EP 701: Super Shoes and Smart Stretches—What Runners Need to Know

In this podcast episode, Jay Dicharry, an experienced physical therapist and author, challenges traditional views on stretching and shoe selection for runners. He dives into the effectiveness of stretching, how to assess mobility, and the crucial role of strength training in preventing injuries and boosting performance. Dicharry emphasizes that true mobility is about controlling your range of motion rather than just being flexible. He also points out how important it is to choose the right shoes to support a runner's biomechanics. Ultimately, he advocates for a comprehensive approach that combines mobility exercises, strength training, and smart footwear choices to build a strong foundation for long-term running success.

Outlines

Sign in to continue reading, translating and more.

Continue

Trail Runner Nation

Running Form and Fatigue Robustness

Introduction to Jay Dicharry and the Stretching Myth

Debunking the Stretching Myth: Tissue Length and Dosage

Assessing Hip and Ankle Mobility: Self-Tests for Runners

Static vs. Dynamic Stretching: Timing and Effectiveness

Examples of Dynamic Stretching for Runners

Mindset and the Importance of Pre-Run Mobility Work

Addressing Cramping: Stretching, Soft Tissue Work, and Cell Gate Damage

Risks of Long-Term Distance Running and the Importance of Strength Training

Mobility vs. Flexibility: Active Control and Range of Motion

The Four Mechanisms of Improved Range of Motion and Fatigue Robustness

Joint Capsule Restrictions and Arthrokinematic Blocks

Recap of Mobility Assessment and Treatment Strategies

The Importance of Shoe Selection: Minimalist, Cushioned, and Super Shoes

Super Shoes: Performance Benefits and Potential Drawbacks

Conclusion: Building a Strong Foundation for Long-Term Running Success

EP 701: Super Shoes and Smart Stretches—What Runners Need to Know

Trail Runner Nation

00:02Running Form and Fatigue Robustness

Running Form and Fatigue Robustness

03:31Introduction to Jay Dicharry and the Stretching Myth

Introduction to Jay Dicharry and the Stretching Myth

04:45Debunking the Stretching Myth: Tissue Length and Dosage

Debunking the Stretching Myth: Tissue Length and Dosage

10:44Assessing Hip and Ankle Mobility: Self-Tests for Runners

Assessing Hip and Ankle Mobility: Self-Tests for Runners

15:18Static vs. Dynamic Stretching: Timing and Effectiveness

Static vs. Dynamic Stretching: Timing and Effectiveness

19:43Examples of Dynamic Stretching for Runners

Examples of Dynamic Stretching for Runners

24:35Mindset and the Importance of Pre-Run Mobility Work

Mindset and the Importance of Pre-Run Mobility Work

25:45Addressing Cramping: Stretching, Soft Tissue Work, and Cell Gate Damage

Addressing Cramping: Stretching, Soft Tissue Work, and Cell Gate Damage

31:19Risks of Long-Term Distance Running and the Importance of Strength Training

Risks of Long-Term Distance Running and the Importance of Strength Training

34:34Mobility vs. Flexibility: Active Control and Range of Motion

Mobility vs. Flexibility: Active Control and Range of Motion

41:14The Four Mechanisms of Improved Range of Motion and Fatigue Robustness

The Four Mechanisms of Improved Range of Motion and Fatigue Robustness

44:41Joint Capsule Restrictions and Arthrokinematic Blocks

Joint Capsule Restrictions and Arthrokinematic Blocks

47:45Recap of Mobility Assessment and Treatment Strategies

Recap of Mobility Assessment and Treatment Strategies

49:25The Importance of Shoe Selection: Minimalist, Cushioned, and Super Shoes

The Importance of Shoe Selection: Minimalist, Cushioned, and Super Shoes

1:02:30Super Shoes: Performance Benefits and Potential Drawbacks

Super Shoes: Performance Benefits and Potential Drawbacks

1:05:07Conclusion: Building a Strong Foundation for Long-Term Running Success

Conclusion: Building a Strong Foundation for Long-Term Running Success