This week I sat down with one of the world’s top experts on running injuries, Jay Dicharry. If you’ve ever battled plantar fasciitis, achilles pain, calf strains, or hamstring pulls, you know how frustrating it is to be sidelined.
In this eye opening conversation, Jay shared practical, easy-to-implement strategies to not only rehab these common injuries but also prevent them from coming back, so you can keep running stronger and longer. His approach is simple, science-backed, and built for busy runners who want results without spending hours in the gym.
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Thanks to Function Health for sponsoring this video! Visit functionhealth.com/FLORIS or use the code FLORIS100 to take control of your health
Here are some of the topics covered:
- 0:00 – Meet Jay Dicharry: Rethinking running and injury prevention
- 3:02 – Advice Jay would give to his younger self
- 6:32 – Why runners need more than just running
- 10:22 – How to build stronger bones, tendons, and muscles
- 16:44 – Correct way to do calf raises for tendon health
- 23:45 – Strength training: key movements for runners
- 26:21 – Simple tools runners can use at home
- 30:17 – The Mobile Board: purpose and benefits
- 34:51 – Where to find the Mobile Board
- 35:16 – Common running injuries and how to prevent them
- 38:16 – Understanding and preventing calf injuries
- 40:53 – The role of self-massage and tissue recovery
- 46:43 – Best hamstring exercises for runners
- 49:47 – How daily lifestyle impacts your running
- 52:24 – Best cross-training activities for runners
- 57:17 – Balancing training load with your body’s abilities
- 1:04:08 – Where to find Jay
- 1:04:31 – How to become a stronger, healthier, happier athlete
A few quotes from Extramilest Show #107 with Jay Dicharry:
On Strength Training Efficiency: “You’re looking for about 12 to 15 sets per workout done twice a week. This is not ‘I’m in the gym for two hours.’ This is I tell my runners you are in and out the door in 45 minutes.”
On Running’s Limitations: “The interesting thing is running isn’t a rigorous enough activity to build muscle strength and power. The contact times in running are not slow enough to actually build tendon properly and they’re not fast enough to build bone properly.”
On Why Runners Need More Than Running: “Runners get hurt at a rate much higher than we see in rugby, much higher than we see in football, soccer, much higher than these contact sports. And so the question is why? Running isn’t a rigorous enough activity to build muscle strength and power.”
On Trying New Things: “Don’t be afraid to try something new… Be curious and explore the way your body moves and I think you’ll find some results.”
On Elite Training Wisdom & Breaking Mileage Myth: “The two most winning coaches ever in history are Joby Hill and Jack Daniels. If you ask them, how far does somebody have to run to get Olympic medal or world championship medal, they’ll tell you the same thing, as little as it takes to get the result.”
“There are plenty of people who run 35 miles a week I know personally who have Olympic medals.”
Cheers,
Floris Gierman
P.S. Jay is the founder of Mobo Board. In the past few days I’ve tried the Mobo Board I’m very impressed, it’s a mobility / strength tool I’ll be using daily for at least a few minutes. He offers our listeners 10% off with code FLO10.
