The Run Smarter Podcast

Learn more about Brodie's Research Database & AI Assistant [https://mailchi.mp/runsmarter.online/research-database-explained] 📄🔍 📌 Episode Summary: Welcome back, Run Smarter Scholars! In this special research roundup episode, Brodie dives into three fascinating new studies released in April that could change the way you train, recover, and stay injury-free. Recording from a beachside getaway, Brodie filters through over a dozen newly published papers and handpicks the most actionable and interesting ones for runners like you. 📚 Papers Covered: 1. Shin Splints: A Closer Look Medial Tibial Stress Syndrome: A Scoping Review * Shin splints may be the early stage of tibial stress fractures. * Risk factors include high BMI, poor hip strength, excessive pronation, and prior injury history. * Overuse and excessive soleus muscle activation play key roles. * Treatment strategies include hip strengthening, gait retraining, arch support trials, and gradual return to load with walk-run programs. 🧠 Takeaway: Don’t ignore shin splints—they're an early warning sign. Address hip control, pronation, and running loads to stay ahead of injury. 2. Injury Prevention Strategies in Runners Running-Centred Injury Prevention Support: A Scoping Review * Most injury prevention programs fail unless supervised. * Effective strategies include: * ✅ Strength training (especially supervised) * ✅ Gait retraining with feedback * ✅ Recovery education (sleep, stress, rest days) * ✅ Coach or group support * Runners prefer passive tools (e.g., shoe changes), even if less effective. 💡 Practical Tip: Build a multifactorial plan tailored to your injury history, training volume, biomechanics, and personal preferences. 3. Sprint Training Boosts Running Economy The Effects of Intermittent Sprint Training on Running Economy and Leg Stiffness in Highly Trained Runners * 12-week protocol: just 1 sprint session per week * Results: * 💨 68% improved running economy * 💪 12–17% increase in leg stiffness * 🔄 Less vertical movement = greater efficiency * 🧠 Benefits driven by neuromuscular adaptations, not cardio alone * 👟 Improvements seen across genders and ages 🚀 Actionable Insight: Sprinting once a week can enhance your economy—even if you're already highly trained. 🔍 Bonus Research in the AI Library (April Folder) If you're subscribed to the Run Smarter AI Assistant, head to the April folder to explore even more papers Brodie didn't cover in full, including: * 💉 PRP for Achilles tendinopathy * 🧠 Psychological traits of multi-marathoners * 🦵 Return-to-sport protocols for PHT * 👣 Biomechanics: cadence, footwear & orthotics * 🧬 Molecular signaling in tendinopathy * 🍽️ Personalized nutrition for elite performance For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! [https://app.runsmarter.online/] 🎉✨

Learn more about Brodie's Research Database & AI Assistant [https://mailchi.mp/runsmarter.online/research-database-explained] 📄🔍 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/ [https://www.dralisongrimaldi.com] * 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 [https://www.instagram.com/dralisongrimaldi] Website: https://dralisongrimaldi.com/    For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! [https://app.runsmarter.online/] 🎉✨

Learn more about Brodie's Research Database & AI Assistant [https://mailchi.mp/runsmarter.online/research-database-explained] 📄🔍 Optimal Nutrition for Tendon Recovery with Jordi Sullivan  📍 Episode Summary: In this episode, Brodie is joined by sports dietitian Jordi Sullivan, founder of The Fight Dietitian, to unpack one of the most overlooked aspects of injury rehab: nutrition. While the conversation begins with general performance nutrition, the focus soon shifts to actionable strategies for tendon recovery. Jordi shares his evidence-based, no-nonsense advice on calories, macronutrients, micronutrients, and supplements, while offering simple frameworks to help injured athletes support healing and stay on track with their rehab goals. 🧠 What You’ll Learn: * Why calorie intake is essential—especially during injury * How to calculate protein needs and why it's vital for tissue repair * A breakdown of carbs and fats: their role in recovery and daily fueling * How to spot signs of under-fuelling, both short- and long-term * When (and if) supplements like collagen, vitamin D, and protein powders are worth using * How to keep nutrition simple without sacrificing results * What recreational runners can learn from elite athlete routines—without overdoing it * The “factory” analogy to understand how your body uses food to heal 👤 Guest Bio: Jordi Sullivan is a qualified dietitian with a Master's in Dietetics and a background in exercise and nutrition science. He works with a wide range of athletes including combat sport professionals, endurance runners, and team sport athletes. Through The Fight Dietitian, Jordi and his team specialize in helping athletes optimize performance, recovery, and injury resilience using practical, science-backed nutrition. 📌 Resources & Links: * 🌐 Visit The Fight Dietitian Website [https://www.thefightdietitian.com/] * 🌐 Website 'PDF Guides & Courses' [https://thefightdietitian.com/pages/tfd-courses-and-nutrition-guides] * 📸 Follow Jordi: @the_fightdietitian [https://www.instagram.com/the_fightdietitian] * 📸 Follow Lauren (Endurance Specialist): @thexfitdietitian [https://www.instagram.com/thexfitdietitian/] * 💬 Key Quotes: "If you’re under-fuelling long-term, your body starts shutting down systems it can’t afford to run. That includes your bones, immune system, and even your mood." – Jordi Sullivan"Supplements should supplement your diet—not replace a poor one. Start with food first." – Jordi Sullivan For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! [https://app.runsmarter.online/] 🎉✨

Learn more about Brodie's Research Database & AI Assistant [https://mailchi.mp/runsmarter.online/research-database-explained] 📄🔍 Belinda Beck is a Professor in the school of allied health services at Griffith University. She has been involved in bone health research for 20 years and published over 100 research papers. Today, we discuss stress fractures and bone health. We start with the adolescent population and why diet, bone loading & peak bone mass is so important in this population. Secondly, Belinda dives into symptoms, risks, causes and treatment of stress fractures. Lastly, we talk about the masters runner and aging populations. What is the best approach for the treatment and management of bone conditions such as osteoporosis? Click here [https://theboneclinic.com.au] to head to the bone clinic You can also find the bone clinic on facebook [https://www.facebook.com/theboneclinic] Check out some previous podcast episode: Avoiding & Managing Stress Fractures [https://share.transistor.fm/s/f2c6f206] The hidden dangers of RED-S with Isobel Ross [https://share.transistor.fm/s/14d0137e] For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! [https://app.runsmarter.online/] 🎉✨

Learn more about Brodie's Research Database & AI Assistant [https://mailchi.mp/runsmarter.online/research-database-explained] 📄🔍 🧠 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! For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! [https://app.runsmarter.online/] 🎉✨