Physical Therapists Using Clinical Analysis To Discuss The Art And Science Behind Running and The Stuff We Put On Our Feet

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DOR Podcast #101: Beginner's Guide to Recovery

Recovery is one of the trickiest aspects of training. How do you know when you're adequately recovered? How do you balance training load and rest? How do you figure out good nutrition, hydration, and sleep? In this episode, Dr. Ryan Wooderson joins DJ and Matt to help us find answers to those questions and more. 

Listen to This Week's Podcast Here!

Direct Links: Apple | Spotify | Anchor


About Dr. Ryan Wooderson

Dr. Ryan Wooderson is a physical therapist, biomechanist, and fitness/wellness advocate. He is passionate about helping people move better and live better, for the long run. He earned his Doctorate of Physical Therapy at Regis University and completed his orthopedic residency at the University of Wisconsin-Madison. He is an orthopedic clinical specialist and his practice focuses on injury prevention and helping athletes return to the sports and activities they love. He has been practicing for 8 years in Denver, CO. You can find him online at and Instagram @longrunphysio.

0:00 - Intro
3:27 - How do you define recovery?
6:20 - The role of sleep in recovery
16:44 - Nutrition before & after the run
24:10 - Active recovery & a running schedule
30:22 - The role of recovery tools (vibration, compression, etc.)
36:44 - The 3 keys to recovery
39:08 - Wrap-up

Science Blog: Overtraining and the Need for Rest
By Coach Dave Ames

Overtraining, it's the number one problem right now in today's runner. Some cues here. There's too much of this [running watch], too much of this [running shoes], and too little of using this [points to head].  We are in love, like serious physical romance, with our watch. There is no reason we should be stressing about looking at our watch on an easy day. We need to stay slow, we know that. You don't have to look at it every quarter mile on an easy day, because if you start doing that you're going to look at it all the time and then the watch becomes your enemy. 

We have a sports psychologist, Adrienne Langelier, who prepared a discussion for our athletes entitled “Take the Emotion Out of Your Watch." People started to realize we're using this way, way too much, and when we use this too much we start to overtrain and we don't understand feel. We start to get obsessed with pace vs. effort level and things like that. You send an athlete for five miles at threshold and they are staring at their watch the whole time versus actually sending them out for five miles and staring at their watch only a few times and just thinking in their head 80-85% effort. It's going to go a lot better mentally if you are thinking actual put out of effort instead of looking at the watch the whole. 

Crosstraining is a problem right now too. We have an exercise addiction. You'll have the athlete who in a seven day week, they are supposed to have a Sunday and Friday off and run five days a week. They've done all their runs and workouts, and on their days off they'll do a Hiit class at Orange Theory, two spin bike rides on the Peloton. You look at the seven day week and you realize there isn't an ounce of rest. We know rest equals growth. At the end of the day that concept of "I need to always be doing something" leads to up here [head] the fact you don't know how to rest or take time off.

Recent Episodes

#96: Science of Biomechanical Shoe Testing
#97: Your Endorphin Speed 3 Questions, Answered
#98: How the Massive SC Trainer was Made (ft. New Balance)
#99: Running Retail Guide
#100: The Best Super Shoes of 2022 So Far

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