Due to outstanding popularity, interest and curiosity I have decided to record an episode entirely dedicated to one research paper that was released this week. Fei Li et al, published an article looking at 3 randomized strength groups:

1.) Heavy strength + plyometric training

2.) Heavy strength training

3.) Endurance training

Which training method is better at improving your running performance? Listen in to find out.

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Today we have Lizzie Marlow, a specialist physiotherapist from the UK to share her expertise on tibialis posterior tendinopathy. We answer some listener questions along with:

• Tib post anatomy & function
• Likely causes for this condition in running
• Role of pronation & orthotics in tib post tendon pain
• Early & late stage strengthening exercises
• Running considerations & prevention tips

You can find Lizzie on Twitter here

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Today on the Run Smarter Podcast we answer questions from our Patreon family. If you would like to contribute to the podcast, join our small family and have the opportunity to ask your own questions just contribute $5 per month and sign up on the patreon link below.

Here are today's topics:

• What is a 'heel drop' in a shoe and how can a change in heel drop lead to injury.
• What is shockwave therapy & is it beneficial for running rehabilitation?
• What are some strength exercises to help a sprinter?
• What rep range should endurance runners aim for in the gym?
• What are the effects of taping and the pros & cons.

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Benoy is an advanced practice physio from the UK with a specialist Interest in Hip pain & Running Injuries. Today we talk about lateral hip pain in runners. Topics we cover:

• What is lateral hip pain?
• What factors cause hip pain in runners?
• Once painful, what should I avoid to manage pain?
• What are some early stage rehab exercises?
• Should I believe terms like 'your glutes aren't firing' & 'ITB tightness'.
• When can I return to running with hip pain.

Follow Benoy on twitter by clicking here

To learn more about the Masters Runner Symposium click on the link and enter code BENBRAD25OFF for 25% off. This course gives you 12-month access to 22 hours of Video, Audio, Free book and much more.

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Christos is a practicing physical therapist who published a paper titled 'Running economy: A comprehensive review for passive force generation'. On The Run Smarter Podcast today, we break down the concept on running economy and how you can apply this into your running to become a more efficient runner. We remove the scientific jargon so any runner can understand and finish with some practical take-aways. Some topics we discuss are:

• What is running economy & why is it so important?
• Why is lower-limb stiffness a good thing?
• How can we test our leg stiffness & running economy?
• What can we implement to help running economy including strike pattern, footwear and strength training

If you have any questions for Christos you can e-mail him here

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We have the legendary Dr. Izzy Moore who is a world-leading researcher in Cardiff. Izzy has done a lot of work on gait-retraining and cadence changes. 

Today I pick Izzy's brain on how a recreational runner can change their running technique to help their performance, overcome a running injury and injury prevention.

Izzy shares the latest research on gait retraining for injuries, specifically ITB friction syndrome, patellofemoral knee pain and stress fractures.

To follow Izzy on Twitter click here 

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Today we dive into the elastic limits of human performance by introducing the 'central governor theory' proposed by Tim Noakes and discussed in Alex Hutchinson's book 'Endure'. 

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This episode I have combined forces with Chris Russell the host of RunRunLive 4.0 podcast to discuss our tips on running faster without increasing your risk of injury.

A few points we touch on:

• How to structure your running training
• Ways to remain consistent
• What footwear aids speed
• What role nutrition has in running faster
• Recovery tips

You can follow Chris over on his website or follow him on twitter

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Brodie answers all your patreon questions around running injuries. Here are today's topics:

• How long does it take for a tendinopathy to heal
• Injury management tips for plantar fasciitis
• Management tips for a high hamstring tendinopathy
• Are compression sleeves good for performance & recovery
• What are some good foot strengthening exercises

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On this episode we elaborate on the 5 key mistakes runners make during rehabilitation of a tendon. Here is the list:

1. Resting your tendon too much
2. Not interpreting symptoms correctly
3. Not modifying daily activities
4. Not progressing your strength exercises
5. Relying too much on passive treatment

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