Educated Runner AudioBlog: Recent Episodes

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In my fourth Audio Blog I follow up on my talk with Eoin Flynn on my regular segment on the Trail Running Ireland podcast. This time we delve into recovery:

• What is recovery really?
• How do we know what recovery activities to prioritise?
• What are some good examples particularly relevant to our current COVID-19 lockdown?

REFERENCES

Penfold’s recovery pyramid www.firstbeat.com/en/news/golden-s…very-management/ recover-zone.com/recovery-tips-fr…r-dr-marc-bubbs/

The Power of When (quiz): thepowerofwhenquiz.com/ Circadean rhythms and athletic performance: www.ncbi.nlm.nih.gov/pubmed/3906341 Parasympathetic nervous system and recovery: biostrap.com/blog/recovery-and-…ic-nervous-system/ Vagal tone: the performance biohack for athletes: www.teamusa.org/USA-Triathlon/New…Hack-for-Athletes

Sunlight and circadean biology www.ncbi.nlm.nih.gov/pmc/articles/PMC2717723/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/ www.sleepfoundation.org/bedroom-envir…ght-and-sleep

Genetics of recovery www.ncbi.nlm.nih.gov/pmc/articles/PMC3938186/

DNAFit dnafit.com/

Reviews of recovery methods in scientific literature link.springer.com/article/10.1007/…40279-013-0083-4 www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/ www.sciencedirect.com/science/articl…68867319300379 acewebcontent.azureedge.net/SAP-Reports…Reports.pdf www.researchgate.net/publication/32…rcice_physique www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/ www.outsideonline.com/2304106/ultima…guide-recovery

Schumann resonance and health www.technologyforlife.org/what-is-eart…nce-therapy/ www.ncbi.nlm.nih.gov/pubmed/11826883 link.springer.com/article/10.1023/A:1015637127504 www.scribd.com/podcast/417588277…Researcher-Jack-K

Wim Hof Method www.wimhofmethod.com/

Exercise programs Functional patterns: jhgadftqwuihxsa2135987courseone.functionalpatterns.c…adftqwuihxsa2135987courseone.functionalpatterns.com/10-week-program/ Anatomy in Motion: findingcentre.co.uk/closed-chain-bi…Vh07JZylWrKraRc

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Welcome everyone. Today we are doing the second and final follow-on on the segment I did on the Trail running Ireland podcast with Eoin Flynn last week on running in these COVID-19 times.

We left two questions on the table in those previous podcasts – perhaps the two most practical.

• ‘what are the best training formats in a 2 km radius’ and
• ‘how to find substitutes for the training you cannot do in your 2 km radius’

full transcript and resources: runningcoach.ie/2020/04/24/educat…-19-times-part-2/

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I join up with Jason Kehoe, the Irish Mountain running champion 2015 and 2017, to discuss downhill running.

in the podcast we cover the following topics:

Descent / Downhill running - Why should we care? - The science - The problem - Step 1; Planning and recceing - Step 2: How to do it - Step 3: Implementing it in a race

Learn more about Jason Kehoe at www.jktherapy.ie

Hill circuits: http://www.championseverywhere.com/hill-circuit-hills/

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Entry #1 of my new Audio Blog is a follow-up to my segment on the Trail Running Ireland podcast with Eoin Flynn where we talked running in the current situation. In the follow-on I dive into:

• The positive effects of running in a health crisis
• Strategies for healthy running
• Proven immuno-boosters

You can listen to the original segment 16 minutes into the Trail Running Ireland pod: https://castbox.fm/episode/Episode-1--with-Irish-Trail-Running-legend-and-UTMB-Winner-Eoin-Keith-id2757773-id253078332?utm_source=whatsapp&utm_medium=dlink&utm_campaign=web_share&utm_content=Episode%201%20%20with%20Irish%20Trail%20Running%20legend%20and%20UTMB%20Winner%20Eoin%20Keith-CastBox_FM&country=ie

My follow-on article at Running Coach Ireland: https://runningcoach.ie/2020/04/20/trail-running-ireland-podcast-episode-1/