The Run Smarter Podcast

How Mentally Strong Runners Navigate Injury & Races with Claire BartholicLearn 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! 🎉✨ 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.In this episode, you'll learn: 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 Key Takeaways Your brain believes what you repeatedly tell it. Mental strength can be trained just like fitness. Confidence isn't something you wait for—it'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 & LinksLearn more about Claire and her work:The Planted Runner InstaBegin With 10 ProgramThe Planted Runner Website

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 newly published review paper that takes a deep dive into what’s actually happening inside painful tendons — far beyond the usual “overuse” explanation. You’ll learn how healthy tendons are structured, what changes at a microscopic level when tendinopathy develops, and why pain severity often doesn’t match what shows up on scans. The episode explores how factors like load management, low-grade inflammation, oxidative stress, ageing tendon cells, and overall metabolic health all interact to influence tendon pain and recovery.Brodie also discusses what this emerging science means for real-world rehab — including why rest alone doesn’t work, why exercises sometimes stall progress, and why a more holistic approach is often needed. The episode finishes by looking ahead at future treatment directions, from improved diagnostics to regenerative and molecular therapies, while grounding everything in practical takeaways runners can apply right now. If you’re dealing with persistent tendon pain — especially proximal hamstring or Achilles tendinopathy — this episode will help you understand why recovery can be slow and what actually gives you the best chance of long-term success.

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 Latest Running Research episode, Brodie breaks down four newly published papers that challenge common assumptions about bone health, injury risk, shoe prescription, and recovery tools in runners. Across all four studies, a consistent theme emerges: what feels logical—or is heavily marketed—doesn’t always align with how the body actually adapts. From bone mineral density and stress injuries to shoe “matching” and foam rolling, this episode helps runners separate useful tools from over-inflated claims. 🦴 Paper 1: Bone Mineral Density & Ground Reaction Forces This study explored whether the forces experienced during running are associated with bone mineral density (BMD)—and whether this relationship differs between male and female runners. Key Findings Male runners with higher ground reaction forces tended to have higher bone mineral density at the spine, pelvis, femur, and tibia.These relationships were present at both self-selected and standardised running speeds.In female runners, no meaningful relationship was found between impact forces and bone mineral density.Female runners had consistently lower absolute bone density and impact forces than males.Why This MattersBone adapts to mechanical loading—but not equally across sexes.Running alone may provide enough stimulus for bone adaptation in males, but often not in females.Hormones, energy availability, muscle mass, and force production likely play a role.Practical TakeawaysRunning mileage alone is not a reliable bone-building strategy for everyone.Female runners may benefit more from:Heavy strength trainingJumping and sprintingMulti-directional loadingBone health also depends on recovery and nutrition, not just impact.🦴 Paper 2: Biomechanics & Bone Stress Injuries This scoping review examined biomechanical factors associated with bone stress injuries (BSIs) across multiple running populations. Key Findings:The strongest prospective risk factors for BSIs were:Greater vertical centre-of-mass movement (“bounce”)Lower cadenceEvery ~0.5 cm increase in vertical motion was linked to a 14–17% higher injury risk.Each additional step per minute was associated with a 3–5% reduction in risk.Site-specific mechanics varied by injury location (tibia, metatarsals, navicular).Why This MattersExcessive vertical motion and low cadence consistently increase bone stress.Many commonly blamed factors (e.g. loading rate) are less reliable predictors.Some biomechanical findings may reflect post-injury adaptations, not causes.Practical TakeawaysSmall cadence increases (5–10 steps/min) may meaningfully reduce bone stress.Reducing unnecessary “bounce” can be protective.Gait changes should be gradual and load-aware.Biomechanics is only one piece—training load, sleep, nutrition, and bone health interact👟 Paper 3: Shoe Recommendations & Gait Analysis This single-blinded randomised trial tested whether shoes recommended based on gait analysis actually change how runners move—or simply change how they feel. Key FindingsShoes labelled as “gait-matched” were rated:More comfortableHigher performingLower injury riskDespite this, both shoes were identical models with different colours.No differences were found in:Running mechanicsFoot strikeTibial accelerationWhy This MattersExpectations and expert recommendations strongly influence perception.Gait analysis can act as a placebo-like effect.Feeling better does not necessarily mean moving differently—or safer.Practical TakeawaysComfort matters—but it does not guarantee injury protection.Be cautious of claims that a shoe “fixes” your gait.If a shoe feels good and supports consistent training, it can still be useful—but not for biomechanical reasons.Long-term injury risk is driven more by load management than shoe category 🧠 Paper 4: Foam Rolling & the Knowledge-to-Action Gap To close the episode, Brodie discusses a paper examining whether practitioner beliefs about foam rolling align with scientific evidence. Key FindingsStrongest evidence supports foam rolling for:Short-term increases in range of motionTemporary pain reductionAcute increases in local blood flowLittle to no evidence supports:Performance enhancementInjury preventionLong-term structural changes to muscle or fasciaOnly 2 of 15 practitioner beliefs aligned with the evidence.Knowledge gaps existed across professions and countries.Why This MattersFoam rolling isn’t useless—but its benefits are often overstated.The issue isn’t the tool—it’s how it’s explained and justified.Poor science communication fuels unrealistic expectations.Practical TakeawaysUse foam rolling as a short-term symptom-management tool, not a fix.It won’t replace strength training, load management, or recovery.If it helps you feel better and train consistently, that still has value🔑 Episode Take-Home Message Across bone health, injury risk, footwear, and recovery tools, the evidence consistently shows that adaptation is driven by load, context, and recovery—not quick fixes or marketing claims. Understanding what actually matters allows runners to train smarter, reduce injury risk, and focus on interventions that truly move the needle.

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! 🎉✨Chronic plantar fasciitis can quietly strip away your confidence, your identity as a runner, and eventually your belief that running is even possible again.In today’s episode, Jon shares his seven-year battle with stubborn plantar fasciitis—and how he went from barely being able to walk in the morning to completing trail marathons at age 59.This is not a story about a magic treatment or a quick fix. It’s about patience, progressive strength, smarter recovery, and changing the way you think about pain. If you’ve tried everything and feel like you’re running out of options, this conversation will resonate deeply.What We Cover in This EpisodeJon’s long road with plantar fasciitisHow his symptoms started, disappeared, then returned worse than everWhy years of rest, stretching, and passive treatments didn’t solve the problemWhat “first-step pain” taught him about whether he was improving or regressingWhy many plantar fasciitis treatments failOver-stretching and aggressive rehab that actually delayed healingWhy ticking “strength training” off the list too early is a common mistakeThe difference between doing exercises and loading tissue correctlyThe turning pointThe mindset shift that stopped the injury from controlling his lifeHow slow, progressive calf strengthening rebuilt tissue capacityWhy learning not to catastrophize flare-ups changed everythingStrength training that actually workedThe calf exercises that gave the biggest return on investmentHow he progressed from double-leg to single-leg loading safelyRep ranges, frequency, and why patience mattered more than intensityRecovery beyond rehabHow improving sleep quality accelerated his progressNutrition changes that supported training and recoveryWhy recovery became non-negotiable as he got olderWhere Jon is nowRunning pain-free most days after years of struggleCompleting half marathons, mountain runs, and a self-supported trail marathonHow he’s approaching goals differently to stay healthy long-term