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! 🎉✨Latest Research: Performance Gains, Shockwave Debate, Arch Support ScienceIn this month’s research roundup, Brodie breaks down three fascinating new papers covering running performance, Achilles rehab and plantar fasciitis management.First, a large systematic review investigates what actually predicts better running performance in non-elite runners — from 5K athletes through to ultramarathoners. The findings reveal how the demands of performance dramatically change depending on race distance, highlighting the importance of physiology, training consistency, psychology and fueling strategies.Next, Brodie unpacks a controversial new systematic review and meta-analysis on shockwave therapy for Achilles tendinopathy. Does shockwave actually improve outcomes, or has the treatment become overhyped within sports medicine? The findings may surprise clinicians and runners alike.Finally, a new plantar fasciitis paper explores whether arch supports genuinely help reduce pain and — more importantly — why. Using imaging, biomechanics and computational modeling, the researchers attempted to uncover the mechanical effects of orthotics and how they may redistribute stress through the foot.Papers discussed in this episode1. Performance predictors in recreational runnersA systematic review examining the factors associated with performance in non-elite runners across distances ranging from 5K to ultramarathons.Topics discussed: VO₂ max and running economy  Strength training and plyometrics  Weekly mileage and consistency  Emotional intelligence and pacing  Fueling strategies in ultramarathons  Environmental impacts on performance 2. Shockwave therapy for Achilles tendinopathyA systematic review and meta-analysis investigating whether shockwave therapy improves outcomes for midportion and insertional Achilles tendinopathy.Topics discussed: Radial vs focused shockwave  Placebo effects and sham treatment  Exercise vs shockwave outcomes  Why exercise-based rehab still remains the gold standard  Whether shockwave is worth the cost 3. Arch supports and plantar fasciitisA prospective study exploring the effects of arch-support insoles on pain, foot alignment and heel stress distribution in plantar fasciitis patients.Topics discussed: Orthotics and pain reduction  Foot alignment changes on imaging  Heel pressure redistribution  Finite element biomechanical modeling  Why orthotics may help symptoms without restoring tissue capacity Key takeaways The predictors of running performance depend heavily on race distance.  Strength training continues to show benefits for running economy and shorter-distance performance.  Marathon success is strongly linked to consistency and uninterrupted training.  Ultramarathons rely increasingly on pacing, fueling and race management rather than pure physiology.  Current evidence for shockwave therapy in Achilles tendinopathy remains inconsistent and underwhelming.  Exercise-based rehab continues to have the strongest evidence for tendon recovery.  Arch supports may reduce plantar fascia stress and improve symptoms short-term, but should not replace progressive loading strategies.

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! 🎉✨ The Missing Link in Rehab You’re Probably IgnoringPain isn’t always just about tissues, load, or biomechanics.In this episode, Brodie explores one of the most overlooked contributors to prolonged running injuries: the psychosocial side of pain. Drawing from both research and years of working with chronic injury cases, he introduces a 20-question “Pain & Wellness Score” designed to uncover the emotional, cognitive, and social factors that may be quietly influencing your recovery. You’ll learn why some runners continue to struggle despite doing all the “right” rehab exercises, how hypervigilance and fear can amplify symptoms, and why recovery should be approached through a biopsychosocial lens rather than purely mechanical thinking. Brodie also breaks down the science behind chronic pain, nervous system hypersensitivity, catastrophisation, fear of movement, and the powerful role attention plays in symptom intensity. Throughout the episode, Brodie walks listeners through the full questionnaire so they can assess themselves in real time. He explains how low scores may reveal missing pieces in recovery and shares practical interventions that can help calm the nervous system, reduce fear, and improve recovery outcomes. Topics include: Hypervigilance and constantly monitoring symptoms  Fear of movement (kinesiophobia)  Catastrophisation and emotional amplification of pain  The role of social support in recovery  How stress, trauma, anxiety, and perfectionist tendencies influence chronic pain  Why distraction, enjoyable movement, and positive coping strategies can help  The importance of resilience, optimism, and confidence in movement  Why scans and conflicting diagnoses can sometimes worsen recovery outcomes Brodie also discusses research on chronic pain neuroplasticity and highlights therapies shown to help regulate the nervous system, including: Cognitive behavioural therapy (CBT)  Mindfulness practices  Guided meditations and breathing exercises  Gradual exposure to feared movements  Active coping strategies versus passive coping behaviours If you’ve been stuck in an injury cycle, feel emotionally exhausted by pain, or feel like your rehab is missing something despite doing the exercises correctly, this episode may provide an entirely new perspective on recovery.Resources & Links:Click here to learn about Brodie's Chronic Pain Reset Course

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 exclusive AMA release, Brodie answers three practical listener questions that many runners quietly struggle with. From deciding whether to see a physio or doctor for persistent knee pain, to knowing when it’s safe to introduce back-to-back running days during rehab, to understanding why your lower back tightens on longer runs… this episode is packed with evidence-based guidance and real-world rehab insights.If you’ve been stuck in an injury cycle, unsure whether your rehab is working, or second-guessing your training decisions, this episode will help you simplify the process and run smarter.In this episode, Brodie discusses: How to tell when persistent knee pain needs professional assessment  The difference between seeing a physio vs a doctor for running injuries  Why accurate diagnosis matters more than chasing random rehab exercises  Practical advice for pes anserine tendinopathy and bursitis management  The hamstring curl exercise Brodie personally used during his own rehab  When it’s appropriate to reintroduce back-to-back running days  Why symptom response matters more than arbitrary mileage milestones  How to safely structure consecutive run days during Achilles rehab  The role of “trial and error” in successful injury management  Why recovery runs should stay genuinely easy  Common reasons runners develop lower back tightness during long runs  How cadence and impact forces may influence spinal muscle fatigue  Why overthinking posture and “activating your core” can sometimes backfire  The importance of running relaxed and naturally economical  Lower back strengthening strategies that improve running durability  Lumbar hyperextensions and how Brodie uses them himself Key Takeaways: Persistent injuries that worsen over time deserve professional assessment.  Rehab should produce gradual week-to-week improvement, not months of frustration.  Back-to-back running should start conservatively and be guided by symptom recovery.  Easy recovery runs reduce the risk of overload accumulation.  Many runners unknowingly create unnecessary tension through posture overcorrection.  Strong postural muscles help reduce compensatory tightness during longer runs.  Running relaxed is often more efficient than trying to “hold perfect form.”

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! 🎉✨ Coach Claire Bartholic wasn’t always a runner.  She started running in her mid-30s simply to get in shape for her high school reunion. She caught the running bug and finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked.   With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based.   Today, we talk about all things masters running, including the common mistakes and misconceptions Claire often sees working with masters athletes.   We also answer all your patron questions, including ways to best prepare in your younger years, how to adjust your goals, how to increase mileage safely and how to recover from long runs.Follow The Run to the Top podcast by RunnersConnectHead to Claire's website to receive your free download about the ultimate fuel plan for runners Follow @theplantedrunner on insta