You're listening to the Weekend Collective podcast from News Talks ed be you mean.

You're listening to the Weekend Collective podcast from News Talks ed be you mean.

It was as.

It was as.

Mister Brinch, you're bad bananas.

Mister Brinch, you're bad bananas.

With the gay black peas your power.

With the gay black peas your power.

You have poverty the sweets.

You have poverty the sweets.

Mister.

Mister.

Okay, look, we're gonna have to wear with Tyra about because that wasn't exactly a celebratory Let's get into the Christmas spirit thing. That's you're a Grench something by someone Tyler the Creator or whatever. I apologize for that whose spirits were just impinged in a negative way. But this is the Weekend Collective, and so I'm just subtly sending a single looking for something joyous and uplifting for the next one. Now, by the way, at some stage we'll play on Andrebacelli's a Deest Day for Dailys, which is probably the most magnificent into the Christmas spirit, sort of overwhelming symphonic choir set of Christmas song I could ever recommend. Anyway, I'm signed to send me a crack at Tyre for fun because she's got a sense of humor as well. Didn't take yourself too seriously. This is the weekn Collective and this is the Health Hub, and we're going to be having a chat about well, a bunch of things, but also he does tend to be an expert in this sort of thing running. And his name is Greg Pain and he's a sports biomechanist at BioSport and he's with me now. Greg.

Okay, look, we're gonna have to wear with Tyra about because that wasn't exactly a celebratory Let's get into the Christmas spirit thing. That's you're a Grench something by someone Tyler the Creator or whatever. I apologize for that whose spirits were just impinged in a negative way. But this is the Weekend Collective, and so I'm just subtly sending a single looking for something joyous and uplifting for the next one. Now, by the way, at some stage we'll play on Andrebacelli's a Deest Day for Dailys, which is probably the most magnificent into the Christmas spirit, sort of overwhelming symphonic choir set of Christmas song I could ever recommend. Anyway, I'm signed to send me a crack at Tyre for fun because she's got a sense of humor as well. Didn't take yourself too seriously. This is the weekn Collective and this is the Health Hub, and we're going to be having a chat about well, a bunch of things, but also he does tend to be an expert in this sort of thing running. And his name is Greg Pain and he's a sports biomechanist at BioSport and he's with me now. Greg.

Hi, Happy Sunday, Tim, Happy Sunday.

Hi, Happy Sunday, Tim, Happy Sunday.

Happy Sunday. Is how are you?

Happy Sunday. Is how are you?

I'm very well.

I'm very well.

Now, just quickly on your because I often refer people to these articles and things on your website and BioSport, but you've gotten some new thing of a jig going. Yes, I think I'm a jig.

Now, just quickly on your because I often refer people to these articles and things on your website and BioSport, but you've gotten some new thing of a jig going. Yes, I think I'm a jig.

We can be a little more specific, but no, I'm very proud. I've launched my first BioSport app, and I've launched an online course for regarding running efficiency called the Efficient Runner. Very creative title, but it's literally been one of those things that's been years in the making for me, so I'm incredibly proud to get it out. It's basically an enormous exercise library for runners of all backgrounds.

We can be a little more specific, but no, I'm very proud. I've launched my first BioSport app, and I've launched an online course for regarding running efficiency called the Efficient Runner. Very creative title, but it's literally been one of those things that's been years in the making for me, so I'm incredibly proud to get it out. It's basically an enormous exercise library for runners of all backgrounds.

To all sorts of goals and challenges and stuff as well.

To all sorts of goals and challenges and stuff as well.

Yeah, to maintain really the evidence around how you manage your running efficiency as a round and being as strong as possible so as plyimetrics as resistance training, but there's also an eight week course in there on how to actually self assess your own gait. I teach you to see what I see when I'm gate analyzing runners, and you can go through like a corrective library to identify which are the key exercises to help you become more efficient and therefore less prone to injury, enjoy running, performance, improves all these positive things. So it's a beast of a course, but I'm incredibly proud of it.

Yeah, to maintain really the evidence around how you manage your running efficiency as a round and being as strong as possible so as plyimetrics as resistance training, but there's also an eight week course in there on how to actually self assess your own gait. I teach you to see what I see when I'm gate analyzing runners, and you can go through like a corrective library to identify which are the key exercises to help you become more efficient and therefore less prone to injury, enjoy running, performance, improves all these positive things. So it's a beast of a course, but I'm incredibly proud of it.

What do I call it? What do I look for?

What do I call it? What do I look for?

The efficient runner? Oh?

The efficient runner? Oh?

Us not biaspot on bios. No, no, no, that's I was googling. Okay, the efficient runner. There we go, that's the there we go. Excellent.

Us not biaspot on bios. No, no, no, that's I was googling. Okay, the efficient runner. There we go, that's the there we go. Excellent.

So this makes for stimulating radio tim.

So this makes for stimulating radio tim.

No, no, it's good. I'm going to check it out. But because it's all about running and a lot of people, we got the silly season coming up, and not everyone wants to charge into the German things. But how come if running has got to be it feels to me intuitively as a human being that running is the most natural form of exercise. I mean we evolved from you know, at some stage we stood upright in the evolutionary process, and then we learned to run and to hunt for our food, and running feels it should be something we just do intuitively, is it? Is it any long we evolved away from that?

No, no, it's good. I'm going to check it out. But because it's all about running and a lot of people, we got the silly season coming up, and not everyone wants to charge into the German things. But how come if running has got to be it feels to me intuitively as a human being that running is the most natural form of exercise. I mean we evolved from you know, at some stage we stood upright in the evolutionary process, and then we learned to run and to hunt for our food, and running feels it should be something we just do intuitively, is it? Is it any long we evolved away from that?

But after walking, running is by a long shot the most primal form of movement that everyone who has the capability of standing up right should be able to do. Now, the problem is with running versus walking walking sort running is a foundly complex movement. If you're looking at particularly dealing with a Western population who's maybe a little inactive, sits a little bit too much, doesn't do enough strength work, versus say, Western or third world cultures a sorry versus third world not Western cultures where they are more active, where they you know, don't have such a sedentary lifestyle, they tend to be far less injury prone than we do. So when it comes to when it comes to running, the one thing that a new runner or someone who is passionate about running should not do is just think I'm just going to go and run. There are specific exercises and there are certain considerations you should have in order to reduce the likelihood of injury. And also, you know, as I sort of saying before to enjoy the pleasure or the joy that should be running.

But after walking, running is by a long shot the most primal form of movement that everyone who has the capability of standing up right should be able to do. Now, the problem is with running versus walking walking sort running is a foundly complex movement. If you're looking at particularly dealing with a Western population who's maybe a little inactive, sits a little bit too much, doesn't do enough strength work, versus say, Western or third world cultures a sorry versus third world not Western cultures where they are more active, where they you know, don't have such a sedentary lifestyle, they tend to be far less injury prone than we do. So when it comes to when it comes to running, the one thing that a new runner or someone who is passionate about running should not do is just think I'm just going to go and run. There are specific exercises and there are certain considerations you should have in order to reduce the likelihood of injury. And also, you know, as I sort of saying before to enjoy the pleasure or the joy that should be running.

Age, of course is well less. It's more forgiving when you're younger and less forgiven when you're older. So if you're an eighteen year old, you're probably put on a pair of sneaks in the way you go, unless you've abused yourself terribly physically and overweight and totally said Andry, you've been on the PlayStation for the last ten years.

Age, of course is well less. It's more forgiving when you're younger and less forgiven when you're older. So if you're an eighteen year old, you're probably put on a pair of sneaks in the way you go, unless you've abused yourself terribly physically and overweight and totally said Andry, you've been on the PlayStation for the last ten years.

Yeah. So this we use a term now called training age, which is a little more a little more specific. So you and I similar age, you run a lot more. There's a lot of grain in that here there tim and it.

Yeah. So this we use a term now called training age, which is a little more a little more specific. So you and I similar age, you run a lot more. There's a lot of grain in that here there tim and it.

Just drops out instead of bless.

Just drops out instead of bless.

But I mean, like, you can have two people who are of the same age. One's got a really high training age, which basically means they've been a lot more active, they run a lot more, they've done a lot more training over their lifetime, versus the same person, sorry, same age person who has not done a lot of running, who has not done a lot of gym work or whatever it might be. They've got a low training age. So the way that you would get both of those two counterintuitive.

But I mean, like, you can have two people who are of the same age. One's got a really high training age, which basically means they've been a lot more active, they run a lot more, they've done a lot more training over their lifetime, versus the same person, sorry, same age person who has not done a lot of running, who has not done a lot of gym work or whatever it might be. They've got a low training age. So the way that you would get both of those two counterintuitive.

If I was fifty and I had a training age of forty.

If I was fifty and I had a training age of forty.

No, no, it's not when you say high training age, it's not an actual We're not trying to plug a number into it. It's not a quantifiable, not a biological that you have the body and face of fifty year old. No, absolutely, not no, no, But it's it is how if someone does have low training age, even if they are you know, if you were dealing with a twenty year old had been sedentary and had spent too much time you know, during say COVID, inside gaming, not outdoing movement, trying to get them into running as well would require some consideration versus just saying, okay, you're twenty, go out and run, as there is a likelihood that they would get injured.

No, no, it's not when you say high training age, it's not an actual We're not trying to plug a number into it. It's not a quantifiable, not a biological that you have the body and face of fifty year old. No, absolutely, not no, no, But it's it is how if someone does have low training age, even if they are you know, if you were dealing with a twenty year old had been sedentary and had spent too much time you know, during say COVID, inside gaming, not outdoing movement, trying to get them into running as well would require some consideration versus just saying, okay, you're twenty, go out and run, as there is a likelihood that they would get injured.

Okay, what is is training age and number? Then what does it define?

Okay, what is is training age and number? Then what does it define?

So it's very subjective, It is subjective, but it does it?

So it's very subjective, It is subjective, but it does it?

Okay, So is as you more defined by words like you have a low training age or high or actually is there a number where they score you get or something where it enables people to go okay, right, you may be thirty five years old, but your score on the training age is x. Or do they just say so you're a mess? Kid, it's.

Okay, So is as you more defined by words like you have a low training age or high or actually is there a number where they score you get or something where it enables people to go okay, right, you may be thirty five years old, but your score on the training age is x. Or do they just say so you're a mess? Kid, it's.

A little more technic thankful you're a mess, but that we don't we don't apply number to it. But if you have two people who are looking at so getting into a particular sport doesn't matter, whether it's cycling, running, swimming, doesn't matter, what it is. You look at them as individuals and say, well, because of your history you have, this is the plan that you would follow. You could probably start running fairly quickly and build up really quickly, whereas if you've got a low training age and you haven't had a lot of physical activity in your past, you build up a lot slower. So, as I say, it is subjective and that is where when you're working with people in that space, their feedback to you and sort of the.

A little more technic thankful you're a mess, but that we don't we don't apply number to it. But if you have two people who are looking at so getting into a particular sport doesn't matter, whether it's cycling, running, swimming, doesn't matter, what it is. You look at them as individuals and say, well, because of your history you have, this is the plan that you would follow. You could probably start running fairly quickly and build up really quickly, whereas if you've got a low training age and you haven't had a lot of physical activity in your past, you build up a lot slower. So, as I say, it is subjective and that is where when you're working with people in that space, their feedback to you and sort of the.

More of a it's more of a vibe.

More of a it's more of a vibe.

It is a vibe.

It is a vibe.

I just like using that word.

I just like using that word.

I'm not sure that a British journal of sports medicine would call it a vibe, but for what we're talking about, it's probably.

I'm not sure that a British journal of sports medicine would call it a vibe, but for what we're talking about, it's probably.

An expression I've used on the show a little bit ever since I because it's a reference to the castle. It's the vibe you're on an Australian movie which in a political interview I even managed to bring it into that and my interviewee responded with a continuation of the quote, but I mean vibees quite interesting, because yes, so it's not something where you're going to get you're going to feed your information into an app and it's going to say, right, your training age is X. Yes, it's just basically we're discussing you know, so, okay, what's an example of how your training age, of what information you'd end up with that would end up you telling them, well, ok, you're thirty years old, but you've got a low training app a very low training age, and therefore we're going to do.

An expression I've used on the show a little bit ever since I because it's a reference to the castle. It's the vibe you're on an Australian movie which in a political interview I even managed to bring it into that and my interviewee responded with a continuation of the quote, but I mean vibees quite interesting, because yes, so it's not something where you're going to get you're going to feed your information into an app and it's going to say, right, your training age is X. Yes, it's just basically we're discussing you know, so, okay, what's an example of how your training age, of what information you'd end up with that would end up you telling them, well, ok, you're thirty years old, but you've got a low training app a very low training age, and therefore we're going to do.

X so a really good, really good about it to discuss us as thinking about we've got Christmas coming.

X so a really good, really good about it to discuss us as thinking about we've got Christmas coming.

Up, our training age is going to get lower just by the belt of Christmas.

Up, our training age is going to get lower just by the belt of Christmas.

Well, you could sort of tie that in slightly in the sense of you're going away. Let's just say you're going away on holiday. You've got three weeks off with the family, no work, and you while you're away, you're sitting by the beach or wherever it is that you're going, and you become very sedentary. The one thing you don't do is think to yourself well, I've been running three times a week total kilometers of forty k's per week up until coming away on holiday. Done nothing away on holiday, So I can just start running back at forty k's per week when you get back to work. Because the body, the tissues become deconditioned. Now you're can apply that exact same philosophy when you are trying to get someone in to say, you know, a sport being cycling or running being the most obvious because of ground reaction forces. And as I say, it is subjective. And that's when treating people who are building into their first event or trying to achieve certain goal, it has to be a two way communications street. And that is why I also when you are treating people like that, it's never going to be a broad brushstrokes. You never say well you're thirty five, you're thirty five, all going to do this. You've got to figure out what works best, what progressions regressions work for those individuals.

Well, you could sort of tie that in slightly in the sense of you're going away. Let's just say you're going away on holiday. You've got three weeks off with the family, no work, and you while you're away, you're sitting by the beach or wherever it is that you're going, and you become very sedentary. The one thing you don't do is think to yourself well, I've been running three times a week total kilometers of forty k's per week up until coming away on holiday. Done nothing away on holiday, So I can just start running back at forty k's per week when you get back to work. Because the body, the tissues become deconditioned. Now you're can apply that exact same philosophy when you are trying to get someone in to say, you know, a sport being cycling or running being the most obvious because of ground reaction forces. And as I say, it is subjective. And that's when treating people who are building into their first event or trying to achieve certain goal, it has to be a two way communications street. And that is why I also when you are treating people like that, it's never going to be a broad brushstrokes. You never say well you're thirty five, you're thirty five, all going to do this. You've got to figure out what works best, what progressions regressions work for those individuals.

Okay, one of the things you mentioned at the start when we're chatting about this. By the way, if you've got any questions for Greg, you can get on the blow at anytime. On eight one hundred and eighty ten and eighty text nine nine two. He's not just a biing mechanist for running, by the way, looks after all sorts of sports people and some actually quite quite famous ones who have done quite well. That's not a state secret anyway. It's Lisa Carington you do some work with, isn't it. That's right, not a state secret. Feel it did feel like a state secret for a while, just because I guess while getting rid of the Olympics and stuff, you just keep you keep a level of confidence.

Okay, one of the things you mentioned at the start when we're chatting about this. By the way, if you've got any questions for Greg, you can get on the blow at anytime. On eight one hundred and eighty ten and eighty text nine nine two. He's not just a biing mechanist for running, by the way, looks after all sorts of sports people and some actually quite quite famous ones who have done quite well. That's not a state secret anyway. It's Lisa Carington you do some work with, isn't it. That's right, not a state secret. Feel it did feel like a state secret for a while, just because I guess while getting rid of the Olympics and stuff, you just keep you keep a level of confidence.

And also I have to be very conscious of the fact that within that team, I am one member within a very big, very passionate team, and I'm not the sort of person I'm very proud to say that I work with Lisa and the other girls. I'll really be proud, but I'm not taking any more credit for that I'm Joe relative to the other members of the team, because we.

And also I have to be very conscious of the fact that within that team, I am one member within a very big, very passionate team, and I'm not the sort of person I'm very proud to say that I work with Lisa and the other girls. I'll really be proud, but I'm not taking any more credit for that I'm Joe relative to the other members of the team, because we.

All I would like to take odds at the tab if that Lisa is going to compete at the next Olympics and she's going to win gold, I reckon that'd be a fantastic bet right now, because she's phenomenal.

All I would like to take odds at the tab if that Lisa is going to compete at the next Olympics and she's going to win gold, I reckon that'd be a fantastic bet right now, because she's phenomenal.

I have absolutely nothing to say about that one.

I have absolutely nothing to say about that one.

Oh no, I don't. I didn't expect your comments that would give us more trouble than you can possibly I just reckon that's She's phenomenal, and and you know, I always love it when people sort of look like they might be retiring. It's like a back anyway. Hey, what you mentioned about strengthening. Yes, okay, so let's say that you know, someone needs to get into running, but it has been a while between drinks and metaphorically speaking, what sort of strengthening.

Oh no, I don't. I didn't expect your comments that would give us more trouble than you can possibly I just reckon that's She's phenomenal, and and you know, I always love it when people sort of look like they might be retiring. It's like a back anyway. Hey, what you mentioned about strengthening. Yes, okay, so let's say that you know, someone needs to get into running, but it has been a while between drinks and metaphorically speaking, what sort of strengthening.

So I work off of One of my taglines is, you know, I strengthen runners, but not from the ground up.

So I work off of One of my taglines is, you know, I strengthen runners, but not from the ground up.

I work more.

I work more.

There's a term in movement mechanics called proximal to distal. You now what that means is proximal as pelvic stability. If your pelvis is stable, of course to it, if you've got a strong, stable core, then everything above and below are going to work a little more efficiently. So I work when I'm treating runners, I start making sure that they've got a nice stable pelvis, and then from there you start building in body weight.

There's a term in movement mechanics called proximal to distal. You now what that means is proximal as pelvic stability. If your pelvis is stable, of course to it, if you've got a strong, stable core, then everything above and below are going to work a little more efficiently. So I work when I'm treating runners, I start making sure that they've got a nice stable pelvis, and then from there you start building in body weight.

How do you tell a running all the video?

How do you tell a running all the video?

The running video them from side view and rear view. And I also had to muscle balance testing, where I use what's called a biofeedback, so it's almost like a blood pressure cuff that you can put under their back and under tummy and you can see just how stable they are when you palpate, when you put your fingertips on their tummy muscles, you can tell if someone is stabilizing correctly or not. And then that way, when you look back at the video and you can see their pelvis moving too much. And this is all on the efficient runner hashtage you're saying. You can you put it all together. You can put two and two together and say, well, your palvis is moving excessively. That's affecting your say hip extension, a toe off, or you've got rib flare, or you've got trunk rotation. Get the palvis more stable above and below you're going to work more effectively. And then then you start factoring in the specific exercises relative to their movement. And I'm using inverted commas air air commas here their movement faults.

The running video them from side view and rear view. And I also had to muscle balance testing, where I use what's called a biofeedback, so it's almost like a blood pressure cuff that you can put under their back and under tummy and you can see just how stable they are when you palpate, when you put your fingertips on their tummy muscles, you can tell if someone is stabilizing correctly or not. And then that way, when you look back at the video and you can see their pelvis moving too much. And this is all on the efficient runner hashtage you're saying. You can you put it all together. You can put two and two together and say, well, your palvis is moving excessively. That's affecting your say hip extension, a toe off, or you've got rib flare, or you've got trunk rotation. Get the palvis more stable above and below you're going to work more effectively. And then then you start factoring in the specific exercises relative to their movement. And I'm using inverted commas air air commas here their movement faults.

Wow, and it sounds really complicated, but it also sounds I was going to say something really silly, just like in credible be useful, but it does. It's fascinating. It is because I'm I was just thinking from my ow point of view, because I've got a nursing a bit of an injury that's come from my physio. If my physio was listening to this, she'd be like, you need to go and see Greek again.

Wow, and it sounds really complicated, but it also sounds I was going to say something really silly, just like in credible be useful, but it does. It's fascinating. It is because I'm I was just thinking from my ow point of view, because I've got a nursing a bit of an injury that's come from my physio. If my physio was listening to this, she'd be like, you need to go and see Greek again.

Actually, I do have a free free course, do you yes? And it's a core stability course. Takes you through everything that I teach my athletes. So really free.

Actually, I do have a free free course, do you yes? And it's a core stability course. Takes you through everything that I teach my athletes. So really free.

And where do they find that?

And where do they find that?

I'm a website just on the home page of by a sport dot cod so for instance.

I'm a website just on the home page of by a sport dot cod so for instance.

So if you have detected, is it about core stability or is it about does it also reveal this what was that word proxroximal, proximal or something else?

So if you have detected, is it about core stability or is it about does it also reveal this what was that word proxroximal, proximal or something else?

We have the proximal stability for distal mobility. So if your pelvis is more stable everything above and below, so your trunk and your legs are likely to work more efficiently.

We have the proximal stability for distal mobility. So if your pelvis is more stable everything above and below, so your trunk and your legs are likely to work more efficiently.

Is it just about stability? Is it also pick up whether you're a bit out of whack? Because I just think we're not all. I mean even a lot of the things we do well. Ften people carry their bags with one arm, they sit in one particular position. We're not doesn't feel like most people would be totally symmetrical in terms of their strengths.

Is it just about stability? Is it also pick up whether you're a bit out of whack? Because I just think we're not all. I mean even a lot of the things we do well. Ften people carry their bags with one arm, they sit in one particular position. We're not doesn't feel like most people would be totally symmetrical in terms of their strengths.

There's no such thing as perfectly symmetrical. No, absolutely not. One of my pet peeves is when I see people coming to see me and they get all upset because they've been to see a practitioner of some background and they've said, oh, they've had them lying on a table and looked at their legs and said, well, your legs are you've got a leg lengths discrepancy while they're wearing shoes. Therefore your palvis is imbalanced. Therefore you've got to keep coming back and seeing me. And that's complete garbage.

There's no such thing as perfectly symmetrical. No, absolutely not. One of my pet peeves is when I see people coming to see me and they get all upset because they've been to see a practitioner of some background and they've said, oh, they've had them lying on a table and looked at their legs and said, well, your legs are you've got a leg lengths discrepancy while they're wearing shoes. Therefore your palvis is imbalanced. Therefore you've got to keep coming back and seeing me. And that's complete garbage.

Okay, we going to take your calls. It's eight hundred eighty ten eighty. If you are or you're wanting to get back into running, you've got any questions, even if it comes down to things like what sort of shoes should you wear on? Actually, because i'll do this text before we go to the break, somebody said, remember our ancestors, because we were talking about evolution, I guess our ancestors probably only weighed fifty to seventy kilos at the most. Therefore they could run a lot easier and Further, is that a factor the fact that the modern human being as basically for sure, we're bigger, yeah, I mean, and and have our systems adapted as much as they should have to the fact we're twenty or thirty kilos heavier than even just a few generations ago.

Okay, we going to take your calls. It's eight hundred eighty ten eighty. If you are or you're wanting to get back into running, you've got any questions, even if it comes down to things like what sort of shoes should you wear on? Actually, because i'll do this text before we go to the break, somebody said, remember our ancestors, because we were talking about evolution, I guess our ancestors probably only weighed fifty to seventy kilos at the most. Therefore they could run a lot easier and Further, is that a factor the fact that the modern human being as basically for sure, we're bigger, yeah, I mean, and and have our systems adapted as much as they should have to the fact we're twenty or thirty kilos heavier than even just a few generations ago.

We're definitely heavier and western is I mean, there is no correlation that says that sitting is bad for you. Sitting for extended periods of time is bad for you posturally. But because we sit for long periods of time, and as we put on weight, particularly men more so than women, our center of mass goes further forward like your tummy protrude protrudes, So that's going to negatively effect your running efficiency and running economy. So yes, I do agree with that for sure.

We're definitely heavier and western is I mean, there is no correlation that says that sitting is bad for you. Sitting for extended periods of time is bad for you posturally. But because we sit for long periods of time, and as we put on weight, particularly men more so than women, our center of mass goes further forward like your tummy protrude protrudes, So that's going to negatively effect your running efficiency and running economy. So yes, I do agree with that for sure.

Okay, we like your calls. Eight hundred and eighty ten eighty text nine two nine two. My guests Greg Pain, he's a sports biomechanist at BioSport, needs with us until until five o'clock, so you can give us a call. Any questions you've got about just getting back into it, easing back into it. You've got a persistent problem that's niggling that you might be han't got over. I don't know. We might be able to offer shed some light on it. Give us a call. We'll be back in just a moment. It's twenty two and a half past four, and welcome back to the Health of I'm Tim Beverage. My guest Greek Pain. He's a sports biomechanist at Buy a Sport. You can check him out by not check him out, check out his work it by support dot Cota and zaid check him out. I've got some terrible slips at the Timeue anyway, talking about running, and you know you want to get back into it. You want to Maybe you've got a persistent injury that's niggling you, maybe you got into it too much or anything. Questions you might have enough question about shrews because actually, to be honest, the answer on shoes is you've got to get a really good pair. And probably I'm just I'm probably going to be interrupted by Greek here, but this is based on his advice get a really good pair of shoes and don't wear them for five years. You know, I have to turn them over everything again, don't you. Greg.

Okay, we like your calls. Eight hundred and eighty ten eighty text nine two nine two. My guests Greg Pain, he's a sports biomechanist at BioSport, needs with us until until five o'clock, so you can give us a call. Any questions you've got about just getting back into it, easing back into it. You've got a persistent problem that's niggling that you might be han't got over. I don't know. We might be able to offer shed some light on it. Give us a call. We'll be back in just a moment. It's twenty two and a half past four, and welcome back to the Health of I'm Tim Beverage. My guest Greek Pain. He's a sports biomechanist at Buy a Sport. You can check him out by not check him out, check out his work it by support dot Cota and zaid check him out. I've got some terrible slips at the Timeue anyway, talking about running, and you know you want to get back into it. You want to Maybe you've got a persistent injury that's niggling you, maybe you got into it too much or anything. Questions you might have enough question about shrews because actually, to be honest, the answer on shoes is you've got to get a really good pair. And probably I'm just I'm probably going to be interrupted by Greek here, but this is based on his advice get a really good pair of shoes and don't wear them for five years. You know, I have to turn them over everything again, don't you. Greg.

I thought you're going to say go and get some cab and plates. Then I was going to get a little bit grumpy.

I thought you're going to say go and get some cab and plates. Then I was going to get a little bit grumpy.

T I'll see your passive aggressive side or just plain aggressive. I don't know, not me. Ken Hello, Hi, Hi, Ken Hello, Hello.

T I'll see your passive aggressive side or just plain aggressive. I don't know, not me. Ken Hello, Hi, Hi, Ken Hello, Hello.

Yeah.

Yeah.

I'm wondering if you got to help. I've I've been running in my seventies. I've been running about forty years at least. Are wear good shoes, so I've got change some regularly, probably around maybe about thirty five days a week, six k, sometimes a little bit more. But I've learn this. Over the last couple of years. I've been getting tingling, numb feet, griforming europathy, and I'm wondering if that could be due to sort of impact on the spinal cord or something like that.

I'm wondering if you got to help. I've I've been running in my seventies. I've been running about forty years at least. Are wear good shoes, so I've got change some regularly, probably around maybe about thirty five days a week, six k, sometimes a little bit more. But I've learn this. Over the last couple of years. I've been getting tingling, numb feet, griforming europathy, and I'm wondering if that could be due to sort of impact on the spinal cord or something like that.

Possibly. The only thing that I would say is if you can get a video. This is a sweeping generalized answer, by the way, so you know, if you are getting numbness in the feet, I would certainly get that assessed and you don't let it progress. But the one thing I would say is if you can get a video of you taken when you're running side on. There are two things I would look at. I would look at. In fact, Tim and I were just discussing this off here, I would look at this the amount of sway within your back is and how arched is your lower back, which therefore means how tipped forward is your pelvis. Now I will say there is no one number we're not looking at. X amount of degrees of pelvic tilt is the correct amount of pelvic tilt for everybody. But if your pelvis is tipped too far forward, that can impact the signaling of the nerves coming out of your lower back and potentially down through your glutes as well. So that was that's one thing I would look at. The Other thing i'd make sure is that you're not overstriding. So I mean, you've got a very high training agent, you've been running for a long time, that's which is fantastic, But make sure that your cadence is fairly high, because if you're overstriding and there is some sort of what we call neural tension or your sidic nerve can be a little bit tight, that in itself can cause problems as well. So those would be the two things I would look at. But if you have access to a good physio, then I would certainly get that investigated, because you know, you don't want to have numb feet, particularly when when you're running as well, there's a whole associated it with the fact that it's none We don't want tripping falls and all these sorts of things to be a problem as well.

Possibly. The only thing that I would say is if you can get a video. This is a sweeping generalized answer, by the way, so you know, if you are getting numbness in the feet, I would certainly get that assessed and you don't let it progress. But the one thing I would say is if you can get a video of you taken when you're running side on. There are two things I would look at. I would look at. In fact, Tim and I were just discussing this off here, I would look at this the amount of sway within your back is and how arched is your lower back, which therefore means how tipped forward is your pelvis. Now I will say there is no one number we're not looking at. X amount of degrees of pelvic tilt is the correct amount of pelvic tilt for everybody. But if your pelvis is tipped too far forward, that can impact the signaling of the nerves coming out of your lower back and potentially down through your glutes as well. So that was that's one thing I would look at. The Other thing i'd make sure is that you're not overstriding. So I mean, you've got a very high training agent, you've been running for a long time, that's which is fantastic, But make sure that your cadence is fairly high, because if you're overstriding and there is some sort of what we call neural tension or your sidic nerve can be a little bit tight, that in itself can cause problems as well. So those would be the two things I would look at. But if you have access to a good physio, then I would certainly get that investigated, because you know, you don't want to have numb feet, particularly when when you're running as well, there's a whole associated it with the fact that it's none We don't want tripping falls and all these sorts of things to be a problem as well.

Yeah yeah, yeah, yeah, okay, Yeah, it's not so much the numb I'm all sort of just like singly depends on needle that sort of thing.

Yeah yeah, yeah, yeah, okay, Yeah, it's not so much the numb I'm all sort of just like singly depends on needle that sort of thing.

So those would be the two things I would look at you. Whether you've got an excessive pelvic tilt and possibly overstriding as well.

So those would be the two things I would look at you. Whether you've got an excessive pelvic tilt and possibly overstriding as well.

Do you do any other strength exercise or care strength training? Ken, Do you do anything outside of the runner?

Do you do any other strength exercise or care strength training? Ken, Do you do anything outside of the runner?

No, I satisfy myself with Okay, that's the runs over the sex size.

No, I satisfy myself with Okay, that's the runs over the sex size.

For the day.

For the day.

So I've got I've got neural tension. I had back surgery ten years ago. It wasn't a success, and I've still got neural tension now. And I know from my brother is a physio in Melbourne, and the one thing that we discussed when he was over here last was just the importance of say, doing something like a really slow deadlift. There's really good, really good advice online because a nice slow deadlift will very very slowly and gently stretch that neural tissue in the back of your legs, So that is something that I would look at as well.

So I've got I've got neural tension. I had back surgery ten years ago. It wasn't a success, and I've still got neural tension now. And I know from my brother is a physio in Melbourne, and the one thing that we discussed when he was over here last was just the importance of say, doing something like a really slow deadlift. There's really good, really good advice online because a nice slow deadlift will very very slowly and gently stretch that neural tissue in the back of your legs, So that is something that I would look at as well.

Just while Kin's there, the core streets stuff you were talking about that you are offer, just the free core streets stuff. Would that be of benefit to someone like Ken to do once or twice a week.

Just while Kin's there, the core streets stuff you were talking about that you are offer, just the free core streets stuff. Would that be of benefit to someone like Ken to do once or twice a week.

Because what is really important when you're running is making sure that your pelvis one is stable so it's not shifting all over the place, but two that you the curvature in your lumber spine. You know, your lower back curvature is not excessively curved, but we want to curve that's normal. But by using your core abs in the correct manner, which is the tricky part, that can help to affect your public shelt and therefore unload that neural tissue.

Because what is really important when you're running is making sure that your pelvis one is stable so it's not shifting all over the place, but two that you the curvature in your lumber spine. You know, your lower back curvature is not excessively curved, but we want to curve that's normal. But by using your core abs in the correct manner, which is the tricky part, that can help to affect your public shelt and therefore unload that neural tissue.

Okay, you can. I've have to do a little bit of You might have to substitute one of the one or two of those days some core strength.

Okay, you can. I've have to do a little bit of You might have to substitute one of the one or two of those days some core strength.

Yeah, yeah, maybe he's not going to do.

Yeah, yeah, maybe he's not going to do.

Maybe I do sit up. I have to say, guys, I do sit up.

Maybe I do sit up. I have to say, guys, I do sit up.

You know, situps, not coustability exercises. I'm sorry, Kim, there are better things you could be doing, so go and check out. But doing something is better than nothing. I'm the first of you there.

You know, situps, not coustability exercises. I'm sorry, Kim, there are better things you could be doing, so go and check out. But doing something is better than nothing. I'm the first of you there.

Thanks Ken, Go and check out biasport dot car and said, I'm not giving Greek free advertising anything on that. It's just simply he's got some free core strength stuff there, So go and check it out, would be my recommendation. Right, Hang on a second. What's the time? Oh, we got heaps the time twenty eight minutes to five news talk z'd be just before you go to next textraction. I've just got one which is a very common issue. I'm just going to read this text and we'll go to our next to callers question. I'm in my late fifties, one hundred kg trying to get back into running, but constantly pull calf muscles. Is it a case of slowly slowly? Or are there exercises I could be doing? Should be doing all.

Thanks Ken, Go and check out biasport dot car and said, I'm not giving Greek free advertising anything on that. It's just simply he's got some free core strength stuff there, So go and check it out, would be my recommendation. Right, Hang on a second. What's the time? Oh, we got heaps the time twenty eight minutes to five news talk z'd be just before you go to next textraction. I've just got one which is a very common issue. I'm just going to read this text and we'll go to our next to callers question. I'm in my late fifties, one hundred kg trying to get back into running, but constantly pull calf muscles. Is it a case of slowly slowly? Or are there exercises I could be doing? Should be doing all.

Of the above. So you've got two main calf muscles. You've got gastric Nemeus, which is a nice the twin headed run that looks really good. And then there's a deeper one beneath it called Celius. So gastric Nemeus crosses the knee and it crosses the ankle. Celias only crosses the ankle. So when you're running and your knee is bent as you're coming through to push off, you're using cilius more Now, studies have shown that celias has to contend with six to eight times body weight loading per contact. So if you're weighing one hundred kgs, that muscle needs to be really, really strong. So I would do loads and loads of calf strengthening. And when I say that straight leg and bent knee, just rare start to load that tissue up.

Of the above. So you've got two main calf muscles. You've got gastric Nemeus, which is a nice the twin headed run that looks really good. And then there's a deeper one beneath it called Celius. So gastric Nemeus crosses the knee and it crosses the ankle. Celias only crosses the ankle. So when you're running and your knee is bent as you're coming through to push off, you're using cilius more Now, studies have shown that celias has to contend with six to eight times body weight loading per contact. So if you're weighing one hundred kgs, that muscle needs to be really, really strong. So I would do loads and loads of calf strengthening. And when I say that straight leg and bent knee, just rare start to load that tissue up.

Does walking, you know, doing significant amount of walking before we start running, does that help strengthen those particular muscles.

Does walking, you know, doing significant amount of walking before we start running, does that help strengthen those particular muscles.

Not enough, And it's more stimulus than that radio.

Not enough, And it's more stimulus than that radio.

Okay, there you go, And I gather at a slightly age related that blowing of the calf muscle, isn't it.

Okay, there you go, And I gather at a slightly age related that blowing of the calf muscle, isn't it.

Yeah? I mean that's why I'm not running because with my neural tension, my calf keeps blowing. So it's a pain.

Yeah? I mean that's why I'm not running because with my neural tension, my calf keeps blowing. So it's a pain.

Well, yeah, I read that tick stack, so I've got a couple of calf muscles blown until I managed to finally get through it, which was a great relief. Anyway, Right, let's take some more calls.

Well, yeah, I read that tick stack, so I've got a couple of calf muscles blown until I managed to finally get through it, which was a great relief. Anyway, Right, let's take some more calls.

Peter High Yeah, Hi, gentlemen, I might be crutching at straws. But I'm going to ask you guys, anyway, go for it. I started running at the age of twelve and I finished running at the age of ag that's eight years ago. Simply because the back there's osteoarth riders in it, normal ass riders, and I got terrific back pain, and I just had to give it that. Now, you know, your guess is a specialist person. So the doctor said to me, I'm sorry, but you know, I suppose I'm asking for your advarg.

Peter High Yeah, Hi, gentlemen, I might be crutching at straws. But I'm going to ask you guys, anyway, go for it. I started running at the age of twelve and I finished running at the age of ag that's eight years ago. Simply because the back there's osteoarth riders in it, normal ass riders, and I got terrific back pain, and I just had to give it that. Now, you know, your guess is a specialist person. So the doctor said to me, I'm sorry, but you know, I suppose I'm asking for your advarg.

Yeah, my general advice. Peter. Well, the first thing I would say is congratulations for getting sixty eight years worth of running out of your body. That's very, very impressive. For a start. If your doctor has advised that because you've got a from the lumber spine, then it's not not in your best interest to run, then it's not for me to disagree with that. I would say, if you can still walk, because as we get older, it is important to still have contact with the ground like ground reaction forces to maintain our bone density, which is why running is just such a powerful tool for bone dense. The only thing I would say, and it's not for me to say this, in a direct advice perspective. But if you can do little little walk runs or something like that without getting any pain in your back afterwards, then I would say go for it. But again if you're maybe checking with your doctor on that front, yeah.

Yeah, my general advice. Peter. Well, the first thing I would say is congratulations for getting sixty eight years worth of running out of your body. That's very, very impressive. For a start. If your doctor has advised that because you've got a from the lumber spine, then it's not not in your best interest to run, then it's not for me to disagree with that. I would say, if you can still walk, because as we get older, it is important to still have contact with the ground like ground reaction forces to maintain our bone density, which is why running is just such a powerful tool for bone dense. The only thing I would say, and it's not for me to say this, in a direct advice perspective. But if you can do little little walk runs or something like that without getting any pain in your back afterwards, then I would say go for it. But again if you're maybe checking with your doctor on that front, yeah.

Go on you because I can walk, I'll walk from for your distance.

Go on you because I can walk, I'll walk from for your distance.

Yeah.

Yeah.

Being a runner, I mean.

Being a runner, I mean.

It sounds it sounds like it sounds like Peter, you're also missing that sense of getting the air pumping through your lungs. You know, that's sense of oxygen deficit and feeling a bit puffed, which you get from running. Is that what you miss?

It sounds it sounds like it sounds like Peter, you're also missing that sense of getting the air pumping through your lungs. You know, that's sense of oxygen deficit and feeling a bit puffed, which you get from running. Is that what you miss?

Yes, it's getting out on the road and challenge and the wind and the shineing.

Yes, it's getting out on the road and challenge and the wind and the shineing.

Yeah, I'm just want you there, Peter, Greg is there? Is it okay? If I mean when you're walking, if you've shoven a few hills, that'll get the blood pumping. Is that okay? With what Peter's described to you as is.

Yeah, I'm just want you there, Peter, Greg is there? Is it okay? If I mean when you're walking, if you've shoven a few hills, that'll get the blood pumping. Is that okay? With what Peter's described to you as is.

I mean walking hells up and down not just up up and down are very beneficial again, you know, the making make your muscles work harder to walk up and better for your bone density on the down phase. But again, like going back to that running question, Peter, like if you can do little short runs and make sure you're taking little short steps and not big long loping strides. Again, doctor needs to clear this. But if you can do that without eliciting pain in your lower back, then my advice would be give it a try, but you know, seek seek medical advice on that first. But you know there are so many benefits and keeping going with your running.

I mean walking hells up and down not just up up and down are very beneficial again, you know, the making make your muscles work harder to walk up and better for your bone density on the down phase. But again, like going back to that running question, Peter, like if you can do little short runs and make sure you're taking little short steps and not big long loping strides. Again, doctor needs to clear this. But if you can do that without eliciting pain in your lower back, then my advice would be give it a try, but you know, seek seek medical advice on that first. But you know there are so many benefits and keeping going with your running.

Well, thank you very much, Yeah, thank.

Well, thank you very much, Yeah, thank.

Well, pleasure, good luck.

Well, pleasure, good luck.

Actually, just before we go to just before you out of the break, actually we'll come back and have a chat about shoes as well. But we've got some more calls lined up. By the way, I've been on how to look at the introductory sort of the welcome page to the free Core Strength thing, and it's I would encourage people to look at it because I have never seen a T shirt as orange as that since I saw my last road code.

Actually, just before we go to just before you out of the break, actually we'll come back and have a chat about shoes as well. But we've got some more calls lined up. By the way, I've been on how to look at the introductory sort of the welcome page to the free Core Strength thing, and it's I would encourage people to look at it because I have never seen a T shirt as orange as that since I saw my last road code.

So when I when I treat the cake as Alicia, Alicia Hoskins who's in the K four K two, she actually just caused me her little her little road cone all the time. So it is it's it's just bring I bring vitality to the day.

So when I when I treat the cake as Alicia, Alicia Hoskins who's in the K four K two, she actually just caused me her little her little road cone all the time. So it is it's it's just bring I bring vitality to the day.

It brings out the color in your skin too. That is incredibly orange. You must have done some PHT shop with that.

It brings out the color in your skin too. That is incredibly orange. You must have done some PHT shop with that.

I felt that websde it's twenty.

I felt that websde it's twenty.

Two minutes to five back in my.

Two minutes to five back in my.

Early's lobby. That les Mary that.

Early's lobby. That les Mary that.

I always yes, Tira, that's an improvement. Thank you. On the Christmas music front, well done. I eight one hundred eight ten eighty. This is the health have on news talks. There'll be Greg pain as my guest. We're talking about running, getting back into it, maintaining it, all those things and what are the what are the ways of making sure you can enjoy running, not just you know, next week or two, but for a longer time. I w eight one hundred eight ten and eighty. Right, Pete, Hello, you know, hey great?

I always yes, Tira, that's an improvement. Thank you. On the Christmas music front, well done. I eight one hundred eight ten eighty. This is the health have on news talks. There'll be Greg pain as my guest. We're talking about running, getting back into it, maintaining it, all those things and what are the what are the ways of making sure you can enjoy running, not just you know, next week or two, but for a longer time. I w eight one hundred eight ten and eighty. Right, Pete, Hello, you know, hey great?

How are you?

How are you?

I'm very well, thanks Pete.

I'm very well, thanks Pete.

How are you good?

How are you good?

Yeah? I don't know what it is. Yeah, you're a fuzzy theist.

Yeah? I don't know what it is. Yeah, you're a fuzzy theist.

No no, no. I came from a biomechanics background, so it's similar bit different.

No no, no. I came from a biomechanics background, so it's similar bit different.

It's about that, it's about the science of movement.

It's about that, it's about the science of movement.

Yeah, that's exactly right.

Yeah, that's exactly right.

Yeah cool. I've had a few operations with my nave, about four total MEE replacement done, plus they came up a roof and bugging me ankle that really bad that years ago, and now I'm just just starting to lay there last year and maybe I'm still pretty full. I don't walking, I do. I do a fevit of walking a day. As I could say, I just noticed, like, yes, so I couldn't hardly walk to my groin area like you can walk. And yes, I couldn't hardly walk into the day. It's really painful. Look there. What could that be.

Yeah cool. I've had a few operations with my nave, about four total MEE replacement done, plus they came up a roof and bugging me ankle that really bad that years ago, and now I'm just just starting to lay there last year and maybe I'm still pretty full. I don't walking, I do. I do a fevit of walking a day. As I could say, I just noticed, like, yes, so I couldn't hardly walk to my groin area like you can walk. And yes, I couldn't hardly walk into the day. It's really painful. Look there. What could that be.

Sweeping generalization is when we see people who walk and or run who start to get groin pain. One of the first things that I look at is, and you can actually check this yourself, is that if you're going for a walk, and I strongly suggest doing this in the privacy of your own home or backyard versus out on the streets, but as you're walking and running, what you should try and do is walk, put your fingertips into the middle of your butt muscle. So you got two butt muscles left and right glut max. So if you put your fingertip into the belly of glut max on each side, as soon as your foot touches the ground when you're walking, that muscle should activate. Like if you're just walking, sorry, if you're just standing there, you can have your squeeze your butt muscles and turn them on and turn them off. So when you walking, as soon as your foot makes contact with the ground, that corresponding butt muscle should turn on to pull the leg back. Now, if it's not or if it's not doing enough work, what can happen is you're inner thigh muscles, which are called your adductors, can start to take over a little bit, and the knee can start to drag in a little bit, and you can get a little bit of discomfort up around the inner groin. So that would be the first thing that I would look at, and just making sure also just to follow on, just making sure that when you are walking, you know, you're nice and upright, you're looking straight a here, you're not trying to look down at the ground or anything like that. At Also, a nice, upright, strong posture will help get balance around those key joints that are responsible for movement.

Sweeping generalization is when we see people who walk and or run who start to get groin pain. One of the first things that I look at is, and you can actually check this yourself, is that if you're going for a walk, and I strongly suggest doing this in the privacy of your own home or backyard versus out on the streets, but as you're walking and running, what you should try and do is walk, put your fingertips into the middle of your butt muscle. So you got two butt muscles left and right glut max. So if you put your fingertip into the belly of glut max on each side, as soon as your foot touches the ground when you're walking, that muscle should activate. Like if you're just walking, sorry, if you're just standing there, you can have your squeeze your butt muscles and turn them on and turn them off. So when you walking, as soon as your foot makes contact with the ground, that corresponding butt muscle should turn on to pull the leg back. Now, if it's not or if it's not doing enough work, what can happen is you're inner thigh muscles, which are called your adductors, can start to take over a little bit, and the knee can start to drag in a little bit, and you can get a little bit of discomfort up around the inner groin. So that would be the first thing that I would look at, and just making sure also just to follow on, just making sure that when you are walking, you know, you're nice and upright, you're looking straight a here, you're not trying to look down at the ground or anything like that. At Also, a nice, upright, strong posture will help get balance around those key joints that are responsible for movement.

Yeah, it just seems weird because I couldn't hardly walk on a damn thing.

Yeah, it just seems weird because I couldn't hardly walk on a damn thing.

Yeah, if it gets progressively worse, most certainly get advice or get assessments as to what's going on. But again, just keeping yourself as strong as possible as paramount good stuff.

Yeah, if it gets progressively worse, most certainly get advice or get assessments as to what's going on. But again, just keeping yourself as strong as possible as paramount good stuff.

Thank you very much of that. Thanks much appreciated, Thank you.

Thank you very much of that. Thanks much appreciated, Thank you.

My pleasure.

My pleasure.

News Talk, said B. By the way, breaking developing news writers is reporting that Asad and Syria his rule has ended, so big changes going on in there at more in the news obviously on the hour at five o'clock News Talk, said B. Bruce.

News Talk, said B. By the way, breaking developing news writers is reporting that Asad and Syria his rule has ended, so big changes going on in there at more in the news obviously on the hour at five o'clock News Talk, said B. Bruce.

Good Hey, guys, how are you Christmas? Guys? Like wise and a good chat, Thank you very much. Hey, I was just driving. I was listening to you with interest, and I thought, well, my situation might be relevant because I'm in my late fifties, reasonably sixty five kgs. I'm a builder by trade, and about twenty years ago, whatever I was running for, I used to run a lot and I ran for about three hours and I just broke my growing bone. I think they called it and I did it.

Good Hey, guys, how are you Christmas? Guys? Like wise and a good chat, Thank you very much. Hey, I was just driving. I was listening to you with interest, and I thought, well, my situation might be relevant because I'm in my late fifties, reasonably sixty five kgs. I'm a builder by trade, and about twenty years ago, whatever I was running for, I used to run a lot and I ran for about three hours and I just broke my growing bone. I think they called it and I did it.

Yeah, sorry, carry out Yeah.

Yeah, sorry, carry out Yeah.

And then I explained to the place that I had spoken my right leg a couple of times, so it's quite a bit short than my left. But I've since I've gone back to try and run on the concrete. It just doesn't work. I need to run on grass or sands. That's okay, but is there any way do I need to do I need to adjust my shoes or what would you suggest? I would like to go back to running on the concrete into town, whatever else.

And then I explained to the place that I had spoken my right leg a couple of times, so it's quite a bit short than my left. But I've since I've gone back to try and run on the concrete. It just doesn't work. I need to run on grass or sands. That's okay, but is there any way do I need to do I need to adjust my shoes or what would you suggest? I would like to go back to running on the concrete into town, whatever else.

So if you can run on grass, so I'd be very the first thing I'm going to say, and actually this is the perfect season to be saying this, be very careful running on sand, because that's when we start to see a lot of people, particularly like those Christmas Day or New Year's Day beach races, when you see people out doing sprints on the sand, and that's when you see Achilles blowing. Because when you're running on sand, it actually makes your calf muscles work a lot harder. So it's softer, which is good for your ground reaction forces, but it does make those propulsive tissues work harder. Now, if you're getting if you can run fairly pain free on grass but not on concrete, that tells me that it's a resilience issue within the key tissue. So I would if you can one do some more strength around the pelvis to keep those muscles as strong as you possibly can. But also if you feel like you can transition to do some walk runs, so don't think to yourself, I can go and run on grass for ten minutes pain free. I'm go and run on the concrete for ten minutes. Go and run on the concrete for like one minute and then walk for two minutes, and that sort of thing. Try and build up the capacity, because we do know from studies is that the tissue has to work a lot harder on concrete. So that the plan that I would suggest.

So if you can run on grass, so I'd be very the first thing I'm going to say, and actually this is the perfect season to be saying this, be very careful running on sand, because that's when we start to see a lot of people, particularly like those Christmas Day or New Year's Day beach races, when you see people out doing sprints on the sand, and that's when you see Achilles blowing. Because when you're running on sand, it actually makes your calf muscles work a lot harder. So it's softer, which is good for your ground reaction forces, but it does make those propulsive tissues work harder. Now, if you're getting if you can run fairly pain free on grass but not on concrete, that tells me that it's a resilience issue within the key tissue. So I would if you can one do some more strength around the pelvis to keep those muscles as strong as you possibly can. But also if you feel like you can transition to do some walk runs, so don't think to yourself, I can go and run on grass for ten minutes pain free. I'm go and run on the concrete for ten minutes. Go and run on the concrete for like one minute and then walk for two minutes, and that sort of thing. Try and build up the capacity, because we do know from studies is that the tissue has to work a lot harder on concrete. So that the plan that I would suggest.

Interesting good because I run on concrete for about half a k then I do about five to six k's on graphs. Yeah, and then I just hop back on concrete and go home. That's fine, But so you're saying you're suggesting that I should extend the time to run on concrete. Is that correct?

Interesting good because I run on concrete for about half a k then I do about five to six k's on graphs. Yeah, and then I just hop back on concrete and go home. That's fine, But so you're saying you're suggesting that I should extend the time to run on concrete. Is that correct?

Well, just just build up very caf you like, just look into like a walk run program just to get that tissue stronger.

Well, just just build up very caf you like, just look into like a walk run program just to get that tissue stronger.

Okay, sure, sure. And my point that one legs quite a bit short and the other that's irrelevant.

Okay, sure, sure. And my point that one legs quite a bit short and the other that's irrelevant.

Would I would probably get advice from either a pediatrist or a physio on that, depending on how long I mean. It is quite normal to see people who are pain free with a leg lengths discrepancy of up to a centimeter. That is quite normal.

Would I would probably get advice from either a pediatrist or a physio on that, depending on how long I mean. It is quite normal to see people who are pain free with a leg lengths discrepancy of up to a centimeter. That is quite normal.

Yeah, about one half to two centems that that's fine, Okay, that's normal.

Yeah, about one half to two centems that that's fine, Okay, that's normal.

Yeah, so it might pay to get a podietist and maybe put a bit of a lift in that heel or something like that. But again, that's how outside of my scope. I'm sorry.

Yeah, so it might pay to get a podietist and maybe put a bit of a lift in that heel or something like that. But again, that's how outside of my scope. I'm sorry.

Cheers, Bruce, thanks mate, No, thank you, guys, thank you, thanks Matte. What about because again, I think we are all intuitive, intuitive creatures, and so when we think, you know, how running is the most natural thing in the world, the other thought would be, well, running on concrete paths and flat surfaces is not necessarily the most the way we have run in the past, because we would have been running sort of more like trail running. When it comes to, you know, getting into the running, you best to stick to a consistent surface, or is it better to have something which maybe engages your stabilities, such as running on an uneven t and forest tracks and things like that, where you even if they're well trod, there's still an element of just you constantly shifting. The load is always subtly shifting.

Cheers, Bruce, thanks mate, No, thank you, guys, thank you, thanks Matte. What about because again, I think we are all intuitive, intuitive creatures, and so when we think, you know, how running is the most natural thing in the world, the other thought would be, well, running on concrete paths and flat surfaces is not necessarily the most the way we have run in the past, because we would have been running sort of more like trail running. When it comes to, you know, getting into the running, you best to stick to a consistent surface, or is it better to have something which maybe engages your stabilities, such as running on an uneven t and forest tracks and things like that, where you even if they're well trod, there's still an element of just you constantly shifting. The load is always subtly shifting.

I'm a huge, huge believer in varying up your surfaces and your environment as much as possible. If you only run on the road. Your body becomes accustomed to running on the road. We actually have seen over the years it's very common to see people who run on their treadmill or a treadmill in winter because they don't want to run outside.

I'm a huge, huge believer in varying up your surfaces and your environment as much as possible. If you only run on the road. Your body becomes accustomed to running on the road. We actually have seen over the years it's very common to see people who run on their treadmill or a treadmill in winter because they don't want to run outside.

I can't imagine that would be good for anything apart from the heart rate.

I can't imagine that would be good for anything apart from the heart rate.

No, because I mean, there is benefit to running on a treadmill, for sure, but you're running in a straight line. It's a nice controlled environment. You go outside and you've got to suddenly change direction. The body's not used to that, so you've got to, as I say, I think if you're even if you're a road running specialist or road racing specialists, spend time on the trails because your ankles, you know, you've got to work to your agility improves, are sending, descending. All these things get much much benefit from the those varying environments.

No, because I mean, there is benefit to running on a treadmill, for sure, but you're running in a straight line. It's a nice controlled environment. You go outside and you've got to suddenly change direction. The body's not used to that, so you've got to, as I say, I think if you're even if you're a road running specialist or road racing specialists, spend time on the trails because your ankles, you know, you've got to work to your agility improves, are sending, descending. All these things get much much benefit from the those varying environments.

Okay, good stuff. Look, we've got time to take a call or to more. It's getting close to the news, but we're with Greek Pain. It's a biomechanist at buy asport buyasport dot co dot in z. Got lots of text to get onto as well. It is coming up to ten minutes to five News Talks.

Okay, good stuff. Look, we've got time to take a call or to more. It's getting close to the news, but we're with Greek Pain. It's a biomechanist at buy asport buyasport dot co dot in z. Got lots of text to get onto as well. It is coming up to ten minutes to five News Talks.

He'd be everybody's waiting for the Man with the bag because Christmas is coming again. He's got a slave fool, it's not gonna step full. He's got stuff to drop that every stuff of the way. Everybody's waiting for the Man with the bag because Christmas is coming again.

He'd be everybody's waiting for the Man with the bag because Christmas is coming again. He's got a slave fool, it's not gonna step full. He's got stuff to drop that every stuff of the way. Everybody's waiting for the Man with the bag because Christmas is coming again.

You'll be here.

You'll be here.

Ah that now, that is my one of my favorite Christmas albums. That's seth MacFarlane, believe it or not, the creator of the Family guy, and he loves old fashioned Sinatra esque sort of stuff. And he's got a couple of Christmas albums and this one is called Oh, I can't remember what it's called, but this is everyone who's wunning for the Man with the bag. Do you like it?

Ah that now, that is my one of my favorite Christmas albums. That's seth MacFarlane, believe it or not, the creator of the Family guy, and he loves old fashioned Sinatra esque sort of stuff. And he's got a couple of Christmas albums and this one is called Oh, I can't remember what it's called, but this is everyone who's wunning for the Man with the bag. Do you like it?

There?

There?

And he can sing it's all right?

And he can sing it's all right?

Eh yeah.

Eh yeah.

In fact, I way prefer him to Booblaz way too cheesyl for my taste.

In fact, I way prefer him to Booblaz way too cheesyl for my taste.

I'm miss Harry Connet Jr.

I'm miss Harry Connet Jr.

Oh it's beginning to look like like Christmas. Yes, well, actually I'll send that one to Tyr as well as laid up at some stage. But anyway, he look, we don't have much time left. Let's kind of Dave. Sorry, Dave, we talked about Christmas songs. We should have been talking about running.

Oh it's beginning to look like like Christmas. Yes, well, actually I'll send that one to Tyr as well as laid up at some stage. But anyway, he look, we don't have much time left. Let's kind of Dave. Sorry, Dave, we talked about Christmas songs. We should have been talking about running.