This episode covers the follow question submitted by a run smarter scholar:

"What should I focus on during the off-season 1 year before a marathon?"

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This episode covers everything to do with Orthobiologics, PRP, stem call therapy and other injectables for the treatment of a tendinopathy.

Resources and papers covered:

Paper 1: Orthobiologics: Diagnosis and Treatment of Common Tendinopathies (2021)

Paper 2: Application of Orthobiologics in Achilles Tendinopathy: A Review (2022)

Paper 3: Effect of High-Volume Injection, Platelet-Rich Plasma, and Sham Treatment in Chronic Midportion Achilles Tendinopathy: A Randomized Double-Blinded Prospective Study.

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In this episode Brodie answers a question submitted from a run smarter scholar: 

"Hi Brodie, I have slowly increased my cadence over time with a metronome over the past few months and I am now at 178 and feeling pretty comfortable with it. How do I know when I have found my "Ideal" cadence? Thank you!"

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In this Q&A episode, Brodie answers the following questions:

1. What is the best way to have a deload week? Reduction in volume, intensity or both?
2. What is the best way to get back running after a stress fracture?
3. How can I progress from a 21min 5k to a 20min 5k?
4. How do I schedule 3 strength sessions into my week if I am running 4-5x per week plus cycling to work?

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Rich Willy is a Physical Therapist and PhD Running Researcher. Today, Brodie talks with Rich about glute activation including.

• How important are the gluteals during running?
• How effective are pre-activation exercises prior to running?
• Will glute exercises reduce your risk of injury?
• What to do if you have glute fatigue imbalance

Follow Rich on instagram @montanarunninglab

Also on Twitter @rwilly2003

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In this Q&A Brodie answers the following questions:

1. I had a run/walk progression question. I’m currently up to 8 run walk reps with 30 seconds for run and 75 for walking. Soon, I would like to increase the run time beyond 30 seconds. How much of an increase do you think is sensible? And when I do it, should I reduce the reps or increase the walk time so that I don’t overload the tendon?
2. About how long does strength training take to show any results in running? How many hours a week of strength training would you recommend?
3. I have a treadmill that has adjustable cushioning. I usually run barefoot on it. Is it more beneficial to have it on a firmer setting?
4. Any advice on keeping the higher Cadence when running slow? I seem to speed up to keep up my cadence around 170.

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It sounds counter-intuitive. Why would getting better be dangerous? 

Brodie explains the physical and psychological dangers of this phase of the recovery cycle along with useful tips to negotiate its treacherous waters.

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Runners have in-built habits for success, and also for self-sabotage. How exactly habits are formed, and how to create or remove habits is the topic of today's podcast. Alexandra Ellis helps people move better and feel better with mobility work and strengthening exercises on her podcast the Body Nerd Show and also across Instagram and TikTok.

Listen to find out:

• What process creates a habit
• How to increase the likelihood of success
• How to remove an unhelpful habit
• How to change your behaviour if you keep failing your goals

Listen to The Body Nerd Show Podcast

Find Alexandra on Insta @hollaformala

https://www.tiktok.com/@aewellness

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Brodie goes through his favourite progressions and modifications of crucial strength training exercises for runners including squats, deadlifts, lunges and calf raises. Have a listen to his highly practical episode. 

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Amy developed Proximal Hamstring Tendinopathy in late 2020 and has been battling with the ups and downs of recovery ever since. Recently, she has changed her rehabilitation routine and running approach and has seen tremendous gains. On the episode today, you'll hear Amy's success story and the elements of her recovery that weren't so helpful, along with the elements that eventually turned things around. 

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