When runners get hurt, it’s often a tissue health problem, like a tendon injury. How can we prevent that?
Jay Dicharry is a physical therapist, author, entrepreneur, and faculty member at Oregon State University who knows a lot about tissue health for runners.
Jay does it all: He’s a practicing physical therapist and also a faculty member at Oregon State University. He’s written some of my favorite books on running performance and injury prevention, including Anatomy for Runners, and he’s now released the second edition of Running Rewired.
Jay also hosts workshops for physical therapists, one of which I attended last year. I was the only running coach there, which was fun to get out of my comfort zone. If you ever have the chance to go beyond a podcast and learn from Jay during a class, workshop, or even one of his books, I highly recommend it.
Jay Dicharry on Training for Strong Bones and Tissue Health to Avoid Injury
Did you know that running isn’t actually good for your bones? This was news to me. I thought that the impact forces of running, which can be 2-5x your bodyweight, were enough to stimulate healthy bones in the lower body. I was wrong.
We discuss the types of training that will give you strong bones and tendons so that you can run strong and reduce your injury risk.
In this episode, Jay Dicharry and I talk about:
- New research on tissue remodeling and load tolerance skills to develop durable runners
- Improving strength, bone density, and tendon health through specific exercises and training methods
- Debunking common beliefs around running and bone health
- Proper plyometric training for bone and tissue health
- The link between nutrition, bone health, and stress fractures
- Tendon health and repair through slow loading (including Achilles injuries)
- How to prevent and address tendon injuries in runners through sound strength training
- Why runner’s feet need special attention
- Using the MOBO Board as a diagnostic tool for fatigue
Every runner can learn something about tissue health from Jay in this episode to help them run strong and stay injury-free.
Subscribe to the podcast in Apple Podcasts, Spotify, Stitcher, iHeartRadio, or Google Play
Links & Resources from the Show:
- Running Rewired: Reinvent Your Run for Stability, Strength, and Speed by Jay Dicharry
- Jay on Instagram
- MOBO Board on Instagram
- Get the free injury prevention email series.
- Take the Strength Running Podcast listener survey to let us know your thoughts and you might win a 30-minute coaching call with me or your choice of one of our training programs.
Thank you MOBO Board!
Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!
Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength.
I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.
Thank you DrinkLMNT!
A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.
DrinkLMNT’s products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.
If you’re not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I’m now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.
Boost your performance and your recovery with LMNT. They’re the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.
Thank you Previnex!
After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen.
Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.
Their new Muscle Health Plus is something I’m now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it’s designed in a way to maximize protein synthesis and the absorption of amino acids.
Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they’re going to do.
Previnex offers a 30-day money back guarantee. If you don’t feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you’ll try it! Use code jason15 for 15% off your first order at Previnex!
