On today's Q&A Brodie answers all your questions. Here is what we explore: 1.) What is the amount of time per week one should dedicate to strength training? And is it better to do a couple of longer sessions per week or a little bit most days?2.) What are some of the best injury-preventing exercises that a distance runner should keep on rotation?3.) Are there any good exercises to strengthen the ankle to stop it from wanting to roll when the foot goes into a bit of a hole?4.) What are some signs/symptoms of a leg length discrepancy and does it matter? Additionally, could sloped roads and trails be causing a “pseudo-discrepancy”?(Apple users: Click 'Episode Website' for links to..)Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Today Brodie talks about his past 4 weeks of managing multiple injuries, what he has implemented for rehab & how he continues to maintain fitness while injured. Over the past month Brodie has encountered hamstring pain, a sprained ankle and low back pain. Even though these injuries are piling up one after another Brodie is still remaining strong and maintaining his pre-injury cardiovascular fitness. We go through these lessons:Accepting life will always throw you curveballs, being injured is just a part of the gameThe benefits of keeping active, what can you do to keep moving forward?Noticing improvement in symptoms day-by-day as permission to progress your rehab.Identified my weak links and incorporated it into your recovery.(Apple users: Click 'Episode Website' for links to..)Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Kira Sutherland has 25+ years of clinical experience in Naturopathic medicine & sports nutrition and creates a truly wholistic approach to optimising performance for athletes.Today, we are uncovering the benefits and misconceptions of fasting. In particular intermittent fasting for runners. Kira describes the positive effects exercising has in a fasted state, including the fat burning benefits, signalling pathway improvements and the prime opportunity to eat after exercise post fasting. Kira also shares the misconceptions around fasting, the mistakes she has seen athletes make & the consequences if misusing the fasting principles. Please visit Kira's website and her Uberhealth facebook & instagramBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

On this episode, Brodie entertains the scenario of a runner experiencing unpredicted mid-race soreness and highlights some troubleshooting technique changes a runner can do to get through the remainder of a race.There are changes you can make in your speed, cadence and step width during different terrain in order to shift load on your body. Therefore, if soreness arises in a certain area, it's good to have insight into how we can consciously shift load away from these areas.Brodie covers soreness of the foot, plantar fascia, heel, shin, calf, achilles, knee, hamstring, ITB, lateral hip and glute area and the troubleshooting you can do for each.Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Ben Lindsay is the managing director at Solushin, a patented Counter-Traction Technology that effectively treats medial tibial stress syndrome.Ben & his team recognised the importance of effective shin splint treatments (training modification, strength training & orthotics) but set out to design a product in conjunction with these traditional treatment to accelerate recover times.We dive into misconceptions with shin splint treatments, explain the Solushin device along with practical applications & what studies have been conducted to prove its effectiveness.   Click here for the solushin's website & clinical blog. Enter code 'RUNSMARTERSERIES' at checkout, to get 15% off your Solushin product!Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Greg Lehman is a physiotherapist, Chiro & strength and conditioning coach. He teaches courses to health professionals on biomechanics, with pain science & running rehab. Greg had previously wrote a blog titled: 'Running is Rehab: When doing is the fixing' and this is exactly what we dive into today.We delve into this term and what it actually means. Greg lists the benefits of continuing to run within your rehabilitation and consequences if it is ignored. Greg also clarifies how much running is too based based on your injury symptoms.We also answer your patron questions, including:How do we know when we are ready to incorporate tempo runs, intervals and hills when injured?Will tape & braces help my return to running?You can find Greg's website, twitter & instagram here along with his website on OA for runners. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

On this episode Brodie illustrates the importance of eccentric control for runners. He breaks down the different phases of the running cycle and points out different muscle groups undertaking eccentric control.Next, Brodie dives into the benefits of eccentric training including force production, flexibility and rehabilitation purposes.We finish with listing off some key eccentric exercises, how to change the tempo of your current exercises and how to practically implement each. Become a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

We continue our journey! If you haven't listened to part 1 of my chat with Dr. Rachel Zoffness please do so. Today, we dive into practical steps and strategies people can do when they are suffering from pain.Rachel first talks about the concept of 'Cognitive behavioural therapy' and what you think, affects how we feel emotionally, affects how we feel physically, which affects how you behave.Next, Rachel discusses some pain-control strategies and relaxation strategies such as mindfulness, body scanning and breathing exercises and explains why this helps reduce pain. We finish off with the 6 lifestyle tips for better health and reduced pain all from her book the 'pain management workbook'. Check out Rachel's personal website hereYou can also buy the Pain Management Workbook herePlease also follow Rachel on Twitter & InstagramBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Today we have pain psychologist Dr. Rachel Zoffness on the show to teach us about pain & injury. Rachel teaches pain education to medical residents, serves on the pain education faculty at Dartmouth and is the co-president of the American Association of Pain Psychology.She is also the author of The Pain Management Workbook, an integrative, evidence-based treatment protocol for adults living with chronic pain.In part 1 of this 2-parter, we dive into the science of pain both acute & chronic. We break down real-world examples of how a biopsychosocial brain interprets pain and what turns up & dampens pain signals. Check out Rachel's personal website hereYou can also buy the Pain Management Workbook  herePlease also follow Rachel on Twitter & InstagramBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group

Epigenetics can interact with your DNA and genes in order to activate & deactivate your blueprint. Even though your DNA is hardwired, the cell's characteristics & function can change based around your epigenetics.Dr. Cam McDonald is a lecturer, dietician & exercise physiologist here to talk about the information all runners need to know about epigenetics.With epigenetics, we can look at how your body is built, along with how you respond to training load and provide tailored recommendations for you to thrive and run safely. We also look at injury, and how different runners respond to pain & injury differently along with strategies to help each. Visit his website over at www.DrCamMcdonald.com.au  Click here to check out your personal profiling     Click here if you are a health professional looking to learn more about treating clientsBecome a Patron! Choose your Tier HereRun Smarter YouTube ChannelReceive Run Smarter EmailsBook a FREE Injury chat with BrodieRun Smarter App IOS or Android Podcast Facebook group