Chandan Chawla

@mroberts10013 Spanish Squats is what you need ! gradual progression of course

Of all running injuries I’ve ever suffered (stress fracture, hamstring etc), patellar tendonitis is by far the most frustrating! Seemed innocuous at 1st, but 5 months on still struggling to build even a tiny bit of volume despite being ultra-cautious. Time for more wall sits…

This should make fellow runners feel a little better about ourselves. After completing the Boston Marathon (42.195 km), Sunita Williams remarked that going to space is easier than running a marathon. Honestly, we have to take her word for it as she’s the only person who’s run a full marathon both in space (on a treadmill) & here on terra firma.

@brianmackenzie articulated so well ! gem !

The SOCIAL Glycolytic Trap — "The Class Regular" Glycolytic training happens in groups; it's the only way to SELL the class model beyond long-term gain. The 6 am class. The bootcamp. The CrossFit box (I've run 4). The community is the point — the training is the excuse. They aren't addicted to the adrenaline; they're addicted to the people they get adrenaline with. Pulling them toward solo aerobic work feels like pulling them away from their tribe; a death sentence. Compliance with individual programming is always lower than with group sessions, even when the group sessions are inappropriate for them. They'll tell you "the class was amazing" regardless of how their body responded. Stress hormones feel good most of the time. Social people rarely break the trap alone because, alone, is exactly what they're avoiding (a death sentence). The evolution: Integrate them. Weekly group hikes & base-building as a community. Recruit a training partner for long walks, hikes, bike rides, etc.

Sawan Barwal has just shattered one of the longest-standing records in Indian athletics! At the @MarathonRdam Rotterdam marathon, Sawan clocked an incredible 2:11:58, officially becoming the fastest Indian marathoner in history. This performance finally eclipses the legendary Shivnath Singh’s 48-year-old record of 2:12:00, which had stood untouched since 1978. #SawanBarwal #IndianAthletics #RotterdamMarathon #NationalRecord #Marathon

@sanchit3008 Congratulations 🎉

thoroughly enjoyed with a new pb the most value for money race in this country, despite the course being ~220m longer. chip time - 36:49 10k gps split - 35:57

World Athletics President Sebastian Coe announces the 2028 World Indoor Championships will be held in Kalinga Indoor Athletics Stadium in Odisha, India 🇮🇳 and the 2030 edition will be held in The Qazaqstan Indoor Track and Field Arena in Astana, Kazakhstan. 🇰🇿 "The future of the World Indoor Championships is looking bright and assured."

@Alan_Couzens Got it ! Thank you

It's correlation-causation meets survivorship bias 😊 The larger point that I was making is that it is clearly one way to do it. I'm not suggesting that he ran faster by running 100 and biking 150 than what he would have by just running 130. I am suggesting that by adopting this strategy, his chances of making it to the start-line uninjured went up.

Cross-training does it again.

@kmr_dilip How bad do you want it . Period.

Sports is for everybody and every body. Never tell yourself you can’t do it. You are never too late. That’s Shilpa, my friend and training partner. You can see the pain on her face. That’s because she’s racing the clock to get to the finish line of a marathon. She is not a professional athlete but a senior exec in her mid 40s working in a tech company. For the past 15 years of running, she had one goal. To qualify for the Boston Marathon. And in this race she had to run under 3hr 45mins to qualify for her age category. Why am i sharing this? We’ve a narrative in our society that people working 9 to 6 are always busy. And they can’t pursue goals which are outside their life at work or home. I’ve seen Shilpa train through pain, bad weather, and fatigue with consistency and no drama. For 16 weeks of the training we did together, there were good and bad days and days of self doubt & confidence. What’s invisible in this frame is also the tough times she had to endure mentally. Loss in family, work stress and injuries. Shilpa always had a purpose towards running. And we’d made a promise to each other- both will try to qualify for Boston. I made another promise to come back after finishing my race to cheer & run with her for the last few miles. That’s me in the picture behind her. We all have a hidden identity in our life. Sometimes it’s an aspiration to be something we always wanted to be or the pursuit of discovering the unknown. Playing sports is life’s way of asking, how bad do you want it? And why? You can see it in her face. That’s what giving everything looks like to find the “why”. Play sports to find your why. You’re never too late.

@TomBroback Gems !

If your patient with anterior knee pain isn't getting better, try these three things: 1. Add in Spanish Squats before their workout. Find a thicker band so it doesn't dig into their skin. You can load it or do iso hold, whatever feels best. The key is to get them to sit back into the hips, it's not going to look like a traditional squat. But it will feel better than a traditional squat. 2. Add in single leg wall sits. Most patients are going to screw this up and go way too deep, making their pain feel worse and not getting past 10 seconds. Have their knee at a shallow angle (45-50 is great) and get them to hold it for 1+ minute. SL because they can't cheat on their good side, and then they don't have to hold it as long. No weight needed. Quads on fire, no more knee pain. 3. Eliminate their triggers as much as possible. Jumping, forward lunges, excessive stairs, there are usually 2-3 things that are modifiable. Get them to cut down on this for a short period of time and then reintroduce. If you keep ripping the scab off (metaphor), the wound is going to take longer to heal.

@johngoldman efficiency matters !

#ProjectUnreasonable UPDATE What happens when a 49 year old learns how to run? No one ever taught me how to run. I spent my entire life just lumbering around like a giant goof. I ran a marathon muscle-ing every single step. Shuffle, grind, muscle. I've now began the process of turning that inefficent overworking amble into an elastic efficient bounce machine. I met with my new in person running coach at the track. We did a series of drills and warm ups that were meant to help me learn the new technique: low skips, backward skips, straight leg bounds, A-skips, A-hop-hop-switch, ankle dribbles, ankle to knee dribbles, high knee carioca, prances We then did a series of strides, 200's and an 800. I immediately felt the difference. Punching or pushing down with my ankle bent and toes pulled upward, aiming for ground contact under my body completely changed everything. Instead of powering through every slow stride at 150 spm I was now bouncing easily at 165-168 spm. I felt propelled for the first time. What really stood out was how bouncy the shoes are! I had no idea that's what they were supposed to do! My stride opened up to 1.55M with the higher cadence. The strides we did were at 4:30/min pace and the 200's were at 6:15 at HR at 125-129 with quick recovery. Then we did some plyo tests with a hurdle into a vertical jump and coach was quite pleased. In fact he said, "why did you chose the marathon instead of something like the 800?" (good question!) All in all, it was a really eye opening experience. Coach kept saying "that's really great. very very good. exceptional." and my favorite "you're clearly an athlete who is just learning something new." Over the next 8 weeks we're going to meet once a week and really drill these new techniques and make them second nature. I'm really excited to see how this new running economy and springy-ness translates into runs I have benchmark data for. Between losing weight and improving my mechanics I'm going to find a lot of free speed! Then in 2026 we grind the mileage and see what's possible when we have an entirely new machine to work with. #projectunreasonable in full swing!!

@johngoldman thanks for sharing

@abilityphysio 7 for the first 20 10 for the last 6 I was defo at my max physically

Marathon 1 in the books. Project Unreasonable kicks off next week!

@Codie_Sanchez @AskPerplexity what's your view

Do you ever walk 10,000 steps and think, “Oh my God who has time to do this daily?”

@PeteOSullivanPT Nailed it !

After speaking at BritSpine conference I got this from a neurosurgeon. ...I would love to get better on how i advise patients with chronic back pain in my surgical practise. If you have a few key references i’d be very grateful if you could share it with me.

@StephenSeiler Consistency - Yes , Monotony - No, what a gem !!!

@JDruns Thanks for sharing, excellent piece

Three papers, all published in 1991, laid the groundwork for physiological resilience...but nobody noticed for 30 years! runningwritings.com/2024/11/discov…

@LenMacPT Quadrupled STG - best results . Period .

Dear ACL docs We don't think the QT is the future of ACL reconstruction. It's a viable option but it is NOT the future. If it is, then we need to reconsider our RTP protocols and better understand how to rehab it because we PT's (many of us!) dislike it as a graft option. Sincerely Sports PT of 20+ years PTG guy!

First contact physiotherapy: an evaluation of clinical effectiveness and costs bjgp.org/content/bjgp/e… “FCPP-led models of care provide safe, clinically effective patient management, with cost-benefits and reduced opioid use in this cohort.”