Exclusive AMA: Stress Fractures, Under-Striding, Strength Sets, & Compression Socks

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In this special episode, Brodie releases a previously patron-only AMA, answering a wide range of listener questions across injury rehab, running technique, strength training, and recovery tools. Even if you don’t struggle with these issues now, the principles and reasoning in Brodie’s answers provide invaluable insight into smarter training decisions for every runner.

🦴 1. Training With Stress Fractures Below the Ankle

Brodie breaks down why not all stress fractures are equal and why their location, grade, and healing stage matter.
He explains:

• The difference between high-risk vs low-risk stress fractures
• Why navicular fractures heal slowly due to poor blood supply
• The importance of pain-free loading (during, after, and next day)
• How to rebuild fitness without stressing the foot: swimming, pool running, upper body strength, knee extensions, seated hamstring curls
• A staged return to loading:
  1. Offloaded cardio + upper body strength
  2. Seated cycling with low resistance
  3. Rowing + progressive cycling loads
  4. Standing lower-limb strength work (squats, lunges, calf raises)
  5. Elliptical and increasing time-on-feet tolerance
  6. Jump progressions → walk/jog program

Brodie even maps out a sample weekly schedule for mixed cross-training and strength while rehabbing.

🏃‍♀️ 2. “Understriding” Explained (Gait Analysis Breakdown)

A listener asks if it's possible to understride because her gait report showed “reduced overstride bilaterally.”

Brodie explains:

• What overstriding actually is
• Why you must contact slightly in front of your centre of mass
• Why a high cadence (e.g., 188 spm) naturally prevents overstriding
• Why “closer to centre of mass than average” is not a problem if you feel stable and upright
• Why there's usually no need to change your technique if you're not braking excessively or injuring yourself

Great mini-lesson on biomechanics, cadence, and efficient landing mechanics.

🏋️‍♀️ 3. Is One Set Enough in Strength Training?

A unique question: Can I just do one set of an exercise and move on?

Brodie dives into:

• What’s required to trigger true adaptation
• Why one set rarely provides enough consistent stimulus
• Why variety is good—but too much can “spread your progress thin”
• How to work around boredom or repetition fatigue using:
  • Supersets
  • Circuits
  • Alternating upper/lower body between sets
• His recommended “big three” for runners:
  • Squats
  • Deadlifts / Lunges / Step-ups
  • Calf raises
• How minimal effective dosing still works if done consistently and progressively

Practical, realistic strength advice every recreational runner can apply.

🧦 4. Do Compression Socks Actually Help Twingy Calves?

Brodie reviews the latest meta-analysis on compression garments and their effects on recovery:

• Stronger evidence for resistance training recovery
• No significant recovery effects following running
• Small benefits for next-day cycling performance

His advice:

• If compression feels nice, it’s fine to use as a short-term comfort tool
• BUT: don’t rely on it—investigate the cause of recurring calf twinges
  • Training load balance
  • Speed work
  • Hills
  • Shoe heel-drop
  • Hydration and sodium status
• Follow the Recovery Pyramid (Shona Halson):
  1. Sleep, nutrition, hydration, stress
  2. Water immersion
  3. Active recovery
  4. Massage
  5. Cold/heat, cryo, infrared
  6. Top of pyramid: fads like foam rolling, massage guns, compression

🎧 Final Thoughts

This AMA covers a broad range of topics, but the theme is consistent:
 Use symptoms to guide load, progress logically, and focus on long-term habits rather than quick fixes.