The Run Smarter Podcast

• Q&A 2: Age & Performance, Achilles Injury Expectations, MRI Alternatives, Tendon Health & Stress Shielding

  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 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 downRecovery potential after Achilles tendon rupture or tendinopathy, with or without surgeryThe true accuracy of MRI vs. CT scans for stress fractures and other running-related injuriesWhether isometric exercises after a run can strengthen tendons and reduce “stress shielding”Episode SummaryIn 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 PerformanceBrodie 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 FracturesBrodie 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 TakeawaysStay 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 MentionedWilly et al. (2019): The Physiology and Biomechanics of the Master’s Runner2016 Consensus Statement on Return to Sport after Injury (World Congress in Sports Physical Therapy)Diagnostic Accuracy of Imaging Modalities for Lower Extremity Stress FracturesKeith Baar: Stress Shielding and Tendon Adaptation episode

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• Re-Run: Marathon PB tactics & strategy with Brian Hanley (Aug, 2021)

  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! 🎉✨Marathon PB Tactics & Strategy with Brian HanleyMost 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 EpisodeWhy even pacing (or equal effort) is the gold standard—and why most runners get it wrongHow to balance physiology and psychology on race day to avoid starting too fastThe difference between pacing at the elite level vs. recreational runningHow weather, terrain, and heat affect pacing—and practical ways to adaptThe role of pacers in reducing cognitive load and helping you stick to your planWhy women often pace better than men in marathonsHow to use training and shorter races to dial in your goal paceThe importance of self-reflection and avoiding the “fundamental attribution error” after a race

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• Latest Research: Cadence Updates, Running Frequency For Marathon Training, HIIT Workouts For Performance, Plantar Plate Injuries

  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 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 🏃‍♂️📚Cadence & Injury PreventionA 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.Training Volume & Marathon PerformanceInsights 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.HIIT Frequency for Recreational RunnersA 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.Plantar Plate InjuriesA 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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• Q&A: Calf Tightness Troubleshooting, Introducing Speed vs Volume, Strength Training for Runners, Finding Motivation Post Marathon

   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 EpisodeCalf 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 TakeawaysRunning 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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• Sara's Rehab Success Story

  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 story00:33 – Background on Sara’s PHT journey and how it developed over the years01:07 – Sara shares the onset of her symptoms dating back to 200902:34 – The chronic resurgence in 2017 and the role of life transitions03:54 – Seeking treatment: from passive treatments to sports medicine05:49 – Ineffective treatments: PRP, dry needling, and acupuncture06:48 – Diagnosis of PHT and later gluteal tendinopathy08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy09:43 – The mental and emotional toll of chronic pain10:41 – Finding Brodie’s podcast and beginning strength training12:18 – The importance of slow, heavy progressive strength training in recovery14:13 – Balancing treatment approaches and avoiding unnecessary interventions16:29 – Returning to running: overcoming fear and rebuilding confidence19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection24:27 – The impact of personality traits on chronic pain and recovery27:53 – How stress and responsibility play a role in pain persistence31:36 – Understanding the emotional component of pain and its management34:27 – Key strategies for overcoming hypervigilance and overanalysis37:45 – How to shift treatment strategies when progress plateaus41:02 – Sara’s current status: running again and symptom management42:51 – Final advice for PHT sufferers and key takeawaysKey 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: [email protected] Away Your Pain – David SchechterHealing Back Pain – Dr. John SarnoEmily's TMS InstagramDan’s YouTube Channel: Pain Free You

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