Runsmarterseries's Instagram Audience Analytics and Demographics

@runsmarterseries

The Top 1.5% of podcasts globally 🎙 🌎 BRODIE SHARPE (physio) 🎧 Helping you transform into a SMARTER runner 📚🏃‍♂️ Prevent injury & increase performance

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PROFILE OVERVIEW OF RUNSMARTERSERIES

Average engagement rate on the posts is around 0.40%. The average number of likes per post is 86 and the average number of comments is 6.

Check runsmarterseries's audience demography. This analytics report shows runsmarterseries's audience demographic percentage for key statistic like number of followers, average engagement rate, topic of interests, top-5 countries, core gender and so forth.

Followers
19,521
Avg Likes
86
Avg Comments
6
Posts
747

GENDER OF ENGAGERS FOR RUNSMARTERSERIES

Female
0 %
Male
0 %

MENTIONED HASHTAGS OF RUNSMARTERSERIES

RECENT POSTS

113 7

The entire contents of this blog was too blog for social media. The email version contains stretching for specific injuries including ITB syndrome, proximal hamstring tendinopathy, runner's knee and plantar fasciitis. To receive the full contents of future blogs via email sign up to my email list in my insta bio.⠀ ⠀ I'd also love to hear about your experiences with stretching! Comment below.⠀ ⠀ Running & Static Stretching:⠀ The body doesn’t go through extreme ranges of movement when running like a dancer or a gymnast would. This is backed up with scientific guidelines that suggest you should only do light static stretches right before a run if tight joints & muscles are negatively impacting your stride function. While this seems like a sensible statement, the vast majority of runners will not require such preparation and the muscles will be ready for the range of movement required if you were to run straight away.⠀ ⠀ Stretching & #Running #Injuries⠀ Baxter et al 2016 found that the majority of studies suggest stretching has no impact on the risk of chronic injuries in endurance #runners. It has shown that long-term stretching can potentially increase the compliance of the muscle–tendon unit and may allow greater force production at longer muscle lengths (McHugh & Nesse, 2008) which may be relevant to other sporting disciplines, not for #endurance events like running.⠀ ⠀ Stretching for #recovery ?⠀ High et al. (1989) conducted a study that investigated the effect of stretching on delayed onset muscle soreness (DOMS) of 62 healthy participants. The results demonstrated that there was no significant difference between muscle soreness over the following 5 days.⠀ ⠀ When SHOULD runners stretch?⠀ 1.) IF IT FEELS GOOD! You should #stretch, get a #massage, use a foam roller if it feels good. ⠀ 2.) If you are a runner that has altered biomechanics without #stretching.⠀ 3.) For high power based #workouts. These scenarios may require greater range of movement and the routine to prepare the body needs to factor in. A dynamic warm-up may be more effective than static stretching but will still offer benefits. ⠀ ⠀ Let me know your experiences with stretching below!

172 9

Time for everyone to review their intrinsic muscle activation and coordination with ‘toe yoga!’ Alternate lifting up the big toe the all other toes. Try not to rock your ankles side to side. Very tough to do initially but with enough practice it will help build intrinsic foot muscle strength. Great for all runners. Progress by repeating in standing or single leg balancing. Give it a try and let me know how you go in the comments section.

66 3

🤯Rest is NOT ALWAYS BEST for your running injury! Physiotherapist nd runner Brodie Sharpe @runsmarterseries explains how to best get through any injury and then prevent them from happening again! Fantastic conversation on today's Run to the Top Podcast where my goal is to help you become a better runner every episode! Are you struggling with a recurring injury? How are you healing? Did you run through it? 👍Follow @theplantedrunner and the Run to the Top Podcast for more ways to become a better runner! 🚀

44 4

Hey Run Smarter Scholars: If you have a running related question for me to answer on the podcast please comment below!! I’ll answer it on the next Q&A released in about 2 weeks.

99 7

The purpose of the present study by Christina Rasmussen and colleagues was to investigate whether the risk of injury varied among runners with different weekly #running volume before a #marathon race. ⠀ ⠀ Method:⠀ Runners participating in the H.C. Andersen Marathon in Denmark were considered for enrolment in the study. Inclusion criteria included completion of the marathon and the ability to read and write Danish. Data was collected in a post-race online questionnaire available for marathon participants immediately upon their completion of the race.⠀ The runners were contacted by e-mail 9 days after the marathon and asked to complete the questionnaire.⠀ In the questionnaire, runners were asked to complete questions about demographic characteristics, previous #injuries 12 months preceding the marathon, #training volume before the marathon, running experience, and marathon experience.⠀ ⠀ Results: ⠀ A total of 662 runners were included in the study. The relative risk of injury was significantly increased by 2.34 among runners with an average weekly training volume below 30 km/week as compared to runners with an average weekly training volume of 30-60 km/week.⠀ No significant association was found between persons running more than 60 km/week compared to runners with an average weekly training volume of 30-60 km/week. Development of RRI was found to be significantly dependent on age and previous injury: runners below 35 years of age were at increased risk of injury compared with older runners. ⠀ When adjusting for previous injury and previous marathons, an increased risk of 2.02 was found among runners with an average weekly training volume below 30 km/week when compared with runners with an average weekly training volume of 30-60 km/week.⠀ ⠀ Take-aways:⠀ Adjusting and adapting to high training volumes are very important when preparing for a marathon. Based on work from other studies, developing high mileage of low intensity (80/20 ratio) can help provide a great advantage for race-day performance and injury reduction. ⠀ ⠀ #marathontraining #marathons #runnersofinstagram #runningrehab #runfast #runsmart #runnersofmelbourne

137 9

As a new runner starting with a low fitness level, this can be a tough task and it seems like every bout of exercise is a struggle. Therefore, we have provided some tips to help you throughout this process.⠀ ⠀ Which mistake resonates with you? Or do you have mistakes of your own you want to share? Comment below!⠀ ⠀ Runner Mistake #1: Not persevering through the adaptation phase ⠀ It takes about 1-2 months of consistent #running (3-4 times per week) for the body to adapt and achieve a comfortable steady state. Therefore, It is important during this phase that your maximum capacity to tolerate load is not exceeded. Once your body starts adapting to running, your running speeds become easier. In other words, you will also find a nice ‘steady state’. So my advice for mistake #1, slow down, & be patient.⠀ ⠀ Runner Mistake #2: Comparing yourself to others⠀ Social medial & tracking apps like #Strava can be motivating and demoralising depending on your mindset. We can often find ourselves in a competitive headspace or feeling the need to post an ‘impressive’ #run. However, if you feel inspired instead of discouraged, it can be a useful tool. ⠀ ⠀ Runner Mistake #3: Running too far too soon ⠀ If you are starting from zero running experience your #muscles, #tendons & #joints are not adapted to the stress. New runners assume that they need to run ‘far’ to be considered a #runner. This is far from the truth. A handy strategy is to begin a walk/run program. ⠀ ⠀ Mistake #4: Running too fast⠀ Learning to slow down is a skill. Most runners don’t develop this until late in their running journey. Not only will slowing down reduce the strain on the body & lower your risk of #injury, it also makes running more enjoyable. Even the top athletes maintain an elite level of fitness by running 80% of their weekly mileage at low intensities.⠀ ⠀ Mistake #5: Not experiencing the fun-loving running community early enough⠀ Many beginners start running at night hidden from the public & think fun-runs are intimidating. That is until they experience the loving running community and their passion for running elevates. This is why free events like #parkrun can be so beneficial.

43 1

This snippet from the Run Smarter online course takes a good look at the foot & ankle structures and the various components to help it operate.⠀ ⠀ Try to balance on one leg in bare feet with your eyes open. This activates the muscles and ankle proprioception along with your other senses for balance. 20 seconds without falling is a pass!⠀ ⠀ Next, close your eyes and repeat the same task. This forces you to rely heavily on the neuro-muscular system and proprioception. See how you fair.⠀ ⠀ Right your results/experience in the comments below!

49 0

Have some of your running-related injuries got better on their own? Did you change anything about your routine? Share your experience in the comments section. ⠀ ⠀ On today's episode, I discuss certain principles to indicate if an injury will get better on its own. Firstly, about general injury leads to do initially do a mild injury vs a major injury.⠀ ⠀ Then, I talk about 5 things that can go wrong when injured that might result in the injury not resolving on its own, these include: ⠀ ⠀ Mismanaged early⠀ Irritable loads throughout day-to-day⠀ Missing pieces to your rehabilitation⠀ Misinformation⠀ Understanding chronic pain⠀ ⠀ Search the run smarter podcast to listen!

63 1

It’s time to reassess your power by measuring your vertical hop. Whether its with a marker, blu tack, a post-it note or anything else you can find, have 3-5 jumps on each side and keep your best attempt on the wall. Repeat the process on the other side and measure the difference. While a small difference is natural between legs, this test can reveal obvious discrepancies and weak links. Document and share your findings in the comments below.

68 2

Achilles tendinopathy is a common musculoskeletal injury among runners. Eccentric exercises are considered first-line treatment. However, during the early stages of rehabilitation, patients are usually instructed to stop running.⠀ ⠀ This paper by Shlomo Hammer, Elad Spitzer, and Shmuel Springer is titled "Backward Running on a Negative Slope as a Treatment for Achilles Tendinopathy in Runners: A Feasibility Pilot Study"⠀ ⠀ Backward running on a negative slope provides a similar eccentric load while enabling ongoing physical activity thus, it may be suggested as an alternative treatment.⠀ ⠀ Design:⠀ This study had 15 recreational running with Achilles tendinopathy complete a 5-week (9 sessions) rehabilitation program of supervised backwards running on a negatively inclined treadmill.⠀ ⠀ Measurements:⠀ Personal running-related goals were set before the program and were assessed following rehabilitation. The authors also documented the forward-running time until the onset pain as a measurement. They would document these at baseline, after 6 sessions, and after the last session.⠀ ⠀ Results: Among the 15 patients recruited, almost all participants (85.7%) achieved their running-related functional goals. Postintervention, the median forward-running time increased from 52.5 seconds to 900 seconds.⠀ ⠀ Conclusions:⠀ Backward running on a negative slope may be a feasible treatment method for runners suffering from achilles tendinopathy. Future randomized control trials are required to further validate the efficacy of this method.⠀ ⠀ This particular study is limited to low samples and the absence of a control group or other intervention group but still with promising outcomes.

88 4

Coach Claire Bartholic @theplantedrunner wasn’t always a runner. She started running in her mid-30s simply to get in shape for her high school reunion. She caught the running bug and finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked.⠀ ⠀ With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based.⠀ ⠀ Claire is also the host of the Run to the Top podcast by @runnersconnect ⠀ ⠀ Today, we talk about all things masters running including the common mistakes, misconceptions Claire often sees working with masters athletes.⠀ ⠀ We also answer all your patron questions including ways to best prepare in your younger years, how to adjust your goals, how to increase mileage safely and how to recovery from long runs. ⠀ ⠀ Search 'The Run Smarter Podcast' in your directory to listen⠀ ⠀ #running #mastersrunning #runnersofinstagram #instarunners #podcast #runfast #runsmarter #marathontraining

126 13

The myths I will be talking about stems from the work by Richard Blagrove. Rich is a brilliant researcher and is world renowned for strength training and running performance. His book titled: Strength & Conditioning for Endurance #Runners⠀ ⠀ This social media posts has a word limit so I cannot post all 5 myths here, instead i'll pick 3. If you'd like to receive full info and additional resources to build on your running IQ, make sure you sign up to the Run Smarter mailing list for future emails. You can do so from my insta profile link. ⠀ ⠀ Myth #1: Lifting weights will make me put on too much #muscle:⠀ Firstly, there are different ways to lift weights, and a runner shouldn’t be training for #hypertrophy (bigger muscles). In fact, it takes an extremely dedicated gym go-er training at high volumes with a high protein diet to match, in order to gain muscle mass. When strength and endurance training are programmed concurrently, the body will prioritise endurance performance. In other words, you will make strength gains without increasing #musclemass. ⠀ ⠀ Myth #2: Weight training causes injury:⠀ With the correct technique achieved, and keeping in mind your training loads are not too excessive, the risk of injury is negligible. With past research establishing the ‘relative risk’, #weighttraining encounters 2-4 #injuries every 10,000 hours while cross-country runners accumulate 37 #injury per 10,000 hours. Certain receptors called ‘golgi reflex tendons’ serve as a defence mechanism to ensure #muscles do not ‘tear’ under slow/heavy loads. This makes acute muscular injuries very rare. ⠀ ⠀ Myth #3: It will leave me with too much soreness:⠀ While delayed onset muscle soreness (DOMS) causes muscle soreness for a few days, evidence shows that running is largely unaffected by DOMS. If #DOMS is continuing to affect your #walking, #running, daily living you are probably training at an intensity that is too high. Mild to moderate DOMS has also been shown to have no impact on #endurance #performance.⠀ ⠀ What has your experiences ben like with #strength #training? Pros? Cons? Indifferences? Let me know in the comments section.

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