The Run Smarter Podcast

Learn more about Brodie's Research Database & AI Assistant 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨In this rerun episode, we dive deep into foot strength, control, and coordination with one of the world’s leading authorities on running biomechanics, Jay Dicharry.Jay is a physical therapist, biomechanical researcher, and author of Running Rewired and Anatomy for Runners. He’s also the creator of the MOBO Board and has analysed thousands of runners’ gait patterns across elite labs in the US.This conversation breaks down why foot strength is so often misunderstood, why simple exercises like towel scrunches fall short, and how runners can build durable, efficient feet that translate directly to better running performance and fewer injuries.Despite a chaotic recording (blackouts, platform failures, and tradesmen mid-interview), the first 40 minutes in particular are packed with high-value, practical insights you can start using immediately.🧠 What You’ll Learn in This EpisodeWhy foot strength actually matters for runnersWhy the foot is often the missing link between strength training and running injuriesHow poor foot control can contribute to injuries up the chain (calf, knee, hip, spine)Why runners haven’t seen injury rates drop despite better shoes and more researchCoordination comes before strengthWhy most runners don’t have a “strength” problem, but a coordination problemThe difference between:CoordinationStabilityLoadWhy skipping coordination leads to poor results—even with good exercisesSimple self-tests you can do todayThe Toe Yoga test (and what failing it actually means)The single-leg balance test to identify poor foot strategyHow to tell if you’re cheating with your hip and trunk instead of using your footHow to load the foot properlyWhy calf raises alone are not enoughWhen runners are not ready for heel-off or calf-dominant exercisesHow to progress from:Flat-foot control→ single-leg stability→ loaded exercises like split squats and single-leg deadliftsWhy heavy single-leg lifts actually make sense for runnersFlat feet, high arches & foot “type”Why foot shape isn’t something you need to “fix”When foot structure matters—and when it doesn’tWhy some runners with very flat feet run pain-free at elite levelsOrthotics: who actually needs them?Why Jay now prescribes very few orthoticsThe test that determines whether orthotics are necessaryHow long-term orthotic use can reduce intrinsic foot muscle activityHow to safely wean off orthotics if appropriate (and why cold-turkey is a bad idea)Minimalist shoes vs cushioned shoesWhy barefoot running didn’t “fail” (and what it actually changed)Why minimalist shoes are a training tool, not a moral identityHow shoe cushioning affects proprioception and running economyWhy most runners benefit from a shoe quiver, not one “perfect” shoeCommon misconceptions Jay sees all the time“Running alone is enough to make me strong”“Everyone should transition to minimalist shoes”“Foot motion is dangerous”Why most running injuries are load management problems, not form flaws🏃 Practical Takeaways for RunnersFoot strength isn’t about doing more exercises—it’s about doing the right progressionMaster coordination before adding loadTrain your feet year-round, not just when injuredBarefoot strength work improves learning and controlStrong feet support better running economy, not just injury prevention🔗 Resources Mentionedmoboboard.com – Foot-specific strength and coordination exercisesanathletesbody.com – Jay’s educational resources and programs

Learn more about Brodie's Research Database & AI Assistant 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨In this month’s Latest Running Research episode, Brodie breaks down four newly published papers that challenge common assumptions about bone health, injury risk, shoe prescription, and recovery tools in runners. Across all four studies, a consistent theme emerges: what feels logical—or is heavily marketed—doesn’t always align with how the body actually adapts. From bone mineral density and stress injuries to shoe “matching” and foam rolling, this episode helps runners separate useful tools from over-inflated claims.  🦴 Paper 1: Bone Mineral Density & Ground Reaction Forces This study explored whether the forces experienced during running are associated with bone mineral density (BMD)—and whether this relationship differs between male and female runners. Key Findings Male runners with higher ground reaction forces tended to have higher bone mineral density at the spine, pelvis, femur, and tibia.These relationships were present at both self-selected and standardised running speeds.In female runners, no meaningful relationship was found between impact forces and bone mineral density.Female runners had consistently lower absolute bone density and impact forces than males.Why This MattersBone adapts to mechanical loading—but not equally across sexes.Running alone may provide enough stimulus for bone adaptation in males, but often not in females.Hormones, energy availability, muscle mass, and force production likely play a role.Practical TakeawaysRunning mileage alone is not a reliable bone-building strategy for everyone.Female runners may benefit more from:Heavy strength trainingJumping and sprintingMulti-directional loadingBone health also depends on recovery and nutrition, not just impact.🦴 Paper 2: Biomechanics & Bone Stress Injuries This scoping review examined biomechanical factors associated with bone stress injuries (BSIs) across multiple running populations. Key Findings:The strongest prospective risk factors for BSIs were:Greater vertical centre-of-mass movement (“bounce”)Lower cadenceEvery ~0.5 cm increase in vertical motion was linked to a 14–17% higher injury risk.Each additional step per minute was associated with a 3–5% reduction in risk.Site-specific mechanics varied by injury location (tibia, metatarsals, navicular).Why This MattersExcessive vertical motion and low cadence consistently increase bone stress.Many commonly blamed factors (e.g. loading rate) are less reliable predictors.Some biomechanical findings may reflect post-injury adaptations, not causes.Practical TakeawaysSmall cadence increases (5–10 steps/min) may meaningfully reduce bone stress.Reducing unnecessary “bounce” can be protective.Gait changes should be gradual and load-aware.Biomechanics is only one piece—training load, sleep, nutrition, and bone health interact👟 Paper 3: Shoe Recommendations & Gait Analysis This single-blinded randomised trial tested whether shoes recommended based on gait analysis actually change how runners move—or simply change how they feel. Key FindingsShoes labelled as “gait-matched” were rated:More comfortableHigher performingLower injury riskDespite this, both shoes were identical models with different colours.No differences were found in:Running mechanicsFoot strikeTibial accelerationWhy This MattersExpectations and expert recommendations strongly influence perception.Gait analysis can act as a placebo-like effect.Feeling better does not necessarily mean moving differently—or safer.Practical TakeawaysComfort matters—but it does not guarantee injury protection.Be cautious of claims that a shoe “fixes” your gait.If a shoe feels good and supports consistent training, it can still be useful—but not for biomechanical reasons.Long-term injury risk is driven more by load management than shoe category 🧠 Paper 4: Foam Rolling & the Knowledge-to-Action Gap To close the episode, Brodie discusses a paper examining whether practitioner beliefs about foam rolling align with scientific evidence. Key FindingsStrongest evidence supports foam rolling for:Short-term increases in range of motionTemporary pain reductionAcute increases in local blood flowLittle to no evidence supports:Performance enhancementInjury preventionLong-term structural changes to muscle or fasciaOnly 2 of 15 practitioner beliefs aligned with the evidence.Knowledge gaps existed across professions and countries.Why This MattersFoam rolling isn’t useless—but its benefits are often overstated.The issue isn’t the tool—it’s how it’s explained and justified.Poor science communication fuels unrealistic expectations.Practical TakeawaysUse foam rolling as a short-term symptom-management tool, not a fix.It won’t replace strength training, load management, or recovery.If it helps you feel better and train consistently, that still has value🔑 Episode Take-Home Message Across bone health, injury risk, footwear, and recovery tools, the evidence consistently shows that adaptation is driven by load, context, and recovery—not quick fixes or marketing claims. Understanding what actually matters allows runners to train smarter, reduce injury risk, and focus on interventions that truly move the needle. 

Learn more about Brodie's Research Database & AI Assistant 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨For years, chronic tendinopathy has been treated as a tendon problem — load it, strengthen it, remodel it. But what if, for some runners, the tendon itself isn’t the main driver of pain anymore?In this episode, Brodie breaks down a new 2026 systematic review that may reshape how we think about stubborn, long-standing tendon pain. The paper explores whether nerve ingrowth and abnormal blood vessels around tendons — not degeneration of the tendon tissue itself — may be the real pain source in chronic cases.We unpack the emerging research, explain each intervention in plain language, and discuss who this may (and may not) apply to — especially runners stuck in repeated rehab cycles despite “doing everything right.”This is early, evolving science. But it’s a fascinating glimpse into where chronic tendon treatment may be heading next.What You’ll Learn in This EpisodeWhy some chronic tendon pain may be neuropathic (nerve-driven) rather than structuralHow abnormal blood vessels and nerves grow into painful tendons over timeWhy traditional loading programs sometimes stop working in very chronic casesWhat “neural modification” treatments aim to do — and why they’re gaining interestThe six intervention categories reviewed in the paper (explained simply)How strong (or limited) the current evidence actually isWhere this research fits alongside exercise-based rehab, not against itInterventions Reviewed (Plain-English Overview)1. High-Volume Injections (HVIGI / HVDI)Large volumes of fluid are injected around the tendon (not into it) under ultrasound guidance to mechanically disrupt abnormal blood vessels and pain-sensitive nerves.Key takeaway:Consistent short- to medium-term pain and function improvements, especially in people who had failed exercise-based rehab.2. Sclerosing Polidocanol InjectionsA chemical agent is injected directly into abnormal blood vessels to deliberately close them down, cutting off blood supply to pain-producing nerves.Key takeaway:Moderate to strong pain reductions in very chronic cases, with outcomes comparable to surgery in some studies.3. Radiofrequency MicrotenotomyA minimally invasive procedure using controlled heat to disrupt nerve ingrowth and abnormal vessels at the tendon–paratenon interface.Key takeaway:Very strong results in a small cohort, but higher risk and limited evidence so far.4. Minimally Invasive Paratenon ReleaseScar-like adhesions between the tendon and surrounding tissue are mechanically released to restore tendon movement and reduce nerve irritation.Key takeaway:Large pain reductions and high rates of pain-free outcomes in non-insertional Achilles tendinopathy.5. Electrocoagulation TherapyElectrical energy is used to seal off abnormal blood vessels surrounding the tendon under ultrasound guidance.Key takeaway:Promising early results, but evidence limited to one small study.6. Surgical Interventions (Open & Endoscopic)Surgery physically separates the tendon from irritated surrounding tissue and removes abnormal vessels and nerves.Key takeaway:Effective for some, but invasive, with longer recovery and higher risk.The Big Picture TakeawayAcross very different procedures, outcomes were surprisingly similar.That points to a common mechanism: 👉 Modifying the neural (nerve-driven) pain environment around the tendon, rather than “fixing” tendon structure itself.This doesn’t replace exercise-based rehab — but it may explain why a subset of runners with long-standing, highly sensitive tendinopathy stop responding to load alone.This research is best viewed as a future direction, not a replacement for good rehab principles.

Learn more about Brodie's Research Database & AI Assistant 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨Chronic plantar fasciitis can quietly strip away your confidence, your identity as a runner, and eventually your belief that running is even possible again.In today’s episode, Jon shares his seven-year battle with stubborn plantar fasciitis—and how he went from barely being able to walk in the morning to completing trail marathons at age 59.This is not a story about a magic treatment or a quick fix. It’s about patience, progressive strength, smarter recovery, and changing the way you think about pain. If you’ve tried everything and feel like you’re running out of options, this conversation will resonate deeply.What We Cover in This EpisodeJon’s long road with plantar fasciitisHow his symptoms started, disappeared, then returned worse than everWhy years of rest, stretching, and passive treatments didn’t solve the problemWhat “first-step pain” taught him about whether he was improving or regressingWhy many plantar fasciitis treatments failOver-stretching and aggressive rehab that actually delayed healingWhy ticking “strength training” off the list too early is a common mistakeThe difference between doing exercises and loading tissue correctlyThe turning pointThe mindset shift that stopped the injury from controlling his lifeHow slow, progressive calf strengthening rebuilt tissue capacityWhy learning not to catastrophize flare-ups changed everythingStrength training that actually workedThe calf exercises that gave the biggest return on investmentHow he progressed from double-leg to single-leg loading safelyRep ranges, frequency, and why patience mattered more than intensityRecovery beyond rehabHow improving sleep quality accelerated his progressNutrition changes that supported training and recoveryWhy recovery became non-negotiable as he got olderWhere Jon is nowRunning pain-free most days after years of struggleCompleting half marathons, mountain runs, and a self-supported trail marathonHow he’s approaching goals differently to stay healthy long-term

Matt Klein, co-founder of Doctors of Running and a running shoe enthusiast, dives deep into the world of running footwear. He discusses when to replace running shoes and factors influencing wear. Key features like comfort, stability, and flexibility are vital in selecting shoes. Klein debates the use of modern 'super shoes' for daily training, while also recommending top brands for various runner types. Plus, he highlights the importance of dynamic testing over static scans for finding the right fit. Perfect insight for all running aficionados!

Learn more about Brodie's Research Database & AI Assistant 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨ In this month’s Latest Running Research episode, Brodie breaks down three high-impact studies that every runner should know about—covering sleep quality and injury risk, what actually gets injured during marathon running, and how strength training can improve running economy. If your goals are to run faster, stay injury-free, and train smarter in 2025, this episode delivers clear, evidence-based insights without the fluff.We start with a standout prospective study tracking runners over six months, showing that poor sleep quality—not sleep quantity—significantly increases injury risk. Each one-point drop in perceived sleep quality increased injury risk by 36%, while rising fatigue and muscle soreness emerged as early warning signs in the 1–2 weeks before injury. The takeaway is clear: sleep quality, recovery monitoring, and subjective signals like soreness and fatigue deserve far more attention than most runners give them. Next, we zoom out and examine a comprehensive review of marathon-related injuries, separating race-day injuries from training injuries and identifying the most commonly affected areas (thigh, knee, calf, foot, and ankle). The paper highlights both modifiable risk factors (training load, recovery, alcohol use, footwear transitions) and non-modifiable risks (age, sex, prior injury), offering valuable context for runners preparing for longer events or returning from injury. Finally, the episode explores new research on strength training and running economy, focusing on how combining heavy resistance work with plyometrics (“complex training”) can meaningfully improve efficiency. The findings reinforce that strength training isn’t just for injury prevention—it directly improves how much energy you burn at a given pace, making it a powerful performance tool when programmed correctly.

Learn more about Brodie's Research Database & AI Assistant 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨ In this reflective end-of-year episode, Brodie pulls back the curtain on his own training highs, mistakes, injuries, and breakthroughs to help you make 2026 your smartest running year yet. Drawing from a full year of HYROX preparation, calf and hamstring setbacks, strength gains, sleep struggles, and race-day lessons, he breaks down what actually worked, what didn’t, and—most importantly—why. This isn’t just about racing faster; it’s about learning how to adapt, manage load, avoid repeating injury cycles, and build resilience over the long term. Whether you’re training for a marathon, HYROX, or simply trying to stay consistent and injury-free, this episode will prompt honest self-reflection and give you practical ideas you can immediately apply to your own running journey 

Learn more about Brodie's Research Database & AI Assistant 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨In this Ask Me Anything episode, Brodie answers three high-value listener questions on marathon prep, goal setting, and tapering. He breaks down when to prioritise distance vs time for long runs, how to structure challenging yet realistic running goals, and the key differences between tapering for a half marathon versus a full marathon. The discussion includes practical guidance drawn from coaching insights, research, and Brodie’s own clinical experience supporting runners around the world.Key Topics Covered1. Long Runs: Distance vs Time Brodie explains how to balance training plans that prescribe long distances with the reality of being on your feet for extended periods. He outlines the tipping point where diminishing returns can compromise recovery and how to use duration caps or split-day mileage to stay on track.2. Setting Challenging but Realistic Goals Using a structured process—including performance history, rate of improvement, race timelines, and A/B/C goal setting—Brodie shares a framework for developing goals that stretch you without leading to burnout. He also discusses staying true to your plan when friends’ ambitious goals don’t align with your needs.3. Tapering for Half vs Full Marathons Brodie breaks down how tapering differs across race distances, why marathon tapers commonly run two weeks while half-marathon tapers may require only a few days, and which variables should remain constant (like intensity) to keep your legs feeling springy and race-ready.TakeawaysCap long runs around 3–3.5 hours if distance pushes you excessively beyond that, to protect recovery.Use A/B/C goals and clear timelines to stay grounded and motivated.Tapering strategies must match the physiological demands of the race:Marathons require a longer, structured taper.Half marathons may only need a shorter, flexible taper period while maintaining intensity.Goal clarity, challenge, commitment, feedback, and simplicity are the pillars of effective goal design.

Brodie Sharpe, an online physiotherapist and running researcher, dives into transforming running injuries into resilience. He emphasizes that injuries often have underlying causes, such as poor sleep, training errors, and lifestyle factors like nutrition. Brodie shares strategies for early injury recognition and proper training adjustments. He also discusses the impact of emotional stress and social media on performance. By treating training as an ongoing experiment and fostering self-awareness, runners can enhance their durability and prevent setbacks.

Learn more about Brodie's Research Database & AI Assistant 📄🔍For MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨Predicting Future Injuries & Early Detection with Prof. Eric HegedusIn today’s rerun episode, Brodie sits down once again with Professor Eric Hegedus—physical therapist, clinician, researcher, and one of the podcast’s favourite returning guests. Eric previously joined us in Episode 186 to dive into return-to-running principles. Today, he’s back to explore one of the hardest and most misunderstood topics in running science:Can we actually predict running injuries?If so, how? And what should runners do with that information?Using insights from his 3-year prospective cohort study, Eric walks us through what physical performance tests can and cannot tell us about injury risk—and why simple movement screens like single-leg squats may be more powerful than we ever realised.We also dive into psychosocial risk factors, early warning signs, modern wearable data, and why injury prediction research is evolving rapidly.What This Episode CoversWhy Eric designed a study to challenge the Functional Movement Screen (FMS)The 15 bodyweight performance tests studied across 360 athletesWhich movement patterns actually mattered for overuse injuriesThe shocking finding: when motor control was considered, past injury stopped predicting future injuryWhy weak glute medius and poor ankle mobility show up repeatedly in injured runnersHow poor movement gives you “less wiggle room” before overloadWhy injury prediction today is no longer just movement → injury, but a multifactorial real-time modelThe four early warning signs of an upcoming injury episodePractical takeaways all runners can apply immediatelyKey Insights & Takeaways1. Movement Quality Matters More Than We ThoughtEric’s research found that poor single-leg or double-leg squat control was strongly associated with future overuse injuries—even more than past injury history. When movement quality was poor, “past injury” no longer predicted new injury. This indicates:Poor motor control = major vulnerabilityRunners with poor control have less buffer when workloads fluctuateRunners who move well have a much larger margin for errorSymptoms of poor control during squats include:Knees collapsing inwardTrunk rotatingHeels liftingUsing the spine instead of hips/knees to descendThese often reflect:Weak glute mediusPoor ankle mobilityPoor neuromuscular coordination after prior injury2. The Tests That Truly MatterEric’s study grouped bodyweight tests into:Active motionMotor controlHip stabilityFlexibilityPowerBut the only category that consistently correlated with overuse injury was:Motor Control: quality of double-leg and single-leg squatThese tests are simple, take 20 seconds, and anyone can self-assess in front of a mirror.3. Early Warning Signs of an Injury (Clear Red Flags)Eric highlights four factors runners should monitor weekly:FatigueStress levelsSleep qualityMuscle sorenessWhen all four trend in the wrong direction, an injury is often imminent.4. Wearables Are Changing Injury PredictionUnlike old studies that tested athletes once per year, modern tech (Garmin, Whoop, Oura, etc.) collects real-time data—giving much stronger prediction models.Right now, Eric estimates we can predict injury with:👉 30–50% confidence Already far better than the past, and improving rapidly.5. Runners Must See Themselves as Whole HumansMechanical load alone doesn't explain injuries. Psychological and lifestyle factors matter just as much:TravelStressPoor sleepRelationship/social strainHigh sorenessReduced recovery behaviorsIgnoring these variables leads runners into repeated injury cycles.🧠 Practical Tips for RunnersFilm yourself doing a single-leg and double-leg squat → check knee control, trunk alignment, ankle mobilityAvoid running when fatigued, highly stressed, poorly slept, or extremely soreBuild glute medius strength (side planks, hip abduction variations)Improve ankle mobility if squats improve with heels elevatedConsider cross-training to break unidirectional overloadTake easy days without guilt—they prevent injury, not reflect weaknessLook at yourself as a whole athlete: body + mind + lifestyle📚 Related Research MentionedHegedus et al. Physical performance tests predict injury in NCAA athletesChris Bramah: Hip drop & knee mechanics associated with running injury (Referenced within conversation)👤 About Today’s Guest: Prof. Eric HegedusEric Hegedus is a professor, clinician, researcher, and highly respected physiotherapist whose body of work spans biomechanics, injury risk, and clinical reasoning. His research is widely used globally in sports rehabilitation and athlete screening.