The Run Smarter Podcast

• Latest Research: Bone Health, Hamstring Length, Negative Splits, Foam Rolling & Massage Guns on DOMS

  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 research breakdown, Brodie dives into four fascinating studies every runner should know about. From bone health and marathon pacing to hamstring flexibility and recovery tools, these findings reveal how science can help you train smarter and avoid common pitfalls.What You’ll Learn in This Episode:Bone Health in Distance Runners Why running alone isn’t always enough for strong bones, and the crucial roles of nutrition, vitamin D, strength training, and recovery. Learn the red flags—like stress fractures and missed periods—that signal compromised bone health.The Science of Negative Splits in Marathons How running the second half faster than the first can preserve glycogen, improve thermoregulation, reduce cardiac drift, and even protect your biomechanics. Plus, practical training strategies to master pacing discipline.Hamstring Flexibility & Performance A small but insightful study shows how hamstring tightness may reduce quadriceps strength—but doesn’t necessarily affect speed or endurance. What this means for your strength balance, mobility work, and injury prevention.Foam Rolling vs Massage Guns for DOMS Which recovery tool actually works? Foam rolling improved muscle tone, elasticity, and stiffness faster than rest, but neither reduced soreness compared to doing nothing. Find out what this means for your post-run recovery routine.Key Takeaways for Runners:Fuel properly—low energy availability harms bone health.Strength training twice a week boosts bone density and performance.A slight negative split is often the optimal marathon pacing strategy.Hamstring flexibility supports strength balance but doesn’t guarantee speed gains.Foam rolling may help restore function, but don’t expect it to erase soreness.

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• The Bone Density Facts Every Runner Must Know with Steph Mundt

  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 powerful conversation, Brodie Sharpe sits down with physical therapist, running coach, and lifelong runner Steph Mundt to explore her remarkable journey from repeated bone stress injuries and dangerously low bone density to becoming a stronger, healthier, and faster runner.Steph opens up about her history with disordered eating, how Relative Energy Deficiency in Sport (RED-S) impacted her bone health, and the wake-up call that led her to overhaul her training and fueling strategies. She shares exactly what worked — from nutrition changes to targeted strength training and plyometrics — and why bone health should be on every runner’s radar, not just those who have experienced stress fractures.Whether you’re looking to prevent injury, improve performance, or run for decades to come, this episode delivers science-backed strategies and inspiring lessons for all runners.What You’ll Learn in This EpisodeSteph’s early running journey and how a desire for speed led to under-fueling and multiple stress fracturesThe truth about RED-S and its impact on hormones, recovery, and bone densityWhy running alone is a poor bone-building stimulus (and what to do instead)The specific strength training and plyometric exercises Steph used to rebuild her bone densityHow often to train, and why timing matters for bone adaptationFueling strategies and key nutrients for strong bonesWhy all runners — even those without bone health issues — should focus on building and maintaining bone strengthThe mindset shift from chasing short-term PRs to prioritizing longevity and consistency in trainingLinks & ResourcesFollow Steph on Instagram: @stephmundt.dptSteph’s Coaching & PT Services: Volante PT & Performance

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• Paper Review: Do Male & Female Tendons Heal Differently?

  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 SummaryIn this episode, Brodie dives into a newly published paper titled “Female Tendons are from Venus and Male Tendons are from Mars: But Does it Matter for Tendon Health?” by Gerard McMahon and Jill Cook. The paper explores how male and female tendons differ in structure, adaptation, healing, and injury risk—and what it means for those dealing with tendinopathy.🔍 What You’ll LearnKey structural differences between male and female tendons (size, stiffness, collagen synthesis)Why female tendons may stretch more but adapt less to trainingHow men and women respond differently to tendon rehab protocolsSurprising findings about pain, healing, and tendon blood flowWhether injury prevention or rehab should differ based on sex📌 Key TakeawaysFemale tendons are more compliant, have lower stiffness, and show slower collagen production—even at rest.Male tendons respond more favorably to traditional rehab (like eccentric loading), often reporting greater pain reduction and functional improvements.Despite men experiencing more frequent tendon injuries in some data, women may be closer to their strain “danger zone” during exercise, possibly increasing injury risk.Women may need longer rehab timelines, heavier resistance training (beyond just eccentrics), and closer attention to recovery, nutrition, and hormonal cycles.Men should be cautious about overloading tendons due to higher force-generating capacity and should still progress gradually.💡 For Runners With TendinopathyDon’t compare your progress to someone of the opposite sex—recovery is sex-specific.Trust the process: healing may be happening at a microscopic level even if pain relief is slow.Tailor your rehab by considering not just gender, but also age, training history, injury severity, and more.

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• 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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