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In this month’s Latest Running Research episode, Brodie breaks down three high-impact studies that every runner should know about—covering sleep quality and injury risk, what actually gets injured during marathon running, and how strength training can improve running economy. If your goals are to run faster, stay injury-free, and train smarter in 2025, this episode delivers clear, evidence-based insights without the fluff.

We start with a standout prospective study tracking runners over six months, showing that poor sleep quality—not sleep quantity—significantly increases injury risk. Each one-point drop in perceived sleep quality increased injury risk by 36%, while rising fatigue and muscle soreness emerged as early warning signs in the 1–2 weeks before injury. The takeaway is clear: sleep quality, recovery monitoring, and subjective signals like soreness and fatigue deserve far more attention than most runners give them.

Next, we zoom out and examine a comprehensive review of marathon-related injuries, separating race-day injuries from training injuries and identifying the most commonly affected areas (thigh, knee, calf, foot, and ankle). The paper highlights both modifiable risk factors (training load, recovery, alcohol use, footwear transitions) and non-modifiable risks (age, sex, prior injury), offering valuable context for runners preparing for longer events or returning from injury.

Finally, the episode explores new research on strength training and running economy, focusing on how combining heavy resistance work with plyometrics (“complex training”) can meaningfully improve efficiency. The findings reinforce that strength training isn’t just for injury prevention—it directly improves how much energy you burn at a given pace, making it a powerful performance tool when programmed correctly.

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In this reflective end-of-year episode, Brodie pulls back the curtain on his own training highs, mistakes, injuries, and breakthroughs to help you make 2026 your smartest running year yet. Drawing from a full year of HYROX preparation, calf and hamstring setbacks, strength gains, sleep struggles, and race-day lessons, he breaks down what actually worked, what didn’t, and—most importantly—why. 

This isn’t just about racing faster; it’s about learning how to adapt, manage load, avoid repeating injury cycles, and build resilience over the long term. Whether you’re training for a marathon, HYROX, or simply trying to stay consistent and injury-free, this episode will prompt honest self-reflection and give you practical ideas you can immediately apply to your own running journey 

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In this Ask Me Anything episode, Brodie answers three high-value listener questions on marathon prep, goal setting, and tapering. He breaks down when to prioritise distance vs time for long runs, how to structure challenging yet realistic running goals, and the key differences between tapering for a half marathon versus a full marathon. The discussion includes practical guidance drawn from coaching insights, research, and Brodie’s own clinical experience supporting runners around the world.

Key Topics Covered

1. Long Runs: Distance vs Time
Brodie explains how to balance training plans that prescribe long distances with the reality of being on your feet for extended periods. He outlines the tipping point where diminishing returns can compromise recovery and how to use duration caps or split-day mileage to stay on track.

2. Setting Challenging but Realistic Goals
Using a structured process—including performance history, rate of improvement, race timelines, and A/B/C goal setting—Brodie shares a framework for developing goals that stretch you without leading to burnout. He also discusses staying true to your plan when friends’ ambitious goals don’t align with your needs.

3. Tapering for Half vs Full Marathons
Brodie breaks down how tapering differs across race distances, why marathon tapers commonly run two weeks while half-marathon tapers may require only a few days, and which variables should remain constant (like intensity) to keep your legs feeling springy and race-ready.

Takeaways

• Cap long runs around 3–3.5 hours if distance pushes you excessively beyond that, to protect recovery.
• Use A/B/C goals and clear timelines to stay grounded and motivated.
• Tapering strategies must match the physiological demands of the race:
  • Marathons require a longer, structured taper.
  • Half marathons may only need a shorter, flexible taper period while maintaining intensity.
• Goal clarity, challenge, commitment, feedback, and simplicity are the pillars of effective goal design.

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This episode is all about turning setbacks into strategy. Brodie joins the show to unpack why injuries are rarely random and how every niggle, flare-up, or full-blown setback carries valuable information about your training, lifestyle, and recovery habits. We explore the big levers that influence injury risk, including sleep, stress, nutrition, footwear changes, and emotional pressure, as well as the subtle patterns runners often miss. Brodie breaks down how to identify training errors, uncover weak links, and understand the early warning signs your body gives long before an injury fully appears.

You’ll learn how to approach your running like an ongoing experiment, how to track the right data, and how to use self-awareness to build a more durable, resilient runner’s body. From understanding your personal injury patterns to applying smarter safeguards in your training plan, this conversation teaches you how to turn any injury into long-term progress. Whether you’re currently sidelined or simply want to avoid repeating past mistakes, this episode gives you the mindset and tools to come back stronger than before.

Check out the Strength Running Podcast here

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Predicting Future Injuries & Early Detection with Prof. Eric Hegedus

In today’s rerun episode, Brodie sits down once again with Professor Eric Hegedus—physical therapist, clinician, researcher, and one of the podcast’s favourite returning guests. Eric previously joined us in Episode 186 to dive into return-to-running principles. Today, he’s back to explore one of the hardest and most misunderstood topics in running science:

Can we actually predict running injuries?
If so, how? And what should runners do with that information?

Using insights from his 3-year prospective cohort study, Eric walks us through what physical performance tests can and cannot tell us about injury risk—and why simple movement screens like single-leg squats may be more powerful than we ever realised.

We also dive into psychosocial risk factors, early warning signs, modern wearable data, and why injury prediction research is evolving rapidly.

What This Episode Covers

• Why Eric designed a study to challenge the Functional Movement Screen (FMS)
• The 15 bodyweight performance tests studied across 360 athletes
• Which movement patterns actually mattered for overuse injuries
• The shocking finding: when motor control was considered, past injury stopped predicting future injury
• Why weak glute medius and poor ankle mobility show up repeatedly in injured runners
• How poor movement gives you “less wiggle room” before overload
• Why injury prediction today is no longer just movement → injury, but a multifactorial real-time model
• The four early warning signs of an upcoming injury episode
• Practical takeaways all runners can apply immediately

Key Insights & Takeaways

1. Movement Quality Matters More Than We Thought

Eric’s research found that poor single-leg or double-leg squat control was strongly associated with future overuse injuries—even more than past injury history.
When movement quality was poor, “past injury” no longer predicted new injury. This indicates:

• Poor motor control = major vulnerability
• Runners with poor control have less buffer when workloads fluctuate
• Runners who move well have a much larger margin for error

Symptoms of poor control during squats include:

• Knees collapsing inward
• Trunk rotating
• Heels lifting
• Using the spine instead of hips/knees to descend

These often reflect:

• Weak glute medius
• Poor ankle mobility
• Poor neuromuscular coordination after prior injury

2. The Tests That Truly Matter

Eric’s study grouped bodyweight tests into:

• Active motion
• Motor control
• Hip stability
• Flexibility
• Power

But the only category that consistently correlated with overuse injury was:

Motor Control: quality of double-leg and single-leg squat

These tests are simple, take 20 seconds, and anyone can self-assess in front of a mirror.

3. Early Warning Signs of an Injury (Clear Red Flags)

Eric highlights four factors runners should monitor weekly:

• Fatigue
• Stress levels
• Sleep quality
• Muscle soreness

When all four trend in the wrong direction, an injury is often imminent.

4. Wearables Are Changing Injury Prediction

Unlike old studies that tested athletes once per year, modern tech (Garmin, Whoop, Oura, etc.) collects real-time data—giving much stronger prediction models.

Right now, Eric estimates we can predict injury with:

👉 30–50% confidence
Already far better than the past, and improving rapidly.

5. Runners Must See Themselves as Whole Humans

Mechanical load alone doesn't explain injuries. Psychological and lifestyle factors matter just as much:

• Travel
• Stress
• Poor sleep
• Relationship/social strain
• High soreness
• Reduced recovery behaviors

Ignoring these variables leads runners into repeated injury cycles.

🧠 Practical Tips for Runners

• Film yourself doing a single-leg and double-leg squat → check knee control, trunk alignment, ankle mobility
• Avoid running when fatigued, highly stressed, poorly slept, or extremely sore
• Build glute medius strength (side planks, hip abduction variations)
• Improve ankle mobility if squats improve with heels elevated
• Consider cross-training to break unidirectional overload
• Take easy days without guilt—they prevent injury, not reflect weakness
• Look at yourself as a whole athlete: body + mind + lifestyle

📚 Related Research Mentioned

• Hegedus et al. Physical performance tests predict injury in NCAA athletes
• Chris Bramah: Hip drop & knee mechanics associated with running injury
  (Referenced within conversation)

👤 About Today’s Guest: Prof. Eric Hegedus

Eric Hegedus is a professor, clinician, researcher, and highly respected physiotherapist whose body of work spans biomechanics, injury risk, and clinical reasoning. His research is widely used globally in sports rehabilitation and athlete screening.

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In this month’s Latest Research episode, we break down five new papers added to the Run Smarter Research Library — including big updates on trail running performance, dynamic stretching, running stability, and emerging tendon therapies like ozone, collagen, and PRP.

Whether you're a trail runner, road runner, or someone dealing with a stubborn tendon injury, this episode arms you with the latest insights to train smarter and reduce injury risk.

In This Episode

Trail Running: What Predicts Performance & Injury Risk?

Paper: Analysis of Factors Influencing Injuries and Performance in Trail Running
Key insights:

• Higher weekly volume, more elevation gain, more interval training, and structured recovery → lower injury risk
• Sleep + passive recovery (massage, mobility, sauna, cold plunges) strongly linked to better performance
• Taller runners had slightly higher injury risk
• Prepared tissue = safer tissue
• More training is protective — but only when recovery is adequate

Dynamic Stretching: Does It Improve Neuromuscular Readiness?

Paper: Acute Effects of Dynamic Stretching on Knee Joint Position Sense and Dynamic Balance in Recreational Runners
Key insights:

• A 5-minute dynamic warm-up improved:
  • Joint position sense
  • Single-leg balance
  • Neuromuscular “readiness”
• Runners were more accurate with limb positioning and more stable on Y-Balance Test

Dynamic Stability & Running Economy: Why Variability Helps

Paper: Runners with Lower Dynamic Stability Exhibit Better Running Economy
Key insights:

• More step-to-step variability (“controlled chaos”) = better running economy
• Stability didn’t change with speed → suggests an individual running “trait”
• Efficient runners aren’t rigid — they allow micro-adjustments

Ozone Therapy for Tendinopathy — An Emerging Option?

Paper: Oxygen–Ozone Therapy in Tendinopathy Management
Key insights:

• May reduce pain, improve function, and support collagen regeneration
• Early evidence only; protocols vary
• Appears promising as an adjunct, not a standalone treatment

Porcine Collagen Injections for Proximal Hamstring Tendinopathy

Paper: Porcine Collagen Injection Therapy Affects Proximal Hamstring Tendinopathy in Athletes
Key insights:

• Return to sport:
  • Collagen + rehab: 57 days
  • Rehab only: 72 days
• Greater functional improvements in the collagen group
• Still small, preliminary studies

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In this special episode, Brodie releases a previously patron-only AMA, answering a wide range of listener questions across injury rehab, running technique, strength training, and recovery tools. Even if you don’t struggle with these issues now, the principles and reasoning in Brodie’s answers provide invaluable insight into smarter training decisions for every runner.

🦴 1. Training With Stress Fractures Below the Ankle

Brodie breaks down why not all stress fractures are equal and why their location, grade, and healing stage matter.
He explains:

• The difference between high-risk vs low-risk stress fractures
• Why navicular fractures heal slowly due to poor blood supply
• The importance of pain-free loading (during, after, and next day)
• How to rebuild fitness without stressing the foot: swimming, pool running, upper body strength, knee extensions, seated hamstring curls
• A staged return to loading:
  1. Offloaded cardio + upper body strength
  2. Seated cycling with low resistance
  3. Rowing + progressive cycling loads
  4. Standing lower-limb strength work (squats, lunges, calf raises)
  5. Elliptical and increasing time-on-feet tolerance
  6. Jump progressions → walk/jog program

Brodie even maps out a sample weekly schedule for mixed cross-training and strength while rehabbing.

🏃‍♀️ 2. “Understriding” Explained (Gait Analysis Breakdown)

A listener asks if it's possible to understride because her gait report showed “reduced overstride bilaterally.”

Brodie explains:

• What overstriding actually is
• Why you must contact slightly in front of your centre of mass
• Why a high cadence (e.g., 188 spm) naturally prevents overstriding
• Why “closer to centre of mass than average” is not a problem if you feel stable and upright
• Why there's usually no need to change your technique if you're not braking excessively or injuring yourself

Great mini-lesson on biomechanics, cadence, and efficient landing mechanics.

🏋️‍♀️ 3. Is One Set Enough in Strength Training?

A unique question: Can I just do one set of an exercise and move on?

Brodie dives into:

• What’s required to trigger true adaptation
• Why one set rarely provides enough consistent stimulus
• Why variety is good—but too much can “spread your progress thin”
• How to work around boredom or repetition fatigue using:
  • Supersets
  • Circuits
  • Alternating upper/lower body between sets
• His recommended “big three” for runners:
  • Squats
  • Deadlifts / Lunges / Step-ups
  • Calf raises
• How minimal effective dosing still works if done consistently and progressively

Practical, realistic strength advice every recreational runner can apply.

🧦 4. Do Compression Socks Actually Help Twingy Calves?

Brodie reviews the latest meta-analysis on compression garments and their effects on recovery:

• Stronger evidence for resistance training recovery
• No significant recovery effects following running
• Small benefits for next-day cycling performance

His advice:

• If compression feels nice, it’s fine to use as a short-term comfort tool
• BUT: don’t rely on it—investigate the cause of recurring calf twinges
  • Training load balance
  • Speed work
  • Hills
  • Shoe heel-drop
  • Hydration and sodium status
• Follow the Recovery Pyramid (Shona Halson):
  1. Sleep, nutrition, hydration, stress
  2. Water immersion
  3. Active recovery
  4. Massage
  5. Cold/heat, cryo, infrared
  6. Top of pyramid: fads like foam rolling, massage guns, compression

🎧 Final Thoughts

This AMA covers a broad range of topics, but the theme is consistent:
 Use symptoms to guide load, progress logically, and focus on long-term habits rather than quick fixes.

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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 injury
• What the evidence shows about tendon stiffness, spring mechanics & running economy
• Why strength training will NOT make you “bulky” as a distance runner
• The 4 “big rocks” exercises Brodie recommends runners prioritise
• Why plyometrics boost running efficiency when paired with heavy lifting
• How to dose reps, sets & rest correctly for actual performance carryover (not just a burn)

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In this episode, I’m joined by elite running coach and host of the Strength Running Podcast, Jason Fitzgerald, to unpack one of the most confusing parts of training: how to structure your taper and recovery weeks. Whether you're preparing for a half marathon, marathon, or ultra, it’s not enough to just "cut back"—the wrong taper can leave you feeling flat on race day, while skipping recovery weeks can lead to burnout and injury. Jason explains the science of reducing fatigue without losing fitness and reveals how small adjustments in training frequency, volume, and intensity make a big difference to performance.

We also dive into how often recovery weeks should be used, why you shouldn't fear losing fitness during a down week, and why maintaining speed during a taper is critical. Jason shares practical taper templates, common mistakes runners make, and how to individualize your taper through experience and experimentation. If you want to feel fresh, fast, and mentally ready for race day—this episode gives you a smarter approach to training so you can perform at your best.

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In today’s episode, we explore three brand new running research studies that shed light on how to run faster across different terrains, optimize your fueling strategy, and understand how hormones influence tendon health. Whether you're training for a marathon, chasing a trail PB, or navigating changes in your body as you age, this episode delivers powerful and practical science-backed insights.

Research Papers Covered
1. Biomechanical Strategies to Run Faster on Level, Uphill & Downhill Terrain

Researchers analysed how runners increase speed across different gradients and where the mechanical load shifts in the body. Key findings:

Flat running: Speed increases mostly from longer stride length, powered by the ankle/calf complex
Uphill running: Speed comes from higher cadence and greater work from hip flexors & hamstrings
Downhill running: Higher eccentric quad load due to braking forces

Training takeaway: Strengthen calves for flats, hip flexors/hamstrings for hills, and eccentric quads for downhill stability

2. Under-Fueling in Endurance Racing: Carbs Are Underconsumed & Overestimated

This study tracked marathoners and cyclists during real races and found:
Actual carb intake = ~21g/hour (far below the 60–90g/hour recommended)
Athletes overestimated how much they thought they consumed
Leftover gels were high, suggesting taste fatigue or gut issues

Sleep & anxiety strongly impacted fueling success
Training takeaway: Fuel by schedule, not by feel. Practice gut training and improve sleep before race day

3. Estrogen & Progesterone’s Impact on Tendon Health

A fascinating tendon biology study showed:
Male and female tendons remodel differently
Female tendons respond strongly to hormone changes
Estrogen increases tendon repair activity, while progesterone stabilizes tissue

Hormonal changes (e.g. menopause, cycle phase, contraceptives) may influence tendon injury risk
Training takeaway: Women experiencing peri/menopause or hormonal changes may need longer recovery windows & consistent strength training

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Topics Covered

Managing Multiple Injuries (e.g., Plantar Fasciitis & PHT)

• How to prioritize the most debilitating injury using key factors:
  • Severity
  • Duration
  • Irritability
  • Predictability
• Why 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 week
• Why 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 muscles
  • Diaphragm 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 Takeaways

• Focus 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.

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In this listener Q&A episode, Brodie dives into four fascinating research-backed topics that every runner should understand — from aging performance to tendon rehab science:

• How running performance declines with age — and the key training interventions to slow it down
• Recovery potential after Achilles tendon rupture or tendinopathy, with or without surgery
• The true accuracy of MRI vs. CT scans for stress fractures and other running-related injuries
• Whether isometric exercises after a run can strengthen tendons and reduce “stress shielding”

Episode Summary

In this “Ask Brodie Anything” edition, Brodie tackles questions from listeners covering performance longevity, injury recovery, and the science behind imaging and tendon adaptation.

🏃‍♂️ 1. Aging & Running Performance

Brodie unpacks the 2019 paper “The Physiology and Biomechanics of the Master’s Runner” by Rich Willy, revealing:

• Performance decline typically begins around age 35, with VO₂ max dropping ~7% per decade.
• Active runners experience slower declines due to training volume and intensity.
• Step length decreases and cadence increases with age, while ankle power and tendon stiffness reduce, leading to slower speeds.
  🧩 Key takeaways:
• Maintain high-intensity interval sessions and training volume.
• Add heavy resistance training (2–3x per week) and plyometrics to preserve tendon stiffness and bone density.
• Use cross-training (ski erg, bike, rower) to build aerobic fitness while reducing joint stress.

🦶 2. Achilles Tendon Rupture: Can You Fully Recover?

Drawing from the 2016 World Congress on Sports Physical Therapy Consensus Statement, Brodie explains that:

• Return-to-sport rates range from 55–90% after 1 year of rehab.
• Surgical cases report 29–87% return, but recurrence rates remain high (27–44%).
• Recovery depends on age, injury severity, and rehab adherence.
  🧠 Brodie emphasizes that full recovery without pain or fear of re-injury is possible — but addressing psychological readiness is as vital as physical rehab.

🩻 3. MRI vs. CT for Stress Fractures

Brodie reviews a systematic review comparing imaging accuracy:

• CT scans: Sensitivity 32–38%, Specificity 88–98% → great for confirming, poor for ruling out.
• MRI: Sensitivity 68%, Specificity 99% → still the gold standard for stress fractures.
  👉 Clinical takeaway: A CT scan can confirm, but a negative CT often still needs MRI.
  Scans should be used only when clinically justified — chronic tendinopathies are best diagnosed via functional assessment, not imaging.

💪 4. Isometrics After Running: Useful or Overhyped?

Referencing tendon researcher Keith Baar, Brodie discusses “stress shielding” — when tendons redirect load away from damaged fibers.

• Post-run isometrics (3×20–30s holds) can help load fatigued tendons more evenly.
• But for true tendon remodeling, progressive heavy slow resistance remains essential.
• Alternatives like “creep loading” and time-under-tension exercises can also reduce stress shielding — no need to be fatigued to gain benefits.

🧩 Key Takeaways

• Stay strong as you age — resistance and high-intensity training slow decline.
• Achilles rehab success depends on gradual loading, not just surgery.
• MRI beats CT for stress fractures; be strategic about when to scan.
• Isometrics help, but heavy slow load is still the cornerstone of tendon rehab.

📚 Resources Mentioned

• Willy et al. (2019): The Physiology and Biomechanics of the Master’s Runner
• 2016 Consensus Statement on Return to Sport after Injury (World Congress in Sports Physical Therapy)
• Diagnostic Accuracy of Imaging Modalities for Lower Extremity Stress Fractures
• Keith Baar: Stress Shielding and Tendon Adaptation episode

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Marathon PB Tactics & Strategy with Brian Hanley

Most 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 Episode

• Why even pacing (or equal effort) is the gold standard—and why most runners get it wrong
• How to balance physiology and psychology on race day to avoid starting too fast
• The difference between pacing at the elite level vs. recreational running
• How weather, terrain, and heat affect pacing—and practical ways to adapt
• The role of pacers in reducing cognitive load and helping you stick to your plan
• Why women often pace better than men in marathons
• How to use training and shorter races to dial in your goal pace
• The importance of self-reflection and avoiding the “fundamental attribution error” after a race

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In this episode of the Run Smarter Podcast, Brodie dives into the latest running research released over the past month. As always, the goal is to cut through the myths and confusion to bring you evidence-based strategies to improve your performance, prevent injury, and run smarter.

What You’ll Learn in This Episode 🏃‍♂️📚

1. Cadence & Injury Prevention
   • A new systematic review on how running cadence influences biomechanics and injury risk.
   • Why a 5–10% increase in cadence can reduce knee impact forces by ~20%.
   • How cadence changes affect running economy, injury risk, and sustainability over time.
2. Training Volume & Marathon Performance
   • Insights from the 2022 Boston Marathon survey.
   • Why higher yearly training volume and more quality sessions (speed work) are linked to faster race times.
   • How slightly reducing training frequency/volume in the 4 months before race day may improve results.
3. HIIT Frequency for Recreational Runners
   • A six-week study comparing 1, 2, or 3 weekly HIIT sessions.
   • Why two HIIT sessions per week seems to strike the best balance between adaptation, recovery, and adherence.
   • The surprising improvements seen even with just one session per week.
4. Plantar Plate Injuries
   • A narrative review on diagnosing this under-recognized but common source of forefoot pain.
   • Key clinical tests (like the drawer test and toe purchase test) and why MRI remains the gold standard.
   • How to distinguish plantar plate injuries from similar conditions such as Morton’s neuroma or stress fractures.

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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 Episode

• Calf 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 Takeaways

• Running 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.

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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 story
• 00:33 – Background on Sara’s PHT journey and how it developed over the years
• 01:07 – Sara shares the onset of her symptoms dating back to 2009
• 02:34 – The chronic resurgence in 2017 and the role of life transitions
• 03:54 – Seeking treatment: from passive treatments to sports medicine
• 05:49 – Ineffective treatments: PRP, dry needling, and acupuncture
• 06:48 – Diagnosis of PHT and later gluteal tendinopathy
• 08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy
• 09:43 – The mental and emotional toll of chronic pain
• 10:41 – Finding Brodie’s podcast and beginning strength training
• 12:18 – The importance of slow, heavy progressive strength training in recovery
• 14:13 – Balancing treatment approaches and avoiding unnecessary interventions
• 16:29 – Returning to running: overcoming fear and rebuilding confidence
• 19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection
• 24:27 – The impact of personality traits on chronic pain and recovery
• 27:53 – How stress and responsibility play a role in pain persistence
• 31:36 – Understanding the emotional component of pain and its management
• 34:27 – Key strategies for overcoming hypervigilance and overanalysis
• 37:45 – How to shift treatment strategies when progress plateaus
• 41:02 – Sara’s current status: running again and symptom management
• 42:51 – Final advice for PHT sufferers and key takeaways

Key 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.com
• Think Away Your Pain – David Schechter
• Healing Back Pain – Dr. John Sarno
• Emily's TMS Instagram
• Dan’s YouTube Channel: Pain Free You

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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 Episode

• What VO₂ max really represents and how it’s measured in a lab
• Why running economy and fractional utilization matter more than a single number
• How accurate VO₂ max data is from wearables like Garmin
• Proven interval sessions to raise your aerobic ceiling
• The difference between short, sharp efforts vs. 4-minute intervals (and when to use each)
• How quickly fitness declines during injury or downtime
• The importance of deciding: are you training or are you rehabbing?
• Why performance—not your watch’s algorithm—is the true indicator of progress

Guest 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 & Links

• Connect with Will on YouTube: Dr. Will O’Connor
• Visit his website: drwilloconnor.com

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In this episode, Brodie chats with Dr. Phil Hayes — senior lecturer at Northumbria University, sports scientist, and highly experienced running coach — about his role as co-editor of The Science and Practice of Middle and Long-Distance Running. Phil’s academic expertise in exercise physiology and decades of coaching experience give him a unique perspective on bridging cutting-edge research with practical training wisdom.

What You’ll Learn in This Episode:

• Behind the Book: How the project came about, Phil’s collaboration with Rich Blagrove, and why they felt a science-based resource for runners was missing from the market.
• Physiology Insights: The limitations of purely metabolic models of performance and why neuromuscular factors and fatigue resistance are vital for understanding endurance.
• Critical Speed Testing: How to use field-based protocols to estimate your maximum sustainable speed, set training zones, and guide performance predictions without a lab test.
• Training Load Monitoring: Why mileage alone can be misleading, and how tools like session RPE, TRIMP scores, and workload ratios help prevent injury and manage progression.
• Consistency Over Intensity: Why avoiding training spikes and maintaining a sustainable workload is key to long-term performance gains.
• Strength & Conditioning: How targeted, year-round S&C work prevents injury, improves resilience, and supports running efficiency.
• Structured Programming: Building both macro- and micro-level training structure to balance hard and easy sessions, and why logging your training is crucial.
• Race Preparation: Adopting a “own the start line” mindset, using checklists, and practicing tapers before key events to refine your approach.
• Tapering Principles: Reducing volume while maintaining intensity in the final weeks before a race, and why individual experimentation is essential.
• Fundamentals First: How focusing on the basics—training structure, S&C, recovery, and balanced intensity—outperforms chasing “magic workouts.”

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In this month’s research breakdown, Brodie dives into four fascinating studies every runner should know about. From bone health and marathon pacing to hamstring flexibility and recovery tools, these findings reveal how science can help you train smarter and avoid common pitfalls.

What You’ll Learn in This Episode:

• Bone Health in Distance Runners
  Why running alone isn’t always enough for strong bones, and the crucial roles of nutrition, vitamin D, strength training, and recovery. Learn the red flags—like stress fractures and missed periods—that signal compromised bone health.
• The Science of Negative Splits in Marathons
  How running the second half faster than the first can preserve glycogen, improve thermoregulation, reduce cardiac drift, and even protect your biomechanics. Plus, practical training strategies to master pacing discipline.
• Hamstring Flexibility & Performance
  A small but insightful study shows how hamstring tightness may reduce quadriceps strength—but doesn’t necessarily affect speed or endurance. What this means for your strength balance, mobility work, and injury prevention.
• Foam Rolling vs Massage Guns for DOMS
  Which recovery tool actually works? Foam rolling improved muscle tone, elasticity, and stiffness faster than rest, but neither reduced soreness compared to doing nothing. Find out what this means for your post-run recovery routine.

Key Takeaways for Runners:

• Fuel properly—low energy availability harms bone health.
• Strength training twice a week boosts bone density and performance.
• A slight negative split is often the optimal marathon pacing strategy.
• Hamstring flexibility supports strength balance but doesn’t guarantee speed gains.
• Foam rolling may help restore function, but don’t expect it to erase soreness.

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In this powerful conversation, Brodie Sharpe sits down with physical therapist, running coach, and lifelong runner Steph Mundt to explore her remarkable journey from repeated bone stress injuries and dangerously low bone density to becoming a stronger, healthier, and faster runner.

Steph opens up about her history with disordered eating, how Relative Energy Deficiency in Sport (RED-S) impacted her bone health, and the wake-up call that led her to overhaul her training and fueling strategies. She shares exactly what worked — from nutrition changes to targeted strength training and plyometrics — and why bone health should be on every runner’s radar, not just those who have experienced stress fractures.

Whether you’re looking to prevent injury, improve performance, or run for decades to come, this episode delivers science-backed strategies and inspiring lessons for all runners.

What You’ll Learn in This Episode

• Steph’s early running journey and how a desire for speed led to under-fueling and multiple stress fractures
• The truth about RED-S and its impact on hormones, recovery, and bone density
• Why running alone is a poor bone-building stimulus (and what to do instead)
• The specific strength training and plyometric exercises Steph used to rebuild her bone density
• How often to train, and why timing matters for bone adaptation
• Fueling strategies and key nutrients for strong bones
• Why all runners — even those without bone health issues — should focus on building and maintaining bone strength
• The mindset shift from chasing short-term PRs to prioritizing longevity and consistency in training

Links & Resources

• Follow Steph on Instagram: @stephmundt.dpt
• Steph’s Coaching & PT Services: Volante PT & Performance