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 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

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 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.

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 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)

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, 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.

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 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

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! 🎉✨

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.