Nick Gornick with Rebuilt PT

In this episode, the boiys meet Nick Gornick, a coach and PT, and they discuss various topics related to running, including injuries, training zones, and the use of super shoes. They also touch on the importance of shoe rotation and transitioning to different shoe drops. Nick provides tremndous and in depth insights and recommendations based on his expertise. He provides insights on transitioning to zero drop shoes, changing shoe drops during training, and the ideal shoe drop for different runners. He also talks about the treatment of plantar fasciitis and offers tips for preventing and managing injuries. Additionally, he shares advice on ramping up training volume and intensity, as well as the importance of mental fortitude when dealing with injuries. Nick also mentions the benefits of strength training and recovery aids, and provides information about his coaching services and training plans.

Nick can be found on both Instagram and Threads with the handle @RebuiltPT, and you can reach him on his website as well, as www.rebuiltpt.com

Takeaways

• Training in different shoe drops can help strengthen different muscles and prepare the foot for a variety of stresses.
• Super shoes can change biomechanics and may increase the risk of injury if not used appropriately.
• Using a combination of perceived effort and data (such as heart rate) can be beneficial in training.
• Considering factors like humidity and dew point can help adjust training efforts and prevent overexertion.
• Transitioning to zero drop shoes should be done gradually to allow the body to adapt.
• Shoe rotation is important to prevent overuse injuries and maintain foot strength. Transitioning to zero drop shoes should be done gradually, starting with shorter runs and gradually increasing the frequency of wearing them.
• Changing shoe drops during training should be done at an increased frequency rather than all at once, and it is beneficial to incorporate them into warm-up, cool-down, and shorter aerobic runs.
• The ideal shoe drop depends on the individual's running style and preferences, but staying in the middle range allows for strategic use of different shoe drops to stress or offload certain areas.
• Treatment for plantar fasciitis includes manual therapy, strengthening of the calf and foot muscles, improving ankle mobility, and stretching and strengthening the hips and knees.

• When ramping up training volume, it is recommended to increase mileage by 5-20% for a few weeks and then stay at that new mileage for a while before making further increases.
• Intensity matters more than volume when it comes to acute injuries, and sudden increases in intensity can lead to injuries.
• Recovery aids such as foam rolling and massage guns can provide short-term relief, but their effectiveness in reducing overall injury risk is unclear.
• When dealing with injuries on race day, the decision to push through or pull the plug depends on the individual's goals and the potential risks of exacerbating the injury.
• Mental fortitude plays a crucial role in pushing through endurance pain during races, while focusing on the progress made during the recovery process can help maintain motivation.
• Preventing injuries involves avoiding acute changes in intensity and volume, ensuring adequate recovery between sessions, and incorporating strength training into regular training routines.
• When coming back from an injury, it is important to focus on the successes and progress made, and to recognize that pain during training does not necessarily indicate a worsening condition.
• Mental tricks for dealing with injuries include reframing setbacks as opportunities for growth, setting realistic expectations, and celebrating small victories along the way.

running, injuries, training zones, super shoes, shoe rotation, shoe drops, running injuries, shoe drop, zero drop shoes, plantar fasciitis, training volume, training intensity, mental fortitude, strength training, recovery aids, coaching services, training plans