WEBVTT - Greg Pain: Core strength is key 0:00:05.761 --> 0:00:46.441 You're listening to the Weekend Collective podcast from News Talks ABD. 0:00:35.041 --> 0:00:37.241 Yes, a very good afternoon if you've just joined us. 0:00:37.281 --> 0:00:39.561 This is the Weekend Collective. I'm Tim Beveridge. If you 0:00:39.601 --> 0:00:42.121 missed our politics out we were chatting about the god 0:00:42.161 --> 0:00:44.561 the outrageous case of somebody with twenty five complaints and 0:00:44.561 --> 0:00:46.961 guns and all sorts of things still not getting evicted. 0:00:47.001 --> 0:00:48.401 So you can go and over look to listen to 0:00:48.401 --> 0:00:52.361 our air interview about that at the start and talkback 0:00:52.361 --> 0:00:53.961 as well. But also we had a chat with Winston 0:00:54.001 --> 0:00:55.601 Peters towards the end of the hour about his state 0:00:55.641 --> 0:00:58.081 of the nation as well. So you can check any 0:00:58.121 --> 0:01:00.721 of our hours out look for our podcast on the 0:01:00.881 --> 0:01:05.201 on iHeartRadio or the News Talk said B website. But now, well, 0:01:05.201 --> 0:01:06.641 this will be an hour you'll be wanting to tune 0:01:06.641 --> 0:01:08.521 in for the podcast if you look if you've missed it, 0:01:08.561 --> 0:01:12.681 because this is the Health Hub and we're talking today. 0:01:12.721 --> 0:01:14.321 We're going to have a chat about a little bit 0:01:14.361 --> 0:01:18.201 about not only training methods and high intensity training and 0:01:18.241 --> 0:01:21.121 low intensity training all that, what is it high intensity 0:01:21.161 --> 0:01:24.761 interval training, that's right, but also the importance of core 0:01:24.881 --> 0:01:27.801 strength when it comes to your exercise RATIONI should you 0:01:27.841 --> 0:01:30.681 actually focus on your core because the more I learn, 0:01:30.881 --> 0:01:33.521 and that might not be very much, of course, the 0:01:33.561 --> 0:01:36.241 more I'm thinking and maybe as the decades go on 0:01:36.281 --> 0:01:39.681 that maybe core strength is possibly a lot more important 0:01:39.681 --> 0:01:42.681 than you gave it credit for. When I was working 0:01:42.681 --> 0:01:45.401 in musical theater, all the ballet dancers were doing pilates 0:01:45.441 --> 0:01:47.161 all the time, and they showed me a couple of 0:01:47.161 --> 0:01:49.801 the moves, I thought, well, that's pretty easy, and then 0:01:50.081 --> 0:01:53.561 I could barely move. This was quite tricky, and I thought, 0:01:53.561 --> 0:01:55.041 maybe I need to focus on my care. But anyway, 0:01:55.081 --> 0:01:56.961 we're going to talk about that, and also take your 0:01:57.001 --> 0:02:00.201 calls on eight hundred and eighty ten eighty text nine 0:02:00.321 --> 0:02:02.041 two nine two, and you want to get on the 0:02:02.041 --> 0:02:04.721 blower because usually what happens is everyone packs out the 0:02:04.801 --> 0:02:06.801 last ten or fifteen minutes and then complaints they can't 0:02:06.801 --> 0:02:09.321 get to speak to the one and only Greg Pain. 0:02:09.401 --> 0:02:09.921 Did I Greg? 0:02:10.001 --> 0:02:10.081 Here? 0:02:10.161 --> 0:02:10.481 You going? 0:02:10.521 --> 0:02:12.641 Good afternoon? I'm very well happy Sunday. 0:02:12.761 --> 0:02:14.841 Isn't it a gorgeous time of year. We're having a 0:02:14.881 --> 0:02:17.521 spectacular beginning of the bottom. 0:02:17.601 --> 0:02:19.841 I've got a little little fifty cc scooter and I 0:02:19.921 --> 0:02:24.721 came along Tommacky Drive and autumn doesn't give me a bit. 0:02:24.921 --> 0:02:28.481 Yeah, the sparkling white and matar beautiful. And I saw 0:02:28.521 --> 0:02:30.041 the yachts out there I was looking to I was 0:02:30.041 --> 0:02:32.121 almost thinking, it's not windy enough because you're out there. 0:02:32.121 --> 0:02:34.961 What do you kite surfer? Aren't you wingfoil? A wingfoil? 0:02:35.081 --> 0:02:35.361 Yes? 0:02:35.521 --> 0:02:35.961 Same thing? 0:02:36.001 --> 0:02:36.721 Isn't that same? Same? 0:02:36.881 --> 0:02:39.801 Just you're surfing with your feet on a board. 0:02:39.801 --> 0:02:41.761 We're all in the same camp more or less. We're 0:02:41.801 --> 0:02:43.721 out there buzzing around people annoying. 0:02:44.601 --> 0:02:46.841 Are you annoying? I'm not, but a lot of Are 0:02:46.881 --> 0:02:47.481 you quite good? 0:02:48.401 --> 0:02:48.481 Now? 0:02:48.481 --> 0:02:50.281 Are you one of those guys who goes shooting along 0:02:50.321 --> 0:02:51.681 and then jets up in the air. You sort of 0:02:51.681 --> 0:02:53.001 give it a yank and then the way you go 0:02:53.041 --> 0:02:54.161 you go flying up fifty feet. 0:02:54.161 --> 0:02:55.841 You're going to be pretty good to be foiling. So 0:02:56.361 --> 0:02:57.401 I'm good enough to foil? 0:02:57.681 --> 0:02:58.041 Okay? 0:02:58.121 --> 0:03:00.921 Yes? Of My top speed's fifty two columbers an hour, 0:03:00.921 --> 0:03:01.841 which I'm pretty happy with. 0:03:02.161 --> 0:03:03.641 Wow, how do you know that? Did you have it 0:03:03.681 --> 0:03:07.321 on your watch and tracking it? Good stuff? Hey, By 0:03:07.361 --> 0:03:08.801 the way, I for you are interested in what Greg 0:03:08.881 --> 0:03:11.321 does as well, you can go and check out his 0:03:11.401 --> 0:03:14.281 website BioSport dot Code on Nz, and he does have 0:03:14.321 --> 0:03:17.401 some interesting free resources for people to check out, don't 0:03:17.441 --> 0:03:17.961 you what's that. 0:03:18.321 --> 0:03:19.881 I've got a well, we can discuss it a little 0:03:19.881 --> 0:03:21.761 bit with the cour stability stuff. I've got a free 0:03:21.801 --> 0:03:24.281 In fact, I've got a new free Core one O 0:03:24.361 --> 0:03:26.961 one test, like a protocol you can go through. It's 0:03:26.961 --> 0:03:29.921 on my homepage on my website. There are seven exercises 0:03:30.001 --> 0:03:30.841 can you or can you not? 0:03:30.921 --> 0:03:31.161 Do them? 0:03:31.401 --> 0:03:33.481 At the end of it, it spits out a fairly accurate 0:03:33.521 --> 0:03:35.361 summary of where you are and what you maybe need 0:03:35.401 --> 0:03:36.721 to do in order to be better. 0:03:36.961 --> 0:03:40.841 How this sounds like a leading question because I'm expecting 0:03:40.841 --> 0:03:44.321 you to say, very how important is core strength? But 0:03:44.481 --> 0:03:47.441 I mean how much attention shall we pay pay to it? 0:03:47.441 --> 0:03:54.281 It has a very limited amount of importance, but it is, 0:03:54.321 --> 0:03:55.801 but it is extremely important. 0:03:56.921 --> 0:03:59.001 So that's that's an interesting one. I'm going to get 0:03:59.001 --> 0:04:01.841 my head around that. That sounds like you're a politician. There, no, no. 0:04:01.961 --> 0:04:04.001 So I read a study. It was a while ago now, 0:04:04.001 --> 0:04:05.961 and I wish I'd saved it because I didn't. And 0:04:06.041 --> 0:04:09.281 it was looking at the efficacy of doing sort of 0:04:09.361 --> 0:04:15.361 plarties based training, being core stability training and its correlation 0:04:15.481 --> 0:04:18.401 to sporting performance. In this particular study, it was a 0:04:18.481 --> 0:04:20.841 very big study. There were a lot of subjects and 0:04:20.881 --> 0:04:24.521 they found a very very limited association between doing saf plarties. 0:04:24.561 --> 0:04:28.281 And I'm not trying to offend parties instructors, I have reformers. 0:04:28.321 --> 0:04:30.561 I do a lot of plarties training in my own practice, 0:04:31.281 --> 0:04:37.321 but it is not enough to elicit a positive performance response. 0:04:37.521 --> 0:04:41.081 So you use it as a skill to become more stable, 0:04:41.161 --> 0:04:43.761 to be able to change direction better, to be able 0:04:43.801 --> 0:04:47.921 to what we call resist unwanted perturbations, which is basically 0:04:48.081 --> 0:04:51.281 unwanted movements. And you take that skill and you apply 0:04:51.361 --> 0:04:53.761 it to your sprinting, you're running, you're jumping, you're heavy 0:04:53.801 --> 0:04:54.681 lifting in the gym. 0:04:54.681 --> 0:04:58.201 Because you're often working with athletes who are quite good, 0:04:58.321 --> 0:05:00.201 should be saying medium to good yet. But for the 0:05:00.201 --> 0:05:03.281 average chump like me, what's the role of core stability 0:05:03.321 --> 0:05:06.321 and whatever I'm doing, whether it be at the gym, 0:05:06.561 --> 0:05:08.641 I mean, obviously technique if you're doing weights and things, 0:05:08.681 --> 0:05:10.721 and that's all about probably bracing your core as well, 0:05:10.721 --> 0:05:14.001 so you're not But in terms of running or any 0:05:14.001 --> 0:05:16.761 other sport, how important is it for just your average 0:05:16.841 --> 0:05:17.361 chump to. 0:05:17.641 --> 0:05:18.521 Still very important? 0:05:18.641 --> 0:05:19.521 Yeah, it really is. 0:05:19.601 --> 0:05:21.561 But it's what you're trying to do when you do 0:05:21.681 --> 0:05:24.441 core stability training, which is understanding how to use your 0:05:24.441 --> 0:05:27.361 pelvis correctly, is you then apply that skill and that 0:05:27.401 --> 0:05:30.481 strategy to how you say, lift weights in the gym 0:05:30.961 --> 0:05:34.801 or how you run. A good example is a lot 0:05:34.841 --> 0:05:36.521 of people, I mean, I do a lot of video 0:05:36.521 --> 0:05:39.801 assessment for runners, and a lot of people are very 0:05:39.961 --> 0:05:42.721 underactive and what we call their posterior chain, which is 0:05:42.721 --> 0:05:45.881 basically their button, their hamstrings aren't doing enough work. And 0:05:45.921 --> 0:05:47.841 the reason is because when they're running, their palvis is 0:05:47.841 --> 0:05:49.961 tipped too far forward, so they've got a duck's butt 0:05:50.001 --> 0:05:53.081 sticking out. Now, what that does is when your back, 0:05:53.161 --> 0:05:55.921 your lower back is arched, your butt muscles and your 0:05:55.961 --> 0:05:59.441 hamstrings are longer, and a longer muscle is less active. 0:05:59.561 --> 0:06:02.121 So if you can use your core correctly to change 0:06:02.121 --> 0:06:04.601 that pelvic tilt, is that what people call a sway 0:06:04.641 --> 0:06:07.761 back so thing, Yeah, I mean sway back is technically 0:06:08.081 --> 0:06:10.721 a lord oosis. That can be something genetic or something 0:06:10.721 --> 0:06:13.841 that you actually just fall into over time. 0:06:14.441 --> 0:06:17.521 But because using when you're running, you can't really rotate 0:06:17.561 --> 0:06:20.841 your pelvis like sort of just try and scoop it under, 0:06:20.921 --> 0:06:24.161 cam can you because that would feel weird really, so 0:06:24.201 --> 0:06:27.361 you should literally think of Oh, and that's the bit 0:06:27.441 --> 0:06:30.641 you said to me back when I started running about 0:06:30.681 --> 0:06:34.081 you've got to imagine that someone is propelling you along 0:06:34.121 --> 0:06:35.361 by pushing you on your buttons. 0:06:35.641 --> 0:06:38.081 So there's two real cues I used for runners. The 0:06:38.121 --> 0:06:41.881 first is that you mentioned when you're running forward versus backwards, 0:06:42.321 --> 0:06:44.121 you imagine I don't know why. 0:06:44.001 --> 0:06:46.801 That, No, that's because your brain is you're on air 0:06:46.841 --> 0:06:48.561 and your brain is going twice as fast as it 0:06:48.601 --> 0:06:48.961 needs to. 0:06:49.041 --> 0:06:52.521 Really, when you are running, you almost want to imagine 0:06:52.521 --> 0:06:55.001 you've got like a fishing hook, and that fishing hook 0:06:55.081 --> 0:06:57.121 is attached to your pubic bone, the bone at the 0:06:57.201 --> 0:06:59.481 very front of your pelvis. So if you're using your 0:06:59.521 --> 0:07:02.441 core abs in the correct manner, that will just pull 0:07:02.521 --> 0:07:05.161 that pubic bone slightly up towards your chin. Now it's 0:07:05.161 --> 0:07:07.361 only very subtle, but it does make a big difference 0:07:07.801 --> 0:07:11.641 to how the musculator around the pelvis works to the 0:07:11.721 --> 0:07:14.881 trunk stability to know how your legs move below as well. 0:07:15.241 --> 0:07:17.241 So there's that, and then I also use that cure 0:07:17.401 --> 0:07:19.841 just getting people to think about running more by pushing 0:07:19.881 --> 0:07:22.921 forward from the hips because a lot of runners, endurance 0:07:22.961 --> 0:07:26.121 runners and track runners do lean too far forward. And 0:07:26.161 --> 0:07:28.121 there's been some books that have come out that have 0:07:28.161 --> 0:07:30.561 gained a lot of notoriety about leading forward in that's 0:07:30.601 --> 0:07:34.721 absolute garbage. So pushing forward from the hips is going 0:07:34.761 --> 0:07:37.201 to help sort of reduce spinal loading. 0:07:37.521 --> 0:07:40.681 Because I sometimes wonder whether people if you are conscious 0:07:40.681 --> 0:07:43.641 that things aren't maybe you're nursing a bit of an injury. 0:07:43.641 --> 0:07:47.281 When you're running, you almost create, in terms of your posture, 0:07:47.681 --> 0:07:50.961 a self fulfilling prophecy because you are not confident enough 0:07:50.961 --> 0:07:52.961 to put yourself in the optimum position, you know what 0:07:53.001 --> 0:07:55.761 I mean, you feel you need. It's almost like when 0:07:55.801 --> 0:07:58.521 if I'm feeling but like not going for a run, 0:07:58.641 --> 0:08:02.321 I almost run like I'm depressed. Yeah, I don't mean that, 0:08:02.361 --> 0:08:05.041 but then I might. There's an attitude towards, for sure, 0:08:05.601 --> 0:08:06.441 the movement. 0:08:06.161 --> 0:08:11.241 That's and there's also there is even amongst the world 0:08:11.601 --> 0:08:16.481 leading biomechanists running specialists, there is still no absolute agreement 0:08:16.561 --> 0:08:20.041 on how the general population should run. I mean, the 0:08:20.081 --> 0:08:22.921 studies that are coming out there are so many different 0:08:23.401 --> 0:08:26.361 different results, different reports, but there are still some key 0:08:26.401 --> 0:08:29.321 things that you should do. And running is so complex. 0:08:29.481 --> 0:08:31.561 I mean, you know, I work with with kayakers, and 0:08:31.561 --> 0:08:34.841 that's the most complex for me. But running, in my opinion, 0:08:34.881 --> 0:08:37.441 is even more complex than say a golf swing, which 0:08:37.441 --> 0:08:39.641 I know is probably going to elicit a fair bit 0:08:39.681 --> 0:08:42.241 of say that. Again, running is more complex than a 0:08:42.241 --> 0:08:44.081 golf swing, definitely. 0:08:46.081 --> 0:08:48.521 The main reason more moving parts, isn't it with the 0:08:48.681 --> 0:08:51.201 golf swing? Oh well, that is that will get the 0:08:51.201 --> 0:08:52.321 golfers outraged by that. 0:08:52.361 --> 0:08:54.521 It's like, well, and i work a lot with golfers, 0:08:54.841 --> 0:08:57.281 so I've got a very good knowledge of how to rotate, 0:08:57.321 --> 0:08:59.361 how to dry, palvot clearance, all that sort of stuff. 0:08:59.361 --> 0:09:01.241 But the reason why I say that is because when 0:09:01.241 --> 0:09:04.961 you're running, there is that one point the differentiate differential 0:09:05.081 --> 0:09:06.721 it's you from when you're walking, and that's when you've 0:09:06.721 --> 0:09:09.041 got both feet off the ground. Now that's what we 0:09:09.121 --> 0:09:13.161 call an open kinetic chain, and that relies exclusively on 0:09:13.201 --> 0:09:18.561 your internal muscular control systems to keep you going efficiently 0:09:18.601 --> 0:09:21.161 in the right direction. And that's very, very very difficult. 0:09:21.201 --> 0:09:25.321 I say, Okay, so you use reformers, which is that 0:09:25.401 --> 0:09:28.961 sort of pilates based sort of every day all the time. 0:09:29.481 --> 0:09:34.001 Is that is core strength? So you say it doesn't 0:09:34.041 --> 0:09:37.281 have a big impact necessarily on performance. Is core strength 0:09:37.321 --> 0:09:39.321 important when it comes to preventing injury? 0:09:39.361 --> 0:09:39.521 Then? 0:09:39.921 --> 0:09:42.041 Oh, is that what it's made pauses, It. 0:09:41.961 --> 0:09:44.761 Does have an impact on performance if you're looking at 0:09:44.761 --> 0:09:48.201 trying to optimisure performance in the correct sequential manner. So 0:09:48.401 --> 0:09:51.481 we'll see, for example, I treat a lot of athletes 0:09:51.521 --> 0:09:54.921 who like to lift very heavy weights and for whatever reason, 0:09:54.961 --> 0:09:58.361 they might overload their back. Something might get a little 0:09:58.361 --> 0:10:00.281 bit sore, and so what you'll quite often see, as 0:10:00.321 --> 0:10:02.161 I say, someone's doing a dead lift. So that's when 0:10:02.161 --> 0:10:04.441 the weights on the ground picking it up and you 0:10:04.521 --> 0:10:07.081 pick it up. Now, if you don't have good cour stability, 0:10:07.241 --> 0:10:10.201 what will happen is you'll overuse your lower back muscles 0:10:10.801 --> 0:10:13.601 as you stand up, so the back will arch successively 0:10:13.681 --> 0:10:16.521 and overload those tissues. This is a sweeping coman. A 0:10:16.561 --> 0:10:18.081 lot of people can get away with that because they've 0:10:18.081 --> 0:10:20.081 been doing it for a long time. But if you 0:10:20.201 --> 0:10:23.441 use your core abs correctly, the pelvis will rotate up 0:10:23.641 --> 0:10:26.161 with you as you stand up, which will help to 0:10:26.201 --> 0:10:28.121 protect the spine a little bit more, which we know 0:10:28.241 --> 0:10:30.841 is very strong and very resilient. But what it will 0:10:30.881 --> 0:10:32.681 also do is it will help to get your butt 0:10:32.761 --> 0:10:35.561 in your hamstrings all working a little more harmoniously. 0:10:37.081 --> 0:10:39.201 Actually, I think I'm not sure. I would say the 0:10:39.241 --> 0:10:42.601 deadlift is my favorite exercise, but it's damn close because 0:10:42.641 --> 0:10:44.761 after you've done it and you're feeling the benefits of 0:10:44.801 --> 0:10:47.121 it kicking in, you do feel sort of. In fact, 0:10:47.481 --> 0:10:50.241 Alex Filin, who did my program for me, he said, 0:10:50.361 --> 0:10:53.681 I can even tell from your posture that it's just improved. 0:10:53.841 --> 0:10:56.601 And unless you say a rugby player, where probably the 0:10:56.641 --> 0:11:00.521 back squad, particularly a front a forward rugby player, would 0:11:00.561 --> 0:11:04.441 be the place more value on a back squad. The 0:11:04.761 --> 0:11:07.401 vast majority of the population if they did one exercise 0:11:07.401 --> 0:11:09.281 and only one exercise would be a deadlift. 0:11:09.441 --> 0:11:09.681 Wow. 0:11:10.961 --> 0:11:12.801 By the way, So if I was going to do pilates, 0:11:12.841 --> 0:11:14.521 now I'm asking on behalf of a lot of people out 0:11:14.521 --> 0:11:16.841 there who are just you know, exercising where they're cycling whatever. 0:11:17.401 --> 0:11:20.201 As just someone who's not the you know, at the 0:11:20.281 --> 0:11:23.561 top of their game anymore sport wise, Why would I 0:11:23.641 --> 0:11:24.921 do pilates. 0:11:25.641 --> 0:11:29.561 Because particularly a reformer, I mean a lot of people 0:11:29.721 --> 0:11:32.441 believe and say that the map classes are harder than 0:11:32.441 --> 0:11:34.521 the reformer classes, and there is a lot of value 0:11:34.561 --> 0:11:36.641 and I do agree with that to a degree, But 0:11:36.761 --> 0:11:39.001 what the reformer does, which is basically for those that 0:11:39.081 --> 0:11:41.881 don't know, it's basically a bed with springs. It slides 0:11:41.921 --> 0:11:45.481 back and forth. What it does under varying loads is 0:11:45.521 --> 0:11:50.881 it identifies where your key stabilizer differences lie, where your 0:11:50.881 --> 0:11:53.361 strengths and weaknesses lie. And so once you have that knowledge, 0:11:53.401 --> 0:11:56.281 you can then apply that to the heavier protocols being 0:11:56.281 --> 0:11:59.321 in the gym and lifting heavier weights. Like in an ideal. 0:11:59.001 --> 0:12:02.401 World he would running, oh for sure, but it's not. 0:12:02.281 --> 0:12:04.601 Necessarily going to make you a faster run. It might 0:12:04.601 --> 0:12:06.521 make you more aware of how to get in the 0:12:06.561 --> 0:12:10.281 right position. What makes you faster is running more and 0:12:10.681 --> 0:12:12.681 you know, doing the plying metrics and the heavier weights 0:12:12.721 --> 0:12:13.841 in the gym. 0:12:13.921 --> 0:12:16.601 Like if I had a recur look if somebody's got 0:12:16.641 --> 0:12:19.401 sort of recurring soreness or something, and I was speaking 0:12:19.401 --> 0:12:21.521 to a colleague before who was getting with sore knees, 0:12:21.561 --> 0:12:24.801 and that's a common thing for runners with things like pilates. 0:12:25.401 --> 0:12:27.441 Is that of whatever adjusting things where you might find 0:12:27.441 --> 0:12:30.361 that would resolve itself or not. Yeah, it can give you. 0:12:30.521 --> 0:12:32.681 It can give you the knowledge to think to yourself, Okay, 0:12:32.721 --> 0:12:35.441 as I do this particular exercise, I'm really struggling here. 0:12:35.481 --> 0:12:37.641 I can't hold this position or I can feel a 0:12:37.681 --> 0:12:40.001 really big difference between my left and my right side, 0:12:40.041 --> 0:12:43.521 which gives you again that knowledge to extrapolate and figure 0:12:43.521 --> 0:12:45.641 out where within your running technique you getting things wrong. 0:12:45.721 --> 0:12:48.481 Okay, look, we'd love your calls because I can carry 0:12:48.481 --> 0:12:50.761 on quizin Greek for ages, because you know, if you're 0:12:50.761 --> 0:12:53.481 into exercise and things, there's always lots to learn. But 0:12:53.681 --> 0:12:55.481 we'd love to take your cause on eight hundred and 0:12:55.521 --> 0:13:00.721 eighty ten eighty text nine to nine two, and we'll 0:13:00.761 --> 0:13:02.481 be taking break. By the way, I will just read 0:13:02.481 --> 0:13:04.321 the one text so we can put that to one size. 0:13:04.481 --> 0:13:07.081 You have got one person's like, Hi, Tim, running is 0:13:07.121 --> 0:13:10.601 more complex than a golf swing. Oh police, I think 0:13:10.601 --> 0:13:12.761 that's just from someone who's probably not a very good 0:13:12.761 --> 0:13:14.361 golfer and haven't mas has mastered. 0:13:15.041 --> 0:13:17.441 Golf is super complex, don't get me wrong, but running 0:13:17.521 --> 0:13:20.001 is technically harder for reasons I discussed. 0:13:20.481 --> 0:13:23.961 Perhaps you should run between shots, that would be that 0:13:24.001 --> 0:13:26.881 would be covering some bases. Anyway, we want your cause. 0:13:27.161 --> 0:13:28.761 We've got some text coming in which will deal with 0:13:29.121 --> 0:13:31.161 as well, but we want to talk about core strength 0:13:31.201 --> 0:13:33.721 as well. If you've got any questions about some recurring 0:13:33.761 --> 0:13:36.721 issue you've got about movement, then give us a call 0:13:36.801 --> 0:13:39.561 and we'll see if Greek can be of some assistance 0:13:39.561 --> 0:13:54.801 to you. Back in a moment, new Stalk said, b Yes, 0:13:54.921 --> 0:13:56.761 welcome back to the Weekend Collector with this is the 0:13:56.761 --> 0:13:58.721 health up. My guess is Greek playing by mechanist at 0:13:58.761 --> 0:14:01.521 Biasport taking your questions around anything to do with the 0:14:01.561 --> 0:14:04.641 movement and keeping fit and well and avoiding injury and 0:14:04.681 --> 0:14:06.321 the thing that you can give us a call one 0:14:06.361 --> 0:14:08.481 hundred and eighty ten eighty. As usual, we've started off 0:14:08.481 --> 0:14:11.281 with lots of texts, but before we do the first text, 0:14:11.481 --> 0:14:13.881 I've just got a touch on this because we're talking 0:14:13.881 --> 0:14:18.361 about running and Sam Ruth, the fifteen year old who's 0:14:18.401 --> 0:14:22.241 broken the subfour minute mile before his sixteenth birthday. Astonishing 0:14:22.361 --> 0:14:26.001 and I mean one of my brothers is right into 0:14:26.081 --> 0:14:28.321 running and he was saying, he just looks. I mean 0:14:28.681 --> 0:14:30.441 he's not the only person to say that. He looks 0:14:30.441 --> 0:14:33.081 so his running technique and he just looks amazing, isn't 0:14:33.081 --> 0:14:33.641 it phenomenal? 0:14:33.841 --> 0:14:36.321 I watched a video I think it was World Athletics 0:14:36.321 --> 0:14:39.201 on Instagram did a video for him and it had 0:14:39.801 --> 0:14:42.001 Sir Roger Banister, who was the first person to break 0:14:42.041 --> 0:14:44.921 the suberforman of record, and he got across the finish 0:14:44.961 --> 0:14:49.041 line and he could barely stand up. And when young 0:14:49.401 --> 0:14:51.761 young mister Ruth came across the finish line, he looked 0:14:51.801 --> 0:14:53.721 like he could turn around and go again. That looked 0:14:54.241 --> 0:14:55.241 so effortless. 0:14:55.321 --> 0:14:59.081 I mean, we are actually I'm not sure if you know. 0:14:59.121 --> 0:15:01.121 As I mentioned this before when I was on doing 0:15:01.201 --> 0:15:03.241 drive that the thing I loved about it was it 0:15:03.281 --> 0:15:05.601 was something so key we about that athlete meeting that 0:15:05.601 --> 0:15:07.041 they'd set it up so you could do a sub 0:15:07.041 --> 0:15:09.281 for a minute male. But there weren't that many people there. 0:15:09.281 --> 0:15:11.041 It looked like it had been a bit wet beforehand. 0:15:11.241 --> 0:15:13.441 Whereas if this was an America and was a fifteen 0:15:13.481 --> 0:15:15.721 year that there would have been a college stadium pat 0:15:15.761 --> 0:15:16.921 to the Gunwales. 0:15:16.721 --> 0:15:17.921 For just marching band. 0:15:18.001 --> 0:15:20.081 Yeah, with the world record attempt, there would have been 0:15:20.121 --> 0:15:22.121 there would I mean, I'm not we're not exaggerating. The 0:15:22.161 --> 0:15:24.161 Americans would have been like da da da da Da 0:15:24.241 --> 0:15:26.401 Da da da da. And yet there was just this 0:15:26.521 --> 0:15:28.161 quiet little meeting and away they went. 0:15:28.281 --> 0:15:32.801 There's been a really interesting progression within track in the 0:15:32.841 --> 0:15:34.881 last couple of years, there's been a number of big 0:15:34.921 --> 0:15:36.961 records that have fallen, and there's this new tech that 0:15:37.001 --> 0:15:39.721 they put with these lights that flash around the inside 0:15:39.761 --> 0:15:41.881 of the lap. Oh yeah, and those lights give you 0:15:41.921 --> 0:15:44.121 indication as to where you are relative to the current 0:15:44.121 --> 0:15:46.521 world record, and that's making a big difference as well 0:15:46.521 --> 0:15:47.121 as well as training. 0:15:47.361 --> 0:15:50.801 They have that those the diamond leg meets these lights 0:15:50.801 --> 0:15:52.681 that chase you around the track. Well, either that or 0:15:52.721 --> 0:15:55.601 you're chasing around the track, I think in case right, 0:15:55.961 --> 0:15:59.361 let's get into the questions around movement and everything. Look, 0:15:59.401 --> 0:16:02.521 here's just one at the entry level side of things. 0:16:02.881 --> 0:16:05.761 Good afternoon, I'm extremely unfit and I'm carrying a lot 0:16:05.761 --> 0:16:08.881 of weight. I want to just feel better. What should 0:16:08.881 --> 0:16:09.681 I start off with? 0:16:10.401 --> 0:16:10.801 Walking? 0:16:11.401 --> 0:16:11.761 Walking? 0:16:11.841 --> 0:16:16.241 Start, just start Like there's a really good chat GPT 0:16:16.481 --> 0:16:18.121 article that came out a couple of years ago, and 0:16:18.121 --> 0:16:19.761 it was a guy who put in He was in 0:16:19.801 --> 0:16:22.761 the same situation wanting to start to lose weight and 0:16:22.761 --> 0:16:25.561 get healthier, and chat GPT said to him, the first 0:16:25.561 --> 0:16:27.241 thing you need to do is put your walking shoes 0:16:27.281 --> 0:16:30.041 by the front door. That's day one, so that gives 0:16:30.081 --> 0:16:33.921 you your impetus. Day two. Just start walking and then 0:16:33.921 --> 0:16:35.921 as you start to get more comfortable with your walking, 0:16:35.961 --> 0:16:38.961 and people think that walking is low intent, what it 0:16:39.041 --> 0:16:41.521 is low intensity in comparison to say running, for sure, 0:16:41.841 --> 0:16:43.681 but you can still walk with the pace, you can 0:16:43.681 --> 0:16:45.801 still get your heart rate up. And then from there 0:16:45.801 --> 0:16:47.761 you want to start thinking about building into love what 0:16:47.801 --> 0:16:50.601 we call SA low intensity intoval training, which is where 0:16:50.641 --> 0:16:55.241 you would say, start with jogging for ninety seconds and 0:16:55.321 --> 0:16:58.241 then walk for three to five and repeat that three 0:16:58.281 --> 0:17:00.761 four five times. Just start from them because it doesn't 0:17:00.801 --> 0:17:02.481 need to be complex if you are. 0:17:03.881 --> 0:17:07.401 Unhealthy and carrying weight. I mean, should this just be 0:17:07.441 --> 0:17:11.441 walking along the flat or building a few little slopes 0:17:11.481 --> 0:17:13.921 and don't put yourself up Killamanjarra or anything. 0:17:13.961 --> 0:17:16.001 But you know, ideally yes, because you're going to get 0:17:16.001 --> 0:17:19.921 more of a muscular response from walking uphills and down 0:17:19.961 --> 0:17:23.321 But downhill tends to load, particularly the knees, a lot. 0:17:23.361 --> 0:17:25.001 More so if you were carrying quite a lot of 0:17:25.041 --> 0:17:27.881 weight and you were particularly outfoot, and you hadn't done 0:17:27.921 --> 0:17:30.841 any sort of specific exercises before you got into that, 0:17:31.521 --> 0:17:33.521 running downhill could be slightly proper. 0:17:33.601 --> 0:17:36.521 I'm thinking just the walking, but even that or even walking, yeah, 0:17:36.801 --> 0:17:39.321 just slight inclines, just so and take it easy on 0:17:39.321 --> 0:17:40.561 the downhill exactly. 0:17:40.321 --> 0:17:42.321 But build your heart rate up. Don't be afraid to 0:17:42.641 --> 0:17:43.961 put a bit of evident into it. 0:17:44.001 --> 0:17:47.081 Isn't actually isn't that the if you are doing hells. 0:17:48.041 --> 0:17:51.241 The thing to be careful on is because people love it. 0:17:51.241 --> 0:17:53.761 They go it's so easy to going downhill, But that's 0:17:53.881 --> 0:17:55.201 injury central. 0:17:54.961 --> 0:17:57.121 Technically a lot harder. Most knee injuries oc curb in 0:17:57.201 --> 0:18:00.041 running downhill. Most tend and knee injuries occur when running 0:18:00.041 --> 0:18:03.241 downhill because people don't have what we call eccentric stress response. 0:18:03.281 --> 0:18:06.641 I don't understand how to load the tissue and lengthen 0:18:06.641 --> 0:18:07.321 it underload. 0:18:07.841 --> 0:18:12.601 Okay, this person's going through a significant stomach operation sliced 0:18:12.641 --> 0:18:15.161 open twice. As I recover, I realize how my core 0:18:15.521 --> 0:18:17.961 and my pelvit muscles are pivotal of a standing tall Again, 0:18:18.001 --> 0:18:19.881