The Run Smarter Podcast

Re-Run: Finding the Right Taper & Recovery Week Strategy with Jason Fitzgerald (Mar, 2022) Nov 03, 2025

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In this episode, I’m joined by elite running coach and host of the Strength Running Podcast, Jason Fitzgerald, to unpack one of the most confusing parts of training: how to structure your taper and recovery weeks. Whether you're preparing for a half marathon, marathon, or ultra, it’s not enough to just "cut back"—the wrong taper can leave you feeling flat on race day, while skipping recovery weeks can lead to burnout and injury. Jason explains the science of reducing fatigue without losing fitness and reveals how small adjustments in training frequency, volume, and intensity make a big difference to performance.

We also dive into how often recovery weeks should be used, why you shouldn't fear losing fitness during a down week, and why maintaining speed during a taper is critical. Jason shares practical taper templates, common mistakes runners make, and how to individualize your taper through experience and experimentation. If you want to feel fresh, fast, and mentally ready for race day—this episode gives you a smarter approach to training so you can perform at your best.

Latest Research: Running Hills Faster, Race-Day Carb Intake, Tendon Health with Estrogen Changes Oct 27, 2025

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In today’s episode, we explore three brand new running research studies that shed light on how to run faster across different terrains, optimize your fueling strategy, and understand how hormones influence tendon health. Whether you're training for a marathon, chasing a trail PB, or navigating changes in your body as you age, this episode delivers powerful and practical science-backed insights.

Research Papers Covered
1. Biomechanical Strategies to Run Faster on Level, Uphill & Downhill Terrain

Researchers analysed how runners increase speed across different gradients and where the mechanical load shifts in the body. Key findings:

Flat running: Speed increases mostly from longer stride length, powered by the ankle/calf complex
Uphill running: Speed comes from higher cadence and greater work from hip flexors & hamstrings
Downhill running: Higher eccentric quad load due to braking forces

Training takeaway: Strengthen calves for flats, hip flexors/hamstrings for hills, and eccentric quads for downhill stability

2. Under-Fueling in Endurance Racing: Carbs Are Underconsumed & Overestimated

This study tracked marathoners and cyclists during real races and found:
Actual carb intake = ~21g/hour (far below the 60–90g/hour recommended)
Athletes overestimated how much they thought they consumed
Leftover gels were high, suggesting taste fatigue or gut issues

Sleep & anxiety strongly impacted fueling success
Training takeaway: Fuel by schedule, not by feel. Practice gut training and improve sleep before race day

3. Estrogen & Progesterone’s Impact on Tendon Health

A fascinating tendon biology study showed:
Male and female tendons remodel differently
Female tendons respond strongly to hormone changes
Estrogen increases tendon repair activity, while progesterone stabilizes tissue

Hormonal changes (e.g. menopause, cycle phase, contraceptives) may influence tendon injury risk
Training takeaway: Women experiencing peri/menopause or hormonal changes may need longer recovery windows & consistent strength training

Exclusive AMA: Managing Multiple Injuries / Heart Rate Discrepancies / Stitches / Rotating Shoes Oct 20, 2025

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Topics Covered

Managing Multiple Injuries (e.g., Plantar Fasciitis & PHT)

How to prioritize the most debilitating injury using key factors:
- Severity
- Duration
- Irritability
- Predictability
Why you should focus on “bang for your buck” exercises (e.g., deadlifts, hamstring curls, calf raises).
How to combine exercises to target multiple injuries efficiently (e.g., barefoot single-leg deadlifts).
The importance of progressive overload in rehab — not just maintaining bodyweight work.
How to stay active during flare-ups and make sure both injuries are improving week to week
Why Running Can Feel Easier Than Cycling (Despite a Higher Heart Rate)
How steady-state cardio explains why running can feel smoother than a variable spin class.
The impact of heat, humidity, and muscle groups used on perceived effort.
How familiarity with a movement can affect heart rate and effort perception.
The “central governor theory” — how your brain regulates fatigue and effort.
Brodie’s personal story: going from marathon runner to struggling to swim 50 meters, and how adaptation and calmness change everything.

What Causes Stitches — and Can You Stop Them?

Why side stitches remain somewhat mysterious despite many theories.
Possible causes:
- Fatigue or imbalance in trunk/core muscles
- Diaphragm displacement theories (including a strange but possibly effective breathing trick!)
Why core workouts the day before a run can trigger stitches — and what Brodie learned from experience.
An invitation for listeners to test and report back on the “left heel drop and exhale” technique.

Should You Rotate Your Running Shoes?

Difference between rotating the same model vs different brands and types.
How lighter and super shoes can improve performance — and when they can backfire.
Using shoes as tools: minimalist for speed and proprioception, stability shoes for recovery days.
The double-edged sword:
- Poor transitions = increased injury risk.
- Gradual adaptation = greater resilience and reduced overuse risk.
Why shoe variation can distribute load and lower repetitive stress when done properly.

Key Takeaways

Focus rehab on the most limiting injury first, and keep it progressive.
Familiarity plays a massive role in perceived exertion between different activities.
Side stitches may stem from muscle fatigue or diaphragm misalignment — and could respond to strategic breathing.
Rotating shoes can either reduce or increase injury risk — it depends entirely on how gradually you adapt to each type.

Q&A 2: Age & Performance, Achilles Injury Expectations, MRI Alternatives, Tendon Health & Stress Shielding Oct 13, 2025

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In this listener Q&A episode, Brodie dives into four fascinating research-backed topics that every runner should understand — from aging performance to tendon rehab science:

How running performance declines with age — and the key training interventions to slow it down
Recovery potential after Achilles tendon rupture or tendinopathy, with or without surgery
The true accuracy of MRI vs. CT scans for stress fractures and other running-related injuries
Whether isometric exercises after a run can strengthen tendons and reduce “stress shielding”

Episode Summary

In this “Ask Brodie Anything” edition, Brodie tackles questions from listeners covering performance longevity, injury recovery, and the science behind imaging and tendon adaptation.

🏃‍♂️ 1. Aging & Running Performance

Brodie unpacks the 2019 paper “The Physiology and Biomechanics of the Master’s Runner” by Rich Willy, revealing:

Performance decline typically begins around age 35, with VO₂ max dropping ~7% per decade.
Active runners experience slower declines due to training volume and intensity.
Step length decreases and cadence increases with age, while ankle power and tendon stiffness reduce, leading to slower speeds.
🧩 Key takeaways:
Maintain high-intensity interval sessions and training volume.
Add heavy resistance training (2–3x per week) and plyometrics to preserve tendon stiffness and bone density.
Use cross-training (ski erg, bike, rower) to build aerobic fitness while reducing joint stress.

🦶 2. Achilles Tendon Rupture: Can You Fully Recover?

Drawing from the 2016 World Congress on Sports Physical Therapy Consensus Statement, Brodie explains that:

Return-to-sport rates range from 55–90% after 1 year of rehab.
Surgical cases report 29–87% return, but recurrence rates remain high (27–44%).
Recovery depends on age, injury severity, and rehab adherence.
🧠 Brodie emphasizes that full recovery without pain or fear of re-injury is possible — but addressing psychological readiness is as vital as physical rehab.

🩻 3. MRI vs. CT for Stress Fractures

Brodie reviews a systematic review comparing imaging accuracy:

CT scans: Sensitivity 32–38%, Specificity 88–98% → great for confirming, poor for ruling out.
MRI: Sensitivity 68%, Specificity 99% → still the gold standard for stress fractures.
👉 Clinical takeaway: A CT scan can confirm, but a negative CT often still needs MRI.
Scans should be used only when clinically justified — chronic tendinopathies are best diagnosed via functional assessment, not imaging.

💪 4. Isometrics After Running: Useful or Overhyped?

Referencing tendon researcher Keith Baar, Brodie discusses “stress shielding” — when tendons redirect load away from damaged fibers.

Post-run isometrics (3×20–30s holds) can help load fatigued tendons more evenly.
But for true tendon remodeling, progressive heavy slow resistance remains essential.
Alternatives like “creep loading” and time-under-tension exercises can also reduce stress shielding — no need to be fatigued to gain benefits.

🧩 Key Takeaways

Stay strong as you age — resistance and high-intensity training slow decline.
Achilles rehab success depends on gradual loading, not just surgery.
MRI beats CT for stress fractures; be strategic about when to scan.
Isometrics help, but heavy slow load is still the cornerstone of tendon rehab.

📚 Resources Mentioned

Willy et al. (2019): The Physiology and Biomechanics of the Master’s Runner
2016 Consensus Statement on Return to Sport after Injury (World Congress in Sports Physical Therapy)
Diagnostic Accuracy of Imaging Modalities for Lower Extremity Stress Fractures
Keith Baar: Stress Shielding and Tendon Adaptation episode

Re-Run: Marathon PB tactics & strategy with Brian Hanley (Aug, 2021) Oct 06, 2025

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Marathon PB Tactics & Strategy with Brian Hanley

Most runners spend months focusing on training plans, mileage, and workouts… but when race day comes, they often just “wing it” when it comes to pacing. In this episode, we dive deep into the science and psychology of marathon and half marathon race strategy with Dr. Brian Hanley, senior lecturer in sport and exercise biomechanics at Leeds Beckett University.

Brian shares his expertise on why even the best training adaptations can be wasted without a smart pacing plan, and how recreational runners can use proven strategies to maximize performance, avoid blow-ups, and run smarter on race day.

🏃‍♂️ What You’ll Learn in This Episode

Why even pacing (or equal effort) is the gold standard—and why most runners get it wrong
How to balance physiology and psychology on race day to avoid starting too fast
The difference between pacing at the elite level vs. recreational running
How weather, terrain, and heat affect pacing—and practical ways to adapt
The role of pacers in reducing cognitive load and helping you stick to your plan
Why women often pace better than men in marathons
How to use training and shorter races to dial in your goal pace
The importance of self-reflection and avoiding the “fundamental attribution error” after a race

Latest Research: Cadence Updates, Running Frequency For Marathon Training, HIIT Workouts For Performance, Plantar Plate Injuries Sep 29, 2025

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In this episode of the Run Smarter Podcast, Brodie dives into the latest running research released over the past month. As always, the goal is to cut through the myths and confusion to bring you evidence-based strategies to improve your performance, prevent injury, and run smarter.

What You’ll Learn in This Episode 🏃‍♂️📚

Cadence & Injury Prevention
- A new systematic review on how running cadence influences biomechanics and injury risk.
- Why a 5–10% increase in cadence can reduce knee impact forces by ~20%.
- How cadence changes affect running economy, injury risk, and sustainability over time.
Training Volume & Marathon Performance
- Insights from the 2022 Boston Marathon survey.
- Why higher yearly training volume and more quality sessions (speed work) are linked to faster race times.
- How slightly reducing training frequency/volume in the 4 months before race day may improve results.
HIIT Frequency for Recreational Runners
- A six-week study comparing 1, 2, or 3 weekly HIIT sessions.
- Why two HIIT sessions per week seems to strike the best balance between adaptation, recovery, and adherence.
- The surprising improvements seen even with just one session per week.
Plantar Plate Injuries
- A narrative review on diagnosing this under-recognized but common source of forefoot pain.
- Key clinical tests (like the drawer test and toe purchase test) and why MRI remains the gold standard.
- How to distinguish plantar plate injuries from similar conditions such as Morton’s neuroma or stress fractures.

Q&A: Calf Tightness Troubleshooting, Introducing Speed vs Volume, Strength Training for Runners, Finding Motivation Post Marathon Sep 22, 2025

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On this Q&A episode of the Run Smarter Podcast, Brodie tackles a range of listener-submitted running questions—covering everything from calf pain management to the best time to reintroduce speed work during tendon rehab. Drawing from both research and clinical experience, he provides practical, evidence-based strategies you can apply directly to your training.

What You’ll Learn in This Episode

Calf Pain & Cadence Adjustments – Why increasing step rate can help, and what other factors (like load, recovery, and footwear) you need to balance for lasting relief.
Tendinopathy Rehab – Should you introduce speed workouts or back-to-back run days first? Brodie outlines safe progression strategies to avoid setbacks.
Strength Training for Runners – The four cornerstone exercises every runner should be doing, including recommended rep ranges and frequency for performance and injury prevention.
Post-Marathon Motivation – What to do after the high of race day wears off, how to reflect on your performance, and strategies to find your “next thing.”

Key Takeaways

Running injuries often come down to load vs. recovery balance. Tweaking cadence, training intensity, or footwear can shift stress away from vulnerable tissues.
In tendon rehab, symptom tolerance and gradual progressions are key—starting with strides before intervals.
When it comes to strength training, lifting heavy (safely) has the greatest impact on running performance.
After a big event like a marathon, self-reflection on what you loved (and what you didn’t) is the best guide to your next goal.

Sara's Rehab Success Story Sep 15, 2025

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In this episode, Brodie Sharpe sits down with Sara to share her inspiring journey of overcoming Proximal Hamstring Tendinopathy (PHT) after struggling with it for several years. Sara's story is filled with ups and downs, from navigating misdiagnoses and passive treatments to discovering the power of strength training and the mind-body connection. Whether you’re currently battling PHT or looking for guidance on chronic pain, this episode offers valuable insights and hope.

Episode Highlights:

00:00 – Introduction to today’s episode and Sara’s success story
00:33 – Background on Sara’s PHT journey and how it developed over the years
01:07 – Sara shares the onset of her symptoms dating back to 2009
02:34 – The chronic resurgence in 2017 and the role of life transitions
03:54 – Seeking treatment: from passive treatments to sports medicine
05:49 – Ineffective treatments: PRP, dry needling, and acupuncture
06:48 – Diagnosis of PHT and later gluteal tendinopathy
08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy
09:43 – The mental and emotional toll of chronic pain
10:41 – Finding Brodie’s podcast and beginning strength training
12:18 – The importance of slow, heavy progressive strength training in recovery
14:13 – Balancing treatment approaches and avoiding unnecessary interventions
16:29 – Returning to running: overcoming fear and rebuilding confidence
19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection
24:27 – The impact of personality traits on chronic pain and recovery
27:53 – How stress and responsibility play a role in pain persistence
31:36 – Understanding the emotional component of pain and its management
34:27 – Key strategies for overcoming hypervigilance and overanalysis
37:45 – How to shift treatment strategies when progress plateaus
41:02 – Sara’s current status: running again and symptom management
42:51 – Final advice for PHT sufferers and key takeaways

Key Takeaways:
✔ Passive treatments like PRP, dry needling, and injections may not provide long-term relief for PHT.
✔ Strength training, specifically slow, heavy progressive loading, is a crucial foundation for recovery.
✔ Addressing the mind-body connection can be a game-changer in managing chronic pain.
✔ Hypervigilance and fear of movement can perpetuate pain—learning to reframe these thoughts is essential.
✔ Recovery is a journey—adjusting your approach when progress stalls is key to success.
✔ Stress and personality traits (perfectionism, responsibility, self-criticism) can influence chronic pain.

Resources Mentioned:

Sara's email: sarashaff@gmail.com
Think Away Your Pain – David Schechter
Healing Back Pain – Dr. John Sarno
Emily's TMS Instagram
Dan’s YouTube Channel: Pain Free You

Increasing & Preserving Your Vo2 Max with Dr. Will Sep 08, 2025

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O₂ max is often thrown around as the holy grail of endurance performance—but how much does it really matter, and how can you train it effectively? In this episode, I’m joined by Dr. Will O’Connor, exercise physiologist, endurance coach, and experienced researcher, to break down the science, myths, and practical strategies behind VO₂ max.

We cover what VO₂ max actually measures, whether your Garmin or Coros watch is giving you reliable readings, and the key workouts proven to raise your aerobic ceiling. Will also shares valuable insights into how long it takes to lose fitness when you’re sidelined with injury, and why efficiency and running economy might matter more than the raw VO₂ number.

If you’ve ever worried about your fitness dropping during time off, or if you’re curious about how to truly get faster by training smarter, this is an episode you won’t want to miss.

What You’ll Learn in This Episode

What VO₂ max really represents and how it’s measured in a lab
Why running economy and fractional utilization matter more than a single number
How accurate VO₂ max data is from wearables like Garmin
Proven interval sessions to raise your aerobic ceiling
The difference between short, sharp efforts vs. 4-minute intervals (and when to use each)
How quickly fitness declines during injury or downtime
The importance of deciding: are you training or are you rehabbing?
Why performance—not your watch’s algorithm—is the true indicator of progress

Guest Bio – Dr. Will O’Connor
Will holds a PhD in Sport & Exercise Science, specializing in performance metabolism and physiology. With hundreds of VO₂ max tests under his belt, published research, and years of coaching endurance athletes, he brings a unique balance of scientific rigor and practical know-how. He also runs the Performance Advantage Podcast and creates evidence-based training content on his YouTube channel, helping runners and triathletes worldwide optimize performance.

Resources & Links

Connect with Will on YouTube: Dr. Will O’Connor
Visit his website: drwilloconnor.com

Re-Run: The Science & Practice of Running with Dr. Phil Hayes (July, 2021) Sep 01, 2025

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In this episode, Brodie chats with Dr. Phil Hayes — senior lecturer at Northumbria University, sports scientist, and highly experienced running coach — about his role as co-editor of The Science and Practice of Middle and Long-Distance Running. Phil’s academic expertise in exercise physiology and decades of coaching experience give him a unique perspective on bridging cutting-edge research with practical training wisdom.

What You’ll Learn in This Episode:

Behind the Book: How the project came about, Phil’s collaboration with Rich Blagrove, and why they felt a science-based resource for runners was missing from the market.
Physiology Insights: The limitations of purely metabolic models of performance and why neuromuscular factors and fatigue resistance are vital for understanding endurance.
Critical Speed Testing: How to use field-based protocols to estimate your maximum sustainable speed, set training zones, and guide performance predictions without a lab test.
Training Load Monitoring: Why mileage alone can be misleading, and how tools like session RPE, TRIMP scores, and workload ratios help prevent injury and manage progression.
Consistency Over Intensity: Why avoiding training spikes and maintaining a sustainable workload is key to long-term performance gains.
Strength & Conditioning: How targeted, year-round S&C work prevents injury, improves resilience, and supports running efficiency.
Structured Programming: Building both macro- and micro-level training structure to balance hard and easy sessions, and why logging your training is crucial.
Race Preparation: Adopting a “own the start line” mindset, using checklists, and practicing tapers before key events to refine your approach.
Tapering Principles: Reducing volume while maintaining intensity in the final weeks before a race, and why individual experimentation is essential.
Fundamentals First: How focusing on the basics—training structure, S&C, recovery, and balanced intensity—outperforms chasing “magic workouts.”

Latest Research: Bone Health, Hamstring Length, Negative Splits, Foam Rolling & Massage Guns on DOMS Aug 25, 2025

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In this month’s research breakdown, Brodie dives into four fascinating studies every runner should know about. From bone health and marathon pacing to hamstring flexibility and recovery tools, these findings reveal how science can help you train smarter and avoid common pitfalls.

What You’ll Learn in This Episode:

Bone Health in Distance Runners
Why running alone isn’t always enough for strong bones, and the crucial roles of nutrition, vitamin D, strength training, and recovery. Learn the red flags—like stress fractures and missed periods—that signal compromised bone health.
The Science of Negative Splits in Marathons
How running the second half faster than the first can preserve glycogen, improve thermoregulation, reduce cardiac drift, and even protect your biomechanics. Plus, practical training strategies to master pacing discipline.
Hamstring Flexibility & Performance
A small but insightful study shows how hamstring tightness may reduce quadriceps strength—but doesn’t necessarily affect speed or endurance. What this means for your strength balance, mobility work, and injury prevention.
Foam Rolling vs Massage Guns for DOMS
Which recovery tool actually works? Foam rolling improved muscle tone, elasticity, and stiffness faster than rest, but neither reduced soreness compared to doing nothing. Find out what this means for your post-run recovery routine.

Key Takeaways for Runners:

Fuel properly—low energy availability harms bone health.
Strength training twice a week boosts bone density and performance.
A slight negative split is often the optimal marathon pacing strategy.
Hamstring flexibility supports strength balance but doesn’t guarantee speed gains.
Foam rolling may help restore function, but don’t expect it to erase soreness.

The Bone Density Facts Every Runner Must Know with Steph Mundt Aug 18, 2025

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In this powerful conversation, Brodie Sharpe sits down with physical therapist, running coach, and lifelong runner Steph Mundt to explore her remarkable journey from repeated bone stress injuries and dangerously low bone density to becoming a stronger, healthier, and faster runner.

Steph opens up about her history with disordered eating, how Relative Energy Deficiency in Sport (RED-S) impacted her bone health, and the wake-up call that led her to overhaul her training and fueling strategies. She shares exactly what worked — from nutrition changes to targeted strength training and plyometrics — and why bone health should be on every runner’s radar, not just those who have experienced stress fractures.

Whether you’re looking to prevent injury, improve performance, or run for decades to come, this episode delivers science-backed strategies and inspiring lessons for all runners.

What You’ll Learn in This Episode

Steph’s early running journey and how a desire for speed led to under-fueling and multiple stress fractures
The truth about RED-S and its impact on hormones, recovery, and bone density
Why running alone is a poor bone-building stimulus (and what to do instead)
The specific strength training and plyometric exercises Steph used to rebuild her bone density
How often to train, and why timing matters for bone adaptation
Fueling strategies and key nutrients for strong bones
Why all runners — even those without bone health issues — should focus on building and maintaining bone strength
The mindset shift from chasing short-term PRs to prioritizing longevity and consistency in training

Links & Resources

Follow Steph on Instagram: @stephmundt.dpt
Steph’s Coaching & PT Services: Volante PT & Performance

Paper Review: Do Male & Female Tendons Heal Differently? Aug 11, 2025

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🧠 Episode Summary

In this episode, Brodie dives into a newly published paper titled “Female Tendons are from Venus and Male Tendons are from Mars: But Does it Matter for Tendon Health?” by Gerard McMahon and Jill Cook. The paper explores how male and female tendons differ in structure, adaptation, healing, and injury risk—and what it means for those dealing with tendinopathy.

🔍 What You’ll Learn

Key structural differences between male and female tendons (size, stiffness, collagen synthesis)
Why female tendons may stretch more but adapt less to training
How men and women respond differently to tendon rehab protocols
Surprising findings about pain, healing, and tendon blood flow
Whether injury prevention or rehab should differ based on sex

📌 Key Takeaways

Female tendons are more compliant, have lower stiffness, and show slower collagen production—even at rest.
Male tendons respond more favorably to traditional rehab (like eccentric loading), often reporting greater pain reduction and functional improvements.
Despite men experiencing more frequent tendon injuries in some data, women may be closer to their strain “danger zone” during exercise, possibly increasing injury risk.
Women may need longer rehab timelines, heavier resistance training (beyond just eccentrics), and closer attention to recovery, nutrition, and hormonal cycles.
Men should be cautious about overloading tendons due to higher force-generating capacity and should still progress gradually.

💡 For Runners With Tendinopathy

Don’t compare your progress to someone of the opposite sex—recovery is sex-specific.
Trust the process: healing may be happening at a microscopic level even if pain relief is slow.
Tailor your rehab by considering not just gender, but also age, training history, injury severity, and more.

Are You Really Running Slow Enough? with Zoe Sharpe (Re-Run: June, 2021) Aug 04, 2025

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To celebrate 400 episodes of the Run Smarter Podcast, Brodie brings on his sister Zoe for a heartfelt and relatable conversation about one of the most transformative shifts in her running journey: learning to truly slow down.

After years of red-lining every session, feeling fatigued, and struggling with motivation, Zoe had a revelation that changed everything. In this episode, she shares what triggered this shift, how removing the pressure of apps like Strava helped, and what it actually feels like to run slow enough to enjoy the process and stay consistent.

💡 Key Takeaways:

Slowing Down Can Speed You Up: Running slower than you think you “should” may be the key to unlocking consistency and long-term improvement.
Strava & Social Pressures: Public tracking apps can subconsciously push you into unsustainable efforts. Zoe ditched Strava and focused on how running felt rather than how it looked.
Enjoyment Fuels Consistency: For the first time, running became enjoyable — not a chore. Zoe looked forward to her runs instead of dreading them.
Signs You’re Running Too Hard:
- You constantly red-line
- You struggle to breathe or feel exhausted post-run
- You feel unmotivated to start your runs
Tips for Running Slow Enough:
- Try “embarrassingly slow” pace for recovery runs
- Sing a line of a song as a breathing test
- Focus on how your legs and breath feel, not your watch
- Finish feeling like you could do it again
The 80/20 Rule: About 80% of your weekly mileage should be at low intensity — slow enough to hold a conversation or feel relaxed throughout

🧠 Reflection Prompts:

Are you genuinely running slow enough on your easy days?
Do apps or social comparison affect your running intensity?
Would removing pressure improve your enjoyment and consistency?

Exclusive AMA: Post Illness - Running Muscle Healing - Injury Time Frames - Faster Marathons Jul 28, 2025

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Struggling with running during illness, lingering muscle pain, or training for a faster marathon? In this special Ask Me Anything episode, Brodie dives into listener-submitted questions to cover a range of critical topics—from when to return to training after a cold, to how long injuries actually take to heal, to strategies for a faster marathon.

🎧 What You'll Learn:

🔹 Running After Illness:

How to know when you're ready to return to training after a cold, flu, or COVID.
The role of heart rate variability in gauging recovery.
Brodie's personal recovery experience from COVID and his return-to-run strategy.
Practical illness recovery tips: breathwork, hydration, supplements, and more.

🔹 When Rest Isn’t Enough for Muscle Healing:

Why complete rest often delays recovery.
How early rehab exercises support healing and reduce dysfunction.
The “pain-rest-weakness” spiral and how to avoid it.
Step-by-step progressions for hamstring rehab.

🔹 Injury Recovery Timeframes:

Why Brodie avoids giving specific timelines for recovery.
The importance of physical benchmarks over time-based goals.
Key recovery factors: daily load, psychological mindset, treatment methods, and training mistakes.

🔹 Is Chronic Injury Harder to Heal?

The impact of long-term pain on your nervous system and mindset.
Why recovery is still possible—even after years of dealing with injury.

🔹 Marathon Performance Boosters (Beyond Mileage):

Strength training (and how heavy you really need to lift)
Pacing strategy (even or negative splits for optimal results)
Fueling & hydration (don’t wait until race day to figure it out)
Recovery strategy (why sleep is your best performance tool)
Footwear (how super shoes like Vaporfly affect performance)

Exploring the Impact of Vitamin D on Tendon Health Jul 21, 2025

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In this episode, Brodie explores the latest research on vitamin D and its role in tendon health, diving into a 2024 comprehensive review that examines both cell-based and animal studies. You’ll learn how vitamin D influences tendon healing, inflammation, and collagen production—and how low levels could delay your recovery. Plus, Brodie shares practical advice on vitamin D testing, optimal levels, sun exposure, supplementation, and the potential role of vitamin K2.

🧠 What You'll Learn:

How tendons respond to training and stress via collagen synthesis
Why vitamin D is like a “site manager” during tendon repair
The difference between in vitro (lab) and in vivo (animal) studies
What research shows about vitamin D deficiency and tendon healing
The importance of maintaining adequate vitamin D levels (and what’s considered optimal)
Whether supplementation is necessary—and how to combine it with vitamin K2

🧪 Research Highlight:

Study: Exploring the Impact of Vitamin D on Tendon Health: A Comprehensive Review (2024)

14 studies analyzed: 5 in vitro, 9 in vivo (mostly animal models)
Key takeaway: Vitamin D deficiency may impair tendon healing and increase re-injury risk

🛠️ Practical Takeaways:

Ask your GP for a 25-hydroxyvitamin D blood test
Aim for blood levels between 75–125 nmol/L for optimal musculoskeletal health
Get sun exposure for 10–30 mins/day (arms and legs, mid-morning or afternoon)
Include dietary sources like fatty fish, egg yolks, and fortified foods
Supplement with 1,000–2,000 IU/day if needed; higher doses may require supervision
If supplementing long-term, consider pairing vitamin D with vitamin K2 to support bone health and calcium balance

🎯 Ideal For:

Runners and athletes recovering from tendinopathy
People looking to optimize tendon repair and performance
Anyone curious about the role of micronutrients in injury recovery

Searching For The Perfect Running Form with Gustavo Leporace Jul 14, 2025

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In this mind-expanding episode, I’m joined by sports scientist and biomechanics researcher Gustavo Leporace, who unpacks the findings from his newly published paper:

“The Search for the Holy Grail of Running Biomechanics – Is There an Ideal Movement Profile for Minimizing Mechanical Overload?”

https://journals.sagepub.com/eprint/PZ8SVIXH7GSZI7YPTJVQ/full
We discuss:

🏃‍♂️ Why no single “perfect” running form exists
📊 How machine learning revealed 5 distinct running profiles based on load patterns
⚖️ The difference between peak vs. cumulative mechanical load—and why it matters
🧬 Variables like cadence, duty factor, vertical stiffness, and movement smoothness
🔄 When changing your running technique can help (and when it can backfire)
🔍 Why injury rehab should first focus on load management before movement retraining

📚 Mentioned Resources
🎥 YouTube explainer video of the 5 running profiles

How Safe is Exercise while Fasting? with Kira Sutherland (Re-Run: May, 2021) Jul 07, 2025

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Is it safe to exercise while fasting? What if you're a recreational runner? A woman? Or trying to lose weight?

In this episode, I’m joined by the brilliant Kira Sutherland, a naturopath and sports nutritionist with over 25 years of clinical experience and a deep passion for endurance sports. Together, we unravel the science (and myths) behind fasting and athletic performance.

Kira shares practical, evidence-informed insights about:

🕒 The different types of fasting (intermittent, dry, Ramadan, fasted training)
💪 How fasted exercise influences fat adaptation, performance, and recovery
⚠️ Common mistakes athletes make with fasted training
👩‍🦰 Why women respond differently to fasting than men (and what to do about it)
🍽 The truth about post-exercise eating windows and what matters most
🧠 Why the body’s natural rhythms may matter more than your fasting schedule
📆 How often and when runners should fast depending on their goals

Whether you're curious about using fasting for performance, longevity, gut health, or fat loss — this episode will help you understand how to do it safely, effectively, and in sync with your body.

Latest Injury Prevention Research: Asymmetry, Strength, Flexibility, & Shoes Jun 30, 2025

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In this episode, Brodie dives into three new studies aimed at helping runners prevent injury and understand how tech and biomechanics affect performance. Whether you're a recreational runner or an aspiring marathoner, these findings offer practical, science-backed takeaways.

Featured Studies & Key Insights

Asymmetry & Bone Stress Injuries

Study Title: Can biomechanical variables and asymmetry predict bone stress injuries in collegiate distance runners?

✅ Key Finding: Even small left-to-right asymmetries may increase injury risk — particularly for female runners.
🧍‍♂️ Implication: Asymmetry under 10% was still meaningful in injury prediction. Don’t ignore minor imbalances in cadence, step length, or ground reaction force.
🧠 Tip: Wearables that track contact time or vertical oscillation may help identify early imbalances before pain begins.

Strength & Flexibility Self-Assessments for Marathoners

Study Title: Strength and Flexibility Self-Assessment and Subsequent Training Injuries Among Recreational Runners of the NYC Marathon

✅ Key Finding: The single-leg glute bridge was the only test significantly associated with injury risk.
❌ Flexibility tests (sit & reach, quad stretch) and other strength tests (planks, heel raises, push-ups) had no predictive value.
🏠 DIY Test: If you can’t hold a single-leg glute bridge for >20 seconds on your weaker side, your injury risk may be higher.

Super Shoes & Injury Risk

Study Title: Technology Advanced Running Shoes Reduce Biomechanical Factors of Running-Related Injury Risk

👟 Super shoes (like Nike Alphafly) encouraged mid/forefoot striking without increasing joint or muscle strain.
✅ They reduced load on key areas like the ankle joint, soleus, and peroneus longus.
❗️Minimalist shoes, on the other hand, tripled ankle joint forces and heavily loaded the calf and foot — a risk for Achilles and metatarsal injuries.
⚠️ Caution: Transition slowly into super shoes or minimalist footwear. Your body needs time to adapt to new mechanics.

Practical Takeaways for Runners

Monitor asymmetries using wearables or self-awareness — don’t wait for pain.
Use the glute bridge hold as a simple strength test at home. Aim for >20 seconds on both sides.
Super shoes aren’t just for speed — they may actually help with injury prevention, especially for habitual forefoot strikers.
Avoid going cold turkey into minimalist shoes unless you're conditioned for it.

📚 Want to Go Deeper?

🔍 All referenced studies are stored in the Run Smarter Research Database — accessible for just $8.99/month.
💬 Plus, get access to the Run Smarter AI Assistant, which answers your running questions based on podcast episodes, papers, and course content.

👉 Click here to explore membership options

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Keto, Carbs, and Running Reality with Prof Louise Burke Jun 23, 2025

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In this episode of the Run Smarter Podcast, Brodie sits down with world-renowned sports dietitian and researcher Professor Louise Burke to clear the air on one of the most debated topics in endurance sport: low-carb vs high-carb diets.

After receiving listener pushback from a previous episode on low-carb nutrition, Brodie brings in Louise — who has decades of elite-level experience and research — to explore:

The theory behind fat-adaptation and low-carb, high-fat diets
Whether the science supports keto for endurance performance
The trade-offs between fuel efficiency, oxygen use, and high-intensity output
What recreational runners should consider when planning their fueling strategies

Louise also shares:

When keto may be appropriate (hint: not for everyone!)
How to train your gut to tolerate more carbs
The dangers of extreme diet restriction
Why individual response should guide your nutrition plan
Her concerns around misinformation, particularly in female athlete nutrition

🧠 Key Takeaways:

Yes, keto increases fat burning, but it can impair high-intensity performance due to reduced oxygen efficiency.
Carb periodisation—adjusting intake based on session intensity—is a smart strategy for most runners.
Carbohydrate source and quality matter just as much as quantity.
Training the gut is essential if you're increasing carb intake for race day.
Avoid extreme rigidity in diets. Nutrient density, food range, and enjoyment are critical for long-term success.

💬 Quotes to Remember:

“It’s not about choosing sides — it’s about choosing the right strategy for your sport, goals, and physiology.”“Everyone’s an expert in nutrition… because everyone eats. But not everyone interprets the science correctly.”

Follow Prof Louise Burke on Twitter (X)

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Q&A: Long Run Fueling, Barefoot Running Risks, Shin Splint Management, and Tendon vs Muscle Rehab Jun 16, 2025

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In this listener Q&A episode, Brodie tackles a wide range of questions from the Run Smarter community. From race-day fueling strategies and minimalist footwear to the nuances of tendon vs muscle rehab, this episode delivers practical, evidence-based advice to help you train smarter and reduce your injury risk.

❓ Questions Answered in This Episode:

What’s the optimal fueling strategy for long runs and race day?
How can I avoid calf cramps and “hitting the wall” after 32km?
Is it okay to strength train the day before a speed session?
What shoe or biomechanical adjustments can help with medial tibial stress syndrome?
Are ketone supplements worth the investment for performance or recovery?
Why do I only get sit-bone pain when running hills?
How can I safely find my upper weekly mileage limit?
What are the pros, cons, and research on barefoot running and Vibram shoes?
Are youth runners more prone to injuries due to early specialization?
How does tendon rehab differ from muscle rehab—and why do tendon injuries linger?

🧠 Key Lessons:

Carb fueling: Aim for 60–90g of carbs per hour during long races; train your gut beforehand.
Cramping prevention: Hydration must include electrolytes, not just water.
Strength & speed: Don’t compromise quality—if you notice performance drop-offs, rearrange your training week.
Barefoot shoes: They offer benefits but come with a very narrow margin for error and higher overload risk.
Injury rehab: Tendon injuries often linger due to stress shielding and require different loading strategies than muscles.

✅ Practical Takeaways:

Test fueling and hydration strategies during training, not on race day.
Consider cadence, step width, and load distribution when dealing with shin splints.
Use shoes as tools: rotate between minimalist and supportive footwear depending on recovery needs.
Vary youth training loads and encourage multi-sport participation for injury prevention.
Tendons need slow, progressive loading and may not respond to typical muscle rehab protocols.

💬 Quote to Remember:

“A part of training should be exploring your limits and learning from them—just don’t wait until injury forces the lesson.”

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Q&A Beetroot Ban, Shoe Rotation, Hip Drop and Peptides Explained Jun 09, 2025

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In this listener Q&A episode, Brodie answers your submitted questions on a range of running topics—from biomechanics and nutrition to recovery strategies and age-related changes in performance. Packed with science-backed insights and practical takeaways, this is part one of a two-part Q&A series.

🔍 What’s Covered in This Episode:

🥤 Is Beetroot a Performance Enhancer?

A listener asks why WADA might ban beetroot supplements like caffeine.
Brodie turns to the Run Smarter AI Assistant for research-backed answers.
Find out how beetroot may impact muscle recovery, oxidative stress, and strength post-race.

🦶 Asymmetrical Foot Position in Swing Phase

What to do if one foot points down and the other points outward while running.
When to ignore it and when to address it with assessments, strength/mobility work, or conscious retraining.

👟 Should You Rotate Running Shoes?

A review of a 22-week prospective study: Runners who used multiple shoe types had a 39% lower injury risk.
Learn how shoe variety changes loading patterns to potentially prevent injury.
Plus: How to safely transition into a new pair.

💪 Can I Add More Strength Training If I’m Time Poor?

Listener Ben wants to fit more upper body strength work into an already full week.
Brodie shares how to superset exercises for efficiency and recommends a push–pull split over two sessions.

⏱️ “I Used to Run a 41-Minute 10K... Now Everything Feels Hard”

Emma is struggling after a major performance decline post-relocation and age-related changes.
Brodie dives into how menopause, environmental factors, training intensity, and aging physiology may all play a role—and what to do about it.

🍑 What Causes Hip Drop?

Lindy asks about excessive hip drop and how to correct it.
Brodie breaks down biomechanics, contributing factors (like cadence and strength), and specific glute medius exercises (hip hikes, crab walks, jump rope drills).

🧬 BPC-157: The “Healing Peptide” – Is It Legit?

Listener Scott asks if BPC-157 is worth exploring for tendon healing.
Brodie consults tendon rehab expert Dr. Alex Nelson, who shares a cautious perspective: mostly animal studies, inconsistent results, and many unknowns.

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Running is Rehab: When doing is the fixing with Greg Lehman (Re-Run: May, 2021) Jun 02, 2025

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Episode 391 – Running is Rehab: When Doing is the Fixing with Greg Lehman

Is complete rest the answer to running injuries? Or is movement—specifically running—itself the medicine?

In this powerful episode, I’m joined by Greg Lehman, renowned physiotherapist, biomechanist, and educator, to challenge long-standing rehab dogmas. We dive into why running itself should often be the primary rehab tool and how to safely navigate pain, fear, and flare-ups on your return to running.

Whether you're dealing with a stubborn tendon, recovering from a muscle strain, or stuck in the fear loop of re-injury, this conversation will shift your mindset and offer practical strategies you can use immediately.

🎯 In This Episode, You'll Learn:

Why "running is rehab" and what that really means
How to reframe pain and symptoms as part of the recovery journey
Why many runners are told to stop running unnecessarily
How to use pain intelligently (yes, you can run with some pain)
The truth about muscle imbalances and faulty running form
When to reintroduce hills, speedwork, or doubles
Why the 10% rule may be flawed—and what to do instead
How to know if you're progressing or pushing too far

👤 About Greg Lehman

Greg is a Canadian physiotherapist, chiropractor, and strength & conditioning specialist with a Master’s in Biomechanics. He teaches internationally on pain, rehab, and movement—blending science with practical application. Greg is well known for his humorous, evidence-based takes on rehab myths and frequently posts on Twitter.

🕒 Episode Highlights & Timestamps:

00:00 – Welcome and intro to Greg Lehman
04:12 – What does “Running is Rehab” actually mean?
08:36 – Should you have to “earn the right to run”?
12:44 – When running should be your primary rehab tool
18:40 – The risks of rest: deconditioning, fear, and setbacks
23:30 – Pain, hypervigilance & learning to run with discomfort
29:40 – How to know when running is too painful
36:55 – The role (and limits) of strength work in running rehab
43:00 – Advice on speedwork, hills, and returning to higher mileage
52:22 – Do braces, tape, or orthotics help with return to run?
56:20 – Debunking poor form & muscle imbalance fears
01:00:10 – Should you still follow the 10% rule?
01:03:30 – Closing advice: Be flexible. Progress isn't always linear.

💬 Quotes to Remember

“The best way to get better at running is… running.” – Greg Lehman
“Pain is okay. We just need to poke the bear—don’t hump the shit out of it.”
“You don’t have to be 100% pain-free to start running again.”

You can find Greg's website, twitter & instagram here along with his website on OA for runners.

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Latest Research: Forefoot Risks / Cadence vs. Knee Load / Groin Pain Breakthrough / Deadly Trail Running Truths May 26, 2025

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🧠 What You’ll Learn in This Episode:

Join Brodie as he breaks down the latest running research from May 2025, giving you science-backed insights to run smarter, reduce injury risk, and boost performance. In this episode, you’ll explore:

📌 Featured Research Summaries:

1. Biomechanical Strategies to Improve Running

How increasing your cadence by 10% can reduce knee pain — especially patellofemoral pain.
Why combining cadence, footwear (lower heel drop), and orthoses yields the best biomechanical results.
Why cadence alone might be the most powerful, accessible change you can make.

2. Foot Strike & Tibial Loading

Forefoot striking increases tibial stress by 15–16%—why this matters for runners with a history of shin splints or stress fractures.
How exaggerating a heel strike decreased tibial load—especially useful for runners recovering from bone stress injuries.
Don’t be fooled by impact forces: internal loading tells a more important story.

3. Diagnosing Iliopsoas Tendinopathy

A new test (the HEC Test) combining hip flexion + external rotation had a 94% sensitivity and 88% specificity.
Why this figure-4 movement is now one of the best clinical tools for groin pain.
How a guided injection was used to confirm accuracy — and what this means for runners with chronic hip pain.

4. Trail Running Safety Insights

Based on real-world fatal incidents reported in the news.
Top causes of death: hypothermia, cardiac arrest, and falls.
Actionable tips for recreational trail runners:
- Plan your route and let someone know.
- Bring layers and an emergency blanket — even for short runs.
- Use a GPS tracker and whistle.
- Know the symptoms of heatstroke and hyponatremia.

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Sara's Running Injury Success Story May 19, 2025

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In this episode, Brodie Sharpe sits down with Sara to share her inspiring journey of overcoming Proximal Hamstring Tendinopathy (PHT) after struggling with it for several years. Sara's story is filled with ups and downs, from navigating misdiagnoses and passive treatments to discovering the power of strength training and the mind-body connection. Whether you’re currently battling PHT or looking for guidance on chronic pain, this episode offers valuable insights and hope.

Episode Highlights:

00:00 – Introduction to today’s episode and Sara’s success story
00:33 – Background on Sara’s PHT journey and how it developed over the years
01:07 – Sara shares the onset of her symptoms dating back to 2009
02:34 – The chronic resurgence in 2017 and the role of life transitions
03:54 – Seeking treatment: from passive treatments to sports medicine
05:49 – Ineffective treatments: PRP, dry needling, and acupuncture
06:48 – Diagnosis of PHT and later gluteal tendinopathy
08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy
09:43 – The mental and emotional toll of chronic pain
10:41 – Finding Brodie’s podcast and beginning strength training
12:18 – The importance of slow, heavy progressive strength training in recovery
14:13 – Balancing treatment approaches and avoiding unnecessary interventions
16:29 – Returning to running: overcoming fear and rebuilding confidence
19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection
24:27 – The impact of personality traits on chronic pain and recovery
27:53 – How stress and responsibility play a role in pain persistence
31:36 – Understanding the emotional component of pain and its management
34:27 – Key strategies for overcoming hypervigilance and overanalysis
37:45 – How to shift treatment strategies when progress plateaus
41:02 – Sara’s current status: running again and symptom management
42:51 – Final advice for PHT sufferers and key takeaways

Key Takeaways:
✔ Passive treatments like PRP, dry needling, and injections may not provide long-term relief for PHT.
✔ Strength training, specifically slow, heavy progressive loading, is a crucial foundation for recovery.
✔ Addressing the mind-body connection can be a game-changer in managing chronic pain.
✔ Hypervigilance and fear of movement can perpetuate pain—learning to reframe these thoughts is essential.
✔ Recovery is a journey—adjusting your approach when progress stalls is key to success.
✔ Stress and personality traits (perfectionism, responsibility, self-criticism) can influence chronic pain.

Resources Mentioned:

Sara's email: sarashaff@gmail.com
Think Away Your Pain – David Schechter
Healing Back Pain – Dr. John Sarno
Emily's TMS Instagram
Dan’s YouTube Channel: Pain Free You

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The Role of Nutrition On Injuries, Pain & Recovery with Dr Ian Seels May 12, 2025

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Guest: Dr. Ian Seels | Specialist Musculoskeletal Physiotherapist

🧠 Episode Summary

In this thought-provoking episode, Brodie chats with Dr. Ian Seels, a private musculoskeletal physiotherapist with over 35 years of experience and a co-author of the paper The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review. Together, they explore the emerging science behind how diet influences inflammation, pain, and injury recovery—with a particular focus on what this means for recreational runners.

If you're battling persistent niggles, chronic tendon pain, or just want to run pain-free into your later years, this episode offers a fresh perspective you might not have considered: what you eat could be the missing link in your recovery journey.

🔍 What You’ll Learn

Why inflammation matters more than weight when it comes to injury and pain
How a high-carb Western diet may be quietly sabotaging your recovery
The 3 pillars of "active management" for injury: mechanical, mental, and metabolic
The basics of an anti-inflammatory diet (very low carb, high fat, moderate protein)
The difference between nutritional ketosis vs. metabolic acidosis
How to train your body to burn fat instead of carbs for endurance
Simple ways to reduce oxidative stress and support your gut health
Why omega-3 to omega-6 balance is critical for joint and tendon health
Label-reading tips that might surprise even the most health-conscious runners
Whether CRP and ketone testing is worth doing to track inflammation

🧪 Practical Takeaways for Runners

A 4–6 week anti-inflammatory diet “trial” could help reduce pain and improve energy
Reducing processed foods and increasing healthy fats can shift you into a less inflamed state
Berries, leafy greens, herbs, and spices are powerful sources of antioxidants
Ketone testing can “gamify” your dietary changes and provide real-time feedback
Omega-3s from oily fish, grass-fed meats, and free-range eggs support healing

🛠️ Resources Mentioned

📄 Paper: The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review
📺 YouTube: Diet, Health and the Wisdom of Crowds (2018)
🌐 LowCarbDownUnder.com.au – A go-to hub for evidence-based low-carb/keto nutrition

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Safe Weight-loss Methods for Runners with Dr. Nick Fuller (Re-Run: April, 2021) May 05, 2025

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🎙️ The Safest Way for Runners to Lose Weight (w/ Dr. Nick Fuller)
Run Smarter Podcast

Are you running to lose weight but finding the kilos just won’t budge—or worse, keep creeping back on? In this mind-opening episode, I sit down with Dr. Nick Fuller, obesity researcher, former elite hurdler, and creator of the Interval Weight Loss (IWL) program, to expose why most diets fail and how runners can finally lose weight sustainably—without wrecking their metabolism.

🏃‍♂️ What We Cover:

Why your body fights back when you diet (hint: it’s not about willpower)
The shocking science behind rapid weight loss and long-term weight gain
How to prevent injury while losing weight as a runner
Why carbs aren’t the enemy—and how cutting them can backfire
The 6-step Interval Weight Loss approach (with practical, runner-friendly tips)
Patron-submitted questions on fasting, sugar cravings, and weight loss after 40

🧠 Takeaway for Runners:
You don’t need fad diets, extreme calorie cuts, or guilt-inducing weigh-ins. You need to understand how your biology works—so you can train smarter and manage your weight without sabotaging your performance or long-term health.

Lastly, we answer your patron questions around age differences & diet, intermittent fasting approaches and whether the focus should be around 'living healthy' rather than 'weight loss'.

Head to https://www.intervalweightloss.com.au/ to learn more or follow their twitter, facebook, instagram & YouTube

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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Latest Research: Insights into Shin Splints / Ways to Reduce Injury Risk / Sprint Training on Running Economy Apr 28, 2025

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📌 Episode Summary:

Welcome back, Run Smarter Scholars! In this special research roundup episode, Brodie dives into three fascinating new studies released in April that could change the way you train, recover, and stay injury-free. Recording from a beachside getaway, Brodie filters through over a dozen newly published papers and handpicks the most actionable and interesting ones for runners like you.

📚 Papers Covered:

1. Shin Splints: A Closer Look

Medial Tibial Stress Syndrome: A Scoping Review

Shin splints may be the early stage of tibial stress fractures.
Risk factors include high BMI, poor hip strength, excessive pronation, and prior injury history.
Overuse and excessive soleus muscle activation play key roles.
Treatment strategies include hip strengthening, gait retraining, arch support trials, and gradual return to load with walk-run programs.

🧠 Takeaway: Don’t ignore shin splints—they're an early warning sign. Address hip control, pronation, and running loads to stay ahead of injury.

2. Injury Prevention Strategies in Runners

Running-Centred Injury Prevention Support: A Scoping Review

Most injury prevention programs fail unless supervised.
Effective strategies include:
- ✅ Strength training (especially supervised)
- ✅ Gait retraining with feedback
- ✅ Recovery education (sleep, stress, rest days)
- ✅ Coach or group support
Runners prefer passive tools (e.g., shoe changes), even if less effective.

💡 Practical Tip: Build a multifactorial plan tailored to your injury history, training volume, biomechanics, and personal preferences.

3. Sprint Training Boosts Running Economy

The Effects of Intermittent Sprint Training on Running Economy and Leg Stiffness in Highly Trained Runners

12-week protocol: just 1 sprint session per week
Results:
- 💨 68% improved running economy
- 💪 12–17% increase in leg stiffness
- 🔄 Less vertical movement = greater efficiency
- 🧠 Benefits driven by neuromuscular adaptations, not cardio alone
- 👟 Improvements seen across genders and ages

🚀 Actionable Insight: Sprinting once a week can enhance your economy—even if you're already highly trained.

🔍 Bonus Research in the AI Library (April Folder)

If you're subscribed to the Run Smarter AI Assistant, head to the April folder to explore even more papers Brodie didn't cover in full, including:

💉 PRP for Achilles tendinopathy
🧠 Psychological traits of multi-marathoners
🦵 Return-to-sport protocols for PHT
👣 Biomechanics: cadence, footwear & orthotics
🧬 Molecular signaling in tendinopathy
🍽️ Personalized nutrition for elite performance

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Refuting Gluteal Tendinopathy Myths with Alison Grimaldi Apr 21, 2025

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Today, we're joined by internationally renowned physiotherapist, researcher, and hip guru, Dr. Alison Grimaldi, to tackle one of the most misunderstood running-related injuries: gluteal tendinopathy.

Alison joins Brodie to dismantle outdated myths, clarify diagnoses, and break down exactly what runners should (and shouldn't) do if dealing with this lateral hip condition.

🧠 What You'll Learn:

✅ What gluteal tendinopathy is and how it presents
❌ Why you shouldn’t rely on imaging for diagnosis or treatment decisions
🚫 The truth about ITB stretches, clamshells, and corticosteroid injections
🏋️‍♀️ The exercises that actually work — including progressive loading and isometrics
🔁 Key biomechanical contributors like crossover step width and pelvic drop
🛏️ Lifestyle strategies to reduce aggravation (sleeping positions, sitting habits, running terrain)
🧬 Why partial tendon tears don’t mean you’re doomed (and rarely require surgery)

🛠 Practical Takeaways:

Diagnosis Tip: The combination of pain on palpation + 30-second single-leg stance test = 99% diagnostic accuracy.
Rehab Advice: Build tendon tolerance with progressive strength work — clamshells won’t cut it!
Avoid Pitfalls: Passive treatments (like steroid injections or repeated stretching) often delay recovery.
Movement Fixes: Widen step width, increase cadence, and avoid road cambers if they aggravate your symptoms.

🔗 Resources Mentioned:

Dr. Alison Grimaldi’s website & self-help course: https://dralisongrimaldi.com/online-courses/
Gluteal Tendinopathy Masterclass paper (Musculoskeletal Science and Practice, 2023)

👩‍⚕️ About Dr. Alison Grimaldi:

With 30+ years in clinical practice and a PhD in hip rehabilitation, Alison is a leader in hip research and physio education. She teaches worldwide and has developed evidence-based rehab programs for both professionals and the general public.

Follow her on social media:
📸 Instagram: @dralisongrimaldi
Website: https://dralisongrimaldi.com/

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- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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Optimizing Nutrition for Performance & Rehab with Jordi Sullivan Apr 14, 2025

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Optimal Nutrition for Tendon Recovery with Jordi Sullivan

📍 Episode Summary:
In this episode, Brodie is joined by sports dietitian Jordi Sullivan, founder of The Fight Dietitian, to unpack one of the most overlooked aspects of injury rehab: nutrition. While the conversation begins with general performance nutrition, the focus soon shifts to actionable strategies for tendon recovery.

Jordi shares his evidence-based, no-nonsense advice on calories, macronutrients, micronutrients, and supplements, while offering simple frameworks to help injured athletes support healing and stay on track with their rehab goals.

🧠 What You’ll Learn:

Why calorie intake is essential—especially during injury
How to calculate protein needs and why it's vital for tissue repair
A breakdown of carbs and fats: their role in recovery and daily fueling
How to spot signs of under-fuelling, both short- and long-term
When (and if) supplements like collagen, vitamin D, and protein powders are worth using
How to keep nutrition simple without sacrificing results
What recreational runners can learn from elite athlete routines—without overdoing it
The “factory” analogy to understand how your body uses food to heal

👤 Guest Bio:

Jordi Sullivan is a qualified dietitian with a Master's in Dietetics and a background in exercise and nutrition science. He works with a wide range of athletes including combat sport professionals, endurance runners, and team sport athletes. Through The Fight Dietitian, Jordi and his team specialize in helping athletes optimize performance, recovery, and injury resilience using practical, science-backed nutrition.

📌 Resources & Links:

🌐 Visit The Fight Dietitian Website
🌐 Website 'PDF Guides & Courses'
📸 Follow Jordi: @the_fightdietitian
📸 Follow Lauren (Endurance Specialist): @thexfitdietitian

💬 Key Quotes:

"If you’re under-fuelling long-term, your body starts shutting down systems it can’t afford to run. That includes your bones, immune system, and even your mood." – Jordi Sullivan"Supplements should supplement your diet—not replace a poor one. Start with food first." – Jordi Sullivan

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- & Ways to Work with Brodie 🤝👟
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Stress Fractures & Bone Health with Belinda Beck (Re-run: Mar 2021) Apr 07, 2025

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Belinda Beck is a Professor in the school of allied health services at Griffith University. She has been involved in bone health research for 20 years and published over 100 research papers.

Today, we discuss stress fractures and bone health. We start with the adolescent population and why diet, bone loading & peak bone mass is so important in this population. Secondly, Belinda dives into symptoms, risks, causes and treatment of stress fractures. Lastly, we talk about the masters runner and aging populations. What is the best approach for the treatment and management of bone conditions such as osteoporosis?

Click here to head to the bone clinic
You can also find the bone clinic on facebook

Check out some previous podcast episode:
Avoiding & Managing Stress Fractures
The hidden dangers of RED-S with Isobel Ross

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- & Ways to Work with Brodie 🤝👟
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Latest Research: Healing Degenerative Tendons / Timing of Nutrition in Marathons / Smartwatches Predicting Performance Mar 31, 2025

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🧠 Episode Summary:

In this jam-packed episode, Brodie dives into the latest running research added to the Run Smarter database for March 2025. From tendon rehab protocols to marathon fueling strategies and smartwatch accuracy, you'll walk away with practical takeaways and cutting-edge insights to train and rehab smarter.

🔍 Featured Research Papers:

Stress Relaxation & Nutrition in Patellar Tendinopathy (Keith Barr, 2019)
- Explores how combining gelatin + vitamin C with isometric loading can heal even severe degenerative tendons.
- Case study of an NBA player with 50% degenerative patellar tendon—healed to normal MRI status after 18 months.
- Practical rehab protocol: Heavy isometrics (leg extensions, leg press, Spanish squats) + 15g gelatin + 225mg Vitamin C, taken 1 hour before.
- Key concept: Stress relaxation allows load to reach the injured part of the tendon.
Nutrition Timing & Marathon Performance
- Examines how pre-, during-, and post-race fueling impacts finish times.
- Top performers consumed 30–60g of carbs per hour (those closer to 60g performed best).
- Having a nutrition plan, especially one guided by a dietitian, correlated with faster times.
- Surprisingly, pre-race caffeine, carbs, and fluid intake didn’t significantly affect finish time.
- Overhydration linked to slower finishes—individualize hydration plans!
Smartwatch Accuracy for Predicting Performance (Huawei GT Runner Study)
- Watches accurately predicted marathon times within 3% error margin based on 5K/10K/HM times.
- Great alternative to expensive lab VO2 max or lactate threshold tests.
- Encouraging for recreational runners looking to track and plan training more effectively.

🏃 Key Takeaways for Runners:

Tendon Rehab: Healing degenerative tendon is possible—target it with specific loading + nutrition.
Race Day Fueling: Practice your carb intake in training and aim for 60–90g/hr during long races.
Hydration: Don’t overdo fluids—tailor to sweat rate and environmental conditions.
Tech Insights: Smartwatches can be surprisingly accurate in predicting race performances—use that data!

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

The Right Strength Training to Improve Fatigued Running with Michele Zanini Mar 26, 2025

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In this episode of the Run Smarter Podcast, Brodie sits down with researcher and lecturer Dr. Michele Zanini to discuss his groundbreaking new study: "Strength Training Improves Running Economy Durability and Fatigued High Intensity Performance in Well-Trained Male Runners."

We dive into what durability actually means in a running context, why it matters, and how strength training—done the right way—can help you maintain performance under fatigue and finish your races stronger.

🔍 Topics Covered:

Why Dr. Zanini designed this study and the research gaps it aimed to fill
The concept of running economy durability and how it differs from standard running economy
How the study was structured and what made it unique
Detailed breakdown of the strength training protocol:
- 10-week program, 2x/week
- Exercises: back squats, single-leg press, isometric calf raises, plyometric drills
- Progressive overload and focus on intent (explosive effort)
Key results:
- 35% improvement in time-to-exhaustion at 95% VO2max
- Significant gains in running economy under fatigue
- No change in economy in a fresh state—why this might be the case
Practical implications for recreational runners
Strength training tips to optimize durability and late-race performance
Additional insights on how female and recreational runners might respond to similar training

📌 Key Takeaways for Runners:

Strength training doesn’t just help with injury prevention—it can enhance fatigue resistance.
Running economy improvements may be more visible during fatigue, especially for well-trained runners.
Strength protocols should include progressive loading, low reps with high intent, and strategic plyometrics.
Even without fancy lab equipment, runners can apply these training principles and see real-world performance gains.

Follow Michele on:
X @MicZanini
BlueSky @mzaniniphysiology.bsky.social
LinkedIn

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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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Moira’s Chronic Injury Success Story Mar 17, 2025

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In this episode of the Run Smarter Podcast, Brodie sits down with Moira, a dedicated endurance athlete and physical therapist, to discuss her long and challenging battle with chronic injury. What started as a suspected stress fracture turned into a frustrating cycle of pain, conflicting diagnoses, and psychological hurdles. Moira shares her journey of setbacks, self-reflection, and ultimately, breakthrough moments that led her back to running. Her story highlights the importance of understanding pain science, overcoming fear of movement, and following a structured, gradual return-to-running plan.

What You’ll Learn in This Episode:

The progression of Moira’s injury and the many misdiagnoses she received along the way.
How medical imaging (MRI, x-rays) and different professional opinions added to her confusion.
The psychological impact of chronic pain and injury on an athlete’s identity.
The role of pain science in Moira’s recovery and how she shifted her mindset.
The importance of finding a trusted health professional who aligns with your approach.
How Moira gradually returned to running and her current training routine.

Key Takeaways:

Pain Science & Nervous System Sensitivity: Moira learned that her pain wasn’t solely due to structural damage but also a result of a hypersensitive nervous system. Recognizing this was a major turning point in her recovery.
Fear of Movement (Kinesiophobia): Despite being a physical therapist, Moira developed a deep fear of movement, which prolonged her symptoms. A gradual and confidence-building approach to movement helped her break this cycle.
Small, Sustainable Steps: Her return to running started with 10-second run intervals. This slow approach was crucial in rebuilding confidence and reducing fear-driven pain responses.
The Power of Self-Talk & Mental Reframing: Moira used mantras, journaling, and positive reinforcement to change her mental approach to pain and injury.
Trust & Patience in the Process: Finding a professional she trusted and following a structured plan were critical in her return to pain-free running.

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Understanding & Enhancing Running Economy with Mark Connick Mar 10, 2025

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For a summary & graphic of Mark's paper, click here

Understanding and Enhancing Running Economy with Mark Connick

Episode 379 | Run Smarter Podcast

🎙 Guest: Mark Connick – Postdoctoral Researcher in Sports Biomechanics and Physiology
📄 Topic: Individualization of Footwear for Optimizing Running Economy

Episode Overview:

In this episode, we dive deep into the science of running economy and how different footwear choices impact performance. Mark Connick shares insights from his recent paper and explains the direct and indirect effects of footwear on biomechanics. Whether you're an elite athlete or a recreational runner, this episode will help you understand how shoe selection can make you more efficient and faster.

Key Takeaways for Runners:

✅ What is Running Economy? – Learn how oxygen cost impacts running performance and how you can run faster while using less energy.

✅ How Footwear Affects Performance – Discover the direct (mechanical) and indirect (biomechanical) effects of shoes on your stride, muscle activation, and efficiency.

✅ The Role of Carbon Fiber Plates – Do super shoes really make you faster? Understand how plates act as a lever rather than a spring and why different runners experience different benefits.

✅ Foam, Midsole, and Energy Return – Learn why shoe stack height, midsole density, and weight impact how much energy is saved or lost with each step.

✅ How to Test Your Own Running Economy – A simple DIY test using a heart rate monitor and a track to compare shoes and determine which is most efficient for you.

✅ Choosing the Right Shoe for Your Needs – Should you get a super shoe for your next marathon? Mark shares practical advice on how to find the best shoe based on comfort, biomechanics, and race goals.

✅ How to Transition Safely into Super Shoes – Avoid injuries by gradually adapting to new footwear and listening to your body's response.

For MORE Run Smarter Resources 🏃‍♂️📚

- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Latest Research: Brodie’s Apology/Compression Garments & Performance/Anxiety & Recovery/Knee Pain Management Mar 03, 2025

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What You’ll Learn in This Episode:

✅ Compression Garments: Hype or Helpful?

Does wearing compression gear actually improve running performance?
A deep dive into the latest systematic review and meta-analysis.
The surprising truth about muscle vibration and efficiency.
What this means for your race day gear choices.

✅ Achilles Tendon Pain: The Role of Anxiety & Fear

How psychological factors like anxiety and fear of rupture impact your pain levels.
Why fear of movement may not be as important as fear of rupture.
The proven strategies to manage Achilles tendinopathy more effectively.

✅ Runner’s Knee (Patellofemoral Pain Syndrome): Self-Management That Works

The power of strengthening your quads and glutes.
How education and load management can speed up recovery.
The unexpected role of mindfulness in pain management.
Key takeaways from the latest systematic review.

Why You Should Listen:

🎯 Stop Wasting Money on Unproven Gear – Learn what science says about compression wear before you invest. 🎯 Break Free from Persistent Achilles Pain – Understand the mental and physical strategies that will help you heal faster. 🎯 Recover from Runner’s Knee More Effectively – Discover the best exercises, education strategies, and mindset shifts to get back to pain-free running.

For MORE Run Smarter Resources 🏃‍♂️📚
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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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How to Survive & Thrive in All Weather Conditions with Andrew & Michael Feb 24, 2025

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How to Survive and Thrive in All Weather Conditions with Andrew and Michael

Episode Summary: In this episode of the Run Smarter Podcast, we sit down with Andrew and Michael, hosts of the Endurance Innovation Podcast, to explore how runners can optimize performance in various weather conditions. Whether you’re training in freezing temperatures, racing in extreme heat, or battling humidity, Andrew and Michael break down the science behind heat transfer, thermoregulation, and practical strategies to maintain performance. Expect a deep dive into the mechanics of cooling, hydration, layering, and more!

What You’ll Learn in This Episode:

Why understanding thermoregulation is key to running performance
How to dress appropriately for cold weather runs and avoid frostbite
Why runners naturally slow down in extreme cold and how to manage it
The role of humidity in heat stress and how to handle it
How heat adaptation works and how to train for hot conditions
The best cooling strategies, including ice slushies, wrist cooling, and pre-cooling methods
How clothing color and material impact heat absorption and reflection
Common mistakes runners make in extreme temperatures and how to avoid them

Guest Bios:

Andrew Buckrell: Mechanical engineer with a research background in aerodynamics and heat transfer. Passionate about applying engineering principles to endurance sports.
Michael Petralia: Mechanical engineer turned endurance coach. Specializes in performance optimization through scientific principles.

Listener Questions Answered:

Why do I run slower in the cold, no matter how warm my muscles get?
Why does my heart rate increase more in cold weather?
How can I stay cool in extreme heat and humidity?
Should I train by heart rate in hot conditions?
Do hot drinks really help cool you down?

Search 'The Endurance Innovation' wherever you find your podcasts

You can also follow 3X training on Instagram

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- & Ways to Work with Brodie 🤝👟
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Healing Chronic Scar Tissue in Tendons with Keith Barr Feb 17, 2025

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In this episode of the Run Smarter Podcast, I sit down with Dr. Keith Barr from the University of California, Davis, to uncover groundbreaking research on tendon health, rehabilitation, and performance. Dr. Barr shares his expertise on tendon tissue engineering, the role of mechanical loading in healing tendinopathies, and how to reverse chronic scar tissue formation. Whether you're a runner struggling with tendon pain or a coach looking to optimize performance, this episode is packed with game-changing insights.

What You'll Learn in This Episode

🔹 Why tendons develop scar tissue – and how stress shielding plays a role in tendinopathy
🔹 How to reverse chronic tendon damage – with the right type of loading strategy
🔹 The difference between tendon stiffness and perceived stiffness – and how it impacts performance and injury risk
🔹 Why isometric exercises are a game-changer – and how to use them effectively in rehab and injury prevention
🔹 The role of hormones in tendon injuries – including how menopause and testosterone affect tendon health
🔹 How to train smarter to avoid tendon injuries – including the optimal way to structure your running volume

Key Takeaways & Actionable Strategies

✅ Target the scar tissue with load – Use isometric holds after a workout to gradually reintroduce load to the weak areas
✅ Don’t rush into plyometrics – Start with long-duration isometric exercises before progressing to slow, heavy strength training
✅ Train twice a day for better tendon adaptation – Splitting your runs into two sessions improves tendon recovery and adaptation
✅ Respect the first few sessions of new training – The first track session, spikes workout, or hill session introduces high jerk forces, increasing injury risk
✅ Consider hormonal factors – Women going through menopause may need to adjust their training due to changes in tendon stiffness and collagen synthesis

Dr. Keith Barr’s Research & Resources

🔹 Follow Keith Barr on BlueSky: Muscle Science
🔹 Read his research paper: Using Load to Improve Tendon Ligament Tissue Engineering and Develop Novel Treatments for Tendinopathy

For MORE Run Smarter Resources 🏃‍♂️📚
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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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Understanding Nutrition for Optimal Recovery with Christie Ashwanden (Re-Run Dec 2020) Feb 03, 2025

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Episode Summary:
In today's episode, Brodie is joined by Christie Ashwanden, author of Good to Go: How to Eat, Sleep and Rest Like a Champion. Christie, a renowned science journalist and former lead writer at 538, shares practical advice on nutrition, hydration, and recovery for athletes. They discuss the myths and marketing tactics surrounding sports nutrition, the importance of body awareness, and how to simplify recovery by listening to your body’s natural signals.

Topics Covered:

00:00 – Introduction: About Christie Ashwanden and her book Good to Go.
01:46 – Brodie shares how Christie Ashwanden’s book has influenced his recovery series and introduced him to new experts and topics.
04:07 – Christie’s background in sports and her journey through overtraining and recovery struggles.
05:58 – Insights from Christie’s interviews with elite athletes and the overlooked importance of recovery throughout one's athletic career.
07:25 – Nutrition's role in recovery: Is it more complex than we think?
09:44 – Debunking the recovery window myth and how marketing has influenced sports nutrition trends.
13:16 – Why a balanced diet often meets all your nutrient needs without supplements or "superfoods."
18:04 – The truth about hydration: Why drinking to thirst is more effective than following arbitrary hydration guidelines.
23:10 – The dangers of overhydration and the rise in hyponatremia cases in endurance athletes.
27:19 – Marketing tactics in the protein and supplement industry: What science really says.
32:05 – Alcohol and recovery: Can a post-run beer fit into a recovery plan?
35:49 – Final advice: Simplify your nutrition strategy, avoid overthinking, and improve body awareness to optimize recovery.

Key Takeaways:

Nutrition doesn’t have to be overly complicated. Focus on balanced, real foods and trust your body’s hunger and thirst signals.
The "recovery window" is more of a "barn door." You don’t need to eat immediately after a workout unless you're performing again soon.
Overhydration can be more dangerous than mild dehydration. Drink to thirst rather than forcing hydration based on weight loss or urine color.
Supplements are often driven by marketing rather than science. Real food provides the nutrients your body needs.
Stress management, including dietary flexibility and recovery rituals, plays a significant role in optimal recovery.

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Latest Research: Superior Interval Training / Dark Chocolate / Turmeric for Runners Jan 27, 2025

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Welcome to the Run Smarter Podcast, where we decipher the latest running research to help you train smarter and achieve your running goals. In today’s episode, Brodie dives into cutting-edge studies released this month, breaking them down into actionable takeaways for runners. From optimizing your interval training to uncovering the surprising benefits of dark chocolate and curcumin, this episode is packed with evidence-based insights. Plus, discover how you can gain access to hundreds of research papers and the new Run Smarter AI Assistant to level up your running IQ.

What You’ll Learn in This Episode:

Interval Training for VO2 Max Improvements:
- Short intervals vs. long intervals—what’s more effective for improving VO2 max and heart rate zones?
- Key takeaways for structuring your interval sessions.
Dark Chocolate for Endurance Runners:
- How 50g of dark chocolate daily can improve arterial flexibility, reduce blood pressure, and enhance recovery.
- Why these benefits are even more pronounced for runners over 40.
Curcumin and Running Performance:
- The effects of curcumin supplementation on inflammation, brain function, and overall performance.
- Does curcumin live up to the hype for endurance athletes?

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Using Mental Preparation To Perform at Your Best with Bence Kelemen Jan 20, 2025

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Episode Summary:

In this episode of the Run Smarter Podcast, we delve into the fascinating world of mental preparation with Bence Kelemen, a PhD candidate at the Hungarian University of Sports Sciences and national-level 800m runner. Bence recently published groundbreaking research exploring mental preparation in runners, highlighting gender differences, competition levels, and psychological training effects on performance.

What You’ll Learn in This Episode:

The Role of Mental Preparation: How mental training can enhance performance and why it’s as important as physical preparation.
Key Findings from Bence’s Research: Gender differences in self-talk strategies, the importance of mental readiness, and why recreational runners can mentally prepare as effectively as elite athletes.
Practical Takeaways for Everyday Runners:
- Pre-Race: Techniques to calm pre-competition nerves, like diaphragmatic breathing and box breathing.
- During the Race: Strategies like visualization, breaking the race into smaller sections, and positive self-talk to overcome fatigue and mental barriers.
- Post-Race Reflection: The value of journaling to analyze performance, learn from challenges, and maintain long-term motivation.
Why Mental Preparation Isn’t Just for Performance: How these techniques can boost your enjoyment of running and keep you passionate about the sport.

Resources and Links:

Research Access: Members can find Bence’s paper on mental preparation in the Run Smarter research database (December 2024 folder).
Breathing Techniques: Try box breathing or diaphragmatic breathing for stress management.
Connect with Bence: Website & Research Gate

Don’t Miss This Episode If:

You’ve ever struggled with race-day jitters or mental fatigue during a run.
You want to learn proven strategies to sharpen your mental game.
You’re curious about the science behind how your mind impacts your running performance.

🎧 Listen now to transform your mental preparation and take your running to the next level!

For MORE Run Smarter Resources 🏃‍♂️📚
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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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What is Shockwave & Is It Effective? Jan 13, 2025

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Paper title: Sex Differences and Extracorporeal Shockwave Therapy Outcomes in Runners with Achilles or Hamstring Tendinopathy

Episode Summary:
In this episode of the Run Smarter Podcast and Overcoming Proximal Hamstring Tendinopathy Podcast, Brodie Sharpe dives into the science behind shockwave therapy and its effectiveness for treating Achilles and hamstring tendinopathies in runners. Brodie explores the mechanisms of shockwave therapy, discusses its application, and reviews the findings of a fascinating research paper that delves into factors such as gender, hormonal contraceptives, and their impact on treatment outcomes. Whether you're dealing with stubborn tendon pain or just curious about innovative therapies, this episode is packed with actionable insights.

What You’ll Learn:

What is shockwave therapy, and how does it work?
Key findings from a research paper on shockwave outcomes in runners with Achilles and hamstring tendinopathies.
Factors influencing the effectiveness of shockwave therapy, including hormonal contraceptive use and chronic versus acute tendinopathies.
Ideal candidates for shockwave therapy and when it might not be suitable.
The role of combining shockwave with strength training for optimal results.

Key Takeaways:

Shockwave Therapy Basics: A handheld device delivers pressure waves to stimulate healing in tendons and surrounding tissues. It's especially effective for chronic, low-level, stubborn tendon pain.
Research Insights: Female runners using hormonal contraceptives were less likely to see clinically significant improvements. Other variables like gender and the female athlete triad were explored with interesting results.
Best Practices: Shockwave therapy is most effective when combined with strength training for long-term tendon health and resilience.
Practical Advice: Most effective results typically require 3–6 sessions, with improvements continuing up to 12 weeks post-treatment.

Resources Mentioned:

Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

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Understanding Your Recovery Pyramid with Shona Halson (Re-Run Dec 2020) Jan 06, 2025

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Episode Overview:

In this episode of the Run Smarter Podcast, host Brodie Sharpe dives into the critical topic of recovery with world-renowned expert Dr. Shona Halson. Shona, an associate professor at Australian Catholic University and a leader in recovery science, unpacks the Recovery Pyramid, a framework that recreational runners can use to optimize their training and recovery. Whether you're training for marathons, ultras, or simply trying to stay injury-free, this episode is packed with practical tips and the latest evidence-based advice.

Key Topics Covered:

The Recovery Pyramid:
- Base of the Pyramid: The essentials—sleep, mental downtime, and hydration/nutrition.
- Middle Levels: Recovery tools such as water immersion, compression, active recovery, and stretching.
- Top of the Pyramid: Massage, cryotherapy, infrared treatments, and fad-based methods.
Sleep and Downtime:
- Why sleep is the cornerstone of recovery.
- The importance of mental recovery and finding stress-free moments in your day.
Water Immersion:
- Practical applications of cold, hot, and contrast water therapies.
- The science behind hydrostatic pressure and its benefits for blood flow and recovery.
Compression Garments:
- When and how to use compression tights effectively.
- Differentiating between medical-grade and commercial-grade compression.
Stretching and Massage:
- The psychological benefits versus the limited physical impact on recovery.
- Why stretching and massage can still play an essential role in unwinding after training.
Practical Recovery Tips for Runners:
- Active recovery routines for long-run days.
- Hydration and cooling strategies for hot-weather training.
- How to gauge the intensity of "easy" days to avoid the dreaded training "gray zone."

Listener Q&A Highlights:

Rusty asks: Best active recovery routines after long runs?
Paul wonders: Is complete rest or a slow run better for older runners?
Jacinta inquires: How to recover effectively after running in hot/humid conditions?

Key Takeaways:

Focus on the base of the pyramid: Sleep, downtime, and nutrition are non-negotiable for effective recovery.
Use tools like water immersion, compression, and massage as supplementary strategies once the basics are in place.
Trial and error are essential—every runner is different, so find what works for your recovery needs.
Avoid fads and prioritize scientifically supported methods for optimal results.

Resources Mentioned:

Follow Dr. Shona Halson: You can find Shona's twitter account here

Latest Research: Training for Marathons / Foam Rolling for Recovery / Carb Gels to Avoid Dec 30, 2024

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Papers covered in today's episode:
Paper 1: The Training Intensity Distribution of Marathon Runners Across Performance Levels
Paper 2: Foam Rolling Intervention Improves Lactate Clearance After High-Intensity Exercise
Paper 3: What’s (Not) in Your Supplement? An Energy and Macronutrient Analysis of Commercially Available Carbohydrate Gels

How to Make 2025 Your Best Running Year (Race Review & Self-Reflections) Dec 23, 2024

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Treatment & Prevention of Shin Splints with Shreen Lashien Dec 16, 2024

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Guest: Shreen Lasheen, PhD Candidate in Orthopedic Physical Therapy, Cairo University

Episode Summary:
In this insightful episode, we sit down with Shreen Lasheen, a leading researcher specializing in running-related injuries, particularly shin splints (medial tibial stress syndrome). With years of clinical and research experience, Shreen shares her deep understanding of shin splints, how they develop, and evidence-based strategies for treatment and prevention. Runners at all levels will gain valuable tips to stay injury-free and optimize their performance.

Key Topics Discussed:

1. Understanding Shin Splints

Definition & Causes: An overuse injury due to excessive ground reaction forces causing inflammation of the tibia’s periosteum or bone microdamage.
Pathology Theories: Traction from the calf muscles and direct bone overload.

2. Diagnosis & Symptoms

How to Differentiate Shin Splints from Other Injuries:
- Stress Fracture Test: One-leg hop test (unable to hop = potential stress fracture).
- Compartment Syndrome Signs: Numbness, tingling, and pale skin.
Key Symptoms: Diffuse pain along the inner shin, worsening with activity and improving with rest.

3. Treatment and Rehabilitation

Rest and Recovery: Following MRI grading-based rest periods (2-9+ weeks).
Rehabilitation Exercises:
- Strength Training: Hip abductor exercises such as pelvic drops, side-lying hip abductions, and single-leg bridges.
- Flexibility Work: Calf stretches and ankle dorsiflexion exercises.
- Balance Exercises: Progressing from two-leg to single-leg stability tasks.
Supportive Therapies: Ice application, kinesio taping, and potential use of orthotic insoles.

4. Prevention Tips for Runners

Training Adjustments: Run on softer surfaces (grass, sand, synthetic tracks) for most runs; limit road running.
Footwear Selection: Use appropriate shoes based on individual foot mechanics (shock-absorbing or pronation control insoles).
Gradual Progression: Increase mileage gradually to allow for musculoskeletal adaptation.

What Recreational Runners Will Learn:

How to recognize the early signs of shin splints.
Evidence-based treatment options to speed recovery.
Strength and mobility exercises to reduce injury risk.
Best practices for shoe selection and surface adaptation.
The importance of balancing training loads to stay injury-free.

Connect with Shreen Lasheen: Instagram, FaceBook

Managing Sleep & Timezones for Better Performance with Jesse Cook Dec 09, 2024

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Episode Title: Managing Sleep and Time Zones for Better Performance with Jesse Cook

Guest Bio:
Jesse Cook is a clinical psychologist and researcher specializing in sleep and circadian health. With a background in clinical psychology from the University of Wisconsin, Jesse has been studying the intricate relationships between sleep, circadian rhythms, and athletic performance for over a decade. His work spans a range of topics, including idiopathic hypersomnia, wearable sleep tracking technologies, and optimizing well-being and performance in athletes. He’s also an avid runner who combines his personal and professional passions.

Episode Overview:
In this episode, we dive into the fascinating world of sleep science and running with Jesse Cook. Jesse discusses his recent research paper, "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time," and unpacks how sleep and biological rhythms impact performance. Topics include:

What circadian rhythms and sleep inertia mean for recreational runners.
Strategies to align your sleep schedule with marathon start times, particularly when traveling across time zones.
Tips for improving sleep quality and reducing sleep inertia.
Practical advice for banking sleep before race day and using light and movement to enhance wakefulness.

What You’ll Learn:

How your natural chronotype (morning vs. evening preference) could influence your marathon performance.
Ways to adapt your training schedule to match race conditions and time zones.
Effective methods to combat sleep inertia, including the role of caffeine, light exposure, and cold water therapy.
How to maintain a healthy relationship with sleep and avoid common pitfalls like pre-sleep stress or overreliance on tracking devices.

Research Paper Highlight:

Title: "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time."
Key Findings: Runners with a morning preference tended to have faster marathon times, while those with evening preferences faced challenges aligning their biological rhythms with typical race start times. Sleep inertia also played a role in performance but was less impactful than circadian preference.

Links & Resources:

Jesse Cook's podcast: The Sleep Research Society Podcast
Jesse’s instagram: @sleepandsports

The Best Shoe Brands for Running Economy & Injury Prevention Dec 02, 2024

Today's episode covers a paper titled: A systematic review of the effect of running shoes on running economy, performance and biomechanics: analysis by brand and model

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Is Exercise Addiction Detrimental to Your Running? with Heather Hausenblas (Re-Run: Oct, 2020) Nov 25, 2024

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Episode Summary

In this thought-provoking episode, Brodie Sharpe sits down with Dr. Heather Hausenblas to explore the concept of exercise addiction and its potential impact on runners. They discuss how to differentiate between a healthy commitment to exercise and addiction, the psychological and physical consequences of overtraining, and strategies to maintain balance. Packed with research insights and actionable tips, this episode is a must-listen for any recreational runner looking to train smarter, perform better, and reduce the risk of injury.

Guest Bio

Dr. Heather Hausenblas is a renowned expert in physical activity, health, and aging. Currently a faculty member at Jacksonville University's School of Applied Health Science, Heather has co-authored six books and published over 100 scientific papers. Her research focuses on the effects of exercise and diet on body image, mood, adherence, and quality of life. Over the past 25 years, she has extensively studied the continuum of exercise behaviour, from sedentary lifestyles to excessive exercise and addiction.

Key Topics Covered

Understanding Exercise Addiction
- How to identify the tipping point between healthy commitment and addiction.
- The potential physical and psychological consequences of overtraining.
Personality Traits & Risk Factors
- Common personality traits associated with exercise addiction.
- How social media, fitness devices, and external pressures contribute to unhealthy exercise habits.
Recognizing the Signs
- Self-reflective questions to assess your relationship with exercise.
- How to spot signs of addiction in yourself or others, including withdrawal symptoms and life disruptions.
Strategies for Balance
- Reframing exercise goals for a healthier mindset.
- The importance of professional counselling and seeking support.

Key Takeaways

Exercise addiction is rare but real. It affects 1-3% of regular exercisers and can lead to significant physical and mental health issues if left unchecked.
Balance is crucial. Signs of addiction include exercising through injuries, sacrificing personal or professional commitments, and an inability to take rest days.
Social media and fitness devices can be double-edged swords. While they can motivate, they may also perpetuate harmful behaviours.
Self-awareness is key. Regularly reflect on your habits and ask whether your exercise routines are enhancing or hindering your overall quality of life.
Seek professional help if needed. If you or someone you know struggles to balance exercise with other life priorities, a clinical mental health counsellor can provide support.

Resources Mentioned

Exercise Addiction Inventory (EAI): A brief, validated tool to assess risk for exercise addiction.
Exercise Dependence Scale (EDS): A comprehensive self-report measure for identifying exercise addiction.

Actionable Next Steps

Reflect on your habits. Use the questions posed in this episode to assess whether your exercise routine is balanced.
Share this episode. Help raise awareness of exercise addiction among your running friends and community.
Explore the resources. Check out the EAI and EDS tools to better understand the risk factors.

What Separates Everyday Runners from the Pros? with John Hawley Nov 18, 2024

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Episode Title: What Separates Everyday Runners from the Pros? with John Hawley

Guest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research Program

Episode Summary: In this episode, we dive into the physiology of what distinguishes elite marathoners from recreational runners with Professor John Hawley, an expert in exercise nutrition research. Professor Hawley discusses his recent research papers, A Race Within a Race: Starting Together, Finishing Apart, and The Molecular Athlete: Exercise Physiology from Mechanisms to Medals, covering key insights into performance, training adaptations, and race day strategies. Whether you're aiming to improve your race time or curious about the science behind high-level athleticism, this episode is packed with valuable insights.

What You Will Learn by Listening:

Key physiological differences between elite and recreational runners
The role of VO2 max and genetic factors in performance
How mitochondria and cardiovascular adaptations contribute to endurance
Why lactate threshold matters and how it affects your race pace
Practical tips for improving running economy and efficiency
The importance of self-reflection in identifying personal performance limitations
Training intensity distribution – how elites balance volume and speed
Nutrition and fueling strategies critical for marathon performance
The role of tendon stiffness, muscle fiber type, and biomechanics in efficient running
Impact of modern running shoes on race performance
Insights into gut microbiome, sleep, and recovery for athletic health
Tips for recreational runners on building volume, managing intensity, and enjoying the journey of training

Resources Mentioned:

The Molecular Athlete research paper
A Race Within a Race (available in the research database folder for subscribers)

The Role of Vitamin C on Tendon Recovery Nov 11, 2024

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Episode Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance.

He discusses two key studies:
1.) Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis
2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review

The conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.

Key Takeaways:

Vitamin C and Tendon Health: Vitamin C plays a crucial role in collagen synthesis, which is essential for tendon repair and recovery. Collagen makes up 60-75% of tendons, making its synthesis critical for both injury recovery and performance enhancement.
Research Insights:
- A 2017 study found that supplementing with Vitamin C-enriched gelatin before intermittent exercise doubled collagen synthesis in participants, suggesting a potential benefit for injury prevention and tissue repair.
- A scoping review on Vitamin C’s role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.
Practical Application:
- While there isn’t a definitive recommendation on the optimal dosage or timing of Vitamin C for tendon recovery, the studies suggest considering Vitamin C-enriched supplements, especially for athletes under intense training or those dealing with tendinopathies.
- Other factors like proper nutrition, rest, and reducing alcohol intake are also critical for maximizing tendon recovery.

Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.

Latest Research: Foot Posture & Injury / Training Plan Structure / Foot Exercises for Injury Prevention Nov 04, 2024

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Papers discussed on today's episode:

Paper 1: Foot Posture and Ankle Dorsiflexion as Risk Factors for Developing Achilles Tendinopathy and Plantar Fasciitis: A Case-Control Study

Paper 2: Evaluating the Effectiveness of the Annual Physical Training Plan for Masters +45 Women Half Marathon Athletes: AGuideline Model for Good Practices for Programming Effort Volume and Intensity

Paper 3: Acute effects of the short-foot exercise in runners with medial tibial stress syndrome: A quasi-experimental study

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Bone Stress Injuries in Runners Using Carbon Fiber Footwear Oct 28, 2024

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Summary: In this episode, we dive into a 2023 study that examines the relationship between carbon fiber plate footwear and bone stress injuries in runners. The research is an opinion article, backed by case studies and observations, highlighting potential biomechanical shifts and injury risks that may come with these advanced shoes. We break down the mechanics of carbon fiber shoes, how they work, and their impact on running performance. We also explore five case studies of athletes who developed navicular bone stress injuries while using these shoes, providing valuable insights into the risks, symptoms, and management strategies.

Key Takeaways for Recreational Runners:

Carbon Fiber Shoes: Performance Benefits and Misconceptions – Carbon fiber shoes act as a lever, not a spring. While they enhance running performance by providing a more efficient propulsion, their benefits are closely tied to both the carbon plate and the high-tech foam used in the midsole.
Biomechanical Changes – Runners using carbon fiber shoes experience changes in biomechanics, such as reduced cadence, longer strides, and increased flight time. These changes could potentially increase the risk of injury, particularly in the foot and ankle.
Injury Risks – Bone stress injuries, particularly in the navicular bone, may occur due to the altered distribution of forces in the foot. Athletes in the study experienced symptoms like midfoot pain and swelling after using carbon fiber shoes, leading to long recovery times and, in some cases, surgery.
Case Studies – Five detailed case studies offer real-world examples of how runners were affected by bone stress injuries after using carbon fiber shoes. These cases emphasize the importance of symptom awareness, early diagnosis, and gradual rehabilitation.
Careful Transition to Carbon Fiber Shoes – Runners should avoid making abrupt transitions into carbon fiber shoes. It’s essential to gradually introduce these shoes into your training routine, starting with slower runs before incorporating speed workouts or races. Failure to do so can lead to severe bone stress injuries, as seen in the case studies.
Monitoring Symptoms – Keep an eye out for midfoot pain, especially around the navicular bone. If you experience persistent pain or swelling, seek medical advice and consider getting an MRI or CT scan early to prevent a prolonged recovery process.

This episode provides essential insights for any runner considering carbon fiber footwear, especially those concerned about injury risks and recovery strategies.

Q&A: Running with Chronic Fatigue / Single-Leg Exercises / Carb Loading Advice Oct 21, 2024

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Today's Episode Question:

Question 1:

I was also caring for my mom - she died earlier this year and the profound grief turned into depression/anxiety and has left me with chronic fatigue. I haven't been able to run in 20 months and I've been doing it my whole life. How does one run when dealing with clinical depression/anxiety when the fatigue is too much?

Question 2:
When is the best time to incorporate single leg exercises? Is it year-round or during a certain phase of training? How should this be balanced with exercises that use both legs?

Question 3:
I’ve run two marathons and started carb loading 2 days prior to marathon day. I’m generally a healthy eater and I really struggle with consuming the suggested 10grams of carbs per kilogram of body weight before the event, given that my carb loading diet is made up of things that I don’t like eating, ie white bread, white rice and sports drinks. I previously fuelled well throughout my 2 marathons and luckily haven’t experienced hitting the wall yet. I’ve entered Queenstown marathon in November and am considering not carb loading as a kind of experiment and just making sure I fuel and hydrate well throughout the race. What do you think of this?

Q&A: Off Season Volume / Off Season Strength / Stress & Injuries Oct 14, 2024

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Today's Episode Question:

Question 1:
How should you go about planning running volume for the off-season?
Is there a certain percentage of reduction that's recommended?
How do you ensure you have enough base mileage at the end of the off-season to pick up the next training cycle?

Question 2:
I don't have a great strength training setup. The offseason is coming up for me in late November and I want to do more/better strength training.
What equipment would you recommend for effective strength training?

Question 3:
Why is stress a factor that affects performance and recovery?
Sometimes stress can be good and motivate us to run more, but other times it can make us more vulnerable to injuries.

The Good & Bad (mostly bad) of Massage Therapy with Alice Sanvito (Re-Run: Oct 2020) Oct 07, 2024

Alice Sanvito is a massage therapist trained in trigger point massage, remedial and sports massage. After several years of practising & lecturing the concepts she learnt, she began challenging her own beliefs and following the science.

Today we cover:
Are there benefits to promoting blood circulation, and removing lactic acid?
Does massage help with muscle lengthening & knots?
What is the mechanism behind trigger point therapy?
What traps should runners avoid when injured?
When is there a place for a runner to receive massage therapy?

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Latest Research: Cadence on the Spine / Technique & Injury / Stress Fracture Prevention Sep 30, 2024

Papers discussed in today's episode:

Paper 1: Cadence matters: Influence of cadence on spinal load during running
Paper 2: Is There a Pathologic Running Motion Associated with Running-Related Injuries? A Methodological Study Using a Motion Analysis System without Sensors
Paper 3: The Prevalence of Stress Fractures and the Associated LEAF-Q Responses, Self-Reported Exercise Volume and Dietary Behaviors in Female Recreational Runners

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The Best Caffeine Strategy to Run Faster with David Hellard Sep 23, 2024

The Best Caffeine Strategy to Run Faster with David Hellard

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Guest Bio:
David Hellard is a passionate endurance runner, entrepreneur, and podcast host. He is the founder of Caffeine Bullet, a business that specializes in caffeine chews designed for athletic performance. David has also competed in various ultra-marathons, including the Marathon des Sables, and was the face of the Golden Trail World Series. He’s also the host of the popular podcast, Bad Boy Running, where he shares stories of running adventures rather than focusing solely on performance improvement. He successfully pitched his company on Dragons’ Den and secured investment from well-known entrepreneurs.

Episode Summary:
In this episode, Brodie Sharpe chats with David Hellard about the science behind caffeine as a performance-enhancing supplement for runners. The discussion dives deep into how caffeine can benefit runners of all levels, from improving endurance to boosting mental alertness. They explore the optimal dosages, timing, and forms of caffeine, as well as the variability in how individuals respond to it based on genetics. The episode is packed with actionable insights for runners looking to enhance their performance through caffeine without sacrificing sleep or gut health. David also shares how his product, Caffeine Bullet, was developed and offers listeners a special discount.

Key Takeaways for Recreational Runners:

Caffeine as a Performance Booster:
- Caffeine can enhance endurance by up to 8% by sparing glycogen stores and releasing fat as an energy source.
- It can reduce the perception of pain and fatigue, helping runners push through tough sections of a race.
Personalized Response to Caffeine:
- About 50% of people are "super responders" to caffeine, while 8% may see no benefit. It's important to test caffeine use in training before relying on it during a race.
- Genetics play a large role in how quickly you metabolize caffeine. Brodie discusses his own genetic predisposition as a fast metabolizer.
Optimal Dosage and Timing:
- The ideal caffeine dose is between 3-6 mg per kg of body weight. For a 75kg person, that’s about 225-450 mg.
- For longer races, take caffeine when you start to tire, often around mile 18-22 for marathoners. In shorter races, it can be taken pre-race or early in the race to get an additional mental boost.
Choosing Caffeine Sources:
- Caffeine can be consumed via chews, gels, coffee, or gum, but chews like Caffeine Bullet are absorbed faster, making them more effective for mid-race boosts.
- Uncoupling caffeine from carbohydrate intake can allow for more flexibility in timing, particularly if gels are your primary source.
Considerations and Potential Drawbacks:
- Caffeine can increase heart rate, making it important to monitor if you're using heart rate data during training or racing.
- Gut sensitivity to caffeine varies; testing its impact in training is crucial to avoid gastrointestinal distress during a race.
- Overuse can lead to disrupted sleep and reduced training benefits, so it’s essential to manage daily caffeine intake.
Practical Advice for Testing Caffeine in Training:
- Experiment during training runs to find out what timing and dosage work best for you.
- If you’ve been relying on caffeine regularly, consider cutting back to restore sensitivity and improve race-day effectiveness.

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Strength & Foam Rolling on Running Injuries Sep 16, 2024

Episode Summary: This episode delves into a 2023 research paper that examined how an 18-week program of strength exercises and foam rolling impacted the injury rates of recreational runners. Brodie breaks down the study's methodology, results, and key takeaways, offering runners actionable insights into injury prevention through targeted strength work and foam rolling techniques.

Key Takeaways:

Strength Training Reduces Injury Risk: The research found that runners who performed strength exercises focused on key muscle groups (hip abductors, quadriceps, foot supinators) twice a week had a significantly lower risk of injury compared to those who did not.
Foam Rolling Shows Mixed Results: Foam rolling has shown inconsistent outcomes across studies, but this particular intervention suggests that combining strength exercises with foam rolling may improve injury resilience.
Compliance Matters: The study found that runners who adhered closely to the injury prevention program had an 85% lower risk of injury compared to a control group. Conversely, low-compliance runners were almost twice as likely to get injured.
Foam Rolling's Role in Recovery: Brodie shares how the research shifted his perspective on foam rolling, citing that while its benefits for flexibility and recovery are not always clear, it may play a role in reducing trigger points and injury risk.
Injury Prevention Recommendations: By integrating strength training and foam rolling consistently, runners can significantly extend their "injury-free" running days and potentially decrease the likelihood of developing running-related injuries.

Actionable Advice for Runners: Runners can incorporate strength training exercises like single-leg squats, forward lunges, side steps with resistance bands, and foam rolling sessions targeting key lower body muscles to help reduce their injury risk. Consistency and compliance with these exercises are crucial for seeing tangible results.

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New Research into Chronic Tendon Pain Sep 09, 2024

In this episode, we dive deep into groundbreaking research that could revolutionize how we understand and treat chronic tendon pain. Our host explores a new paper that suggests chronic tendon pain might be driven by neuropathy—dysfunctional nerves—rather than just degenerative or inflammatory disorders. This shift in understanding opens up exciting possibilities for more effective treatments and pain relief strategies.

Key Talking Points:

New Insights into Chronic Tendon Pain:
- The episode begins by exploring the idea that chronic tendon pain might be primarily neuropathic. The latest research suggests that the pain could stem from nerve damage or dysfunction rather than solely from tendon degeneration or inflammation.
- This novel understanding could change how we approach treatment, potentially leading to more targeted and effective methods.
The Role of Neuropathy in Tendon Pain:
- We discuss how the study highlights nerve sprouting and neuronal ingrowth as possible causes of pain in chronic tendinopathy.
- Learn about substance P, a neuropeptide that may play a significant role in maintaining chronic pain through neurogenic inflammation.
Lifestyle and Environmental Factors:
- Discover how chronic stress, poor diet, and environmental exposures can elevate levels of substance P, leading to persistent inflammation and pain.
- The importance of lifestyle modifications, such as stress management, anti-inflammatory diets, and healthy sleep habits, is emphasized as potential strategies to reduce chronic tendon pain.
Emerging Treatment Options:
- We explore potential treatments discussed in the paper, including radio frequency ablation, shockwave therapy, and percutaneous ultrasound-guided tenotomy (PUT). While these treatments are promising, the host cautions listeners about the need for further research and understanding before seeking these options.
Holistic Approach to Managing Tendinopathy:
- The episode concludes with actionable insights on how to manage chronic tendon pain through a combination of load management, lifestyle changes, and possibly exploring emerging treatments.
- Encouragement to focus on a holistic approach, integrating physical, psychological, and environmental factors, to achieve better pain management and healing outcomes.

Why You Should Listen: This episode is a must-listen for anyone dealing with chronic tendon pain, as it uncovers new research that could significantly impact your treatment approach. Whether you're a runner, athlete, or someone struggling with tendinopathy, this discussion will provide valuable insights and practical advice to help you better manage your condition.

Takeaways:

Understanding the role of nerves in chronic tendon pain could lead to more effective treatments.
Lifestyle changes, such as reducing stress and adopting an anti-inflammatory diet, can play a crucial role in managing pain.
Stay informed about emerging treatments, but proceed with caution and consult with healthcare professionals before trying new therapies.

Tune in to explore these exciting developments in chronic tendon pain research and learn how you can apply these insights to your own recovery journey!

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The Mystery of Muscle Cramping with Jeff Sankoff (Re-Run: Oct 2020) Sep 02, 2024

Episode Title: Unraveling the Mystery of Muscle Cramping with Jeff Sankoff

Guest:
Today's guest is Jeff Sankoff, an emergency physician and seasoned triathlete with over 50 finishes at the 70.3 distance, six Ironman completions, and six 70.3 World Championships under his belt. Jeff is also the host of the Tri-Doc Podcast and a coach who specializes in guiding triathletes, runners, and cyclists through his Tri-Doc coaching business. His unique combination of medical expertise and extensive experience in endurance sports makes him the perfect guest to discuss the complexities of muscle cramping.

Episode Summary:
In this episode, Brodie Sharpe and Jeff Sankoff delve into the elusive and often frustrating topic of muscle cramping. Jeff shares his personal experiences with cramping, particularly during his endurance races, and discusses the scientific theories behind what causes muscle cramps. The conversation covers potential causes such as dehydration, electrolyte imbalances, and the newer theory of neuromuscular imbalances. They also touch on the related condition of hyponatremia, exploring its dangers and how to prevent it during long endurance events. Throughout the discussion, Jeff emphasizes the multifactorial nature of cramping and the importance of personalized strategies for prevention and treatment.

Key Talking Points:

Personal Experiences with Cramping: Jeff shares how cramping has affected his races, sometimes costing him podium finishes, and the frustration of managing cramps throughout his athletic career.
Causes of Muscle Cramping: Exploration of the two main theories behind muscle cramping: dehydration/electrolyte imbalance and neuromuscular dysfunction due to an imbalance between excitatory and inhibitory nerve impulses.
Hyponatremia: Understanding the dangers of hyponatremia, how it can be mistaken for heat stroke, and the importance of balancing water and electrolyte intake during long endurance events.
Prevention and Treatment: Discussion on the effectiveness of various cramp remedies, such as electrolyte supplements, spicy drinks like pickle juice, and the importance of training at race intensity to prevent cramps.
The Role of Fitness and Strength Training: How better fitness and strength in targeted muscle groups might reduce the risk of cramping during high-intensity efforts.

Key Takeaways for Runners:

Experimentation is Key: If you’re prone to cramping, try different strategies such as electrolyte replacement or spicy liquids to find what works best for you.
Listen to Your Body: Pay attention to how your body reacts in different conditions and intensities. Adjust your training and race strategies accordingly to minimize the risk of cramping.
Stay Hydrated, but Smartly: In hot conditions, ensure you're not just drinking plain water but also replenishing your sodium levels to avoid hyponatremia.
Strength Training: Incorporate strength training into your routine to enhance muscle endurance and potentially reduce the risk of cramping during races.
Know the Warning Signs of Hyponatremia: Be aware of the symptoms like confusion and imbalance, and ensure you're adequately replacing sodium if you’re sweating heavily during long races.

Where to Find Jeff Sankoff:

Website: Tri-Doc Coaching
Instagram: @tridoccoaching
Podcast: The Tri-Doc Podcast available on Apple Podcasts, Stitcher, Spotify, and more.

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Latest Research: Benefits of Nordics / Super Shoe Insights / Bone Health Advice Aug 26, 2024

These are the paper titles discussed in today's episode:

Paper 1: The Effects of Nordic Hamstring Exercise on Performance and Injury in the Lower Extremities: An Umbrella Review
Paper 2: Running Shoes of the Post-modern Footwear Era: A Narrative Overview of Advanced Footwear Technology
Paper 3: Comparison of Bone Mineral Density of Runners with Inactive Males: A Cross-Sectional Study

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Mastering Nutrition for Runners: A Deep Dive with Patrick McGilvray Aug 19, 2024

Guest: Patrick McGilvray, Weight Loss Coach for Runners, Host of the Running Lean Podcast, Certified Sports Nutritionist, and Personal Trainer

Episode Overview: In this episode of the Run Smarter Podcast, we welcome back Patrick McGilvray for an in-depth Q&A session on nutrition for runners. Patrick is a seasoned coach who specializes in helping runners achieve weight loss, optimize performance, and navigate the often confusing world of sports nutrition. Whether you're struggling with weight fluctuations during marathon training or curious about intermittent fasting, Patrick offers valuable insights tailored to the everyday runner.

Key Topics Discussed:

Intermittent Fasting for Runners:
- What is intermittent fasting, and how can it be effectively implemented during marathon training?
- Understanding the benefits and challenges of fasting while maintaining training intensity.
- Practical tips for runners on managing hunger and energy levels.
Nutrition for Fat Adaptation:
- The importance of low-carb diets in enhancing fat oxidation and overall endurance performance.
- How to become fat-adapted and why it’s crucial for runners aiming to lose weight without sacrificing performance.
Managing Weight Fluctuations:
- Why some runners gain weight during marathon training and how to counteract it.
- The role of carbohydrates in weight management and how to adjust your diet to stay lean.
Cravings and Sugar Addiction:
- Strategies to reduce cravings for sweets and understand the addictive nature of sugar.
- Practical methods like the 15-minute rule to regain control over your diet.
Balanced Diets and Sustainable Eating:
- Why it's essential to find a diet that works for your body and lifestyle, whether it’s plant-based, paleo, or something else.
- How Patrick’s own journey from plant-based eating to a more balanced diet improved his health and performance.

Key Takeaways:

Intermittent Fasting Can Be Beneficial for Runners: When done correctly, intermittent fasting can help with weight loss and fat adaptation, even during marathon training. The key is not cutting calories but focusing on nutrient-dense, low-carb foods.
Fat Adaptation is a Game-Changer: Transitioning to a low-carb diet and becoming fat-adapted can significantly improve endurance and make running easier over time, though it requires patience through the initial adjustment period.
Mindful Eating Reduces Sugar Cravings: Understanding the psychological and physiological aspects of sugar addiction can help you make better dietary choices. Taking a break from sugar and using strategies like the 15-minute rule can curb cravings effectively.
Strength Training is Essential: Incorporating regular resistance training into your routine is crucial for injury prevention and improving overall running performance. Don’t skip the weights!
Personalization is Key: There’s no one-size-fits-all diet for runners. What works for one person may not work for another, so it’s essential to experiment and find a nutritional approach that suits your individual needs and goals.

Links Mentioned:

Follow Patrick McGilvray:

Instagram

Tune in to learn more about optimizing your nutrition as a runner and making informed dietary choices that support your training and weight loss goals.

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How to Overcome Breathlessness & Supercharge Your Lungs with James Fletcher Aug 12, 2024

Episode Summary: In this insightful episode, we dive deep into the science of breath control and its impact on running performance with James Fletcher—a physiotherapist, exercise physiologist, university lecturer, Olympic trainer, and freedive instructor. James shares his journey from treating world-class athletes to helping his mother manage COPD, leading him to discover the untapped potential of breath training in both health and athletic performance.

Key Topics Covered:

The Science Behind Breathlessness:
- James explains the complex neurophysiology of breathlessness and how carbon dioxide buildup, over-breathing, and inefficient breathing patterns can limit a runner's performance.
- Fascinating insights into how breath-holding techniques and even simple actions like tapping your chest can extend your breath-hold capacity by tricking the body.
Breath Training for Runners:
- Discover the importance of training your respiratory muscles, just as you would train your legs, to delay the onset of breathlessness and improve running efficiency.
- James outlines simple yet effective techniques like nasal breathing and the "fist breath" method to strengthen your breathing muscles without the need for expensive equipment.
Practical Tests and Tips:
- Test your breathing efficiency by running for 10 minutes using only nasal breathing or see if you can hold your breath for over two minutes. These benchmarks help determine if you're over-breathing during runs.
- Learn the importance of syncing your breath with your foot strike to reduce the work of breathing and improve running rhythm.
Debunking Common Myths:
- James challenges the outdated belief that the respiratory system isn't a limiting factor in performance, showing how proper breath training can significantly enhance your endurance and speed.
- The importance of maintaining a balance of carbon dioxide in the body for optimal oxygen delivery to muscles during running.
The Respiratory Muscle Metaboreflex:
- Understanding how fatigue in the breathing muscles can divert blood from the exercising limbs to the respiratory system, and how strengthening these muscles can prevent this, allowing for better performance.

Connect with James Fletcher:

Instagram: @allaboutbreathing

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Running Technique Insight for Injury Prevention & Performance with Chris Bramah (Re-Run: August, 2020) Aug 05, 2024

Running Technique Insight for Injury Prevention and Performance with Chris Brammer

Episode Highlights:

Guest Introduction: Chris Brammer, a physiotherapist and researcher in biomechanics with a focus on running technique, injury prevention, and performance. Based in Manchester, UK, he has worked with British Athletics and Team GB, utilizing advanced biomechanics technology.
Key Insights: Chris shares his extensive knowledge on how subtle changes in running technique can significantly impact performance and injury risk. He emphasizes the importance of understanding the individual runner's biomechanics and training routine.
Assessment Process: Chris outlines a comprehensive approach to assessing running technique, starting with a detailed conversation about the runner's history and routine, followed by a treadmill analysis. Key focus areas include:
- Pelvis and Trunk Rotation: Excessive rotation can indicate braking forces or rotational instability.
- Trunk Lean: The "Goldilocks effect" - finding the right amount of forward lean to avoid overloading the knees or risking a fall.
- Overstride and Ground Contact: Critical for minimizing braking forces and optimizing running efficiency.
Cadence and Biomechanics: Chris discusses the role of cadence in running efficiency and injury prevention, debunking the myth of the "perfect" cadence and explaining how slight adjustments can enhance performance.
Practical Advice: Chris offers actionable tips for runners to assess their technique using simple tools like smartphones and wearables, and emphasizes the importance of focusing on major biomechanical factors rather than getting lost in minor details.
Strength and Running Economy: The episode explores the relationship between muscle strength and running mechanics, highlighting the importance of a well-rounded strength training routine for injury prevention and performance enhancement.

Take-Home Messages:

Focus on obvious biomechanical issues and avoid overcomplicating assessments.
Pronation is not inherently harmful and can actually aid in energy return.
Changing foot strike patterns can increase injury risk and should be approached cautiously.
Consult with a specialist running physio for personalized advice and accurate assessments.

Connect with Chris Brammer:

Website: Extra Mile Health
Twitter: @ChrisBrammer

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Latest Research: Smart Insoles Predicting Injury / Plantar Fasciitis Guidelines / Interval & Strength Training Jul 29, 2024

Running Research Papers for this episode:
Paper 1: Consensus Statements and guideline for the diagnosis and management of plantar fasciitis in Singapore
Paper 2: Effects of high-intensity interval training and resistance training on physiological parameters and performance of well-trained runners: A randomized controlled trial
Paper 3: Predicting Musculoskeletal Loading at Common Running Injury Locations using Machine Learning and Instrumented Insoles

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Emily's Chronic Pain Success Story Jul 22, 2024

Episode Description: In this powerful episode, we share Emily's inspiring journey from chronic pain to recovery through the discovery and treatment of Tension Myoneural Syndrome (TMS). Emily opens up about her struggle with pain over the past few years, the emotional and psychological battles she faced, and the transformative strategies that helped her reclaim her life.

Key Discussion Points:

00:00 - Introduction: Meet Emily and learn about her battle with chronic pain and her breakthrough with TMS.
00:54 - Understanding TMS: What is Tension Myoneural Syndrome? Emily and the host explain the connection between emotions, personality, and pain manifestation.
01:22 - Journey Through Pain: Emily recounts her four-year struggle with various misdiagnoses, including seronegative peripheral spondyloarthritis and Raynaud’s, and her eventual diagnosis with TMS.
04:07 - The Onset of Injuries: From cubital tunnel syndrome to sciatica, Emily describes the series of injuries that compounded her pain.
07:44 - Psychological and Emotional Factors: The impact of emotional repression and personality traits on chronic pain.
08:13 - Finding Relief: How reading "Think Away Your Pain" by Dr. David Schechter and other resources helped Emily start her recovery journey.
11:27 - What is TMS?: A deeper dive into the science behind TMS and how the brain creates and amplifies pain.
17:13 - Emily’s Recovery Tools: Journaling, meditation, positive self-talk, and visualization—practical strategies Emily used to overcome TMS.
22:41 - Breaking the Cycle: Overcoming the fear of pain and rebuilding a normal life.
30:05 - The Role of Positive Thinking: How shifting from negative to positive thinking played a crucial role in Emily's recovery.
33:35 - Early Signs of Improvement: The initial glimpses of relief and how they motivated Emily to continue her journey.
36:54 - Overcoming Setbacks: Advice for those struggling with belief and persistence in their recovery.
45:39 - Current Life: Emily shares her current state, pain-free and living a fulfilling life.
47:35 - Resources and Recommendations: Books, YouTube videos, quizzes, and other resources to help listeners explore and address TMS.

Resources Mentioned:

Book: "Think Away Your Pain" by Dr. David Schechter
YouTube Meditation: "Powerful Chronic Pain Healing Meditation for TMS Mind Body, Dr. John Sarno"
Quiz: isthistms.com – To help determine if you have TMS.

Emily's email: simonsemily7@gmail.com
Follow Emily on Instagram: @painexplained_tms

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Pro Runner Spotlight: Zach Bitter Jul 15, 2024

Zach Bitter is a record ultra runner, coach and podcast host. In this episode, he answers your questions on training, fueling, recovery and much more!

Find Zach Bitter via his website, Instagram or podcast

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How Runners Should Self-Reflect After Every Race Jul 08, 2024

On today's episode, Brodie reflects on his recent Hyrox event and discusses how you should reflect on your own races.

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How to Best Treat Tendons with Dr. Peter Malliaras Jul 01, 2024

Guest: Dr. Peter Malliaris, a leading expert in tendinopathy research and clinical practice for over 15 years.

Here is what we will cover today:

Effective Management of Tendinopathy:

Exercise and Education:
- Importance of progressive exercise to build tendon tolerance.
- Education on managing symptoms and avoiding aggravating activities.
Isometrics and Loading:
- Isometrics were initially thought to reduce pain but recent studies show progressive loading is equally effective.

Adjunct Therapies:

Shockwave and PRP:
- Evidence on their effectiveness is mixed; more placebo-controlled studies needed.
Scans and Imaging:
- Not necessary for diagnosis; used if initial treatments fail to identify other possible issues.

Pain and Function Management:

Mechanisms of Pain:
- Pain is multifactorial; education should address beliefs and neuromuscular factors.
Loading and Tolerance:
- Gradual increase in load is crucial for rehabilitation.
Individualized Education:
- Tailored education interventions for conditions like rotator cuff pain.

Then I answer your Facebook Group Questions

To visit Peter's website head to: https://www.tendinopathyrehab.com/

For Peter's twitter go to: https://twitter.com/DrPeteMalliaras

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Latest Research: Toe Box Size / Forward Lean / Iliac Stress Fractures / Kinesio Tape Effectiveness Jun 24, 2024

Papers Reviewed in this Episode:

Toe Box Shape of Running Shoes Affects In-Shoe Foot Displacement and Deformation: A Randomized Crossover Study
The Effect of Posture on Running Economy, Kinematics, and Muscle Activation
Consecutive Bilateral Iliac Stress Fracture in an Adult Male Runner
Effectiveness of Kinesio Tape in the Treatment of Patients with Patellofemoral Pain Syndrome: A Systematic Review and Meta-Analysis

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What is Sciatica: Symptoms & Treatment Jun 17, 2024

In today's episode, Brodie reviews this article: https://www.uhcw.nhs.uk/self-care/sciatica/

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How to Run the Perfect Race with Matt Fitzgerald Jun 10, 2024

Today’s topic focuses on how to run the perfect race with special guest, Matt Fitzgerald.

Matt Fitzgerald, a renowned author of multiple running books, including "80/20 Running," "Racing Weight," "How Bad Do You Want It?", and "The Endurance Diet," joins the show. Matt discusses his latest book, "How to Run the Perfect Race: Better Racing through Better Pacing," diving into training strategies, race day execution, and the broader philosophy of running.

The discussion covers the importance of pacing, the challenges of executing a perfect race, and the psychological and physical aspects involved. Matt offers advice on calculating race finish times, preparing for race day, and how training runs can help predict race performance.

Specific Workouts and Pacing Strategy:

The importance of specific workouts and the role of easy runs in overall training are explored, along with strategies for effective race day pacing.

Overcoming Common Mistakes:

Common mistakes runners make in pacing and how to avoid them are discussed, emphasizing the significance of experience and learning from each race.

Psychological Aspects of Pacing:

The conversation delves into the psychological traits that contribute to successful pacing, including body awareness, judgment, and toughness.

Using Technology in Training:

The role of technology and devices in training and racing is examined, highlighting the need to balance gadgets with body awareness.

Handling Hilly Marathons:

Matt shares strategies for pacing and energy distribution in hilly marathons and how to tailor pacing strategy to individual strengths and weaknesses.

Training at Race Pace:

The importance and frequency of training at race pace are discussed, emphasizing how specific paces can improve race day performance.

The Role of Experience:

The role of experience in achieving a perfect race is highlighted, encouraging runners to learn from each race to improve future performances.

Resources Mentioned:

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group

The Right Exercise Dosage for Tendinopathy Management Jun 03, 2024

Brodie reviews a paper titled: Effect of resistance exercise dose components for tendinopathy management: a systematic review with meta-analysis
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group

Latest Research: Exercises to Reduce Injury Risk May 27, 2024

Brodie reviews a paper titled: Hip and core exercise programme prevents running-related overuse injuries in adult novice recreational runners: a three-arm randomised controlled trial (Run RCT)

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group

Running Q&A Collab with Lydia & Sophie from Stronger Stride May 20, 2024

In today’s collaboration episode, we dive deep into a Q&A session focused on helping runners train more effectively, prevent injuries, and enhance performance. Joined by Lydia and Sophie from the Stronger Stride Podcast, we explore various aspects of running, including injury prevention, training tips for different terrains, and strategies for marathon preparation and recovery.

Check out the Stronger Stride Socials:
Insta @Strongerstride
Podcast: The Stronger Stride

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group

Running Form & Breathing Tips with Matthew Silver May 13, 2024

Episode Summary:
In today’s episode, we delve into the critical aspects of running smarter, not harder, with physical therapist Matthew Silver. Drawing insights from his new book, Built to Run, we explore essential topics such as proper running form, effective breathing techniques, and strategies to prevent common injuries. Matthew brings a wealth of knowledge from his experience in treating runners and offers practical advice that can transform your running experience.

Key Topics Covered:

Optimizing Running Form: Discussion on the importance of running form, identifying common form mistakes, and how to correct them for better performance and injury prevention.
Breathing Techniques for Runners: Insights into how proper breathing can enhance running performance, including practical exercises and the physiological benefits of different breathing methods.
Preventing Common Injuries: Tips on how to use strength training, mobility exercises, and proper running mechanics to stay injury-free.

Guest Bio:
Matthew Silver is a US-based physical therapist specializing in running-related injuries and performance. He has a deep personal and professional interest in helping runners overcome challenges and achieve their best.

Check out Matt's new book Built to Run
Also check out Matt on Instagram & Youtube

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge

Run Smarter YouTube Channel
Receive Run Smarter Emails
Book a FREE Injury chat with Brodie
Run Smarter App IOS or Android
Podcast Facebook group

Sleep Science for Runners with Amy Bender (Re-Run: Mar 2020) May 06, 2024

Dr Amy Bender is a sleep scientist on a mission to promote sleep for well-being & better performance. She is the perfect guest to have on the podcast to discuss its importance for your running performance, recovery and efficiency.

We discuss: