The Run Smarter Podcast

Dr. Ian Seels, a seasoned musculoskeletal physiotherapist, shares invaluable insights on how diet influences pain and recovery, particularly for runners. He discusses the significance of inflammation over weight, advocating for anti-inflammatory diets rich in healthy fats and low in carbs. The conversation reveals how chronic inflammation can hinder recovery and highlights the benefits of nutritional ketosis. Seels also delves into the importance of omega-3 to omega-6 balance and offers tips for readers to make informed dietary choices for better overall health.

Join Dr. Nick Fuller, an obesity researcher and former elite hurdler, as he shares insights on sustainable weight loss strategies tailored for runners. He reveals why diets often fail, explaining the biological factors that cause bodies to resist weight loss. Listeners will learn that carbs aren’t the enemy and discover his unique 6-step Interval Weight Loss approach. The conversation dives into managing cravings, the impacts of aging on weight, and the importance of healthy habits over quick fixes. It's all about understanding your body's needs for effective weight management!

Learn more about Brodie's Research Database & AI Assistant 📄🔍📌 Episode Summary:Welcome back, Run Smarter Scholars! In this special research roundup episode, Brodie dives into three fascinating new studies released in April that could change the way you train, recover, and stay injury-free. Recording from a beachside getaway, Brodie filters through over a dozen newly published papers and handpicks the most actionable and interesting ones for runners like you.📚 Papers Covered:1. Shin Splints: A Closer LookMedial Tibial Stress Syndrome: A Scoping ReviewShin splints may be the early stage of tibial stress fractures.Risk factors include high BMI, poor hip strength, excessive pronation, and prior injury history.Overuse and excessive soleus muscle activation play key roles.Treatment strategies include hip strengthening, gait retraining, arch support trials, and gradual return to load with walk-run programs.🧠 Takeaway: Don’t ignore shin splints—they're an early warning sign. Address hip control, pronation, and running loads to stay ahead of injury.2. Injury Prevention Strategies in RunnersRunning-Centred Injury Prevention Support: A Scoping ReviewMost injury prevention programs fail unless supervised.Effective strategies include:✅ Strength training (especially supervised)✅ Gait retraining with feedback✅ Recovery education (sleep, stress, rest days)✅ Coach or group supportRunners prefer passive tools (e.g., shoe changes), even if less effective.💡 Practical Tip: Build a multifactorial plan tailored to your injury history, training volume, biomechanics, and personal preferences.3. Sprint Training Boosts Running EconomyThe Effects of Intermittent Sprint Training on Running Economy and Leg Stiffness in Highly Trained Runners12-week protocol: just 1 sprint session per weekResults:💨 68% improved running economy💪 12–17% increase in leg stiffness🔄 Less vertical movement = greater efficiency🧠 Benefits driven by neuromuscular adaptations, not cardio alone👟 Improvements seen across genders and ages🚀 Actionable Insight: Sprinting once a week can enhance your economy—even if you're already highly trained.🔍 Bonus Research in the AI Library (April Folder)If you're subscribed to the Run Smarter AI Assistant, head to the April folder to explore even more papers Brodie didn't cover in full, including:💉 PRP for Achilles tendinopathy🧠 Psychological traits of multi-marathoners🦵 Return-to-sport protocols for PHT👣 Biomechanics: cadence, footwear & orthotics🧬 Molecular signaling in tendinopathy🍽️ Personalized nutrition for elite performanceFor 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 📄🔍Today, we're joined by internationally renowned physiotherapist, researcher, and hip guru, Dr. Alison Grimaldi, to tackle one of the most misunderstood running-related injuries: gluteal tendinopathy.Alison joins Brodie to dismantle outdated myths, clarify diagnoses, and break down exactly what runners should (and shouldn't) do if dealing with this lateral hip condition.🧠 What You'll Learn:✅ What gluteal tendinopathy is and how it presents❌ Why you shouldn’t rely on imaging for diagnosis or treatment decisions🚫 The truth about ITB stretches, clamshells, and corticosteroid injections🏋️‍♀️ The exercises that actually work — including progressive loading and isometrics🔁 Key biomechanical contributors like crossover step width and pelvic drop🛏️ Lifestyle strategies to reduce aggravation (sleeping positions, sitting habits, running terrain)🧬 Why partial tendon tears don’t mean you’re doomed (and rarely require surgery)🛠 Practical Takeaways:Diagnosis Tip: The combination of pain on palpation + 30-second single-leg stance test = 99% diagnostic accuracy.Rehab Advice: Build tendon tolerance with progressive strength work — clamshells won’t cut it!Avoid Pitfalls: Passive treatments (like steroid injections or repeated stretching) often delay recovery.Movement Fixes: Widen step width, increase cadence, and avoid road cambers if they aggravate your symptoms.🔗 Resources Mentioned:Dr. Alison Grimaldi’s website & self-help course: https://dralisongrimaldi.com/online-courses/Gluteal Tendinopathy Masterclass paper (Musculoskeletal Science and Practice, 2023)👩‍⚕️ About Dr. Alison Grimaldi:With 30+ years in clinical practice and a PhD in hip rehabilitation, Alison is a leader in hip research and physio education. She teaches worldwide and has developed evidence-based rehab programs for both professionals and the general public.Follow her on social media: 📸 Instagram: @dralisongrimaldi Website: https://dralisongrimaldi.com/   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! 🎉✨

Jordi Sullivan, a qualified dietitian with a Master's in Dietetics, shares his expertise as the founder of The Fight Dietitian. He dives into the crucial role nutrition plays in injury recovery, offering actionable strategies for optimizing performance. Jordi emphasizes the importance of calorie intake and protein for tissue repair while discussing carbs, fats, and the signs of under-fuelling. He clarifies the value of supplements like collagen and offers insights on creating personalized nutrition plans that even recreational runners can follow.

Learn more about Brodie's Research Database & AI Assistant 📄🔍Belinda Beck is a Professor in the school of allied health services at Griffith University. She has been involved in bone health research for 20 years and published over 100 research papers. Today, we discuss stress fractures and bone health. We start with the adolescent population and why diet, bone loading & peak bone mass is so important in this population. Secondly, Belinda dives into symptoms, risks, causes and treatment of stress fractures. Lastly, we talk about the masters runner and aging populations. What is the best approach for the treatment and management of bone conditions such as osteoporosis?Click here to head to the bone clinic You can also find the bone clinic on facebookCheck out some previous podcast episode:Avoiding & Managing Stress FracturesThe hidden dangers of RED-S with Isobel RossFor 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 📄🔍🧠 Episode Summary:In this jam-packed episode, Brodie dives into the latest running research added to the Run Smarter database for March 2025. From tendon rehab protocols to marathon fueling strategies and smartwatch accuracy, you'll walk away with practical takeaways and cutting-edge insights to train and rehab smarter.🔍 Featured Research Papers:Stress Relaxation & Nutrition in Patellar Tendinopathy (Keith Barr, 2019)Explores how combining gelatin + vitamin C with isometric loading can heal even severe degenerative tendons.Case study of an NBA player with 50% degenerative patellar tendon—healed to normal MRI status after 18 months.Practical rehab protocol: Heavy isometrics (leg extensions, leg press, Spanish squats) + 15g gelatin + 225mg Vitamin C, taken 1 hour before.Key concept: Stress relaxation allows load to reach the injured part of the tendon.Nutrition Timing & Marathon PerformanceExamines how pre-, during-, and post-race fueling impacts finish times.Top performers consumed 30–60g of carbs per hour (those closer to 60g performed best).Having a nutrition plan, especially one guided by a dietitian, correlated with faster times.Surprisingly, pre-race caffeine, carbs, and fluid intake didn’t significantly affect finish time.Overhydration linked to slower finishes—individualize hydration plans!Smartwatch Accuracy for Predicting Performance (Huawei GT Runner Study)Watches accurately predicted marathon times within 3% error margin based on 5K/10K/HM times.Great alternative to expensive lab VO2 max or lactate threshold tests.Encouraging for recreational runners looking to track and plan training more effectively.🏃 Key Takeaways for Runners:Tendon Rehab: Healing degenerative tendon is possible—target it with specific loading + nutrition.Race Day Fueling: Practice your carb intake in training and aim for 60–90g/hr during long races.Hydration: Don’t overdo fluids—tailor to sweat rate and environmental conditions.Tech Insights: Smartwatches can be surprisingly accurate in predicting race performances—use that data!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 discussion, Dr. Michele Zanini, a researcher and lecturer, delves into his groundbreaking study on how strength training can improve running economy. He explains the concept of running economy durability and its importance for maintaining performance under fatigue. Listeners will learn about his unique 10-week strength training protocol, including exercises like back squats and plyometrics. Key findings highlight a 35% improvement in time-to-exhaustion and how targeted strength training strategies can benefit both male and recreational runners.

Learn more about Brodie's Research Database & AI Assistant 📄🔍In this episode of the Run Smarter Podcast, Brodie sits down with Moira, a dedicated endurance athlete and physical therapist, to discuss her long and challenging battle with chronic injury. What started as a suspected stress fracture turned into a frustrating cycle of pain, conflicting diagnoses, and psychological hurdles. Moira shares her journey of setbacks, self-reflection, and ultimately, breakthrough moments that led her back to running. Her story highlights the importance of understanding pain science, overcoming fear of movement, and following a structured, gradual return-to-running plan.What You’ll Learn in This Episode:The progression of Moira’s injury and the many misdiagnoses she received along the way.How medical imaging (MRI, x-rays) and different professional opinions added to her confusion.The psychological impact of chronic pain and injury on an athlete’s identity.The role of pain science in Moira’s recovery and how she shifted her mindset.The importance of finding a trusted health professional who aligns with your approach.How Moira gradually returned to running and her current training routine.Key Takeaways:Pain Science & Nervous System Sensitivity: Moira learned that her pain wasn’t solely due to structural damage but also a result of a hypersensitive nervous system. Recognizing this was a major turning point in her recovery.Fear of Movement (Kinesiophobia): Despite being a physical therapist, Moira developed a deep fear of movement, which prolonged her symptoms. A gradual and confidence-building approach to movement helped her break this cycle.Small, Sustainable Steps: Her return to running started with 10-second run intervals. This slow approach was crucial in rebuilding confidence and reducing fear-driven pain responses.The Power of Self-Talk & Mental Reframing: Moira used mantras, journaling, and positive reinforcement to change her mental approach to pain and injury.Trust & Patience in the Process: Finding a professional she trusted and following a structured plan were critical in her return to pain-free running.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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍For a summary & graphic of Mark's paper, click hereUnderstanding and Enhancing Running Economy with Mark ConnickEpisode 379 | Run Smarter Podcast🎙 Guest: Mark Connick – Postdoctoral Researcher in Sports Biomechanics and Physiology📄 Topic: Individualization of Footwear for Optimizing Running EconomyEpisode Overview:In this episode, we dive deep into the science of running economy and how different footwear choices impact performance. Mark Connick shares insights from his recent paper and explains the direct and indirect effects of footwear on biomechanics. Whether you're an elite athlete or a recreational runner, this episode will help you understand how shoe selection can make you more efficient and faster.Key Takeaways for Runners:✅ What is Running Economy? – Learn how oxygen cost impacts running performance and how you can run faster while using less energy.✅ How Footwear Affects Performance – Discover the direct (mechanical) and indirect (biomechanical) effects of shoes on your stride, muscle activation, and efficiency.✅ The Role of Carbon Fiber Plates – Do super shoes really make you faster? Understand how plates act as a lever rather than a spring and why different runners experience different benefits.✅ Foam, Midsole, and Energy Return – Learn why shoe stack height, midsole density, and weight impact how much energy is saved or lost with each step.✅ How to Test Your Own Running Economy – A simple DIY test using a heart rate monitor and a track to compare shoes and determine which is most efficient for you.✅ Choosing the Right Shoe for Your Needs – Should you get a super shoe for your next marathon? Mark shares practical advice on how to find the best shoe based on comfort, biomechanics, and race goals.✅ How to Transition Safely into Super Shoes – Avoid injuries by gradually adapting to new footwear and listening to your body's response.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! 🎉✨