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Kris Sheppard

@dr.k.sheppard

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Founder of The Runner's Academy. Chiropractor ✋, Strength Coach💪 I have a passion for helping coaches, trainers and clinicians who support runners.

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This month, we’re celebrating 11 incredible years of The Runner’s Academy! 🙌

Grateful every day for the privilege of growing alongside our running community 💙🧡. From first steps to finish lines, it’s a dream to be able to support every runner who walks through our doors in pursuit of their unique goals.

Here’s to you—our inspiration—and to many more miles together!

#runforjoy by @dr.k.sheppard

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2 years ago

🛑Achilles problems with the right type of loading!

Body weight calf raises or heel drops just won't cut it!👎

✅️To increase muscle or adapt/heal tendons one must load a large muscle mass enough to elicit a hormonal response. Ie increase Testosterone and growth hormone.

Testosterone and growth hormone help heal tissue!😮 After heavy resistance training using large movements like squats or deadlifts there is an acute increase in testosterone and growth hormone. So knowing this, it would be the best time to add in those rehab exercises.

🔹️Specifically, 4- 6 set of 10reps to failure with 2min rest appears to have the best effect on testosterone in men and growth hormone in women respectively.

🔸️The calf exercises also need to be loaded to a similarly intensity to illicit local muscle and tendon growth responses.

✔️The take home here is add full body heavy resistance training to some level of fatigue in Rehab programs!

📚Ratamess NA, Kraemer WJ, Volek JS, et al. Androgen receptor content following heavy resistance exercise in men. J Steroid Biochem Mol Biol. 2005;93(1):35-42. doi:10.1016/j.jsbmb.2004.10.019

Häkkinen K, Pakarinen A, Kraemer WJ, Newton RU, Alen M. Basal concentrations and acute responses of serum hormones and strength development during heavy resistance training in middle-aged and elderly men and women. J Gerontol A Biol Sci Med Sci. 2000;55(2):B95-B105. doi:10.1093/gerona/55.2.b95 by @dr.k.sheppard

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5 years ago

🦶WHAT TO DO FOR THOSE FEET?🤔

Tightness is a symptom of either having not enough movement to shock absorp or not enough strength to support the movement. All bodies are different, some people need to encourage more movement through the foot while others may require more strength and some are probably more in the middle. Ultimately, you need to LEARN what works best for you! That being said it safe to say most will do well with a little bit of both!

#footstrength #footmobility #footpain #bunions #feet #tightness #feelbetter #movebetter #running #runninginjury by @dr.k.sheppard

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5 years ago

🛑ATTENTION COACHES, TRAINERS AND CLINICIANS!

DO YOU WANT TO FEEL MORE CONFIDENT WORKING WITH RUNNERS? JOIN THE RUNNER’S ACADEMY TEAM AS WE DIVE INTO STRATEGIES TO MORE EFFECTIVELY ADDRESS RUNNING GAIT FOR BOTH INJURY AND PERFORMANCE.

WHEN, WHY AND HOW TO LOOK AT YOUR RUNNERS IN A WHOLE NEW WAY, AND THEN OFFER TOOLS AND STRATEGIES TO MAKE IMPACTFUL CHANGE! WE WILL DIG INTO EVIDENCE BASED RESEARCH, COLLABORATE ON CLINICAL SUCCESS STORIES AND ARM YOU WITH THE TOOLS YOU NEED TO BUILD THIS SKILLSET INTO YOUR PRACTICE AND BETTER SUPPORT THE RUNNERS YOU WORK WITH.

THIS COURSE IS IDEAL FOR ANYONE INTERESTED IN WORKING WITH RUNNERS IN ANY SETTING, AND THOSE WHO WANT TO IMPROVE THEIR UNDERSTANDING OF WHAT TO LOOK FOR, AND HOW TO INTERPRET THEIR RUNNER’S MECHANICS. THIS COURSE WILL BE OFFERED BOTH IN PERSON AND ONLINE.

At the end of the course, you will be able to:

UNDERSTAND THE MECHANICS OF THE RUNNING GAIT CYCLE AND HOW THEY RELATE TO INJURY AND PERFORMANCE.

IDENTIFY COMMON ERRORS IN RUNNING MECHANICS AND SELECT STRATEGIES TO GET RUNNERS BACK TO CHASING THEIR GOALS QUICKLY AND STRONGER THAN EVER.

EMPOWER RUNNERS WITH THE TOOLS THEY NEED TO MAKE IMPACTFUL CHANGE. WITH EMPHASIS ON PRINCIPLES OF MOTOR LEARNING, YOU’LL LEARN TO INTRODUCE DRILLS AND CUES TO MAKE MEANINGFUL CHANGE WHEN APPROPRIATE.

CONFIDENTLY RESPOND TO COMMON QUESTIONS WHEN IT COMES TO GAIT, INJURY AND PERFORMANCE – WHAT SHOULD MY CADENCE BE? IS MY PRONATION A PROBLEM? AND SO MUCH MORE!

**IN PERSON WILL INCLUDE LIVE DEMOS AND PRACTICE

***ONLINE OPTION WILL INCLUDE INSTRUCTIONAL VIDEOS OF DRILLS AND CUES by @dr.k.sheppard

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5 years ago

⚠️Hamstrings ➕️ Functional Line training

🏃‍♀️ involves the Functional Line ie posterior chain muscles and the opposite lats working together. Make sure the whole sling is working!! Hamstring work in isolation is fine as long as you spend some time integrating it with the Functional Line.

I use this in dealing with nagging posterior chain issues and is a constant in my activation and strength programs.

Thanks @hughesruns for the demo.

#buildingbetterrunners #learnmoverun #functionaltraining #hamstrings #runners #strength #strengthtraining #runningcommunity #runninginjury #runchat #runtoronto by @dr.k.sheppard

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5 years ago

1️⃣ exercise runners need to master!

The Rear foot elevated split squat or Bulgarian split squat should be a key exercise in any runners program.

The Rear foot elevated split squat is a simple exercise that focuses on unilateral strength of the glutes, hamstrings and lower leg while putting less strain on the knees as compared to squats. This movement can really highlight side to side imbalances which are a risk factor for injury! You can add complexity by varying load, tempo, adding in heel raises or a row.

Running happens on one leg, training in the gym needs to reflect that!

📚Mackey ER, Riemann BL. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. Int J Exerc Sci. 2021 Apr 1;14(1):533-543. PMID: 34055144; PMCID: PMC8136570.

Knapik JJ, Bauman CL, Jones BH, Harris JM, Vaughan L. Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes. Am J Sports Med. 1991 Jan-Feb;19(1):76-81. doi: 10.1177/036354659101900113. PMID: 2008935.

#learnmoverun #buildingbetterrunners
#bulgariansplitsquat #rearfootelevatedsplitsquat #running
#runform #runningcommunity #runninginjury
#runperformance ##runtoronto #runchat #runstronger #marathontraining #strength by @dr.k.sheppard

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5 years ago

✅️The most common question asked in clinic! Why did this injury happen?

🛑It's not over use, or bad shoes.

The answer is simple and somewhat complicated.

✔️If load exceeds tissue capacity injury occurs.-that's the simple part.

🔹️Understanding the factors that contribute to our capacity or our ability to withstand and adapt to load and that load is any physical, mental or emotional stress can make it difficult to understand what went wrong.

🔸️Start by assessing physical load, in the case of a runner that is training volume. If loads are increased gradually the body should be able to adapt. If the loading parameters seem appropriate then capacity needs to change! This would include improving strength, mechanics or endurance. Implementation of recovery strategies such as getting more sleep, improving nutrition or tooling up your mental game can have big effects on your capacity.

The take home the load capacity model allows us to assess injuries from multiple angles. Getting the recipe right is a process. Empower your athletes in the process. We are not striving for perfection just to be a little bit better.

Verhagen, Evert & Gabbett, Tim. (2018). Load, capacity and health: Critical pieces of the holistic performance puzzle. British Journal of Sports Medicine. 53. bjsports-2018. 10.1136/bjsports-2018-099819.

#learnmoverun #buildingbetterrunners ##running #runninginjury #runtoronto #runningcommunity by @dr.k.sheppard

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5 years ago

New shoes are always exciting! No single type of shoe has been shown to reduce injuries. However, cycling through multiple pairs of shoes during a training cycle has been to reduce injury risk by 40%! Thanks to our friends @blacktoerunning for the help!
Science is telling you to buy more shoes!

Malisoux etc al. Can parallel use of different running shoes decrease running‐related injury risk? Scandinavian journal of medicine & science in sports 25 (1), 110-115, 2015

#buildingbetterrunners #learnmoverun #runtoronto #runningcommunity #runninginjury by @dr.k.sheppard

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5 years ago

Big thanks for the invite to speak for a second time at the Endurance Athlete Summit! Here are some highlights from my talk!

#learnmoverun #buildingbetterrunners #enduranceathletesummit #running #runninginjury #runtoronto by @dr.k.sheppard

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Feeling tense in your shoulders? Try these 2 drills. 1. Run with your hands on your head. This opens up the chest and acts like a reset for you upper body rhythm. 2. Fast arms. Think about driving the elbow backwards as you do this. You will notice that your legs want to follow your arms swing!
This is a repost from an article I wrote about arising a few years ago!

What is your favorite drill to deal with shoulder tension? by @dr.k.sheppard

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3,2,1...Blast off! HAPPY GLOBAL RUNNING DAY! I hope running can bring joy to you and your family!

#globalrunningday #running #buildingbetterrunners by @dr.k.sheppard

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5 years ago

What is the deal with Bouncing? Does it make you less efficient? Should you actively try to reduce Bouncing? Or is there more too it? In this series I hope to shed some light on the topic of Bouncing or vertical oscillation in running. by @dr.k.sheppard

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