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Today, we're joined by internationally renowned physiotherapist, researcher, and hip guru, Dr. Alison Grimaldi, to tackle one of the most misunderstood running-related injuries: gluteal tendinopathy.
Alison joins Brodie to dismantle outdated myths, clarify diagnoses, and break down exactly what runners should (and shouldn't) do if dealing with this lateral hip condition.
๐ง What You'll Learn:
โ What gluteal tendinopathy is and how it presentsโ Why you shouldnโt rely on imaging for diagnosis or treatment decisions๐ซ The truth about ITB stretches, clamshells, and corticosteroid injections๐๏ธโโ๏ธ The exercises that actually work โ including progressive loading and isometrics๐ Key biomechanical contributors like crossover step width and pelvic drop๐๏ธ Lifestyle strategies to reduce aggravation (sleeping positions, sitting habits, running terrain)๐งฌ Why partial tendon tears donโt mean youโre doomed (and rarely require surgery)๐ Practical Takeaways:
Diagnosis Tip: The combination of pain on palpation + 30-second single-leg stance test = 99% diagnostic accuracy.Rehab Advice: Build tendon tolerance with progressive strength work โ clamshells wonโt cut it!Avoid Pitfalls: Passive treatments (like steroid injections or repeated stretching) often delay recovery.Movement Fixes: Widen step width, increase cadence, and avoid road cambers if they aggravate your symptoms.๐ Resources Mentioned:
Dr. Alison Grimaldiโs website & self-help course: https://dralisongrimaldi.com/online-courses/Gluteal Tendinopathy Masterclass paper (Musculoskeletal Science and Practice, 2023)๐ฉโโ๏ธ About Dr. Alison Grimaldi:
With 30+ years in clinical practice and a PhD in hip rehabilitation, Alison is a leader in hip research and physio education. She teaches worldwide and has developed evidence-based rehab programs for both professionals and the general public.
Follow her on social media:
๐ธ Instagram: @dralisongrimaldi
Website: https://dralisongrimaldi.com/
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Optimal Nutrition for Tendon Recovery with Jordi Sullivan
๐ Episode Summary:
In this episode, Brodie is joined by sports dietitian Jordi Sullivan, founder of The Fight Dietitian, to unpack one of the most overlooked aspects of injury rehab: nutrition. While the conversation begins with general performance nutrition, the focus soon shifts to actionable strategies for tendon recovery.Jordi shares his evidence-based, no-nonsense advice on calories, macronutrients, micronutrients, and supplements, while offering simple frameworks to help injured athletes support healing and stay on track with their rehab goals.
๐ง What Youโll Learn:
Why calorie intake is essentialโespecially during injuryHow to calculate protein needs and why it's vital for tissue repairA breakdown of carbs and fats: their role in recovery and daily fuelingHow to spot signs of under-fuelling, both short- and long-termWhen (and if) supplements like collagen, vitamin D, and protein powders are worth usingHow to keep nutrition simple without sacrificing resultsWhat recreational runners can learn from elite athlete routinesโwithout overdoing itThe โfactoryโ analogy to understand how your body uses food to heal๐ค Guest Bio:
Jordi Sullivan is a qualified dietitian with a Master's in Dietetics and a background in exercise and nutrition science. He works with a wide range of athletes including combat sport professionals, endurance runners, and team sport athletes. Through The Fight Dietitian, Jordi and his team specialize in helping athletes optimize performance, recovery, and injury resilience using practical, science-backed nutrition.
๐ Visit The Fight Dietitian Website๐ Website 'PDF Guides & Courses'๐ธ Follow Jordi: @the_fightdietitian๐ธ Follow Lauren (Endurance Specialist): @thexfitdietitian
๐ Resources & Links:๐ฌ Key Quotes:
"If youโre under-fuelling long-term, your body starts shutting down systems it canโt afford to run. That includes your bones, immune system, and even your mood." โ Jordi Sullivan"Supplements should supplement your dietโnot replace a poor one. Start with food first." โ Jordi SullivanFor MORE Run Smarter Resources ๐โโ๏ธ๐
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Belinda Beck is a Professor in the school of allied health services at Griffith University. She has been involved in bone health research for 20 years and published over 100 research papers.
Today, we discuss stress fractures and bone health. We start with the adolescent population and why diet, bone loading & peak bone mass is so important in this population. Secondly, Belinda dives into symptoms, risks, causes and treatment of stress fractures. Lastly, we talk about the masters runner and aging populations. What is the best approach for the treatment and management of bone conditions such as osteoporosis?
Click here to head to the bone clinic
You can also find the bone clinic on facebookCheck out some previous podcast episode:
Avoiding & Managing Stress Fractures
The hidden dangers of RED-S with Isobel RossFor MORE Run Smarter Resources ๐โโ๏ธ๐
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๐ง Episode Summary:
In this jam-packed episode, Brodie dives into the latest running research added to the Run Smarter database for March 2025. From tendon rehab protocols to marathon fueling strategies and smartwatch accuracy, you'll walk away with practical takeaways and cutting-edge insights to train and rehab smarter.
๐ Featured Research Papers:
Stress Relaxation & Nutrition in Patellar Tendinopathy (Keith Barr, 2019)Explores how combining gelatin + vitamin C with isometric loading can heal even severe degenerative tendons.Case study of an NBA player with 50% degenerative patellar tendonโhealed to normal MRI status after 18 months.Practical rehab protocol: Heavy isometrics (leg extensions, leg press, Spanish squats) + 15g gelatin + 225mg Vitamin C, taken 1 hour before.Key concept: Stress relaxation allows load to reach the injured part of the tendon.Nutrition Timing & Marathon PerformanceExamines how pre-, during-, and post-race fueling impacts finish times.Top performers consumed 30โ60g of carbs per hour (those closer to 60g performed best).Having a nutrition plan, especially one guided by a dietitian, correlated with faster times.Surprisingly, pre-race caffeine, carbs, and fluid intake didnโt significantly affect finish time.Overhydration linked to slower finishesโindividualize hydration plans!Smartwatch Accuracy for Predicting Performance (Huawei GT Runner Study)Watches accurately predicted marathon times within 3% error margin based on 5K/10K/HM times.Great alternative to expensive lab VO2 max or lactate threshold tests.Encouraging for recreational runners looking to track and plan training more effectively.๐ Key Takeaways for Runners:
Tendon Rehab: Healing degenerative tendon is possibleโtarget it with specific loading + nutrition.Race Day Fueling: Practice your carb intake in training and aim for 60โ90g/hr during long races.Hydration: Donโt overdo fluidsโtailor to sweat rate and environmental conditions.Tech Insights: Smartwatches can be surprisingly accurate in predicting race performancesโuse that data!
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In this episode of the Run Smarter Podcast, Brodie sits down with researcher and lecturer Dr. Michele Zanini to discuss his groundbreaking new study: "Strength Training Improves Running Economy Durability and Fatigued High Intensity Performance in Well-Trained Male Runners."
We dive into what durability actually means in a running context, why it matters, and how strength trainingโdone the right wayโcan help you maintain performance under fatigue and finish your races stronger.
๐ Topics Covered:
Why Dr. Zanini designed this study and the research gaps it aimed to fillThe concept of running economy durability and how it differs from standard running economyHow the study was structured and what made it uniqueDetailed breakdown of the strength training protocol:10-week program, 2x/weekExercises: back squats, single-leg press, isometric calf raises, plyometric drillsProgressive overload and focus on intent (explosive effort)Key results:35% improvement in time-to-exhaustion at 95% VO2maxSignificant gains in running economy under fatigueNo change in economy in a fresh stateโwhy this might be the casePractical implications for recreational runnersStrength training tips to optimize durability and late-race performanceAdditional insights on how female and recreational runners might respond to similar training๐ Key Takeaways for Runners:
Strength training doesnโt just help with injury preventionโit can enhance fatigue resistance.Running economy improvements may be more visible during fatigue, especially for well-trained runners.Strength protocols should include progressive loading, low reps with high intent, and strategic plyometrics.Even without fancy lab equipment, runners can apply these training principles and see real-world performance gains.Follow Michele on:
X @MicZanini
BlueSky @mzaniniphysiology.bsky.social
LinkedInFor MORE Run Smarter Resources ๐โโ๏ธ๐
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In this episode of the Run Smarter Podcast, Brodie sits down with Moira, a dedicated endurance athlete and physical therapist, to discuss her long and challenging battle with chronic injury. What started as a suspected stress fracture turned into a frustrating cycle of pain, conflicting diagnoses, and psychological hurdles. Moira shares her journey of setbacks, self-reflection, and ultimately, breakthrough moments that led her back to running. Her story highlights the importance of understanding pain science, overcoming fear of movement, and following a structured, gradual return-to-running plan.
What Youโll Learn in This Episode:
The progression of Moiraโs injury and the many misdiagnoses she received along the way.How medical imaging (MRI, x-rays) and different professional opinions added to her confusion.The psychological impact of chronic pain and injury on an athleteโs identity.The role of pain science in Moiraโs recovery and how she shifted her mindset.The importance of finding a trusted health professional who aligns with your approach.How Moira gradually returned to running and her current training routine.Key Takeaways:
Pain Science & Nervous System Sensitivity: Moira learned that her pain wasnโt solely due to structural damage but also a result of a hypersensitive nervous system. Recognizing this was a major turning point in her recovery.Fear of Movement (Kinesiophobia): Despite being a physical therapist, Moira developed a deep fear of movement, which prolonged her symptoms. A gradual and confidence-building approach to movement helped her break this cycle.Small, Sustainable Steps: Her return to running started with 10-second run intervals. This slow approach was crucial in rebuilding confidence and reducing fear-driven pain responses.The Power of Self-Talk & Mental Reframing: Moira used mantras, journaling, and positive reinforcement to change her mental approach to pain and injury.Trust & Patience in the Process: Finding a professional she trusted and following a structured plan were critical in her return to pain-free running.For MORE Run Smarter Resources ๐โโ๏ธ๐
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For a summary & graphic of Mark's paper, click hereUnderstanding and Enhancing Running Economy with Mark Connick
Episode 379 | Run Smarter Podcast
๐ Guest: Mark Connick โ Postdoctoral Researcher in Sports Biomechanics and Physiology
๐ Topic: Individualization of Footwear for Optimizing Running EconomyEpisode Overview:
In this episode, we dive deep into the science of running economy and how different footwear choices impact performance. Mark Connick shares insights from his recent paper and explains the direct and indirect effects of footwear on biomechanics. Whether you're an elite athlete or a recreational runner, this episode will help you understand how shoe selection can make you more efficient and faster.
Key Takeaways for Runners:
โ What is Running Economy? โ Learn how oxygen cost impacts running performance and how you can run faster while using less energy.
โ How Footwear Affects Performance โ Discover the direct (mechanical) and indirect (biomechanical) effects of shoes on your stride, muscle activation, and efficiency.
โ The Role of Carbon Fiber Plates โ Do super shoes really make you faster? Understand how plates act as a lever rather than a spring and why different runners experience different benefits.
โ Foam, Midsole, and Energy Return โ Learn why shoe stack height, midsole density, and weight impact how much energy is saved or lost with each step.
โ How to Test Your Own Running Economy โ A simple DIY test using a heart rate monitor and a track to compare shoes and determine which is most efficient for you.
โ Choosing the Right Shoe for Your Needs โ Should you get a super shoe for your next marathon? Mark shares practical advice on how to find the best shoe based on comfort, biomechanics, and race goals.
โ How to Transition Safely into Super Shoes โ Avoid injuries by gradually adapting to new footwear and listening to your body's response.
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What Youโll Learn in This Episode:
โ Compression Garments: Hype or Helpful?
Does wearing compression gear actually improve running performance?A deep dive into the latest systematic review and meta-analysis.The surprising truth about muscle vibration and efficiency.What this means for your race day gear choices.โ Achilles Tendon Pain: The Role of Anxiety & Fear
How psychological factors like anxiety and fear of rupture impact your pain levels.Why fear of movement may not be as important as fear of rupture.The proven strategies to manage Achilles tendinopathy more effectively.โ Runnerโs Knee (Patellofemoral Pain Syndrome): Self-Management That Works
The power of strengthening your quads and glutes.How education and load management can speed up recovery.The unexpected role of mindfulness in pain management.Key takeaways from the latest systematic review.Why You Should Listen:
๐ฏ Stop Wasting Money on Unproven Gear โ Learn what science says about compression wear before you invest. ๐ฏ Break Free from Persistent Achilles Pain โ Understand the mental and physical strategies that will help you heal faster. ๐ฏ Recover from Runnerโs Knee More Effectively โ Discover the best exercises, education strategies, and mindset shifts to get back to pain-free running.
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How to Survive and Thrive in All Weather Conditions with Andrew and Michael
Episode Summary: In this episode of the Run Smarter Podcast, we sit down with Andrew and Michael, hosts of the Endurance Innovation Podcast, to explore how runners can optimize performance in various weather conditions. Whether youโre training in freezing temperatures, racing in extreme heat, or battling humidity, Andrew and Michael break down the science behind heat transfer, thermoregulation, and practical strategies to maintain performance. Expect a deep dive into the mechanics of cooling, hydration, layering, and more!
What Youโll Learn in This Episode:
Why understanding thermoregulation is key to running performanceHow to dress appropriately for cold weather runs and avoid frostbiteWhy runners naturally slow down in extreme cold and how to manage itThe role of humidity in heat stress and how to handle itHow heat adaptation works and how to train for hot conditionsThe best cooling strategies, including ice slushies, wrist cooling, and pre-cooling methodsHow clothing color and material impact heat absorption and reflectionCommon mistakes runners make in extreme temperatures and how to avoid themGuest Bios:
Andrew Buckrell: Mechanical engineer with a research background in aerodynamics and heat transfer. Passionate about applying engineering principles to endurance sports.Michael Petralia: Mechanical engineer turned endurance coach. Specializes in performance optimization through scientific principles.Listener Questions Answered:
Why do I run slower in the cold, no matter how warm my muscles get?Why does my heart rate increase more in cold weather?How can I stay cool in extreme heat and humidity?Should I train by heart rate in hot conditions?Do hot drinks really help cool you down?Search 'The Endurance Innovation' wherever you find your podcasts
You can also follow 3X training on Instagram
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In this episode of the Run Smarter Podcast, I sit down with Dr. Keith Barr from the University of California, Davis, to uncover groundbreaking research on tendon health, rehabilitation, and performance. Dr. Barr shares his expertise on tendon tissue engineering, the role of mechanical loading in healing tendinopathies, and how to reverse chronic scar tissue formation. Whether you're a runner struggling with tendon pain or a coach looking to optimize performance, this episode is packed with game-changing insights.
What You'll Learn in This Episode
๐น Why tendons develop scar tissue โ and how stress shielding plays a role in tendinopathy
๐น How to reverse chronic tendon damage โ with the right type of loading strategy
๐น The difference between tendon stiffness and perceived stiffness โ and how it impacts performance and injury risk
๐น Why isometric exercises are a game-changer โ and how to use them effectively in rehab and injury prevention
๐น The role of hormones in tendon injuries โ including how menopause and testosterone affect tendon health
๐น How to train smarter to avoid tendon injuries โ including the optimal way to structure your running volumeKey Takeaways & Actionable Strategies
โ Target the scar tissue with load โ Use isometric holds after a workout to gradually reintroduce load to the weak areas
โ Donโt rush into plyometrics โ Start with long-duration isometric exercises before progressing to slow, heavy strength training
โ Train twice a day for better tendon adaptation โ Splitting your runs into two sessions improves tendon recovery and adaptation
โ Respect the first few sessions of new training โ The first track session, spikes workout, or hill session introduces high jerk forces, increasing injury risk
โ Consider hormonal factors โ Women going through menopause may need to adjust their training due to changes in tendon stiffness and collagen synthesisDr. Keith Barrโs Research & Resources
๐น Follow Keith Barr on BlueSky: Muscle Science
๐น Read his research paper: Using Load to Improve Tendon Ligament Tissue Engineering and Develop Novel Treatments for TendinopathyFor MORE Run Smarter Resources ๐โโ๏ธ๐
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Episode Summary:
In today's episode, Brodie is joined by Christie Ashwanden, author of Good to Go: How to Eat, Sleep and Rest Like a Champion. Christie, a renowned science journalist and former lead writer at 538, shares practical advice on nutrition, hydration, and recovery for athletes. They discuss the myths and marketing tactics surrounding sports nutrition, the importance of body awareness, and how to simplify recovery by listening to your bodyโs natural signals.Topics Covered:
00:00 โ Introduction: About Christie Ashwanden and her book Good to Go.01:46 โ Brodie shares how Christie Ashwandenโs book has influenced his recovery series and introduced him to new experts and topics.04:07 โ Christieโs background in sports and her journey through overtraining and recovery struggles.05:58 โ Insights from Christieโs interviews with elite athletes and the overlooked importance of recovery throughout one's athletic career.07:25 โ Nutrition's role in recovery: Is it more complex than we think?09:44 โ Debunking the recovery window myth and how marketing has influenced sports nutrition trends.13:16 โ Why a balanced diet often meets all your nutrient needs without supplements or "superfoods."18:04 โ The truth about hydration: Why drinking to thirst is more effective than following arbitrary hydration guidelines.23:10 โ The dangers of overhydration and the rise in hyponatremia cases in endurance athletes.27:19 โ Marketing tactics in the protein and supplement industry: What science really says.32:05 โ Alcohol and recovery: Can a post-run beer fit into a recovery plan?35:49 โ Final advice: Simplify your nutrition strategy, avoid overthinking, and improve body awareness to optimize recovery.Key Takeaways:
Nutrition doesnโt have to be overly complicated. Focus on balanced, real foods and trust your bodyโs hunger and thirst signals.The "recovery window" is more of a "barn door." You donโt need to eat immediately after a workout unless you're performing again soon.Overhydration can be more dangerous than mild dehydration. Drink to thirst rather than forcing hydration based on weight loss or urine color.Supplements are often driven by marketing rather than science. Real food provides the nutrients your body needs.Stress management, including dietary flexibility and recovery rituals, plays a significant role in optimal recovery.For MORE Run Smarter Resources ๐โโ๏ธ๐
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Welcome to the Run Smarter Podcast, where we decipher the latest running research to help you train smarter and achieve your running goals. In todayโs episode, Brodie dives into cutting-edge studies released this month, breaking them down into actionable takeaways for runners. From optimizing your interval training to uncovering the surprising benefits of dark chocolate and curcumin, this episode is packed with evidence-based insights. Plus, discover how you can gain access to hundreds of research papers and the new Run Smarter AI Assistant to level up your running IQ.
What Youโll Learn in This Episode:
Interval Training for VO2 Max Improvements:Short intervals vs. long intervalsโwhatโs more effective for improving VO2 max and heart rate zones?Key takeaways for structuring your interval sessions.Dark Chocolate for Endurance Runners:How 50g of dark chocolate daily can improve arterial flexibility, reduce blood pressure, and enhance recovery.Why these benefits are even more pronounced for runners over 40.Curcumin and Running Performance:The effects of curcumin supplementation on inflammation, brain function, and overall performance.Does curcumin live up to the hype for endurance athletes?For MORE Run Smarter Resources ๐โโ๏ธ๐
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Episode Summary:
In this episode of the Run Smarter Podcast, we delve into the fascinating world of mental preparation with Bence Kelemen, a PhD candidate at the Hungarian University of Sports Sciences and national-level 800m runner. Bence recently published groundbreaking research exploring mental preparation in runners, highlighting gender differences, competition levels, and psychological training effects on performance.
What Youโll Learn in This Episode:
The Role of Mental Preparation: How mental training can enhance performance and why itโs as important as physical preparation.Key Findings from Benceโs Research: Gender differences in self-talk strategies, the importance of mental readiness, and why recreational runners can mentally prepare as effectively as elite athletes.Practical Takeaways for Everyday Runners:Pre-Race: Techniques to calm pre-competition nerves, like diaphragmatic breathing and box breathing.During the Race: Strategies like visualization, breaking the race into smaller sections, and positive self-talk to overcome fatigue and mental barriers.Post-Race Reflection: The value of journaling to analyze performance, learn from challenges, and maintain long-term motivation.Why Mental Preparation Isnโt Just for Performance: How these techniques can boost your enjoyment of running and keep you passionate about the sport.Resources and Links:
Research Access: Members can find Benceโs paper on mental preparation in the Run Smarter research database (December 2024 folder).Breathing Techniques: Try box breathing or diaphragmatic breathing for stress management.Connect with Bence: Website & Research GateDonโt Miss This Episode If:
Youโve ever struggled with race-day jitters or mental fatigue during a run.You want to learn proven strategies to sharpen your mental game.Youโre curious about the science behind how your mind impacts your running performance.๐ง Listen now to transform your mental preparation and take your running to the next level!
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Paper title: Sex Differences and Extracorporeal Shockwave Therapy Outcomes in Runners with Achilles or Hamstring Tendinopathy
Episode Summary:
In this episode of the Run Smarter Podcast and Overcoming Proximal Hamstring Tendinopathy Podcast, Brodie Sharpe dives into the science behind shockwave therapy and its effectiveness for treating Achilles and hamstring tendinopathies in runners. Brodie explores the mechanisms of shockwave therapy, discusses its application, and reviews the findings of a fascinating research paper that delves into factors such as gender, hormonal contraceptives, and their impact on treatment outcomes. Whether you're dealing with stubborn tendon pain or just curious about innovative therapies, this episode is packed with actionable insights.What Youโll Learn:
What is shockwave therapy, and how does it work?Key findings from a research paper on shockwave outcomes in runners with Achilles and hamstring tendinopathies.Factors influencing the effectiveness of shockwave therapy, including hormonal contraceptive use and chronic versus acute tendinopathies.Ideal candidates for shockwave therapy and when it might not be suitable.The role of combining shockwave with strength training for optimal results.Key Takeaways:
Shockwave Therapy Basics: A handheld device delivers pressure waves to stimulate healing in tendons and surrounding tissues. It's especially effective for chronic, low-level, stubborn tendon pain.Research Insights: Female runners using hormonal contraceptives were less likely to see clinically significant improvements. Other variables like gender and the female athlete triad were explored with interesting results.Best Practices: Shockwave therapy is most effective when combined with strength training for long-term tendon health and resilience.Practical Advice: Most effective results typically require 3โ6 sessions, with improvements continuing up to 12 weeks post-treatment.Resources Mentioned:
Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodieโs database of research papers and podcast episodes for tailored advice.For MORE Run Smarter Resources ๐โโ๏ธ๐
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๐ CLICK HERE! ๐โจEpisode Overview:
In this episode of the Run Smarter Podcast, host Brodie Sharpe dives into the critical topic of recovery with world-renowned expert Dr. Shona Halson. Shona, an associate professor at Australian Catholic University and a leader in recovery science, unpacks the Recovery Pyramid, a framework that recreational runners can use to optimize their training and recovery. Whether you're training for marathons, ultras, or simply trying to stay injury-free, this episode is packed with practical tips and the latest evidence-based advice.
Key Topics Covered:
The Recovery Pyramid:Base of the Pyramid: The essentialsโsleep, mental downtime, and hydration/nutrition.Middle Levels: Recovery tools such as water immersion, compression, active recovery, and stretching.Top of the Pyramid: Massage, cryotherapy, infrared treatments, and fad-based methods.Sleep and Downtime:Why sleep is the cornerstone of recovery.The importance of mental recovery and finding stress-free moments in your day.Water Immersion:Practical applications of cold, hot, and contrast water therapies.The science behind hydrostatic pressure and its benefits for blood flow and recovery.Compression Garments:When and how to use compression tights effectively.Differentiating between medical-grade and commercial-grade compression.Stretching and Massage:The psychological benefits versus the limited physical impact on recovery.Why stretching and massage can still play an essential role in unwinding after training.Practical Recovery Tips for Runners:Active recovery routines for long-run days.Hydration and cooling strategies for hot-weather training.How to gauge the intensity of "easy" days to avoid the dreaded training "gray zone."Listener Q&A Highlights:
Rusty asks: Best active recovery routines after long runs?Paul wonders: Is complete rest or a slow run better for older runners?Jacinta inquires: How to recover effectively after running in hot/humid conditions?Key Takeaways:
Focus on the base of the pyramid: Sleep, downtime, and nutrition are non-negotiable for effective recovery.Use tools like water immersion, compression, and massage as supplementary strategies once the basics are in place.Trial and error are essentialโevery runner is different, so find what works for your recovery needs.Avoid fads and prioritize scientifically supported methods for optimal results.Resources Mentioned:
Follow Dr. Shona Halson: You can find Shona's twitter account here -
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๐ CLICK HERE! ๐โจPapers covered in today's episode:
Paper 1: The Training Intensity Distribution of Marathon Runners Across Performance Levels
Paper 2: Foam Rolling Intervention Improves Lactate Clearance After High-Intensity Exercise
Paper 3: Whatโs (Not) in Your Supplement? An Energy and Macronutrient Analysis of Commercially Available Carbohydrate Gels -
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- Access to Research Papers ๐๐
- & Ways to Work with Brodie ๐ค๐
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For MORE Run Smarter Resources ๐โโ๏ธ๐
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๐ CLICK HERE! ๐โจGuest: Shreen Lasheen, PhD Candidate in Orthopedic Physical Therapy, Cairo University
Episode Summary:
In this insightful episode, we sit down with Shreen Lasheen, a leading researcher specializing in running-related injuries, particularly shin splints (medial tibial stress syndrome). With years of clinical and research experience, Shreen shares her deep understanding of shin splints, how they develop, and evidence-based strategies for treatment and prevention. Runners at all levels will gain valuable tips to stay injury-free and optimize their performance.Key Topics Discussed:
1. Understanding Shin Splints
Definition & Causes: An overuse injury due to excessive ground reaction forces causing inflammation of the tibiaโs periosteum or bone microdamage.Pathology Theories: Traction from the calf muscles and direct bone overload.2. Diagnosis & Symptoms
How to Differentiate Shin Splints from Other Injuries:Stress Fracture Test: One-leg hop test (unable to hop = potential stress fracture).Compartment Syndrome Signs: Numbness, tingling, and pale skin.Key Symptoms: Diffuse pain along the inner shin, worsening with activity and improving with rest.3. Treatment and Rehabilitation
Rest and Recovery: Following MRI grading-based rest periods (2-9+ weeks).Rehabilitation Exercises:Strength Training: Hip abductor exercises such as pelvic drops, side-lying hip abductions, and single-leg bridges.Flexibility Work: Calf stretches and ankle dorsiflexion exercises.Balance Exercises: Progressing from two-leg to single-leg stability tasks.Supportive Therapies: Ice application, kinesio taping, and potential use of orthotic insoles.4. Prevention Tips for Runners
Training Adjustments: Run on softer surfaces (grass, sand, synthetic tracks) for most runs; limit road running.Footwear Selection: Use appropriate shoes based on individual foot mechanics (shock-absorbing or pronation control insoles).Gradual Progression: Increase mileage gradually to allow for musculoskeletal adaptation.What Recreational Runners Will Learn:
How to recognize the early signs of shin splints.Evidence-based treatment options to speed recovery.Strength and mobility exercises to reduce injury risk.Best practices for shoe selection and surface adaptation.The importance of balancing training loads to stay injury-free.Connect with Shreen Lasheen: Instagram, FaceBook
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For MORE Run Smarter Resources ๐โโ๏ธ๐
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- The Run Smarter Book ๐
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- & Ways to Work with Brodie ๐ค๐
๐ CLICK HERE! ๐โจEpisode Title: Managing Sleep and Time Zones for Better Performance with Jesse Cook
Guest Bio:
Jesse Cook is a clinical psychologist and researcher specializing in sleep and circadian health. With a background in clinical psychology from the University of Wisconsin, Jesse has been studying the intricate relationships between sleep, circadian rhythms, and athletic performance for over a decade. His work spans a range of topics, including idiopathic hypersomnia, wearable sleep tracking technologies, and optimizing well-being and performance in athletes. Heโs also an avid runner who combines his personal and professional passions.Episode Overview:
What circadian rhythms and sleep inertia mean for recreational runners.Strategies to align your sleep schedule with marathon start times, particularly when traveling across time zones.Tips for improving sleep quality and reducing sleep inertia.Practical advice for banking sleep before race day and using light and movement to enhance wakefulness.
In this episode, we dive into the fascinating world of sleep science and running with Jesse Cook. Jesse discusses his recent research paper, "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time," and unpacks how sleep and biological rhythms impact performance. Topics include:What Youโll Learn:
How your natural chronotype (morning vs. evening preference) could influence your marathon performance.Ways to adapt your training schedule to match race conditions and time zones.Effective methods to combat sleep inertia, including the role of caffeine, light exposure, and cold water therapy.How to maintain a healthy relationship with sleep and avoid common pitfalls like pre-sleep stress or overreliance on tracking devices.Research Paper Highlight:
Title: "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time."Key Findings: Runners with a morning preference tended to have faster marathon times, while those with evening preferences faced challenges aligning their biological rhythms with typical race start times. Sleep inertia also played a role in performance but was less impactful than circadian preference.Links & Resources:
Jesse Cook's podcast: The Sleep Research Society PodcastJesseโs instagram: @sleepandsports -
Today's episode covers a paper titled: A systematic review of the effect of running shoes on running economy, performance and biomechanics: analysis by brand and model
CLICK HERE to learn more about the Run Smarter Database ๐๐For MORE Run Smarter Resources ๐โโ๏ธ๐
- Including Free Injury Prevention Courses ๐ฉน๐
- The Run Smarter Book ๐
- Access to Research Papers ๐๐
- & Ways to Work with Brodie ๐ค๐
๐ CLICK HERE! ๐โจ - Se mer
