The Run Smarter Podcast

Learn more about Brodie's Research Database & AI Assistant [https://funnel.runsmarter.online/run-smarter-ai-assistant] 📄🔍 In this listener Q&A episode, Brodie tackles a wide range of questions from the Run Smarter community. From race-day fueling strategies and minimalist footwear to the nuances of tendon vs muscle rehab, this episode delivers practical, evidence-based advice to help you train smarter and reduce your injury risk. ❓ Questions Answered in This Episode: * What’s the optimal fueling strategy for long runs and race day? * How can I avoid calf cramps and “hitting the wall” after 32km? * Is it okay to strength train the day before a speed session? * What shoe or biomechanical adjustments can help with medial tibial stress syndrome? * Are ketone supplements worth the investment for performance or recovery? * Why do I only get sit-bone pain when running hills? * How can I safely find my upper weekly mileage limit? * What are the pros, cons, and research on barefoot running and Vibram shoes? * Are youth runners more prone to injuries due to early specialization? * How does tendon rehab differ from muscle rehab—and why do tendon injuries linger? 🧠 Key Lessons: * Carb fueling: Aim for 60–90g of carbs per hour during long races; train your gut beforehand. * Cramping prevention: Hydration must include electrolytes, not just water. * Strength & speed: Don’t compromise quality—if you notice performance drop-offs, rearrange your training week. * Barefoot shoes: They offer benefits but come with a very narrow margin for error and higher overload risk. * Injury rehab: Tendon injuries often linger due to stress shielding and require different loading strategies than muscles. ✅ Practical Takeaways: * Test fueling and hydration strategies during training, not on race day. * Consider cadence, step width, and load distribution when dealing with shin splints. * Use shoes as tools: rotate between minimalist and supportive footwear depending on recovery needs. * Vary youth training loads and encourage multi-sport participation for injury prevention. * Tendons need slow, progressive loading and may not respond to typical muscle rehab protocols. 💬 Quote to Remember: “A part of training should be exploring your limits and learning from them—just don’t wait until injury forces the lesson.” For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! [https://app.runsmarter.online/] 🎉✨

Learn more about Brodie's Research Database & AI Assistant [https://funnel.runsmarter.online/run-smarter-ai-assistant] 📄🔍 In this listener Q&A episode, Brodie answers your submitted questions on a range of running topics—from biomechanics and nutrition to recovery strategies and age-related changes in performance. Packed with science-backed insights and practical takeaways, this is part one of a two-part Q&A series. 🔍 What’s Covered in This Episode: 🥤 Is Beetroot a Performance Enhancer? * A listener asks why WADA might ban beetroot supplements like caffeine. * Brodie turns to the Run Smarter AI Assistant for research-backed answers. * Find out how beetroot may impact muscle recovery, oxidative stress, and strength post-race. 🦶 Asymmetrical Foot Position in Swing Phase * What to do if one foot points down and the other points outward while running. * When to ignore it and when to address it with assessments, strength/mobility work, or conscious retraining. 👟 Should You Rotate Running Shoes? * A review of a 22-week prospective study: Runners who used multiple shoe types had a 39% lower injury risk. * Learn how shoe variety changes loading patterns to potentially prevent injury. * Plus: How to safely transition into a new pair. 💪 Can I Add More Strength Training If I’m Time Poor? * Listener Ben wants to fit more upper body strength work into an already full week. * Brodie shares how to superset exercises for efficiency and recommends a push–pull split over two sessions. ⏱️ “I Used to Run a 41-Minute 10K... Now Everything Feels Hard” * Emma is struggling after a major performance decline post-relocation and age-related changes. * Brodie dives into how menopause, environmental factors, training intensity, and aging physiology may all play a role—and what to do about it. 🍑 What Causes Hip Drop? * Lindy asks about excessive hip drop and how to correct it. * Brodie breaks down biomechanics, contributing factors (like cadence and strength), and specific glute medius exercises (hip hikes, crab walks, jump rope drills). 🧬 BPC-157: The “Healing Peptide” – Is It Legit? * Listener Scott asks if BPC-157 is worth exploring for tendon healing. * Brodie consults tendon rehab expert Dr. Alex Nelson, who shares a cautious perspective: mostly animal studies, inconsistent results, and many unknowns. For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! [https://app.runsmarter.online/] 🎉✨

Learn more about Brodie's Research Database & AI Assistant [https://funnel.runsmarter.online/run-smarter-ai-assistant] 📄🔍 Episode 391 – Running is Rehab: When Doing is the Fixing with Greg Lehman Is complete rest the answer to running injuries? Or is movement—specifically running—itself the medicine? In this powerful episode, I’m joined by Greg Lehman, renowned physiotherapist, biomechanist, and educator, to challenge long-standing rehab dogmas. We dive into why running itself should often be the primary rehab tool and how to safely navigate pain, fear, and flare-ups on your return to running. Whether you're dealing with a stubborn tendon, recovering from a muscle strain, or stuck in the fear loop of re-injury, this conversation will shift your mindset and offer practical strategies you can use immediately. 🎯 In This Episode, You'll Learn: * Why "running is rehab" and what that really means * How to reframe pain and symptoms as part of the recovery journey * Why many runners are told to stop running unnecessarily * How to use pain intelligently (yes, you can run with some pain) * The truth about muscle imbalances and faulty running form * When to reintroduce hills, speedwork, or doubles * Why the 10% rule may be flawed—and what to do instead * How to know if you're progressing or pushing too far 👤 About Greg Lehman Greg is a Canadian physiotherapist, chiropractor, and strength & conditioning specialist with a Master’s in Biomechanics. He teaches internationally on pain, rehab, and movement—blending science with practical application. Greg is well known for his humorous, evidence-based takes on rehab myths and frequently posts on Twitter. 🕒 Episode Highlights & Timestamps: 00:00 – Welcome and intro to Greg Lehman  04:12 – What does “Running is Rehab” actually mean?  08:36 – Should you have to “earn the right to run”?  12:44 – When running should be your primary rehab tool 18:40 – The risks of rest: deconditioning, fear, and setbacks 23:30 – Pain, hypervigilance & learning to run with discomfort 29:40 – How to know when running is too painful 36:55 – The role (and limits) of strength work in running rehab 43:00 – Advice on speedwork, hills, and returning to higher mileage 52:22 – Do braces, tape, or orthotics help with return to run? 56:20 – Debunking poor form & muscle imbalance fears 01:00:10 – Should you still follow the 10% rule? 01:03:30 – Closing advice: Be flexible. Progress isn't always linear. 💬 Quotes to Remember “The best way to get better at running is… running.” – Greg Lehman  “Pain is okay. We just need to poke the bear—don’t hump the shit out of it.”  “You don’t have to be 100% pain-free to start running again.” You can find Greg's website [http://www.greglehman.ca/], twitter [https://twitter.com/GregLehman] & instagram [https://www.instagram.com/greglehman/] here along with his website on OA for runners. [https://www.oaoptimism.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://funnel.runsmarter.online/run-smarter-ai-assistant] 📄🔍 🧠 What You’ll Learn in This Episode: Join Brodie as he breaks down the latest running research from May 2025, giving you science-backed insights to run smarter, reduce injury risk, and boost performance. In this episode, you’ll explore: 📌 Featured Research Summaries: 1. Biomechanical Strategies to Improve Running * How increasing your cadence by 10% can reduce knee pain — especially patellofemoral pain. * Why combining cadence, footwear (lower heel drop), and orthoses yields the best biomechanical results. * Why cadence alone might be the most powerful, accessible change you can make. 2. Foot Strike & Tibial Loading * Forefoot striking increases tibial stress by 15–16%—why this matters for runners with a history of shin splints or stress fractures. * How exaggerating a heel strike decreased tibial load—especially useful for runners recovering from bone stress injuries. * Don’t be fooled by impact forces: internal loading tells a more important story. 3. Diagnosing Iliopsoas Tendinopathy * A new test (the HEC Test) combining hip flexion + external rotation had a 94% sensitivity and 88% specificity. * Why this figure-4 movement is now one of the best clinical tools for groin pain. * How a guided injection was used to confirm accuracy — and what this means for runners with chronic hip pain. 4. Trail Running Safety Insights * Based on real-world fatal incidents reported in the news. * Top causes of death: hypothermia, cardiac arrest, and falls. * Actionable tips for recreational trail runners: * Plan your route and let someone know. * Bring layers and an emergency blanket — even for short runs. * Use a GPS tracker and whistle. * Know the symptoms of heatstroke and hyponatremia. For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! [https://app.runsmarter.online/] 🎉✨

Learn more about Brodie's Research Database & AI Assistant [https://funnel.runsmarter.online/run-smarter-ai-assistant] 📄🔍 In this episode, Brodie Sharpe sits down with Sara to share her inspiring journey of overcoming Proximal Hamstring Tendinopathy (PHT) after struggling with it for several years. Sara's story is filled with ups and downs, from navigating misdiagnoses and passive treatments to discovering the power of strength training and the mind-body connection. Whether you’re currently battling PHT or looking for guidance on chronic pain, this episode offers valuable insights and hope. Episode Highlights: * 00:00 – Introduction to today’s episode and Sara’s success story * 00:33 – Background on Sara’s PHT journey and how it developed over the years * 01:07 – Sara shares the onset of her symptoms dating back to 2009 * 02:34 – The chronic resurgence in 2017 and the role of life transitions * 03:54 – Seeking treatment: from passive treatments to sports medicine * 05:49 – Ineffective treatments: PRP, dry needling, and acupuncture * 06:48 – Diagnosis of PHT and later gluteal tendinopathy * 08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy * 09:43 – The mental and emotional toll of chronic pain * 10:41 – Finding Brodie’s podcast and beginning strength training * 12:18 – The importance of slow, heavy progressive strength training in recovery * 14:13 – Balancing treatment approaches and avoiding unnecessary interventions * 16:29 – Returning to running: overcoming fear and rebuilding confidence * 19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection * 24:27 – The impact of personality traits on chronic pain and recovery * 27:53 – How stress and responsibility play a role in pain persistence * 31:36 – Understanding the emotional component of pain and its management * 34:27 – Key strategies for overcoming hypervigilance and overanalysis * 37:45 – How to shift treatment strategies when progress plateaus * 41:02 – Sara’s current status: running again and symptom management * 42:51 – Final advice for PHT sufferers and key takeaways Key Takeaways:  ✔ Passive treatments like PRP, dry needling, and injections may not provide long-term relief for PHT.  ✔ Strength training, specifically slow, heavy progressive loading, is a crucial foundation for recovery.  ✔ Addressing the mind-body connection can be a game-changer in managing chronic pain.  ✔ Hypervigilance and fear of movement can perpetuate pain—learning to reframe these thoughts is essential.  ✔ Recovery is a journey—adjusting your approach when progress stalls is key to success.  ✔ Stress and personality traits (perfectionism, responsibility, self-criticism) can influence chronic pain. Resources Mentioned: * Sara's email: sarashaff@gmail.com * Think Away Your Pain – David Schechter * Healing Back Pain – Dr. John Sarno * Emily's TMS Instagram [https://www.instagram.com/painexplained_tms/] * Dan’s YouTube Channel: Pain Free You [https://www.youtube.com/c/PainFreeYou] 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/] 🎉✨