The Run Smarter Podcast

CLICK HERE to learn more about the Run Smarter Database 📄🔍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 Title: What Separates Everyday Runners from the Pros? with John HawleyGuest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research ProgramEpisode Summary: In this episode, we dive into the physiology of what distinguishes elite marathoners from recreational runners with Professor John Hawley, an expert in exercise nutrition research. Professor Hawley discusses his recent research papers, A Race Within a Race: Starting Together, Finishing Apart, and The Molecular Athlete: Exercise Physiology from Mechanisms to Medals, covering key insights into performance, training adaptations, and race day strategies. Whether you're aiming to improve your race time or curious about the science behind high-level athleticism, this episode is packed with valuable insights.What You Will Learn by Listening:Key physiological differences between elite and recreational runnersThe role of VO2 max and genetic factors in performanceHow mitochondria and cardiovascular adaptations contribute to enduranceWhy lactate threshold matters and how it affects your race pacePractical tips for improving running economy and efficiencyThe importance of self-reflection in identifying personal performance limitationsTraining intensity distribution – how elites balance volume and speedNutrition and fueling strategies critical for marathon performanceThe role of tendon stiffness, muscle fiber type, and biomechanics in efficient runningImpact of modern running shoes on race performanceInsights into gut microbiome, sleep, and recovery for athletic healthTips for recreational runners on building volume, managing intensity, and enjoying the journey of trainingResources Mentioned:The Molecular Athlete research paperA Race Within a Race (available in the research database folder for subscribers)

CLICK HERE to learn more about the Run Smarter Database 📄🔍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 Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance. He discusses two key studies: 1.) Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis 2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review The conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.Key Takeaways:Vitamin C and Tendon Health: Vitamin C plays a crucial role in collagen synthesis, which is essential for tendon repair and recovery. Collagen makes up 60-75% of tendons, making its synthesis critical for both injury recovery and performance enhancement.Research Insights:A 2017 study found that supplementing with Vitamin C-enriched gelatin before intermittent exercise doubled collagen synthesis in participants, suggesting a potential benefit for injury prevention and tissue repair.A scoping review on Vitamin C’s role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.Practical Application:While there isn’t a definitive recommendation on the optimal dosage or timing of Vitamin C for tendon recovery, the studies suggest considering Vitamin C-enriched supplements, especially for athletes under intense training or those dealing with tendinopathies.Other factors like proper nutrition, rest, and reducing alcohol intake are also critical for maximizing tendon recovery.Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.

CLICK HERE to learn more about the Run Smarter Database 📄🔍Papers discussed on today's episode:Paper 1: Foot Posture and Ankle Dorsiflexion as Risk Factors for Developing Achilles Tendinopathy and Plantar Fasciitis: A Case-Control Study Paper 2:  Evaluating the Effectiveness of the Annual Physical Training Plan for Masters +45 Women Half Marathon Athletes: AGuideline Model for Good Practices for Programming Effort Volume and Intensity Paper 3: Acute effects of the short-foot exercise in runners with medial tibial stress syndrome: A quasi-experimental study  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 MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨Summary: In this episode, we dive into a 2023 study that examines the relationship between carbon fiber plate footwear and bone stress injuries in runners. The research is an opinion article, backed by case studies and observations, highlighting potential biomechanical shifts and injury risks that may come with these advanced shoes. We break down the mechanics of carbon fiber shoes, how they work, and their impact on running performance. We also explore five case studies of athletes who developed navicular bone stress injuries while using these shoes, providing valuable insights into the risks, symptoms, and management strategies.Key Takeaways for Recreational Runners:Carbon Fiber Shoes: Performance Benefits and Misconceptions – Carbon fiber shoes act as a lever, not a spring. While they enhance running performance by providing a more efficient propulsion, their benefits are closely tied to both the carbon plate and the high-tech foam used in the midsole.Biomechanical Changes – Runners using carbon fiber shoes experience changes in biomechanics, such as reduced cadence, longer strides, and increased flight time. These changes could potentially increase the risk of injury, particularly in the foot and ankle.Injury Risks – Bone stress injuries, particularly in the navicular bone, may occur due to the altered distribution of forces in the foot. Athletes in the study experienced symptoms like midfoot pain and swelling after using carbon fiber shoes, leading to long recovery times and, in some cases, surgery.Case Studies – Five detailed case studies offer real-world examples of how runners were affected by bone stress injuries after using carbon fiber shoes. These cases emphasize the importance of symptom awareness, early diagnosis, and gradual rehabilitation.Careful Transition to Carbon Fiber Shoes – Runners should avoid making abrupt transitions into carbon fiber shoes. It’s essential to gradually introduce these shoes into your training routine, starting with slower runs before incorporating speed workouts or races. Failure to do so can lead to severe bone stress injuries, as seen in the case studies.Monitoring Symptoms – Keep an eye out for midfoot pain, especially around the navicular bone. If you experience persistent pain or swelling, seek medical advice and consider getting an MRI or CT scan early to prevent a prolonged recovery process.This episode provides essential insights for any runner considering carbon fiber footwear, especially those concerned about injury risks and recovery strategies.

Explore the complexities of running while coping with grief and chronic fatigue. Discover how community events can aid in mental well-being during tough times. Learn the significance of incorporating single-leg exercises into your training regimen. Dive into the debate on carb loading before marathons, including personalized strategies for fueling up without the usual bland carbs. Experience insights that balance physical and mental health for a fulfilling running journey.

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! 🎉✨Today's Episode Question:Question 1: How should you go about planning running volume for the off-season? Is there a certain percentage of reduction that's recommended? How do you ensure you have enough base mileage at the end of the off-season to pick up the next training cycle?Question 2:I don't have a great strength training setup. The offseason is coming up for me in late November and I want to do more/better strength training. What equipment would you recommend for effective strength training?Question 3:Why is stress a factor that affects performance and recovery? Sometimes stress can be good and motivate us to run more, but other times it can make us more vulnerable to injuries. 

Alice Sanvito is a massage therapist trained in trigger point massage, remedial and sports massage. After several years of practising & lecturing the concepts she learnt, she began challenging her own beliefs and following the science. Today we cover:Are there benefits to promoting blood circulation, and removing lactic acid?Does massage help with muscle lengthening & knots?What is the mechanism behind trigger point therapy?What traps should runners avoid when injured?When is there a place for a runner to receive massage therapy?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! 🎉✨

Papers discussed in today's episode:Paper 1: Cadence matters: Influence of cadence on spinal load during runningPaper 2: Is There a Pathologic Running Motion Associated with Running-Related Injuries? A Methodological Study Using a Motion Analysis System without SensorsPaper 3: The Prevalence of Stress Fractures and the Associated LEAF-Q Responses, Self-Reported Exercise Volume and Dietary Behaviors in Female Recreational RunnersFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

David Hellard, a passionate endurance runner and founder of Caffeine Bullet, shares his insights on optimizing caffeine for athletic performance. He discusses the science behind caffeine's benefits, including improved endurance and mental alertness, while emphasizing the importance of timing and dosage tailored to individual needs. David also highlights the innovative caffeine solutions he developed to enhance absorption and reduce discomfort during runs. Listeners will learn how to effectively incorporate caffeine into their routine for maximum performance, without compromising sleep or gut health.

Discover how an 18-week strength training and foam rolling program dramatically reduced injury rates among recreational runners. The research highlights key strength exercises that target crucial muscle groups, showing that compliance is vital for injury prevention. Foam rolling's mixed results are discussed, with insights on how it may aid recovery and reduce trigger points. By combining strength training with foam rolling, runners can significantly enhance their resilience against injuries and improve overall performance.