The Run Smarter Podcast

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨In this month’s Latest Running Research episode, Brodie breaks down three fascinating studies that challenge common beliefs and refine how runners should approach performance and injury prevention. First, a randomized controlled trial on ketone supplementation reveals that while ketones significantly improve cognitive function—helping with reaction time and mental clarity—they do not improve running performance, efficiency, or fuel utilization. Despite feeling better during efforts, runners didn’t run faster, and some even experienced gastrointestinal issues, raising questions about their real-world value for endurance athletes. Next, Brodie explores a meta-analysis comparing high-intensity interval training (HIIT) vs moderate continuous running (MICT). The key takeaway: HIIT is more effective at improving running economy (efficiency at submax speeds), particularly at moderate intensities, while steady running is better for improving VO₂ max (your aerobic engine). This reinforces the idea that both training styles serve different physiological purposes—and combining them strategically is the smartest approach for performance gains.Finally, a newly released review challenges one of the most common rehab narratives: that weak glutes cause poor running mechanics. Across 19 studies, there was no consistent link between hip strength and running biomechanics, and even strengthening programs failed to meaningfully change running form. Instead, Brodie reframes strength training as a way to increase load capacity, not “fix” technique—highlighting the importance of gait retraining and smart load management over blindly strengthening muscles.🎯 Key Takeaways Ketones may sharpen your brain—but won’t make you run faster HIIT improves efficiency, steady running builds aerobic capacity → you need both Stronger glutes ≠ better running form → focus on capacity, not just mechanics Fatigue, load, and training errors remain the biggest drivers of injury risk

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨ Episode SummaryIn this Q&A episode, Brodie answers listener-submitted questions covering everything from transitioning to zero drop shoes to fixing ITB pain, understanding Zone 2 training accuracy, and safely introducing sprint work.Along the way, he breaks down common misconceptions, highlights what actually matters, and provides practical, step-by-step strategies you can apply straight away.If you’ve ever felt confused by conflicting advice or stuck in an injury cycle, this episode will help you cut through the noise and run smarter.🧠 Questions CoveredHow do you safely transition to zero drop / minimalist shoes (especially with a neuroma)?What are the best exercises for ITB syndrome—and are exercises even the priority?Do you need a VO2 max test to truly train in Zone 2?What’s the safest way to introduce sprint training?Why do your calves (soleus) feel like they’re burning early in runs—and what can you do about it?🔑 Key TakeawaysZero Drop TransitionTransition gradually—this is non-negotiableStart with walking / strength work before runningIntroduce running in small doses (5–10 minutes per run)Build volume slowly (~10% per week)Monitor for warning signs: calf tightness, foot pain, Achilles stiffnessITB Pain (What Actually Matters)The cause is usually load + mechanics, not just weaknessCommon triggers:Downhill runningNarrow or crossover step widthCambered surfacesFirst line of treatment:Modify training load and mechanicsStrength work (secondary but helpful):Step-downsCrab walksHip hikesSingle-leg control workZone 2 Training (Do You Need Lab Testing?)VO2 max testing = gold standard, but not essentialMost runners can rely on:Effort (RPE)Conversation testTrue Zone 2 should feel:Sustainable for long durationsMinimal fatigue buildup“Could do it all over again” effortIntroducing Sprint TrainingStart with strides, not all-out sprintsStructure:Gradual acceleration (15 sec)Short peak speed (8–10 sec)Full recovery (1–2 min)Progression:Start with 4 reps at ~75% effortBuild to 6–8 reps at ~90–95% effortKeep it controlled and progress graduallyBurning Calves (Soleus Overload vs Something Else)The soleus handles very high loads during runningCommon overload factors:High intensity or hillsMinimalist footwearRapid training increasesBut… consider another possibility: 👉 Compartment syndromeClues it might not be “just tight calves”:Burning sensation early in runsBilateral symptomsLong-standing issue despite rehabForced to stop rather than push throughHelpful strategies:Longer, more gradual warm-upsWalk/run approachAvoid sudden intensity spikesLet symptoms settle before continuing

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨ This episode is a previously recorded Ask Me Anything (AMA) that was originally released exclusively to podcast patrons. Now that the patron platform has been discontinued, these conversations are being shared on the main feed so the broader Run Smarter audience can benefit from the questions and discussions.In this AMA, Brodie answers listener questions on several common challenges runners face. The episode begins with a deep dive into a practical training question: Is it better to improve running performance using run-walk intervals or continuous running? Brodie explains that the “best” approach depends on factors such as experience level, recent time off running, current injury status, effort levels, fatigue, and overall training consistency. The key takeaway is that consistent mileage without injury is the biggest driver of improvement, and run-walk strategies can often help runners build volume safely while maintaining proper effort levels. The episode then shifts to injury management and race readiness. Brodie discusses how to distinguish between a manageable symptom flare-up and a warning sign that training load is too high. He emphasizes that runners should only race when their training has built enough confidence and tissue capacity to tolerate race demands, rather than rushing into events prematurely. Finally, he addresses a question about persistent knee pain and whether it’s better to consult a physio, doctor, or another professional. His advice: seek a practitioner you trust, someone who explains the problem clearly, provides a long-term plan, and adjusts treatment if progress stalls.Key Takeaways for RunnersConsistency beats everything. The best training strategy is the one you can maintain week after week without breaking down.Run-walk intervals can be powerful. They help manage fatigue, reduce repetitive loading, and allow runners to safely build mileage.Effort matters more than format. Easy runs should stay easy (roughly 2–3/10 effort) to maintain an effective training balance.Don’t rush back into racing. Confidence and capacity should be built gradually through training before entering an event.If rehab isn’t improving over time, something needs to change. Consider reassessing diagnosis, load management, or the practitioner guiding your rehab.

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨ Tendon pain is often treated as a purely physical problem. Strengthen the tendon, adjust the load, and eventually things should improve.But what happens when the pain persists for months… or even years?In this episode, Brodie speaks with physiotherapist and PhD researcher Jack Mest about a recent systematic review and meta-analysis exploring the psychological profile of people with persistent tendinopathy. The research compared people with chronic tendon pain to healthy controls and uncovered something surprising: fear of movement wasn’t the main psychological factor.Instead, the research found that pain catastrophizing — a negative outlook toward pain and recovery — appeared more common in people with persistent tendinopathy.This episode explores how psychological factors may influence tendon pain, why lower limb injuries may carry a greater psychological burden, and why clinicians need to treat the person behind the injury — not just the tendon itself.If you’re a runner struggling with Achilles pain, plantar fasciopathy, proximal hamstring tendinopathy, or another persistent tendon injury, this conversation will help you understand why recovery can feel so frustrating — and what might help.In This EpisodeBrodie and Jack discuss:Why tendinopathy often becomes a chronic conditionWhat the biopsychosocial model means for tendon rehabThe difference between kinesiophobia (fear of movement) and pain catastrophizingWhy catastrophizing appears more common in persistent tendon painWhy lower limb tendinopathies may have greater psychological impact than upper limb injuriesThe role of beliefs, expectations, and past experiences in shaping painWhy clinicians should ask about patients’ thoughts and fears about their injuryWhether psychological traits are pre-existing or develop after chronic pain beginsPractical advice for runners dealing with long-term tendon painAbout the GuestJack Mest is a physiotherapist and PhD researcher whose work focuses on understanding why tendinopathy becomes chronic and how psychological factors influence tendon pain.His research aims to improve the way clinicians approach tendon rehabilitation by integrating biological, psychological, and social factors into treatment.Follow Jack's research and updates: X (Twitter): @Mest_Jack Facebook: Jack Mest PhysioPaper summary: https://www.jospt.org/do/10.2519/jospt.blog.2026017/full/

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨ Andy Blow is the founder of Precision Hydration and a former elite triathlete. In today's episode, we delve into the misconceptions around sweat & hydration advice and how to individually tailor a fueling strategy to help your performance.Andy also answers your questions around cramping, running in cold conditions, gels for a sensitive stomach and if hydrating days before a race is necessary. Check out precisionhydration.com for electrolytes and fuelling products.Click here to book in a free 1 on 1 chat with the precision hydration team.

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨ In this month’s research roundup, Brodie reviews three new papers examining super shoes (advanced footwear technology) and their impact on running economy and performance.Across a large review, a meta-analysis, and a randomized crossover trial, the consistent finding was a ~2.5–3% improvement in running economy when using carbon-plated, high-stack, high-rebound foam shoes. Importantly, benefits weren’t limited to elites. Even at slower speeds (7.5–12 km/h), recreational runners showed meaningful reductions in oxygen cost, translating to roughly a 1% improvement in marathon performance — about three minutes for a four-hour runner.The key insight is that it’s not just the carbon plate doing the work. The performance gains appear to come from a synergy between plate stiffness, PEBA-style high-rebound foams, rocker geometry, and stack height. The shoes don’t “create” energy — they reduce energy loss, particularly around the big toe joint and during stance. Interestingly, comfort didn’t correlate with better economy, and biomechanical changes were smaller than many expected.From a practical standpoint, super shoes offer real performance advantages, but gradual integration is essential. Altered loading patterns and increased stiffness may raise injury risk if introduced abruptly, with case reports highlighting midfoot stress reactions. Rotate them in carefully, monitor symptoms, and be aware that high-rebound foams can degrade over time, reducing their metabolic benefit.

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨ In this episode, Brodie dives into a long-awaited research review examining whether active cool downs actually do what we’ve been told they do.You’ve probably heard that cooling down helps “flush lactic acid,” reduce soreness, prevent injury, and speed up recovery.But what does the evidence say?This episode breaks down a comprehensive narrative review titled “Do we need a cool down after exercise?” and explores the physiological, psychological, performance, and injury-related effects of active cool downs compared to passive recovery

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨ In this episode, Brodie breaks down a newly published review paper that takes a deep dive into what’s actually happening inside painful tendons — far beyond the usual “overuse” explanation. You’ll learn how healthy tendons are structured, what changes at a microscopic level when tendinopathy develops, and why pain severity often doesn’t match what shows up on scans. The episode explores how factors like load management, low-grade inflammation, oxidative stress, ageing tendon cells, and overall metabolic health all interact to influence tendon pain and recovery.Brodie also discusses what this emerging science means for real-world rehab — including why rest alone doesn’t work, why exercises sometimes stall progress, and why a more holistic approach is often needed. The episode finishes by looking ahead at future treatment directions, from improved diagnostics to regenerative and molecular therapies, while grounding everything in practical takeaways runners can apply right now. If you’re dealing with persistent tendon pain — especially proximal hamstring or Achilles tendinopathy — this episode will help you understand why recovery can be slow and what actually gives you the best chance of long-term success.

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨In this rerun episode, we dive deep into foot strength, control, and coordination with one of the world’s leading authorities on running biomechanics, Jay Dicharry.Jay is a physical therapist, biomechanical researcher, and author of Running Rewired and Anatomy for Runners. He’s also the creator of the MOBO Board and has analysed thousands of runners’ gait patterns across elite labs in the US.This conversation breaks down why foot strength is so often misunderstood, why simple exercises like towel scrunches fall short, and how runners can build durable, efficient feet that translate directly to better running performance and fewer injuries.Despite a chaotic recording (blackouts, platform failures, and tradesmen mid-interview), the first 40 minutes in particular are packed with high-value, practical insights you can start using immediately.🧠 What You’ll Learn in This EpisodeWhy foot strength actually matters for runnersWhy the foot is often the missing link between strength training and running injuriesHow poor foot control can contribute to injuries up the chain (calf, knee, hip, spine)Why runners haven’t seen injury rates drop despite better shoes and more researchCoordination comes before strengthWhy most runners don’t have a “strength” problem, but a coordination problemThe difference between:CoordinationStabilityLoadWhy skipping coordination leads to poor results—even with good exercisesSimple self-tests you can do todayThe Toe Yoga test (and what failing it actually means)The single-leg balance test to identify poor foot strategyHow to tell if you’re cheating with your hip and trunk instead of using your footHow to load the foot properlyWhy calf raises alone are not enoughWhen runners are not ready for heel-off or calf-dominant exercisesHow to progress from:Flat-foot control→ single-leg stability→ loaded exercises like split squats and single-leg deadliftsWhy heavy single-leg lifts actually make sense for runnersFlat feet, high arches & foot “type”Why foot shape isn’t something you need to “fix”When foot structure matters—and when it doesn’tWhy some runners with very flat feet run pain-free at elite levelsOrthotics: who actually needs them?Why Jay now prescribes very few orthoticsThe test that determines whether orthotics are necessaryHow long-term orthotic use can reduce intrinsic foot muscle activityHow to safely wean off orthotics if appropriate (and why cold-turkey is a bad idea)Minimalist shoes vs cushioned shoesWhy barefoot running didn’t “fail” (and what it actually changed)Why minimalist shoes are a training tool, not a moral identityHow shoe cushioning affects proprioception and running economyWhy most runners benefit from a shoe quiver, not one “perfect” shoeCommon misconceptions Jay sees all the time“Running alone is enough to make me strong”“Everyone should transition to minimalist shoes”“Foot motion is dangerous”Why most running injuries are load management problems, not form flaws🏃 Practical Takeaways for RunnersFoot strength isn’t about doing more exercises—it’s about doing the right progressionMaster coordination before adding loadTrain your feet year-round, not just when injuredBarefoot strength work improves learning and controlStrong feet support better running economy, not just injury prevention🔗 Resources Mentionedmoboboard.com – Foot-specific strength and coordination exercisesanathletesbody.com – Jay’s educational resources and programs

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨In this month’s Latest Running Research episode, Brodie breaks down four newly published papers that challenge common assumptions about bone health, injury risk, shoe prescription, and recovery tools in runners. Across all four studies, a consistent theme emerges: what feels logical—or is heavily marketed—doesn’t always align with how the body actually adapts. From bone mineral density and stress injuries to shoe “matching” and foam rolling, this episode helps runners separate useful tools from over-inflated claims. 🦴 Paper 1: Bone Mineral Density & Ground Reaction Forces This study explored whether the forces experienced during running are associated with bone mineral density (BMD)—and whether this relationship differs between male and female runners. Key Findings Male runners with higher ground reaction forces tended to have higher bone mineral density at the spine, pelvis, femur, and tibia.These relationships were present at both self-selected and standardised running speeds.In female runners, no meaningful relationship was found between impact forces and bone mineral density.Female runners had consistently lower absolute bone density and impact forces than males.Why This MattersBone adapts to mechanical loading—but not equally across sexes.Running alone may provide enough stimulus for bone adaptation in males, but often not in females.Hormones, energy availability, muscle mass, and force production likely play a role.Practical TakeawaysRunning mileage alone is not a reliable bone-building strategy for everyone.Female runners may benefit more from:Heavy strength trainingJumping and sprintingMulti-directional loadingBone health also depends on recovery and nutrition, not just impact.🦴 Paper 2: Biomechanics & Bone Stress Injuries This scoping review examined biomechanical factors associated with bone stress injuries (BSIs) across multiple running populations. Key Findings:The strongest prospective risk factors for BSIs were:Greater vertical centre-of-mass movement (“bounce”)Lower cadenceEvery ~0.5 cm increase in vertical motion was linked to a 14–17% higher injury risk.Each additional step per minute was associated with a 3–5% reduction in risk.Site-specific mechanics varied by injury location (tibia, metatarsals, navicular).Why This MattersExcessive vertical motion and low cadence consistently increase bone stress.Many commonly blamed factors (e.g. loading rate) are less reliable predictors.Some biomechanical findings may reflect post-injury adaptations, not causes.Practical TakeawaysSmall cadence increases (5–10 steps/min) may meaningfully reduce bone stress.Reducing unnecessary “bounce” can be protective.Gait changes should be gradual and load-aware.Biomechanics is only one piece—training load, sleep, nutrition, and bone health interact👟 Paper 3: Shoe Recommendations & Gait Analysis This single-blinded randomised trial tested whether shoes recommended based on gait analysis actually change how runners move—or simply change how they feel. Key FindingsShoes labelled as “gait-matched” were rated:More comfortableHigher performingLower injury riskDespite this, both shoes were identical models with different colours.No differences were found in:Running mechanicsFoot strikeTibial accelerationWhy This MattersExpectations and expert recommendations strongly influence perception.Gait analysis can act as a placebo-like effect.Feeling better does not necessarily mean moving differently—or safer.Practical TakeawaysComfort matters—but it does not guarantee injury protection.Be cautious of claims that a shoe “fixes” your gait.If a shoe feels good and supports consistent training, it can still be useful—but not for biomechanical reasons.Long-term injury risk is driven more by load management than shoe category 🧠 Paper 4: Foam Rolling & the Knowledge-to-Action Gap To close the episode, Brodie discusses a paper examining whether practitioner beliefs about foam rolling align with scientific evidence. Key FindingsStrongest evidence supports foam rolling for:Short-term increases in range of motionTemporary pain reductionAcute increases in local blood flowLittle to no evidence supports:Performance enhancementInjury preventionLong-term structural changes to muscle or fasciaOnly 2 of 15 practitioner beliefs aligned with the evidence.Knowledge gaps existed across professions and countries.Why This MattersFoam rolling isn’t useless—but its benefits are often overstated.The issue isn’t the tool—it’s how it’s explained and justified.Poor science communication fuels unrealistic expectations.Practical TakeawaysUse foam rolling as a short-term symptom-management tool, not a fix.It won’t replace strength training, load management, or recovery.If it helps y

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨For years, chronic tendinopathy has been treated as a tendon problem — load it, strengthen it, remodel it. But what if, for some runners, the tendon itself isn’t the main driver of pain anymore?In this episode, Brodie breaks down a new 2026 systematic review that may reshape how we think about stubborn, long-standing tendon pain. The paper explores whether nerve ingrowth and abnormal blood vessels around tendons — not degeneration of the tendon tissue itself — may be the real pain source in chronic cases.We unpack the emerging research, explain each intervention in plain language, and discuss who this may (and may not) apply to — especially runners stuck in repeated rehab cycles despite “doing everything right.”This is early, evolving science. But it’s a fascinating glimpse into where chronic tendon treatment may be heading next.What You’ll Learn in This EpisodeWhy some chronic tendon pain may be neuropathic (nerve-driven) rather than structuralHow abnormal blood vessels and nerves grow into painful tendons over timeWhy traditional loading programs sometimes stop working in very chronic casesWhat “neural modification” treatments aim to do — and why they’re gaining interestThe six intervention categories reviewed in the paper (explained simply)How strong (or limited) the current evidence actually isWhere this research fits alongside exercise-based rehab, not against itInterventions Reviewed (Plain-English Overview)1. High-Volume Injections (HVIGI / HVDI)Large volumes of fluid are injected around the tendon (not into it) under ultrasound guidance to mechanically disrupt abnormal blood vessels and pain-sensitive nerves.Key takeaway:Consistent short- to medium-term pain and function improvements, especially in people who had failed exercise-based rehab.2. Sclerosing Polidocanol InjectionsA chemical agent is injected directly into abnormal blood vessels to deliberately close them down, cutting off blood supply to pain-producing nerves.Key takeaway:Moderate to strong pain reductions in very chronic cases, with outcomes comparable to surgery in some studies.3. Radiofrequency MicrotenotomyA minimally invasive procedure using controlled heat to disrupt nerve ingrowth and abnormal vessels at the tendon–paratenon interface.Key takeaway:Very strong results in a small cohort, but higher risk and limited evidence so far.4. Minimally Invasive Paratenon ReleaseScar-like adhesions between the tendon and surrounding tissue are mechanically released to restore tendon movement and reduce nerve irritation.Key takeaway:Large pain reductions and high rates of pain-free outcomes in non-insertional Achilles tendinopathy.5. Electrocoagulation TherapyElectrical energy is used to seal off abnormal blood vessels surrounding the tendon under ultrasound guidance.Key takeaway:Promising early results, but evidence limited to one small study.6. Surgical Interventions (Open & Endoscopic)Surgery physically separates the tendon from irritated surrounding tissue and removes abnormal vessels and nerves.Key takeaway:Effective for some, but invasive, with longer recovery and higher risk.The Big Picture TakeawayAcross very different procedures, outcomes were surprisingly similar.That points to a common mechanism: 👉 Modifying the neural (nerve-driven) pain environment around the tendon, rather than “fixing” tendon structure itself.This doesn’t replace exercise-based rehab — but it may explain why a subset of runners with long-standing, highly sensitive tendinopathy stop responding to load alone.This research is best viewed as a future direction, not a replacement for good rehab principles.

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨Chronic plantar fasciitis can quietly strip away your confidence, your identity as a runner, and eventually your belief that running is even possible again.In today’s episode, Jon shares his seven-year battle with stubborn plantar fasciitis—and how he went from barely being able to walk in the morning to completing trail marathons at age 59.This is not a story about a magic treatment or a quick fix. It’s about patience, progressive strength, smarter recovery, and changing the way you think about pain. If you’ve tried everything and feel like you’re running out of options, this conversation will resonate deeply.What We Cover in This EpisodeJon’s long road with plantar fasciitisHow his symptoms started, disappeared, then returned worse than everWhy years of rest, stretching, and passive treatments didn’t solve the problemWhat “first-step pain” taught him about whether he was improving or regressingWhy many plantar fasciitis treatments failOver-stretching and aggressive rehab that actually delayed healingWhy ticking “strength training” off the list too early is a common mistakeThe difference between doing exercises and loading tissue correctlyThe turning pointThe mindset shift that stopped the injury from controlling his lifeHow slow, progressive calf strengthening rebuilt tissue capacityWhy learning not to catastrophize flare-ups changed everythingStrength training that actually workedThe calf exercises that gave the biggest return on investmentHow he progressed from double-leg to single-leg loading safelyRep ranges, frequency, and why patience mattered more than intensityRecovery beyond rehabHow improving sleep quality accelerated his progressNutrition changes that supported training and recoveryWhy recovery became non-negotiable as he got olderWhere Jon is nowRunning pain-free most days after years of struggleCompleting half marathons, mountain runs, and a self-supported trail marathonHow he’s approaching goals differently to stay healthy long-term

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨ Matt is a repeat guest from the Doctors of running and a running shoe fanatic!Our discussion on today's episode starts with shoe expiry dates. Matt gives his opinion on when it is time to buy new running shoes and what variables play a role in running shoe wear and tear.Next, we explore the different features of a shoe that you need to consider when buying a new pair. Matt discusses comfort, flexibility, stability, upper, drop, weight and many other features.Matt also shares his recommendations on shoe brands for beginner runners, performance-minded runners and his take on maximalist versus minimalist.Follow Matt's work by visiting the doctors of running website, youtube, podcast and insta.

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨ In this month’s Latest Running Research episode, Brodie breaks down three high-impact studies that every runner should know about—covering sleep quality and injury risk, what actually gets injured during marathon running, and how strength training can improve running economy. If your goals are to run faster, stay injury-free, and train smarter in 2025, this episode delivers clear, evidence-based insights without the fluff.We start with a standout prospective study tracking runners over six months, showing that poor sleep quality—not sleep quantity—significantly increases injury risk. Each one-point drop in perceived sleep quality increased injury risk by 36%, while rising fatigue and muscle soreness emerged as early warning signs in the 1–2 weeks before injury. The takeaway is clear: sleep quality, recovery monitoring, and subjective signals like soreness and fatigue deserve far more attention than most runners give them. Next, we zoom out and examine a comprehensive review of marathon-related injuries, separating race-day injuries from training injuries and identifying the most commonly affected areas (thigh, knee, calf, foot, and ankle). The paper highlights both modifiable risk factors (training load, recovery, alcohol use, footwear transitions) and non-modifiable risks (age, sex, prior injury), offering valuable context for runners preparing for longer events or returning from injury. Finally, the episode explores new research on strength training and running economy, focusing on how combining heavy resistance work with plyometrics (“complex training”) can meaningfully improve efficiency. The findings reinforce that strength training isn’t just for injury prevention—it directly improves how much energy you burn at a given pace, making it a powerful performance tool when programmed correctly.