The Run Smarter Podcast

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Understanding and Enhancing Running Economy with Mark Connick

Episode 379 | Run Smarter Podcast

🎙 Guest: Mark Connick – Postdoctoral Researcher in Sports Biomechanics and Physiology
📄 Topic: Individualization of Footwear for Optimizing Running Economy

Episode Overview:

In this episode, we dive deep into the science of running economy and how different footwear choices impact performance. Mark Connick shares insights from his recent paper and explains the direct and indirect effects of footwear on biomechanics. Whether you're an elite athlete or a recreational runner, this episode will help you understand how shoe selection can make you more efficient and faster.

Key Takeaways for Runners:

✅ What is Running Economy? – Learn how oxygen cost impacts running performance and how you can run faster while using less energy.

✅ How Footwear Affects Performance – Discover the direct (mechanical) and indirect (biomechanical) effects of shoes on your stride, muscle activation, and efficiency.

✅ The Role of Carbon Fiber Plates – Do super shoes really make you faster? Understand how plates act as a lever rather than a spring and why different runners experience different benefits.

✅ Foam, Midsole, and Energy Return – Learn why shoe stack height, midsole density, and weight impact how much energy is saved or lost with each step.

✅ How to Test Your Own Running Economy – A simple DIY test using a heart rate monitor and a track to compare shoes and determine which is most efficient for you.

✅ Choosing the Right Shoe for Your Needs – Should you get a super shoe for your next marathon? Mark shares practical advice on how to find the best shoe based on comfort, biomechanics, and race goals.

✅ How to Transition Safely into Super Shoes – Avoid injuries by gradually adapting to new footwear and listening to your body's response.

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What You’ll Learn in This Episode:

✅ Compression Garments: Hype or Helpful?

• Does wearing compression gear actually improve running performance?
• A deep dive into the latest systematic review and meta-analysis.
• The surprising truth about muscle vibration and efficiency.
• What this means for your race day gear choices.

✅ Achilles Tendon Pain: The Role of Anxiety & Fear

• How psychological factors like anxiety and fear of rupture impact your pain levels.
• Why fear of movement may not be as important as fear of rupture.
• The proven strategies to manage Achilles tendinopathy more effectively.

✅ Runner’s Knee (Patellofemoral Pain Syndrome): Self-Management That Works

• The power of strengthening your quads and glutes.
• How education and load management can speed up recovery.
• The unexpected role of mindfulness in pain management.
• Key takeaways from the latest systematic review.

Why You Should Listen:

🎯 Stop Wasting Money on Unproven Gear – Learn what science says about compression wear before you invest. 🎯 Break Free from Persistent Achilles Pain – Understand the mental and physical strategies that will help you heal faster. 🎯 Recover from Runner’s Knee More Effectively – Discover the best exercises, education strategies, and mindset shifts to get back to pain-free running.

For MORE Run Smarter Resources 🏃‍♂️📚
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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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How to Survive and Thrive in All Weather Conditions with Andrew and Michael

Episode Summary: In this episode of the Run Smarter Podcast, we sit down with Andrew and Michael, hosts of the Endurance Innovation Podcast, to explore how runners can optimize performance in various weather conditions. Whether you’re training in freezing temperatures, racing in extreme heat, or battling humidity, Andrew and Michael break down the science behind heat transfer, thermoregulation, and practical strategies to maintain performance. Expect a deep dive into the mechanics of cooling, hydration, layering, and more!

What You’ll Learn in This Episode:

• Why understanding thermoregulation is key to running performance
• How to dress appropriately for cold weather runs and avoid frostbite
• Why runners naturally slow down in extreme cold and how to manage it
• The role of humidity in heat stress and how to handle it
• How heat adaptation works and how to train for hot conditions
• The best cooling strategies, including ice slushies, wrist cooling, and pre-cooling methods
• How clothing color and material impact heat absorption and reflection
• Common mistakes runners make in extreme temperatures and how to avoid them

Guest Bios:

• Andrew Buckrell: Mechanical engineer with a research background in aerodynamics and heat transfer. Passionate about applying engineering principles to endurance sports.
• Michael Petralia: Mechanical engineer turned endurance coach. Specializes in performance optimization through scientific principles.

Listener Questions Answered:

• Why do I run slower in the cold, no matter how warm my muscles get?
• Why does my heart rate increase more in cold weather?
• How can I stay cool in extreme heat and humidity?
• Should I train by heart rate in hot conditions?
• Do hot drinks really help cool you down?

Search 'The Endurance Innovation' wherever you find your podcasts

You can also follow 3X training on Instagram

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In this episode of the Run Smarter Podcast, I sit down with Dr. Keith Barr from the University of California, Davis, to uncover groundbreaking research on tendon health, rehabilitation, and performance. Dr. Barr shares his expertise on tendon tissue engineering, the role of mechanical loading in healing tendinopathies, and how to reverse chronic scar tissue formation. Whether you're a runner struggling with tendon pain or a coach looking to optimize performance, this episode is packed with game-changing insights.

What You'll Learn in This Episode

🔹 Why tendons develop scar tissue – and how stress shielding plays a role in tendinopathy
🔹 How to reverse chronic tendon damage – with the right type of loading strategy
🔹 The difference between tendon stiffness and perceived stiffness – and how it impacts performance and injury risk
🔹 Why isometric exercises are a game-changer – and how to use them effectively in rehab and injury prevention
🔹 The role of hormones in tendon injuries – including how menopause and testosterone affect tendon health
🔹 How to train smarter to avoid tendon injuries – including the optimal way to structure your running volume

Key Takeaways & Actionable Strategies

✅ Target the scar tissue with load – Use isometric holds after a workout to gradually reintroduce load to the weak areas
✅ Don’t rush into plyometrics – Start with long-duration isometric exercises before progressing to slow, heavy strength training
✅ Train twice a day for better tendon adaptation – Splitting your runs into two sessions improves tendon recovery and adaptation
✅ Respect the first few sessions of new training – The first track session, spikes workout, or hill session introduces high jerk forces, increasing injury risk
✅ Consider hormonal factors – Women going through menopause may need to adjust their training due to changes in tendon stiffness and collagen synthesis

Dr. Keith Barr’s Research & Resources

🔹 Follow Keith Barr on BlueSky: Muscle Science
🔹 Read his research paper: Using Load to Improve Tendon Ligament Tissue Engineering and Develop Novel Treatments for Tendinopathy

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
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👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍

Protein and Tendon Healing with Dr. David Minkoff

In this episode of the Run Smarter Podcast, we are joined by Dr. David Minkoff, an expert in integrative medicine, author of The Search for the Perfect Protein, and an accomplished athlete with 43 Ironman finishes. We discuss the critical role of protein, specifically essential amino acids, in healing injuries like proximal hamstring tendinopathy, optimizing recovery, and improving overall performance. If you’ve struggled with chronic injuries, want to enhance muscle repair, or are curious about how protein intake affects running performance, this episode is packed with actionable insights.

What You’ll Learn in This Episode: 
✔️ How amino acids are the building blocks for tendon repair and injury recovery.
✔️ The impact of protein deficiencies on healing and performance.
✔️ The role of gut health in protein absorption and utilization.
✔️ Why tracking protein intake may not be enough for optimal recovery.
✔️ How Perfect Amino can enhance muscle repair and prevent injuries.
✔️ The truth about collagen for tendon health—does it really work?
✔️ How endurance athletes can optimize protein intake for peak performance.
✔️ Creatine supplementation—should runners be taking it?
✔️ How to structure your protein intake to maximize tendon and muscle recovery.

Key Takeaways: 
🔹 Essential amino acids are crucial for tendon and muscle repair, especially if you suffer from tendinopathy.
🔹 Many runners are protein-deficient despite eating a high-protein diet due to poor digestion and absorption.
🔹 Collagen lacks key amino acids (like tryptophan), making it a suboptimal choice for tendon repair on its own.
🔹 The best sources of protein are high-quality animal proteins (meat, fish, eggs) combined with essential amino acid supplements.
🔹 Taking Perfect Amino before meals or workouts ensures optimal absorption and utilization.
🔹 Runners with injuries should double their essential amino acid intake for enhanced recovery.
🔹 Strength athletes and endurance runners can benefit from creatine supplementation alongside amino acids.

Recommended Products & Resources:
📖 The Search for the Perfect Protein by Dr. David Minkoff –
💊 Perfect Amino – Order from Body Health.
📰 Body Health Newsletter – Get daily insights on nutrition, performance, and recovery. 

Connect with Dr. David Minkoff & BodyHealth:
🌐 Website: https://www.bodyhealth.com

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Episode Summary:
In today's episode, Brodie is joined by Christie Ashwanden, author of Good to Go: How to Eat, Sleep and Rest Like a Champion. Christie, a renowned science journalist and former lead writer at 538, shares practical advice on nutrition, hydration, and recovery for athletes. They discuss the myths and marketing tactics surrounding sports nutrition, the importance of body awareness, and how to simplify recovery by listening to your body’s natural signals.

Topics Covered:

• 00:00 – Introduction: About Christie Ashwanden and her book Good to Go.
• 01:46 – Brodie shares how Christie Ashwanden’s book has influenced his recovery series and introduced him to new experts and topics.
• 04:07 – Christie’s background in sports and her journey through overtraining and recovery struggles.
• 05:58 – Insights from Christie’s interviews with elite athletes and the overlooked importance of recovery throughout one's athletic career.
• 07:25 – Nutrition's role in recovery: Is it more complex than we think?
• 09:44 – Debunking the recovery window myth and how marketing has influenced sports nutrition trends.
• 13:16 – Why a balanced diet often meets all your nutrient needs without supplements or "superfoods."
• 18:04 – The truth about hydration: Why drinking to thirst is more effective than following arbitrary hydration guidelines.
• 23:10 – The dangers of overhydration and the rise in hyponatremia cases in endurance athletes.
• 27:19 – Marketing tactics in the protein and supplement industry: What science really says.
• 32:05 – Alcohol and recovery: Can a post-run beer fit into a recovery plan?
• 35:49 – Final advice: Simplify your nutrition strategy, avoid overthinking, and improve body awareness to optimize recovery.

Key Takeaways:

• Nutrition doesn’t have to be overly complicated. Focus on balanced, real foods and trust your body’s hunger and thirst signals.
• The "recovery window" is more of a "barn door." You don’t need to eat immediately after a workout unless you're performing again soon.
• Overhydration can be more dangerous than mild dehydration. Drink to thirst rather than forcing hydration based on weight loss or urine color.
• Supplements are often driven by marketing rather than science. Real food provides the nutrients your body needs.
• Stress management, including dietary flexibility and recovery rituals, plays a significant role in optimal recovery.

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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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Learn more about Brodie's Research Database & AI Assistant 📄🔍

Welcome to the Run Smarter Podcast, where we decipher the latest running research to help you train smarter and achieve your running goals. In today’s episode, Brodie dives into cutting-edge studies released this month, breaking them down into actionable takeaways for runners. From optimizing your interval training to uncovering the surprising benefits of dark chocolate and curcumin, this episode is packed with evidence-based insights. Plus, discover how you can gain access to hundreds of research papers and the new Run Smarter AI Assistant to level up your running IQ.

What You’ll Learn in This Episode:

1. Interval Training for VO2 Max Improvements:
   • Short intervals vs. long intervals—what’s more effective for improving VO2 max and heart rate zones?
   • Key takeaways for structuring your interval sessions.
2. Dark Chocolate for Endurance Runners:
   • How 50g of dark chocolate daily can improve arterial flexibility, reduce blood pressure, and enhance recovery.
   • Why these benefits are even more pronounced for runners over 40.
3. Curcumin and Running Performance:
   • The effects of curcumin supplementation on inflammation, brain function, and overall performance.
   • Does curcumin live up to the hype for endurance athletes?

For MORE Run Smarter Resources 🏃‍♂️📚
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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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Learn more about Brodie's Research Database & AI Assistant 📄🔍

Episode Summary:

In this episode of the Run Smarter Podcast, we delve into the fascinating world of mental preparation with Bence Kelleman, a PhD candidate at the Hungarian University of Sports Sciences and national-level 800m runner. Bence recently published groundbreaking research exploring mental preparation in runners, highlighting gender differences, competition levels, and psychological training effects on performance.

What You’ll Learn in This Episode:

• The Role of Mental Preparation: How mental training can enhance performance and why it’s as important as physical preparation.
• Key Findings from Bence’s Research: Gender differences in self-talk strategies, the importance of mental readiness, and why recreational runners can mentally prepare as effectively as elite athletes.
• Practical Takeaways for Everyday Runners:
  • Pre-Race: Techniques to calm pre-competition nerves, like diaphragmatic breathing and box breathing.
  • During the Race: Strategies like visualization, breaking the race into smaller sections, and positive self-talk to overcome fatigue and mental barriers.
  • Post-Race Reflection: The value of journaling to analyze performance, learn from challenges, and maintain long-term motivation.
• Why Mental Preparation Isn’t Just for Performance: How these techniques can boost your enjoyment of running and keep you passionate about the sport.

Resources and Links:

• Research Access: Members can find Bence’s paper on mental preparation in the Run Smarter research database (December 2024 folder).
• Breathing Techniques: Try box breathing or diaphragmatic breathing for stress management.
• Connect with Bence: Website & Research Gate

Don’t Miss This Episode If:

• You’ve ever struggled with race-day jitters or mental fatigue during a run.
• You want to learn proven strategies to sharpen your mental game.
• You’re curious about the science behind how your mind impacts your running performance.

🎧 Listen now to transform your mental preparation and take your running to the next level!

For MORE Run Smarter Resources 🏃‍♂️📚
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- Access to Research Papers 📄🔍
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Learn more about Brodie's Research Database & AI Assistant 📄🔍

Paper title: Sex Differences and Extracorporeal Shockwave Therapy Outcomes in Runners with Achilles or Hamstring Tendinopathy

Episode Summary:
In this episode of the Run Smarter Podcast and Overcoming Proximal Hamstring Tendinopathy Podcast, Brodie Sharpe dives into the science behind shockwave therapy and its effectiveness for treating Achilles and hamstring tendinopathies in runners. Brodie explores the mechanisms of shockwave therapy, discusses its application, and reviews the findings of a fascinating research paper that delves into factors such as gender, hormonal contraceptives, and their impact on treatment outcomes. Whether you're dealing with stubborn tendon pain or just curious about innovative therapies, this episode is packed with actionable insights.

What You’ll Learn:

• What is shockwave therapy, and how does it work?
• Key findings from a research paper on shockwave outcomes in runners with Achilles and hamstring tendinopathies.
• Factors influencing the effectiveness of shockwave therapy, including hormonal contraceptive use and chronic versus acute tendinopathies.
• Ideal candidates for shockwave therapy and when it might not be suitable.
• The role of combining shockwave with strength training for optimal results.

Key Takeaways:

• Shockwave Therapy Basics: A handheld device delivers pressure waves to stimulate healing in tendons and surrounding tissues. It's especially effective for chronic, low-level, stubborn tendon pain.
• Research Insights: Female runners using hormonal contraceptives were less likely to see clinically significant improvements. Other variables like gender and the female athlete triad were explored with interesting results.
• Best Practices: Shockwave therapy is most effective when combined with strength training for long-term tendon health and resilience.
• Practical Advice: Most effective results typically require 3–6 sessions, with improvements continuing up to 12 weeks post-treatment.

Resources Mentioned:

• Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

For MORE Run Smarter Resources 🏃‍♂️📚
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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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Learn more about Brodie's Research Database & AI Assistant 📄🔍

For MORE Run Smarter Resources 🏃‍♂️📚
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- Access to Research Papers 📄🔍
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Episode Overview:

In this episode of the Run Smarter Podcast, host Brodie Sharpe dives into the critical topic of recovery with world-renowned expert Dr. Shona Halson. Shona, an associate professor at Australian Catholic University and a leader in recovery science, unpacks the Recovery Pyramid, a framework that recreational runners can use to optimize their training and recovery. Whether you're training for marathons, ultras, or simply trying to stay injury-free, this episode is packed with practical tips and the latest evidence-based advice.

Key Topics Covered:

• The Recovery Pyramid:
  • Base of the Pyramid: The essentials—sleep, mental downtime, and hydration/nutrition.
  • Middle Levels: Recovery tools such as water immersion, compression, active recovery, and stretching.
  • Top of the Pyramid: Massage, cryotherapy, infrared treatments, and fad-based methods.
• Sleep and Downtime:
  • Why sleep is the cornerstone of recovery.
  • The importance of mental recovery and finding stress-free moments in your day.
• Water Immersion:
  • Practical applications of cold, hot, and contrast water therapies.
  • The science behind hydrostatic pressure and its benefits for blood flow and recovery.
• Compression Garments:
  • When and how to use compression tights effectively.
  • Differentiating between medical-grade and commercial-grade compression.
• Stretching and Massage:
  • The psychological benefits versus the limited physical impact on recovery.
  • Why stretching and massage can still play an essential role in unwinding after training.
• Practical Recovery Tips for Runners:
  • Active recovery routines for long-run days.
  • Hydration and cooling strategies for hot-weather training.
  • How to gauge the intensity of "easy" days to avoid the dreaded training "gray zone."

Listener Q&A Highlights:

• Rusty asks: Best active recovery routines after long runs?
• Paul wonders: Is complete rest or a slow run better for older runners?
• Jacinta inquires: How to recover effectively after running in hot/humid conditions?

Key Takeaways:

• Focus on the base of the pyramid: Sleep, downtime, and nutrition are non-negotiable for effective recovery.
• Use tools like water immersion, compression, and massage as supplementary strategies once the basics are in place.
• Trial and error are essential—every runner is different, so find what works for your recovery needs.
• Avoid fads and prioritize scientifically supported methods for optimal results.

Resources Mentioned:

• Follow Dr. Shona Halson: You can find Shona's twitter account here