The Run Smarter Podcast

Latest Research: Dynamic Stretching Benefits, Running Economy Insights & The Future of Tendon Treatment

Learn more about Brodie's Research Database & AI Assistant [https://funnel.runsmarter.online/run-smarter-ai-assistant] 📄🔍 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/] 🎉✨ In this month’s Latest Research episode, we break down five new papers added to the Run Smarter Research Library — including big updates on trail running performance, dynamic stretching, running stability, and emerging tendon therapies like ozone, collagen, and PRP. Whether you're a trail runner, road runner, or someone dealing with a stubborn tendon injury, this episode arms you with the latest insights to train smarter and reduce injury risk. In This Episode Trail Running: What Predicts Performance & Injury Risk? Paper: Analysis of Factors Influencing Injuries and Performance in Trail Running Key insights: * Higher weekly volume, more elevation gain, more interval training, and structured recovery → lower injury risk * Sleep + passive recovery (massage, mobility, sauna, cold plunges) strongly linked to better performance * Taller runners had slightly higher injury risk * Prepared tissue = safer tissue * More training is protective — but only when recovery is adequate Dynamic Stretching: Does It Improve Neuromuscular Readiness? Paper: Acute Effects of Dynamic Stretching on Knee Joint Position Sense and Dynamic Balance in Recreational Runners Key insights: * A 5-minute dynamic warm-up improved: * Joint position sense * Single-leg balance * Neuromuscular “readiness” * Runners were more accurate with limb positioning and more stable on Y-Balance Test Dynamic Stability & Running Economy: Why Variability Helps Paper: Runners with Lower Dynamic Stability Exhibit Better Running Economy Key insights: * More step-to-step variability (“controlled chaos”) = better running economy * Stability didn’t change with speed → suggests an individual running “trait” * Efficient runners aren’t rigid — they allow micro-adjustments Ozone Therapy for Tendinopathy — An Emerging Option? Paper: Oxygen–Ozone Therapy in Tendinopathy Management Key insights: * May reduce pain, improve function, and support collagen regeneration * Early evidence only; protocols vary * Appears promising as an adjunct, not a standalone treatment Porcine Collagen Injections for Proximal Hamstring Tendinopathy Paper: Porcine Collagen Injection Therapy Affects Proximal Hamstring Tendinopathy in Athletes Key insights: * Return to sport: * Collagen + rehab: 57 days * Rehab only: 72 days * Greater functional improvements in the collagen group * Still small, preliminary studies

Exclusive AMA: Stress Fractures, Under-Striding, Strength Sets, & Compression Socks

Learn more about Brodie's Research Database & AI Assistant [https://funnel.runsmarter.online/run-smarter-ai-assistant] 📄🔍 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/] 🎉✨ In this special episode, Brodie releases a previously patron-only AMA, answering a wide range of listener questions across injury rehab, running technique, strength training, and recovery tools. Even if you don’t struggle with these issues now, the principles and reasoning in Brodie’s answers provide invaluable insight into smarter training decisions for every runner. 🦴 1. Training With Stress Fractures Below the Ankle Brodie breaks down why not all stress fractures are equal and why their location, grade, and healing stage matter. He explains: * The difference between high-risk vs low-risk stress fractures * Why navicular fractures heal slowly due to poor blood supply * The importance of pain-free loading (during, after, and next day) * How to rebuild fitness without stressing the foot: swimming, pool running, upper body strength, knee extensions, seated hamstring curls * A staged return to loading: 1. Offloaded cardio + upper body strength 2. Seated cycling with low resistance 3. Rowing + progressive cycling loads 4. Standing lower-limb strength work (squats, lunges, calf raises) 5. Elliptical and increasing time-on-feet tolerance 6. Jump progressions → walk/jog program Brodie even maps out a sample weekly schedule for mixed cross-training and strength while rehabbing. 🏃‍♀️ 2. “Understriding” Explained (Gait Analysis Breakdown) A listener asks if it's possible to understride because her gait report showed “reduced overstride bilaterally.” Brodie explains: * What overstriding actually is * Why you must contact slightly in front of your centre of mass * Why a high cadence (e.g., 188 spm) naturally prevents overstriding * Why “closer to centre of mass than average” is not a problem if you feel stable and upright * Why there's usually no need to change your technique if you're not braking excessively or injuring yourself Great mini-lesson on biomechanics, cadence, and efficient landing mechanics. 🏋️‍♀️ 3. Is One Set Enough in Strength Training? A unique question: Can I just do one set of an exercise and move on? Brodie dives into: * What’s required to trigger true adaptation * Why one set rarely provides enough consistent stimulus * Why variety is good—but too much can “spread your progress thin” * How to work around boredom or repetition fatigue using: * Supersets * Circuits * Alternating upper/lower body between sets * His recommended “big three” for runners: * Squats * Deadlifts / Lunges / Step-ups * Calf raises * How minimal effective dosing still works if done consistently and progressively Practical, realistic strength advice every recreational runner can apply. 🧦 4. Do Compression Socks Actually Help Twingy Calves? Brodie reviews the latest meta-analysis on compression garments and their effects on recovery: * Stronger evidence for resistance training recovery * No significant recovery effects following running * Small benefits for next-day cycling performance His advice: * If compression feels nice, it’s fine to use as a short-term comfort tool * BUT: don’t rely on it—investigate the cause of recurring calf twinges * Training load balance * Speed work * Hills * Shoe heel-drop * Hydration and sodium status * Follow the Recovery Pyramid (Shona Halson): 1. Sleep, nutrition, hydration, stress 2. Water immersion 3. Active recovery 4. Massage 5. Cold/heat, cryo, infrared 6. Top of pyramid: fads like foam rolling, massage guns, compression 🎧 Final Thoughts This AMA covers a broad range of topics, but the theme is consistent:  Use symptoms to guide load, progress logically, and focus on long-term habits rather than quick fixes.

Unlocking Running Potential Through Strength Training (Brodie on The Rambling Runner Podcast)

Learn more about Brodie's Research Database & AI Assistant [https://funnel.runsmarter.online/run-smarter-ai-assistant] 📄🔍 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/] 🎉✨ In today’s episode, Brodie is featured as a guest on The Rambling Runner podcast to break down what the science REALLY says about strength training for runners. We dive deep into the research around how lifting makes runners faster, the misconception of “bulking up,” and what runners actually need to be doing in the gym to improve running economy, tendon stiffness, and performance. You’ll learn why traditional lighter, high-rep “runner-style strength work” is NOT what the literature supports — and why shifting toward heavier, low-rep loading can deliver real performance outcomes… even in highly trained runners. We also cover the importance of plyometrics and discuss how combining both heavy strength + tendon-focused plyo creates the biggest return for long distance runners. Whether you’re trying to run PBs, reduce breakdown, or just build a bulletproof body that can run for decades — this episode will help you strength train smarter, not harder. What You’ll Learn: * Why strength training improves performance more reliably than it prevents injury * What the evidence shows about tendon stiffness, spring mechanics & running economy * Why strength training will NOT make you “bulky” as a distance runner * The 4 “big rocks” exercises Brodie recommends runners prioritise * Why plyometrics boost running efficiency when paired with heavy lifting * How to dose reps, sets & rest correctly for actual performance carryover (not just a burn)

Re-Run: Finding the Right Taper & Recovery Week Strategy with Jason Fitzgerald (Mar, 2022)

Learn more about Brodie's Research Database & AI Assistant [https://funnel.runsmarter.online/run-smarter-ai-assistant] 📄🔍 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/] 🎉✨ In this episode, I’m joined by elite running coach and host of the Strength Running Podcast, Jason Fitzgerald, to unpack one of the most confusing parts of training: how to structure your taper and recovery weeks. Whether you're preparing for a half marathon, marathon, or ultra, it’s not enough to just "cut back"—the wrong taper can leave you feeling flat on race day, while skipping recovery weeks can lead to burnout and injury. Jason explains the science of reducing fatigue without losing fitness and reveals how small adjustments in training frequency, volume, and intensity make a big difference to performance. We also dive into how often recovery weeks should be used, why you shouldn't fear losing fitness during a down week, and why maintaining speed during a taper is critical. Jason shares practical taper templates, common mistakes runners make, and how to individualize your taper through experience and experimentation. If you want to feel fresh, fast, and mentally ready for race day—this episode gives you a smarter approach to training so you can perform at your best.

Latest Research: Running Hills Faster, Race-Day Carb Intake, Tendon Health with Estrogen Changes

Learn more about Brodie's Research Database & AI Assistant [https://funnel.runsmarter.online/run-smarter-ai-assistant] 📄🔍 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/] 🎉✨ In today’s episode, we explore three brand new running research studies that shed light on how to run faster across different terrains, optimize your fueling strategy, and understand how hormones influence tendon health. Whether you're training for a marathon, chasing a trail PB, or navigating changes in your body as you age, this episode delivers powerful and practical science-backed insights. Research Papers Covered 1. Biomechanical Strategies to Run Faster on Level, Uphill & Downhill Terrain Researchers analysed how runners increase speed across different gradients and where the mechanical load shifts in the body. Key findings: Flat running: Speed increases mostly from longer stride length, powered by the ankle/calf complex Uphill running: Speed comes from higher cadence and greater work from hip flexors & hamstrings Downhill running: Higher eccentric quad load due to braking forces Training takeaway: Strengthen calves for flats, hip flexors/hamstrings for hills, and eccentric quads for downhill stability 2. Under-Fueling in Endurance Racing: Carbs Are Underconsumed & Overestimated This study tracked marathoners and cyclists during real races and found: Actual carb intake = ~21g/hour (far below the 60–90g/hour recommended) Athletes overestimated how much they thought they consumed Leftover gels were high, suggesting taste fatigue or gut issues Sleep & anxiety strongly impacted fueling success Training takeaway: Fuel by schedule, not by feel. Practice gut training and improve sleep before race day 3. Estrogen & Progesterone’s Impact on Tendon Health A fascinating tendon biology study showed: Male and female tendons remodel differently Female tendons respond strongly to hormone changes Estrogen increases tendon repair activity, while progesterone stabilizes tissue Hormonal changes (e.g. menopause, cycle phase, contraceptives) may influence tendon injury risk Training takeaway: Women experiencing peri/menopause or hormonal changes may need longer recovery windows & consistent strength training