The Run Smarter Podcast (Brodie Sharpe)

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 & instagram

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Running Technique Insight for Injury Prevention and Performance with Chris Brammer

Episode Highlights:

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

Take-Home Messages:

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

Connect with Chris Brammer:

• Website: Extra Mile Health
• Twitter: @ChrisBrammer

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Season 2 is dedicated to resistance training. Runners either love, hate, or love to hate strength training. Are you in danger of getting injured in the gym if you start strength training? And if I go through the effort of starting strength training, will it help prevent running injuries? We will cover these 2 topics in today's episode along with plenty more throughout season 2.

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We are closing this month, this theme, this year with a bang! 

This month we interviewed Dr. Izzy Smith, Simon Wegerif, Chris Schneider, Shona Halson, Christie Aschwanden, Dr. Carl Foster and Dave Proctor covering all topics on recovery.

Brodie talks about what he has learnt, and his highlights throughout the entire month of recovery.

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

We discuss:

• Link between sleep and running injuries
• What you need to know about the different sleep stages
• Signs & symptoms of poor sleep habits
• Importance of both sleep quality and quantity 
• Common sleeping disorders for runners
• Can I sleep too much?
• Practical tips for sleep hygiene
• Right sleep position and pillow

Here are the links for:

Amy's twitter account https://twitter.com/Sleep4Sport

Amy's insta account https://www.instagram.com/sleep4sport/

Here is a link for the sleep questionnaire:  https://static-content.springer.com/esm/art%3A10.1186%2Fs40798-018-0140-5/MediaObjects/40798_2018_140_MOESM1_ESM.pdf

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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.

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In this Q&A episode, Brodie answers the following questions:

1. What is the best way to have a deload week? Reduction in volume, intensity or both?
2. What is the best way to get back running after a stress fracture?
3. How can I progress from a 21min 5k to a 20min 5k?
4. How do I schedule 3 strength sessions into my week if I am running 4-5x per week plus cycling to work?

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Alisa has been suffering from Posterior Tibial Tendon Dysfunction (AKA tibialis posterior tendinopathy) for 5 long months.

Long hours at work hindered the recovery process. Alisa also continued to run through her foot pain as symptoms seemed to decrease during the run. However, this decision resulted in ongoing pain and irritation week by week. 

Brodie & Alisa talk about her treatment plan and the management decisions that began the healing experience. Alisa talks about the main insights she had and the crucial steps she took for a successful outcome. 

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Papers Reviewed in this Episode:

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

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👉 CLICK HERE! 🎉✨ 

Rebecca Rushton graduated from Podiatry in 1993 and has since developed a key interest in blister management & prevention. We dive straight into the common misconceptions around blisters and how the definition of 'friction' can be very misleading.

We uncover why blisters occur from an anatomy stand-point and if some runners are more susceptible than others. Once knowing what actually causes blisters, Rebecca delves into her top treatment tips and answers your patron questions, including:

• What can we do to prevent blisters during wet conditions?
• What is the best way to treat/prevent blisters between toes?
• What should we do for blisters mid-event?

Check out Rebecca's blister prevention website at https://www.blister-prevention.com/ 

Also check out the  blister prevention youtube channel

(Apple users: Click 'Episode Website' for links to..)

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David McNeill is a Physio, Running Coach & Olympian specializing in the 5k and 10k events. David presented Australia in the 5000m at the Tokyo Olympics and has a 5k PB of 13:12 and 10k PB of 27:45.

Today, we follow the usual pro-runner spotlight theme and talk about the highs and lows of David's career, how he structures his training, alongside his race preparations.

Finally, I ask David his tips for anyone wanting to run a faster 5k.

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We complete the strength training for runners season by squeezing in one more episode. We highlight the importance of foot strength for running and everyday life with Tim Bransdon. Can we overcome plantar fasciitis, heel pain, foot pain with functional strengthening? If so, how?

We look at some practical tests you can perform at home to determine your level of foot balance, coordination, strength, spring & overall function. Tim also talks about the role of orthotics for runners, foot shape and pronation. Does the structure of your foot determine your level of recovery, or does strength and function play a more important role?

If your plantar fasciitis is so severe that it is painful walking, Tim talks through your first steps to recovery. He discusses the importance of establishing the correct mindset and empowering you through careful stages of rehabilitation.

Tim Bransdon is a podiatrist from Wollongong Podiatry and is also part of the Running Lab conducting StrongFeet programs for health professionals.

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Follow Wollongong Podiatry at: https://www.instagram.com/wollongongpodiatry/ and https://www.facebook.com/WollongongPodiatry

Follow The Running Lab at: https://www.instagram.com/the_running_lab/  and https://www.facebook.com/TheRunningLab.StrongFeet/

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?

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Expand your running knowledge, identify running misconceptions and become a faster, healthier, SMARTER runner. Let Brodie Sharpe become your new running guide as he teaches you powerful injury insights from his many years as a physiotherapist while also interviewing the best running gurus in the world. This is ideal for injured runners & runners looking for injury prevention and elevated performance. So, take full advantage by starting at season 1 where Brodie teaches you THE TOP PRINCIPLES TO OVERCOME ANY RUNNING INJURY and let’s begin your run smarter journey.

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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 causation
Paper 2: Friction blisters on the feet: A critical assessment of current prevention strategies

Listen 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 Event

Rebecca's other links:
Website: https://www.blister-prevention.com/
Facebook, Insta, YouTube 

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Papers discussed in today's episode:

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

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Today, Brodie answers these listener questions:

1.) "If an experienced runner is forced into taking downtime for either an unrelated injury, illness, or just life getting in the way for an extended period of time, how slow should the “come back” be when they start running again?"

2.) "Can you highlight some common cross-training injuries? Especially like cycling/swimming as injured runners tend to turn to them, so to prevent them getting an overuse injury as well from cross-training?"

3.) "In a situation where a beginner runner is dealing with very tight calves muscles due to weakness and is recommended strengthening such as calves raises. What do you do when the muscles feel even worst?"

4.) "I'm following a running program from 80/20 Endurance that plans 5-6 running days per week. That's too much because I'm currently running 3 days per week with strength training 3 days, opposite to running days. If I want to increase to 4 or 5 running days per week how should I maintain the strength training?"

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This episode we identify common misconceptions surrounding knee osteoarthritis and bust common myths you might have. Ideas around:

1. What is knee OA?
2. What causes knee OA?
3. What are the consequences of having OA?
4. What is the symptom timeline?
5. 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/RunningReform

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Andy Blow is the founder of Precision Hydration and a former elite triathlete. In today's episode, we delve into the misconceptions around sweat & hydration advice and how to individually tailor a fueling strategy to help your performance.

Andy also answers your questions around cramping, running in cold conditions, gels for a sensitive stomach and if hydrating days before a race is necessary. 

Check out precisionhydration.com and enter code RUNSMARTER to get 15% off the first order of electrolytes and fuelling products.

Click here to book in a free 1 on 1 chat with the precision hydration team

 Click here and use the code PODCAST15 to get 15% off our on-demand Science of Endurance Hydration course

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Blogs that were mentioned in this podcast:

 Cramping

 Preloading sodium before a race

 Sweat testing

In this insightful episode, we delve into the fascinating world of power meters and their application in running to enhance speed and efficiency. Our guest, Cody Van Russell, a researcher and a former personal trainer with a rich background in kinesiology, shares his extensive research into power meters. He offers practical advice on how runners can leverage this technology for improved performance.

Key Topics Covered:

• Introduction to Running Power: Understanding the concept of power in running, its research, and how it differs from cycling power.
• Cody Van Russell's Background: From personal training to pursuing a PhD, Cody's journey through an accident, research in concussion labs, to his current focus on wearable technology in sports.
• Mechanical Power and Running Economy: Discussion on the complexities of measuring running power and its implications for running economy.
• Stride Power Meters: An overview of wearable devices like the Stride pod and their role in estimating running power.
• Research Insights: Cody shares findings from his research on stride running power, including its reliability, validity, and utility in training.
• Practical Applications: How runners can utilize power meters to adjust their training, especially in varying terrains and conditions.
• Strength Training and Running Economy: Beyond power meters, Cody emphasizes the importance of strength training and plyometrics in improving running economy and performance.
• Future of Running Power Meters: Acknowledging the current limitations and the potential for further research and development in this area.

Guest Bio:
Cody Van Russell, an accomplished researcher with a focus on exercise physiology, has explored the realms of concussion research, wearable technology, and nonlinear analysis of biological signals. With a passion for high-performance sport, Cody's work aims to understand and optimize human movement and performance through innovative research.

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

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On today's podcast, Brodie answers all the questions flooding in from the Run Smarter Patrons! Here are the questions Brodie will be answering:

1. Is there a higher perceived effort when running on the treadmill? If so, why?
2. As a low mileage runner, how can one add a running day without exceeding capacity limits? How can we do this safely?
3. When factoring in the 80/20 intensity rule. Can low intensity cross-training, hiking, walking be factored into the 80%?
4. 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?
5. Should back spasms follow the same return to run principles as other running-related injuries?

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Dr Peter Malliaras has been a clinical researcher in the field of tendinopathy pathology and rehabilitation for more than 15 years. He has contributed to more than 55 peer review publications surrounding tendinopathy and as a clinician, sees around 30-40 tendinopathy clients per week.

I pick his brain around:

• The latest research in tendon pain and tendon rehabilitation
• What management has shifted in the past 5-10 years
• What we can conclude with shockwave. PRP and cortisone injections.
• Best management from acute to chronic
• When to be sent for scans
• What other structures could be contributing to pain
• Your Facebook questions also get answered!

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

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

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

For MORE Run Smarter Resources 🏃‍♂️📚
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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..

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Matt Chittim is a running coach & host of the Rambling Runner podcast. We discuss his amateur running career & the humble beginnings of the podcast which has exploded to 2.5 million downloads and counting. 

Backed off his passion being a basketball coach, Matt decided to test his coaching skills on amateur runners. We explore the fascinating topic of 'success & fulfillment' for runners & discuss practical tips for habit formation, self-reflection on internal motivations and ways you can re-ignite your running passion.

Follow the links to Matt's:

Website: https://www.theramblingrunner.com/

Twitter: https://twitter.com/rambling_runner

Insta: https://www.instagram.com/rambling_runner/

Be sure to follow Matt's podcasts: The Rambling Runner 

and his new podcast 'Business & Sports Discourse'.

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Nathan Carlson is a US-based Physical Therapist and co-host of the Runners Zone podcast. Brodie and Nathan talk about the importance of developing independence during a runner's rehabilitation and how a therapist needs to nature the independent process. 

This is important for every runner to know whether you are injured or not. Some therapists may misdirect rehabilitation toward a short-term, dependant strategy, resulting in high consultation frequency & poor evidence-based approaches. 

Nathan talks about hands-on, passive treatments and when they are validated versus exercise-based rehabilitation. He also discusses the importance of empowering the runner through this process.

Finally, Brodie and Nathan discuss red flags to look out for to see if you're on the wrong rehabilitation path.

Listen to the runners zone podcast and check out Nathan's website runningmateKC.com and instagram

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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:

1. Your responses and personal experiences with leg length discrepancy, what treatments have been effective or unhelpful.
2. The difference between anatomical discrepancy and the functional 'short leg', stemmed from neuromuscular dysfunction. 
3. The effects a leg discrepancy might have on your core endurance, balance and coordination.
4. 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. 

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

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

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- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Brodie unpacks the causes, treatments and management principles of lower-limb muscle strains:

Tune in to this episode to learn:

• The differences between a grade 1,2 and 3 muscle strain.
• Common areas for runners to develop muscle strains, and why they occur.
• Early management effectiveness. Including rest, ice, compression, elevation, compression and anti-inflammation medication.
• Advice around loading and running with a strained muscle.
• Week 1 management of hamstring strains and calf strains with exercise examples for each. 

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Here are the papers we will cover in today's episode:

• Exploring the Relationship between Running-Related Technology Use and Running-Related Injuries
• Risk factors associated with a history of iliotibial band syndrome (hITBS) in distance runners
• A preliminary exploration of the regression equation for performance in amateur half-marathon runners: a perspective based on respiratory muscle function
• Current and future advances in practice: tendinopathies of the hip
• Mind to move: Differences in running biomechanics between sensing and intuition shod runners  bastiaan@volodalen.com
• Comparison of muscle activity of the lower limbs while running on different treadmill models

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

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

Episode Summary

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

Guest Bio

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

Key Topics Covered

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

Key Takeaways

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

Resources Mentioned

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

Actionable Next Steps

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

Runners DREAD a stress fracture! It is often misdiagnosed or picked up very late. So it is crucial that all runners:

• Learn why stress fractures occur
• What the common symptoms are
• How to effectively manage it
• How to implement preventative strategies

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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.

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My guest today is Jeff Sankoff. An emergency physician, ironman triathlete & podcast host of the Tri Doc podcast. His personal experiences with cramping and personal endeavours to find an explanation makes him the perfect guest for this topic. Today we cover:

• The proposed theories for muscle cramping
• The research history behind cramping
• The electrolyte imbalance vs neuromotor theory
• Potential risk factors like fitness levels, weather, terrain
• Potential treatment remedies 
• The dangers of hyponatremia 

You can find Jeff and all his social media handles at his tri doc coaching website. Also make sure you listen to the Tri Doc Podcast

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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 & @podchatlive

Instagram: @sportspodiatryinfo

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Andy Buchanan is an Australian runner who ran his debut marathon in 2022 with an impressive time of 2:12:23. He qualified and ran in the commonwealth games shortly after.

Listen in as Andy unpacks his training schedule, including weekly mileage, strength training, fueling, nutrition, recovery, psychology and every other element to make you a better runner. 

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We continue our journey! If you haven't listened to part 1 of my chat with Dr. Rachel Zoffness please do so. Today, we dive into practical steps and strategies people can do when they are suffering from pain.

Rachel first talks about the concept of 'Cognitive behavioural therapy' and what you think, affects how we feel emotionally, affects how we feel physically, which affects how you behave.

Next, Rachel discusses some pain-control strategies and relaxation strategies such as mindfulness, body scanning and breathing exercises and explains why this helps reduce pain. 

We finish off with the 6 lifestyle tips for better health and reduced pain all from her book the 'pain management workbook'. 

Check out Rachel's personal website here

You can also buy the Pain Management Workbook here

Please also follow Rachel on Twitter & Instagram

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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 imbalance

Follow Rich on instagram @montanarunninglab

Also on Twitter @rwilly2003

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Today we have coach Campbell Maffett on to answer a few Q&A's from previous episodes. Campbell has been coaching for over fifteen years which includes a level 2 advanced recreational running, world Athletics Level 3 Middle & Long Distance and a Triathlon Australian Level 2 performance coaching qualification.

Campbell coaches the 'Love the Run' group (www.lovetherun.com.au) and a free kids run group called Kids Run Club (www.kidsrunclub.net).

I throw four questions to Campbell from past Q&A episodes to gain his insight. Here are the questions way cover on today's episode:

1.) How do you plan a speed goal and a marathon goal at the same time?

2.) Can low-intensity cross-training be considered in the 80/20 intensity distribution rule?

3.) What exercises can help increase uphill running?

4.) What are the advantages and disadvantages of running shorter distances more often versus longer distances less often for injury prevention and marathon preparation?

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We continue our recovery month theme with interviewing Simon Wegerif. Simon is the founder of ithlete and has website myithlete.com selling heart rate variability (HRV) apps and sensors.

Firstly, Simon explains the measurement of heart rate variability and how the sympathetic and parasympathetic nervous system are involved. He does an excellent job of explaining this concept to the general public and is extremely knowledgeable with the available research on the topic. 

Simon then explains what will influence your HRV including emotional stress, sickness, physical strain, over-reaching exercise and different foods. Most importantly, we turn our attention to HRV and recovery! Including practical ways you can analyse and interpret HRV to make smarter training decisions. 

This episode will tie in really well with our next conversation with Dr. Chris Schneider next episode to talk about heart rate and recovery!

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

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

🔍 Topics Covered:

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

📌 Key Takeaways for Runners:

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

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

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Running as a low barrier to entry. All you need is shoes & you are out the door! But with running shoes being the only requirement, are you taking full advantage? 

Today I talk with Matt Klein from Doctors of Running & we discuss how we can use your shoes as a TOOL to overcome injuries like:

• Patellofemoral pain
• ITB friction syndrome
• Shin splints
• Calf strains
• Achilles tendinopathy

Matt has a very unique set of skills which is perfect for this topic. He has the benefit of sampling & reviewing tonnes of different shoes along with being fluent in the most up-to-date running evidence literature. You will love this podcast episode!

Here are the links for Doctors of running:

Website:https://www.doctorsofrunning.com/

Youtube:https://www.youtube.com/channel/UCpUtRsyAx5rluUDmF4k_gHw

Instagram: https://www.instagram.com/doctorsofrunning/?hl=en

Facebook:https://www.facebook.com/kleinrunsDPT/?ref=bookmarks

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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: 

1. Mismanaged early
2. Irritable loads throughout day-to-day
3. Missing pieces to your rehabilitation
4. Misinformation
5. Understanding chronic pain

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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 davemeyer@plperform.com 

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

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

🧠 What You'll Learn:

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

🛠 Practical Takeaways:

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

🔗 Resources Mentioned:

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

👩‍⚕️ About Dr. Alison Grimaldi:

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

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

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

Find Zach Bitter via his website, Instagram or podcast

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👉 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:

1. 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.
2. 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.
3. 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?

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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. 

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Maryke Louw is a sports injury Physiotherapist and delivers excellent content around injury diagnosis and management. She is a practicing clinician and online physiotherapist with a big passion treating runners. 

Today she shares her top 5 topics around proximal hamstring tendinopathy and why some clients are not recovering. Some of our topics include:

• The role of compression around tendinopathy management
• Does the type of running effect me?
• Should I be stretching?
• What exercises should I start with & how can I progress?
• How long does a hamstring tendinopathy take to heal?
• Debunking beliefs around this condition. 

Please follow Maryke's work on these platforms:

 https://www.sports-injury-physio.com/meet-sports-physiotherapist-maryke

https://www.facebook.com/SportsInjuryPhysio/

https://www.youtube.com/channel/UCuGyKVhuCa_iattvhM4DlQQ

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Plantar Fasciitis (AKA plantar heel pain & plantar fasciopathy) can be extremely debilitating for runners & is very commonly a chronic condition. But it doesn't have to be! This episode covers crucial information about plantar fasciitis in running much as:

• common symptoms
• diagnostic tests & relevant scans
• how long plantar fasciitis takes to recover
• other potential causes for your symptoms
• plantar fasciitis risk factors

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In today's solo episode, Brodie dives into his tips to help runners who are managing multiple injuries. 

When injured, it can be tough to plan a running schedule, find cross-training options and find time for rehabilitation exercises. However, this problem gets a lot more complicated when facing more than one injury at one time. 

Brodie breaks down this episode into four phases to help you with your injury management:

Phase 1: Finding the running dosages and running modifications for all current injuries.

Phase 2: Finding a cross-training alternative, along with modifications to not flare-up injuries.

Phase 3: Ways to successfully manage the time to rehabilitate all injuries with rehab exercises.

Phase 4: Uncovering the most proactive, efficient strength training program while dealing with multiple injuries. 

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👉 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:

1. 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.
2. 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.
3. 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.

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Brodie dives into the science of sprained ankles, including assessment, treatment & prevention. Sprained ankles may not be a common running-related injury, but can be very common outside of recreational running and leaves athletes confused when they can start being active.

We first discuss the Ottawa ankle rules for ruling out a fracture. Then once ruled out the evidence behind rest, ice, compression & elevation vs an accelerated functional strengthening protocol.

Brodie share's his on clinic experience with treating ankle sprains including early management, strengthening and prevention strategies.

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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 post

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The podcast has launched its first patreon page & this episode Brodie answers all your patreon questions around running injuries. Here are the topics:

• How to best choose a physical therapist for recovery
• How to know if treatment is working, & when to progress or pull back from exercises.
• Does stretching help for injury prevention?
• How to minimize running overload injuries when increasing mileage.

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Jen had been battling plantar fasciitis after building up her running mileage in 2016. What followed was a prolonged, frustrating process of self-treatment including a foot boot, night splint, ice, foam rolling, stretches and orthotics. 

In 2019, Jen finally had her injury assessed and treated by a health professional but symptoms still lingered for another few years. Medical attention called for an x-ray, cortisone injection, strengthening, dry needling and strength training.

After a lengthy process, Jen shares the moment your recovery finally turned a corner and the aspects of her rehabilitation that created the positive result. 

Jen is back to running 25 miles per week and has completed two half marathons with ironman ambitions. Hear her mistakes and the major influences of her success. 

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Trang Nguyen is a Physiotherapist, Strength & Conditioning coach and host of the Athlete's Garage podcast. Trang has a particular interest working with endurance athletes at the end-stage of rehab.

So today, we dive into ways you can implement or tweak your S&C sessions for optimization. Firstly, we discuss what a typical gym week would look like for a recreational runner, including frequency, intensity and exercise examples.

Second, Trang focuses in on exercise dosages. Including sets, reps and the concept of periodization when preparing for a marathon.

Next, we dive into what a runner should be 'feeling' during a particular set. This covers muscle activation, levels of muscle 'fatigue' and the answer might surprise you.

Lastly, we answer a listener question around the best 'minimalism home S&C kit' and end with Trang's final 3 tips to optimize your S&C sessions.

Here is the article referenced in the podcast: Muscle damage and muscle remodeling: No pain, Go gain?

You can also find Trang at The Athlete's garage podcast, or you can click here to find her instagram. 

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Christos is a practicing physical therapist who published a paper titled 'Running economy: A comprehensive review for passive force generation'. On The Run Smarter Podcast today, we break down the concept on running economy and how you can apply this into your running to become a more efficient runner. We remove the scientific jargon so any runner can understand and finish with some practical take-aways. Some topics we discuss are:

• What is running economy & why is it so important?
• Why is lower-limb stiffness a good thing?
• How can we test our leg stiffness & running economy?
• What can we implement to help running economy including strike pattern, footwear and strength training

If you have any questions for Christos you can e-mail him here

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🧠 Episode Summary:

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

🔍 Featured Research Papers:

1. 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.
2. Nutrition Timing & Marathon Performance
   • Examines how pre-, during-, and post-race fueling impacts finish times.
   • Top performers consumed 30–60g of carbs per hour (those closer to 60g performed best).
   • Having a nutrition plan, especially one guided by a dietitian, correlated with faster times.
   • Surprisingly, pre-race caffeine, carbs, and fluid intake didn’t significantly affect finish time.
   • Overhydration linked to slower finishes—individualize hydration plans!
3. 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!

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

Brodie is releasing a patron exclusive episode onto the podcast feed to share the love. On this episode, Brodie dives into the science and safety tips when introducing power and plyometric exercises into your strength routine.

Like running, power based exercises have a tremendously high demand on your body, so care must be taken. If not, it can tip you over the edge and increase your likelihood of injury. So have a listen to this episode for more insights! 

(Apple users: Click 'Episode Website' for links to..)

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Research shows that power and plyometric exercises can enhance running performance. In today's episode, Brodie discusses five high-intensity workouts you can implement throughout the week along with practice takeaways and tips.

Workout #1: 6 rounds (24 squats, 24 double-unders, 24 plyo lunges, 400m run).

Workout #2: 20 min AMRAP (10 push press, 10 Kettlebell swings, 10 box jumps).

Workout #3: 5 rounds (20 walk lunges, 30 box jumps, 20 wall balls,15 push-ups).

Workout #4: For Time: (600m run, 30 Lateral skaters, 20 Air Squats, 10 DB Snatches, 400m run, 30 Lateral skaters, 20 Air Squats, 10 DB Snatches, 200m run).

Workout #5: 9-minute AMRAP (20 Mountain climbers, 10 Air squats, 200m run).

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Today is another Run Smarter Q&A episode. Brodie answers all the questions below:

1. 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?
2. What are the advantages & disadvantages of running shorter distances more often vs longer distances less often for injury risk and preparing for a marathon?
3. What would you recommend for strength training in the last 8 weeks before a marathon? What exercises, how often and at what intensity?
4. What are your best strength exercises if we are short of time?

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Neil & Victoria are from the Running PTs podcast & today we do a roundtable format to help you with your calf strains. We discuss:

• Who gets calf strains
• Presentation, Signs & Symptoms
• Why you get calf strains
• How to manage calf strains
• What are some preventative strategies

 Check out Neil and Victoria's podcast here

Click here for Victoria's insta, Neil's insta

Click here for the Train Smart Run Strong website

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Brodie posted on some of the biggest running facebook groups 'What mistakes did you make in your first marathon?'
After 230 responses, Brodie collected these into 6 categories and breaks them down in today's episode.

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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 food
• Reducing life stress
• Meal Spacing
• Strength training
• Managing your mindset

We 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 @pmcgilvray

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

What You’ll Learn in This Episode:

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

Key Takeaways:

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

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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.

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

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

Key Topics Discussed:

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

Key Takeaways:

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

Links Mentioned:

• Running Lean Podcast
• Running Lean Coach Website
• Dr. Mindy Pelz Book - Fast Like a Girl

Follow Patrick McGilvray:

• Instagram

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

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

Here is what we will cover today:

Effective Management of Tendinopathy:

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

Adjunct Therapies:

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

Pain and Function Management:

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

Then I answer your Facebook Group Questions

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

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

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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/

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During these success story segments, Brodie interviews a runner who has managed to overcome a running related injury after much hardship and frustration.

Kara Haas has faced 15 years of Proximal Hamstring Tendinopathy. Once running at a very high level and competing at the Olympic trials, Kara's PHT started to get out of control.

We dive into Kara's story and her attempts to resolve her pain including PRP, tendon procedures, strengthening and finally surgery. Hear how Kara managed to defy the odds and return to pain free running!

When injured, it is easy to find social media posts & stories from other injured runners which are discouraging and worrying. Tales of chronic pain, debilitating symptoms and failed treatment techniques often manifest anxiety and thoughts of the worst outcome.

However, this is only a small fraction of runners and a skewed bias around the injured population. So, this segment aims to bring hope and optimism, while sharing treatment success. 

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Today Brodie refreshes the concept of load vs capacity. Load is 'the amount of physical load placed on the body' verses Capacity which is 'the bodies ability to handle load'. 

This concept helps runners understand WHY they get injuries instead of believing unhelpful misconceptions such as flat feet and leg length discrepancy.

It all boils down to one statement: “The body will adapt to the load we place upon it, so long as the application of the load doesn’t exceed the capacity of the body to adapt”. 

After listening to this episode, self-reflect on your past injuries, rehabilitation and training philosophy. We can then go one step further and look ahead to the future and apply this concept to future training decisions. 

Click here for Kevin Maggs 'Load vs Capacity' youtube video

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Simon Bartold jumps on the podcast today to help clear the air on carbon fibre shoes. Simon is a Podiatrist and has spent several years working with the worlds best shoe brands on shoe manufacturing. He is world-class with the latest research on shoe science and performance & is THE expert to ask, 'Is a carbon fibre shoe right for you?'

We discuss how these are different to traditional running shoes, how the mechanics benefit a runner & how to best use this type of shoe.

To find out more on Simon please visit his website Bartold Clinical

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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/

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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  

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Chapter 4 from my e-book is titled Sleep On It: observing pain over 24 hours. Accurately interpreting your symptoms is essential so on this episode we discuss what symptoms should you pay attention to & common running injury pain patterns. The e-book is called 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner' and you can find it over on my facebook group.

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

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Matt is a repeat guest from the Doctors of running and a running shoe fanatic!

Our discussion on today's episode starts with shoe expiry dates. Matt gives his opinion on when it is time to buy new running shoes and what variables play a role in running shoe wear and tear.

Next, we explore the different features of a shoe that you need to consider when buying a new pair. Matt discusses comfort, flexibility, stability, upper, drop, weight and many other features.

Matt also shares his recommendations on shoe brands for beginner runners, performance-minded runners and his take on maximalist versus minimalist.

Follow Matt's work by visiting the doctors of running website, youtube,  podcast and insta.

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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! 

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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 Louw
• What Brodie has learnt from Proximal Hamstring Tendinopathy

After reviewing the takeaways from these previous episodes, Brodie shares 5 new updates to help with injury prevention and rehabilitation of this condition. 

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Last episode we covered Plantar Fasciitis causes, prognosis, symptoms, differential diagnosis and risk factors. It is essential for effective management that a correct diagnosis and compromised structures are identified so please listen to plantar fasciitis 1 if you haven't already done so.

Today we discuss treatment by:

• STEP 1: ways to reduce pain
• STEP 2: building up load tolerance 
• STEP 3: Maintenance & prevention phase
• My 5 tips for plantar fasciitis prevention
• Running considerations for plantar fasciitis

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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. 

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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..)

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On this episode Brodie illustrates the importance of eccentric control for runners. He breaks down the different phases of the running cycle and points out different muscle groups undertaking eccentric control.

Next, Brodie dives into the benefits of eccentric training including force production, flexibility and rehabilitation purposes.

We finish with listing off some key eccentric exercises, how to change the tempo of your current exercises and how to practically implement each. 

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

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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.

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Chloe McLeod is an Advanced Sports Dietitian and co-owner of the Health Performance Collective. She also works with athletes including the Parramatta Eels Rugby team. If you want to progress in your running performance, you need the right advice around nutrition. Here are some of the topics we cover:

In this episode you will learn:

• Subtle symptoms that might relate to poor nutrition.
• Signs of a healthy nutritional balance
• What FODMAP and IBS is and how it effects our running
• Is there a relationship between diet and injury?
• The miscommunication with implementing a low FODMAP diet.
• Training errors that can lead to gut issues.

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

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

What You’ll Learn:

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

Key Takeaways:

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

Resources Mentioned:

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

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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. 

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Today we dive into the elastic limits of human performance by introducing the 'central governor theory' proposed by Tim Noakes and discussed in Alex Hutchinson's book 'Endure'. 

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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 Plan
Also Race Day Blueprint- 10 Tips to Crush Your Race: https://learn.sparkhealthyrunner.com/race

Connect with Dr. Duane Scotti:

·       Instagram - @sparkhealthyrunner

·       Join the Healthy Runner Facebook Community

·       Subscribe to our YouTube Channel

·       duane@sparkhealthyrunner.com

·       www.sparkhealthyrunner.com

Healthy Runner Podcast:

·       Apple Podcasts

·       Spotify

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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:

1. Myth: Imaging shows the cause of pain
2. Myth: Imaging predicts outcomes
3. Myth: If you fix the image, you fix the pain
4. Myth: Imaging dictates rehab
5. Myth: Imaging never matters

E3 Rehab Video 1: 5 Myths on Scans

E3 Rehab Video 2: Goldilocks Principle of Rehab

Also Check out the E3 Rehab website

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Chad Miller was battling niggles and struggling to see performance gains with his running schedule. After jumping on a free injury chat with me, he learnt the principles of a well-balanced training plan.

Six weeks later I received this message:

“Hi brodie. I wanted to send a huge thank you for our webchat a month or so ago. I've been using the excel log chart and my running has massively improved. I am injury and niggle free and for the first time since I started running in 2018. I raced ten kilometres last week and came within eight seconds of a PR without planning it and having more in the tank. I'm only halfway through my training block with this approach but it's really been a game-changer. At forty-two years old I am achieving a lot more than I did in my peak years”.

I got Chad on to talk about his process including his past training philosophy, his current process and the keys to his success.

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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:

1. Is training more trails (hills & unstable surfaces) different than non-trail running?
2. What is the best way to run downhill without pounding?
3. What exercises will help me increase my uphill running? Especially when they are longer hills over 1km. 
4. What are some good progressions to get ready for an upcoming big hilly trail run?

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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. 

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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..)

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Tomasz Drybala is a flow and mindful running teacher, extreme runner and author of 'Flow-up: Get rid of anxiety, stress and overwhelm and unlock focus, creativity and joy'. 

In this episode, Brodie and Tom talk about flow state, including the benefits, purpose, and the factor that enhance and inhibit flow state.

Tom also talks about his upcoming challenge which involves almost 25,000 miles of running from New York to London. 

Tune in to learn about running mindfulness and active meditation to help your running performance, your emotional state, and your recovery from injury. 

Follow Tomasz's incredible journey on instagram 

Learn more about his online community and courses at https://tomaszdrybala.com/ 

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Chapter 10 from my e-book is titled: 'The 3 P's: Pessimism, Perfectionism & Personality'. Does running injury relate to these traits? What about running performance, or injury recovery times? This is a big eye-opener for people so tune in to learn all about it. The e-book is called 'The Universal Principles to Overcome any Running Injury: Physio secrets for any runner' and you can find it over on my facebook group.

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