The Run Smarter Podcast

• Optimizing Nutrition for Performance & Rehab with Jordi Sullivan

  Learn more about Brodie's Research Database & AI Assistant 📄🔍Optimal Nutrition for Tendon Recovery with Jordi Sullivan 📍 Episode Summary:In this episode, Brodie is joined by sports dietitian Jordi Sullivan, founder of The Fight Dietitian, to unpack one of the most overlooked aspects of injury rehab: nutrition. While the conversation begins with general performance nutrition, the focus soon shifts to actionable strategies for tendon recovery.Jordi shares his evidence-based, no-nonsense advice on calories, macronutrients, micronutrients, and supplements, while offering simple frameworks to help injured athletes support healing and stay on track with their rehab goals.🧠 What You’ll Learn:Why calorie intake is essential—especially during injuryHow to calculate protein needs and why it's vital for tissue repairA breakdown of carbs and fats: their role in recovery and daily fuelingHow to spot signs of under-fuelling, both short- and long-termWhen (and if) supplements like collagen, vitamin D, and protein powders are worth usingHow to keep nutrition simple without sacrificing resultsWhat recreational runners can learn from elite athlete routines—without overdoing itThe “factory” analogy to understand how your body uses food to heal👤 Guest Bio:Jordi Sullivan is a qualified dietitian with a Master's in Dietetics and a background in exercise and nutrition science. He works with a wide range of athletes including combat sport professionals, endurance runners, and team sport athletes. Through The Fight Dietitian, Jordi and his team specialize in helping athletes optimize performance, recovery, and injury resilience using practical, science-backed nutrition.📌 Resources & Links:🌐 Visit The Fight Dietitian Website🌐 Website 'PDF Guides & Courses'📸 Follow Jordi: @the_fightdietitian📸 Follow Lauren (Endurance Specialist): @thexfitdietitian💬 Key Quotes:"If you’re under-fuelling long-term, your body starts shutting down systems it can’t afford to run. That includes your bones, immune system, and even your mood." – Jordi Sullivan"Supplements should supplement your diet—not replace a poor one. Start with food first." – Jordi SullivanFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

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• Stress Fractures & Bone Health with Belinda Beck (Re-run: Mar 2021)

  Learn more about Brodie's Research Database & AI Assistant 📄🔍Belinda Beck is a Professor in the school of allied health services at Griffith University. She has been involved in bone health research for 20 years and published over 100 research papers. Today, we discuss stress fractures and bone health. We start with the adolescent population and why diet, bone loading & peak bone mass is so important in this population. Secondly, Belinda dives into symptoms, risks, causes and treatment of stress fractures. Lastly, we talk about the masters runner and aging populations. What is the best approach for the treatment and management of bone conditions such as osteoporosis?Click here to head to the bone clinic You can also find the bone clinic on facebookCheck out some previous podcast episode:Avoiding & Managing Stress FracturesThe hidden dangers of RED-S with Isobel RossFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

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• Latest Research: Healing Degenerative Tendons / Timing of Nutrition in Marathons / Smartwatches Predicting Performance

  Learn more about Brodie's Research Database & AI Assistant 📄🔍🧠 Episode Summary:In this jam-packed episode, Brodie dives into the latest running research added to the Run Smarter database for March 2025. From tendon rehab protocols to marathon fueling strategies and smartwatch accuracy, you'll walk away with practical takeaways and cutting-edge insights to train and rehab smarter.🔍 Featured Research Papers:Stress Relaxation & Nutrition in Patellar Tendinopathy (Keith Barr, 2019)Explores how combining gelatin + vitamin C with isometric loading can heal even severe degenerative tendons.Case study of an NBA player with 50% degenerative patellar tendon—healed to normal MRI status after 18 months.Practical rehab protocol: Heavy isometrics (leg extensions, leg press, Spanish squats) + 15g gelatin + 225mg Vitamin C, taken 1 hour before.Key concept: Stress relaxation allows load to reach the injured part of the tendon.Nutrition Timing & Marathon PerformanceExamines how pre-, during-, and post-race fueling impacts finish times.Top performers consumed 30–60g of carbs per hour (those closer to 60g performed best).Having a nutrition plan, especially one guided by a dietitian, correlated with faster times.Surprisingly, pre-race caffeine, carbs, and fluid intake didn’t significantly affect finish time.Overhydration linked to slower finishes—individualize hydration plans!Smartwatch Accuracy for Predicting Performance (Huawei GT Runner Study)Watches accurately predicted marathon times within 3% error margin based on 5K/10K/HM times.Great alternative to expensive lab VO2 max or lactate threshold tests.Encouraging for recreational runners looking to track and plan training more effectively.🏃 Key Takeaways for Runners:Tendon Rehab: Healing degenerative tendon is possible—target it with specific loading + nutrition.Race Day Fueling: Practice your carb intake in training and aim for 60–90g/hr during long races.Hydration: Don’t overdo fluids—tailor to sweat rate and environmental conditions.Tech Insights: Smartwatches can be surprisingly accurate in predicting race performances—use that data!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! 🎉✨

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• The Right Strength Training to Improve Fatigued Running with Michele Zanini

  Learn more about Brodie's Research Database & AI Assistant 📄🔍 In this episode of the Run Smarter Podcast, Brodie sits down with researcher and lecturer Dr. Michele Zanini to discuss his groundbreaking new study: "Strength Training Improves Running Economy Durability and Fatigued High Intensity Performance in Well-Trained Male Runners."We dive into what durability actually means in a running context, why it matters, and how strength training—done the right way—can help you maintain performance under fatigue and finish your races stronger.🔍 Topics Covered:Why Dr. Zanini designed this study and the research gaps it aimed to fillThe concept of running economy durability and how it differs from standard running economyHow the study was structured and what made it uniqueDetailed breakdown of the strength training protocol:10-week program, 2x/weekExercises: back squats, single-leg press, isometric calf raises, plyometric drillsProgressive overload and focus on intent (explosive effort)Key results:35% improvement in time-to-exhaustion at 95% VO2maxSignificant gains in running economy under fatigueNo change in economy in a fresh state—why this might be the casePractical implications for recreational runnersStrength training tips to optimize durability and late-race performanceAdditional insights on how female and recreational runners might respond to similar training📌 Key Takeaways for Runners:Strength training doesn’t just help with injury prevention—it can enhance fatigue resistance.Running economy improvements may be more visible during fatigue, especially for well-trained runners.Strength protocols should include progressive loading, low reps with high intent, and strategic plyometrics.Even without fancy lab equipment, runners can apply these training principles and see real-world performance gains.Follow Michele on:X @MicZaniniBlueSky @mzaniniphysiology.bsky.socialLinkedInFor MORE Run Smarter Resources 🏃‍♂️📚- Including Free Injury Prevention Courses 🩹🎓- The Run Smarter Book 📖- Access to Research Papers 📄🔍- & Ways to Work with Brodie 🤝👟👉 CLICK HERE! 🎉✨

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• Moira’s Chronic Injury Success Story

  Learn more about Brodie's Research Database & AI Assistant 📄🔍In this episode of the Run Smarter Podcast, Brodie sits down with Moira, a dedicated endurance athlete and physical therapist, to discuss her long and challenging battle with chronic injury. What started as a suspected stress fracture turned into a frustrating cycle of pain, conflicting diagnoses, and psychological hurdles. Moira shares her journey of setbacks, self-reflection, and ultimately, breakthrough moments that led her back to running. Her story highlights the importance of understanding pain science, overcoming fear of movement, and following a structured, gradual return-to-running plan.What You’ll Learn in This Episode:The progression of Moira’s injury and the many misdiagnoses she received along the way.How medical imaging (MRI, x-rays) and different professional opinions added to her confusion.The psychological impact of chronic pain and injury on an athlete’s identity.The role of pain science in Moira’s recovery and how she shifted her mindset.The importance of finding a trusted health professional who aligns with your approach.How Moira gradually returned to running and her current training routine.Key Takeaways:Pain Science & Nervous System Sensitivity: Moira learned that her pain wasn’t solely due to structural damage but also a result of a hypersensitive nervous system. Recognizing this was a major turning point in her recovery.Fear of Movement (Kinesiophobia): Despite being a physical therapist, Moira developed a deep fear of movement, which prolonged her symptoms. A gradual and confidence-building approach to movement helped her break this cycle.Small, Sustainable Steps: Her return to running started with 10-second run intervals. This slow approach was crucial in rebuilding confidence and reducing fear-driven pain responses.The Power of Self-Talk & Mental Reframing: Moira used mantras, journaling, and positive reinforcement to change her mental approach to pain and injury.Trust & Patience in the Process: Finding a professional she trusted and following a structured plan were critical in her return to pain-free running.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! 🎉✨

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