The Run Smarter Podcast

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! 🎉✨ 
Episode Summary
In this Q&A episode, Brodie answers listener-submitted questions covering everything from transitioning to zero drop shoes to fixing ITB pain, understanding Zone 2 training accuracy, and safely introducing sprint work.
Along the way, he breaks down common misconceptions, highlights what actually matters, and provides practical, step-by-step strategies you can apply straight away.
If you’ve ever felt confused by conflicting advice or stuck in an injury cycle, this episode will help you cut through the noise and run smarter.
🧠 Questions Covered
How do you safely transition to zero drop / minimalist shoes (especially with a neuroma)?
What are the best exercises for ITB syndrome—and are exercises even the priority?
Do you need a VO2 max test to truly train in Zone 2?
What’s the safest way to introduce sprint training?
Why do your calves (soleus) feel like they’re burning early in runs—and what can you do about it?
🔑 Key Takeaways
Zero Drop Transition
Transition gradually—this is non-negotiable
Start with walking / strength work before running
Introduce running in small doses (5–10 minutes per run)
Build volume slowly (~10% per week)
Monitor for warning signs: calf tightness, foot pain, Achilles stiffness
ITB Pain (What Actually Matters)
The cause is usually load + mechanics, not just weakness
Common triggers:Downhill running
Narrow or crossover step width
Cambered surfaces

First line of treatment:Modify training load and mechanics

Strength work (secondary but helpful):Step-downs
Crab walks
Hip hikes
Single-leg control work

Zone 2 Training (Do You Need Lab Testing?)
VO2 max testing = gold standard, but not essential
Most runners can rely on:Effort (RPE)
Conversation test

True Zone 2 should feel:Sustainable for long durations
Minimal fatigue buildup
“Could do it all over again” effort

Introducing Sprint Training
Start with strides, not all-out sprints
Structure:Gradual acceleration (15 sec)
Short peak speed (8–10 sec)
Full recovery (1–2 min)

Progression:Start with 4 reps at ~75% effort
Build to 6–8 reps at ~90–95% effort

Keep it controlled and progress gradually
Burning Calves (Soleus Overload vs Something Else)
The soleus handles very high loads during running
Common overload factors:High intensity or hills
Minimalist footwear
Rapid training increases

But… consider another possibility:

👉 Compartment syndrome
Clues it might not be “just tight calves”:
Burning sensation early in runs
Bilateral symptoms
Long-standing issue despite rehab
Forced to stop rather than push through
Helpful strategies:
Longer, more gradual warm-ups
Walk/run approach
Avoid sudden intensity spikes
Let symptoms settle before continuing

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! 🎉✨
This episode is a previously recorded Ask Me Anything (AMA) that was originally released exclusively to podcast patrons. Now that the patron platform has been discontinued, these conversations are being shared on the main feed so the broader Run Smarter audience can benefit from the questions and discussions.
In this AMA, Brodie answers listener questions on several common challenges runners face. The episode begins with a deep dive into a practical training question: Is it better to improve running performance using run-walk intervals or continuous running? Brodie explains that the “best” approach depends on factors such as experience level, recent time off running, current injury status, effort levels, fatigue, and overall training consistency. The key takeaway is that consistent mileage without injury is the biggest driver of improvement, and run-walk strategies can often help runners build volume safely while maintaining proper effort levels. 
The episode then shifts to injury management and race readiness. Brodie discusses how to distinguish between a manageable symptom flare-up and a warning sign that training load is too high. He emphasizes that runners should only race when their training has built enough confidence and tissue capacity to tolerate race demands, rather than rushing into events prematurely. Finally, he addresses a question about persistent knee pain and whether it’s better to consult a physio, doctor, or another professional. His advice: seek a practitioner you trust, someone who explains the problem clearly, provides a long-term plan, and adjusts treatment if progress stalls.
Key Takeaways for Runners
Consistency beats everything. The best training strategy is the one you can maintain week after week without breaking down.
Run-walk intervals can be powerful. They help manage fatigue, reduce repetitive loading, and allow runners to safely build mileage.
Effort matters more than format. Easy runs should stay easy (roughly 2–3/10 effort) to maintain an effective training balance.
Don’t rush back into racing. Confidence and capacity should be built gradually through training before entering an event.
If rehab isn’t improving over time, something needs to change. Consider reassessing diagnosis, load management, or the practitioner guiding your rehab.

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! 🎉✨ 

Tendon pain is often treated as a purely physical problem. Strengthen the tendon, adjust the load, and eventually things should improve.
But what happens when the pain persists for months… or even years?
In this episode, Brodie speaks with physiotherapist and PhD researcher Jack Mest about a recent systematic review and meta-analysis exploring the psychological profile of people with persistent tendinopathy. The research compared people with chronic tendon pain to healthy controls and uncovered something surprising: fear of movement wasn’t the main psychological factor.
Instead, the research found that pain catastrophizing — a negative outlook toward pain and recovery — appeared more common in people with persistent tendinopathy.
This episode explores how psychological factors may influence tendon pain, why lower limb injuries may carry a greater psychological burden, and why clinicians need to treat the person behind the injury — not just the tendon itself.
If you’re a runner struggling with Achilles pain, plantar fasciopathy, proximal hamstring tendinopathy, or another persistent tendon injury, this conversation will help you understand why recovery can feel so frustrating — and what might help.

In This Episode
Brodie and Jack discuss:
Why tendinopathy often becomes a chronic condition
What the biopsychosocial model means for tendon rehab
The difference between kinesiophobia (fear of movement) and pain catastrophizing
Why catastrophizing appears more common in persistent tendon pain
Why lower limb tendinopathies may have greater psychological impact than upper limb injuries
The role of beliefs, expectations, and past experiences in shaping pain
Why clinicians should ask about patients’ thoughts and fears about their injury
Whether psychological traits are pre-existing or develop after chronic pain begins
Practical advice for runners dealing with long-term tendon pain
About the Guest
Jack Mest is a physiotherapist and PhD researcher whose work focuses on understanding why tendinopathy becomes chronic and how psychological factors influence tendon pain.
His research aims to improve the way clinicians approach tendon rehabilitation by integrating biological, psychological, and social factors into treatment.

Follow Jack's research and updates:
 X (Twitter): @Mest_Jack
Facebook: Jack Mest Physio
Paper summary: https://www.jospt.org/do/10.2519/jospt.blog.2026017/full/

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! 🎉✨ 
Andy Blow is the founder of Precision Hydration and a former elite triathlete. In today's episode, we delve into the misconceptions around sweat & hydration advice and how to individually tailor a fueling strategy to help your performance.
Andy also answers your questions around cramping, running in cold conditions, gels for a sensitive stomach and if hydrating days before a race is necessary. 
Check out precisionhydration.com for electrolytes and fuelling products.
Click here to book in a free 1 on 1 chat with the precision hydration team.

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 research roundup, Brodie reviews three new papers examining super shoes (advanced footwear technology) and their impact on running economy and performance.
Across a large review, a meta-analysis, and a randomized crossover trial, the consistent finding was a ~2.5–3% improvement in running economy when using carbon-plated, high-stack, high-rebound foam shoes. Importantly, benefits weren’t limited to elites. Even at slower speeds (7.5–12 km/h), recreational runners showed meaningful reductions in oxygen cost, translating to roughly a 1% improvement in marathon performance — about three minutes for a four-hour runner.
The key insight is that it’s not just the carbon plate doing the work. The performance gains appear to come from a synergy between plate stiffness, PEBA-style high-rebound foams, rocker geometry, and stack height. The shoes don’t “create” energy — they reduce energy loss, particularly around the big toe joint and during stance. Interestingly, comfort didn’t correlate with better economy, and biomechanical changes were smaller than many expected.
From a practical standpoint, super shoes offer real performance advantages, but gradual integration is essential. Altered loading patterns and increased stiffness may raise injury risk if introduced abruptly, with case reports highlighting midfoot stress reactions. Rotate them in carefully, monitor symptoms, and be aware that high-rebound foams can degrade over time, reducing their metabolic benefit.