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 powerful conversation, Brodie Sharpe sits down with physical therapist, running coach, and lifelong runner Steph Mundt to explore her remarkable journey from repeated bone stress injuries and dangerously low bone density to becoming a stronger, healthier, and faster runner.Steph opens up about her history with disordered eating, how Relative Energy Deficiency in Sport (RED-S) impacted her bone health, and the wake-up call that led her to overhaul her training and fueling strategies. She shares exactly what worked — from nutrition changes to targeted strength training and plyometrics — and why bone health should be on every runner’s radar, not just those who have experienced stress fractures.Whether you’re looking to prevent injury, improve performance, or run for decades to come, this episode delivers science-backed strategies and inspiring lessons for all runners.What You’ll Learn in This EpisodeSteph’s early running journey and how a desire for speed led to under-fueling and multiple stress fracturesThe truth about RED-S and its impact on hormones, recovery, and bone densityWhy running alone is a poor bone-building stimulus (and what to do instead)The specific strength training and plyometric exercises Steph used to rebuild her bone densityHow often to train, and why timing matters for bone adaptationFueling strategies and key nutrients for strong bonesWhy all runners — even those without bone health issues — should focus on building and maintaining bone strengthThe mindset shift from chasing short-term PRs to prioritizing longevity and consistency in trainingLinks & ResourcesFollow Steph on Instagram: @stephmundt.dptSteph’s Coaching & PT Services: Volante PT & Performance

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! 🎉✨🧠 Episode SummaryIn this episode, Brodie dives into a newly published paper titled “Female Tendons are from Venus and Male Tendons are from Mars: But Does it Matter for Tendon Health?” by Gerard McMahon and Jill Cook. The paper explores how male and female tendons differ in structure, adaptation, healing, and injury risk—and what it means for those dealing with tendinopathy.🔍 What You’ll LearnKey structural differences between male and female tendons (size, stiffness, collagen synthesis)Why female tendons may stretch more but adapt less to trainingHow men and women respond differently to tendon rehab protocolsSurprising findings about pain, healing, and tendon blood flowWhether injury prevention or rehab should differ based on sex📌 Key TakeawaysFemale tendons are more compliant, have lower stiffness, and show slower collagen production—even at rest.Male tendons respond more favorably to traditional rehab (like eccentric loading), often reporting greater pain reduction and functional improvements.Despite men experiencing more frequent tendon injuries in some data, women may be closer to their strain “danger zone” during exercise, possibly increasing injury risk.Women may need longer rehab timelines, heavier resistance training (beyond just eccentrics), and closer attention to recovery, nutrition, and hormonal cycles.Men should be cautious about overloading tendons due to higher force-generating capacity and should still progress gradually.💡 For Runners With TendinopathyDon’t compare your progress to someone of the opposite sex—recovery is sex-specific.Trust the process: healing may be happening at a microscopic level even if pain relief is slow.Tailor your rehab by considering not just gender, but also age, training history, injury severity, and more.

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! 🎉✨To celebrate 400 episodes of the Run Smarter Podcast, Brodie brings on his sister Zoe for a heartfelt and relatable conversation about one of the most transformative shifts in her running journey: learning to truly slow down.After years of red-lining every session, feeling fatigued, and struggling with motivation, Zoe had a revelation that changed everything. In this episode, she shares what triggered this shift, how removing the pressure of apps like Strava helped, and what it actually feels like to run slow enough to enjoy the process and stay consistent.💡 Key Takeaways:Slowing Down Can Speed You Up: Running slower than you think you “should” may be the key to unlocking consistency and long-term improvement.Strava & Social Pressures: Public tracking apps can subconsciously push you into unsustainable efforts. Zoe ditched Strava and focused on how running felt rather than how it looked.Enjoyment Fuels Consistency: For the first time, running became enjoyable — not a chore. Zoe looked forward to her runs instead of dreading them.Signs You’re Running Too Hard:You constantly red-lineYou struggle to breathe or feel exhausted post-runYou feel unmotivated to start your runsTips for Running Slow Enough:Try “embarrassingly slow” pace for recovery runsSing a line of a song as a breathing testFocus on how your legs and breath feel, not your watchFinish feeling like you could do it againThe 80/20 Rule: About 80% of your weekly mileage should be at low intensity — slow enough to hold a conversation or feel relaxed throughout🧠 Reflection Prompts:Are you genuinely running slow enough on your easy days?Do apps or social comparison affect your running intensity?Would removing pressure improve your enjoyment and consistency?

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! 🎉✨Struggling with running during illness, lingering muscle pain, or training for a faster marathon? In this special Ask Me Anything episode, Brodie dives into listener-submitted questions to cover a range of critical topics—from when to return to training after a cold, to how long injuries actually take to heal, to strategies for a faster marathon.🎧 What You'll Learn:🔹 Running After Illness:How to know when you're ready to return to training after a cold, flu, or COVID.The role of heart rate variability in gauging recovery.Brodie's personal recovery experience from COVID and his return-to-run strategy.Practical illness recovery tips: breathwork, hydration, supplements, and more.🔹 When Rest Isn’t Enough for Muscle Healing:Why complete rest often delays recovery.How early rehab exercises support healing and reduce dysfunction.The “pain-rest-weakness” spiral and how to avoid it.Step-by-step progressions for hamstring rehab.🔹 Injury Recovery Timeframes:Why Brodie avoids giving specific timelines for recovery.The importance of physical benchmarks over time-based goals.Key recovery factors: daily load, psychological mindset, treatment methods, and training mistakes.🔹 Is Chronic Injury Harder to Heal?The impact of long-term pain on your nervous system and mindset.Why recovery is still possible—even after years of dealing with injury.🔹 Marathon Performance Boosters (Beyond Mileage):Strength training (and how heavy you really need to lift)Pacing strategy (even or negative splits for optimal results)Fueling & hydration (don’t wait until race day to figure it out)Recovery strategy (why sleep is your best performance tool)Footwear (how super shoes like Vaporfly affect performance)

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 episode, Brodie explores the latest research on vitamin D and its role in tendon health, diving into a 2024 comprehensive review that examines both cell-based and animal studies. You’ll learn how vitamin D influences tendon healing, inflammation, and collagen production—and how low levels could delay your recovery. Plus, Brodie shares practical advice on vitamin D testing, optimal levels, sun exposure, supplementation, and the potential role of vitamin K2.🧠 What You'll Learn:How tendons respond to training and stress via collagen synthesisWhy vitamin D is like a “site manager” during tendon repairThe difference between in vitro (lab) and in vivo (animal) studiesWhat research shows about vitamin D deficiency and tendon healingThe importance of maintaining adequate vitamin D levels (and what’s considered optimal)Whether supplementation is necessary—and how to combine it with vitamin K2🧪 Research Highlight:Study: Exploring the Impact of Vitamin D on Tendon Health: A Comprehensive Review (2024)14 studies analyzed: 5 in vitro, 9 in vivo (mostly animal models)Key takeaway: Vitamin D deficiency may impair tendon healing and increase re-injury risk🛠️ Practical Takeaways:Ask your GP for a 25-hydroxyvitamin D blood testAim for blood levels between 75–125 nmol/L for optimal musculoskeletal healthGet sun exposure for 10–30 mins/day (arms and legs, mid-morning or afternoon)Include dietary sources like fatty fish, egg yolks, and fortified foodsSupplement with 1,000–2,000 IU/day if needed; higher doses may require supervisionIf supplementing long-term, consider pairing vitamin D with vitamin K2 to support bone health and calcium balance🎯 Ideal For:Runners and athletes recovering from tendinopathyPeople looking to optimize tendon repair and performanceAnyone curious about the role of micronutrients in injury recovery

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 mind-expanding episode, I’m joined by sports scientist and biomechanics researcher Gustavo Leporace, who unpacks the findings from his newly published paper: “The Search for the Holy Grail of Running Biomechanics – Is There an Ideal Movement Profile for Minimizing Mechanical Overload?”https://journals.sagepub.com/eprint/PZ8SVIXH7GSZI7YPTJVQ/fullWe discuss:🏃‍♂️ Why no single “perfect” running form exists📊 How machine learning revealed 5 distinct running profiles based on load patterns⚖️ The difference between peak vs. cumulative mechanical load—and why it matters🧬 Variables like cadence, duty factor, vertical stiffness, and movement smoothness🔄 When changing your running technique can help (and when it can backfire)🔍 Why injury rehab should first focus on load management before movement retraining📚 Mentioned Resources  🎥 YouTube explainer video of the 5 running profiles

Kira Sutherland, a naturopath and sports nutritionist with over 25 years of experience, dives into the intriguing world of fasting and exercise. She discusses different fasting methods like intermittent fasting and their effects on performance. Kira explains how fasted workouts can enhance fat adaptation but warns against common mistakes athletes make. She highlights the unique responses of women compared to men during fasting and emphasizes the importance of aligning eating schedules with natural rhythms for optimal results.

Learn more about Brodie's Research Database & AI Assistant 📄🔍In this episode, Brodie dives into three new studies aimed at helping runners prevent injury and understand how tech and biomechanics affect performance. Whether you're a recreational runner or an aspiring marathoner, these findings offer practical, science-backed takeaways.Featured Studies & Key InsightsAsymmetry & Bone Stress InjuriesStudy Title: Can biomechanical variables and asymmetry predict bone stress injuries in collegiate distance runners?✅ Key Finding: Even small left-to-right asymmetries may increase injury risk — particularly for female runners.🧍‍♂️ Implication: Asymmetry under 10% was still meaningful in injury prediction. Don’t ignore minor imbalances in cadence, step length, or ground reaction force.🧠 Tip: Wearables that track contact time or vertical oscillation may help identify early imbalances before pain begins.Strength & Flexibility Self-Assessments for MarathonersStudy Title: Strength and Flexibility Self-Assessment and Subsequent Training Injuries Among Recreational Runners of the NYC Marathon✅ Key Finding: The single-leg glute bridge was the only test significantly associated with injury risk.❌ Flexibility tests (sit & reach, quad stretch) and other strength tests (planks, heel raises, push-ups) had no predictive value.🏠 DIY Test: If you can’t hold a single-leg glute bridge for >20 seconds on your weaker side, your injury risk may be higher.Super Shoes & Injury RiskStudy Title: Technology Advanced Running Shoes Reduce Biomechanical Factors of Running-Related Injury Risk👟 Super shoes (like Nike Alphafly) encouraged mid/forefoot striking without increasing joint or muscle strain.✅ They reduced load on key areas like the ankle joint, soleus, and peroneus longus.❗️Minimalist shoes, on the other hand, tripled ankle joint forces and heavily loaded the calf and foot — a risk for Achilles and metatarsal injuries.⚠️ Caution: Transition slowly into super shoes or minimalist footwear. Your body needs time to adapt to new mechanics.Practical Takeaways for RunnersMonitor asymmetries using wearables or self-awareness — don’t wait for pain.Use the glute bridge hold as a simple strength test at home. Aim for >20 seconds on both sides.Super shoes aren’t just for speed — they may actually help with injury prevention, especially for habitual forefoot strikers.Avoid going cold turkey into minimalist shoes unless you're conditioned for it.📚 Want to Go Deeper?🔍 All referenced studies are stored in the Run Smarter Research Database — accessible for just $8.99/month. 💬 Plus, get access to the Run Smarter AI Assistant, which answers your running questions based on podcast episodes, papers, and course content.👉 Click here to explore membership optionsFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨ 

Learn more about Brodie's Research Database & AI Assistant 📄🔍In this episode of the Run Smarter Podcast, Brodie sits down with world-renowned sports dietitian and researcher Professor Louise Burke to clear the air on one of the most debated topics in endurance sport: low-carb vs high-carb diets.After receiving listener pushback from a previous episode on low-carb nutrition, Brodie brings in Louise — who has decades of elite-level experience and research — to explore:The theory behind fat-adaptation and low-carb, high-fat dietsWhether the science supports keto for endurance performanceThe trade-offs between fuel efficiency, oxygen use, and high-intensity outputWhat recreational runners should consider when planning their fueling strategiesLouise also shares:When keto may be appropriate (hint: not for everyone!)How to train your gut to tolerate more carbsThe dangers of extreme diet restrictionWhy individual response should guide your nutrition planHer concerns around misinformation, particularly in female athlete nutrition🧠 Key Takeaways:Yes, keto increases fat burning, but it can impair high-intensity performance due to reduced oxygen efficiency.Carb periodisation—adjusting intake based on session intensity—is a smart strategy for most runners.Carbohydrate source and quality matter just as much as quantity.Training the gut is essential if you're increasing carb intake for race day.Avoid extreme rigidity in diets. Nutrient density, food range, and enjoyment are critical for long-term success.💬 Quotes to Remember:“It’s not about choosing sides — it’s about choosing the right strategy for your sport, goals, and physiology.”“Everyone’s an expert in nutrition… because everyone eats. But not everyone interprets the science correctly.”Follow Prof Louise Burke on Twitter (X)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! 🎉✨ 

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.