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Jay Dicharry may or may not have taken Gretchen Rubin\u2019s Four Tendencies quiz, but it\u2019s safe to say that he\u2019s probably a Questioner. Jay is not afraid to question beliefs that many of us have blindly accepted for years and study if, in fact, there is actually any truth in them or if there are better ways to train to avoid injuries. He has a passion for this \u2018Pre-Habbing\u2019 which goes back to his injury-prone youth.

\xa0Jay is a renowned expert in biomechanics and physical therapy and is also the author of Anatomy for Runners. In this episode, he challenges us to reevaluate parts of our accepted, conventional training and running wisdom.

\xa0He does a great job of deconstructing clinically complex concepts into easily understandable ideas and examples. He breaks down things like Strength Training versus Power Training and the differences between joint limitation or blockage, shortened tissues, stiffness / sticky tissues, and dynamic mobility.

\xa0Our conversation covered a lot of ground and included many additional resources as noted by the links below. This may very well be an episode that you will want to listen to multiple times to explore these and evaluate what changes you may want to integrate into your own personal program.

• How biomechanic training can help Pre-Hab or prevent injuries.
• Biomechanics fact vs. fiction and the ongoing critical evaluation of prior assumptions.
• How to leverage strength training to improve your running while reducing your volume.
• How to evaluate a potential strength coach or options if you don\u2019t have access to one.
• Risk / Reward balance of using different types of shoes for training / racing.
• Jay\u2019s Mobility / soft-tissue work philosophy.
• The difference between \u2018stretching\u2019 and \u2018dynamic mobility\u2019 and which you should do before a run.

3:50 When did you determine that biomechanics was your passion?

6:37 Is there still a lot of misinformation portrayed within the PT / sporting world?

8:07 Do you still get frustrated when people repeat \u2018facts\u2019 they haven\u2019t verified or is it getting better with more readily available information?

10:30 What is it that drives you to keep exploring?

12:33 Is there anything surprising that you\u2019ve learned about Pre-Hab along the way?

14:42 Who else can people reference for up-to-date information

16:17 Is the UVA Running Medicine Conference open to the public?

17:14 (Listener Question) If you could go back and rewrite Anatomy For Runners, is there anything you would change?

18:58 Is there another book in the works?

19:25 What is your philosophy on strength training and plyometrics?

20:52 Exactly what type of training are you referring to by \u2018Strength Training\u2019?

27:07 When selecting a Strength Coach, how important is it that they have a running background?

29:45 What can you tell us about the Saucony Stride Lab for those who may not have access to a running lab?

34:20 Why did you choose to work with Saucony?

35:18 Were you part of the design team for the Saucony Freedoms?

35:41 (Listener Question) If you\u2019re running in a heavier / bulkier shoe, is there an injury risk to doing the workouts or races in a lighter shoe if you train in the heavier shoe?

39:34 Can we trust our GPS / wearable tech with our biomechanics or are they inaccurate?

40:29 When it comes to imbalances or weaknesses, is it an issue if one part, or side, of your body is stronger than the other?

43:25 If you do all the form trainings we discussed, you\u2019re prolonging the amount of time your body is able to hold good form when running?

44:21 Should people who sit all day at work and run after work stretch between working and running?

49:25 How often do you recommend that runners should perform foam rolling / mobility / soft-tissue work? Every Day?

55:00 The Final Kick Round

\u201cThere\u2019s still the folks out there saying \u2018Running is going to kill you and you need to stop\u2019.\u201d

\u201cI don\u2019t like being the person paving the way; I like being the person helping people.\u201d

\u201c \u2018What\u2019s the ONE thing to do?\u201d and the reality is that life isn\u2019t that simple, right? If it was, then nobody would have problems.\u201d

\u201cThere is very good research out there to show that running does NOT make you strong. Running efficiency DOES improve when you improve the way that you carry yourself.\u201d

\u201cAt the end of the day, the runners who are serious find a way to get in the weight room. The runners I work with, the people I\u2019ve introduced to this, I don\u2019t know any of them who have STOPPED doing this at all even from a novice up to an elite level.\u201d

\u201cThe goal is to build a running-specific plan to RUN better, not just to lift more weight in the gym.\u201d

\u201cIf it\u2019s not improving running economy and making your body more robust in terms of injury reduction, then you shouldn\u2019t be doing it.\u201d

\u201cIf you\u2019re a soccer player and you\u2019re more accurate in shooting goal with your right foot, that\u2019s fine, right? But, when you run both legs have to show up.\u201d

\u201cI\u2019m not looking to train a muscle; I\u2019m looking to train a movement.\u201d

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Mentioned in this podcast:

UVA Speed Clinic

Run To The Top podcast with Max Prokopy

The American Academy of Physical Medicine and Rehabilitation

Joe Friel's Blog

Bryan Heiderscheit, PT, PhD

Christopher M. Powers, PhD, PT, FACSM, FAPTA

Irene Davis, PhD, PT, FAPTA, FACSM, FASB

1. Reed Ferber PH.D., CAT(C), ATC: Director - Running Injury Clinic

2017 UVA Running Medicine Conference

PubMed Website

MedLine Home Page

Jack Daniels's Run Smart Project

Book: Anatomy For Runners

Run To The Top podcast with Dr. Santos

Run To The Top podcast with Drew Watts

Saucony Stride Lab app for iOS

Saucony Freedom Shoes

Steve Magness Amazon Author Page

Runner's World Article: How to Use a Lacrosse Ball for Recovery

Carrom Balance Board

Hyperice Vibration Ball

Rep Lab - Jay's lab blog

Tina\u2019s Dynamic Warm-up Drills

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