The Run Smarter Podcast – Details, episodes & analysis

Episode Title: Unraveling the Mystery of Muscle Cramping with Jeff Sankoff

Guest:
Today's guest is Jeff Sankoff, an emergency physician and seasoned triathlete with over 50 finishes at the 70.3 distance, six Ironman completions, and six 70.3 World Championships under his belt. Jeff is also the host of the Tri-Doc Podcast and a coach who specializes in guiding triathletes, runners, and cyclists through his Tri-Doc coaching business. His unique combination of medical expertise and extensive experience in endurance sports makes him the perfect guest to discuss the complexities of muscle cramping.

Episode Summary:
In this episode, Brodie Sharpe and Jeff Sankoff delve into the elusive and often frustrating topic of muscle cramping. Jeff shares his personal experiences with cramping, particularly during his endurance races, and discusses the scientific theories behind what causes muscle cramps. The conversation covers potential causes such as dehydration, electrolyte imbalances, and the newer theory of neuromuscular imbalances. They also touch on the related condition of hyponatremia, exploring its dangers and how to prevent it during long endurance events. Throughout the discussion, Jeff emphasizes the multifactorial nature of cramping and the importance of personalized strategies for prevention and treatment.

Key Talking Points:

• Personal Experiences with Cramping: Jeff shares how cramping has affected his races, sometimes costing him podium finishes, and the frustration of managing cramps throughout his athletic career.
• Causes of Muscle Cramping: Exploration of the two main theories behind muscle cramping: dehydration/electrolyte imbalance and neuromuscular dysfunction due to an imbalance between excitatory and inhibitory nerve impulses.
• Hyponatremia: Understanding the dangers of hyponatremia, how it can be mistaken for heat stroke, and the importance of balancing water and electrolyte intake during long endurance events.
• Prevention and Treatment: Discussion on the effectiveness of various cramp remedies, such as electrolyte supplements, spicy drinks like pickle juice, and the importance of training at race intensity to prevent cramps.
• The Role of Fitness and Strength Training: How better fitness and strength in targeted muscle groups might reduce the risk of cramping during high-intensity efforts.

Key Takeaways for Runners:

• Experimentation is Key: If you’re prone to cramping, try different strategies such as electrolyte replacement or spicy liquids to find what works best for you.
• Listen to Your Body: Pay attention to how your body reacts in different conditions and intensities. Adjust your training and race strategies accordingly to minimize the risk of cramping.
• Stay Hydrated, but Smartly: In hot conditions, ensure you're not just drinking plain water but also replenishing your sodium levels to avoid hyponatremia.
• Strength Training: Incorporate strength training into your routine to enhance muscle endurance and potentially reduce the risk of cramping during races.
• Know the Warning Signs of Hyponatremia: Be aware of the symptoms like confusion and imbalance, and ensure you're adequately replacing sodium if you’re sweating heavily during long races.

Where to Find Jeff Sankoff:

• Website: Tri-Doc Coaching
• Instagram: @tridoccoaching
• Podcast: The Tri-Doc Podcast available on Apple Podcasts, Stitcher, Spotify, and more.

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These are the paper titles discussed in today's episode:

Paper 1: The Effects of Nordic Hamstring Exercise on Performance and Injury in the Lower Extremities: An Umbrella Review
Paper 2: Running Shoes of the Post-modern Footwear Era: A Narrative Overview of Advanced Footwear Technology
Paper 3: Comparison of Bone Mineral Density of Runners with Inactive Males: A Cross-Sectional Study

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Papers Reviewed in this Episode:

1. Toe Box Shape of Running Shoes Affects In-Shoe Foot Displacement and Deformation: A Randomized Crossover Study
2. The Effect of Posture on Running Economy, Kinematics, and Muscle Activation
3. Consecutive Bilateral Iliac Stress Fracture in an Adult Male Runner 
4. Effectiveness of Kinesio Tape in the Treatment of Patients with Patellofemoral Pain Syndrome: A Systematic Review and Meta-Analysis

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨ 

Frank Sanchez is a Physician Associate and has been a medical director of the Lifetime Fitness Miami Marathon.

Today, the Run Smarter Patrons have submitted questions to Frank on how to survive and thrive as a masters runner. I ask:

1.) Would you recommend increasing or decreasing the amount of cross-training as athletes get older?

2.) Is it okay to train for a marathon with only easy, long and tempo runs?

3.) I get injured every time I run more than 3 days per week. Is this a function of a masters runner?

4.) Should we increase or decrease strength training as we get older?

5.) Are there any dietary changes for master runners?

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Brodie updates the Run Smarter Scholars on ITB Friction Syndrome by recapping a past podcast episode on this topic along with fresh new tips.

Learn about the ITB structure and what ITB friction syndrome is, before exploring potential running risk factors.

Listen to this episode if you want a deep insight into the prevention, treatment and management of this condition. 

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Rowena Field is a Physiotherapist and Researcher in Chronic Pain and Nutrition. She is also involved in the STEPP program which focuses on 'Solutions, Tools & Education for Persistent Pain'. 

Today, Rowena talks about the role diet has on pain sensitivity and her research on low-carb and keto diets for pain management. Listen to learn the role of glucose and ketones in body inflammation and the changes you need to make to have a positive impact.

Click here to learn more about the STEPP program

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Brodie recaps the previous podcast episodes surrounding Patellofemoral Pain including:

• Talking all things Runner's Knee with the boys from That's Running
• What Brodie has learnt from Patellofemoral Pain
• Catastrophising and Kinesiophobia hindering your recovery

After reviewing the takeaways from these previous episodes, Brodie shares 5 new updates to help with injury prevention and rehabilitation of this condition. 

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Claire Bartholic is a running coach focusing on science-backed training, nutrition, and mental strength techniques. She is also the host of the Run to the top podcast and the Planted Runner Podcast.

In this episode, Brodie and Claire talk about how and why runners should implement strides into their training. Including:

• What are strides?
• Who should implement strides?
• What is a good starting routine?
• How should strides change throughout various phases of a race preparation?
• What are some common mistakes made when doing strides?

Check out Claire's new podcast & website: The Planted Runner

And Claire's Instagram: @theplantedrunner

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By popular demand, this is an updated episode covering the old and new information about Proximal Hamstring Tendinopathy. Brodie recaps the previous two episodes on this condition including:

• Why your hamstring tendinopathy isn't getting better with Maryke Louw
• What Brodie has learnt from Proximal Hamstring Tendinopathy

After reviewing the takeaways from these previous episodes, Brodie shares 5 new updates to help with injury prevention and rehabilitation of this condition. 

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Peter Brukner is a Medical Doctor and Sports Medicine Physician who has worked with elite national and international sporting teams. After a revolutionary personal experience, Peter shifted his career focussing on the role of carbohydrates in our bodies and how the experts got food and diet so wrong.

He published a book titled 'A Fat Lot of Good' and is on a mission to better educate the western world about diet and inflammation.

I talk to Dr. Brukner about the role of inflammation in relation to healthy and injured recreational runners and explore how an improved diet can help minimise pain, overcome injuries and assist in athletic performance. 

Defeat Diabetes Website

Book: A Fat Lot of Good

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