The Run Smarter Podcast

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Luke is a Sports & Exercise Chiropractor who has a particular interest in the management, treatment and prevention of calf and achilles injuries. 

I interview Luke and explore the common causes for this injury and the most common mistakes runners make in their recovery plan.

Luke also provides his checklist if calf strains are a regular occurrence in your training. We also go through your patron questions including:

1. Is collagen supplementation effective for achilles tendinopathy?
2. What is the best plyometric exercise to perform?
3. Can pain behind the knee come from the calf?

Be sure to follow luke on instagram

Find Luke's website here

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Latest Research: Performance Gains, Shockwave Debate, Arch Support Science

In this month’s research roundup, Brodie breaks down three fascinating new papers covering running performance, Achilles rehab and plantar fasciitis management.

First, a large systematic review investigates what actually predicts better running performance in non-elite runners — from 5K athletes through to ultramarathoners. The findings reveal how the demands of performance dramatically change depending on race distance, highlighting the importance of physiology, training consistency, psychology and fueling strategies.

Next, Brodie unpacks a controversial new systematic review and meta-analysis on shockwave therapy for Achilles tendinopathy. Does shockwave actually improve outcomes, or has the treatment become overhyped within sports medicine? The findings may surprise clinicians and runners alike.

Finally, a new plantar fasciitis paper explores whether arch supports genuinely help reduce pain and — more importantly — why. Using imaging, biomechanics and computational modeling, the researchers attempted to uncover the mechanical effects of orthotics and how they may redistribute stress through the foot.

Papers discussed in this episode

1. Performance predictors in recreational runners

A systematic review examining the factors associated with performance in non-elite runners across distances ranging from 5K to ultramarathons.

Topics discussed:

•  VO₂ max and running economy 
•  Strength training and plyometrics 
•  Weekly mileage and consistency 
•  Emotional intelligence and pacing 
•  Fueling strategies in ultramarathons 
•  Environmental impacts on performance 

2. Shockwave therapy for Achilles tendinopathy

A systematic review and meta-analysis investigating whether shockwave therapy improves outcomes for midportion and insertional Achilles tendinopathy.

Topics discussed:

•  Radial vs focused shockwave 
•  Placebo effects and sham treatment 
•  Exercise vs shockwave outcomes 
•  Why exercise-based rehab still remains the gold standard 
•  Whether shockwave is worth the cost 

3. Arch supports and plantar fasciitis

A prospective study exploring the effects of arch-support insoles on pain, foot alignment and heel stress distribution in plantar fasciitis patients.

Topics discussed:

•  Orthotics and pain reduction 
•  Foot alignment changes on imaging 
•  Heel pressure redistribution 
•  Finite element biomechanical modeling 
•  Why orthotics may help symptoms without restoring tissue capacity 

Key takeaways

•  The predictors of running performance depend heavily on race distance. 
•  Strength training continues to show benefits for running economy and shorter-distance performance. 
•  Marathon success is strongly linked to consistency and uninterrupted training. 
•  Ultramarathons rely increasingly on pacing, fueling and race management rather than pure physiology. 
•  Current evidence for shockwave therapy in Achilles tendinopathy remains inconsistent and underwhelming. 
•  Exercise-based rehab continues to have the strongest evidence for tendon recovery. 
•  Arch supports may reduce plantar fascia stress and improve symptoms short-term, but should not replace progressive loading strategies.

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The Missing Link in Rehab You’re Probably Ignoring

Pain isn’t always just about tissues, load, or biomechanics.

In this episode, Brodie explores one of the most overlooked contributors to prolonged running injuries: the psychosocial side of pain. Drawing from both research and years of working with chronic injury cases, he introduces a 20-question “Pain & Wellness Score” designed to uncover the emotional, cognitive, and social factors that may be quietly influencing your recovery. 

You’ll learn why some runners continue to struggle despite doing all the “right” rehab exercises, how hypervigilance and fear can amplify symptoms, and why recovery should be approached through a biopsychosocial lens rather than purely mechanical thinking. Brodie also breaks down the science behind chronic pain, nervous system hypersensitivity, catastrophisation, fear of movement, and the powerful role attention plays in symptom intensity. 

Throughout the episode, Brodie walks listeners through the full questionnaire so they can assess themselves in real time. He explains how low scores may reveal missing pieces in recovery and shares practical interventions that can help calm the nervous system, reduce fear, and improve recovery outcomes. 

Topics include:

•  Hypervigilance and constantly monitoring symptoms 
•  Fear of movement (kinesiophobia) 
•  Catastrophisation and emotional amplification of pain 
•  The role of social support in recovery 
•  How stress, trauma, anxiety, and perfectionist tendencies influence chronic pain 
•  Why distraction, enjoyable movement, and positive coping strategies can help 
•  The importance of resilience, optimism, and confidence in movement 
•  Why scans and conflicting diagnoses can sometimes worsen recovery outcomes 

Brodie also discusses research on chronic pain neuroplasticity and highlights therapies shown to help regulate the nervous system, including:

•  Cognitive behavioural therapy (CBT) 
•  Mindfulness practices 
•  Guided meditations and breathing exercises 
•  Gradual exposure to feared movements 
•  Active coping strategies versus passive coping behaviours 

If you’ve been stuck in an injury cycle, feel emotionally exhausted by pain, or feel like your rehab is missing something despite doing the exercises correctly, this episode may provide an entirely new perspective on recovery.

Resources & Links:
Click here to learn about Brodie's Chronic Pain Reset Course

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In this exclusive AMA release, Brodie answers three practical listener questions that many runners quietly struggle with. From deciding whether to see a physio or doctor for persistent knee pain, to knowing when it’s safe to introduce back-to-back running days during rehab, to understanding why your lower back tightens on longer runs… this episode is packed with evidence-based guidance and real-world rehab insights.

If you’ve been stuck in an injury cycle, unsure whether your rehab is working, or second-guessing your training decisions, this episode will help you simplify the process and run smarter.

In this episode, Brodie discusses:

•  How to tell when persistent knee pain needs professional assessment 
•  The difference between seeing a physio vs a doctor for running injuries 
•  Why accurate diagnosis matters more than chasing random rehab exercises 
•  Practical advice for pes anserine tendinopathy and bursitis management 
•  The hamstring curl exercise Brodie personally used during his own rehab 
•  When it’s appropriate to reintroduce back-to-back running days 
•  Why symptom response matters more than arbitrary mileage milestones 
•  How to safely structure consecutive run days during Achilles rehab 
•  The role of “trial and error” in successful injury management 
•  Why recovery runs should stay genuinely easy 
•  Common reasons runners develop lower back tightness during long runs 
•  How cadence and impact forces may influence spinal muscle fatigue 
•  Why overthinking posture and “activating your core” can sometimes backfire 
•  The importance of running relaxed and naturally economical 
•  Lower back strengthening strategies that improve running durability 
•  Lumbar hyperextensions and how Brodie uses them himself 

Key Takeaways:

•  Persistent injuries that worsen over time deserve professional assessment. 
•  Rehab should produce gradual week-to-week improvement, not months of frustration. 
•  Back-to-back running should start conservatively and be guided by symptom recovery. 
•  Easy recovery runs reduce the risk of overload accumulation. 
•  Many runners unknowingly create unnecessary tension through posture overcorrection. 
•  Strong postural muscles help reduce compensatory tightness during longer runs. 
•  Running relaxed is often more efficient than trying to “hold perfect form.”

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Coach Claire Bartholic wasn’t always a runner.  She started running in her mid-30s simply to get in shape for her high school reunion. She caught the running bug and finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked.   With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based.   Today, we talk about all things masters running, including the common mistakes and misconceptions Claire often sees working with masters athletes.   We also answer all your patron questions, including ways to best prepare in your younger years, how to adjust your goals, how to increase mileage safely and how to recover from long runs.

Follow The Run to the Top podcast by RunnersConnect

Head to Claire's website to receive your free download about the ultimate fuel plan for runners 

Follow @theplantedrunner on insta

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In this episode, Brodie breaks down a brand-new 2026 systematic review investigating whether collagen supplementation truly improves tendon health, recovery, and performance. With conflicting advice from experts and unclear evidence in the past, this paper helps clarify what actually works—and more importantly, how to apply it to your training.

Paper: Collagen Supplementation on Tendon-Related Structural and Performance Outcomes: A Systematic Review 

Key Takeaways

•  Collagen can improve tendon structure and stiffness—but only when combined with proper strength training 
• Dosage matters: 15–30g appears more effective than lower doses 
• Timing matters: ~60 minutes before training aligns with peak amino acid availability 
• Vitamin C enhances the process, helping collagen synthesis and cross-linking 
•  Collagen does NOT improve muscle strength beyond what training alone achieves

Bottom line: collagen seems tendon-specific, not a general performance enhancer

Training Requirements

•  Must include structured resistance training
•  Target 70–90% of 1RM (heavy loading)
•  Tendons need a strong mechanical stimulus to adapt

Collagen without loading = minimal benefit

Final Thoughts

This paper helps move us from confusion to clarity.

Collagen isn’t a magic fix—but when used strategically alongside heavy strength training, it may:

•  Improve tendon structure 
•  Increase stiffness 
•  Enhance long-term resilience 

In other words, it’s a potential amplifier—not a replacement—for good rehab and training principles.

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Stem cells are one of the most talked-about frontiers in medicine—but how much of it actually applies to runners dealing with tendon pain?

In this episode, I’m joined by orthopaedic surgeon and researcher Chukwuweike Gwam to break down the latest evidence on stem cells and tendon healing. We unpack what stem cells actually are, how they work in the body, and whether they live up to the hype when it comes to treating tendinopathy.

We also explore the real-world limitations, risks, and costs—alongside what the future might hold for regenerative medicine in running injuries.

If you’ve ever considered injections, biologics, or wondered if stem cells are “the next big thing”… this episode will bring you up to speed.

About Chukwuweike Gwam MD:

•  Orthopaedic surgeon (USA) specialising in hip & knee reconstruction 
•  MD (Howard University), PhD in Molecular Medicine (Wake Forest), MBA 
•  Research focus: regenerative medicine, stem cells, and translational science 
•  Passion for improving healthcare access and bringing lab discoveries into real-world treatment 

Follow him on Instagram:
https://www.instagram.com/chukwuweike_g/

Key Topics & Insights

What Are Stem Cells (In Simple Terms)?

•  Think of stem cells as the body’s “repair reserve”
•  They help regenerate tissue by: 
  •  Creating new cells 
  •  Regulating inflammation 
•  We all have them—but: 
  • Quantity decreases with age
  • Quality declines significantly

Why Do We Heal Slower As We Age?

It’s not just one factor—it’s a combination:

•  Reduced stem cell quality and number 
•  Slower blood vessel formation 
•  Reduced cellular signalling 
•  Increased “senescent” (non-functioning) cells 

In other words: your repair system is still there… just less efficient.

Stem Cells & Tendon Healing — The Theory

The idea is simple:

1.  Harvest stem cells (fat, bone marrow, etc.) 
2.  Process them 
3.  Inject them into the injured tendon 

The goal:

•  Improve collagen structure 
•  Enhance healing response 
•  Accelerate recovery 

But here’s the key point…

👉 They are NOT a magic bullet—they’re an adjunct.

What the Research Actually Shows

From their literature review (2015–2025):

•  ~1,800 papers screened 
•  ~150 relevant studies included 

Findings:

•  Improved collagen alignment (under a microscope) 
•  Increased tensile strength (in animal models) 
•  No consistent improvement in long-term human outcomes 

👉 Especially beyond 6–12 months, results tend to equalise.

The Most Interesting Finding

In rotator cuff studies:

•  Stem cells improved early recovery (first ~6 months)
•  But no long-term difference compared to standard treatment 

Why?

•  Stem cells likely help regulate early inflammation 
•  The body eventually “catches up” on its own 

Why Results Are So Inconsistent

This is the biggest limitation:

No standardisation.

•  Different sources (fat, bone marrow, skin) 
•  Different processing methods 
•  Different patient health profiles 

👉 Your stem cells ≠ someone else’s stem cells

Risks & Limitations

•  Potential for tumour formation (teratomas) with certain stem cell types 
•  High variability in outcomes 
•  Mostly animal-based evidence
•  Difficult to control how cells behave once injected 

Cost vs Benefit (Reality Check)

•  Stem cell injections: ~$3,000–$5,000+ 
•  Cortisone: ~$200 
•  Rehab: far cheaper, highly effective 

In most cases:
 You’re paying a premium for uncertain benefit.

What About PRP?

•  Some benefit for: 
  •  Tennis elbow 
  •  Chronic tendinopathy 
•  But: 
  •  Highly variable 
  •  Not clearly superior to rehab 

Again, works best alongside loading—not instead of it.

Practical Takeaways (For Runners)

•  Stem cells are promising—but not ready for prime time (yet)
•  They may: 
  •  Speed up early recovery 
  •  Improve tissue quality (in theory) 
•  But: 
  •  Don’t outperform rehab long-term 
  •  Are expensive and inconsistent 

The fundamentals still win:

•  Progressive loading 
•  Smart training 
•  Patience 

•  📲 Follow Dr. Gwam: https://www.instagram.com/chukwuweike_g/

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On today’s Q&A episode, Brodie tackles a wide range of listener-submitted questions—covering everything from preparing for mountain races without hills, structuring marathon training in your 50s, and the science of hydration, to managing lateral knee pain, deload weeks, and cardiac drift in ultra events.

The common thread is learning how to train smarter by understanding why your body responds the way it does—and how to adjust accordingly.

Key Questions & Insights

Training for Mountain Events (While Living on the Flats)

•  Prioritise VO₂ max development (e.g. Norwegian 4x4 or 30:30 intervals) 
•  Build strength and power: 
  •  Walking lunges, split squats, calf raises 
•  Prepare for downhill demands with eccentric quad training (e.g. reverse Nordics) 
•  Use incline treadmills and stairs to simulate terrain 
•  Key principle: bridge the gap between your environment and race demands 

Marathon Training at 57 (Sub 3:30 Goal)

•  Current structure (4 runs + 2 strength days) is solid 
•  Ensure 80/20 intensity balance (most running easy) 
•  Strength training should include: 
  •  Squats, deadlifts, lunges, calf raises 
  •  Focus on heavier loads (6–8 reps) for performance gains 
•  Don’t overlook: 
  •  Recovery (sleep, nutrition) 
  •  Deload weeks every 4–5 weeks 

Hydration & Recovery (The Science)

Hydration plays a critical role in recovery through:

•  Nutrient delivery (oxygen, glucose, amino acids via blood plasma) 
•  Muscle repair signaling: 
  •  Hydrated cells promote protein synthesis 
  •  Dehydrated cells increase protein breakdown 
•  Glycogen replenishment efficiency 

Practical takeaway:

•  Measure sweat rate (pre/post run weighing) 
•  Replace both fluids and electrolytes, especially in long or hot runs 

Lateral Knee Pain in Runners

Potential causes discussed:

•  ITB friction syndrome (load/repetition-based irritation) 
•  Patellofemoral pain 
•  Other joint-related issues (requires proper diagnosis) 

Key management strategies:

•  Stay below pain threshold (0–1/10) 
•  Use run-walk strategies to manage load 
•  Address contributing factors: 
  •  Cadence 
  •  Step width 
  •  Downhill running exposure 
•  Strength helps, but load management is the priority 

How to Structure a Deload Week

Purpose: allow accumulated fatigue to recover and adaptations to occur

Options for strength training deload:

•  Reduce frequency 
•  Reduce load (~30%) 
•  Reduce range of motion 
•  Or a combination 

Key goal:
 Start the next training block feeling fresh, strong, and ready to progress

Cardiac Drift in Long Runs & Ultras

What it is:

•  Gradual rise in heart rate despite constant effort 

Main contributors:

•  Dehydration 
•  Heat stress 
•  Glycogen depletion 
•  Neuromuscular fatigue 

Strategies to delay drift:

•  Start conservatively (70–75% HR max) 
•  Prioritise hydration and electrolytes 
•  Maintain carbohydrate intake (60–90g/hr) 
•  Manage heat (cooling strategies, pacing adjustments) 

Key Takeaways

•  Train the physiology required, even if you can’t replicate the exact environment 
•  Recovery (hydration, sleep, nutrition) is just as important as training 
•  Pain management = load management first, not just strengthening 
•  Deload weeks are essential for long-term progression 
•  Cardiac drift is inevitable, but you can delay and manage it

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Returning to running after injury isn’t as simple as waiting until you’re pain-free and heading back out the door.

In this episode, I sit down with Eric Hegedus to break down a structured, evidence-informed approach to returning to running—based on his clinical commentary and years of working with injured runners.

We dive into how to bridge the gap between rehab and performance, why so many runners get re-injured, and how to use simple tools like TRIMP to guide your training decisions.

If you’ve ever felt unsure about when to run, how much to do, or whether you’re progressing too quickly… this episode gives you a clear framework to follow.

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In this month’s Latest Running Research episode, Brodie breaks down three fascinating studies that challenge common beliefs and refine how runners should approach performance and injury prevention. First, a randomized controlled trial on ketone supplementation reveals that while ketones significantly improve cognitive function—helping with reaction time and mental clarity—they do not improve running performance, efficiency, or fuel utilization. Despite feeling better during efforts, runners didn’t run faster, and some even experienced gastrointestinal issues, raising questions about their real-world value for endurance athletes. 

Next, Brodie explores a meta-analysis comparing high-intensity interval training (HIIT) vs moderate continuous running (MICT). The key takeaway: HIIT is more effective at improving running economy (efficiency at submax speeds), particularly at moderate intensities, while steady running is better for improving VO₂ max (your aerobic engine). This reinforces the idea that both training styles serve different physiological purposes—and combining them strategically is the smartest approach for performance gains.

Finally, a newly released review challenges one of the most common rehab narratives: that weak glutes cause poor running mechanics. Across 19 studies, there was no consistent link between hip strength and running biomechanics, and even strengthening programs failed to meaningfully change running form. Instead, Brodie reframes strength training as a way to increase load capacity, not “fix” technique—highlighting the importance of gait retraining and smart load management over blindly strengthening muscles.

🎯 Key Takeaways

•  Ketones may sharpen your brain—but won’t make you run faster
•  HIIT improves efficiency, steady running builds aerobic capacity → you need both
•  Stronger glutes ≠ better running form → focus on capacity, not just mechanics
•  Fatigue, load, and training errors remain the biggest drivers of injury risk