The Run Smarter Podcast

Quantifying your rate of received exhaustion (RPE) is essential to every runner. It can help you:Accurately calculate your training impulse (TRIMP)Surpass the limitation of running speed and running heart rate when measuring intensity.In today's episode, Brodie talks about his own interpretation of the RPE scale and the characteristics of each intensity zone.Brodie works up from 0 to 10 so you can gain insight into each level and help you accurately measure your own intensity levels. Lastly, Brodie talks about the final considerations about RPE including the variability between runners, when it's best to adjust your intensity dials and practice making perfect. 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

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

Eric Hegedus is a Professor, physical therapist, clinician scientist and researcher with a brand new publication titled: Comprehensive return to competitive distance running: A clinical commentary (2021).Today, Eric talks about his new publication and the role he finds himself in working with competitive runners. We investigate the contents of the paper including key insights to return to running safely.Eric begins talking about the important of Training Impulse (TRIMP) when cross-training and transitioning into low volume running. We also discuss the 6 phases an athlete should complete when returning to running from injury. We also dive into strength test, fitness capacity tests and psychological readiness when returning from injury. Finally, Eric delivers the 4 most common mistakes he sees runners make that contribute to 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

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 today's podcast, Brodie answers all the questions flooding in from the Run Smarter Patrons! Here are the questions Brodie will be answering:Is there a higher perceived effort when running on the treadmill? If so, why?As a low mileage runner, how can one add a running day without exceeding capacity limits? How can we do this safely?When factoring in the 80/20 intensity rule. Can low intensity cross-training, hiking, walking be factored into the 80%?I always think I need to follow a run training plan. No matter what distance, for the variety (sprints, hill repeats etc). Is this wise?Should back spasms follow the same return to run principles as other running-related 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

Peter Fracis is the Author of the book 'Running from injury - why runners get injured and how to stop in'.On today's episode, Peter talks about the start of his running journey and the number of mistakes that followed. After decades of injuries, Peter took all of these experiences as lessons and was determined to implement smart strategies to crawl out from his injury cycle.Peter shares all of his lessons to overcome and prevent injury and how to eventually turn things around.Click here for Peter's book on AmazonYou can also find Peter's website & blogBecome 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

Step width describes with difference in width when you step from your right foot to your left foot. On today's episode, Brodie ponders the question of an ideal step width. Here is what we discuss:What is a running step width?Why is step width important and does it link to injury?Is there an ideal step width range a runner needs to fall into?If a runner wanted to change, how should they go about it? 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

Elliot White is a PT and author of ‘The 1% Phenomenon of Running’ which teaches you how to fast-track your performance without overtraining. On today’s episode Brodie talks with Elliot about running motivation. We explore several situations in which a runner may lose motivation and how to combat it with practical take-aways.Running situations that we cover include poor weather, battling the time of day, the grueling pointy end of a race prep, moments of increased stress, lacking running goals and lacking running variety. Elliot's wisdom and enthusiasm shines throughout this episode and is a great episode if you are looking for a shot of running motivation.Click here for Elliots website 1% Coach and his book.Be sure to check Elliot out on instagram @_elliotwhite 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 today's episode, Brodie discusses certain principles to indicate if an injury will get better on its own. Brodie firstly talks about general injury leads to do initially do a mild injury vs a major injury.Then, Brodie talks about 5 things that can go wrong when injured that might result in the injury not resolving on its own, these include: Mismanaged earlyIrritable loads throughout day-to-dayMissing pieces to your rehabilitationMisinformationUnderstanding chronic painBecome 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

Coach Claire Bartholic wasn’t always a runner. She started running in her mid-30s simply to get in shape for her high school reunion. She caught the running bug and finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. Today, we talk about all things masters running including the common mistakes, misconceptions Claire often sees working with masters athletes. We also answer all your patron questions including ways to best prepare in your younger years, how to adjust your goals, how to increase mileage safely and how to recovery from long runs. Follow The Run to the Top podcast by RunnersConnectHead to Claire's website to receive your free download about the ultimate fuel plan for runners Follow @theplantedrunner on instaBecome 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

My interview today is with Dr. David Meyer who is a PT and the former medical & rehabilitation coordinator for the St Louis Cardinals. He is also the author of 'Injured to Elite: A guide to empowering yourself to transform your life after running'.On today's episode David talks about his past working with high-profile athletes and the common mindsets, beliefs and mental limitations that were holding them back from full recovery.We then turn our attention to recreational runners and the lessons they should learn about pain and what recovery strategies they need to develop in order to achieve a full recovery. Whether you are injured or not, you'll learn some key components to injury prevention, mental resiliency and how to overcome any future injuries. Be sure to listen to David's own podcast: The Injured to elite podcast. Click here to check out the book: Injured to Athlete. Follow David on instagram or email him [email protected] 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. Jeffrey Rediger is a Harvard trained medical doctor and is the author of Cured: The life-changing science of spontaneous healing. Today, Brodie and Jeff talk about the underlying lifestyle factors that hinder recovery and contribute to pain throughout the body. In relation to running, we discuss why some runners struggle to overcome their running-related injuries and are unable to achieve a pain-free state.Dr. Rediger discusses his 4 pillars to spontaneous healing, including Nutrition, Immune System, Stress & Identify. We unpack all these and how it applies to the running population.This is a fascinating conversation if you are interested on persistant pain and how to overcome it. Link here to Jeff's Instagram @drjeffreyrediger and also his website.Don't forget to check out his book Cured: The life-changing science of spontaneous healing 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 is for you to self-reflect on your past thoughts, beliefs, fears & anxieties when injured and how it can hinder your recovery. We discuss the components of:Catastrophizing- 'To view or present a situation as considerably worse than it actually is'.Kinesiophobia- 'An excessive, irrational, and debilitating fear of physical movement and activity'.Brodie discusses 3 recent papers on this topic to bring more awareness to the situation:Paper 1: Changes in catastrophizing and kinesiophobia are predictive of changes in disability and pain after treatment in patients with anterior knee pain.Paper 2: Pain and disability in women with patellofemoral pain relate to kinesiophobia, but not to patellofemoral joint loading variables.Paper 3: Adding mindfulness practice to exercise therapy for femalerecreational runners with patellofemoral pain: A randomized controlled trial.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

Patrick is a sports nutritionist, personal trainer, weight loss coach for runners and host of the running lean podcast.In part 2 of this 2-parter, Patrick dives into the misconceptions surrounding Fats, Sugars and Oils. He also talks about the 5 habits runners should have to lose weight which includes:Eating real foodReducing life stressMeal SpacingStrength trainingManaging your mindsetWe finish the episode with answering all the questions submitted from the podcast patrons!Click here for the Running lean website, instagram, podcast.Also follow Patricks personal insta @pmcgilvrayBecome 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

Patrick is a sports nutritionist, personal trainer, weight loss coach for runners and host of the running lean podcast.In part 1 of this 2-parter, Patrick tells of his personal story with weight loss, introduction into running and turning his life around in his later years. Patrick then shares his wisdom on why traditional diets don't work, and why running doesn't help you lose weight! Throughout the episode you'll gain a deeper insight into emotional eating, hunger problems and over-eating behaviours.Click here for the Running lean website, instagram, podcast.Also follow Patricks personal insta @pmcgilvrayBecome 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

Rob Steger is an ultra runner, the author of Training for ultra and the host of the Training for ultra podcast.We start the conversation with Rob's journey into running, filmmaking and podcasting before turning our attention to his ultra marathon training philosophy. Rob describes the benefits of developing a 'flow state' when running along with his opinions on training mileage.Further into the conversation, Rob uncovers tips to ramp up your weekly mileage, strategies to increase your mental resiliency & insights he has learnt to help runners of any distance.Lastly, I ask Rob about any misconceptions or common mistakes he sees in the ultra community. This really is an episode all runners can benefit from as we dive into the training, mindset and race strategy domain. You can find all of Rob's links including website, podcast, instagram on his linktree 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 dives into a 2005 review paper by Gary A Knutson titled: 'Anatomic and functional leg-length inequality: A review and recommendation for clinical decision-making'.In part 2 Brodie will talk about:Your responses and personal experiences with leg length discrepancy, what treatments have been effective or unhelpful.The difference between anatomical discrepancy and the functional 'short leg', stemmed from neuromuscular dysfunction. The effects a leg discrepancy might have on your core endurance, balance and coordination.The role of heel lifts for individuals with and without significant discrepancy (>20mm). Brodie then summarises the episode and includes his perspective on the relevance within the running community. 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 dives into a 2005 review paper by Gary A Knutson titled: 'Anatomic and functional leg-length inequality: A review and recommendation for clinical decision-making'.In part 1 of this 2 parter, Brodie will talk about:The prevalence of leg-length difference: How common is it amongst the population, and out of those with a leg difference, what is the average in discrepancy?The effects of lower leg discrepancy: If one were to have a difference in leg length, does this lead to pain? Does it lead to postural defects? What are the compensations that are occurring? How much of a lower leg difference is clinically significant? If someone where to present with pain, dysfunction and disability due to different leg lengths, how large does the difference need to be? Brodie then summarises the episode and includes his perspective on the relevance within the running community. 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

Part 2 interviews Søren T. Skou is a Professor of Exercise and Human Health at University of Southern Denmark and Næstved, Slagelse, Ringsted Hospital.We continue the discussion on meniscus injuries for runners and focus our attention on the chronic population, especially with the correlation early onset osteoarthritis.Søren talks about why there is such a high correlation between knee damage and arthritis and ways we can delay or prevent this early onset.We also delve into treatment & management principles upon returning from a meniscus injury including strength tips, running tips and general loading principles. 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

Prof. Jonas Thorlund is Head of the Research Unit for Musculoskeletal Function and Physiotherapy at the University of Southern Denmark. His research interests are around knee meniscus injuries and developments in knee arthritis.Brodie chats to Jonas about the anatomy and physiology around acute and chronic meniscal injuries. They talk about common symptoms, tests to diagnose and potential pitfalls when relying too much on scans.Lastly, Jonas shares the research finding around surgery vs non-surgery for young and older populations and educates us on the evidence-based rehabilitation prinicples. 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. Amy Novotny is the owner of the PABR Institute which uses a holistic approach through breathing and body awareness techniques to restore body movement and relieve pain.Today, we dive into the interwoven relationship between your breathing, your nervous system, acute pain, chronic pain, running injuries and running performance.We also answer your patron questions including:What are some different breathing strategies if running in pain vs not running and in pain?Is nasal breathing beneficial, or does it limit oxygen uptake?What can I do if I get side stitches when running?Whether you are injured, or would like to increase your running performance, you'll have plenty of take-aways from this episode.Email Amy: [email protected] visit Amy's website, facebook or instagramBecome 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

Tyler hated running from his years spent in the military. Then after becoming a father, he decided to pick up the sport he hated for a better, healthier life.The art of challenging himself with running grew into a love of running but he was quickly sidelined with knee pain. In search of answers, Tyler tried various exercises, stretches and braces which would only offer temporary relief. The injury persisted!Then, after listening to the Run Smarter Podcast, Tyler leart some cruical lessons and immediately found success. Listen in on this success story to hear about this magical change.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

Does Cadence change with Running Speed? Brodie dives into this discussion to help you understand the relationship between cadence, running efficiency & running speed.We also delve into the research paper titled: 'Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance' by Tim W. Dorn, et al in 2012.Brodie also shares his own experiences and his own data in cadence when changing speeds along with the experience of some patron members.Lastly, Brodie shares his tips to help you find your ideal cadence and how to manipulate it safely. 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

Have you ever been told that your glutes aren't switching on properly? Maybe that they are asleep? Have you been told that because you sit all day, your hip flexors are getting tight which inhibits your glutes from activating?On today's episode we discuss this puzzling condition and put the theory to the test. Brodie draws inspiration and content from Greg Lehman's blog titled: Have the butt muscles of the world gone silent?Tune in to learn where this theory originated, what the evidence shows and what take-aways you need to improve your running. Click here for Greg's blog postBecome 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 is a treadmill runner who developed PHT in 2018, which then turned into 2 years of confusion & frustration.We discuss her inital symptoms, how it progressed until she was unable to run and her search to find answers.What then took several months to find a solution, Amy shares what treatment process was the most effective which allowed her to return to running.Amy is now training for a half marathon and shares her routine to keep this injury at bay. 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 is another Run Smarter Q&A episode. This time Brodie is answering questions all to do with trail running and hill running. Here are the questions below:Is training more trails (hills & unstable surfaces) different than non-trail running?What is the best way to run downhill without pounding?What exercises will help me increase my uphill running? Especially when they are longer hills over 1km. What are some good progressions to get ready for an upcoming big hilly trail run?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

Brian Hanley is a senior lecturer in exercise & biomechanics at Leeds University & is on the podcast today to talk about achieving your marathon PB! Instead of focusing on a training plan, Brian dives into race-day tactics, pacing strategies and other decision-making processes you need to consider. Brian's insight into the physiological and psychological factors involved in the marathon results in simple and practical take aways for you to plan a successful half-marathon or marathon race. Find Brian's ReseacherGate link here! 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 is another Run Smarter Q&A episode. Brodie answers all the questions below:For beginner runners consistency is key, but is there a certain aspect of running (sessions per week, distance per session, mobility, strength work) that you feel should take a high priority?What are the advantages & disadvantages of running shorter distances more often vs longer distances less often for injury risk and preparing for a marathon?What would you recommend for strength training in the last 8 weeks before a marathon? What exercises, how often and at what intensity?What are your best strength exercises if we are short of time?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 has a new smarter running routine!On today's episode, Brodie talks about his recent running routine including his new process with tracking his mileage and exercise intensity.After listening to this episode, you'll go away with some tips to help improve your weekly routine & find a nice balance in intensity distribution, cross-training, rest days & strength training days. 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 reviews a paper titled 'Do Injury-Resistant Runners Have Distinct Differences in Clinical Measures Compared to Recently Injured Runners?This study tested 116 recently injured runners, 61 acquired re-injury resistant runners and 46 never injured runners. They tested muscle strength, joint mobility, foot posture and other clinical measurements to gather any conclusion.Listen in as Brodie discusses the results, conclusions, limitations and the final take-aways summarising this 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

On today's episode Brodie dissects the Run Smarter Quiz results and ponders on a few questions. We do a deep dive into running technique such as:Are you more likely to get injured if you have knocked knees?Will strengthening will help correct poor running form like hip drop & collapsing feet?Brodie wraps his head around these questions along with the remainer quiz 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

As we learnt from our discussion in Part 1 (Episode #133), epigenetics can interact with your DNA and genes in order to activate & deactivate your blueprint. Even though your DNA is hardwired, the cell's characteristics & function can change based around your epigenetics. In part 2 we get practical! Brodie is joined once again by Dr Cam McDonald who is a lecturer, dietician & exercise physiologist. Also joining us are two other podcast listeners James and Darren.Brodie, James & Darren have all completed their epigenetic testing online and Cam has come onto the show to discuss our results. We dive into ways each of us can tweek our strength training, diet, sleep and other aspects of our lives in order to train smarter & thrive the way our blueprint is set.If you are interested in testing this yourself you can check out https://ph360.me/ Other podcast links: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

We dive into all things Peroneal Tendon pain which is found on the outside of the ankle. Brodie has sifted through the available literature to bring you a comprehensive analysis and best current advice.First, Brodie dives into the anatomy and potential causes for this particular injury. Once the aetiology is understood, we dive deeper into the other potential diagnosis, treatment options and strength training progressions. Whether you have this injury or not, understanding its components is handy to understanding other injuries and reducing injury risk. 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

If the name rings a bell, Danny appeared on the Run Smarter Podcast several months ago on episode #116. Back then, Danny talked about his success story overcoming shin splints and highlighted the importance of increasing your cadence, slowing down and widening your step width. On today's episode, Brodie catches up with Danny's running chapter. He walks us through his latest ultra marathon success and with his injury hiccup. Danny describes which lessons he has learnt on the podcast to overcome this injury while maintaining fitness. 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

Alex Murray is a podiatrist and an education partner with Cause Health who have an E-book titled: Rethinking causality, complexity & evidence for the unique patient.Today, we dive into the complicated topic around why treatment may work for some, but not others, even when they have the same diagnosis. Alex explains 'causality' and the complexity behind individual experiences. We talk about the importance of receiving a diagnosis, the dangers with providing the same treatment to everyone and the limitations of labelling your injury. After listening to this episode, you'll gain new insight into the unique rehabilitation path to know if you are on the right recovery path. Alex website: https://www.makingsenseinpodiatry.com/Cause Health website: https://causehealthblog.org/ Insta: @makingsenseinpodiatryInsta: @podiatrysystemsApple users: Click 'Episode Website' to..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

By popular demand we have another success story! Chris is a German ultrarunner who has been suffering with ankle pain for over a year. Chris details his journey consulting with a podiatrist, an orthopaedist and receiving MRI scans to reach a diagnosis and the search for an effective management plan.Chris then found the Run Smarter Podcast and started implementing the lessons along with shrugging off unhelpful beliefs created in the past when looking for answers. Listen in to hear about Chris' recovery, the revelations he has had along the way and his current running capacity. Apple users: Click 'Episode Website' to..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

Part 2 of 2: Brodie Chats with Podiatrist, researcher & podcast host Ian Griffiths all about Plantar Fasciitis. We talk about the harsh reality of this heel pain and why is it so common, along with the confusion involving treatment. Some topics that we cover:Why is plantar fasciitis so prevalent?Why is so it hard to seek effective treatment?What are some common mistakes running with PF make?What does the evidence indicate regarding treatment?We also answer all your patron questions.Apple users: Click 'Episode Website' to..Find Ian's podcast by searching 'Podchat Live'Visit his website at https://sportspodiatryinfo.co.uk/ Twitter: @sports_pod & @podchatliveInstagram: @sportspodiatryinfoBecome 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

Part 1 of 2: Brodie Chats with Podiatrist, researcher & podcast host Ian Griffiths all about Plantar Fasciitis. We talk about the harsh reality of this heel pain and why is it so common, along with the confusion involving treatment.Some topics that we cover:Why is plantar fasciitis so prevalent?Why is so it hard to seek effective treatment?What are some common mistakes running with PF make?What does the evidence indicate regarding treatment?We also answer all your patron questions.Apple users: Click 'Episode Website' to..Find Ian's podcast by searching 'Podchat Live'Visit his website at https://sportspodiatryinfo.co.uk/ Twitter: @sports_pod & @podchatliveInstagram: @sportspodiatryinfoBecome 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. Phil Hayes is a sport scientist, running coach and the co-editor of a new book titled 'The science & practice of middle & long distance running'. Brodie has spent the last 3 weeks reviews specific chapters out of Phil's book and now has the privilege of sitting down with him to discuss running fundamentals. We start with learning about the book and the hard work that goes into producing it. Then we turn our attention to racing principles including:What are some key misconceptions runners have when increasing their performance?What measurements should a runner be monitoring within their training?What are some general guidelines around the perfect taper?You can find the book on Amazon by searching 'The science & practice of middle & long distance runners'.Apple users: Click 'Episode Website' to..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 continues to review the book titled 'The science and practice of middle and long distance running' with chapter eight called training volume and intensity distribution for elite middle and long distance runners (Chapter contributors: Arturo Casado and Leif Inge Tjelta).We talk about the different training variables including training frequency, duration, distance and intensity and their importance in formulating a training program. Next, we dive into different physiological measurements such as Vo2 Max percentage, heart rate and RPE to calculate specific training zones.Lastly, Brodie touches on different intensity distribution models that the research suggests and also what the elites are doing. This include the pyramid 80/20 model, the polarised model and several others.Brodie then shares sections of the chapter highlighting real-world examples from top performing athletes who are documenting their training intensity distributions.Apple users: Click 'Episode Website' to..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 talks to Emma Brockwell during a FaceBook live within the podcast patron FB group. Emma is a Women's Health Physiotherapist who specialises in post natal rehabilitation. She has written for Women's Running & Women's Health Magazine along with co-authoring research papers, authoring her book 'Why did no one tell me" and co-hosting the At your cervix podcast.We touch on the considerations a runner needs to be aware of during pregnancy, along with the physiological, hormonal and systematic changes. Emma talks about the changes to heart rate, respiratory rate, water retention, posture & ligament structure.Emma then talks about the importance of running and keeping active throughout the entire pregnancy process for the health of the expected mother & for her baby.We then shift gears to focus on menopause and Emma shares her knowledge around running, strength training during this phase of life.Apple users: Click 'Episode Website' for links..Emma Brockwell links:Twitter, Instagram, At your cervix Podcast,website: https://www.physiomum.co.uk/For menopause info: Charity https://www.themenopausecharity.org/menopause/ 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 continues to review the book titled 'The science and practice of middle and long distance running' with chapter seven called movement screening and physical capacity assessments (Chapter contributors: Louis Howe and Paul Read). Brodie starts with describing the book's movement screening protocol and examples for each. Next, we continue assessing the runner with physical capacity assessments. This delves into 3 main type of strength including Maximal strength, Explosive strength & Reactive Strength. Brodie talks about examples for each type of assessment with or without expensive equipment along with normative values for some strength tests.Lastly, this chapter includes 'Tissue capacity' including testing like calf raises, bridges and side planks. These are longer duration assessments but can still provide valuable information for strengths and deficits within a runner. Apple users: Click 'Episode Website' to..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

Matt Pendola has several professional qualifications including a running coach, S&C coach, licensed manual therapist & wellness coach and works with several Olympic athletes. He has also personally achieved a tonne of impressive running achievements including winning the Elite Spartan World Championships Masters Division (2015) & Qualified for Duathlon World Championships 3x.Today, Brodie talks with Matt about his training philosophy & his thoughts on running technique. Matt talks about the conditioning process know as 'stacking' designed to build a running foundation for breathing, core control, posture and muscle activation.We then have a discussion around running technique. Is it required? When is it required? Under what circumstances may Matt change someone's running technique. To finish off, Matt enlightens us with his best training tip to help your running performance. Click here to find Matt's new relative run readiness online project!Find Matt here on instagram and also the podcast!(Apple users: Click 'Episode Website' for links to..)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 starts part 1 of 3 reviewing a new book titled: The science & practice of middle and long distance running. We break down chapter 5 titled the psychology of distance running before interviewing the editor next month.This episode covers the evidence surrounding the use of psychological strategies to help running performance. The psychological effects on performance can be explained by how we think, how we feel and subsequently, how we behave. This content divides into two areas, Psychological factors and psychological strategies.With factors, Brodie discusses self-belief, motivation & emotional state along with examples and sub-categories. With psychological strategies, we include self-talk, imagery, goal setting and attention to focus. (Apple users: Click 'Episode Website' for links to..)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's sister joins the podcast to talk about her massive running revelation. It has taken around 7 years for Zoe to discover the art of running slow and is reaping the rewards.Not only is Zoe feeling fresh and able to run harder during her speed sessions but she has found a love for running and for the first time is her running career is looking forward to putting her shoes on and getting out the door!Brodie and Zoe talk about the principles of running slow and the benefits that come along with it. They also discuss how running slow should feel in your body in order to reap the rewards. This episode is designed for you to self-reflect and see if your getting your running intensity ratios right. Apple users: Click 'Episode Website' to..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

Q&A part two answer your instagram responses. Here are you questions Brodie will be answering:Why do runners implement plyometrics in their strength training when their run is already a plyometric movement?How do you encourage people to mentally & emotionally approach a rehab program?Thoughts on general mobility work for runners? Interventions involving foam rollers, tripper point release balls etc, what effect does this have for recovery and when should a runner adopt this into their weekly routine?What is the most effective treatment for tibialis anterior overload injuries?Tune in to see what insight Brodie has on these topics. (Apple users: Click 'Episode Website' for links to..)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 today's Q&A Brodie answers all your questions. Here is what we explore: 1.) What is the amount of time per week one should dedicate to strength training? And is it better to do a couple of longer sessions per week or a little bit most days?2.) What are some of the best injury-preventing exercises that a distance runner should keep on rotation?3.) Are there any good exercises to strengthen the ankle to stop it from wanting to roll when the foot goes into a bit of a hole?4.) What are some signs/symptoms of a leg length discrepancy and does it matter? Additionally, could sloped roads and trails be causing a “pseudo-discrepancy”?(Apple users: Click 'Episode Website' for links to..)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 talks about his past 4 weeks of managing multiple injuries, what he has implemented for rehab & how he continues to maintain fitness while injured. Over the past month Brodie has encountered hamstring pain, a sprained ankle and low back pain. Even though these injuries are piling up one after another Brodie is still remaining strong and maintaining his pre-injury cardiovascular fitness. We go through these lessons:Accepting life will always throw you curveballs, being injured is just a part of the gameThe benefits of keeping active, what can you do to keep moving forward?Noticing improvement in symptoms day-by-day as permission to progress your rehab.Identified my weak links and incorporated it into your recovery.(Apple users: Click 'Episode Website' for links to..)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

Kira Sutherland has 25+ years of clinical experience in Naturopathic medicine & sports nutrition and creates a truly wholistic approach to optimising performance for athletes.Today, we are uncovering the benefits and misconceptions of fasting. In particular intermittent fasting for runners. Kira describes the positive effects exercising has in a fasted state, including the fat burning benefits, signalling pathway improvements and the prime opportunity to eat after exercise post fasting. Kira also shares the misconceptions around fasting, the mistakes she has seen athletes make & the consequences if misusing the fasting principles. Please visit Kira's website and her Uberhealth facebook & instagramBecome 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 entertains the scenario of a runner experiencing unpredicted mid-race soreness and highlights some troubleshooting technique changes a runner can do to get through the remainder of a race.There are changes you can make in your speed, cadence and step width during different terrain in order to shift load on your body. Therefore, if soreness arises in a certain area, it's good to have insight into how we can consciously shift load away from these areas.Brodie covers soreness of the foot, plantar fascia, heel, shin, calf, achilles, knee, hamstring, ITB, lateral hip and glute area and the troubleshooting you can do for each.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