Learn more about Brodie's Research Database & AI Assistant 📄🔍

In this episode of the Run Smarter Podcast, Brodie sits down with world-renowned sports dietitian and researcher Professor Louise Burke to clear the air on one of the most debated topics in endurance sport: low-carb vs high-carb diets.

After receiving listener pushback from a previous episode on low-carb nutrition, Brodie brings in Louise — who has decades of elite-level experience and research — to explore:

• The theory behind fat-adaptation and low-carb, high-fat diets
• Whether the science supports keto for endurance performance
• The trade-offs between fuel efficiency, oxygen use, and high-intensity output
• What recreational runners should consider when planning their fueling strategies

Louise also shares:

• When keto may be appropriate (hint: not for everyone!)
• How to train your gut to tolerate more carbs
• The dangers of extreme diet restriction
• Why individual response should guide your nutrition plan
• Her concerns around misinformation, particularly in female athlete nutrition

🧠 Key Takeaways:

• Yes, keto increases fat burning, but it can impair high-intensity performance due to reduced oxygen efficiency.
• Carb periodisation—adjusting intake based on session intensity—is a smart strategy for most runners.
• Carbohydrate source and quality matter just as much as quantity.
• Training the gut is essential if you're increasing carb intake for race day.
• Avoid extreme rigidity in diets. Nutrient density, food range, and enjoyment are critical for long-term success.

💬 Quotes to Remember:

Follow Prof Louise Burke on Twitter (X)

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Learn more about Brodie's Research Database & AI Assistant 📄🔍

In this listener Q&A episode, Brodie tackles a wide range of questions from the Run Smarter community. From race-day fueling strategies and minimalist footwear to the nuances of tendon vs muscle rehab, this episode delivers practical, evidence-based advice to help you train smarter and reduce your injury risk.

❓ Questions Answered in This Episode:

• What’s the optimal fueling strategy for long runs and race day?
• How can I avoid calf cramps and “hitting the wall” after 32km?
• Is it okay to strength train the day before a speed session?
• What shoe or biomechanical adjustments can help with medial tibial stress syndrome?
• Are ketone supplements worth the investment for performance or recovery?
• Why do I only get sit-bone pain when running hills?
• How can I safely find my upper weekly mileage limit?
• What are the pros, cons, and research on barefoot running and Vibram shoes?
• Are youth runners more prone to injuries due to early specialization?
• How does tendon rehab differ from muscle rehab—and why do tendon injuries linger?

🧠 Key Lessons:

• Carb fueling: Aim for 60–90g of carbs per hour during long races; train your gut beforehand.
• Cramping prevention: Hydration must include electrolytes, not just water.
• Strength & speed: Don’t compromise quality—if you notice performance drop-offs, rearrange your training week.
• Barefoot shoes: They offer benefits but come with a very narrow margin for error and higher overload risk.
• Injury rehab: Tendon injuries often linger due to stress shielding and require different loading strategies than muscles.

✅ Practical Takeaways:

• Test fueling and hydration strategies during training, not on race day.
• Consider cadence, step width, and load distribution when dealing with shin splints.
• Use shoes as tools: rotate between minimalist and supportive footwear depending on recovery needs.
• Vary youth training loads and encourage multi-sport participation for injury prevention.
• Tendons need slow, progressive loading and may not respond to typical muscle rehab protocols.

💬 Quote to Remember:

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! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍

In this listener Q&A episode, Brodie answers your submitted questions on a range of running topics—from biomechanics and nutrition to recovery strategies and age-related changes in performance. Packed with science-backed insights and practical takeaways, this is part one of a two-part Q&A series.

🔍 What’s Covered in This Episode:

🥤 Is Beetroot a Performance Enhancer?

• A listener asks why WADA might ban beetroot supplements like caffeine.
• Brodie turns to the Run Smarter AI Assistant for research-backed answers.
• Find out how beetroot may impact muscle recovery, oxidative stress, and strength post-race.

🦶 Asymmetrical Foot Position in Swing Phase

• What to do if one foot points down and the other points outward while running.
• When to ignore it and when to address it with assessments, strength/mobility work, or conscious retraining.

👟 Should You Rotate Running Shoes?

• A review of a 22-week prospective study: Runners who used multiple shoe types had a 39% lower injury risk.
• Learn how shoe variety changes loading patterns to potentially prevent injury.
• Plus: How to safely transition into a new pair.

💪 Can I Add More Strength Training If I’m Time Poor?

• Listener Ben wants to fit more upper body strength work into an already full week.
• Brodie shares how to superset exercises for efficiency and recommends a push–pull split over two sessions.

⏱️ “I Used to Run a 41-Minute 10K... Now Everything Feels Hard”

• Emma is struggling after a major performance decline post-relocation and age-related changes.
• Brodie dives into how menopause, environmental factors, training intensity, and aging physiology may all play a role—and what to do about it.

🍑 What Causes Hip Drop?

• Lindy asks about excessive hip drop and how to correct it.
• Brodie breaks down biomechanics, contributing factors (like cadence and strength), and specific glute medius exercises (hip hikes, crab walks, jump rope drills).

🧬 BPC-157: The “Healing Peptide” – Is It Legit?

• Listener Scott asks if BPC-157 is worth exploring for tendon healing.
• Brodie consults tendon rehab expert Dr. Alex Nelson, who shares a cautious perspective: mostly animal studies, inconsistent results, and many unknowns.

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! 🎉✨