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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

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🧠 Episode Summary

In this episode, Brodie dives into a newly published paper titled “Female Tendons are from Venus and Male Tendons are from Mars: But Does it Matter for Tendon Health?” by Gerard McMahon and Jill Cook. The paper explores how male and female tendons differ in structure, adaptation, healing, and injury risk—and what it means for those dealing with tendinopathy.

🔍 What You’ll Learn

• Key structural differences between male and female tendons (size, stiffness, collagen synthesis)
• Why female tendons may stretch more but adapt less to training
• How men and women respond differently to tendon rehab protocols
• Surprising findings about pain, healing, and tendon blood flow
• Whether injury prevention or rehab should differ based on sex

📌 Key Takeaways

• Female tendons are more compliant, have lower stiffness, and show slower collagen production—even at rest.
• Male tendons respond more favorably to traditional rehab (like eccentric loading), often reporting greater pain reduction and functional improvements.
• Despite men experiencing more frequent tendon injuries in some data, women may be closer to their strain “danger zone” during exercise, possibly increasing injury risk.
• Women may need longer rehab timelines, heavier resistance training (beyond just eccentrics), and closer attention to recovery, nutrition, and hormonal cycles.
• Men should be cautious about overloading tendons due to higher force-generating capacity and should still progress gradually.

💡 For Runners With Tendinopathy

• Don’t compare your progress to someone of the opposite sex—recovery is sex-specific.
• Trust the process: healing may be happening at a microscopic level even if pain relief is slow.
• Tailor your rehab by considering not just gender, but also age, training history, injury severity, and more.

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To celebrate 400 episodes of the Run Smarter Podcast, Brodie brings on his sister Zoe for a heartfelt and relatable conversation about one of the most transformative shifts in her running journey: learning to truly slow down.

After years of red-lining every session, feeling fatigued, and struggling with motivation, Zoe had a revelation that changed everything. In this episode, she shares what triggered this shift, how removing the pressure of apps like Strava helped, and what it actually feels like to run slow enough to enjoy the process and stay consistent.

💡 Key Takeaways:

• Slowing Down Can Speed You Up: Running slower than you think you “should” may be the key to unlocking consistency and long-term improvement.
• Strava & Social Pressures: Public tracking apps can subconsciously push you into unsustainable efforts. Zoe ditched Strava and focused on how running felt rather than how it looked.
• Enjoyment Fuels Consistency: For the first time, running became enjoyable — not a chore. Zoe looked forward to her runs instead of dreading them.
• Signs You’re Running Too Hard:
  • You constantly red-line
  • You struggle to breathe or feel exhausted post-run
  • You feel unmotivated to start your runs
• Tips for Running Slow Enough:
  • Try “embarrassingly slow” pace for recovery runs
  • Sing a line of a song as a breathing test
  • Focus on how your legs and breath feel, not your watch
  • Finish feeling like you could do it again
• The 80/20 Rule: About 80% of your weekly mileage should be at low intensity — slow enough to hold a conversation or feel relaxed throughout

🧠 Reflection Prompts:

• Are you genuinely running slow enough on your easy days?
• Do apps or social comparison affect your running intensity?
• Would removing pressure improve your enjoyment and consistency?

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Struggling with running during illness, lingering muscle pain, or training for a faster marathon? In this special Ask Me Anything episode, Brodie dives into listener-submitted questions to cover a range of critical topics—from when to return to training after a cold, to how long injuries actually take to heal, to strategies for a faster marathon.

🎧 What You'll Learn:

🔹 Running After Illness:

• How to know when you're ready to return to training after a cold, flu, or COVID.
• The role of heart rate variability in gauging recovery.
• Brodie's personal recovery experience from COVID and his return-to-run strategy.
• Practical illness recovery tips: breathwork, hydration, supplements, and more.

🔹 When Rest Isn’t Enough for Muscle Healing:

• Why complete rest often delays recovery.
• How early rehab exercises support healing and reduce dysfunction.
• The “pain-rest-weakness” spiral and how to avoid it.
• Step-by-step progressions for hamstring rehab.

🔹 Injury Recovery Timeframes:

• Why Brodie avoids giving specific timelines for recovery.
• The importance of physical benchmarks over time-based goals.
• Key recovery factors: daily load, psychological mindset, treatment methods, and training mistakes.

🔹 Is Chronic Injury Harder to Heal?

• The impact of long-term pain on your nervous system and mindset.
• Why recovery is still possible—even after years of dealing with injury.

🔹 Marathon Performance Boosters (Beyond Mileage):

1. Strength training (and how heavy you really need to lift)
2. Pacing strategy (even or negative splits for optimal results)
3. Fueling & hydration (don’t wait until race day to figure it out)
4. Recovery strategy (why sleep is your best performance tool)
5. Footwear (how super shoes like Vaporfly affect performance)

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In this episode, Brodie explores the latest research on vitamin D and its role in tendon health, diving into a 2024 comprehensive review that examines both cell-based and animal studies. You’ll learn how vitamin D influences tendon healing, inflammation, and collagen production—and how low levels could delay your recovery. Plus, Brodie shares practical advice on vitamin D testing, optimal levels, sun exposure, supplementation, and the potential role of vitamin K2.

🧠 What You'll Learn:

• How tendons respond to training and stress via collagen synthesis
• Why vitamin D is like a “site manager” during tendon repair
• The difference between in vitro (lab) and in vivo (animal) studies
• What research shows about vitamin D deficiency and tendon healing
• The importance of maintaining adequate vitamin D levels (and what’s considered optimal)
• Whether supplementation is necessary—and how to combine it with vitamin K2

🧪 Research Highlight:

Study: Exploring the Impact of Vitamin D on Tendon Health: A Comprehensive Review (2024)

• 14 studies analyzed: 5 in vitro, 9 in vivo (mostly animal models)
• Key takeaway: Vitamin D deficiency may impair tendon healing and increase re-injury risk

🛠️ Practical Takeaways:

• Ask your GP for a 25-hydroxyvitamin D blood test
• Aim for blood levels between 75–125 nmol/L for optimal musculoskeletal health
• Get sun exposure for 10–30 mins/day (arms and legs, mid-morning or afternoon)
• Include dietary sources like fatty fish, egg yolks, and fortified foods
• Supplement with 1,000–2,000 IU/day if needed; higher doses may require supervision
• If supplementing long-term, consider pairing vitamin D with vitamin K2 to support bone health and calcium balance

🎯 Ideal For:

• Runners and athletes recovering from tendinopathy
• People looking to optimize tendon repair and performance
• Anyone curious about the role of micronutrients in injury recovery

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In this mind-expanding episode, I’m joined by sports scientist and biomechanics researcher Gustavo Leporace, who unpacks the findings from his newly published paper:

“The Search for the Holy Grail of Running Biomechanics – Is There an Ideal Movement Profile for Minimizing Mechanical Overload?”

https://journals.sagepub.com/eprint/PZ8SVIXH7GSZI7YPTJVQ/full
We discuss:

• 🏃‍♂️ Why no single “perfect” running form exists
• 📊 How machine learning revealed 5 distinct running profiles based on load patterns
• ⚖️ The difference between peak vs. cumulative mechanical load—and why it matters
• 🧬 Variables like cadence, duty factor, vertical stiffness, and movement smoothness
• 🔄 When changing your running technique can help (and when it can backfire)
• 🔍 Why injury rehab should first focus on load management before movement retraining

📚 Mentioned Resources 
 🎥 YouTube explainer video of the 5 running profiles

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Is it safe to exercise while fasting? What if you're a recreational runner? A woman? Or trying to lose weight?

In this episode, I’m joined by the brilliant Kira Sutherland, a naturopath and sports nutritionist with over 25 years of clinical experience and a deep passion for endurance sports. Together, we unravel the science (and myths) behind fasting and athletic performance.

Kira shares practical, evidence-informed insights about:

• 🕒 The different types of fasting (intermittent, dry, Ramadan, fasted training)
• 💪 How fasted exercise influences fat adaptation, performance, and recovery
• ⚠️ Common mistakes athletes make with fasted training
• 👩‍🦰 Why women respond differently to fasting than men (and what to do about it)
• 🍽 The truth about post-exercise eating windows and what matters most
• 🧠 Why the body’s natural rhythms may matter more than your fasting schedule
• 📆 How often and when runners should fast depending on their goals

Whether you're curious about using fasting for performance, longevity, gut health, or fat loss — this episode will help you understand how to do it safely, effectively, and in sync with your body.