The Run Smarter Podcast

Learn more about Brodie's Research Database & AI Assistant [https://mailchi.mp/runsmarter.online/research-database-explained] 📄🔍 🧠 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://mailchi.mp/runsmarter.online/research-database-explained] 📄🔍 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/] 🎉✨

Learn more about Brodie's Research Database & AI Assistant [https://mailchi.mp/runsmarter.online/research-database-explained] 📄🔍 Guest: Dr. Ian Seels | Specialist Musculoskeletal Physiotherapist 🧠 Episode Summary In this thought-provoking episode, Brodie chats with Dr. Ian Seels, a private musculoskeletal physiotherapist with over 35 years of experience and a co-author of the paper The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review. Together, they explore the emerging science behind how diet influences inflammation, pain, and injury recovery—with a particular focus on what this means for recreational runners. If you're battling persistent niggles, chronic tendon pain, or just want to run pain-free into your later years, this episode offers a fresh perspective you might not have considered: what you eat could be the missing link in your recovery journey. 🔍 What You’ll Learn * Why inflammation matters more than weight when it comes to injury and pain * How a high-carb Western diet may be quietly sabotaging your recovery * The 3 pillars of "active management" for injury: mechanical, mental, and metabolic * The basics of an anti-inflammatory diet (very low carb, high fat, moderate protein) * The difference between nutritional ketosis vs. metabolic acidosis * How to train your body to burn fat instead of carbs for endurance * Simple ways to reduce oxidative stress and support your gut health * Why omega-3 to omega-6 balance is critical for joint and tendon health * Label-reading tips that might surprise even the most health-conscious runners * Whether CRP and ketone testing is worth doing to track inflammation 🧪 Practical Takeaways for Runners * A 4–6 week anti-inflammatory diet “trial” could help reduce pain and improve energy * Reducing processed foods and increasing healthy fats can shift you into a less inflamed state * Berries, leafy greens, herbs, and spices are powerful sources of antioxidants * Ketone testing can “gamify” your dietary changes and provide real-time feedback * Omega-3s from oily fish, grass-fed meats, and free-range eggs support healing 🛠️ Resources Mentioned * 📄 Paper: The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review * 📺 YouTube: Diet, Health and the Wisdom of Crowds (2018) [https://www.youtube.com/watch?v=GDlF-z_x7vc&t=60s] * 🌐 LowCarbDownUnder.com.au [https://www.lowcarbdownunder.com.au] – A go-to hub for evidence-based low-carb/keto nutrition 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] 📄🔍 🎙️ The Safest Way for Runners to Lose Weight (w/ Dr. Nick Fuller) Run Smarter Podcast Are you running to lose weight but finding the kilos just won’t budge—or worse, keep creeping back on? In this mind-opening episode, I sit down with Dr. Nick Fuller, obesity researcher, former elite hurdler, and creator of the Interval Weight Loss (IWL) program, to expose why most diets fail and how runners can finally lose weight sustainably—without wrecking their metabolism. 🏃‍♂️ What We Cover: * Why your body fights back when you diet (hint: it’s not about willpower) * The shocking science behind rapid weight loss and long-term weight gain * How to prevent injury while losing weight as a runner * Why carbs aren’t the enemy—and how cutting them can backfire * The 6-step Interval Weight Loss approach (with practical, runner-friendly tips) * Patron-submitted questions on fasting, sugar cravings, and weight loss after 40 🧠 Takeaway for Runners: You don’t need fad diets, extreme calorie cuts, or guilt-inducing weigh-ins. You need to understand how your biology works—so you can train smarter and manage your weight without sabotaging your performance or long-term health. Lastly, we answer your patron questions around age differences & diet, intermittent fasting approaches and whether the focus should be around 'living healthy' rather than 'weight loss'. Head to https://www.intervalweightloss.com.au/ [https://www.intervalweightloss.com.au/] to learn more or follow their twitter [https://twitter.com/drnickfuller], facebook [https://www.facebook.com/intervalweightloss/?ref=settings], instagram [https://www.instagram.com/intervalweightloss/] & YouTube [https://www.youtube.com/channel/UCE1PVJsJQIOmoLh94CxPIxg] 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: 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/] 🎉✨