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 this month’s Latest Running Research episode, Brodie breaks down three fascinating studies that challenge common beliefs and refine how runners should approach performance and injury prevention. First, a randomized controlled trial on ketone supplementation reveals that while ketones significantly improve cognitive function—helping with reaction time and mental clarity—they do not improve running performance, efficiency, or fuel utilization. Despite feeling better during efforts, runners didn’t run faster, and some even experienced gastrointestinal issues, raising questions about their real-world value for endurance athletes. Next, Brodie explores a meta-analysis comparing high-intensity interval training (HIIT) vs moderate continuous running (MICT). The key takeaway: HIIT is more effective at improving running economy (efficiency at submax speeds), particularly at moderate intensities, while steady running is better for improving VO₂ max (your aerobic engine). This reinforces the idea that both training styles serve different physiological purposes—and combining them strategically is the smartest approach for performance gains.Finally, a newly released review challenges one of the most common rehab narratives: that weak glutes cause poor running mechanics. Across 19 studies, there was no consistent link between hip strength and running biomechanics, and even strengthening programs failed to meaningfully change running form. Instead, Brodie reframes strength training as a way to increase load capacity, not “fix” technique—highlighting the importance of gait retraining and smart load management over blindly strengthening muscles.🎯 Key Takeaways Ketones may sharpen your brain—but won’t make you run faster HIIT improves efficiency, steady running builds aerobic capacity → you need both Stronger glutes ≠ better running form → focus on capacity, not just mechanics Fatigue, load, and training errors remain the biggest drivers of injury risk

Practical tips for switching to zero-drop shoes without hurting your calves or feet. Clear steps to reduce ITB pain by changing load and running mechanics. Simple ways to gauge Zone 2 training without lab tests. Safe, progressive plans to add sprint work and hill variations. Guidance on managing burning soleus pain and when to consider a deeper problem.

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! 🎉✨ This episode is a previously recorded Ask Me Anything (AMA) that was originally released exclusively to podcast patrons. Now that the patron platform has been discontinued, these conversations are being shared on the main feed so the broader Run Smarter audience can benefit from the questions and discussions.In this AMA, Brodie answers listener questions on several common challenges runners face. The episode begins with a deep dive into a practical training question: Is it better to improve running performance using run-walk intervals or continuous running? Brodie explains that the “best” approach depends on factors such as experience level, recent time off running, current injury status, effort levels, fatigue, and overall training consistency. The key takeaway is that consistent mileage without injury is the biggest driver of improvement, and run-walk strategies can often help runners build volume safely while maintaining proper effort levels. The episode then shifts to injury management and race readiness. Brodie discusses how to distinguish between a manageable symptom flare-up and a warning sign that training load is too high. He emphasizes that runners should only race when their training has built enough confidence and tissue capacity to tolerate race demands, rather than rushing into events prematurely. Finally, he addresses a question about persistent knee pain and whether it’s better to consult a physio, doctor, or another professional. His advice: seek a practitioner you trust, someone who explains the problem clearly, provides a long-term plan, and adjusts treatment if progress stalls.Key Takeaways for RunnersConsistency beats everything. The best training strategy is the one you can maintain week after week without breaking down.Run-walk intervals can be powerful. They help manage fatigue, reduce repetitive loading, and allow runners to safely build mileage.Effort matters more than format. Easy runs should stay easy (roughly 2–3/10 effort) to maintain an effective training balance.Don’t rush back into racing. Confidence and capacity should be built gradually through training before entering an event.If rehab isn’t improving over time, something needs to change. Consider reassessing diagnosis, load management, or the practitioner guiding your rehab.

Jack Mest, physiotherapist and PhD researcher into tendinopathy, studies how psychology shapes persistent tendon pain. He talks about surprising findings that pain catastrophizing, not fear of movement, is more common in chronic cases. Short discussions cover why lower-limb injuries carry greater psychological burden, how beliefs shape recovery, and when psychologically informed care or referrals may help.

Andy Blow, founder of Precision Hydration and former elite triathlete, specializes in sweat science and individualized hydration. He explores sweat testing, how sodium loss varies between people, and practical ways to measure sweat rate. Conversations cover cramping causes, electrolyte strategies, gut training for gels, and hydration challenges in cold 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! 🎉✨  In this month’s research roundup, Brodie reviews three new papers examining super shoes (advanced footwear technology) and their impact on running economy and performance.Across a large review, a meta-analysis, and a randomized crossover trial, the consistent finding was a ~2.5–3% improvement in running economy when using carbon-plated, high-stack, high-rebound foam shoes. Importantly, benefits weren’t limited to elites. Even at slower speeds (7.5–12 km/h), recreational runners showed meaningful reductions in oxygen cost, translating to roughly a 1% improvement in marathon performance — about three minutes for a four-hour runner.The key insight is that it’s not just the carbon plate doing the work. The performance gains appear to come from a synergy between plate stiffness, PEBA-style high-rebound foams, rocker geometry, and stack height. The shoes don’t “create” energy — they reduce energy loss, particularly around the big toe joint and during stance. Interestingly, comfort didn’t correlate with better economy, and biomechanical changes were smaller than many expected.From a practical standpoint, super shoes offer real performance advantages, but gradual integration is essential. Altered loading patterns and increased stiffness may raise injury risk if introduced abruptly, with case reports highlighting midfoot stress reactions. Rotate them in carefully, monitor symptoms, and be aware that high-rebound foams can degrade over time, reducing their metabolic benefit.

A research review on whether active cool-downs after running actually deliver their promised benefits. Topics include effects on same-day and next-day performance, lactate clearance, soreness and stiffness, immune and hormonal responses, and long-term injury rates. The role of static stretching and foam rolling is discussed. Practical advice centers on individualizing recovery based on personal benefit versus time cost.

A deep dive into what happens inside painful tendons at a microscopic level. Discussion of why imaging often does not match pain and how collagen, nerves, and tissue changes drive symptoms. Exploration of factors like load timing, low-grade inflammation, oxidative stress, cellular ageing, and metabolic health. A look at future diagnostics, regenerative treatments, and why a holistic rehab approach is needed.

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 rerun episode, we dive deep into foot strength, control, and coordination with one of the world’s leading authorities on running biomechanics, Jay Dicharry.Jay is a physical therapist, biomechanical researcher, and author of Running Rewired and Anatomy for Runners. He’s also the creator of the MOBO Board and has analysed thousands of runners’ gait patterns across elite labs in the US.This conversation breaks down why foot strength is so often misunderstood, why simple exercises like towel scrunches fall short, and how runners can build durable, efficient feet that translate directly to better running performance and fewer injuries.Despite a chaotic recording (blackouts, platform failures, and tradesmen mid-interview), the first 40 minutes in particular are packed with high-value, practical insights you can start using immediately.🧠 What You’ll Learn in This EpisodeWhy foot strength actually matters for runnersWhy the foot is often the missing link between strength training and running injuriesHow poor foot control can contribute to injuries up the chain (calf, knee, hip, spine)Why runners haven’t seen injury rates drop despite better shoes and more researchCoordination comes before strengthWhy most runners don’t have a “strength” problem, but a coordination problemThe difference between:CoordinationStabilityLoadWhy skipping coordination leads to poor results—even with good exercisesSimple self-tests you can do todayThe Toe Yoga test (and what failing it actually means)The single-leg balance test to identify poor foot strategyHow to tell if you’re cheating with your hip and trunk instead of using your footHow to load the foot properlyWhy calf raises alone are not enoughWhen runners are not ready for heel-off or calf-dominant exercisesHow to progress from:Flat-foot control→ single-leg stability→ loaded exercises like split squats and single-leg deadliftsWhy heavy single-leg lifts actually make sense for runnersFlat feet, high arches & foot “type”Why foot shape isn’t something you need to “fix”When foot structure matters—and when it doesn’tWhy some runners with very flat feet run pain-free at elite levelsOrthotics: who actually needs them?Why Jay now prescribes very few orthoticsThe test that determines whether orthotics are necessaryHow long-term orthotic use can reduce intrinsic foot muscle activityHow to safely wean off orthotics if appropriate (and why cold-turkey is a bad idea)Minimalist shoes vs cushioned shoesWhy barefoot running didn’t “fail” (and what it actually changed)Why minimalist shoes are a training tool, not a moral identityHow shoe cushioning affects proprioception and running economyWhy most runners benefit from a shoe quiver, not one “perfect” shoeCommon misconceptions Jay sees all the time“Running alone is enough to make me strong”“Everyone should transition to minimalist shoes”“Foot motion is dangerous”Why most running injuries are load management problems, not form flaws🏃 Practical Takeaways for RunnersFoot strength isn’t about doing more exercises—it’s about doing the right progressionMaster coordination before adding loadTrain your feet year-round, not just when injuredBarefoot strength work improves learning and controlStrong feet support better running economy, not just injury prevention🔗 Resources Mentionedmoboboard.com – Foot-specific strength and coordination exercisesanathletesbody.com – Jay’s educational resources and programs

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 Running Research episode, Brodie breaks down four newly published papers that challenge common assumptions about bone health, injury risk, shoe prescription, and recovery tools in runners. Across all four studies, a consistent theme emerges: what feels logical—or is heavily marketed—doesn’t always align with how the body actually adapts. From bone mineral density and stress injuries to shoe “matching” and foam rolling, this episode helps runners separate useful tools from over-inflated claims.  🦴 Paper 1: Bone Mineral Density & Ground Reaction Forces This study explored whether the forces experienced during running are associated with bone mineral density (BMD)—and whether this relationship differs between male and female runners. Key Findings Male runners with higher ground reaction forces tended to have higher bone mineral density at the spine, pelvis, femur, and tibia.These relationships were present at both self-selected and standardised running speeds.In female runners, no meaningful relationship was found between impact forces and bone mineral density.Female runners had consistently lower absolute bone density and impact forces than males.Why This MattersBone adapts to mechanical loading—but not equally across sexes.Running alone may provide enough stimulus for bone adaptation in males, but often not in females.Hormones, energy availability, muscle mass, and force production likely play a role.Practical TakeawaysRunning mileage alone is not a reliable bone-building strategy for everyone.Female runners may benefit more from:Heavy strength trainingJumping and sprintingMulti-directional loadingBone health also depends on recovery and nutrition, not just impact.🦴 Paper 2: Biomechanics & Bone Stress Injuries This scoping review examined biomechanical factors associated with bone stress injuries (BSIs) across multiple running populations. Key Findings:The strongest prospective risk factors for BSIs were:Greater vertical centre-of-mass movement (“bounce”)Lower cadenceEvery ~0.5 cm increase in vertical motion was linked to a 14–17% higher injury risk.Each additional step per minute was associated with a 3–5% reduction in risk.Site-specific mechanics varied by injury location (tibia, metatarsals, navicular).Why This MattersExcessive vertical motion and low cadence consistently increase bone stress.Many commonly blamed factors (e.g. loading rate) are less reliable predictors.Some biomechanical findings may reflect post-injury adaptations, not causes.Practical TakeawaysSmall cadence increases (5–10 steps/min) may meaningfully reduce bone stress.Reducing unnecessary “bounce” can be protective.Gait changes should be gradual and load-aware.Biomechanics is only one piece—training load, sleep, nutrition, and bone health interact👟 Paper 3: Shoe Recommendations & Gait Analysis This single-blinded randomised trial tested whether shoes recommended based on gait analysis actually change how runners move—or simply change how they feel. Key FindingsShoes labelled as “gait-matched” were rated:More comfortableHigher performingLower injury riskDespite this, both shoes were identical models with different colours.No differences were found in:Running mechanicsFoot strikeTibial accelerationWhy This MattersExpectations and expert recommendations strongly influence perception.Gait analysis can act as a placebo-like effect.Feeling better does not necessarily mean moving differently—or safer.Practical TakeawaysComfort matters—but it does not guarantee injury protection.Be cautious of claims that a shoe “fixes” your gait.If a shoe feels good and supports consistent training, it can still be useful—but not for biomechanical reasons.Long-term injury risk is driven more by load management than shoe category 🧠 Paper 4: Foam Rolling & the Knowledge-to-Action Gap To close the episode, Brodie discusses a paper examining whether practitioner beliefs about foam rolling align with scientific evidence. Key FindingsStrongest evidence supports foam rolling for:Short-term increases in range of motionTemporary pain reductionAcute increases in local blood flowLittle to no evidence supports:Performance enhancementInjury preventionLong-term structural changes to muscle or fasciaOnly 2 of 15 practitioner beliefs aligned with the evidence.Knowledge gaps existed across professions and countries.Why This MattersFoam rolling isn’t useless—but its benefits are often overstated.The issue isn’t the tool—it’s how it’s explained and justified.Poor science communication fuels unrealistic expectations.Practical TakeawaysUse foam rolling as a short-term symptom-management tool, not a fix.It won’t replace strength training, load management, or recovery.If it helps you feel better and train consistently, that still has value🔑 Episode Take-Home Message Across bone health, injury risk, footwear, and recovery tools, the evidence consistently shows that adaptation is driven by load, context, and recovery—not quick fixes or marketing claims. Understanding what actually matters allows runners to train smarter, reduce injury risk, and focus on interventions that truly move the needle.