The Hobby Jogger Podcast · Hosted by: WeeViews & Branch Sauce

E60 | Happy Tendons, Better Runner - Part Deux

·53 min·3 clips

Most runners get hurt by doing "too much too soon after doing too little too long."

Casey and Rob open the show in a cold Ohio mood. Rob says he is still trying to motivate himself to get out for a few miles, and Casey notes it is 11 degrees and he has not been outside yet. He mentions an early indoor bike ride and a longer run planned for tomorrow. The hosts then bring back Abu Girgis because listeners wanted more tendon talk, and Casey says he is going to get educated on the topic. Abu returns for Part 2 with the same easy back-and-forth the show uses throughout. The conversation stays rooted in runner life rather than lab language. The main topic is tendon loading, especially isometric calf work. Casey asks how much time that work should take, and Abu says it can fit into about five minutes a day, or roughly fifteen if you include breaks. When Casey asks about weight for an uninjured person, Abu suggests starting around 30 to 50 pounds. Rob jokes around the range, but the advice stays clear and practical. Abu describes a high-effort hold using 350 pounds for 30 seconds as an example of how intense the work can be. The hosts note that holding a weight is different from doing a full calf raise with it. Abu says the Achilles tendon is one of the most robust tendons in the human body and is very hard to tear. He adds that if someone can hold the same load for 60 seconds, it is time to increase the weight. He also says that if the effort feels too easy, the load should go up. Casey imagines how simple the routine could be at home or behind a work desk. The episode closes with Abu sharing where people can find him at Evo Health and Performance in Freehold, New Jersey or on Instagram, and the hosts sign off in their usual friendly way.

As heard by us

A practical tendon tune-up for runners who want plain answers and a simple place to start.

The Hobby Jogger returns to tendon talk with Casey Koza and Rob Myers welcoming Abu Girgis back for a clear look at calf isometrics, loading, and why heavy holds can still make sense even when they sound intimidating.

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Why you'd press play

You want practical tendon advice you can use after the recording ends.

Read the full recommendation in PlayNext →

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