The Run Smarter Podcast

Brodie Sharpe
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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. HACE 2 DÍAS

    The Science of Stem Cells & Tendon Healing with Chukwuweike Gwam MD

    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! 🎉✨ Stem cells are one of the most talked-about frontiers in medicine—but how much of it actually applies to runners dealing with tendon pain? In this episode, I’m joined by orthopaedic surgeon and researcher Chukwuweike Gwam to break down the latest evidence on stem cells and tendon healing. We unpack what stem cells actually are, how they work in the body, and whether they live up to the hype when it comes to treating tendinopathy. We also explore the real-world limitations, risks, and costs—alongside what the future might hold for regenerative medicine in running injuries. If you’ve ever considered injections, biologics, or wondered if stem cells are “the next big thing”… this episode will bring you up to speed. About Chukwuweike Gwam MD:  Orthopaedic surgeon (USA) specialising in hip & knee reconstruction  MD (Howard University), PhD in Molecular Medicine (Wake Forest), MBA  Research focus: regenerative medicine, stem cells, and translational science  Passion for improving healthcare access and bringing lab discoveries into real-world treatment Follow him on Instagram:https://www.instagram.com/chukwuweike_g/ Key Topics & Insights What Are Stem Cells (In Simple Terms)?  Think of stem cells as the body’s “repair reserve” They help regenerate tissue by:  Creating new cells  Regulating inflammation  We all have them—but: Quantity decreases with ageQuality declines significantlyWhy Do We Heal Slower As We Age? It’s not just one factor—it’s a combination:  Reduced stem cell quality and number  Slower blood vessel formation  Reduced cellular signalling  Increased “senescent” (non-functioning) cells In other words: your repair system is still there… just less efficient. Stem Cells & Tendon Healing — The Theory The idea is simple:  Harvest stem cells (fat, bone marrow, etc.)  Process them  Inject them into the injured tendon The goal:  Improve collagen structure  Enhance healing response  Accelerate recovery But here’s the key point… 👉 They are NOT a magic bullet—they’re an adjunct. What the Research Actually Shows From their literature review (2015–2025):  ~1,800 papers screened  ~150 relevant studies included Findings:  Improved collagen alignment (under a microscope)  Increased tensile strength (in animal models)  No consistent improvement in long-term human outcomes 👉 Especially beyond 6–12 months, results tend to equalise. The Most Interesting Finding In rotator cuff studies:  Stem cells improved early recovery (first ~6 months) But no long-term difference compared to standard treatment Why?  Stem cells likely help regulate early inflammation  The body eventually “catches up” on its own Why Results Are So Inconsistent This is the biggest limitation: No standardisation.  Different sources (fat, bone marrow, skin)  Different processing methods  Different patient health profiles 👉 Your stem cells ≠ someone else’s stem cells Risks & Limitations  Potential for tumour formation (teratomas) with certain stem cell types  High variability in outcomes  Mostly animal-based evidence Difficult to control how cells behave once injected Cost vs Benefit (Reality Check)  Stem cell injections: ~$3,000–$5,000+  Cortisone: ~$200  Rehab: far cheaper, highly effective In most cases: You’re paying a premium for uncertain benefit. What About PRP?  Some benefit for:  Tennis elbow  Chronic tendinopathy  But:  Highly variable  Not clearly superior to rehab Again, works best alongside loading—not instead of it. Practical Takeaways (For Runners)  Stem cells are promising—but not ready for prime time (yet) They may:  Speed up early recovery  Improve tissue quality (in theory)  But:  Don’t outperform rehab long-term  Are expensive and inconsistent The fundamentals still win:  Progressive loading  Smart training  Patience   📲 Follow Dr. Gwam: https://www.instagram.com/chukwuweike_g/

    47 min

  2. 12 ABR

    Q&A: Training For Trails Without Hills, Marathon Training Tips, Hydration Science, Cardiac Drift Troubleshooting

    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 today’s Q&A episode, Brodie tackles a wide range of listener-submitted questions—covering everything from preparing for mountain races without hills, structuring marathon training in your 50s, and the science of hydration, to managing lateral knee pain, deload weeks, and cardiac drift in ultra events. The common thread is learning how to train smarter by understanding why your body responds the way it does—and how to adjust accordingly. Key Questions & Insights Training for Mountain Events (While Living on the Flats)  Prioritise VO₂ max development (e.g. Norwegian 4x4 or 30:30 intervals)  Build strength and power:  Walking lunges, split squats, calf raises  Prepare for downhill demands with eccentric quad training (e.g. reverse Nordics)  Use incline treadmills and stairs to simulate terrain  Key principle: bridge the gap between your environment and race demands Marathon Training at 57 (Sub 3:30 Goal)  Current structure (4 runs + 2 strength days) is solid  Ensure 80/20 intensity balance (most running easy)  Strength training should include:  Squats, deadlifts, lunges, calf raises  Focus on heavier loads (6–8 reps) for performance gains  Don’t overlook:  Recovery (sleep, nutrition)  Deload weeks every 4–5 weeks Hydration & Recovery (The Science) Hydration plays a critical role in recovery through:  Nutrient delivery (oxygen, glucose, amino acids via blood plasma)  Muscle repair signaling:  Hydrated cells promote protein synthesis  Dehydrated cells increase protein breakdown  Glycogen replenishment efficiency Practical takeaway:  Measure sweat rate (pre/post run weighing)  Replace both fluids and electrolytes, especially in long or hot runs Lateral Knee Pain in Runners Potential causes discussed:  ITB friction syndrome (load/repetition-based irritation)  Patellofemoral pain  Other joint-related issues (requires proper diagnosis) Key management strategies:  Stay below pain threshold (0–1/10)  Use run-walk strategies to manage load  Address contributing factors:  Cadence  Step width  Downhill running exposure  Strength helps, but load management is the priority How to Structure a Deload Week Purpose: allow accumulated fatigue to recover and adaptations to occur Options for strength training deload:  Reduce frequency  Reduce load (~30%)  Reduce range of motion  Or a combination Key goal: Start the next training block feeling fresh, strong, and ready to progress Cardiac Drift in Long Runs & Ultras What it is:  Gradual rise in heart rate despite constant effort Main contributors:  Dehydration  Heat stress  Glycogen depletion  Neuromuscular fatigue Strategies to delay drift:  Start conservatively (70–75% HR max)  Prioritise hydration and electrolytes  Maintain carbohydrate intake (60–90g/hr)  Manage heat (cooling strategies, pacing adjustments) Key Takeaways  Train the physiology required, even if you can’t replicate the exact environment  Recovery (hydration, sleep, nutrition) is just as important as training  Pain management = load management first, not just strengthening  Deload weeks are essential for long-term progression  Cardiac drift is inevitable, but you can delay and manage it

    45 min

  3. 5 ABR

    Re-Run: A Comprehensive Look at Return to Running with Eric Hegedus (Nov, 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! 🎉✨ Returning to running after injury isn’t as simple as waiting until you’re pain-free and heading back out the door. In this episode, I sit down with Eric Hegedus to break down a structured, evidence-informed approach to returning to running—based on his clinical commentary and years of working with injured runners. We dive into how to bridge the gap between rehab and performance, why so many runners get re-injured, and how to use simple tools like TRIMP to guide your training decisions. If you’ve ever felt unsure about when to run, how much to do, or whether you’re progressing too quickly… this episode gives you a clear framework to follow.

    55 min

  4. 29 MAR

    Latest Research: Ketones & Running Performance, HIIT vs Steady Runs, Hip Strength For Better Mechanics

    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 Latest Running Research episode, Brodie breaks down three fascinating studies that challenge common beliefs and refine how runners should approach performance and injury prevention. First, a randomized controlled trial on ketone supplementation reveals that while ketones significantly improve cognitive function—helping with reaction time and mental clarity—they do not improve running performance, efficiency, or fuel utilization. Despite feeling better during efforts, runners didn’t run faster, and some even experienced gastrointestinal issues, raising questions about their real-world value for endurance athletes.  Next, Brodie explores a meta-analysis comparing high-intensity interval training (HIIT) vs moderate continuous running (MICT). The key takeaway: HIIT is more effective at improving running economy (efficiency at submax speeds), particularly at moderate intensities, while steady running is better for improving VO₂ max (your aerobic engine). This reinforces the idea that both training styles serve different physiological purposes—and combining them strategically is the smartest approach for performance gains. Finally, a newly released review challenges one of the most common rehab narratives: that weak glutes cause poor running mechanics. Across 19 studies, there was no consistent link between hip strength and running biomechanics, and even strengthening programs failed to meaningfully change running form. Instead, Brodie reframes strength training as a way to increase load capacity, not “fix” technique—highlighting the importance of gait retraining and smart load management over blindly strengthening muscles. 🎯 Key Takeaways  Ketones may sharpen your brain—but won’t make you run faster HIIT improves efficiency, steady running builds aerobic capacity → you need both Stronger glutes ≠ better running form → focus on capacity, not just mechanics Fatigue, load, and training errors remain the biggest drivers of injury risk

    1 h

  5. 22 MAR

    Q&A: Zero Drop Transition, ITB Pain Fixes, Zone 2 Confusion, Sprint Training

    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-negotiableStart with walking / strength work before runningIntroduce running in small doses (5–10 minutes per run)Build volume slowly (~10% per week)Monitor for warning signs: calf tightness, foot pain, Achilles stiffnessITB Pain (What Actually Matters) The cause is usually load + mechanics, not just weaknessCommon triggers:Downhill runningNarrow or crossover step widthCambered surfacesFirst line of treatment:Modify training load and mechanicsStrength work (secondary but helpful):Step-downsCrab walksHip hikesSingle-leg control workZone 2 Training (Do You Need Lab Testing?) VO2 max testing = gold standard, but not essentialMost runners can rely on:Effort (RPE)Conversation testTrue Zone 2 should feel:Sustainable for long durationsMinimal fatigue buildup“Could do it all over again” effortIntroducing Sprint Training Start with strides, not all-out sprintsStructure:Gradual acceleration (15 sec)Short peak speed (8–10 sec)Full recovery (1–2 min)Progression:Start with 4 reps at ~75% effortBuild to 6–8 reps at ~90–95% effortKeep it controlled and progress graduallyBurning Calves (Soleus Overload vs Something Else) The soleus handles very high loads during runningCommon overload factors:High intensity or hillsMinimalist footwearRapid training increasesBut… consider another possibility: 👉 Compartment syndrome Clues it might not be “just tight calves”: Burning sensation early in runsBilateral symptomsLong-standing issue despite rehabForced to stop rather than push throughHelpful strategies: Longer, more gradual warm-upsWalk/run approachAvoid sudden intensity spikesLet symptoms settle before continuing

    50 min

  6. 15 MAR

    Exclusive AMA Release: Walk-Run vs Continuous Running / Racing vs Risk of Flare-Up

    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.

    33 min

  7. 8 MAR

    The Hidden Psychological Factors Behind Persistent Tendon Pain with Jack Mest

    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 conditionWhat the biopsychosocial model means for tendon rehabThe difference between kinesiophobia (fear of movement) and pain catastrophizingWhy catastrophizing appears more common in persistent tendon painWhy lower limb tendinopathies may have greater psychological impact than upper limb injuriesThe role of beliefs, expectations, and past experiences in shaping painWhy clinicians should ask about patients’ thoughts and fears about their injuryWhether psychological traits are pre-existing or develop after chronic pain beginsPractical advice for runners dealing with long-term tendon painAbout 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 PhysioPaper summary: https://www.jospt.org/do/10.2519/jospt.blog.2026017/full/

    36 min

  8. 1 MAR

    Re-Run: Understanding Sweat Science, Hydration & Cramping with Andy Blow (Dec, 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! 🎉✨  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.

    1 h 5 min
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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.

Información

  • Creador
    Brodie Sharpe
  • Años de actividad
    2020 - 2026
  • Episodios
    434
  • Clasificación
    Apto
  • Copyright
    © Brodie Sharpe 2020
  • Mostrar sitio web
    The Run Smarter Podcast

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