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In this episode, Brodie dives into three new studies aimed at helping runners prevent injury and understand how tech and biomechanics affect performance. Whether you're a recreational runner or an aspiring marathoner, these findings offer practical, science-backed takeaways.

Featured Studies & Key Insights

Asymmetry & Bone Stress Injuries

Study Title: Can biomechanical variables and asymmetry predict bone stress injuries in collegiate distance runners?

• ✅ Key Finding: Even small left-to-right asymmetries may increase injury risk — particularly for female runners.
• 🧍‍♂️ Implication: Asymmetry under 10% was still meaningful in injury prediction. Don’t ignore minor imbalances in cadence, step length, or ground reaction force.
• 🧠 Tip: Wearables that track contact time or vertical oscillation may help identify early imbalances before pain begins.

Strength & Flexibility Self-Assessments for Marathoners

Study Title: Strength and Flexibility Self-Assessment and Subsequent Training Injuries Among Recreational Runners of the NYC Marathon

• ✅ Key Finding: The single-leg glute bridge was the only test significantly associated with injury risk.
• ❌ Flexibility tests (sit & reach, quad stretch) and other strength tests (planks, heel raises, push-ups) had no predictive value.
• 🏠 DIY Test: If you can’t hold a single-leg glute bridge for >20 seconds on your weaker side, your injury risk may be higher.

Super Shoes & Injury Risk

Study Title: Technology Advanced Running Shoes Reduce Biomechanical Factors of Running-Related Injury Risk

• 👟 Super shoes (like Nike Alphafly) encouraged mid/forefoot striking without increasing joint or muscle strain.
• ✅ They reduced load on key areas like the ankle joint, soleus, and peroneus longus.
• ❗️Minimalist shoes, on the other hand, tripled ankle joint forces and heavily loaded the calf and foot — a risk for Achilles and metatarsal injuries.
• ⚠️ Caution: Transition slowly into super shoes or minimalist footwear. Your body needs time to adapt to new mechanics.

Practical Takeaways for Runners

• Monitor asymmetries using wearables or self-awareness — don’t wait for pain.
• Use the glute bridge hold as a simple strength test at home. Aim for >20 seconds on both sides.
• Super shoes aren’t just for speed — they may actually help with injury prevention, especially for habitual forefoot strikers.
• Avoid going cold turkey into minimalist shoes unless you're conditioned for it.

📚 Want to Go Deeper?

🔍 All referenced studies are stored in the Run Smarter Research Database — accessible for just $8.99/month.
💬 Plus, get access to the Run Smarter AI Assistant, which answers your running questions based on podcast episodes, papers, and course content.

👉 Click here to explore membership options

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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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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:

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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.

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Episode 391 – Running is Rehab: When Doing is the Fixing with Greg Lehman

Is complete rest the answer to running injuries? Or is movement—specifically running—itself the medicine?

In this powerful episode, I’m joined by Greg Lehman, renowned physiotherapist, biomechanist, and educator, to challenge long-standing rehab dogmas. We dive into why running itself should often be the primary rehab tool and how to safely navigate pain, fear, and flare-ups on your return to running.

Whether you're dealing with a stubborn tendon, recovering from a muscle strain, or stuck in the fear loop of re-injury, this conversation will shift your mindset and offer practical strategies you can use immediately.

🎯 In This Episode, You'll Learn:

• Why "running is rehab" and what that really means
• How to reframe pain and symptoms as part of the recovery journey
• Why many runners are told to stop running unnecessarily
• How to use pain intelligently (yes, you can run with some pain)
• The truth about muscle imbalances and faulty running form
• When to reintroduce hills, speedwork, or doubles
• Why the 10% rule may be flawed—and what to do instead
• How to know if you're progressing or pushing too far

👤 About Greg Lehman

Greg is a Canadian physiotherapist, chiropractor, and strength & conditioning specialist with a Master’s in Biomechanics. He teaches internationally on pain, rehab, and movement—blending science with practical application. Greg is well known for his humorous, evidence-based takes on rehab myths and frequently posts on Twitter.

🕒 Episode Highlights & Timestamps:

00:00 – Welcome and intro to Greg Lehman
04:12 – What does “Running is Rehab” actually mean?
08:36 – Should you have to “earn the right to run”?
12:44 – When running should be your primary rehab tool
18:40 – The risks of rest: deconditioning, fear, and setbacks
23:30 – Pain, hypervigilance & learning to run with discomfort
29:40 – How to know when running is too painful
36:55 – The role (and limits) of strength work in running rehab
43:00 – Advice on speedwork, hills, and returning to higher mileage
52:22 – Do braces, tape, or orthotics help with return to run?
56:20 – Debunking poor form & muscle imbalance fears
01:00:10 – Should you still follow the 10% rule?
01:03:30 – Closing advice: Be flexible. Progress isn't always linear.

💬 Quotes to Remember

You can find Greg's website, twitter & instagram here along with his website on OA for runners.

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🧠 What You’ll Learn in This Episode:

Join Brodie as he breaks down the latest running research from May 2025, giving you science-backed insights to run smarter, reduce injury risk, and boost performance. In this episode, you’ll explore:

📌 Featured Research Summaries:

1. Biomechanical Strategies to Improve Running

• How increasing your cadence by 10% can reduce knee pain — especially patellofemoral pain.
• Why combining cadence, footwear (lower heel drop), and orthoses yields the best biomechanical results.
• Why cadence alone might be the most powerful, accessible change you can make.

2. Foot Strike & Tibial Loading

• Forefoot striking increases tibial stress by 15–16%—why this matters for runners with a history of shin splints or stress fractures.
• How exaggerating a heel strike decreased tibial load—especially useful for runners recovering from bone stress injuries.
• Don’t be fooled by impact forces: internal loading tells a more important story.

3. Diagnosing Iliopsoas Tendinopathy

• A new test (the HEC Test) combining hip flexion + external rotation had a 94% sensitivity and 88% specificity.
• Why this figure-4 movement is now one of the best clinical tools for groin pain.
• How a guided injection was used to confirm accuracy — and what this means for runners with chronic hip pain.

4. Trail Running Safety Insights

• Based on real-world fatal incidents reported in the news.
• Top causes of death: hypothermia, cardiac arrest, and falls.
• Actionable tips for recreational trail runners:
  • Plan your route and let someone know.
  • Bring layers and an emergency blanket — even for short runs.
  • Use a GPS tracker and whistle.
  • Know the symptoms of heatstroke and hyponatremia.

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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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Guest: Dr. Ian Seels | Specialist Musculoskeletal Physiotherapist

🧠 Episode Summary

In this thought-provoking episode, Brodie chats with Dr. Ian Seels, a private musculoskeletal physiotherapist with over 35 years of experience and a co-author of the paper The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review. Together, they explore the emerging science behind how diet influences inflammation, pain, and injury recovery—with a particular focus on what this means for recreational runners.

If you're battling persistent niggles, chronic tendon pain, or just want to run pain-free into your later years, this episode offers a fresh perspective you might not have considered: what you eat could be the missing link in your recovery journey.

🔍 What You’ll Learn

• Why inflammation matters more than weight when it comes to injury and pain
• How a high-carb Western diet may be quietly sabotaging your recovery
• The 3 pillars of "active management" for injury: mechanical, mental, and metabolic
• The basics of an anti-inflammatory diet (very low carb, high fat, moderate protein)
• The difference between nutritional ketosis vs. metabolic acidosis
• How to train your body to burn fat instead of carbs for endurance
• Simple ways to reduce oxidative stress and support your gut health
• Why omega-3 to omega-6 balance is critical for joint and tendon health
• Label-reading tips that might surprise even the most health-conscious runners
• Whether CRP and ketone testing is worth doing to track inflammation

🧪 Practical Takeaways for Runners

• A 4–6 week anti-inflammatory diet “trial” could help reduce pain and improve energy
• Reducing processed foods and increasing healthy fats can shift you into a less inflamed state
• Berries, leafy greens, herbs, and spices are powerful sources of antioxidants
• Ketone testing can “gamify” your dietary changes and provide real-time feedback
• Omega-3s from oily fish, grass-fed meats, and free-range eggs support healing

🛠️ Resources Mentioned

• 📄 Paper: The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review
• 📺 YouTube: Diet, Health and the Wisdom of Crowds (2018)
• 🌐 LowCarbDownUnder.com.au – A go-to hub for evidence-based low-carb/keto nutrition

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