Latest Research: Healing Degenerative Tendons / Timing of Nutrition in Marathons / Smartwatches Predicting Performance

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🧠 Episode Summary:

In this jam-packed episode, Brodie dives into the latest running research added to the Run Smarter database for March 2025. From tendon rehab protocols to marathon fueling strategies and smartwatch accuracy, you'll walk away with practical takeaways and cutting-edge insights to train and rehab smarter.

🔍 Featured Research Papers:

1. Stress Relaxation & Nutrition in Patellar Tendinopathy (Keith Barr, 2019)
   • Explores how combining gelatin + vitamin C with isometric loading can heal even severe degenerative tendons.
   • Case study of an NBA player with 50% degenerative patellar tendon—healed to normal MRI status after 18 months.
   • Practical rehab protocol: Heavy isometrics (leg extensions, leg press, Spanish squats) + 15g gelatin + 225mg Vitamin C, taken 1 hour before.
   • Key concept: Stress relaxation allows load to reach the injured part of the tendon.
2. Nutrition Timing & Marathon Performance
   • Examines how pre-, during-, and post-race fueling impacts finish times.
   • Top performers consumed 30–60g of carbs per hour (those closer to 60g performed best).
   • Having a nutrition plan, especially one guided by a dietitian, correlated with faster times.
   • Surprisingly, pre-race caffeine, carbs, and fluid intake didn’t significantly affect finish time.
   • Overhydration linked to slower finishes—individualize hydration plans!
3. Smartwatch Accuracy for Predicting Performance (Huawei GT Runner Study)
   • Watches accurately predicted marathon times within 3% error margin based on 5K/10K/HM times.
   • Great alternative to expensive lab VO2 max or lactate threshold tests.
   • Encouraging for recreational runners looking to track and plan training more effectively.

🏃 Key Takeaways for Runners:

• Tendon Rehab: Healing degenerative tendon is possible—target it with specific loading + nutrition.
• Race Day Fueling: Practice your carb intake in training and aim for 60–90g/hr during long races.
• Hydration: Don’t overdo fluids—tailor to sweat rate and environmental conditions.
• Tech Insights: Smartwatches can be surprisingly accurate in predicting race performances—use that data!

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