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 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.

 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! 🎉✨ On this Q&A episode of the Run Smarter Podcast, Brodie tackles a range of listener-submitted running questions—covering everything from calf pain management to the best time to reintroduce speed work during tendon rehab. Drawing from both research and clinical experience, he provides practical, evidence-based strategies you can apply directly to your training.What You’ll Learn in This EpisodeCalf Pain & Cadence Adjustments – Why increasing step rate can help, and what other factors (like load, recovery, and footwear) you need to balance for lasting relief.Tendinopathy Rehab – Should you introduce speed workouts or back-to-back run days first? Brodie outlines safe progression strategies to avoid setbacks.Strength Training for Runners – The four cornerstone exercises every runner should be doing, including recommended rep ranges and frequency for performance and injury prevention.Post-Marathon Motivation – What to do after the high of race day wears off, how to reflect on your performance, and strategies to find your “next thing.”Key TakeawaysRunning injuries often come down to load vs. recovery balance. Tweaking cadence, training intensity, or footwear can shift stress away from vulnerable tissues.In tendon rehab, symptom tolerance and gradual progressions are key—starting with strides before intervals.When it comes to strength training, lifting heavy (safely) has the greatest impact on running performance.After a big event like a marathon, self-reflection on what you loved (and what you didn’t) is the best guide to your next goal.

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 Sharpe sits down with Sara to share her inspiring journey of overcoming Proximal Hamstring Tendinopathy (PHT) after struggling with it for several years. Sara's story is filled with ups and downs, from navigating misdiagnoses and passive treatments to discovering the power of strength training and the mind-body connection. Whether you’re currently battling PHT or looking for guidance on chronic pain, this episode offers valuable insights and hope.Episode Highlights:00:00 – Introduction to today’s episode and Sara’s success story00:33 – Background on Sara’s PHT journey and how it developed over the years01:07 – Sara shares the onset of her symptoms dating back to 200902:34 – The chronic resurgence in 2017 and the role of life transitions03:54 – Seeking treatment: from passive treatments to sports medicine05:49 – Ineffective treatments: PRP, dry needling, and acupuncture06:48 – Diagnosis of PHT and later gluteal tendinopathy08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy09:43 – The mental and emotional toll of chronic pain10:41 – Finding Brodie’s podcast and beginning strength training12:18 – The importance of slow, heavy progressive strength training in recovery14:13 – Balancing treatment approaches and avoiding unnecessary interventions16:29 – Returning to running: overcoming fear and rebuilding confidence19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection24:27 – The impact of personality traits on chronic pain and recovery27:53 – How stress and responsibility play a role in pain persistence31:36 – Understanding the emotional component of pain and its management34:27 – Key strategies for overcoming hypervigilance and overanalysis37:45 – How to shift treatment strategies when progress plateaus41:02 – Sara’s current status: running again and symptom management42:51 – Final advice for PHT sufferers and key takeawaysKey Takeaways: ✔ Passive treatments like PRP, dry needling, and injections may not provide long-term relief for PHT. ✔ Strength training, specifically slow, heavy progressive loading, is a crucial foundation for recovery. ✔ Addressing the mind-body connection can be a game-changer in managing chronic pain. ✔ Hypervigilance and fear of movement can perpetuate pain—learning to reframe these thoughts is essential. ✔ Recovery is a journey—adjusting your approach when progress stalls is key to success. ✔ Stress and personality traits (perfectionism, responsibility, self-criticism) can influence chronic pain.Resources Mentioned:Sara's email: sarashaff@gmail.comThink Away Your Pain – David SchechterHealing Back Pain – Dr. John SarnoEmily's TMS InstagramDan’s YouTube Channel: Pain Free You

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! 🎉✨O₂ max is often thrown around as the holy grail of endurance performance—but how much does it really matter, and how can you train it effectively? In this episode, I’m joined by Dr. Will O’Connor, exercise physiologist, endurance coach, and experienced researcher, to break down the science, myths, and practical strategies behind VO₂ max.We cover what VO₂ max actually measures, whether your Garmin or Coros watch is giving you reliable readings, and the key workouts proven to raise your aerobic ceiling. Will also shares valuable insights into how long it takes to lose fitness when you’re sidelined with injury, and why efficiency and running economy might matter more than the raw VO₂ number.If you’ve ever worried about your fitness dropping during time off, or if you’re curious about how to truly get faster by training smarter, this is an episode you won’t want to miss.What You’ll Learn in This EpisodeWhat VO₂ max really represents and how it’s measured in a labWhy running economy and fractional utilization matter more than a single numberHow accurate VO₂ max data is from wearables like GarminProven interval sessions to raise your aerobic ceilingThe difference between short, sharp efforts vs. 4-minute intervals (and when to use each)How quickly fitness declines during injury or downtimeThe importance of deciding: are you training or are you rehabbing?Why performance—not your watch’s algorithm—is the true indicator of progressGuest Bio – Dr. Will O’Connor Will holds a PhD in Sport & Exercise Science, specializing in performance metabolism and physiology. With hundreds of VO₂ max tests under his belt, published research, and years of coaching endurance athletes, he brings a unique balance of scientific rigor and practical know-how. He also runs the Performance Advantage Podcast and creates evidence-based training content on his YouTube channel, helping runners and triathletes worldwide optimize performance.Resources & LinksConnect with Will on YouTube: Dr. Will O’ConnorVisit his website: drwilloconnor.com