The Run Smarter Podcast

• Latest Injury Prevention Research: Asymmetry, Strength, Flexibility, & Shoes

  Learn more about Brodie's Research Database & AI Assistant 📄🔍In this episode, Brodie dives into three new studies aimed at helping runners prevent injury and understand how tech and biomechanics affect performance. Whether you're a recreational runner or an aspiring marathoner, these findings offer practical, science-backed takeaways.Featured Studies & Key InsightsAsymmetry & Bone Stress InjuriesStudy Title: Can biomechanical variables and asymmetry predict bone stress injuries in collegiate distance runners?✅ Key Finding: Even small left-to-right asymmetries may increase injury risk — particularly for female runners.🧍‍♂️ Implication: Asymmetry under 10% was still meaningful in injury prediction. Don’t ignore minor imbalances in cadence, step length, or ground reaction force.🧠 Tip: Wearables that track contact time or vertical oscillation may help identify early imbalances before pain begins.Strength & Flexibility Self-Assessments for MarathonersStudy Title: Strength and Flexibility Self-Assessment and Subsequent Training Injuries Among Recreational Runners of the NYC Marathon✅ Key Finding: The single-leg glute bridge was the only test significantly associated with injury risk.❌ Flexibility tests (sit & reach, quad stretch) and other strength tests (planks, heel raises, push-ups) had no predictive value.🏠 DIY Test: If you can’t hold a single-leg glute bridge for >20 seconds on your weaker side, your injury risk may be higher.Super Shoes & Injury RiskStudy Title: Technology Advanced Running Shoes Reduce Biomechanical Factors of Running-Related Injury Risk👟 Super shoes (like Nike Alphafly) encouraged mid/forefoot striking without increasing joint or muscle strain.✅ They reduced load on key areas like the ankle joint, soleus, and peroneus longus.❗️Minimalist shoes, on the other hand, tripled ankle joint forces and heavily loaded the calf and foot — a risk for Achilles and metatarsal injuries.⚠️ Caution: Transition slowly into super shoes or minimalist footwear. Your body needs time to adapt to new mechanics.Practical Takeaways for RunnersMonitor asymmetries using wearables or self-awareness — don’t wait for pain.Use the glute bridge hold as a simple strength test at home. Aim for >20 seconds on both sides.Super shoes aren’t just for speed — they may actually help with injury prevention, especially for habitual forefoot strikers.Avoid going cold turkey into minimalist shoes unless you're conditioned for it.📚 Want to Go Deeper?🔍 All referenced studies are stored in the Run Smarter Research Database — accessible for just $8.99/month. 💬 Plus, get access to the Run Smarter AI Assistant, which answers your running questions based on podcast episodes, papers, and course content.👉 Click here to explore membership optionsFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨ 

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• Keto, Carbs, and Running Reality with Prof Louise Burke

  Learn more about Brodie's Research Database & AI Assistant 📄🔍In this episode of the Run Smarter Podcast, Brodie sits down with world-renowned sports dietitian and researcher Professor Louise Burke to clear the air on one of the most debated topics in endurance sport: low-carb vs high-carb diets.After receiving listener pushback from a previous episode on low-carb nutrition, Brodie brings in Louise — who has decades of elite-level experience and research — to explore:The theory behind fat-adaptation and low-carb, high-fat dietsWhether the science supports keto for endurance performanceThe trade-offs between fuel efficiency, oxygen use, and high-intensity outputWhat recreational runners should consider when planning their fueling strategiesLouise also shares:When keto may be appropriate (hint: not for everyone!)How to train your gut to tolerate more carbsThe dangers of extreme diet restrictionWhy individual response should guide your nutrition planHer concerns around misinformation, particularly in female athlete nutrition🧠 Key Takeaways:Yes, keto increases fat burning, but it can impair high-intensity performance due to reduced oxygen efficiency.Carb periodisation—adjusting intake based on session intensity—is a smart strategy for most runners.Carbohydrate source and quality matter just as much as quantity.Training the gut is essential if you're increasing carb intake for race day.Avoid extreme rigidity in diets. Nutrient density, food range, and enjoyment are critical for long-term success.💬 Quotes to Remember:“It’s not about choosing sides — it’s about choosing the right strategy for your sport, goals, and physiology.”“Everyone’s an expert in nutrition… because everyone eats. But not everyone interprets the science correctly.”Follow Prof Louise Burke on Twitter (X)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! 🎉✨ 

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• Q&A: Long Run Fueling, Barefoot Running Risks, Shin Splint Management, and Tendon vs Muscle Rehab

  Learn more about Brodie's Research Database & 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! 🎉✨ 

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• Q&A Beetroot Ban, Shoe Rotation, Hip Drop and Peptides Explained

  Learn more about Brodie's Research Database & 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 PhaseWhat 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! 🎉✨

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• Running is Rehab: When doing is the fixing with Greg Lehman (Re-Run: May, 2021)

  Learn more about Brodie's Research Database & AI Assistant 📄🔍 Episode 391 – Running is Rehab: When Doing is the Fixing with Greg LehmanIs 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 meansHow to reframe pain and symptoms as part of the recovery journeyWhy many runners are told to stop running unnecessarilyHow to use pain intelligently (yes, you can run with some pain)The truth about muscle imbalances and faulty running formWhen to reintroduce hills, speedwork, or doublesWhy the 10% rule may be flawed—and what to do insteadHow to know if you're progressing or pushing too far👤 About Greg LehmanGreg 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, twitter & instagram here along with his website on OA for runners. 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! 🎉✨

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