The Run Smarter Podcast

In today's episode, Brodie breaks down two past injury chats from injured runners to help you with your own running rehab.Brodie jumps on a call with Alex after receiving this message: "Hi Brodie, I Tackled Achilles tendinopathy and plantar fascia pain last year but now, the plantar fascia pain is now the main problem and has started flaring up again as I try to resume exercising after a long illness".From Sarah: "I’m doing the London Marathon in 4 weeks. I have PHT. I did 15 miles on Tuesday and I now can’t turn the pain off. It is constant. It also woke me up overnight. I really don’t want to withdraw/ defer my place…. If possible…"Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

This episode reviews a 2022 paper titled: 'Not all bone overuse injuries are stress fractures: it is time for updated terminology'.Learn why stress fractures are so serious and are treated very differently to other running injuries.Discover that most bone stress injuries are not stress fractures, and why it matters.Brodie then discusses the grading system for bone stress injuries, alongside the likely time off running.Learn other considerations why predicting return to running including injury history, age, and other relevant factors.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

In my opinion JF Esculier is #1 when it comes to evidence based clinic practice for treating runners. He has published several running related studies and is constantly updating his knowledge on all things running. JF does have a huge interest is shoe prescription relating to injury reduction, treatment & performance, so our discussion revolves around just that. We discuss when you should change running shoes, if it is okay to run in 1 shoe type, if we need running support & what we do for plantar fasciitis!!Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Brodie talks through his recent hip flexor rehab journey and shares his insights to help you rehab your own injury.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Michaela had been dealing with a tibialis posterior injury for several months without improvement. However, she is here to share her successes including rehab principles, strengthening exercises, running modifications, footwear recommendations, and pain guidelines in order to successfully complete a recent marathon! Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Taren Gesell is the Owner of Mymottiv.com and is on the podcast today to help improve the quality of your training.We cover common pitfalls runner's make with their training efficiency and what a weekly routine should look like.Listen to learn:What an efficient training plan looks likeThoughts on stretching, foam rolling, and massage gunsHow to use training zonesRest days, strength days, and cross-training days.Mymottiv.com is the only app with training plan’s designed specifically for ordinary people who want to accomplish something extraordinary in endurance sports. Visit it now and take advantage of the NEW FREE TIER!Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Today Brodie released a patron exclusive episode on how to manage low back pain. Brodie shares his experiences with low back pain before diving into topics such as:The myth between core strength and low back painShould you activate your core when running?Is low back pain from poor postureInjections/medications/Surgery and scansBreathing tips with heavy liftingEffective Mobility exercises Back strengthening exercisesBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

This episode we identify common misconceptions surrounding knee osteoarthritis and bust common myths you might have. Ideas around:What is knee OA?What causes knee OA?What are the consequences of having OA?What is the symptom timeline?What are common non-surgical treatments?We also discuss the correlation between running and osteoarthritis. What some common symptoms are and if you can continue to run with OA. The answers might surprise you!Kevin Maggs is an instructor for The Running Clinic in the US, he helps deliver sound evidence-based advice to runners and medical practitioners alike. Link here for Kevin's twitter account: https://twitter.com/RunningReformBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

This episode discusses a 2018 paper by Jill Cook titled: 'Ten treatments to avoid in patients with lower limb tendon pain'Listen in to hear what treatments you should and shouldn't avoid including injections, scans, stretching and exercise.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Katie was dealing with persistent ankle and knee problems and was trying desperately to complete a half marathon. After a year of set-backs, she changed strategies and finally started building momentum. Katie is on the podcast today to share her frustrating moments and step-by-step guide for success!Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Brodie talks about his recent dilemma with calf soreness and the strategies you can implement to reduce your risk of injury.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. Today, Duane talks about his 6 step plan to grow as a runner which is available to download below:[Download] How to Grow as a Runner 6-Step PlanAlso Race Day Blueprint- 10 Tips to Crush Your Race: https://learn.sparkhealthyrunner.com/raceConnect with Dr. Duane Scotti:· Instagram - @sparkhealthyrunner· Join the Healthy Runner Facebook Community· Subscribe to our YouTube Channel· [email protected]· www.sparkhealthyrunner.comHealthy Runner Podcast:· Apple Podcasts· SpotifyBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Trevor and Angie co-host the Marathon Training Academy and join me for a host hangout to talk about:When is it okay to run with pain?What to look for in a training planThe link between life stress and injuryHow to sharpen your mental gameThe pain, rest, weakness downward spiralWhat to do when injuries aren’t getting any worse or any betterTips for preventing and better handling “hitting the wall”Overlooked but important aspects of a good training planBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Rebecca Rushton is a Podiatrist working with runners. On today's episode we dive into her two recent publications. Paper 1: Friction blisters: A new paradigm to explain causationPaper 2: Friction blisters on the feet: A critical assessment of current prevention strategiesListen now to learn the insights behind these research papers along with practical tips to treat and prevent blisters.Also check out Rebecca's Free PDF download: The Ultimate Guide to a Blister-Free Ultramarathon EventRebecca's other links:Website: https://www.blister-prevention.com/Facebook, Insta, YouTube Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Eoin Everard is a Physio, Pilates Instructor, has a PhD in Human Movement and is an Irish National Champion in the 1500m distance. On this episode, Eoin explains the difference between a Neuromuscular and Aerobic Runner including:How do we know which runner type we are?What is the key differences between groups?How can each runner type reach a performance PB?What weekly routines are different per runner typeCheck out Eoin's book titled: Get to the Line in the Best Shape PossibleYou can also send him an email: [email protected] a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Kevin Maggs joins us once again on the Run Smarter Podcast! Previously in episode 32 discussing Knee OA Misconceptions, Kevin talks today about the physiological influences on chronic pain.Also known as pain amplifiers, Kevin dives into areas such as diet, stress, sleep, hypoxia, fats, insulin surges, free radicals, immune cells, autoimmune processes and several other influences that heighten your pain levels and delay or prevent full recovery.Listen now to gain this crucial insight into recovery. To learn more about Kevin, check out his websites:https://livelyhealthclinic.com/https://www.peakperformancecare.com/ Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Stephanie Hnatiuk is a sports dietician and is on the podcast to answer the Run Smarter Patron Questions, including:What are the benefits of collagen supplements?Should we change our diet throughout the year?What should we eat before running?What should we eat after running to enhance recovery?What sports nutrition supplements do you recommend?Check out Steph's new podcast titled: 'Fuel, Run, Recover'.Find Steph on Instagram: @steph.the.runners.dieticianYou can also check out her Fuel for Runners Course!Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Andrew is on the podcast today to make you rethink your hydration strategy. He also introduces a new resistant starch product designed to keep you hydrated for longer and recover faster post workout.Listen to this episode to learn the most effective hydration strategy, the science behind resistant starch products, the effects of dehydration and fueling tips for your running.Learn more at https://prepdhydration.com.au/Email: [email protected]: https://www.instagram.com/prepdhydration/ Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

This episode covers Rob's struggles and eventually, success with proximal hamstring tendinopathy. Hear his injury insights, mistakes and helpful tips for anyone looking to overcome their own running injury. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

This episode covers the follow question submitted by a run smarter scholar:"What should I focus on during the off-season 1 year before a marathon?" Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

This episode covers everything to do with Orthobiologics, PRP, stem call therapy and other injectables for the treatment of a tendinopathy.Resources and papers covered:Paper 1: Orthobiologics: Diagnosis and Treatment of Common Tendinopathies (2021)Paper 2: Application of Orthobiologics in Achilles Tendinopathy: A Review (2022)Paper 3: Effect of High-Volume Injection, Platelet-Rich Plasma, and Sham Treatment in Chronic Midportion Achilles Tendinopathy: A Randomized Double-Blinded Prospective Study.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

In this episode Brodie answers a question submitted from a run smarter scholar: "Hi Brodie, I have slowly increased my cadence over time with a metronome over the past few months and I am now at 178 and feeling pretty comfortable with it. How do I know when I have found my "Ideal" cadence? Thank you!"Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

In this Q&A episode, Brodie answers the following questions:What is the best way to have a deload week? Reduction in volume, intensity or both?What is the best way to get back running after a stress fracture?How can I progress from a 21min 5k to a 20min 5k?How do I schedule 3 strength sessions into my week if I am running 4-5x per week plus cycling to work?Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Rich Willy is a Physical Therapist and PhD Running Researcher. Today, Brodie talks with Rich about glute activation including.How important are the gluteals during running?How effective are pre-activation exercises prior to running?Will glute exercises reduce your risk of injury?What to do if you have glute fatigue imbalanceFollow Rich on instagram @montanarunninglabAlso on Twitter @rwilly2003Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

In this Q&A Brodie answers the following questions:I had a run/walk progression question. I’m currently up to 8 run walk reps with 30 seconds for run and 75 for walking. Soon, I would like to increase the run time beyond 30 seconds. How much of an increase do you think is sensible? And when I do it, should I reduce the reps or increase the walk time so that I don’t overload the tendon?About how long does strength training take to show any results in running? How many hours a week of strength training would you recommend?I have a treadmill that has adjustable cushioning. I usually run barefoot on it. Is it more beneficial to have it on a firmer setting?Any advice on keeping the higher Cadence when running slow? I seem to speed up to keep up my cadence around 170.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

It sounds counter-intuitive. Why would getting better be dangerous? Brodie explains the physical and psychological dangers of this phase of the recovery cycle along with useful tips to negotiate its treacherous waters.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Runners have in-built habits for success, and also for self-sabotage. How exactly habits are formed, and how to create or remove habits is the topic of today's podcast. Alexandra Ellis helps people move better and feel better with mobility work and strengthening exercises on her podcast the Body Nerd Show and also across Instagram and TikTok.Listen to find out:What process creates a habitHow to increase the likelihood of successHow to remove an unhelpful habitHow to change your behaviour if you keep failing your goalsListen to The Body Nerd Show PodcastFind Alexandra on Insta @hollaformalahttps://www.tiktok.com/@aewellness Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Brodie goes through his favourite progressions and modifications of crucial strength training exercises for runners including squats, deadlifts, lunges and calf raises. Have a listen to his highly practical episode. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Amy developed Proximal Hamstring Tendinopathy in late 2020 and has been battling with the ups and downs of recovery ever since. Recently, she has changed her rehabilitation routine and running approach and has seen tremendous gains. On the episode today, you'll hear Amy's success story and the elements of her recovery that weren't so helpful, along with the elements that eventually turned things around. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Andrea Myers is a content contributor at Doctors of Running and is a qualified Orthopedic Specialist and PT. In this episode, Andrea answers your Patron questions all to do with running shoes including:How often should we replace running shoes?Is it okay to run on the road in my trail shoes?How do I know if Super Shoes are appropriate for me?When is it worthwhile to buy insoles?Make sure you check out the Doctors of Running on https://www.doctorsofrunning.com/Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Today's episode covers my conversation with Marc Surdyka, a physical therapist behind the E3 Rehab podcast, website and youtube channel. We discuss 5 myths about getting scans including:Myth: Imaging shows the cause of painMyth: Imaging predicts outcomesMyth: If you fix the image, you fix the painMyth: Imaging dictates rehabMyth: Imaging never mattersE3 Rehab Video 1: 5 Myths on ScansE3 Rehab Video 2: Goldilocks Principle of RehabAlso Check out the E3 Rehab websiteBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Eric is on the podcast to share his Run Smarter Success Story after battling Tibialis Posterior pain for 4 years. Learn his injury insights, along with the good moments and the bad moments of his journey. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

In this episode, Brodie addresses the following running questions:How do I know if I need a stability shoe or if I should just work on strength and proprioception?How much strength training is too much for runners? And what are the signs?What is the optimal base mileage during the off season?What should you do returning to running after covid or other respiratory illnesses?What is the best way to build endurance and resilience to running downhill in the gym?Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

On this episode, Brodie addresses the following running questions:How would you combat the fear of returning to running following surgery/major injury?How can I get out of this never-ending pain cycle?How do I know if my symptoms are likely to be DOMS?Are new or worn-in shoes better coming back from an overuse injury?Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Carrie Pagliano is a Pelvic PT and passionate runner helping people return to running postpartum. Carrie breaks down the myths, misconceptions and guidelines surrounding this phase in a runner's life and answers the following questions:1.) What are the running postpartum guidelines?2.) What symptoms dictate someone isn't ready for running?3.) What elements should be included to help people return to running?4.) What are some common Pelvic Floor myths?Find Carrie on Instagram or at CarriePagliano.comAlso check out her podcast: "Fit Mom Postpartum"Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Maryke is a physiotherapist and has collaborated with an App developer to create 'Exakt', an app for runners looking to rehab their injuries or reduce their injury risk with easy-to-follow routines.Apart from discussing this app, Maryke dives into her top 3 domains runners need to consider to reduce their injury risk. We will cover:1.) The running warm-up2.) Strength Training3.) Training ScheduleCheck out her new app 'Exakt' which can be found hereBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Brodie updates the Run Smarter Scholars on Shin Splints by recapping a past podcast episode on this topic along with fresh new tips.Recap episode 1: Talking Shin Splints with Dr Duane ScottiRecap episode 2: Shin Splints is there a Solushin with Ben LindsayAnswering the Patron Questions:1.) Karen: Any updates on bone vs. muscular issues and/or when you should be more concerned about the former?2.) Craig: What are the main causes of shin splints?3.) Stephanie: Is it okay to ice shin splint soreness after running?Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Frank Sanchez is a Physician Associate and has been a medical director of the Lifetime Fitness Miami Marathon.Today, the Run Smarter Patrons have submitted questions to Frank on how to survive and thrive as a masters runner. I ask:1.) Would you recommend increasing or decreasing the amount of cross-training as athletes get older?2.) Is it okay to train for a marathon with only easy, long and tempo runs?3.) I get injured every time I run more than 3 days per week. Is this a function of a masters runner?4.) Should we increase or decrease strength training as we get older?5.) Are there any dietary changes for master runners?Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Brodie updates the Run Smarter Scholars on ITB Friction Syndrome by recapping a past podcast episode on this topic along with fresh new tips.Learn about the ITB structure and what ITB friction syndrome is, before exploring potential running risk factors.Listen to this episode if you want a deep insight into the prevention, treatment and management of this condition. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Rowena Field is a Physiotherapist and Researcher in Chronic Pain and Nutrition. She is also involved in the STEPP program which focuses on 'Solutions, Tools & Education for Persistent Pain'. Today, Rowena talks about the role diet has on pain sensitivity and her research on low-carb and keto diets for pain management. Listen to learn the role of glucose and ketones in body inflammation and the changes you need to make to have a positive impact.Click here to learn more about the STEPP programBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Brodie recaps the previous podcast episodes surrounding Patellofemoral Pain including:Talking all things Runner's Knee with the boys from That's RunningWhat Brodie has learnt from Patellofemoral PainCatastrophising and Kinesiophobia hindering your recoveryAfter reviewing the takeaways from these previous episodes, Brodie shares 5 new updates to help with injury prevention and rehabilitation of this condition. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Claire Bartholic is a running coach focusing on science-backed training, nutrition, and mental strength techniques. She is also the host of the Run to the top podcast and the Planted Runner Podcast.In this episode, Brodie and Claire talk about how and why runners should implement strides into their training. Including:What are strides?Who should implement strides?What is a good starting routine?How should strides change throughout various phases of a race preparation?What are some common mistakes made when doing strides?Check out Claire's new podcast & website: The Planted RunnerAnd Claire's Instagram: @theplantedrunnerBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

By popular demand, this is an updated episode covering the old and new information about Proximal Hamstring Tendinopathy. Brodie recaps the previous two episodes on this condition including:Why your hamstring tendinopathy isn't getting better with Maryke LouwWhat Brodie has learnt from Proximal Hamstring TendinopathyAfter reviewing the takeaways from these previous episodes, Brodie shares 5 new updates to help with injury prevention and rehabilitation of this condition. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Peter Brukner is a Medical Doctor and Sports Medicine Physician who has worked with elite national and international sporting teams. After a revolutionary personal experience, Peter shifted his career focussing on the role of carbohydrates in our bodies and how the experts got food and diet so wrong.He published a book titled 'A Fat Lot of Good' and is on a mission to better educate the western world about diet and inflammation.I talk to Dr. Brukner about the role of inflammation in relation to healthy and injured recreational runners and explore how an improved diet can help minimise pain, overcome injuries and assist in athletic performance. Defeat Diabetes WebsiteBook: A Fat Lot of GoodBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

McKale is a dietician and runner and has a big passion for iron. Today, McKale answers the remaining patron questions including:How can I lose weight without putting myself in a calorie deficit that heightens my risk of injury?How should my diet change if I move from a maintenance phase to training for a race?How soon after running should I eat?What is the optimal electrolyte drink to consume before, during and after running?Can iron play a role in IBS and distance running?Check out McKale on Twitter @McKaleDavisOr ask her a question at [email protected] a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

McKale is a dietician, runner, and has a big passion for iron. Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen to the body. Today, McKale talks about the role of iron, why it is important for runners and what you should do if deficient.Throughout the interview, Mckale talks about:Is a drop in energy levels during certain parts of the menstrual cycle caused by low iron?Does a runner require a diet higher in iron?Are infusions and supplements necessary? And are there any dangers?Check out McKale on Twitter @McKaleDavisOr ask her a question at [email protected] a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Today's episode covers a question submitted by a podcast listener:“Do you consider rehab exercises to count towards strength training? I do my 15-20 minutes of exercises that were prescribed for a hamstring injury 5 days/week, but also try to do strength training 3 days/week for 30 minutes. So when I do all that, plus run 50-60 miles per week, it’s like a full-time job! Can I condense all this without sacrificing strength?”Brodie discussed the general guidelines, principles and frequencies of rehabilitation exercises and strength exercises. In addition, how do these variables change when the injury gets better or experiences a flare-up.Tune in to learn how to schedule your week and create an efficient, effective weekly routine to better serve your running and recovery. Check out the new Run Smarter YOUTUBE ChannelBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

The reason why women sustain more soft tissue injury than men during physical activity is unknown. Studies may indicate that tendons in women have a lower rate of new connective tissue formation, respond less to mechanical loading, and have a lower mechanical strength, which may leave the tissue more susceptible to injury.Brodie reviews a paper titled: 'The adaptability of tendon to loading differs in men and women' and lists several key takeaways and interpretations for male and female athletes when training and rehabilitating their injuries. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Brodie reviews a 2022 paper hot off the press titled 'Spatiotemporal and Ground-Reaction Force Characteristics as Risk Factors for Running-Related Injury'. The purpose of this study was to identify risk factors among spatiotemporal and ground-reaction force characteristics in recreational runners and to investigate whether shoe cushioning modifies the association between running biomechanics and injury risk.Brodie dissects each element of this paper and the surprising results.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Maddie is a recreational runner who has had bilateral plantar fasciitis for over 5 years. She has faced debilitating symptoms including intense pain, pins and needles and burning sensations which dramatically altered her social life. Cooking, shopping, walking the dogs and playing with her son were sometimes ceased because the pain was so bad. Despite periods of time not running, the pain continued.Maddie shares her newfound improvement after actively researching pain science and implementing exercises such as mindfulness, deep breathing and mantras into her regular routine. She talks about the sudden change of symptoms, the relevance of heightened awareness to an injury and her new understanding of having a flareup.Listen to this episode to gain insight into the bio-psycho-social side of pain and the practical tips you can make to enhance your recovery. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group