Afleveringen
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Zijn er afleveringen die ontbreken?
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How Mentally Strong Runners Navigate Injury & Races with Claire Bartholic
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π CLICK HERE! πβ¨Mental strength is one of the most overlooked aspects of running performance. Most runners spend countless hours improving their fitness, strength, and nutrition, yet rarely dedicate any time to training their mindset. In this episode, Brodie sits down with running coach and host of The Planted Runner podcast, Claire Bartholic, to discuss the science of cognitive conditioning and how runners can develop greater confidence, resilience, and emotional control.
Whether you're struggling with race-day anxiety, negative self-talk, fear of re-injury, or the emotional challenges of a long-term setback, Claire shares practical strategies that can help you train your brain just as deliberately as you train your body.
What cognitive conditioning is and why it matters for runners How your self-talk influences performance and confidence Why race-day nerves aren't necessarily a bad thing The difference between mental strength and simply "thinking positive" How to stop spiralling after a missed workout Practical techniques to manage anxiety before races Why confidence is built through action, not waiting to feel ready How runners can better cope with injury setbacks Strategies to overcome fear of re-injury The importance of focusing on what you can control Why your identity as a runner can become problematic during injury How small wins build self-trust and long-term resilience The science behind repetition, neuroplasticity, and mindset training
In this episode, you'll learn:Key Takeaways
Your brain believes what you repeatedly tell it. Mental strength can be trained just like fitness. Confidence isn't something you wait forβit's something you build. Injury recovery becomes easier when you focus on what you can do rather than what you can't. Race-day anxiety often reflects how much you care, not a weakness. The way you respond to emotions matters more than the emotions themselves.Resources & Links
Learn more about Claire and her work:
The Planted Runner InstaBegin With 10 ProgramThe Planted Runner Website -
Episode 444: What to Focus on When You Can't Run
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π CLICK HERE! πβ¨Being sidelined by injury can feel like a double blow. Not only are you dealing with pain and frustration, but you've also lost one of your biggest outlets for stress relief, fitness, and social connection. In this episode, Brodie shares a practical framework to help injured runners stay proactive, maintain perspective, and come back stronger than before.
In this episode, you'll learn:
Why injury often impacts your mental health more than you expect The "double whammy" effect of losing both running and your stress-relief outlet How to identify the true causes behind recurring injuries Common patterns that keep runners trapped in injury cycles Why injuries can be valuable opportunities to uncover weak links How to use rehab to build resilience rather than simply become pain-free The importance of addressing strength deficits, imbalances, and movement control Cross-training options that can preserve fitness while recovering How to tailor cardio alternatives based on your injury type Brodie's favourite injury-friendly VOβ max workouts Why many runners benefit from keeping cross-training in their routine long after recovery The overlooked role of strength training for injury prevention, bone health, and long-term performance How muscle mass acts as "metabolic currency" for health and longevity Practical ways to improve sleep, stress management, and recovery during injury The importance of maintaining social connection when you're unable to run Nutrition strategies that can support healing and future performance Why injury can be the perfect time to improve habits that often get neglected during heavy trainingKey Takeaway
An injury doesn't have to be wasted time. By shifting your focus toward rehabilitation, fitness maintenance, strength development, sleep, nutrition, stress management, and social connection, you can emerge from injury healthier, more resilient, and better prepared for future training than before.
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π CLICK HERE! πβ¨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
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π CLICK HERE! πβ¨Latest Research: Performance Gains, Shockwave Debate, Arch Support Science
In this monthβs 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 β 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 β more importantly β 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 episode1. 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:
VOβ max and running economy Strength training and plyometrics Weekly mileage and consistency Emotional intelligence and pacing Fueling strategies in ultramarathons Environmental impacts on performance2. 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 cost3. 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 capacityKey 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. -
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π CLICK HERE! πβ¨The Missing Link in Rehab Youβre Probably Ignoring
Pain isnβt 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 βPain & Wellness Scoreβ designed to uncover the emotional, cognitive, and social factors that may be quietly influencing your recovery.
Youβll learn why some runners continue to struggle despite doing all the βrightβ 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 outcomesBrodie 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 behavioursIf youβve 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 -
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π CLICK HERE! πβ¨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 itβs safe to introduce back-to-back running days during rehab, to understanding why your lower back tightens on longer runsβ¦ this episode is packed with evidence-based guidance and real-world rehab insights.
If youβve 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 itβs 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 βtrial and errorβ 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 βactivating your coreβ 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 himselfKey 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 βhold perfect form.β -
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π CLICK HERE! πβ¨Coach Claire Bartholic wasnβt 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
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π CLICK HERE! πβ¨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 worksβand 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 stiffnessβbut only when combined with proper strength training Dosage matters: 15β30g 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 70β90% 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 isnβt a magic fixβbut when used strategically alongside heavy strength training, it may:
Improve tendon structure Increase stiffness Enhance long-term resilienceIn other words, itβs a potential amplifierβnot a replacementβfor good rehab and training principles.
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π CLICK HERE! πβ¨Stem cells are one of the most talked-about frontiers in medicineβbut how much of it actually applies to runners dealing with tendon pain?
In this episode, Iβm 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 costsβalongside what the future might hold for regenerative medicine in running injuries.
If youβve ever considered injections, biologics, or wondered if stem cells are βthe next big thingββ¦ 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 treatmentFollow him on Instagram:
https://www.instagram.com/chukwuweike_g/Key Topics & Insights
Think of stem cells as the bodyβs βrepair reserveβ They help regenerate tissue by: Creating new cells Regulating inflammation We all have themβbut: Quantity decreases with ageQuality declines significantly
What Are Stem Cells (In Simple Terms)?Why Do We Heal Slower As We Age?
Itβs not just one factorβitβs a combination:
Reduced stem cell quality and number Slower blood vessel formation Reduced cellular signalling Increased βsenescentβ (non-functioning) cellsIn other words: your repair system is still thereβ¦ just less efficient.
Stem Cells & Tendon Healing β The TheoryThe idea is simple:
Harvest stem cells (fat, bone marrow, etc.) Process them Inject them into the injured tendonThe goal:
Improve collagen structure Enhance healing response Accelerate recoveryBut hereβs the key pointβ¦
π They are NOT a magic bulletβtheyβre an adjunct.
What the Research Actually ShowsFrom their literature review (2015β2025):
~1,800 papers screened ~150 relevant studies includedFindings:
Improved collagen alignment (under a microscope) Increased tensile strength (in animal models) No consistent improvement in long-term human outcomesπ Especially beyond 6β12 months, results tend to equalise.
The Most Interesting FindingIn rotator cuff studies:
Stem cells improved early recovery (first ~6 months) But no long-term difference compared to standard treatmentWhy?
Stem cells likely help regulate early inflammation The body eventually βcatches upβ on its ownWhy Results Are So Inconsistent
This is the biggest limitation:
No standardisation.
Different sources (fat, bone marrow, skin) Different processing methods Different patient health profilesπ Your stem cells β someone elseβs stem cells
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
Risks & LimitationsCost vs Benefit (Reality Check)
Stem cell injections: ~$3,000β$5,000+ Cortisone: ~$200 Rehab: far cheaper, highly effectiveIn most cases:
Youβre paying a premium for uncertain benefit.What About PRP?
Some benefit for: Tennis elbow Chronic tendinopathy But: Highly variable Not clearly superior to rehabAgain, works best alongside loadingβnot instead of it.
Stem cells are promisingβbut not ready for prime time (yet) They may: Speed up early recovery Improve tissue quality (in theory) But: Donβt outperform rehab long-term Are expensive and inconsistent
Practical Takeaways (For Runners)The fundamentals still win:
Progressive loading Smart training Patience π² Follow Dr. Gwam: https://www.instagram.com/chukwuweike_g/ -
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π CLICK HERE! πβ¨On todayβs Q&A episode, Brodie tackles a wide range of listener-submitted questionsβcovering 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 doesβand how to adjust accordingly.
Key Questions & Insights
Training for Mountain Events (While Living on the Flats)
Prioritise VOβ 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 demandsMarathon 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 (6β8 reps) for performance gains Donβt overlook: Recovery (sleep, nutrition) Deload weeks every 4β5 weeksHydration & 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 efficiencyPractical takeaway:
Measure sweat rate (pre/post run weighing) Replace both fluids and electrolytes, especially in long or hot runsLateral 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 (0β1/10) Use run-walk strategies to manage load Address contributing factors: Cadence Step width Downhill running exposure Strength helps, but load management is the priorityHow 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 combinationKey goal:
Start the next training block feeling fresh, strong, and ready to progressCardiac Drift in Long Runs & Ultras
What it is:
Gradual rise in heart rate despite constant effortMain contributors:
Dehydration Heat stress Glycogen depletion Neuromuscular fatigueStrategies to delay drift:
Start conservatively (70β75% HR max) Prioritise hydration and electrolytes Maintain carbohydrate intake (60β90g/hr) Manage heat (cooling strategies, pacing adjustments)Key Takeaways
Train the physiology required, even if you canβt 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 -
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π CLICK HERE! πβ¨Returning to running after injury isnβt as simple as waiting until youβre 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 runningβbased 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 youβve ever felt unsure about when to run, how much to do, or whether youβre progressing too quicklyβ¦ this episode gives you a clear framework to follow.
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π CLICK HERE! πβ¨In this monthβs 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 functionβhelping with reaction time and mental clarityβthey do not improve running performance, efficiency, or fuel utilization. Despite feeling better during efforts, runners didnβt 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 VOβ max (your aerobic engine). This reinforces the idea that both training styles serve different physiological purposesβand 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 βfixβ techniqueβhighlighting the importance of gait retraining and smart load management over blindly strengthening muscles.
π― Key Takeaways
Ketones may sharpen your brainβbut wonβt make you run faster HIIT improves efficiency, steady running builds aerobic capacity β you need both Stronger glutes β better running form β focus on capacity, not just mechanics Fatigue, load, and training errors remain the biggest drivers of injury risk -
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π CLICK HERE! πβ¨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 youβve ever felt confused by conflicting advice or stuck in an injury cycle, this episode will help you cut through the noise and run smarter.
π§ Questions Covered
How do you safely transition to zero drop / minimalist shoes (especially with a neuroma)?What are the best exercises for ITB syndromeβand are exercises even the priority?Do you need a VO2 max test to truly train in Zone 2?Whatβs the safest way to introduce sprint training?Why do your calves (soleus) feel like theyβre burning early in runsβand what can you do about it?π Key Takeaways
Zero Drop Transition
Transition graduallyβthis is non-negotiableStart with walking / strength work before runningIntroduce running in small doses (5β10 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 buildupβCould do it all over againβ effortIntroducing Sprint Training
Start with strides, not all-out sprintsStructure:Gradual acceleration (15 sec)Short peak speed (8β10 sec)Full recovery (1β2 min)Progression:Start with 4 reps at ~75% effortBuild to 6β8 reps at ~90β95% 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:
π Compartment syndromeClues it might not be βjust tight calvesβ:
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 -
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π CLICK HERE! πβ¨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 βbestβ 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 itβs 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 2β3/10 effort) to maintain an effective training balance.Donβt rush back into racing. Confidence and capacity should be built gradually through training before entering an event.If rehab isnβt improving over time, something needs to change. Consider reassessing diagnosis, load management, or the practitioner guiding your rehab. -
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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 wasnβt the main psychological factor.
Instead, the research found that pain catastrophizing β a negative outlook toward pain and recovery β 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 β not just the tendon itself.
If youβre 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 β 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 patientsβ 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 Physio
Paper summary: https://www.jospt.org/do/10.2519/jospt.blog.2026017/full/ -
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π CLICK HERE! πβ¨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.
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π CLICK HERE! πβ¨In this monthβs research roundup, Brodie reviews three new papers examining super shoes (advanced footwear technology) and their impact on running economy and performance.
Across a large review, a meta-analysis, and a randomized crossover trial, the consistent finding was a ~2.5β3% improvement in running economy when using carbon-plated, high-stack, high-rebound foam shoes. Importantly, benefits werenβt limited to elites. Even at slower speeds (7.5β12 km/h), recreational runners showed meaningful reductions in oxygen cost, translating to roughly a 1% improvement in marathon performance β about three minutes for a four-hour runner.
The key insight is that itβs not just the carbon plate doing the work. The performance gains appear to come from a synergy between plate stiffness, PEBA-style high-rebound foams, rocker geometry, and stack height. The shoes donβt βcreateβ energy β they reduce energy loss, particularly around the big toe joint and during stance. Interestingly, comfort didnβt correlate with better economy, and biomechanical changes were smaller than many expected.
From a practical standpoint, super shoes offer real performance advantages, but gradual integration is essential. Altered loading patterns and increased stiffness may raise injury risk if introduced abruptly, with case reports highlighting midfoot stress reactions. Rotate them in carefully, monitor symptoms, and be aware that high-rebound foams can degrade over time, reducing their metabolic benefit.
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