The Run Smarter Podcast

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Topics Covered

Managing Multiple Injuries (e.g., Plantar Fasciitis & PHT)

• How to prioritize the most debilitating injury using key factors:
  • Severity
  • Duration
  • Irritability
  • Predictability
• Why you should focus on “bang for your buck” exercises (e.g., deadlifts, hamstring curls, calf raises).
• How to combine exercises to target multiple injuries efficiently (e.g., barefoot single-leg deadlifts).
• The importance of progressive overload in rehab — not just maintaining bodyweight work.
• How to stay active during flare-ups and make sure both injuries are improving week to week
• Why Running Can Feel Easier Than Cycling (Despite a Higher Heart Rate)
• How steady-state cardio explains why running can feel smoother than a variable spin class.
• The impact of heat, humidity, and muscle groups used on perceived effort.
• How familiarity with a movement can affect heart rate and effort perception.
• The “central governor theory” — how your brain regulates fatigue and effort.
• Brodie’s personal story: going from marathon runner to struggling to swim 50 meters, and how adaptation and calmness change everything.

What Causes Stitches — and Can You Stop Them?

• Why side stitches remain somewhat mysterious despite many theories.
• Possible causes:
  • Fatigue or imbalance in trunk/core muscles
  • Diaphragm displacement theories (including a strange but possibly effective breathing trick!)
• Why core workouts the day before a run can trigger stitches — and what Brodie learned from experience.
• An invitation for listeners to test and report back on the “left heel drop and exhale” technique.

Should You Rotate Your Running Shoes?

• Difference between rotating the same model vs different brands and types.
• How lighter and super shoes can improve performance — and when they can backfire.
• Using shoes as tools: minimalist for speed and proprioception, stability shoes for recovery days.
• The double-edged sword:
  • Poor transitions = increased injury risk.
  • Gradual adaptation = greater resilience and reduced overuse risk.
• Why shoe variation can distribute load and lower repetitive stress when done properly.

Key Takeaways

• Focus rehab on the most limiting injury first, and keep it progressive.
• Familiarity plays a massive role in perceived exertion between different activities.
• Side stitches may stem from muscle fatigue or diaphragm misalignment — and could respond to strategic breathing.
• Rotating shoes can either reduce or increase injury risk — it depends entirely on how gradually you adapt to each type.