March 23, 2025 • 40 mins
Training methods, core strength, and footwear.
Biomechanist Greg Pain joins to discuss how the way people move impacts their results.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks ABD.
Speaker 2 (00:35):
Yes, a very good afternoon if you've just joined us.
This is the Weekend Collective. I'm Tim Beveridge. If you
missed our politics out we were chatting about the god
the outrageous case of somebody with twenty five complaints and
guns and all sorts of things still not getting evicted.
So you can go and over look to listen to
our air interview about that at the start and talkback
as well. But also we had a chat with Winston
Peters towards the end of the hour about his state
(00:55):
of the nation as well. So you can check any
of our hours out look for our podcast on the
on iHeartRadio or the News Talk said B website. But now, well,
this will be an hour you'll be wanting to tune
in for the podcast if you look if you've missed it,
because this is the Health Hub and we're talking today.
We're going to have a chat about a little bit
about not only training methods and high intensity training and
(01:18):
low intensity training all that, what is it high intensity
interval training, that's right, but also the importance of core
strength when it comes to your exercise RATIONI should you
actually focus on your core because the more I learn,
and that might not be very much, of course, the
more I'm thinking and maybe as the decades go on
that maybe core strength is possibly a lot more important
(01:39):
than you gave it credit for. When I was working
in musical theater, all the ballet dancers were doing pilates
all the time, and they showed me a couple of
the moves, I thought, well, that's pretty easy, and then
I could barely move. This was quite tricky, and I thought,
maybe I need to focus on my care. But anyway,
we're going to talk about that, and also take your
calls on eight hundred and eighty ten eighty text nine
(02:00):
two nine two, and you want to get on the
blower because usually what happens is everyone packs out the
last ten or fifteen minutes and then complaints they can't
get to speak to the one and only Greg Pain.
Did I Greg?
Speaker 1 (02:10):
Here?
Speaker 3 (02:10):
You going?
Speaker 4 (02:10):
Good afternoon? I'm very well happy Sunday.
Speaker 2 (02:12):
Isn't it a gorgeous time of year. We're having a
spectacular beginning of the bottom.
Speaker 4 (02:17):
I've got a little little fifty cc scooter and I
came along Tommacky Drive and autumn doesn't give me a bit.
Speaker 2 (02:24):
Yeah, the sparkling white and matar beautiful. And I saw
the yachts out there I was looking to I was
almost thinking, it's not windy enough because you're out there.
What do you kite surfer? Aren't you wingfoil? A wingfoil?
Speaker 4 (02:35):
Yes?
Speaker 2 (02:35):
Same thing?
Speaker 4 (02:36):
Isn't that same? Same?
Speaker 2 (02:36):
Just you're surfing with your feet on a board.
Speaker 4 (02:39):
We're all in the same camp more or less. We're
out there buzzing around people annoying.
Speaker 2 (02:44):
Are you annoying? I'm not, but a lot of Are
you quite good?
Speaker 1 (02:48):
Now?
Speaker 2 (02:48):
Are you one of those guys who goes shooting along
and then jets up in the air. You sort of
give it a yank and then the way you go
you go flying up fifty feet.
Speaker 4 (02:54):
You're going to be pretty good to be foiling. So
I'm good enough to foil?
Speaker 2 (02:57):
Okay?
Speaker 4 (02:58):
Yes? Of My top speed's fifty two columbers an hour,
which I'm pretty happy with.
Speaker 2 (03:02):
Wow, how do you know that? Did you have it
on your watch and tracking it? Good stuff? Hey, By
the way, I for you are interested in what Greg
does as well, you can go and check out his
website BioSport dot Code on Nz, and he does have
some interesting free resources for people to check out, don't
you what's that.
Speaker 4 (03:18):
I've got a well, we can discuss it a little
bit with the cour stability stuff. I've got a free
In fact, I've got a new free Core one O
one test, like a protocol you can go through. It's
on my homepage on my website. There are seven exercises
can you or can you not?
Speaker 3 (03:30):
Do them?
Speaker 4 (03:31):
At the end of it, it spits out a fairly accurate
summary of where you are and what you maybe need
to do in order to be better.
Speaker 2 (03:36):
How this sounds like a leading question because I'm expecting
you to say, very how important is core strength? But
I mean how much attention shall we pay pay to it?
Speaker 4 (03:47):
It has a very limited amount of importance, but it is,
but it is extremely important.
Speaker 2 (03:56):
So that's that's an interesting one. I'm going to get
my head around that. That sounds like you're a politician. There, no, no.
Speaker 4 (04:01):
So I read a study. It was a while ago now,
and I wish I'd saved it because I didn't. And
it was looking at the efficacy of doing sort of
plarties based training, being core stability training and its correlation
to sporting performance. In this particular study, it was a
very big study. There were a lot of subjects and
they found a very very limited association between doing saf plarties.
(04:24):
And I'm not trying to offend parties instructors, I have reformers.
I do a lot of plarties training in my own practice,
but it is not enough to elicit a positive performance response.
So you use it as a skill to become more stable,
to be able to change direction better, to be able
to what we call resist unwanted perturbations, which is basically
(04:48):
unwanted movements. And you take that skill and you apply
it to your sprinting, you're running, you're jumping, you're heavy
lifting in the gym.
Speaker 2 (04:54):
Because you're often working with athletes who are quite good,
should be saying medium to good yet. But for the
average chump like me, what's the role of core stability
and whatever I'm doing, whether it be at the gym,
I mean, obviously technique if you're doing weights and things,
and that's all about probably bracing your core as well,
so you're not But in terms of running or any
other sport, how important is it for just your average
(05:16):
chump to.
Speaker 4 (05:17):
Still very important?
Speaker 2 (05:18):
Yeah, it really is.
Speaker 4 (05:19):
But it's what you're trying to do when you do
core stability training, which is understanding how to use your
pelvis correctly, is you then apply that skill and that
strategy to how you say, lift weights in the gym
or how you run. A good example is a lot
of people, I mean, I do a lot of video
assessment for runners, and a lot of people are very
(05:39):
underactive and what we call their posterior chain, which is
basically their button, their hamstrings aren't doing enough work. And
the reason is because when they're running, their palvis is
tipped too far forward, so they've got a duck's butt
sticking out. Now, what that does is when your back,
your lower back is arched, your butt muscles and your
hamstrings are longer, and a longer muscle is less active.
So if you can use your core correctly to change
(06:02):
that pelvic tilt, is that what people call a sway
back so thing, Yeah, I mean sway back is technically
a lord oosis. That can be something genetic or something
that you actually just fall into over time.
Speaker 2 (06:14):
But because using when you're running, you can't really rotate
your pelvis like sort of just try and scoop it under,
cam can you because that would feel weird really, so
you should literally think of Oh, and that's the bit
you said to me back when I started running about
you've got to imagine that someone is propelling you along
by pushing you on your buttons.
Speaker 4 (06:35):
So there's two real cues I used for runners. The
first is that you mentioned when you're running forward versus backwards,
you imagine I don't know why.
Speaker 2 (06:44):
That, No, that's because your brain is you're on air
and your brain is going twice as fast as it
needs to.
Speaker 4 (06:49):
Really, when you are running, you almost want to imagine
you've got like a fishing hook, and that fishing hook
is attached to your pubic bone, the bone at the
very front of your pelvis. So if you're using your
core abs in the correct manner, that will just pull
that pubic bone slightly up towards your chin. Now it's
only very subtle, but it does make a big difference
to how the musculator around the pelvis works to the
(07:11):
trunk stability to know how your legs move below as well.
So there's that, and then I also use that cure
just getting people to think about running more by pushing
forward from the hips because a lot of runners, endurance
runners and track runners do lean too far forward. And
there's been some books that have come out that have
gained a lot of notoriety about leading forward in that's
absolute garbage. So pushing forward from the hips is going
(07:34):
to help sort of reduce spinal loading.
Speaker 2 (07:37):
Because I sometimes wonder whether people if you are conscious
that things aren't maybe you're nursing a bit of an injury.
When you're running, you almost create, in terms of your posture,
a self fulfilling prophecy because you are not confident enough
to put yourself in the optimum position, you know what
I mean, you feel you need. It's almost like when
if I'm feeling but like not going for a run,
(07:58):
I almost run like I'm depressed. Yeah, I don't mean that,
but then I might. There's an attitude towards, for sure,
the movement.
Speaker 4 (08:06):
That's and there's also there is even amongst the world
leading biomechanists running specialists, there is still no absolute agreement
on how the general population should run. I mean, the
studies that are coming out there are so many different
different results, different reports, but there are still some key
(08:26):
things that you should do. And running is so complex.
I mean, you know, I work with with kayakers, and
that's the most complex for me. But running, in my opinion,
is even more complex than say a golf swing, which
I know is probably going to elicit a fair bit
of say that. Again, running is more complex than a
golf swing, definitely.
Speaker 2 (08:46):
The main reason more moving parts, isn't it with the
golf swing? Oh well, that is that will get the
golfers outraged by that.
Speaker 4 (08:52):
It's like, well, and i work a lot with golfers,
so I've got a very good knowledge of how to rotate,
how to dry, palvot clearance, all that sort of stuff.
But the reason why I say that is because when
you're running, there is that one point the differentiate differential
it's you from when you're walking, and that's when you've
got both feet off the ground. Now that's what we
call an open kinetic chain, and that relies exclusively on
(09:13):
your internal muscular control systems to keep you going efficiently
in the right direction. And that's very, very very difficult.
Speaker 2 (09:21):
I say, Okay, so you use reformers, which is that
sort of pilates based sort of every day all the time.
Is that is core strength? So you say it doesn't
have a big impact necessarily on performance. Is core strength
important when it comes to preventing injury?
Speaker 3 (09:39):
Then?
Speaker 2 (09:39):
Oh, is that what it's made pauses, It.
Speaker 4 (09:41):
Does have an impact on performance if you're looking at
trying to optimisure performance in the correct sequential manner. So
we'll see, for example, I treat a lot of athletes
who like to lift very heavy weights and for whatever reason,
they might overload their back. Something might get a little
bit sore, and so what you'll quite often see, as
I say, someone's doing a dead lift. So that's when
(10:02):
the weights on the ground picking it up and you
pick it up. Now, if you don't have good cour stability,
what will happen is you'll overuse your lower back muscles
as you stand up, so the back will arch successively
and overload those tissues. This is a sweeping coman. A
lot of people can get away with that because they've
been doing it for a long time. But if you
use your core abs correctly, the pelvis will rotate up
(10:23):
with you as you stand up, which will help to
protect the spine a little bit more, which we know
is very strong and very resilient. But what it will
also do is it will help to get your butt
in your hamstrings all working a little more harmoniously.
Speaker 2 (10:37):
Actually, I think I'm not sure. I would say the
deadlift is my favorite exercise, but it's damn close because
after you've done it and you're feeling the benefits of
it kicking in, you do feel sort of. In fact,
Alex Filin, who did my program for me, he said,
I can even tell from your posture that it's just improved.
Speaker 4 (10:53):
And unless you say a rugby player, where probably the
back squad, particularly a front a forward rugby player, would
be the place more value on a back squad. The
vast majority of the population if they did one exercise
and only one exercise would be a deadlift.
Speaker 3 (11:09):
Wow.
Speaker 2 (11:10):
By the way, So if I was going to do pilates,
now I'm asking on behalf of a lot of people out
there who are just you know, exercising where they're cycling whatever.
As just someone who's not the you know, at the
top of their game anymore sport wise, Why would I
do pilates.
Speaker 4 (11:25):
Because particularly a reformer, I mean a lot of people
believe and say that the map classes are harder than
the reformer classes, and there is a lot of value
and I do agree with that to a degree, But
what the reformer does, which is basically for those that
don't know, it's basically a bed with springs. It slides
back and forth. What it does under varying loads is
it identifies where your key stabilizer differences lie, where your
(11:50):
strengths and weaknesses lie. And so once you have that knowledge,
you can then apply that to the heavier protocols being
in the gym and lifting heavier weights. Like in an ideal.
Speaker 2 (11:59):
World he would running, oh for sure, but it's not.
Speaker 4 (12:02):
Necessarily going to make you a faster run. It might
make you more aware of how to get in the
right position. What makes you faster is running more and
you know, doing the plying metrics and the heavier weights
in the gym.
Speaker 2 (12:13):
Like if I had a recur look if somebody's got
sort of recurring soreness or something, and I was speaking
to a colleague before who was getting with sore knees,
and that's a common thing for runners with things like pilates.
Is that of whatever adjusting things where you might find
that would resolve itself or not. Yeah, it can give you.
Speaker 4 (12:30):
It can give you the knowledge to think to yourself, Okay,
as I do this particular exercise, I'm really struggling here.
I can't hold this position or I can feel a
really big difference between my left and my right side,
which gives you again that knowledge to extrapolate and figure
out where within your running technique you getting things wrong.
Speaker 2 (12:45):
Okay, look, we'd love your calls because I can carry
on quizin Greek for ages, because you know, if you're
into exercise and things, there's always lots to learn. But
we'd love to take your cause on eight hundred and
eighty ten eighty text nine to nine two, and we'll
be taking break. By the way, I will just read
the one text so we can put that to one size.
You have got one person's like, Hi, Tim, running is
(13:07):
more complex than a golf swing. Oh police, I think
that's just from someone who's probably not a very good
golfer and haven't mas has mastered.
Speaker 4 (13:15):
Golf is super complex, don't get me wrong, but running
is technically harder for reasons I discussed.
Speaker 2 (13:20):
Perhaps you should run between shots, that would be that
would be covering some bases. Anyway, we want your cause.
We've got some text coming in which will deal with
as well, but we want to talk about core strength
as well. If you've got any questions about some recurring
issue you've got about movement, then give us a call
and we'll see if Greek can be of some assistance
to you. Back in a moment, new Stalk said, b Yes,
(13:54):
welcome back to the Weekend Collector with this is the
health up. My guess is Greek playing by mechanist at
Biasport taking your questions around anything to do with the
movement and keeping fit and well and avoiding injury and
the thing that you can give us a call one
hundred and eighty ten eighty. As usual, we've started off
with lots of texts, but before we do the first text,
I've just got a touch on this because we're talking
about running and Sam Ruth, the fifteen year old who's
(14:18):
broken the subfour minute mile before his sixteenth birthday. Astonishing
and I mean one of my brothers is right into
running and he was saying, he just looks. I mean
he's not the only person to say that. He looks
so his running technique and he just looks amazing, isn't
it phenomenal?
Speaker 4 (14:33):
I watched a video I think it was World Athletics
on Instagram did a video for him and it had
Sir Roger Banister, who was the first person to break
the suberforman of record, and he got across the finish
line and he could barely stand up. And when young
young mister Ruth came across the finish line, he looked
like he could turn around and go again. That looked
(14:54):
so effortless.
Speaker 2 (14:55):
I mean, we are actually I'm not sure if you know.
As I mentioned this before when I was on doing
drive that the thing I loved about it was it
was something so key we about that athlete meeting that
they'd set it up so you could do a sub
for a minute male. But there weren't that many people there.
It looked like it had been a bit wet beforehand.
Whereas if this was an America and was a fifteen
year that there would have been a college stadium pat
(15:15):
to the Gunwales.
Speaker 4 (15:16):
For just marching band.
Speaker 2 (15:18):
Yeah, with the world record attempt, there would have been
there would I mean, I'm not we're not exaggerating. The
Americans would have been like da da da da Da
Da da da da. And yet there was just this
quiet little meeting and away they went.
Speaker 4 (15:28):
There's been a really interesting progression within track in the
last couple of years, there's been a number of big
records that have fallen, and there's this new tech that
they put with these lights that flash around the inside
of the lap. Oh yeah, and those lights give you
indication as to where you are relative to the current
world record, and that's making a big difference as well
as well as training.
Speaker 2 (15:47):
They have that those the diamond leg meets these lights
that chase you around the track. Well, either that or
you're chasing around the track, I think in case right,
let's get into the questions around movement and everything. Look,
here's just one at the entry level side of things.
Good afternoon, I'm extremely unfit and I'm carrying a lot
of weight. I want to just feel better. What should
(16:08):
I start off with?
Speaker 4 (16:10):
Walking?
Speaker 2 (16:11):
Walking?
Speaker 4 (16:11):
Start, just start Like there's a really good chat GPT
article that came out a couple of years ago, and
it was a guy who put in He was in
the same situation wanting to start to lose weight and
get healthier, and chat GPT said to him, the first
thing you need to do is put your walking shoes
by the front door. That's day one, so that gives
you your impetus. Day two. Just start walking and then
(16:33):
as you start to get more comfortable with your walking,
and people think that walking is low intent, what it
is low intensity in comparison to say running, for sure,
but you can still walk with the pace, you can
still get your heart rate up. And then from there
you want to start thinking about building into love what
we call SA low intensity intoval training, which is where
you would say, start with jogging for ninety seconds and
(16:55):
then walk for three to five and repeat that three
four five times. Just start from them because it doesn't
need to be complex if you are.
Speaker 2 (17:03):
Unhealthy and carrying weight. I mean, should this just be
walking along the flat or building a few little slopes
and don't put yourself up Killamanjarra or anything.
Speaker 4 (17:13):
But you know, ideally yes, because you're going to get
more of a muscular response from walking uphills and down
But downhill tends to load, particularly the knees, a lot.
More so if you were carrying quite a lot of
weight and you were particularly outfoot, and you hadn't done
any sort of specific exercises before you got into that,
running downhill could be slightly proper.
Speaker 2 (17:33):
I'm thinking just the walking, but even that or even walking, yeah,
just slight inclines, just so and take it easy on
the downhill exactly.
Speaker 4 (17:40):
But build your heart rate up. Don't be afraid to
put a bit of evident into it.
Speaker 2 (17:44):
Isn't actually isn't that the if you are doing hells.
The thing to be careful on is because people love it.
They go it's so easy to going downhill, But that's
injury central.
Speaker 4 (17:54):
Technically a lot harder. Most knee injuries oc curb in
running downhill. Most tend and knee injuries occur when running
downhill because people don't have what we call eccentric stress response.
I don't understand how to load the tissue and lengthen
it underload.
Speaker 2 (18:07):
Okay, this person's going through a significant stomach operation sliced
open twice. As I recover, I realize how my core
and my pelvit muscles are pivotal of a standing tall Again,
it's like a tree trunk that can hold all the branches.
Just an observation from Lee there.
Speaker 4 (18:22):
But even then, I mean, you can still go through
the whole process of understanding how to use your pelvic
floor correctly, how to use the deeper tissues, just to
elicit a very subtle pelvic tilt change that again, you
can build over time with.
Speaker 2 (18:34):
Okay, here's one. I have a double hernia in my
lower abdomen and have been waiting a year for surgery. Oh,
what core exercises can I do to strengthen the area.
I go to the gym every weekday and do cardio
on their own machine and the weight machines. That sounds yeah,
that's me. That's amazing that you're getting to the gym
with that discomfort.
Speaker 4 (18:54):
My advice would be, don't do anything that makes the
hernias feel worse or illicit pain. I would focus on
probably doing stability excess upright so you're not having to
resist gravity as far as like a plank for example,
that can really load that tissue up. So I would
just start by doing some single legged overhead shoulder press
(19:16):
and stuff like that, just building a witness in the
vertical in the upright plane.
Speaker 2 (19:19):
Okay, here's another one. By the way, if you want
to jump the que on the text, give us a call.
I wait, one hundred eighty ten eighty. We'd love to
hear from you afternoon. Do you have an opinion of
an apparatus like the Chuck Norris machine where you're pulling,
you're using pulleys and your body weight. I suppose it's
similar to pilates good core strength. I think those are
those things where you are kneeling or something and you're
(19:41):
pulling yourself back and forth with a I.
Speaker 4 (19:44):
Mean, I still think. I mean, if you if there
was one, if there's one tool you would put in
your garage or your gym, it would be probably a
squat rack. That would probably be the best overall tool
that you can use from a very basic level all
the way through to a very heavy loaded The other
other tool with a squat rack where you do your
back squats, what your bar is sort of attached to
(20:06):
some sort of up and down. It's where you're Alympic
bar is based. But I would also look at cable
machines are very good, so they're a little safer than
say doing dumbbell exercises because there is the cable component.
But variation is the key, using bands, using dumbbells and
kettle bells. Just try and varying it up as much
as possible.
Speaker 2 (20:26):
Okay, a couple here that are not so much questions,
but they're just talking about pilarates and things. In my
early sixties, I decided I need to work on core strength,
balance and flexibility. I've discovered reformer pilates. It is amazing.
This person gives it ten out of ten. Hi there,
I'm a fifty four year old female. Been doing reformer
pilates three times a week for eighteen months. What an
amazing form of exercise. Highly recommend. I cannot believe the
(20:46):
way my muscles have developed, the balance, I now have,
flexibility and agility. I'm a busy new entrant teacher, so
I need to be on the go. All down. Pilates
is not only good for my body, but also my
well being. It's the first exercise class I actually look
forward to going to. That is probably one of the
more important parts of that text, isn't it Finny's funny something?
Speaker 4 (21:05):
You enjoy it absolutely And you know there's some brands
around New Zealand that have done very very well in
the reformer plats sense, and they do a very very
good job. The benefit for plarties in particular is that,
particularly as you get more advanced, the muscles spend more
on what we call time under tension, so that has
(21:25):
been the muscle is activated for longer holding certain positions.
And we know very well that that is a very
very effective tool in building muscle strength and endurance. And
I don't want anyone to think that I'm bagging pilates,
because I'm not. It's a huge tool in my toolbox,
but it is also you can get so much more
by extrapolating that skill set to the more loaded gym environment.
Speaker 2 (21:49):
Okay, hello, I'm out walking at the moment, listening to
about running. I'm a sixty year old woman. Should I
take the same approach around leading from the pelvis? That's
from Chris? I think you see means worth walking?
Speaker 4 (22:01):
Yes, absolutely so. I mean when you progress from walking
to running, there is that tendency to lean forward slightly more,
which is what you will do. But even then, when
you're walking, and particularly as we get older, one of
the most important things that you do do or don't do,
is you must make sure you are upright and looking
straight ahead, not looking progressively down towards the ground, because
(22:23):
we know there is a correlation with injuries and falls
when that happens. But again, as you walk, you should
be keeping that pelvis pushed forward so you can get
those glutes engaging when you're in stance space.
Speaker 2 (22:35):
It's funny when you first talk to me about that
position about being upright. The image I had was, you know,
had those the evolutionary chart of the evolution of sapiens
and it shows sort of sort of from the knuckle
dragging whatever homo and to Homo erectus and everything, and
how gradually the Homo sapiens is sort of that upright.
(22:55):
I actually think of that. I think of making sure
that I'm not a couple of steps back in the
evolutionary scale, because the Homo sapien image and museums and everything,
they always look noble and thoroughly upright. And I think
that's I think of that. I actually do think of
being hel just be a bit of a snob when
you run.
Speaker 4 (23:13):
And then you look at that and that's the evolutionary process,
and then you extrapolate that all the way through to
the likes of so that Usain Bolts, you know, who
has won so many metals and one hundred meters sprinting.
I mean he was sprinting. He was bolt upright. He
wasn't leaning forward. There is always a degree forward, but
it's not much.
Speaker 2 (23:31):
That was an undeliberate pun too, wasn't it? Bolt up right? Okay?
Here's one. How can you strengthen your core. I don't
know if I'm going to pronounce this right. How can
you strengthen your core with diastasis rectie?
Speaker 4 (23:43):
So, diastasis rectie is a separation of reckless abdominance or
your six pack, which occurs during pregnancy. It varies considerably
from women to women. Some may not happen at all,
some may get.
Speaker 2 (23:55):
So we see what you mean is it's what separates
from what.
Speaker 4 (23:58):
So it's called the linear elba, which is the connective
tissue you when you look at yourself in the mirror
to me and you've got.
Speaker 2 (24:04):
Yoursel yes, yes, every day.
Speaker 4 (24:08):
You've got the two sort of bulges on either side
of the center line, the center line, which is called
the linear elba. With pregnancy, for some woman that can
actually separate. And you can actually we test that in
a clinical sense by actually putting your fingers sideways in
between that gap to see how wide apart that gap is. Now,
there is next to no research that I know about
(24:31):
that says exercise prescription can fix it. But there are
a lot of exercises you can do, particularly around like
public stability and strengthening your obliques that can help control
it and maintain it.
Speaker 2 (24:42):
What problems does it cause?
Speaker 4 (24:44):
Well, you don't really want separation that you can actually
feel the lower tissues sort of starting to push forward.
Like if you get someone along on their back who
has diastasis and get them to do a cron like
a normal abdominal crunch, you will actually see the deeper
layers of muscles starting to protrude through. So it can
be particularly bad that does so quiet surgery.
Speaker 2 (25:03):
I saw it actually is if it was something that
just happens that people live through and it doesn't make
much difference. So it does make a big difference.
Speaker 4 (25:10):
Depending on the scale. Like sometimes you'll get say one
finger you can put in between the two sides of rectusidominus.
Sometimes it can be four or five. So you know
it's a scale. But if it's particularly bad and it
is causing problems, then I would certainly look at getting
some further advice.
Speaker 2 (25:23):
Okay, Hi guys, Gosh, we've got some interesting questions here. Actually,
I wonder if this is almost like a kid. I
can imagine a couple of guys having an argument of
the pub over this, Hi, guys, Greg, which is more
beneficial to a fat older man thirty press ups or
a one minute plank thirty press ups because definitely, well
thirty is quite a lot. Actually one minute plank, well,
(25:45):
that's one minute.
Speaker 4 (25:46):
So an old client of mine, she once she was
an obstetric gynecological I can never say that gynecological surgeon.
And she always said to me, doing a plank for
any longer than thirty seconds is ultimately a waste of
time as far as your deepest level of core stabilizer
is concerned, because it is quite a high level exercise. Yeah,
and the floor is not designed to hold a level
(26:08):
of contraction of that level for more than about thirty seconds.
So if you start to do planks for longer than
thirty seconds, I'm not saying that you're not using your core,
because it is a whole selection of muscles, but at
the if you're trying to build really deep, fundamental level strength, yeah,
that is.
Speaker 2 (26:25):
Not the way to go about it, really, because I
always assumed I do. I do three one minute planks
at the end of one of my routines once a week,
and I always assume that the workout came in after
the thirty seconds, because you start to lose a bit
of stability, and then your muscles are all starting to
work to maintain that stability. And by the end of
that one by the end of the second one minute plank, I'm.
Speaker 4 (26:47):
Like, oh, and I'm not saying don't do that. I'm
not saying don't do it.
Speaker 2 (26:53):
My six pack is returned.
Speaker 4 (26:55):
I can see from here. But I'm more of a
we live in a very dynamic world. Oh yes, you
and I are sitting. But you know, a plank is
a horizontal, ultimately a static environment. If you were going
to do that type of plank based exercise, I would
funk it up and use Swiss balls and bows and
(27:15):
all these sorts of things just to increase the level
of instability and therefore the challenge while still well, still
managing publicly.
Speaker 2 (27:21):
Because if you're good at them, it's simply because you're
good at maintaining stability, and the magic happens when you
don't have stability. So is that when you see people
who are you know, the smug ones, They're doing a
plank and every now and again they lift one leg
and they put another one down. They know, they wave
an arm out there. I'm like, I stop being so smug.
Speaker 4 (27:37):
I prescribe those exercises quite.
Speaker 3 (27:39):
A lot to you.
Speaker 2 (27:41):
I suspicion you might actually partly why I mentioned it
just for fun. Hey, look we'll take some calls in
just moment. Bob is next. It is twenty two minutes
to five fly before the first time. Yes, welcome back
to the weekend Collective where with Greg Pain from Buyers
(28:03):
Sport dot cot in Zea taking your balls as well.
We've had lots of texts for Bob Gooda evening guys.
Speaker 3 (28:11):
Yeah, I just listening to you, Hi, just listening about
people talking about how I'm a truck driver, very unfit
but got a large belly, but I can do squats
nice and I've done a scott the other day. Now,
(28:31):
I felt the pince underneath my shoulder blade, and I
thought it might have been a muscle, but it was
enough to make me bend over to the point where
the muscle in my butt cheek pulled so tight that
it took away the pain in the shoulder. But then
for three days I couldn't stand up straight because of
the muscle. And I don't know what that muscle is.
(28:52):
And gee, for three days I couldn't stand up straight.
The only way I could walk on function and bend
over like an old man a little bit.
Speaker 4 (28:59):
Yeah, I mean this is where the amount of loading
that you put yourself through and your technique will come
into play. So I mean, I mean squatting, as we've
just discussed, is truly a fantastic exercise, but there is
still a lot a lot to consider, I mean, and
one of the particularly as a truck driver with long
periods of sitting, the one thing you wouldn't want to
do is say, have a long drive and then go
(29:21):
straight to the gym, because we do know that with
truck drivers in particular, long periods of sitting can sort
of put the lower spine, particularly in a vulnerable state
until you've sort of got back into some some good
movement and re energized that area. I guess is one
way of putting it.
Speaker 3 (29:39):
Yeah, what is that muscle called?
Speaker 4 (29:41):
The sounds like, Well, if it was in your butt,
it's probably something like periformis or something like that. Yeah,
without seeing you, it's very hard for me to say
because it could be a multitude of different things, So
I'm sorry I can't.
Speaker 3 (29:56):
Yeah, yeah, it's one you go off to the left
there enough to make me suckle and overble what to
do and is able to squat put my elbows to
my knees and reach to the top top of it. Yeah,
just but I cannot tend over to actually do my Yeah.
Speaker 4 (30:15):
If it happens again, certainly get some good physio advice
or similar because you don't want to go doing that
to yourself repeatedly, that's for sure.
Speaker 2 (30:22):
Cheers mate, Thanks, thanks, bye bye. Actually Simon sent a
good reminder on another good way to get fitter, So
go the SPCA and get a dog. Yeah, well, I
mean it's you out the door. Absolutely, Actually, that was
one of the things that we talked. We've talked about
this before, I think with Alex Flint about devices and
things about watches and step counters. But the useful thing
(30:43):
that it's come out, I think is that when people
are counting their steps, if they've had a day where
they're really sluggish, it tells them you've only done fifteen
hundred steps. They go, I better get out the door on.
Speaker 4 (30:51):
There are so many pros and cons to these devices now,
because you'll see particularly certain personality types will become very
addicted to that need to fulfill a certain amount of
say steps or whatever. It is so, but overall a
very very good tool.
Speaker 2 (31:05):
Yeah. Hi, I'm a woman in my mid sixties and
currently carrying too much weight. I need to drop a
good ten kilos and I do enjoy walking. My question
is what is the ideal? How far how many CA's
should I be walking each day? And is it better
in the morning on the afternoon or doesn't it matter? Thanks,
I enjoy listening to you. Good on you, Thank you
for the feedback. By my understanding, there is no definitive
(31:27):
evidence that says morning or afternoon is better. By what
I know, it is more of a personal preference thing.
But ultimately, the more you do, the more you're going
to get out of it. So if you're coming from
a position of say low cardiovascular health, there's nothing wrong
with getting up and going for a fifteen to twenty
minute walk before you go to work, and then doing
(31:47):
the same when you come home from work.
Speaker 4 (31:49):
There's nothing wrong with that. You're not going to damage yourself.
As I said of saying before start by really thinking
about walking. Just even if it's ten percent or five
percent faster than you normally work, that will elicit a
very big change in the way that you're theological some response.
Speaker 2 (32:05):
I think the thing is often they say you're best
at exercise in the morning because you can easy more
easily make time for it, where people who put it
off to the afternoon that they takes over and all
of a sudden they've done something for an extra quarter
an hour that stripped their time that they can't do
before they go and pick up the kids.
Speaker 4 (32:21):
And also, if you do have a tendency or you
do enjoy going to the gym and say lifting heavyweights,
then a long day at work will already have an
element of fatigue associated with it, so you don't want
to go. You don't necessarily want to go to the
gym after a long day because that could be problematic.
Speaker 2 (32:38):
I think the thing is I've found is I do
sometimes go in the afternoon, but I've locked off a
period of the day. I know that if you know,
if I've got to get things done, that as long
as you make sure you establish that routine and book
it in for yourself, it's like sleep to it.
Speaker 4 (32:51):
Yeah, it's like anything. You can become routine based and
put a lot of value into that routine. And we
know now with athletes in particular, just the importance of
high quality, regular, reliable sleep.
Speaker 2 (33:04):
I'm not sure I quite get that in my gig,
but never mind. Hi, I've been fit all my life.
Your comment about getting out the door and we'll start
walking is exactly what you do. Just now. I'm walking
up Canon Point with a big pack. I'm seventy eight,
So get moving, is the answer. Cheer is Arthur, Yeah, perfect,
good on you high. I've had a fall and I
have a two millimeter and a ten milimeter rep. I
think I mean a tear. A tear, not a rear,
(33:25):
A tear on my right side glutes and bursta and
the right hip. The pain is high. But what can
I do to repair and keep for? Thanks from d Oh,
it sounds like you need to go.
Speaker 4 (33:35):
That's a physio question or a specialist question. I'm sorry.
The advice that you should be given would be highly
specific to your level of strength, but also the injury
as well, So I'm sorry I can't provide any further information,
but I would be proactive in managing that and not
just hoping it goes away over time, because you don't
want these things to get progressively worse.
Speaker 2 (33:55):
And you've had a fall, so it's accre even though
with many physios, you'll be paying a surcharge. It is
a fall. So yep, Hi, this is interesting And I've
always wondered about this because we see the people in
the gym who've got sort of short squat thighs and
they seem to be able to lift the size of
a house. This person says high, I have very long femurs.
(34:16):
I've always found it difficult to squat very low when
working out. Could my femurs be the reason?
Speaker 4 (34:21):
Yes, and also the shoes that you wear, and also
the level of mobility you might have in your ankles
and so your hips. So what I would suggest if
you have got long femurs, elevate your heels slightly, so
put your heels up on a weight, and that in
itself can really make a big difference in the depth
that you get because the squat, the value in the
(34:43):
squat really starts to occur once your hips get below
knee height and looking at you side on, it's that
depth of the movement where the gold happens.
Speaker 2 (34:52):
Now we talked a little bit about and when we've
left it a bit late because I did say we
talk about high intensity interval training. Who does that and
who should do it, and who should avoid it? And
what is it?
Speaker 4 (35:02):
It's very powerful. There are some really good evidence around
around home. And you've got lit which is low and
low intensity, you've got medium, you've got high. There was
a mitten hit and is also highlight which is high
intensity low impact, which is more like your plod type
and stuff. There is really good evidence around the value
of high intensity interval training. But if you're coming into
(35:26):
it and you've got low car cardiovascular fitness, you haven't
been doing exercises for a period of time, avoided I
built again, Start with low, go moderate, then go high.
Speaker 2 (35:34):
Actually, just why we're on it is that this is
coming back to us. We touched on just our admiration
for that young runner Sam Ruth, that the modern that
the tech, the I think, I'm not sure how hard
he trains. But Yakobinger Britson, who's the guy who's the
leading world middle distance runner. He apparently the training these
days is it's really really they do very high intensity,
(35:59):
don't they. Is it changed? I mean back in the
lidiar days was they were used to run and being
quite fast, but they'd go running for hours sort of
one hundred miles a week or something, wasn't it all.
Speaker 4 (36:10):
Yeah, this is a little outside of my wheelhouse.
Speaker 2 (36:11):
I'm just curious about it just now.
Speaker 4 (36:13):
I do know that with a lot of my power
based athletes, you have the sprint kayakers and stuff, they
do spend a lot of time in that zone two,
which is more your up tempo, which is not full speed. Yeah,
I'm sorry, I can't really.
Speaker 2 (36:27):
I'm just curious because the technique, the training techniques have
changed over the years for those top athletes, so haven't they.
Speaker 4 (36:33):
And what may work for one may not work for another.
That's the that's the trick now. The coaches nowadays earn
their keep because they've got to figure out what works
for each individual within their camp.
Speaker 2 (36:42):
Right, Look, we're going to take a moment. Be back
in just the tickets ten to five news talks. He'd
be right. Welcome back to the health Hub. I'm Tim Beveridge,
and my guest is Greek Playing is a biomechanist at
BioSport BioSport dot co dot NZI. Actually, Greg, while we're
talking about people getting moving, I have noted here for
(37:04):
some I often check with you. But how important is
the right footwear? Because there will be people who think, well,
hang on me, we evolved bear foot, why do we
need fancy running shoes? But how important is the right footwear.
Speaker 4 (37:17):
If you're not injured and you don't have a problem
with your feet, not that much, to be fair, And
that's not suggesting just going run half marathon wearing bart
of bullets. But the basic rule is when it comes
to picking running shoes, whatever is the most comfortable and
the most light pair of shoes that you again, you
must feel comfortable and light.
Speaker 2 (37:39):
Yeah, perfect. Can you go too soft though? I mean
something goes oh that feels so cushiony. But is that
good all the time?
Speaker 4 (37:44):
Well, it can be good if you're running in a
straight line. It might be a problematic when you start
to turn corners because that softness can create lateral instability
in the ankle particularly, But like you know, I think
a lot of too many people are going into these
carbon plated shoes unnecessarily. Like you go to these run
clubs and they're running tempo and carbon plated shoes, which
is an absolute you should not do that.
Speaker 2 (38:05):
What's carbon plated? They specifically rigid.
Speaker 4 (38:08):
The Nike vapor flies and all the major brands are
doing them nowadays. I've got I've got a cab and
plate within the soul and it's a very specific type
of foam called pebacks, and they are well known to
be more efficient, but they are designed to be worn
at certain speeds.
Speaker 2 (38:22):
I think we've solved a problem for our producer who
has just revealed that she received a pair of shoes
what she's been running on, and she's going to be
consulting you. I think we can share that. But she's
got their carbon plated shoes, so they've got to go Tyra,
you can't use them. There's a reason sister is an athlete.
She got you know.
Speaker 4 (38:43):
Okay, we'll have that chat.
Speaker 2 (38:44):
Okay, I think we've found I think we've managed to
diagnose your problem on the show. You've got crappy, You've
got amazing shoes. Amazing for you. Yes, so they're particularly rigid.
Are they to help people go fast quickly?
Speaker 4 (38:56):
Yeah, they give they have an energy return component. They
allow you to run faster. But there are too many
people buying them online when we know that they should
be fitted in shop because there is a very specific
place that the plate should stop relative to the shape
of your foot. And yes, they are designed to be
run at certain speeds and they're not designed to be
used all the time. As well. I had a lady
(39:17):
come in and see me the other day who was
sixty two, who was running very, very slow in carbon plates,
and the first thing that we said is you just
need to get rid of those shoes. They just they
are not helping the situation.
Speaker 2 (39:26):
So don't get the fanciest, most expensive, luxury version. Get
the shoe that's right for you. Not because somebody said,
oh this is the latest thing you're going to do
one hundred meters in nine point nine seconds.
Speaker 4 (39:35):
Where the price will come is if you buy a
really light pair of shoes that are comfortable, because light
means expensive and so therefore you're more likely to most
likely I'm generalizing, but that would probably mean the shoes
will wear out faster. But we do know from an
economy perspective, lighter, comfortable shoes are all you should be
looking for.
Speaker 2 (39:55):
Excellent, excellent. I think we've got that. We've got to
the heart of that one problem for one of our texts,
slash callers slash in the product production both anyway, Hey Greg,
great to see him, mate, Well thank you, well, look
forward next time you can check out Greg's workout and
he's got some core strength stuff, some great core strength
stuff on BioSport dot co dot nz. We'll be back next.
(40:18):
Smart Money. Andrew Bascan from Harbor Asset Management talking about
well you've got economies looking up, but the economists are
they're not too clear about things. Will be digging into
that with Andrew bestcan shortly. Smart Money is next.
Speaker 1 (40:29):
For more from the Weekend Collective, listen live to News
Talk zed be weekends from three pm, or follow the
podcast on iHeartRadio
You're listening to the Weekend Collective podcast from News Talks ABD.
Speaker 2 (00:35):
Yes, a very good afternoon if you've just joined us.
This is the Weekend Collective. I'm Tim Beveridge. If you
missed our politics out we were chatting about the god
the outrageous case of somebody with twenty five complaints and
guns and all sorts of things still not getting evicted.
So you can go and over look to listen to
our air interview about that at the start and talkback
as well. But also we had a chat with Winston
Peters towards the end of the hour about his state
(00:55):
of the nation as well. So you can check any
of our hours out look for our podcast on the
on iHeartRadio or the News Talk said B website. But now, well,
this will be an hour you'll be wanting to tune
in for the podcast if you look if you've missed it,
because this is the Health Hub and we're talking today.
We're going to have a chat about a little bit
about not only training methods and high intensity training and
(01:18):
low intensity training all that, what is it high intensity
interval training, that's right, but also the importance of core
strength when it comes to your exercise RATIONI should you
actually focus on your core because the more I learn,
and that might not be very much, of course, the
more I'm thinking and maybe as the decades go on
that maybe core strength is possibly a lot more important
(01:39):
than you gave it credit for. When I was working
in musical theater, all the ballet dancers were doing pilates
all the time, and they showed me a couple of
the moves, I thought, well, that's pretty easy, and then
I could barely move. This was quite tricky, and I thought,
maybe I need to focus on my care. But anyway,
we're going to talk about that, and also take your
calls on eight hundred and eighty ten eighty text nine
(02:00):
two nine two, and you want to get on the
blower because usually what happens is everyone packs out the
last ten or fifteen minutes and then complaints they can't
get to speak to the one and only Greg Pain.
Did I Greg?
Speaker 1 (02:10):
Here?
Speaker 3 (02:10):
You going?
Speaker 4 (02:10):
Good afternoon? I'm very well happy Sunday.
Speaker 2 (02:12):
Isn't it a gorgeous time of year. We're having a
spectacular beginning of the bottom.
Speaker 4 (02:17):
I've got a little little fifty cc scooter and I
came along Tommacky Drive and autumn doesn't give me a bit.
Speaker 2 (02:24):
Yeah, the sparkling white and matar beautiful. And I saw
the yachts out there I was looking to I was
almost thinking, it's not windy enough because you're out there.
What do you kite surfer? Aren't you wingfoil? A wingfoil?
Speaker 4 (02:35):
Yes?
Speaker 2 (02:35):
Same thing?
Speaker 4 (02:36):
Isn't that same? Same?
Speaker 2 (02:36):
Just you're surfing with your feet on a board.
Speaker 4 (02:39):
We're all in the same camp more or less. We're
out there buzzing around people annoying.
Speaker 2 (02:44):
Are you annoying? I'm not, but a lot of Are
you quite good?
Speaker 1 (02:48):
Now?
Speaker 2 (02:48):
Are you one of those guys who goes shooting along
and then jets up in the air. You sort of
give it a yank and then the way you go
you go flying up fifty feet.
Speaker 4 (02:54):
You're going to be pretty good to be foiling. So
I'm good enough to foil?
Speaker 2 (02:57):
Okay?
Speaker 4 (02:58):
Yes? Of My top speed's fifty two columbers an hour,
which I'm pretty happy with.
Speaker 2 (03:02):
Wow, how do you know that? Did you have it
on your watch and tracking it? Good stuff? Hey, By
the way, I for you are interested in what Greg
does as well, you can go and check out his
website BioSport dot Code on Nz, and he does have
some interesting free resources for people to check out, don't
you what's that.
Speaker 4 (03:18):
I've got a well, we can discuss it a little
bit with the cour stability stuff. I've got a free
In fact, I've got a new free Core one O
one test, like a protocol you can go through. It's
on my homepage on my website. There are seven exercises
can you or can you not?
Speaker 3 (03:30):
Do them?
Speaker 4 (03:31):
At the end of it, it spits out a fairly accurate
summary of where you are and what you maybe need
to do in order to be better.
Speaker 2 (03:36):
How this sounds like a leading question because I'm expecting
you to say, very how important is core strength? But
I mean how much attention shall we pay pay to it?
Speaker 4 (03:47):
It has a very limited amount of importance, but it is,
but it is extremely important.
Speaker 2 (03:56):
So that's that's an interesting one. I'm going to get
my head around that. That sounds like you're a politician. There, no, no.
Speaker 4 (04:01):
So I read a study. It was a while ago now,
and I wish I'd saved it because I didn't. And
it was looking at the efficacy of doing sort of
plarties based training, being core stability training and its correlation
to sporting performance. In this particular study, it was a
very big study. There were a lot of subjects and
they found a very very limited association between doing saf plarties.
(04:24):
And I'm not trying to offend parties instructors, I have reformers.
I do a lot of plarties training in my own practice,
but it is not enough to elicit a positive performance response.
So you use it as a skill to become more stable,
to be able to change direction better, to be able
to what we call resist unwanted perturbations, which is basically
(04:48):
unwanted movements. And you take that skill and you apply
it to your sprinting, you're running, you're jumping, you're heavy
lifting in the gym.
Speaker 2 (04:54):
Because you're often working with athletes who are quite good,
should be saying medium to good yet. But for the
average chump like me, what's the role of core stability
and whatever I'm doing, whether it be at the gym,
I mean, obviously technique if you're doing weights and things,
and that's all about probably bracing your core as well,
so you're not But in terms of running or any
other sport, how important is it for just your average
(05:16):
chump to.
Speaker 4 (05:17):
Still very important?
Speaker 2 (05:18):
Yeah, it really is.
Speaker 4 (05:19):
But it's what you're trying to do when you do
core stability training, which is understanding how to use your
pelvis correctly, is you then apply that skill and that
strategy to how you say, lift weights in the gym
or how you run. A good example is a lot
of people, I mean, I do a lot of video
assessment for runners, and a lot of people are very
(05:39):
underactive and what we call their posterior chain, which is
basically their button, their hamstrings aren't doing enough work. And
the reason is because when they're running, their palvis is
tipped too far forward, so they've got a duck's butt
sticking out. Now, what that does is when your back,
your lower back is arched, your butt muscles and your
hamstrings are longer, and a longer muscle is less active.
So if you can use your core correctly to change
(06:02):
that pelvic tilt, is that what people call a sway
back so thing, Yeah, I mean sway back is technically
a lord oosis. That can be something genetic or something
that you actually just fall into over time.
Speaker 2 (06:14):
But because using when you're running, you can't really rotate
your pelvis like sort of just try and scoop it under,
cam can you because that would feel weird really, so
you should literally think of Oh, and that's the bit
you said to me back when I started running about
you've got to imagine that someone is propelling you along
by pushing you on your buttons.
Speaker 4 (06:35):
So there's two real cues I used for runners. The
first is that you mentioned when you're running forward versus backwards,
you imagine I don't know why.
Speaker 2 (06:44):
That, No, that's because your brain is you're on air
and your brain is going twice as fast as it
needs to.
Speaker 4 (06:49):
Really, when you are running, you almost want to imagine
you've got like a fishing hook, and that fishing hook
is attached to your pubic bone, the bone at the
very front of your pelvis. So if you're using your
core abs in the correct manner, that will just pull
that pubic bone slightly up towards your chin. Now it's
only very subtle, but it does make a big difference
to how the musculator around the pelvis works to the
(07:11):
trunk stability to know how your legs move below as well.
So there's that, and then I also use that cure
just getting people to think about running more by pushing
forward from the hips because a lot of runners, endurance
runners and track runners do lean too far forward. And
there's been some books that have come out that have
gained a lot of notoriety about leading forward in that's
absolute garbage. So pushing forward from the hips is going
(07:34):
to help sort of reduce spinal loading.
Speaker 2 (07:37):
Because I sometimes wonder whether people if you are conscious
that things aren't maybe you're nursing a bit of an injury.
When you're running, you almost create, in terms of your posture,
a self fulfilling prophecy because you are not confident enough
to put yourself in the optimum position, you know what
I mean, you feel you need. It's almost like when
if I'm feeling but like not going for a run,
(07:58):
I almost run like I'm depressed. Yeah, I don't mean that,
but then I might. There's an attitude towards, for sure,
the movement.
Speaker 4 (08:06):
That's and there's also there is even amongst the world
leading biomechanists running specialists, there is still no absolute agreement
on how the general population should run. I mean, the
studies that are coming out there are so many different
different results, different reports, but there are still some key
(08:26):
things that you should do. And running is so complex.
I mean, you know, I work with with kayakers, and
that's the most complex for me. But running, in my opinion,
is even more complex than say a golf swing, which
I know is probably going to elicit a fair bit
of say that. Again, running is more complex than a
golf swing, definitely.
Speaker 2 (08:46):
The main reason more moving parts, isn't it with the
golf swing? Oh well, that is that will get the
golfers outraged by that.
Speaker 4 (08:52):
It's like, well, and i work a lot with golfers,
so I've got a very good knowledge of how to rotate,
how to dry, palvot clearance, all that sort of stuff.
But the reason why I say that is because when
you're running, there is that one point the differentiate differential
it's you from when you're walking, and that's when you've
got both feet off the ground. Now that's what we
call an open kinetic chain, and that relies exclusively on
(09:13):
your internal muscular control systems to keep you going efficiently
in the right direction. And that's very, very very difficult.
Speaker 2 (09:21):
I say, Okay, so you use reformers, which is that
sort of pilates based sort of every day all the time.
Is that is core strength? So you say it doesn't
have a big impact necessarily on performance. Is core strength
important when it comes to preventing injury?
Speaker 3 (09:39):
Then?
Speaker 2 (09:39):
Oh, is that what it's made pauses, It.
Speaker 4 (09:41):
Does have an impact on performance if you're looking at
trying to optimisure performance in the correct sequential manner. So
we'll see, for example, I treat a lot of athletes
who like to lift very heavy weights and for whatever reason,
they might overload their back. Something might get a little
bit sore, and so what you'll quite often see, as
I say, someone's doing a dead lift. So that's when
(10:02):
the weights on the ground picking it up and you
pick it up. Now, if you don't have good cour stability,
what will happen is you'll overuse your lower back muscles
as you stand up, so the back will arch successively
and overload those tissues. This is a sweeping coman. A
lot of people can get away with that because they've
been doing it for a long time. But if you
use your core abs correctly, the pelvis will rotate up
(10:23):
with you as you stand up, which will help to
protect the spine a little bit more, which we know
is very strong and very resilient. But what it will
also do is it will help to get your butt
in your hamstrings all working a little more harmoniously.
Speaker 2 (10:37):
Actually, I think I'm not sure. I would say the
deadlift is my favorite exercise, but it's damn close because
after you've done it and you're feeling the benefits of
it kicking in, you do feel sort of. In fact,
Alex Filin, who did my program for me, he said,
I can even tell from your posture that it's just improved.
Speaker 4 (10:53):
And unless you say a rugby player, where probably the
back squad, particularly a front a forward rugby player, would
be the place more value on a back squad. The
vast majority of the population if they did one exercise
and only one exercise would be a deadlift.
Speaker 3 (11:09):
Wow.
Speaker 2 (11:10):
By the way, So if I was going to do pilates,
now I'm asking on behalf of a lot of people out
there who are just you know, exercising where they're cycling whatever.
As just someone who's not the you know, at the
top of their game anymore sport wise, Why would I
do pilates.
Speaker 4 (11:25):
Because particularly a reformer, I mean a lot of people
believe and say that the map classes are harder than
the reformer classes, and there is a lot of value
and I do agree with that to a degree, But
what the reformer does, which is basically for those that
don't know, it's basically a bed with springs. It slides
back and forth. What it does under varying loads is
it identifies where your key stabilizer differences lie, where your
(11:50):
strengths and weaknesses lie. And so once you have that knowledge,
you can then apply that to the heavier protocols being
in the gym and lifting heavier weights. Like in an ideal.
Speaker 2 (11:59):
World he would running, oh for sure, but it's not.
Speaker 4 (12:02):
Necessarily going to make you a faster run. It might
make you more aware of how to get in the
right position. What makes you faster is running more and
you know, doing the plying metrics and the heavier weights
in the gym.
Speaker 2 (12:13):
Like if I had a recur look if somebody's got
sort of recurring soreness or something, and I was speaking
to a colleague before who was getting with sore knees,
and that's a common thing for runners with things like pilates.
Is that of whatever adjusting things where you might find
that would resolve itself or not. Yeah, it can give you.
Speaker 4 (12:30):
It can give you the knowledge to think to yourself, Okay,
as I do this particular exercise, I'm really struggling here.
I can't hold this position or I can feel a
really big difference between my left and my right side,
which gives you again that knowledge to extrapolate and figure
out where within your running technique you getting things wrong.
Speaker 2 (12:45):
Okay, look, we'd love your calls because I can carry
on quizin Greek for ages, because you know, if you're
into exercise and things, there's always lots to learn. But
we'd love to take your cause on eight hundred and
eighty ten eighty text nine to nine two, and we'll
be taking break. By the way, I will just read
the one text so we can put that to one size.
You have got one person's like, Hi, Tim, running is
(13:07):
more complex than a golf swing. Oh police, I think
that's just from someone who's probably not a very good
golfer and haven't mas has mastered.
Speaker 4 (13:15):
Golf is super complex, don't get me wrong, but running
is technically harder for reasons I discussed.
Speaker 2 (13:20):
Perhaps you should run between shots, that would be that
would be covering some bases. Anyway, we want your cause.
We've got some text coming in which will deal with
as well, but we want to talk about core strength
as well. If you've got any questions about some recurring
issue you've got about movement, then give us a call
and we'll see if Greek can be of some assistance
to you. Back in a moment, new Stalk said, b Yes,
(13:54):
welcome back to the Weekend Collector with this is the
health up. My guess is Greek playing by mechanist at
Biasport taking your questions around anything to do with the
movement and keeping fit and well and avoiding injury and
the thing that you can give us a call one
hundred and eighty ten eighty. As usual, we've started off
with lots of texts, but before we do the first text,
I've just got a touch on this because we're talking
about running and Sam Ruth, the fifteen year old who's
(14:18):
broken the subfour minute mile before his sixteenth birthday. Astonishing
and I mean one of my brothers is right into
running and he was saying, he just looks. I mean
he's not the only person to say that. He looks
so his running technique and he just looks amazing, isn't
it phenomenal?
Speaker 4 (14:33):
I watched a video I think it was World Athletics
on Instagram did a video for him and it had
Sir Roger Banister, who was the first person to break
the suberforman of record, and he got across the finish
line and he could barely stand up. And when young
young mister Ruth came across the finish line, he looked
like he could turn around and go again. That looked
(14:54):
so effortless.
Speaker 2 (14:55):
I mean, we are actually I'm not sure if you know.
As I mentioned this before when I was on doing
drive that the thing I loved about it was it
was something so key we about that athlete meeting that
they'd set it up so you could do a sub
for a minute male. But there weren't that many people there.
It looked like it had been a bit wet beforehand.
Whereas if this was an America and was a fifteen
year that there would have been a college stadium pat
(15:15):
to the Gunwales.
Speaker 4 (15:16):
For just marching band.
Speaker 2 (15:18):
Yeah, with the world record attempt, there would have been
there would I mean, I'm not we're not exaggerating. The
Americans would have been like da da da da Da
Da da da da. And yet there was just this
quiet little meeting and away they went.
Speaker 4 (15:28):
There's been a really interesting progression within track in the
last couple of years, there's been a number of big
records that have fallen, and there's this new tech that
they put with these lights that flash around the inside
of the lap. Oh yeah, and those lights give you
indication as to where you are relative to the current
world record, and that's making a big difference as well
as well as training.
Speaker 2 (15:47):
They have that those the diamond leg meets these lights
that chase you around the track. Well, either that or
you're chasing around the track, I think in case right,
let's get into the questions around movement and everything. Look,
here's just one at the entry level side of things.
Good afternoon, I'm extremely unfit and I'm carrying a lot
of weight. I want to just feel better. What should
(16:08):
I start off with?
Speaker 4 (16:10):
Walking?
Speaker 2 (16:11):
Walking?
Speaker 4 (16:11):
Start, just start Like there's a really good chat GPT
article that came out a couple of years ago, and
it was a guy who put in He was in
the same situation wanting to start to lose weight and
get healthier, and chat GPT said to him, the first
thing you need to do is put your walking shoes
by the front door. That's day one, so that gives
you your impetus. Day two. Just start walking and then
(16:33):
as you start to get more comfortable with your walking,
and people think that walking is low intent, what it
is low intensity in comparison to say running, for sure,
but you can still walk with the pace, you can
still get your heart rate up. And then from there
you want to start thinking about building into love what
we call SA low intensity intoval training, which is where
you would say, start with jogging for ninety seconds and
(16:55):
then walk for three to five and repeat that three
four five times. Just start from them because it doesn't
need to be complex if you are.
Speaker 2 (17:03):
Unhealthy and carrying weight. I mean, should this just be
walking along the flat or building a few little slopes
and don't put yourself up Killamanjarra or anything.
Speaker 4 (17:13):
But you know, ideally yes, because you're going to get
more of a muscular response from walking uphills and down
But downhill tends to load, particularly the knees, a lot.
More so if you were carrying quite a lot of
weight and you were particularly outfoot, and you hadn't done
any sort of specific exercises before you got into that,
running downhill could be slightly proper.
Speaker 2 (17:33):
I'm thinking just the walking, but even that or even walking, yeah,
just slight inclines, just so and take it easy on
the downhill exactly.
Speaker 4 (17:40):
But build your heart rate up. Don't be afraid to
put a bit of evident into it.
Speaker 2 (17:44):
Isn't actually isn't that the if you are doing hells.
The thing to be careful on is because people love it.
They go it's so easy to going downhill, But that's
injury central.
Speaker 4 (17:54):
Technically a lot harder. Most knee injuries oc curb in
running downhill. Most tend and knee injuries occur when running
downhill because people don't have what we call eccentric stress response.
I don't understand how to load the tissue and lengthen
it underload.
Speaker 2 (18:07):
Okay, this person's going through a significant stomach operation sliced
open twice. As I recover, I realize how my core
and my pelvit muscles are pivotal of a standing tall Again,
it's like a tree trunk that can hold all the branches.
Just an observation from Lee there.
Speaker 4 (18:22):
But even then, I mean, you can still go through
the whole process of understanding how to use your pelvic
floor correctly, how to use the deeper tissues, just to
elicit a very subtle pelvic tilt change that again, you
can build over time with.
Speaker 2 (18:34):
Okay, here's one. I have a double hernia in my
lower abdomen and have been waiting a year for surgery. Oh,
what core exercises can I do to strengthen the area.
I go to the gym every weekday and do cardio
on their own machine and the weight machines. That sounds yeah,
that's me. That's amazing that you're getting to the gym
with that discomfort.
Speaker 4 (18:54):
My advice would be, don't do anything that makes the
hernias feel worse or illicit pain. I would focus on
probably doing stability excess upright so you're not having to
resist gravity as far as like a plank for example,
that can really load that tissue up. So I would
just start by doing some single legged overhead shoulder press
(19:16):
and stuff like that, just building a witness in the
vertical in the upright plane.
Speaker 2 (19:19):
Okay, here's another one. By the way, if you want
to jump the que on the text, give us a call.
I wait, one hundred eighty ten eighty. We'd love to
hear from you afternoon. Do you have an opinion of
an apparatus like the Chuck Norris machine where you're pulling,
you're using pulleys and your body weight. I suppose it's
similar to pilates good core strength. I think those are
those things where you are kneeling or something and you're
(19:41):
pulling yourself back and forth with a I.
Speaker 4 (19:44):
Mean, I still think. I mean, if you if there
was one, if there's one tool you would put in
your garage or your gym, it would be probably a
squat rack. That would probably be the best overall tool
that you can use from a very basic level all
the way through to a very heavy loaded The other
other tool with a squat rack where you do your
back squats, what your bar is sort of attached to
(20:06):
some sort of up and down. It's where you're Alympic
bar is based. But I would also look at cable
machines are very good, so they're a little safer than
say doing dumbbell exercises because there is the cable component.
But variation is the key, using bands, using dumbbells and
kettle bells. Just try and varying it up as much
as possible.
Speaker 2 (20:26):
Okay, a couple here that are not so much questions,
but they're just talking about pilarates and things. In my
early sixties, I decided I need to work on core strength,
balance and flexibility. I've discovered reformer pilates. It is amazing.
This person gives it ten out of ten. Hi there,
I'm a fifty four year old female. Been doing reformer
pilates three times a week for eighteen months. What an
amazing form of exercise. Highly recommend. I cannot believe the
(20:46):
way my muscles have developed, the balance, I now have,
flexibility and agility. I'm a busy new entrant teacher, so
I need to be on the go. All down. Pilates
is not only good for my body, but also my
well being. It's the first exercise class I actually look
forward to going to. That is probably one of the
more important parts of that text, isn't it Finny's funny something?
Speaker 4 (21:05):
You enjoy it absolutely And you know there's some brands
around New Zealand that have done very very well in
the reformer plats sense, and they do a very very
good job. The benefit for plarties in particular is that,
particularly as you get more advanced, the muscles spend more
on what we call time under tension, so that has
(21:25):
been the muscle is activated for longer holding certain positions.
And we know very well that that is a very
very effective tool in building muscle strength and endurance. And
I don't want anyone to think that I'm bagging pilates,
because I'm not. It's a huge tool in my toolbox,
but it is also you can get so much more
by extrapolating that skill set to the more loaded gym environment.
Speaker 2 (21:49):
Okay, hello, I'm out walking at the moment, listening to
about running. I'm a sixty year old woman. Should I
take the same approach around leading from the pelvis? That's
from Chris? I think you see means worth walking?
Speaker 4 (22:01):
Yes, absolutely so. I mean when you progress from walking
to running, there is that tendency to lean forward slightly more,
which is what you will do. But even then, when
you're walking, and particularly as we get older, one of
the most important things that you do do or don't do,
is you must make sure you are upright and looking
straight ahead, not looking progressively down towards the ground, because
(22:23):
we know there is a correlation with injuries and falls
when that happens. But again, as you walk, you should
be keeping that pelvis pushed forward so you can get
those glutes engaging when you're in stance space.
Speaker 2 (22:35):
It's funny when you first talk to me about that
position about being upright. The image I had was, you know,
had those the evolutionary chart of the evolution of sapiens
and it shows sort of sort of from the knuckle
dragging whatever homo and to Homo erectus and everything, and
how gradually the Homo sapiens is sort of that upright.
(22:55):
I actually think of that. I think of making sure
that I'm not a couple of steps back in the
evolutionary scale, because the Homo sapien image and museums and everything,
they always look noble and thoroughly upright. And I think
that's I think of that. I actually do think of
being hel just be a bit of a snob when
you run.
Speaker 4 (23:13):
And then you look at that and that's the evolutionary process,
and then you extrapolate that all the way through to
the likes of so that Usain Bolts, you know, who
has won so many metals and one hundred meters sprinting.
I mean he was sprinting. He was bolt upright. He
wasn't leaning forward. There is always a degree forward, but
it's not much.
Speaker 2 (23:31):
That was an undeliberate pun too, wasn't it? Bolt up right? Okay?
Here's one. How can you strengthen your core. I don't
know if I'm going to pronounce this right. How can
you strengthen your core with diastasis rectie?
Speaker 4 (23:43):
So, diastasis rectie is a separation of reckless abdominance or
your six pack, which occurs during pregnancy. It varies considerably
from women to women. Some may not happen at all,
some may get.
Speaker 2 (23:55):
So we see what you mean is it's what separates
from what.
Speaker 4 (23:58):
So it's called the linear elba, which is the connective
tissue you when you look at yourself in the mirror
to me and you've got.
Speaker 2 (24:04):
Yoursel yes, yes, every day.
Speaker 4 (24:08):
You've got the two sort of bulges on either side
of the center line, the center line, which is called
the linear elba. With pregnancy, for some woman that can
actually separate. And you can actually we test that in
a clinical sense by actually putting your fingers sideways in
between that gap to see how wide apart that gap is. Now,
there is next to no research that I know about
(24:31):
that says exercise prescription can fix it. But there are
a lot of exercises you can do, particularly around like
public stability and strengthening your obliques that can help control
it and maintain it.
Speaker 2 (24:42):
What problems does it cause?
Speaker 4 (24:44):
Well, you don't really want separation that you can actually
feel the lower tissues sort of starting to push forward.
Like if you get someone along on their back who
has diastasis and get them to do a cron like
a normal abdominal crunch, you will actually see the deeper
layers of muscles starting to protrude through. So it can
be particularly bad that does so quiet surgery.
Speaker 2 (25:03):
I saw it actually is if it was something that
just happens that people live through and it doesn't make
much difference. So it does make a big difference.
Speaker 4 (25:10):
Depending on the scale. Like sometimes you'll get say one
finger you can put in between the two sides of rectusidominus.
Sometimes it can be four or five. So you know
it's a scale. But if it's particularly bad and it
is causing problems, then I would certainly look at getting
some further advice.
Speaker 2 (25:23):
Okay, Hi guys, Gosh, we've got some interesting questions here. Actually,
I wonder if this is almost like a kid. I
can imagine a couple of guys having an argument of
the pub over this, Hi, guys, Greg, which is more
beneficial to a fat older man thirty press ups or
a one minute plank thirty press ups because definitely, well
thirty is quite a lot. Actually one minute plank, well,
(25:45):
that's one minute.
Speaker 4 (25:46):
So an old client of mine, she once she was
an obstetric gynecological I can never say that gynecological surgeon.
And she always said to me, doing a plank for
any longer than thirty seconds is ultimately a waste of
time as far as your deepest level of core stabilizer
is concerned, because it is quite a high level exercise. Yeah,
and the floor is not designed to hold a level
(26:08):
of contraction of that level for more than about thirty seconds.
So if you start to do planks for longer than
thirty seconds, I'm not saying that you're not using your core,
because it is a whole selection of muscles, but at
the if you're trying to build really deep, fundamental level strength, yeah,
that is.
Speaker 2 (26:25):
Not the way to go about it, really, because I
always assumed I do. I do three one minute planks
at the end of one of my routines once a week,
and I always assume that the workout came in after
the thirty seconds, because you start to lose a bit
of stability, and then your muscles are all starting to
work to maintain that stability. And by the end of
that one by the end of the second one minute plank, I'm.
Speaker 4 (26:47):
Like, oh, and I'm not saying don't do that. I'm
not saying don't do it.
Speaker 2 (26:53):
My six pack is returned.
Speaker 4 (26:55):
I can see from here. But I'm more of a
we live in a very dynamic world. Oh yes, you
and I are sitting. But you know, a plank is
a horizontal, ultimately a static environment. If you were going
to do that type of plank based exercise, I would
funk it up and use Swiss balls and bows and
(27:15):
all these sorts of things just to increase the level
of instability and therefore the challenge while still well, still
managing publicly.
Speaker 2 (27:21):
Because if you're good at them, it's simply because you're
good at maintaining stability, and the magic happens when you
don't have stability. So is that when you see people
who are you know, the smug ones, They're doing a
plank and every now and again they lift one leg
and they put another one down. They know, they wave
an arm out there. I'm like, I stop being so smug.
Speaker 4 (27:37):
I prescribe those exercises quite.
Speaker 3 (27:39):
A lot to you.
Speaker 2 (27:41):
I suspicion you might actually partly why I mentioned it
just for fun. Hey, look we'll take some calls in
just moment. Bob is next. It is twenty two minutes
to five fly before the first time. Yes, welcome back
to the weekend Collective where with Greg Pain from Buyers
(28:03):
Sport dot cot in Zea taking your balls as well.
We've had lots of texts for Bob Gooda evening guys.
Speaker 3 (28:11):
Yeah, I just listening to you, Hi, just listening about
people talking about how I'm a truck driver, very unfit
but got a large belly, but I can do squats
nice and I've done a scott the other day. Now,
(28:31):
I felt the pince underneath my shoulder blade, and I
thought it might have been a muscle, but it was
enough to make me bend over to the point where
the muscle in my butt cheek pulled so tight that
it took away the pain in the shoulder. But then
for three days I couldn't stand up straight because of
the muscle. And I don't know what that muscle is.
(28:52):
And gee, for three days I couldn't stand up straight.
The only way I could walk on function and bend
over like an old man a little bit.
Speaker 4 (28:59):
Yeah, I mean this is where the amount of loading
that you put yourself through and your technique will come
into play. So I mean, I mean squatting, as we've
just discussed, is truly a fantastic exercise, but there is
still a lot a lot to consider, I mean, and
one of the particularly as a truck driver with long
periods of sitting, the one thing you wouldn't want to
do is say, have a long drive and then go
(29:21):
straight to the gym, because we do know that with
truck drivers in particular, long periods of sitting can sort
of put the lower spine, particularly in a vulnerable state
until you've sort of got back into some some good
movement and re energized that area. I guess is one
way of putting it.
Speaker 3 (29:39):
Yeah, what is that muscle called?
Speaker 4 (29:41):
The sounds like, Well, if it was in your butt,
it's probably something like periformis or something like that. Yeah,
without seeing you, it's very hard for me to say
because it could be a multitude of different things, So
I'm sorry I can't.
Speaker 3 (29:56):
Yeah, yeah, it's one you go off to the left
there enough to make me suckle and overble what to
do and is able to squat put my elbows to
my knees and reach to the top top of it. Yeah,
just but I cannot tend over to actually do my Yeah.
Speaker 4 (30:15):
If it happens again, certainly get some good physio advice
or similar because you don't want to go doing that
to yourself repeatedly, that's for sure.
Speaker 2 (30:22):
Cheers mate, Thanks, thanks, bye bye. Actually Simon sent a
good reminder on another good way to get fitter, So
go the SPCA and get a dog. Yeah, well, I
mean it's you out the door. Absolutely, Actually, that was
one of the things that we talked. We've talked about
this before, I think with Alex Flint about devices and
things about watches and step counters. But the useful thing
(30:43):
that it's come out, I think is that when people
are counting their steps, if they've had a day where
they're really sluggish, it tells them you've only done fifteen
hundred steps. They go, I better get out the door on.
Speaker 4 (30:51):
There are so many pros and cons to these devices now,
because you'll see particularly certain personality types will become very
addicted to that need to fulfill a certain amount of
say steps or whatever. It is so, but overall a
very very good tool.
Speaker 2 (31:05):
Yeah. Hi, I'm a woman in my mid sixties and
currently carrying too much weight. I need to drop a
good ten kilos and I do enjoy walking. My question
is what is the ideal? How far how many CA's
should I be walking each day? And is it better
in the morning on the afternoon or doesn't it matter? Thanks,
I enjoy listening to you. Good on you, Thank you
for the feedback. By my understanding, there is no definitive
(31:27):
evidence that says morning or afternoon is better. By what
I know, it is more of a personal preference thing.
But ultimately, the more you do, the more you're going
to get out of it. So if you're coming from
a position of say low cardiovascular health, there's nothing wrong
with getting up and going for a fifteen to twenty
minute walk before you go to work, and then doing
(31:47):
the same when you come home from work.
Speaker 4 (31:49):
There's nothing wrong with that. You're not going to damage yourself.
As I said of saying before start by really thinking
about walking. Just even if it's ten percent or five
percent faster than you normally work, that will elicit a
very big change in the way that you're theological some response.
Speaker 2 (32:05):
I think the thing is often they say you're best
at exercise in the morning because you can easy more
easily make time for it, where people who put it
off to the afternoon that they takes over and all
of a sudden they've done something for an extra quarter
an hour that stripped their time that they can't do
before they go and pick up the kids.
Speaker 4 (32:21):
And also, if you do have a tendency or you
do enjoy going to the gym and say lifting heavyweights,
then a long day at work will already have an
element of fatigue associated with it, so you don't want
to go. You don't necessarily want to go to the
gym after a long day because that could be problematic.
Speaker 2 (32:38):
I think the thing is I've found is I do
sometimes go in the afternoon, but I've locked off a
period of the day. I know that if you know,
if I've got to get things done, that as long
as you make sure you establish that routine and book
it in for yourself, it's like sleep to it.
Speaker 4 (32:51):
Yeah, it's like anything. You can become routine based and
put a lot of value into that routine. And we
know now with athletes in particular, just the importance of
high quality, regular, reliable sleep.
Speaker 2 (33:04):
I'm not sure I quite get that in my gig,
but never mind. Hi, I've been fit all my life.
Your comment about getting out the door and we'll start
walking is exactly what you do. Just now. I'm walking
up Canon Point with a big pack. I'm seventy eight,
So get moving, is the answer. Cheer is Arthur, Yeah, perfect,
good on you high. I've had a fall and I
have a two millimeter and a ten milimeter rep. I
think I mean a tear. A tear, not a rear,
(33:25):
A tear on my right side glutes and bursta and
the right hip. The pain is high. But what can
I do to repair and keep for? Thanks from d Oh,
it sounds like you need to go.
Speaker 4 (33:35):
That's a physio question or a specialist question. I'm sorry.
The advice that you should be given would be highly
specific to your level of strength, but also the injury
as well, So I'm sorry I can't provide any further information,
but I would be proactive in managing that and not
just hoping it goes away over time, because you don't
want these things to get progressively worse.
Speaker 2 (33:55):
And you've had a fall, so it's accre even though
with many physios, you'll be paying a surcharge. It is
a fall. So yep, Hi, this is interesting And I've
always wondered about this because we see the people in
the gym who've got sort of short squat thighs and
they seem to be able to lift the size of
a house. This person says high, I have very long femurs.
(34:16):
I've always found it difficult to squat very low when
working out. Could my femurs be the reason?
Speaker 4 (34:21):
Yes, and also the shoes that you wear, and also
the level of mobility you might have in your ankles
and so your hips. So what I would suggest if
you have got long femurs, elevate your heels slightly, so
put your heels up on a weight, and that in
itself can really make a big difference in the depth
that you get because the squat, the value in the
(34:43):
squat really starts to occur once your hips get below
knee height and looking at you side on, it's that
depth of the movement where the gold happens.
Speaker 2 (34:52):
Now we talked a little bit about and when we've
left it a bit late because I did say we
talk about high intensity interval training. Who does that and
who should do it, and who should avoid it? And
what is it?
Speaker 4 (35:02):
It's very powerful. There are some really good evidence around
around home. And you've got lit which is low and
low intensity, you've got medium, you've got high. There was
a mitten hit and is also highlight which is high
intensity low impact, which is more like your plod type
and stuff. There is really good evidence around the value
of high intensity interval training. But if you're coming into
(35:26):
it and you've got low car cardiovascular fitness, you haven't
been doing exercises for a period of time, avoided I
built again, Start with low, go moderate, then go high.
Speaker 2 (35:34):
Actually, just why we're on it is that this is
coming back to us. We touched on just our admiration
for that young runner Sam Ruth, that the modern that
the tech, the I think, I'm not sure how hard
he trains. But Yakobinger Britson, who's the guy who's the
leading world middle distance runner. He apparently the training these
days is it's really really they do very high intensity,
(35:59):
don't they. Is it changed? I mean back in the
lidiar days was they were used to run and being
quite fast, but they'd go running for hours sort of
one hundred miles a week or something, wasn't it all.
Speaker 4 (36:10):
Yeah, this is a little outside of my wheelhouse.
Speaker 2 (36:11):
I'm just curious about it just now.
Speaker 4 (36:13):
I do know that with a lot of my power
based athletes, you have the sprint kayakers and stuff, they
do spend a lot of time in that zone two,
which is more your up tempo, which is not full speed. Yeah,
I'm sorry, I can't really.
Speaker 2 (36:27):
I'm just curious because the technique, the training techniques have
changed over the years for those top athletes, so haven't they.
Speaker 4 (36:33):
And what may work for one may not work for another.
That's the that's the trick now. The coaches nowadays earn
their keep because they've got to figure out what works
for each individual within their camp.
Speaker 2 (36:42):
Right, Look, we're going to take a moment. Be back
in just the tickets ten to five news talks. He'd
be right. Welcome back to the health Hub. I'm Tim Beveridge,
and my guest is Greek Playing is a biomechanist at
BioSport BioSport dot co dot NZI. Actually, Greg, while we're
talking about people getting moving, I have noted here for
(37:04):
some I often check with you. But how important is
the right footwear? Because there will be people who think, well,
hang on me, we evolved bear foot, why do we
need fancy running shoes? But how important is the right footwear.
Speaker 4 (37:17):
If you're not injured and you don't have a problem
with your feet, not that much, to be fair, And
that's not suggesting just going run half marathon wearing bart
of bullets. But the basic rule is when it comes
to picking running shoes, whatever is the most comfortable and
the most light pair of shoes that you again, you
must feel comfortable and light.
Speaker 2 (37:39):
Yeah, perfect. Can you go too soft though? I mean
something goes oh that feels so cushiony. But is that
good all the time?
Speaker 4 (37:44):
Well, it can be good if you're running in a
straight line. It might be a problematic when you start
to turn corners because that softness can create lateral instability
in the ankle particularly, But like you know, I think
a lot of too many people are going into these
carbon plated shoes unnecessarily. Like you go to these run
clubs and they're running tempo and carbon plated shoes, which
is an absolute you should not do that.
Speaker 2 (38:05):
What's carbon plated? They specifically rigid.
Speaker 4 (38:08):
The Nike vapor flies and all the major brands are
doing them nowadays. I've got I've got a cab and
plate within the soul and it's a very specific type
of foam called pebacks, and they are well known to
be more efficient, but they are designed to be worn
at certain speeds.
Speaker 2 (38:22):
I think we've solved a problem for our producer who
has just revealed that she received a pair of shoes
what she's been running on, and she's going to be
consulting you. I think we can share that. But she's
got their carbon plated shoes, so they've got to go Tyra,
you can't use them. There's a reason sister is an athlete.
She got you know.
Speaker 4 (38:43):
Okay, we'll have that chat.
Speaker 2 (38:44):
Okay, I think we've found I think we've managed to
diagnose your problem on the show. You've got crappy, You've
got amazing shoes. Amazing for you. Yes, so they're particularly rigid.
Are they to help people go fast quickly?
Speaker 4 (38:56):
Yeah, they give they have an energy return component. They
allow you to run faster. But there are too many
people buying them online when we know that they should
be fitted in shop because there is a very specific
place that the plate should stop relative to the shape
of your foot. And yes, they are designed to be
run at certain speeds and they're not designed to be
used all the time. As well. I had a lady
(39:17):
come in and see me the other day who was
sixty two, who was running very, very slow in carbon plates,
and the first thing that we said is you just
need to get rid of those shoes. They just they
are not helping the situation.
Speaker 2 (39:26):
So don't get the fanciest, most expensive, luxury version. Get
the shoe that's right for you. Not because somebody said,
oh this is the latest thing you're going to do
one hundred meters in nine point nine seconds.
Speaker 4 (39:35):
Where the price will come is if you buy a
really light pair of shoes that are comfortable, because light
means expensive and so therefore you're more likely to most
likely I'm generalizing, but that would probably mean the shoes
will wear out faster. But we do know from an
economy perspective, lighter, comfortable shoes are all you should be
looking for.
Speaker 2 (39:55):
Excellent, excellent. I think we've got that. We've got to
the heart of that one problem for one of our texts,
slash callers slash in the product production both anyway, Hey Greg,
great to see him, mate, Well thank you, well, look
forward next time you can check out Greg's workout and
he's got some core strength stuff, some great core strength
stuff on BioSport dot co dot nz. We'll be back next.
(40:18):
Smart Money. Andrew Bascan from Harbor Asset Management talking about
well you've got economies looking up, but the economists are
they're not too clear about things. Will be digging into
that with Andrew bestcan shortly. Smart Money is next.
Speaker 1 (40:29):
For more from the Weekend Collective, listen live to News
Talk zed be weekends from three pm, or follow the
podcast on iHeartRadio
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