The Run Smarter Podcast

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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:

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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 Phase

• What 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.

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Episode 391 – Running is Rehab: When Doing is the Fixing with Greg Lehman

Is 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 means
• How to reframe pain and symptoms as part of the recovery journey
• Why many runners are told to stop running unnecessarily
• How to use pain intelligently (yes, you can run with some pain)
• The truth about muscle imbalances and faulty running form
• When to reintroduce hills, speedwork, or doubles
• Why the 10% rule may be flawed—and what to do instead
• How to know if you're progressing or pushing too far

👤 About Greg Lehman

Greg 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

You can find Greg's website, twitter & instagram here along with his website on OA for runners.

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🧠 What You’ll Learn in This Episode:

Join Brodie as he breaks down the latest running research from May 2025, giving you science-backed insights to run smarter, reduce injury risk, and boost performance. In this episode, you’ll explore:

📌 Featured Research Summaries:

1. Biomechanical Strategies to Improve Running

• How increasing your cadence by 10% can reduce knee pain — especially patellofemoral pain.
• Why combining cadence, footwear (lower heel drop), and orthoses yields the best biomechanical results.
• Why cadence alone might be the most powerful, accessible change you can make.

2. Foot Strike & Tibial Loading

• Forefoot striking increases tibial stress by 15–16%—why this matters for runners with a history of shin splints or stress fractures.
• How exaggerating a heel strike decreased tibial load—especially useful for runners recovering from bone stress injuries.
• Don’t be fooled by impact forces: internal loading tells a more important story.

3. Diagnosing Iliopsoas Tendinopathy

• A new test (the HEC Test) combining hip flexion + external rotation had a 94% sensitivity and 88% specificity.
• Why this figure-4 movement is now one of the best clinical tools for groin pain.
• How a guided injection was used to confirm accuracy — and what this means for runners with chronic hip pain.

4. Trail Running Safety Insights

• Based on real-world fatal incidents reported in the news.
• Top causes of death: hypothermia, cardiac arrest, and falls.
• Actionable tips for recreational trail runners:
  • Plan your route and let someone know.
  • Bring layers and an emergency blanket — even for short runs.
  • Use a GPS tracker and whistle.
  • Know the symptoms of heatstroke and hyponatremia.

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In this episode, Brodie Sharpe sits down with Sara to share her inspiring journey of overcoming Proximal Hamstring Tendinopathy (PHT) after struggling with it for several years. Sara's story is filled with ups and downs, from navigating misdiagnoses and passive treatments to discovering the power of strength training and the mind-body connection. Whether you’re currently battling PHT or looking for guidance on chronic pain, this episode offers valuable insights and hope.

Episode Highlights:

• 00:00 – Introduction to today’s episode and Sara’s success story
• 00:33 – Background on Sara’s PHT journey and how it developed over the years
• 01:07 – Sara shares the onset of her symptoms dating back to 2009
• 02:34 – The chronic resurgence in 2017 and the role of life transitions
• 03:54 – Seeking treatment: from passive treatments to sports medicine
• 05:49 – Ineffective treatments: PRP, dry needling, and acupuncture
• 06:48 – Diagnosis of PHT and later gluteal tendinopathy
• 08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy
• 09:43 – The mental and emotional toll of chronic pain
• 10:41 – Finding Brodie’s podcast and beginning strength training
• 12:18 – The importance of slow, heavy progressive strength training in recovery
• 14:13 – Balancing treatment approaches and avoiding unnecessary interventions
• 16:29 – Returning to running: overcoming fear and rebuilding confidence
• 19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection
• 24:27 – The impact of personality traits on chronic pain and recovery
• 27:53 – How stress and responsibility play a role in pain persistence
• 31:36 – Understanding the emotional component of pain and its management
• 34:27 – Key strategies for overcoming hypervigilance and overanalysis
• 37:45 – How to shift treatment strategies when progress plateaus
• 41:02 – Sara’s current status: running again and symptom management
• 42:51 – Final advice for PHT sufferers and key takeaways

Key Takeaways: 
✔ Passive treatments like PRP, dry needling, and injections may not provide long-term relief for PHT. 
✔ Strength training, specifically slow, heavy progressive loading, is a crucial foundation for recovery. 
✔ Addressing the mind-body connection can be a game-changer in managing chronic pain. 
✔ Hypervigilance and fear of movement can perpetuate pain—learning to reframe these thoughts is essential. 
✔ Recovery is a journey—adjusting your approach when progress stalls is key to success. 
✔ Stress and personality traits (perfectionism, responsibility, self-criticism) can influence chronic pain.

Resources Mentioned:

• Sara's email: [email protected]
• Think Away Your Pain – David Schechter
• Healing Back Pain – Dr. John Sarno
• Emily's TMS Instagram
• Dan’s YouTube Channel: Pain Free You

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Guest: Dr. Ian Seels | Specialist Musculoskeletal Physiotherapist

🧠 Episode Summary

In this thought-provoking episode, Brodie chats with Dr. Ian Seels, a private musculoskeletal physiotherapist with over 35 years of experience and a co-author of the paper The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review. Together, they explore the emerging science behind how diet influences inflammation, pain, and injury recovery—with a particular focus on what this means for recreational runners.

If you're battling persistent niggles, chronic tendon pain, or just want to run pain-free into your later years, this episode offers a fresh perspective you might not have considered: what you eat could be the missing link in your recovery journey.

🔍 What You’ll Learn

• Why inflammation matters more than weight when it comes to injury and pain
• How a high-carb Western diet may be quietly sabotaging your recovery
• The 3 pillars of "active management" for injury: mechanical, mental, and metabolic
• The basics of an anti-inflammatory diet (very low carb, high fat, moderate protein)
• The difference between nutritional ketosis vs. metabolic acidosis
• How to train your body to burn fat instead of carbs for endurance
• Simple ways to reduce oxidative stress and support your gut health
• Why omega-3 to omega-6 balance is critical for joint and tendon health
• Label-reading tips that might surprise even the most health-conscious runners
• Whether CRP and ketone testing is worth doing to track inflammation

🧪 Practical Takeaways for Runners

• A 4–6 week anti-inflammatory diet “trial” could help reduce pain and improve energy
• Reducing processed foods and increasing healthy fats can shift you into a less inflamed state
• Berries, leafy greens, herbs, and spices are powerful sources of antioxidants
• Ketone testing can “gamify” your dietary changes and provide real-time feedback
• Omega-3s from oily fish, grass-fed meats, and free-range eggs support healing

🛠️ Resources Mentioned

• 📄 Paper: The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review
• 📺 YouTube: Diet, Health and the Wisdom of Crowds (2018)
• 🌐 LowCarbDownUnder.com.au – A go-to hub for evidence-based low-carb/keto nutrition

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🎙️ The Safest Way for Runners to Lose Weight (w/ Dr. Nick Fuller)
Run Smarter Podcast

Are you running to lose weight but finding the kilos just won’t budge—or worse, keep creeping back on? In this mind-opening episode, I sit down with Dr. Nick Fuller, obesity researcher, former elite hurdler, and creator of the Interval Weight Loss (IWL) program, to expose why most diets fail and how runners can finally lose weight sustainably—without wrecking their metabolism.

🏃‍♂️ What We Cover:

• Why your body fights back when you diet (hint: it’s not about willpower)
• The shocking science behind rapid weight loss and long-term weight gain
• How to prevent injury while losing weight as a runner
• Why carbs aren’t the enemy—and how cutting them can backfire
• The 6-step Interval Weight Loss approach (with practical, runner-friendly tips)
• Patron-submitted questions on fasting, sugar cravings, and weight loss after 40

🧠 Takeaway for Runners:
You don’t need fad diets, extreme calorie cuts, or guilt-inducing weigh-ins. You need to understand how your biology works—so you can train smarter and manage your weight without sabotaging your performance or long-term health.

Lastly, we answer your patron questions around age differences & diet, intermittent fasting approaches and whether the focus should be around 'living healthy' rather than 'weight loss'.

Head to https://www.intervalweightloss.com.au/ to learn more or follow their twitter, facebook, instagram & YouTube

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📌 Episode Summary:

Welcome back, Run Smarter Scholars! In this special research roundup episode, Brodie dives into three fascinating new studies released in April that could change the way you train, recover, and stay injury-free. Recording from a beachside getaway, Brodie filters through over a dozen newly published papers and handpicks the most actionable and interesting ones for runners like you.

📚 Papers Covered:

1. Shin Splints: A Closer Look

Medial Tibial Stress Syndrome: A Scoping Review

• Shin splints may be the early stage of tibial stress fractures.
• Risk factors include high BMI, poor hip strength, excessive pronation, and prior injury history.
• Overuse and excessive soleus muscle activation play key roles.
• Treatment strategies include hip strengthening, gait retraining, arch support trials, and gradual return to load with walk-run programs.

2. Injury Prevention Strategies in Runners

Running-Centred Injury Prevention Support: A Scoping Review

• Most injury prevention programs fail unless supervised.
• Effective strategies include:
  • ✅ Strength training (especially supervised)
  • ✅ Gait retraining with feedback
  • ✅ Recovery education (sleep, stress, rest days)
  • ✅ Coach or group support
• Runners prefer passive tools (e.g., shoe changes), even if less effective.

3. Sprint Training Boosts Running Economy

The Effects of Intermittent Sprint Training on Running Economy and Leg Stiffness in Highly Trained Runners

• 12-week protocol: just 1 sprint session per week
• Results:
  • 💨 68% improved running economy
  • 💪 12–17% increase in leg stiffness
  • 🔄 Less vertical movement = greater efficiency
  • 🧠 Benefits driven by neuromuscular adaptations, not cardio alone
  • 👟 Improvements seen across genders and ages

🔍 Bonus Research in the AI Library (April Folder)

If you're subscribed to the Run Smarter AI Assistant, head to the April folder to explore even more papers Brodie didn't cover in full, including:

• 💉 PRP for Achilles tendinopathy
• 🧠 Psychological traits of multi-marathoners
• 🦵 Return-to-sport protocols for PHT
• 👣 Biomechanics: cadence, footwear & orthotics
• 🧬 Molecular signaling in tendinopathy
• 🍽️ Personalized nutrition for elite performance

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- & Ways to Work with Brodie 🤝👟
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Today, we're joined by internationally renowned physiotherapist, researcher, and hip guru, Dr. Alison Grimaldi, to tackle one of the most misunderstood running-related injuries: gluteal tendinopathy.

Alison joins Brodie to dismantle outdated myths, clarify diagnoses, and break down exactly what runners should (and shouldn't) do if dealing with this lateral hip condition.

🧠 What You'll Learn:

• ✅ What gluteal tendinopathy is and how it presents
• ❌ Why you shouldn’t rely on imaging for diagnosis or treatment decisions
• 🚫 The truth about ITB stretches, clamshells, and corticosteroid injections
• 🏋️‍♀️ The exercises that actually work — including progressive loading and isometrics
• 🔁 Key biomechanical contributors like crossover step width and pelvic drop
• 🛏️ Lifestyle strategies to reduce aggravation (sleeping positions, sitting habits, running terrain)
• 🧬 Why partial tendon tears don’t mean you’re doomed (and rarely require surgery)

🛠 Practical Takeaways:

• Diagnosis Tip: The combination of pain on palpation + 30-second single-leg stance test = 99% diagnostic accuracy.
• Rehab Advice: Build tendon tolerance with progressive strength work — clamshells won’t cut it!
• Avoid Pitfalls: Passive treatments (like steroid injections or repeated stretching) often delay recovery.
• Movement Fixes: Widen step width, increase cadence, and avoid road cambers if they aggravate your symptoms.

🔗 Resources Mentioned:

• Dr. Alison Grimaldi’s website & self-help course: https://dralisongrimaldi.com/online-courses/
• Gluteal Tendinopathy Masterclass paper (Musculoskeletal Science and Practice, 2023)

👩‍⚕️ About Dr. Alison Grimaldi:

With 30+ years in clinical practice and a PhD in hip rehabilitation, Alison is a leader in hip research and physio education. She teaches worldwide and has developed evidence-based rehab programs for both professionals and the general public.

Follow her on social media:
 📸 Instagram: @dralisongrimaldi
Website: https://dralisongrimaldi.com/   

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Optimal Nutrition for Tendon Recovery with Jordi Sullivan 

📍 Episode Summary:
In this episode, Brodie is joined by sports dietitian Jordi Sullivan, founder of The Fight Dietitian, to unpack one of the most overlooked aspects of injury rehab: nutrition. While the conversation begins with general performance nutrition, the focus soon shifts to actionable strategies for tendon recovery.

Jordi shares his evidence-based, no-nonsense advice on calories, macronutrients, micronutrients, and supplements, while offering simple frameworks to help injured athletes support healing and stay on track with their rehab goals.

🧠 What You’ll Learn:

• Why calorie intake is essential—especially during injury
• How to calculate protein needs and why it's vital for tissue repair
• A breakdown of carbs and fats: their role in recovery and daily fueling
• How to spot signs of under-fuelling, both short- and long-term
• When (and if) supplements like collagen, vitamin D, and protein powders are worth using
• How to keep nutrition simple without sacrificing results
• What recreational runners can learn from elite athlete routines—without overdoing it
• The “factory” analogy to understand how your body uses food to heal

👤 Guest Bio:

Jordi Sullivan is a qualified dietitian with a Master's in Dietetics and a background in exercise and nutrition science. He works with a wide range of athletes including combat sport professionals, endurance runners, and team sport athletes. Through The Fight Dietitian, Jordi and his team specialize in helping athletes optimize performance, recovery, and injury resilience using practical, science-backed nutrition.

📌 Resources & Links:

• 🌐 Visit The Fight Dietitian Website
• 🌐 Website 'PDF Guides & Courses'
• 📸 Follow Jordi: @the_fightdietitian
• 📸 Follow Lauren (Endurance Specialist): @thexfitdietitian
• 
  

💬 Key Quotes:

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