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- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
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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.

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

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

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.

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

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

In this 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