endless stop-start running.👉 Take my free 2-minute shin pain diagnostic quiz:https://5l790a16wns.typeform.com/to/PKN6tdzI

Most runners think shin splints mean a splintering or cracking bone — and that misunderstanding is exactly why people panic, rest too long, or rehab the wrong thing.In this episode, I break down what shin splints actually are, what they aren’t, and why understanding this matters before you think about exercises, rest, or a return to running.This isn’t a rehab routine or a quick fix.It’s about getting the right mental model first — because without that, everything else is guesswork.If you’re confused about:• Whether shin splints mean your bone is damaged• Why rest helps but doesn’t always solve the problem• How shin splints differ from stress fractures

Shin splints and stress fractures are often confused — and that confusion leads runners to make the wrong decisions.In this episode, I explain the difference between shin splints and stress fractures using a simple visual analogy, so you can understand:- What shin splints actually are (and what they aren’t)- How stress fractures develop- Why shin splints don’t mean your bone is “splitting”- The key symptom differences runners should pay attention to- How the approach to treatment differs between the twoMost shin pain starts in the tissues around the tibia, not the bone itself. But if load isn’t managed properly, bone damage can occur — which is why knowing the difference matters.This episode is for runners dealing with shin pain who want clarity, not guesswork.⚠️ This episode is for educational purposes only and is not a substitute for individual medical advice. If pain is worsening, localised, or affecting daily walking, seek professional assessment. // F O L L O WInstagram | @aginjuryrehabTikTok | @aginjuryrehabWebsite | https://www.aginjuryrehab.co.uk/