Q&A: Long Run Fueling, Barefoot Running Risks, Shin Splint Management, and Tendon vs Muscle Rehab

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Jun 15, 2025

This engaging discussion dives into optimal fueling strategies for long runs, emphasizing the need for 60–90g of carbs per hour. It tackles the complexities of tendon versus muscle rehab, outlining why tendon injuries are often more persistent. The risks and benefits of barefoot running are explored, highlighting their potential advantages but also cautioning about injury risk. Listeners also learn about hydration essentials, cramping prevention, and the nuanced balance between strength training and speed sessions to avoid performance drops.

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ADVICE

Optimal Long Run Fueling

Aim to consume 60-90 grams of carbs per hour during long runs to fuel performance.\n- Train your gut by testing fueling strategies before race day to avoid stomach upset.

ADVICE

Prevent Calf Cramps via Electrolytes

Replace electrolytes, not just water, during hydration to prevent calf cramps on long runs.\n- Use trial and error on long runs with salt tablets to find effective cramp prevention.

ADVICE

Strength Training Before Speed Sessions

Avoid scheduling heavy strength training before speed sessions if it reduces session quality.\n- Reschedule to ensure fresh legs for speed days and maintain high performance.

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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:

“A part of training should be exploring your limits and learning from them—just don’t wait until injury forces the lesson.”

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