Episodes
McKale is a dietician and runner and has a big passion for iron. Today, McKale answers the remaining patron questions including: How can I lose weight without putting myself in a calorie deficit that heightens my risk of injury? How should my diet change if I move from a maintenance phase to training for a race? How soon after running should I eat? What is the optimal electrolyte drink to consume before, during and after running? Can iron play a role in IBS and distance running? Check out...
Published 08/14/22
McKale is a dietician, runner, and has a big passion for iron. Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen to the body. Today, McKale talks about the role of iron, why it is important for runners and what you should do if deficient. Throughout the interview, Mckale talks about: Is a drop in energy levels during certain parts of the menstrual cycle caused by low iron? Does a runner require a diet higher in iron? Are infusions and...
Published 08/07/22
Published 08/07/22
Today's episode covers a question submitted by a podcast listener: “Do you consider rehab exercises to count towards strength training? I do my 15-20 minutes of exercises that were prescribed for a hamstring injury 5 days/week, but also try to do strength training 3 days/week for 30 minutes. So when I do all that, plus run 50-60 miles per week, it’s like a full-time job! Can I condense all this without sacrificing strength?” Brodie discussed the general guidelines, principles and...
Published 07/31/22
The reason why women sustain more soft tissue injury than men during physical activity is unknown. Studies may indicate that tendons in women have a lower rate of new connective tissue formation, respond less to mechanical loading, and have a lower mechanical strength, which may leave the tissue more susceptible to injury. Brodie reviews a paper titled: 'The adaptability of tendon to loading differs in men and women' and lists several key takeaways and interpretations for male and female...
Published 07/24/22
Brodie reviews a 2022 paper hot off the press titled 'Spatiotemporal and Ground-Reaction Force Characteristics as Risk Factors for Running-Related Injury'.  The purpose of this study was to identify risk factors among spatiotemporal and ground-reaction force characteristics in recreational runners and to investigate whether shoe cushioning modifies the association between running biomechanics and injury risk. Brodie dissects each element of this paper and the surprising results. Become a...
Published 07/17/22
Maddie is a recreational runner who has had bilateral plantar fasciitis for over 5 years. She has faced debilitating symptoms including intense pain, pins and needles and burning sensations which dramatically altered her social life. Cooking, shopping, walking the dogs and playing with her son were sometimes ceased because the pain was so bad. Despite periods of time not running, the pain continued. Maddie shares her newfound improvement after actively researching pain science and...
Published 07/10/22
Tomasz Drybala is a flow and mindful running teacher, extreme runner and author of 'Flow-up: Get rid of anxiety, stress and overwhelm and unlock focus, creativity and joy'.  In this episode, Brodie and Tom talk about flow state, including the benefits, purpose, and the factor that enhance and inhibit flow state. Tom also talks about his upcoming challenge which involves almost 25,000 miles of running from New York to London.  Tune in to learn about running mindfulness and active meditation...
Published 07/03/22
Brodie starts with exciting new developments on the run smarter book and YouTube channel before providing a recap of pain science. Pain is influenced by physiological, psychological and social variables and when considering pain and recovery, your thoughts and emotions can play a significant role. Listen to this episode to learn about psychological elements that can enhance your recovery and why CBT or cognitive behavioural therapy can play a crucial role. The premise behind CBT is: What...
Published 06/26/22
Angelo Gingerelli is a strength and conditioning coach at Seton Hall University and co-author of the book Finish strong: Resistance training for endurance athletes. Today Angelo answers the below questions submitted by the podcast patrons: How long should a strength session be? Should strength sessions be done on running days? Is it okay to run or strength train with delayed onset muscle soreness? Should we train low reps high weight or high reps low weight? Does strength training change...
Published 06/19/22
Paul Ingraham is a Vancouver science writer and a former Registered Massage Therapist.  He left that profession over concerns about pseudoscientific beliefs and practices and went on to create PainScience.com, a website about the science of pain, injury, treatment, and rehab, where he has published hundreds of articles and ten books on these themes, the most successful of which is his guide to the tricky topic of “trigger points.” Today, Paul talks with Brodie about the science behind...
Published 06/12/22
Over the past few years, Kristina managed a few running niggles and running-related injuries due to spikes in training load. What resulted was a long-standing proximal hamstring tendinopathy which was getting harder to manage. Kristina jumped on a free injury chat and got the ball rolling with her run smarter journey. She then looked up some research papers on PHT and started progressive strength training. Still managing to run, Kristina followed many of the Run Smarter principles and...
Published 06/05/22
When injured, one of the worst fears for an athlete is the possibility of losing fitness. This can be of detriment as runners often continue to run and irritate their injury based on this fear. In today's episode, Brodie covers a paper titled: 'Time course of loss of adaptations after stopping prolonged intense endurance training'. We investigate the loss of Vo2 Max and HR max with 12, 21, 56, and 84 days of rest along with countermeasures to mitigate this decline.  Become a patron! ...
Published 05/29/22
Today I interview sports dietitian Stephanie Hnatiuk to answer all your Facebook questions including: What is the best race weight? Is it okay to run on an empty stomach? What are the protein requirements for runners? Are collagen supplements good for tendon health? How can I prevent runner's gut? Should I fuel with fats on long endurance races? Explore Steph's website https://www.stephaniehnatiuk.com/ And follow her instagram @steph.the.runners.dietitian Become a patron! Receive Run...
Published 05/22/22
In today's episode, Brodie answers four listener questions: 1.) I have been diagnosed with anterior compartment syndrome about 10+ years ago., the treatment options I was given were to change my shoes to something more supportive or fasciotomy surgery. In the past 2 months, it has flared up and is really painful. Do you have any tips and knowledge for me?  2.) What type of plyometric exercises would be good to start, especially when you are coming off an injury or several injuries. I am...
Published 05/15/22
The son of a novelist, Matt Fitzgerald has a special passion for writing books. His best-known titles include Racing Weight, 80/20 running, Brain Training for Runners, and Triathlete Magazine’s Essential Week-by-Week Training Guide. Today, Matt answers patron questions all to do with the 80/20 principle. Such as: Can 80/20 work for athletes with high resting heart rates? Does the 80/20 principle work for all types of runners, from speed, distance, low to high mileage? Is there a way to...
Published 05/08/22
Chris is a UK based physio and researcher. His past research has focused on running techniques for injury prevention and performance. In today's episode, I talk with Chris about his opinion on the load versus capacity relationship to reduce the risk of injury. Chris details the sequence of events from acute fatigue, to microscopic tissue damage, macroscopic tissue damage, tissue failure and eventually, injury.  Our conversation dives into the factors that influence loads such as training...
Published 05/01/22
Paul Ingraham is a Vancouver science writer and a former Registered Massage Therapist.  He left that profession over concerns about pseudoscientific beliefs and practices and went on to create PainScience.com, a website about the science of pain, injury, treatment, and rehab, where he has published hundreds of articles and ten books on these themes, the most successful of which is his guide to the tricky topic of “trigger points.” Today, Paul talks with Brodie about the pros and cons of...
Published 04/24/22
Chad Miller was battling niggles and struggling to see performance gains with his running schedule. After jumping on a free injury chat with me, he learnt the principles of a well-balanced training plan. Six weeks later I received this message: “Hi brodie. I wanted to send a huge thank you for our webchat a month or so ago. I've been using the excel log chart and my running has massively improved. I am injury and niggle free and for the first time since I started running in 2018. I raced...
Published 04/17/22
Research shows that power and plyometric exercises can enhance running performance. In today's episode, Brodie discusses five high-intensity workouts you can implement throughout the week along with practice takeaways and tips. Workout #1: 6 rounds (24 squats, 24 double-unders, 24 plyo lunges, 400m run). Workout #2: 20 min AMRAP (10 push press, 10 Kettlebell swings, 10 box jumps). Workout #3: 5 rounds (20 walk lunges, 30 box jumps, 20 wall balls,15 push-ups). Workout #4: For Time: (600m...
Published 04/10/22
Brady Holmer is an endurance athlete, avid runner and PhD student in cardiovascular physiology. In this episode, we talk about exercise on heart health including: At what point can running become detrimental to cardiovascular health? What training is best for cardiac collatereralization? Is it okay to race 20-30 beats per minute above your training heart rate? Is there a certain threshold where cardio health is counterproductive for performance and also longevity? Twitter: @B_holmer:...
Published 04/07/22
Brady Holmer is an endurance athlete, avid runner and PhD student in cardiovascular physiology. In this episode, we talk about exercise on heart health including: At what point can running become detrimental to cardiovascular health? What training is best for cardiac collatereralization? Is it okay to race 20-30 beats per minute above your training heart rate? Is there a certain threshold where cardio health is counterproductive for performance and also longevity? Twitter: @B_holmer:...
Published 04/03/22
Today, Brodie releases an exclusive patron episode onto the main feed which discusses the key principles of injury management. In particular, will an injury get better on its own. If you'd like to become a patron for $5 per month and receive these exclusive benefits along with contributing to the future content, sign up here: Become a patron! Brodie starts with discussing the injury adaptation zone and why some injuries revert back to a pain-free state quickly, while others persist. These...
Published 03/27/22
Today we have coach Campbell Maffett on to answer a few Q&A's from previous episodes. Campbell has been coaching for over fifteen years which includes a level 2 advanced recreational running, world Athletics Level 3 Middle & Long Distance and a Triathlon Australian Level 2 performance coaching qualification. Campbell coaches the 'Love the Run' group (www.lovetherun.com.au) and a free kids run group called Kids Run Club (www.kidsrunclub.net). I throw four questions to Campbell from...
Published 03/20/22
Jen had been battling plantar fasciitis after building up her running mileage in 2016. What followed was a prolonged, frustrating process of self-treatment including a foot boot, night splint, ice, foam rolling, stretches and orthotics.  In 2019, Jen finally had her injury assessed and treated by a health professional but symptoms still lingered for another few years. Medical attention called for an x-ray, cortisone injection, strengthening, dry needling and strength training. After a...
Published 03/13/22