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! 🎉✨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 EpisodeWhat VO₂ max really represents and how it’s measured in a labWhy running economy and fractional utilization matter more than a single numberHow accurate VO₂ max data is from wearables like GarminProven interval sessions to raise your aerobic ceilingThe difference between short, sharp efforts vs. 4-minute intervals (and when to use each)How quickly fitness declines during injury or downtimeThe importance of deciding: are you training or are you rehabbing?Why performance—not your watch’s algorithm—is the true indicator of progressGuest 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 & LinksConnect with Will on YouTube: Dr. Will O’ConnorVisit his website: drwilloconnor.com

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 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.”

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 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.

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 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 EpisodeSteph’s early running journey and how a desire for speed led to under-fueling and multiple stress fracturesThe truth about RED-S and its impact on hormones, recovery, and bone densityWhy 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 densityHow often to train, and why timing matters for bone adaptationFueling strategies and key nutrients for strong bonesWhy all runners — even those without bone health issues — should focus on building and maintaining bone strengthThe mindset shift from chasing short-term PRs to prioritizing longevity and consistency in trainingLinks & ResourcesFollow Steph on Instagram: @stephmundt.dptSteph’s Coaching & PT Services: Volante PT & Performance

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 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 LearnKey structural differences between male and female tendons (size, stiffness, collagen synthesis)Why female tendons may stretch more but adapt less to trainingHow men and women respond differently to tendon rehab protocolsSurprising findings about pain, healing, and tendon blood flowWhether injury prevention or rehab should differ based on sex📌 Key TakeawaysFemale 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 TendinopathyDon’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.

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! 🎉✨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-lineYou struggle to breathe or feel exhausted post-runYou feel unmotivated to start your runsTips for Running Slow Enough:Try “embarrassingly slow” pace for recovery runsSing a line of a song as a breathing testFocus on how your legs and breath feel, not your watchFinish feeling like you could do it againThe 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?

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! 🎉✨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)

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 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 synthesisWhy vitamin D is like a “site manager” during tendon repairThe difference between in vitro (lab) and in vivo (animal) studiesWhat research shows about vitamin D deficiency and tendon healingThe 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 testAim for blood levels between 75–125 nmol/L for optimal musculoskeletal healthGet sun exposure for 10–30 mins/day (arms and legs, mid-morning or afternoon)Include dietary sources like fatty fish, egg yolks, and fortified foodsSupplement with 1,000–2,000 IU/day if needed; higher doses may require supervisionIf supplementing long-term, consider pairing vitamin D with vitamin K2 to support bone health and calcium balance🎯 Ideal For:Runners and athletes recovering from tendinopathyPeople looking to optimize tendon repair and performanceAnyone curious about the role of micronutrients in injury 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 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/fullWe 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

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! 🎉✨ 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 goalsWhether 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.

Learn more about Brodie's Research Database & AI Assistant 📄🔍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 InsightsAsymmetry & Bone Stress InjuriesStudy 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 MarathonersStudy 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 RiskStudy 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 RunnersMonitor 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 optionsFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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 dietsWhether the science supports keto for endurance performanceThe trade-offs between fuel efficiency, oxygen use, and high-intensity outputWhat recreational runners should consider when planning their fueling strategiesLouise also shares:When keto may be appropriate (hint: not for everyone!)How to train your gut to tolerate more carbsThe dangers of extreme diet restrictionWhy individual response should guide your nutrition planHer 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)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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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.”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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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 PhaseWhat 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.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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍 Episode 391 – Running is Rehab: When Doing is the Fixing with Greg LehmanIs 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 meansHow to reframe pain and symptoms as part of the recovery journeyWhy many runners are told to stop running unnecessarilyHow to use pain intelligently (yes, you can run with some pain)The truth about muscle imbalances and faulty running formWhen to reintroduce hills, speedwork, or doublesWhy the 10% rule may be flawed—and what to do insteadHow to know if you're progressing or pushing too far👤 About Greg LehmanGreg 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. 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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍🧠 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 RunningHow 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 LoadingForefoot 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 TendinopathyA 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 InsightsBased 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.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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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 story00:33 – Background on Sara’s PHT journey and how it developed over the years01:07 – Sara shares the onset of her symptoms dating back to 200902:34 – The chronic resurgence in 2017 and the role of life transitions03:54 – Seeking treatment: from passive treatments to sports medicine05:49 – Ineffective treatments: PRP, dry needling, and acupuncture06:48 – Diagnosis of PHT and later gluteal tendinopathy08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy09:43 – The mental and emotional toll of chronic pain10:41 – Finding Brodie’s podcast and beginning strength training12:18 – The importance of slow, heavy progressive strength training in recovery14:13 – Balancing treatment approaches and avoiding unnecessary interventions16:29 – Returning to running: overcoming fear and rebuilding confidence19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection24:27 – The impact of personality traits on chronic pain and recovery27:53 – How stress and responsibility play a role in pain persistence31:36 – Understanding the emotional component of pain and its management34:27 – Key strategies for overcoming hypervigilance and overanalysis37:45 – How to shift treatment strategies when progress plateaus41:02 – Sara’s current status: running again and symptom management42:51 – Final advice for PHT sufferers and key takeawaysKey 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: [email protected] Away Your Pain – David SchechterHealing Back Pain – Dr. John SarnoEmily's TMS InstagramDan’s YouTube Channel: Pain Free YouFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍Guest: Dr. Ian Seels | Specialist Musculoskeletal Physiotherapist🧠 Episode SummaryIn 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 LearnWhy inflammation matters more than weight when it comes to injury and painHow a high-carb Western diet may be quietly sabotaging your recoveryThe 3 pillars of "active management" for injury: mechanical, mental, and metabolicThe basics of an anti-inflammatory diet (very low carb, high fat, moderate protein)The difference between nutritional ketosis vs. metabolic acidosisHow to train your body to burn fat instead of carbs for enduranceSimple ways to reduce oxidative stress and support your gut healthWhy omega-3 to omega-6 balance is critical for joint and tendon healthLabel-reading tips that might surprise even the most health-conscious runnersWhether CRP and ketone testing is worth doing to track inflammation🧪 Practical Takeaways for RunnersA 4–6 week anti-inflammatory diet “trial” could help reduce pain and improve energyReducing processed foods and increasing healthy fats can shift you into a less inflamed stateBerries, leafy greens, herbs, and spices are powerful sources of antioxidantsKetone testing can “gamify” your dietary changes and provide real-time feedbackOmega-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 nutritionFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍🎙️ The Safest Way for Runners to Lose Weight (w/ Dr. Nick Fuller) Run Smarter PodcastAre 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 gainHow to prevent injury while losing weight as a runnerWhy carbs aren’t the enemy—and how cutting them can backfireThe 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 & YouTubeFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍📌 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 LookMedial Tibial Stress Syndrome: A Scoping ReviewShin 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 RunnersRunning-Centred Injury Prevention Support: A Scoping ReviewMost 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 supportRunners 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 EconomyThe Effects of Intermittent Sprint Training on Running Economy and Leg Stiffness in Highly Trained Runners12-week protocol: just 1 sprint session per weekResults:💨 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 performanceFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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/ 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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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 injuryHow to calculate protein needs and why it's vital for tissue repairA breakdown of carbs and fats: their role in recovery and daily fuelingHow to spot signs of under-fuelling, both short- and long-termWhen (and if) supplements like collagen, vitamin D, and protein powders are worth usingHow to keep nutrition simple without sacrificing resultsWhat recreational runners can learn from elite athlete routines—without overdoing itThe “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 SullivanFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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 facebookCheck out some previous podcast episode:Avoiding & Managing Stress FracturesThe hidden dangers of RED-S with Isobel RossFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍🧠 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 PerformanceExamines 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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍 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 fillThe concept of running economy durability and how it differs from standard running economyHow the study was structured and what made it uniqueDetailed breakdown of the strength training protocol:10-week program, 2x/weekExercises: back squats, single-leg press, isometric calf raises, plyometric drillsProgressive overload and focus on intent (explosive effort)Key results:35% improvement in time-to-exhaustion at 95% VO2maxSignificant gains in running economy under fatigueNo change in economy in a fresh state—why this might be the casePractical implications for recreational runnersStrength training tips to optimize durability and late-race performanceAdditional 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 @MicZaniniBlueSky @mzaniniphysiology.bsky.socialLinkedInFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍For a summary & graphic of Mark's paper, click hereUnderstanding and Enhancing Running Economy with Mark ConnickEpisode 379 | Run Smarter Podcast🎙 Guest: Mark Connick – Postdoctoral Researcher in Sports Biomechanics and Physiology📄 Topic: Individualization of Footwear for Optimizing Running EconomyEpisode 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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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 & FearHow 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 WorksThe 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 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍How to Survive and Thrive in All Weather Conditions with Andrew and MichaelEpisode 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 performanceHow to dress appropriately for cold weather runs and avoid frostbiteWhy runners naturally slow down in extreme cold and how to manage itThe role of humidity in heat stress and how to handle itHow heat adaptation works and how to train for hot conditionsThe best cooling strategies, including ice slushies, wrist cooling, and pre-cooling methodsHow clothing color and material impact heat absorption and reflectionCommon mistakes runners make in extreme temperatures and how to avoid themGuest 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 podcastsYou can also follow 3X training on InstagramFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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 volumeKey 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 synthesisDr. 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 TendinopathyFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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 GateDon’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 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍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.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! 🎉✨

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 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

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

CLICK HERE to learn more about the Run Smarter Database 📄🔍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! 🎉✨

CLICK HERE to learn more about the Run Smarter Database 📄🔍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! 🎉✨Guest: Shreen Lasheen, PhD Candidate in Orthopedic Physical Therapy, Cairo UniversityEpisode 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 SplintsDefinition & 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 & SymptomsHow 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 RehabilitationRest 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 RunnersTraining 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

CLICK HERE to learn more about the Run Smarter Database 📄🔍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 Title: Managing Sleep and Time Zones for Better Performance with Jesse CookGuest 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 PodcastJesse’s instagram: @sleepandsports

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 modelCLICK HERE to learn more about the Run Smarter Database 📄🔍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! 🎉✨

CLICK HERE to learn more about the Run Smarter Database 📄🔍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 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 BioDr. 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 CoveredUnderstanding Exercise AddictionHow to identify the tipping point between healthy commitment and addiction.The potential physical and psychological consequences of overtraining.Personality Traits & Risk FactorsCommon personality traits associated with exercise addiction.How social media, fitness devices, and external pressures contribute to unhealthy exercise habits.Recognizing the SignsSelf-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 BalanceReframing exercise goals for a healthier mindset.The importance of professional counselling and seeking support.Key TakeawaysExercise 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 MentionedExercise 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 StepsReflect 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.

CLICK HERE to learn more about the Run Smarter Database 📄🔍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 Title: What Separates Everyday Runners from the Pros? with John HawleyGuest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research ProgramEpisode 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 runnersThe role of VO2 max and genetic factors in performanceHow mitochondria and cardiovascular adaptations contribute to enduranceWhy lactate threshold matters and how it affects your race pacePractical tips for improving running economy and efficiencyThe importance of self-reflection in identifying personal performance limitationsTraining intensity distribution – how elites balance volume and speedNutrition and fueling strategies critical for marathon performanceThe role of tendon stiffness, muscle fiber type, and biomechanics in efficient runningImpact of modern running shoes on race performanceInsights into gut microbiome, sleep, and recovery for athletic healthTips for recreational runners on building volume, managing intensity, and enjoying the journey of trainingResources Mentioned:The Molecular Athlete research paperA Race Within a Race (available in the research database folder for subscribers)

CLICK HERE to learn more about the Run Smarter Database 📄🔍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 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.

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

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! 🎉✨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?

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! 🎉✨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.

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?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! 🎉✨

Papers discussed in today's episode:Paper 1: Cadence matters: Influence of cadence on spinal load during runningPaper 2: Is There a Pathologic Running Motion Associated with Running-Related Injuries? A Methodological Study Using a Motion Analysis System without SensorsPaper 3: The Prevalence of Stress Fractures and the Associated LEAF-Q Responses, Self-Reported Exercise Volume and Dietary Behaviors in Female Recreational RunnersFor 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 Best Caffeine Strategy to Run Faster with David Hellard🚀 Get 20% OFF Caffeine Bullet Chews HERE 💥 Use Code: RUNSMARTER to claim this offer! 🎯⚡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.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! 🎉✨