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! 🎉✨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.

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 Research episode, we break down five new papers added to the Run Smarter Research Library — including big updates on trail running performance, dynamic stretching, running stability, and emerging tendon therapies like ozone, collagen, and PRP.Whether you're a trail runner, road runner, or someone dealing with a stubborn tendon injury, this episode arms you with the latest insights to train smarter and reduce injury risk.In This EpisodeTrail Running: What Predicts Performance & Injury Risk?Paper: Analysis of Factors Influencing Injuries and Performance in Trail Running Key insights:Higher weekly volume, more elevation gain, more interval training, and structured recovery → lower injury riskSleep + passive recovery (massage, mobility, sauna, cold plunges) strongly linked to better performanceTaller runners had slightly higher injury riskPrepared tissue = safer tissueMore training is protective — but only when recovery is adequateDynamic Stretching: Does It Improve Neuromuscular Readiness?Paper: Acute Effects of Dynamic Stretching on Knee Joint Position Sense and Dynamic Balance in Recreational Runners Key insights:A 5-minute dynamic warm-up improved:Joint position senseSingle-leg balanceNeuromuscular “readiness”Runners were more accurate with limb positioning and more stable on Y-Balance TestDynamic Stability & Running Economy: Why Variability HelpsPaper: Runners with Lower Dynamic Stability Exhibit Better Running Economy Key insights:More step-to-step variability (“controlled chaos”) = better running economyStability didn’t change with speed → suggests an individual running “trait”Efficient runners aren’t rigid — they allow micro-adjustmentsOzone Therapy for Tendinopathy — An Emerging Option?Paper: Oxygen–Ozone Therapy in Tendinopathy Management Key insights:May reduce pain, improve function, and support collagen regenerationEarly evidence only; protocols varyAppears promising as an adjunct, not a standalone treatmentPorcine Collagen Injections for Proximal Hamstring TendinopathyPaper: Porcine Collagen Injection Therapy Affects Proximal Hamstring Tendinopathy in Athletes Key insights:Return to sport:Collagen + rehab: 57 daysRehab only: 72 daysGreater functional improvements in the collagen groupStill small, preliminary studies

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 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 AnkleBrodie 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 fracturesWhy navicular fractures heal slowly due to poor blood supplyThe 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 curlsA staged return to loading:Offloaded cardio + upper body strengthSeated cycling with low resistanceRowing + progressive cycling loadsStanding lower-limb strength work (squats, lunges, calf raises)Elliptical and increasing time-on-feet toleranceJump progressions → walk/jog programBrodie 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 isWhy you must contact slightly in front of your centre of massWhy a high cadence (e.g., 188 spm) naturally prevents overstridingWhy “closer to centre of mass than average” is not a problem if you feel stable and uprightWhy there's usually no need to change your technique if you're not braking excessively or injuring yourselfGreat 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 adaptationWhy one set rarely provides enough consistent stimulusWhy variety is good—but too much can “spread your progress thin”How to work around boredom or repetition fatigue using:SupersetsCircuitsAlternating upper/lower body between setsHis recommended “big three” for runners:SquatsDeadlifts / Lunges / Step-upsCalf raisesHow minimal effective dosing still works if done consistently and progressivelyPractical, 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 recoveryNo significant recovery effects following runningSmall benefits for next-day cycling performanceHis advice:If compression feels nice, it’s fine to use as a short-term comfort toolBUT: don’t rely on it—investigate the cause of recurring calf twingesTraining load balanceSpeed workHillsShoe heel-dropHydration and sodium statusFollow the Recovery Pyramid (Shona Halson):Sleep, nutrition, hydration, stressWater immersionActive recoveryMassageCold/heat, cryo, infraredTop of pyramid: fads like foam rolling, massage guns, compression🎧 Final ThoughtsThis 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.

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 today’s episode, Brodie is featured as a guest on The Rambling Runner podcast to break down what the science REALLY says about strength training for runners. We dive deep into the research around how lifting makes runners faster, the misconception of “bulking up,” and what runners actually need to be doing in the gym to improve running economy, tendon stiffness, and performance.You’ll learn why traditional lighter, high-rep “runner-style strength work” is NOT what the literature supports — and why shifting toward heavier, low-rep loading can deliver real performance outcomes… even in highly trained runners.We also cover the importance of plyometrics and discuss how combining both heavy strength + tendon-focused plyo creates the biggest return for long distance runners.Whether you’re trying to run PBs, reduce breakdown, or just build a bulletproof body that can run for decades — this episode will help you strength train smarter, not harder.What You’ll Learn:Why strength training improves performance more reliably than it prevents injuryWhat the evidence shows about tendon stiffness, spring mechanics & running economyWhy strength training will NOT make you “bulky” as a distance runnerThe 4 “big rocks” exercises Brodie recommends runners prioritiseWhy plyometrics boost running efficiency when paired with heavy liftingHow to dose reps, sets & rest correctly for actual performance carryover (not just a burn)

Joined by Jason Fitzgerald, an elite running coach and host of the Strength Running Podcast, the discussion dives into the intricacies of tapering and recovery weeks. Jason clarifies how to effectively reduce fatigue without sacrificing fitness ahead of race day, emphasizing critical taper lengths and individualization through trial and error. He reveals common mistakes runners make and reassures that well-structured recovery can maintain fitness. The insights provided are invaluable for anyone looking to optimize their training strategy.

Discover how to run faster across varied terrains with insights from recent studies on biomechanics. Learn the importance of stride length for flat runs, cadence for uphill speed, and eccentric quad strength for downhill stability. Dive into the surprising findings about carbohydrate intake among endurance athletes, revealing they consume far less than recommended. Finally, explore how hormonal changes impact tendon health, particularly in women, shedding light on recovery and injury prevention.

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! 🎉✨Topics CoveredManaging Multiple Injuries (e.g., Plantar Fasciitis & PHT)How to prioritize the most debilitating injury using key factors:SeverityDurationIrritabilityPredictabilityWhy you should focus on “bang for your buck” exercises (e.g., deadlifts, hamstring curls, calf raises).How to combine exercises to target multiple injuries efficiently (e.g., barefoot single-leg deadlifts).The importance of progressive overload in rehab — not just maintaining bodyweight work.How to stay active during flare-ups and make sure both injuries are improving week to weekWhy Running Can Feel Easier Than Cycling (Despite a Higher Heart Rate)How steady-state cardio explains why running can feel smoother than a variable spin class.The impact of heat, humidity, and muscle groups used on perceived effort.How familiarity with a movement can affect heart rate and effort perception.The “central governor theory” — how your brain regulates fatigue and effort.Brodie’s personal story: going from marathon runner to struggling to swim 50 meters, and how adaptation and calmness change everything.What Causes Stitches — and Can You Stop Them?Why side stitches remain somewhat mysterious despite many theories.Possible causes:Fatigue or imbalance in trunk/core musclesDiaphragm displacement theories (including a strange but possibly effective breathing trick!)Why core workouts the day before a run can trigger stitches — and what Brodie learned from experience.An invitation for listeners to test and report back on the “left heel drop and exhale” technique.Should You Rotate Your Running Shoes?Difference between rotating the same model vs different brands and types.How lighter and super shoes can improve performance — and when they can backfire.Using shoes as tools: minimalist for speed and proprioception, stability shoes for recovery days.The double-edged sword:Poor transitions = increased injury risk.Gradual adaptation = greater resilience and reduced overuse risk.Why shoe variation can distribute load and lower repetitive stress when done properly.Key TakeawaysFocus rehab on the most limiting injury first, and keep it progressive.Familiarity plays a massive role in perceived exertion between different activities.Side stitches may stem from muscle fatigue or diaphragm misalignment — and could respond to strategic breathing.Rotating shoes can either reduce or increase injury risk — it depends entirely on how gradually you adapt to each type.

Explore how aging impacts running performance and discover strategies to maintain VO₂ max through high-intensity training. Delve into the recovery rates for Achilles injuries and learn what factors influence healing. Find out the significance of MRI vs. CT scans for stress fractures, and understand how isometric exercises may help reduce tendon stress shielding post-run. This insightful Q&A covers essential science-backed knowledge for every runner!

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! 🎉✨Marathon PB Tactics & Strategy with Brian HanleyMost runners spend months focusing on training plans, mileage, and workouts… but when race day comes, they often just “wing it” when it comes to pacing. In this episode, we dive deep into the science and psychology of marathon and half marathon race strategy with Dr. Brian Hanley, senior lecturer in sport and exercise biomechanics at Leeds Beckett University.Brian shares his expertise on why even the best training adaptations can be wasted without a smart pacing plan, and how recreational runners can use proven strategies to maximize performance, avoid blow-ups, and run smarter on race day.🏃‍♂️ What You’ll Learn in This EpisodeWhy even pacing (or equal effort) is the gold standard—and why most runners get it wrongHow to balance physiology and psychology on race day to avoid starting too fastThe difference between pacing at the elite level vs. recreational runningHow weather, terrain, and heat affect pacing—and practical ways to adaptThe role of pacers in reducing cognitive load and helping you stick to your planWhy women often pace better than men in marathonsHow to use training and shorter races to dial in your goal paceThe importance of self-reflection and avoiding the “fundamental attribution error” after a race

Discover the latest insights on running cadence and its surprising ability to cut knee impact forces by 20%. Explore how adjusting training volume affects marathon performance, with an intriguing link between reduced sessions and faster times. The benefits of HIIT workouts are highlighted, revealing that just two sessions a week may offer optimal performance gains for recreational runners. Finally, delve into the often-overlooked topic of plantar plate injuries, including diagnostic techniques and how to differentiate them from other forefoot conditions.