The Run Smarter Podcast

Brodie Sharpe
  • 4.7 (136)
  • Running
  • Updated Biweekly

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. 3d ago

    Re-Run: The Most Effective Calf & Achilles Management with Luke Nelson (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! 🎉✨ Luke is a Sports & Exercise Chiropractor who has a particular interest in the management, treatment and prevention of calf and achilles injuries.  I interview Luke and explore the common causes for this injury and the most common mistakes runners make in their recovery plan. Luke also provides his checklist if calf strains are a regular occurrence in your training. We also go through your patron questions including: Is collagen supplementation effective for achilles tendinopathy?What is the best plyometric exercise to perform?Can pain behind the knee come from the calf?Be sure to follow luke on instagram Find Luke's website here

    50 min

  2. May 24

    Latest Research: Performance Gains, Shockwave Debate, Arch Support Science

    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 Science In 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 episode 1. Performance predictors in recreational runners A 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 tendinopathy A 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 fasciitis A 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.

    42 min

  3. May 17

    The Missing Link In Rehab You’re Probably Ignoring

    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 Ignoring Pain 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

    49 min

  4. May 10

    Exclusive AMA Release: Physio vs Dr / Back-to-Back Runs / Running with Back Tightness

    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.”

    28 min

  5. May 3

    Re-Run: The Masters Running Masterclass with Claire Bartholic (Oct, 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! 🎉✨  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 RunnersConnect Head to Claire's website to receive your free download about the ultimate fuel plan for runners  Follow @theplantedrunner on insta

    55 min

  6. Apr 26

    Collagen Supplements: Optimal Dosage, Timing, & Implementation for Tendon Health

    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, Brodie breaks down a brand-new 2026 systematic review investigating whether collagen supplementation truly improves tendon health, recovery, and performance. With conflicting advice from experts and unclear evidence in the past, this paper helps clarify what actually works—and more importantly, how to apply it to your training. Paper: Collagen Supplementation on Tendon-Related Structural and Performance Outcomes: A Systematic Review  Key Takeaways  Collagen can improve tendon structure and stiffness—but only when combined with proper strength training Dosage matters: 15–30g appears more effective than lower doses Timing matters: ~60 minutes before training aligns with peak amino acid availability Vitamin C enhances the process, helping collagen synthesis and cross-linking  Collagen does NOT improve muscle strength beyond what training alone achievesBottom line: collagen seems tendon-specific, not a general performance enhancer Training Requirements  Must include structured resistance training Target 70–90% of 1RM (heavy loading) Tendons need a strong mechanical stimulus to adaptCollagen without loading = minimal benefit Final Thoughts This paper helps move us from confusion to clarity. Collagen isn’t a magic fix—but when used strategically alongside heavy strength training, it may:  Improve tendon structure  Increase stiffness  Enhance long-term resilience In other words, it’s a potential amplifier—not a replacement—for good rehab and training principles.

    45 min

  7. Apr 19

    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

  8. Apr 12

    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
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4.7
out of 5
136 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 - 2026
  • Episodes
    440
  • Rating
    Clean
  • Copyright
    © Brodie Sharpe 2020
  • Show Website
    The Run Smarter Podcast

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