The Run Smarter Podcast

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


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Learn more about Brodie's Research Database & AI Assistant πŸ“„πŸ”

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 Insights

Asymmetry & Bone Stress Injuries

Study Title: Can biomechanical variables and asymmetry predict bone stress injuries in collegiate distance runners?

  • βœ… Key Finding: Even small left-to-right asymmetries may increase injury risk β€” particularly for female runners.
  • πŸ§β€β™‚οΈ 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 Marathoners

Study Title: Strength and Flexibility Self-Assessment and Subsequent Training Injuries Among Recreational Runners of the NYC Marathon

  • βœ… 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 Risk

Study Title: Technology Advanced Running Shoes Reduce Biomechanical Factors of Running-Related Injury Risk

  • πŸ‘Ÿ Super shoes (like Nike Alphafly) encouraged mid/forefoot striking without increasing joint or muscle strain.
  • βœ… 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 β€” 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 Runners

  • Monitor asymmetries using wearables or self-awareness β€” 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 β€” 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.

πŸ“š Want to Go Deeper?

πŸ” All referenced studies are stored in the Run Smarter Research Database β€” accessible for just $8.99/month.
πŸ’¬ Plus, get access to the Run Smarter AI Assistant, which answers your running questions based on podcast episodes, papers, and course content.

πŸ‘‰ Click here to explore membership options



For MORE Run Smarter Resources πŸƒβ€β™‚οΈπŸ“š
- Including Free Injury Prevention Courses πŸ©ΉπŸŽ“
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