The Athlete’s Garage
How flexibility can improve your performance with Physiotherapist Jack Williams

How flexibility can improve your performance with Physiotherapist Jack Williams

February 27, 2021

In this episode, I sit down with Jack Williams to talk about flexibility. Jack is a Physiotherapist, S&C coach, yoga teacher and involved in teaching and research at La Trobe University, with extensive experience in helping people achieve optimal performance.

In particular, Jack has a special interest in training flexibility and has had exposure to a wide range of practices over his years. So in this conversation, Jack shares his perspective on the research as well as providing practical takeaways for you to improve your flexibility.

Whether you are a triathlete, runner or health professional, there is plenty for you to learn from in the chat. Enjoy :)

Timestamps:
0:00- Intro
3:00 Getting to know Jack
9:57- What is flexibility?
15:58- The difference between flexibility and mobility
18:30- Are we approaching stretching the right way in 2021?
24:37- The role of stretching in a warmup
31:26- Flexibility requirements for runners
36:09- Why elite runners may be less flexible than recreational runners
43:35- Flexibility requirements for swimmers
48:20- Flexibility requirements for cycling
51:17- Does lack of flexibility cause injury?
53:23- Common mistakes that people make when stretching
1:01:05- Stretches for runners and triathletes

Get in touch with Jack
Melbourneathleticdevelopment.com.au

Get in touch with Trang
trang@themotionmechanic.com
IG: themotionmechanic

Optimising Strength and Conditioning into your week- Trang as a guest from the Run Smarter Podcast

Optimising Strength and Conditioning into your week- Trang as a guest from the Run Smarter Podcast

February 3, 2021

This episode is from when I was a guest on The Run Smarter Podcast by Physiotherapist Brodie Sharpe. In this episode, I talk about how recreational runners can incorporate S&C into their week to achieve favourable adaptations, whilst minimising interference with running sessions and progress.

Although it doesn’t need to be complex, there are some key things that runners should look out for in order to make the most of their time and effort with S&C training.

Some things I talk about are:

  • What a typical week of S&C training can look like for a recreational runner, including frequency, intensity and exercise examples
  • Exercise dosages like sets and reps
  • Periodisation of training when preparing for a race
  • What runners should aim to ‘feel’ during strength training
  • Muscle activation
  • Different types of muscle fatigue
  • The most bang for your buck equipment for home S&C training

Whether you are new to S&C or looking to optimise the application of your current routine, you will no doubt get a lot from this episode. Enjoy!


Get in touch with Brodie:
Website: breakthroughrunning.physio + runsmarter.online
IG: @runsmarterseries

Book in for a Physiotherapy appt with Trang: https://www.healthhp.com.au/contact-us

Apply for running or S&C coaching with Trang: https://trang92.typeform.com/to/JMsu8J

Sign up for the weekly 'Dose of Learnings' email subscription: http://www.themotionmechanic.com/mailing-list-sign-up/

Say hello!
Website: themotionmechanic.com
Email: trang@themotionmechanic.com
IG: @themotionmechanic

How we can run while giving life back to our planet with The Plastic Runner Karin Traeger

How we can run while giving life back to our planet with The Plastic Runner Karin Traeger

January 27, 2021

In episode 52, I sit down with ‘The Plastic Runner’ Karin Traeger to learn more about how we can give back to the planet while running. As an ultra-marathoner with a passion for preserving our planet, Karen founded The Plastic Runner, a group that runs plogging events (Jogging x picking up litter). Over the years, the group has run over 30 events across Australia and picked up over 1000kg of rubbish!

Professionally, Karen is a vet for wildlife, holds a Master of Environment and a scientific diver. Let’s just say she has been on some epic adventures both on land and in the sea!

In this chat, Karen talks about adding an eco- dimension to our running. She covers the true impacts of plastic waste, ways to start plogging, tips on reducing and recycling plastic waste, the connection between our food choices and the environment, running in lockdown and her 100km run at Wilson’s Prom.

Since one of the great things about running is being able to see and enjoy nature in its most raw state, this is such an eye-opening conversation about how we can easily give back while doing what we love. Whether you are new to plogging or a regular plogger, this episode is for you! Enjoy :)

Timestamps:

0:00- Intro
5:00- Get to know Karin
16:17- How the Plastic Runner started
25:55- The true impacts of plastic waste
36:13- Tips to start plogging
41:34- How we can better reduce and recycle our plastic use
50:59- The connection between our food choices and environmental impact
1:01:43- Karen’s upcoming 100km run

Get in touch with Karen:
IG: @theplasticrunner
Website: www.theplasticrunner.com

Get in touch with Trang:
IG: @themotionmechanic
Website: www.themotionmechanic.com
Email: trang@themotionmechanic.com

 

The 3 pillars of peak performance - A race debrief with host Trang Nguyen

The 3 pillars of peak performance - A race debrief with host Trang Nguyen

January 20, 2021

RACING IS BACK!

In this episode, Trang chats about her triathlon race over the weekend, where she achieved a race PB as well as in each of the 3 legs. From there, she goes through the three aspects that made the biggest difference in this race compared to previous ones, and how these three things are the biggest pillars to achieving peak physical performance.

Enjoy!

Book in for a Physiotherapy appt with Trang: https://www.healthhp.com.au/contact-us

Apply for running or S&C coaching with Trang: https://trang92.typeform.com/to/JMsu8J

Sign up for the weekly 'Dose of Learnings' email subscription: http://www.themotionmechanic.com/mailing-list-sign-up/

Say hello!
Website: themotionmechanic.com
Email: trang@themotionmechanic.com
IG: @themotionmechanic

 

 

Talking all things Recreational Running with Tim Crosbie

Talking all things Recreational Running with Tim Crosbie

January 13, 2021

The Athlete’s Garage Podcast is back for 2021!

To kick off the year, I’m delighted to share my chat with Tim Crosbie about all things recreational running. In this conversation, Tim shares his experiences as a runner, coach, how the running scene has evolved over the years, how to get back into racing in 2021 and much more.

Tim is a goldmine of knowledge about the world of running, and most notably, has a wonderfully deep understanding and determination to help people with what’s best for them.

I hope you enjoy this episode as much as I enjoyed recording it!

IG: @timcrosbie 
FB group: Crosbie Crew
Email: tim@athsvic.org.au

Timestamps:
0:00- Intro
4:00- Getting to know Tim
11:01- Why run coaching isn’t just for the pros
27:04- Aths Vic being part of the recreational running scene
38:53- Tips for how to get back into running races in 2021
46:39- Q&A with Tim


Get in touch with Trang:
Website: themotionmechanic.com
Email: trang@themotionmechanic.com
IG: @themotionmechanic

5 steps to make 2021 your best year of performance yet

5 steps to make 2021 your best year of performance yet

December 17, 2020

In the final episode for 2020, Trang shares the 5 essential steps to make 2021 your best year of performance yet.

Each year, people set big goals that they want to achieve. And although goals are an important part of guiding the direction they want to go, it's only scratching the surface of what is truly required to step up to high performance.

These 5 steps have been used by Trang for years and constantly prove to be extremely successful in the process of growth and achievement. So if you are ready to leave 2020 behind and step up to realise your potential in 2021, then this is for you! Enjoy :)

 

Get in touch with Trang:
Website: themotionmechanic.com
Email: trang@themotionmechanic.com
IG: @themotionmechanic

Busting the most common running-injury myths with Physiotherapist Brodie Sharpe

Busting the most common running-injury myths with Physiotherapist Brodie Sharpe

December 9, 2020

This week, I put out a poll on IG asking about injury-rates across the year. The results showed that more than 50% of the runners following me experienced at least one injury this year that affected their training. 

With injury being one of the biggest and frustrating things that hold runners back, this is a timely episode that is going to be so informative for endurance athletes out there. 

In this episode, I have a ripper convo with Physiotherapist Brodie Sharpe, who is the founder of The Breakthrough Running Clinic, and host of the Run Smarter Podcast with a special interest in running injuries. We go through the 10 most common running-injury myths and discuss the evidence behind what is true, or what isn't. 

Some of these misconceptions we hear almost every week, highlighting the importance of clarifying the facts and sharing accurate information around the running community.

Whether you are a health professional, or a runner wanting to prevent or treat an injury, you will get so much out of this episode. Listen on Apple Podcasts, Spotify or Podbean. Enjoy, legends!

Timestamps
0:00- Intro
6:19- Should you rest an overuse injury?
13:59- Does running cause arthritis?
17:58- Is running inappropriate for older adults?
21:53- Are running injuries caused by not enough stretching?
33:09- Does warming up reduce injury-risk?
40:53- Is hill running enough to replace strength training?
54:54- Is it all about the glutei?
1:00:56- Do you need to get shoes for your foot type?

Get in touch with Brodie:
Website: breakthroughrunning.physio + runsmarter.online
IG: @runsmarterseries

Get in touch with Trang:
Website: themotionmechanic.com
IG: @themotionmechanic

 

Plant-Powered Marathon Running with Nutritionist, Run and Health Coach Melissa Ensink

Plant-Powered Marathon Running with Nutritionist, Run and Health Coach Melissa Ensink

November 25, 2020

In this episode, I sit down to chat with Melissa Ensink aka Prana Running! Mel is a Nutritionist, Run and Health Coach, with an all-round interest in a holistic approach to health and wellbeing. Over the years, Mel has run 11 marathons, the latest two being during pregnancy and 10 months post-partum, so you bet she has a lot of learnings and inspirational stories to share with us!

In this conversation, Mel and I chat about her running story, managing running during- and post-pregnancy before diving into her journey as a vegan, the difference between veganism and plant-based nutrition, misconceptions about plant-based eating, healthful dietary patterns and more. 

This was such an authentic and inspirational chat, so whether you are a runner wanting to optimise your diet or improve your performance, this is for you! Enjoy :)

Timestamps:
0:00- Intro
5:30- Mel’s running journey
20:57- Mel’s journey through pregnancy
31:17- Mel’s role as a nutritionist
38:38- Healthful dietary patterns
45:37- Vegan vs plant-based eating
57:17- How Mel transitioned into Veganism
1:05:25- Misconceptions about plant-based eating
1:14:04- Mel’s final message


Get in touch with Mel
IG: @pranarunning
Website: http://pranarunning.com/

Get in touch with Trang
Email: trang@themotionmechanic.com
Instagram: @themotionmechanic
Facebook: The Motion Mechanic
Website: www.themotionmechanic.com

Pelvic pain, bladder control and prostate health in men with Dr Susie Gronski

Pelvic pain, bladder control and prostate health in men with Dr Susie Gronski

November 11, 2020

Pelvic health is a topic that is often believed to be only for the elderly, or for 'someone else', meaning that pelvic health problems are not always openly talked about. 

This podcast episode debunks that completely as Trang sits down with Dr Susie Gronski. Dr Susie is a Physical Therapist from the US who specialises in men's pelvic health, and has her own book called 'Pelvic Pain: The ultimate Cock Block' and a podcast 'In Your Pants'. She has had extensive experience in this field and sure makes the topic fun and interesting to chat about.

In this episode, Dr Susie relate pelvic problems in men under their 50s, to those doing endurance sports or may have pain that has been mistaken for a muscle problem. 

Specifically, Dr Susie goes into common misconceptions about pain, what pelvic pain might feel like, healthy bladder patterns, how to work your pelvic floor muscles, ways to keep your prostate healthy and much more. 

Men, this episode is for you! But if you're a health professional or female wanting to know more about general pelvic health, you will also learn a lot from this. Enjoy!

Timestamps:

0:00- Intro
4:20- Meet Dr Susie Gronski
11:44- Common misconceptions about pain
17:47- Chronic pelvic pain
28:48- What does pelvic pain feel like?
35:19- Healthy bladder control
45:14- How to work your pelvic floor muscles
51:57- How to keep your prostate healthy
59:12- Top tips on how to control pain

Get in touch with Dr Susie

Website: drsusieg.com
IG: @dr.susieg 
Book- Pelvic Pain: The Ultimate Cock Block
Podcast- In Your Pants By Dr Susie G

Resources mentioned: The prostate playbook by Professor Craig Allingham

Get in touch with Trang
Email: trang@themotionmechanic.com
Instagram: @themotionmechanic
Facebook: The Motion Mechanic
Website: www.themotionmechanic.com

Get to know Trang: Training, career, diet and more - Trang as a guest on the Prana Running Podcast

Get to know Trang: Training, career, diet and more - Trang as a guest on the Prana Running Podcast

November 4, 2020

In this bonus episode of TAG, Trang is interviewed by Melissa Ensink on the Prana Running Podcast.

This conversation is a little different from what Trang usually speaks about, as she goes into more depth about her own personal journey. She shares about her own running/triathlon journey, what's next for The Motion Mechanic and why she became a vegan earlier this year.

In addition, Trang and Mel talk about mindset, people's sphere of influence, the power of coaching, running technique, common strength training mistakes that runners make, and plenty more.  

Enjoy!

Get in touch with Mel Ensink
Podcast: The Prana Running Podcast
IG: @pranarunning

Get in touch with Trang
Email: trang@themotionmechanic.com
Instagram: @themotionmechanic
Facebook: The Motion Mechanic
Website: www.themotionmechanic.com

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