Are You Really Running Slow Enough? with Zoe Sharpe (Re-Run: June, 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! 🎉✨To celebrate 400 episodes of the Run Smarter Podcast, Brodie brings on his sister Zoe for a heartfelt and relatable conversation about one of the most transformative shifts in her running journey: learning to truly slow down.After years of red-lining every session, feeling fatigued, and struggling with motivation, Zoe had a revelation that changed everything. In this episode, she shares what triggered this shift, how removing the pressure of apps like Strava helped, and what it actually feels like to run slow enough to enjoy the process and stay consistent.💡 Key Takeaways:Slowing Down Can Speed You Up: Running slower than you think you “should” may be the key to unlocking consistency and long-term improvement.Strava & Social Pressures: Public tracking apps can subconsciously push you into unsustainable efforts. Zoe ditched Strava and focused on how running felt rather than how it looked.Enjoyment Fuels Consistency: For the first time, running became enjoyable — not a chore. Zoe looked forward to her runs instead of dreading them.Signs You’re Running Too Hard:You constantly red-lineYou struggle to breathe or feel exhausted post-runYou feel unmotivated to start your runsTips for Running Slow Enough:Try “embarrassingly slow” pace for recovery runsSing a line of a song as a breathing testFocus on how your legs and breath feel, not your watchFinish feeling like you could do it againThe 80/20 Rule: About 80% of your weekly mileage should be at low intensity — slow enough to hold a conversation or feel relaxed throughout🧠 Reflection Prompts:Are you genuinely running slow enough on your easy days?Do apps or social comparison affect your running intensity?Would removing pressure improve your enjoyment and consistency?
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Exclusive AMA: Post Illness - Running Muscle Healing - Injury Time Frames - Faster Marathons
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! 🎉✨Struggling with running during illness, lingering muscle pain, or training for a faster marathon? In this special Ask Me Anything episode, Brodie dives into listener-submitted questions to cover a range of critical topics—from when to return to training after a cold, to how long injuries actually take to heal, to strategies for a faster marathon.🎧 What You'll Learn:🔹 Running After Illness:How to know when you're ready to return to training after a cold, flu, or COVID.The role of heart rate variability in gauging recovery.Brodie's personal recovery experience from COVID and his return-to-run strategy.Practical illness recovery tips: breathwork, hydration, supplements, and more.🔹 When Rest Isn’t Enough for Muscle Healing:Why complete rest often delays recovery.How early rehab exercises support healing and reduce dysfunction.The “pain-rest-weakness” spiral and how to avoid it.Step-by-step progressions for hamstring rehab.🔹 Injury Recovery Timeframes:Why Brodie avoids giving specific timelines for recovery.The importance of physical benchmarks over time-based goals.Key recovery factors: daily load, psychological mindset, treatment methods, and training mistakes.🔹 Is Chronic Injury Harder to Heal?The impact of long-term pain on your nervous system and mindset.Why recovery is still possible—even after years of dealing with injury.🔹 Marathon Performance Boosters (Beyond Mileage):Strength training (and how heavy you really need to lift)Pacing strategy (even or negative splits for optimal results)Fueling & hydration (don’t wait until race day to figure it out)Recovery strategy (why sleep is your best performance tool)Footwear (how super shoes like Vaporfly affect performance)
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Exploring the Impact of Vitamin D on 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 explores the latest research on vitamin D and its role in tendon health, diving into a 2024 comprehensive review that examines both cell-based and animal studies. You’ll learn how vitamin D influences tendon healing, inflammation, and collagen production—and how low levels could delay your recovery. Plus, Brodie shares practical advice on vitamin D testing, optimal levels, sun exposure, supplementation, and the potential role of vitamin K2.🧠 What You'll Learn:How tendons respond to training and stress via collagen synthesisWhy vitamin D is like a “site manager” during tendon repairThe difference between in vitro (lab) and in vivo (animal) studiesWhat research shows about vitamin D deficiency and tendon healingThe importance of maintaining adequate vitamin D levels (and what’s considered optimal)Whether supplementation is necessary—and how to combine it with vitamin K2🧪 Research Highlight:Study: Exploring the Impact of Vitamin D on Tendon Health: A Comprehensive Review (2024)14 studies analyzed: 5 in vitro, 9 in vivo (mostly animal models)Key takeaway: Vitamin D deficiency may impair tendon healing and increase re-injury risk🛠️ Practical Takeaways:Ask your GP for a 25-hydroxyvitamin D blood testAim for blood levels between 75–125 nmol/L for optimal musculoskeletal healthGet sun exposure for 10–30 mins/day (arms and legs, mid-morning or afternoon)Include dietary sources like fatty fish, egg yolks, and fortified foodsSupplement with 1,000–2,000 IU/day if needed; higher doses may require supervisionIf supplementing long-term, consider pairing vitamin D with vitamin K2 to support bone health and calcium balance🎯 Ideal For:Runners and athletes recovering from tendinopathyPeople looking to optimize tendon repair and performanceAnyone curious about the role of micronutrients in injury recovery
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Searching For The Perfect Running Form with Gustavo Leporace
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 mind-expanding episode, I’m joined by sports scientist and biomechanics researcher Gustavo Leporace, who unpacks the findings from his newly published paper: “The Search for the Holy Grail of Running Biomechanics – Is There an Ideal Movement Profile for Minimizing Mechanical Overload?”https://journals.sagepub.com/eprint/PZ8SVIXH7GSZI7YPTJVQ/fullWe discuss:🏃♂️ Why no single “perfect” running form exists📊 How machine learning revealed 5 distinct running profiles based on load patterns⚖️ The difference between peak vs. cumulative mechanical load—and why it matters🧬 Variables like cadence, duty factor, vertical stiffness, and movement smoothness🔄 When changing your running technique can help (and when it can backfire)🔍 Why injury rehab should first focus on load management before movement retraining📚 Mentioned Resources 🎥 YouTube explainer video of the 5 running profiles
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How Safe is Exercise while Fasting? with Kira Sutherland (Re-Run: May, 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! 🎉✨ Is it safe to exercise while fasting? What if you're a recreational runner? A woman? Or trying to lose weight?In this episode, I’m joined by the brilliant Kira Sutherland, a naturopath and sports nutritionist with over 25 years of clinical experience and a deep passion for endurance sports. Together, we unravel the science (and myths) behind fasting and athletic performance.Kira shares practical, evidence-informed insights about:🕒 The different types of fasting (intermittent, dry, Ramadan, fasted training)💪 How fasted exercise influences fat adaptation, performance, and recovery⚠️ Common mistakes athletes make with fasted training👩🦰 Why women respond differently to fasting than men (and what to do about it)🍽 The truth about post-exercise eating windows and what matters most🧠 Why the body’s natural rhythms may matter more than your fasting schedule📆 How often and when runners should fast depending on their goalsWhether you're curious about using fasting for performance, longevity, gut health, or fat loss — this episode will help you understand how to do it safely, effectively, and in sync with your body.
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.
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