The Run Smarter Podcast

Brodie Sharpe
  • 4.7 (36)
  • RUNNING
  • UPDATED FORTNIGHTLY

Expand your running knowledge, identify running misconceptions and become a faster, healthier, SMARTER runner. Let Brodie Sharpe become your new running guide as he teaches you powerful injury insights from his many years as a physiotherapist while also interviewing the best running gurus in the world. This is ideal for injured runners & runners looking for injury prevention and elevated performance. So, take full advantage by starting at season 1 where Brodie teaches you THE TOP PRINCIPLES TO OVERCOME ANY RUNNING INJURY and let’s begin your run smarter journey.

  1. 2 HR AGO

    Unlocking Running Potential Through Strength Training (Brodie on The Rambling Runner 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! 🎉✨ In today’s episode, Brodie is featured as a guest on The Rambling Runner podcast to break down what the science REALLY says about strength training for runners. We dive deep into the research around how lifting makes runners faster, the misconception of “bulking up,” and what runners actually need to be doing in the gym to improve running economy, tendon stiffness, and performance. You’ll learn why traditional lighter, high-rep “runner-style strength work” is NOT what the literature supports — and why shifting toward heavier, low-rep loading can deliver real performance outcomes… even in highly trained runners. We also cover the importance of plyometrics and discuss how combining both heavy strength + tendon-focused plyo creates the biggest return for long distance runners. Whether you’re trying to run PBs, reduce breakdown, or just build a bulletproof body that can run for decades — this episode will help you strength train smarter, not harder. What You’ll Learn: Why strength training improves performance more reliably than it prevents injuryWhat the evidence shows about tendon stiffness, spring mechanics & running economyWhy strength training will NOT make you “bulky” as a distance runnerThe 4 “big rocks” exercises Brodie recommends runners prioritiseWhy plyometrics boost running efficiency when paired with heavy liftingHow to dose reps, sets & rest correctly for actual performance carryover (not just a burn)

    42 min

  2. 2 NOV

    Re-Run: Finding the Right Taper & Recovery Week Strategy with Jason Fitzgerald (Mar, 2022)

    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, I’m joined by elite running coach and host of the Strength Running Podcast, Jason Fitzgerald, to unpack one of the most confusing parts of training: how to structure your taper and recovery weeks. Whether you're preparing for a half marathon, marathon, or ultra, it’s not enough to just "cut back"—the wrong taper can leave you feeling flat on race day, while skipping recovery weeks can lead to burnout and injury. Jason explains the science of reducing fatigue without losing fitness and reveals how small adjustments in training frequency, volume, and intensity make a big difference to performance. We also dive into how often recovery weeks should be used, why you shouldn't fear losing fitness during a down week, and why maintaining speed during a taper is critical. Jason shares practical taper templates, common mistakes runners make, and how to individualize your taper through experience and experimentation. If you want to feel fresh, fast, and mentally ready for race day—this episode gives you a smarter approach to training so you can perform at your best.

    54 min

  3. 26 OCT

    Latest Research: Running Hills Faster, Race-Day Carb Intake, Tendon Health with Estrogen Changes

    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 today’s episode, we explore three brand new running research studies that shed light on how to run faster across different terrains, optimize your fueling strategy, and understand how hormones influence tendon health. Whether you're training for a marathon, chasing a trail PB, or navigating changes in your body as you age, this episode delivers powerful and practical science-backed insights. Research Papers Covered1. Biomechanical Strategies to Run Faster on Level, Uphill & Downhill Terrain Researchers analysed how runners increase speed across different gradients and where the mechanical load shifts in the body. Key findings: Flat running: Speed increases mostly from longer stride length, powered by the ankle/calf complexUphill running: Speed comes from higher cadence and greater work from hip flexors & hamstringsDownhill running: Higher eccentric quad load due to braking forces Training takeaway: Strengthen calves for flats, hip flexors/hamstrings for hills, and eccentric quads for downhill stability 2. Under-Fueling in Endurance Racing: Carbs Are Underconsumed & Overestimated This study tracked marathoners and cyclists during real races and found:Actual carb intake = ~21g/hour (far below the 60–90g/hour recommended)Athletes overestimated how much they thought they consumedLeftover gels were high, suggesting taste fatigue or gut issues Sleep & anxiety strongly impacted fueling successTraining takeaway: Fuel by schedule, not by feel. Practice gut training and improve sleep before race day 3. Estrogen & Progesterone’s Impact on Tendon Health A fascinating tendon biology study showed:Male and female tendons remodel differentlyFemale tendons respond strongly to hormone changesEstrogen increases tendon repair activity, while progesterone stabilizes tissue Hormonal changes (e.g. menopause, cycle phase, contraceptives) may influence tendon injury riskTraining takeaway: Women experiencing peri/menopause or hormonal changes may need longer recovery windows & consistent strength training

    52 min

  4. 19 OCT

    Exclusive AMA: Managing Multiple Injuries / Heart Rate Discrepancies / Stitches / Rotating Shoes

    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! 🎉✨ Topics Covered Managing Multiple Injuries (e.g., Plantar Fasciitis & PHT) How to prioritize the most debilitating injury using key factors:SeverityDurationIrritabilityPredictabilityWhy you should focus on “bang for your buck” exercises (e.g., deadlifts, hamstring curls, calf raises).How to combine exercises to target multiple injuries efficiently (e.g., barefoot single-leg deadlifts).The importance of progressive overload in rehab — not just maintaining bodyweight work.How to stay active during flare-ups and make sure both injuries are improving week to weekWhy Running Can Feel Easier Than Cycling (Despite a Higher Heart Rate)How steady-state cardio explains why running can feel smoother than a variable spin class.The impact of heat, humidity, and muscle groups used on perceived effort.How familiarity with a movement can affect heart rate and effort perception.The “central governor theory” — how your brain regulates fatigue and effort.Brodie’s personal story: going from marathon runner to struggling to swim 50 meters, and how adaptation and calmness change everything.What Causes Stitches — and Can You Stop Them? Why side stitches remain somewhat mysterious despite many theories.Possible causes:Fatigue or imbalance in trunk/core musclesDiaphragm displacement theories (including a strange but possibly effective breathing trick!)Why core workouts the day before a run can trigger stitches — and what Brodie learned from experience.An invitation for listeners to test and report back on the “left heel drop and exhale” technique.Should You Rotate Your Running Shoes? Difference between rotating the same model vs different brands and types.How lighter and super shoes can improve performance — and when they can backfire.Using shoes as tools: minimalist for speed and proprioception, stability shoes for recovery days.The double-edged sword:Poor transitions = increased injury risk.Gradual adaptation = greater resilience and reduced overuse risk.Why shoe variation can distribute load and lower repetitive stress when done properly.Key Takeaways Focus rehab on the most limiting injury first, and keep it progressive.Familiarity plays a massive role in perceived exertion between different activities.Side stitches may stem from muscle fatigue or diaphragm misalignment — and could respond to strategic breathing.Rotating shoes can either reduce or increase injury risk — it depends entirely on how gradually you adapt to each type.

    42 min

  5. 12 OCT

    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 Summary In 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 Performance Brodie 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 Fractures Brodie 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 Takeaways Stay 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 Mentioned Willy 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

    35 min

  6. 5 OCT

    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 Hanley Most 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 Episode Why 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

    1h 8m

  7. 28 SEPT

    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.

    1h 2m

  8. 21 SEPT

    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 Episode Calf 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 Takeaways Running 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.

    32 min
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4.7
out of 5
36 Ratings

About

Expand your running knowledge, identify running misconceptions and become a faster, healthier, SMARTER runner. Let Brodie Sharpe become your new running guide as he teaches you powerful injury insights from his many years as a physiotherapist while also interviewing the best running gurus in the world. This is ideal for injured runners & runners looking for injury prevention and elevated performance. So, take full advantage by starting at season 1 where Brodie teaches you THE TOP PRINCIPLES TO OVERCOME ANY RUNNING INJURY and let’s begin your run smarter journey.

Information

  • Creator
    Brodie Sharpe
  • Years Active
    2020 - 2025
  • Episodes
    411
  • Rating
    Clean
  • Copyright
    © Brodie Sharpe 2020
  • Show Website
    The Run Smarter Podcast

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