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Nobody likes the “Injured Runner” life

Brodie Sharpe / Founder & CEO The Run Smarter Series

Maybe you’ve tried multiple solutions to repair your injury in the past. I understand, which is why I’m offering you the opportunity to try the course for free for one week. Simply cancel and you won’t be charged a thing. However, I’m confident you will find the answers you need to start running injury-free once again! 

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The Run Smarter Series

Due to outstanding popularity, interest and curiosity I have decided to record an episode entirely dedicated to one research paper that was released this week. Fei Li et al, published an article looking at 3 randomized strength groups: 
1.) Heavy strength + plyometric training 
2.) Heavy strength training 
3.) Endurance training 
Which training method is better at improving your running performance? Listen in to find out. 
If you would like to support the podcast and participate in future Q&As sign up for $5US per month at&nbsp;<a href="https://www.patreon.com/therunsmarterpodcast" rel="noopener" target="_blank">our patreon page</a> 
For Brodie's running blogs, podcast episodes and online courses visit our&nbsp;<a href="https://www.runsmarter.online/" rel="noopener" target="_blank">Run Smarter Website</a>&nbsp; 
To follow the podcast joint the facebook group&nbsp;<a href="https://www.facebook.com/groups/833137020455347/?ref=group_header" rel="noopener" target="_blank">Becoming a smarter runner</a> 
To find Brodie's running information on&nbsp;<a href="https://www.instagram.com/runsmarterseries/" rel="noopener" target="_blank">instagram @runsmarterseries</a>

Due to outstanding popularity, interest and curiosity I have decided to record an episode entirely dedicated to one research paper that was released this week. Fei Li et al, published an article

Which strength training method will improve my running performance?

Chris is a UK based physio and researcher. His past research has focused on running technique for injury prevention and performance. On today's episode he shares all his research findings in a way any runner can understand and apply. 
<a href="https://www.extramilehealth.com/" rel="noopener" target="_blank">Click here for Chris' Website</a> 
<a href="https://twitter.com/chrisbramah" rel="noopener" target="_blank">Follow Chris on Twitter</a> 
<a href="https://mailchi.mp/88447bdf3e90/5-day-challenge-invite" rel="noopener" target="_blank">Click here for the 5-Day Injury Prevention Challenge</a> 
If you would like to support the podcast and participate in future Q&As sign up for $5US per month at <a href="https://www.patreon.com/therunsmarterpodcast?fbclid=IwAR0WGMPD876HYgjfmqAp7E5KuaBLyUvXpHehde3pZtxepyy8-fFDmWUytrI" target="_blank" rel="noopener"> https://www.patreon.com/therunsmarterpodcast</a> 
To follow the podcast join the facebook group:&nbsp;<a href="https://www.facebook.com/groups/833137020455347/?ref=group_header" rel="noopener" target="_blank">&nbsp;https://www.facebook.com/groups/833137020455347/?ref=group_header</a> 
To find Brodie on instagram head to:&nbsp;<a href="https://www.instagram.com/brodie.sharpe/" rel="noopener" target="_blank">https://www.instagram.com/brodie.sharpe/</a>

Chris is a UK based physio and researcher. His past research has focused on running technique for injury prevention and performance. On today's episode he shares all his research findings in a way

Running Technique Insight for Injury Prevention & Performance with Chris Bramah

We have the legendary Dr. Izzy Moore who is a world-leading researcher in Cardiff. Izzy has done a lot of work on gait-retraining and cadence changes.&nbsp; 
Today I pick Izzy's brain on how a recreational runner can change their running technique to help their performance, overcome a running injury and injury prevention. 
Izzy shares the latest research on gait retraining for injuries, specifically ITB friction syndrome, patellofemoral knee pain and stress fractures. 
<a href="https://twitter.com/IzzyMoorePhD" rel="noopener" target="_blank">To follow Izzy on Twitter click here</a>&nbsp; 
If you would like to support the podcast and participate in future Q&As sign up for $5US per month at&nbsp;<a href="https://www.patreon.com/therunsmarterpodcast?fbclid=IwAR0WGMPD876HYgjfmqAp7E5KuaBLyUvXpHehde3pZtxepyy8-fFDmWUytrI" target="_blank" rel="noopener">https://www.patreon.com/therunsmarterpodcast</a> 
Check out our new website!!&nbsp;<a href="https://www.runsmarter.online/" rel="noopener" target="_blank">https://www.runsmarter.online</a>&nbsp; 
To follow the podcast joint the facebook group Becoming a smarter runner click on the link:&nbsp;<a href="https://www.facebook.com/groups/833137020455347/?ref=group_header" rel="noopener" target="_blank">&nbsp;https://www.facebook.com/groups/833137020455347/?ref=group_header</a> 
To find Brodie on instagram head to:&nbsp;<a href="https://www.instagram.com/brodie.sharpe/" rel="noopener" target="_blank">https://www.instagram.com/brodie.sharpe/</a>

We have the legendary Dr. Izzy Moore who is a world-leading researcher in Cardiff. Izzy has done a lot of work on gait-retraining and cadence changes.&nbsp; Today I pick Izzy's brain on how a

Gait retraining for performance, treatment & prevention with Dr. Izzy Moore

Christos is a practicing physical therapist who published a paper titled '<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834697/" rel="noopener" target="_blank">Running economy: A comprehensive review for passive force generation</a>'. On The Run Smarter Podcast today, we break down the concept on running economy and how you can apply this into your running to become a more efficient runner. We remove the scientific jargon so any runner can understand and finish with some practical take-aways. Some topics we discuss are: 
<ul> 
 <li>What is running economy & why is it so important?</li> 
 <li>Why is lower-limb stiffness a good thing?</li> 
 <li>How can we test our leg stiffness & running economy?</li> 
 <li>What can we implement to help running economy including strike pattern, footwear and strength training</li> 
</ul> 
If you have any questions for Christos you can <a href="mailto:cziliaskoudis@gmail.com" rel="noopener" target="_blank">e-mail him here</a> 
If you would like to support the podcast and participate in future Q&As sign up for $5US per month at&nbsp;<a href="https://www.patreon.com/therunsmarterpodcast?fbclid=IwAR0WGMPD876HYgjfmqAp7E5KuaBLyUvXpHehde3pZtxepyy8-fFDmWUytrI" target="_blank" rel="noopener">https://www.patreon.com/therunsmarterpodcast</a> 
Check out our new website!!&nbsp;<a href="https://www.runsmarter.online/" rel="noopener" target="_blank">https://www.runsmarter.online</a>&nbsp; 
To follow the podcast joint the facebook group Becoming a smarter runner click on the link:&nbsp;<a href="https://www.facebook.com/groups/833137020455347/?ref=group_header" rel="noopener" target="_blank">&nbsp;https://www.facebook.com/groups/833137020455347/?ref=group_header</a> 
To find Brodie on instagram head to:&nbsp;<a href="https://www.instagram.com/brodie.sharpe/" rel="noopener" target="_blank">https://www.instagram.com/brodie.sharpe/</a>

Christos is a practicing physical therapist who published a paper titled 'Running economy: A comprehensive review for passive force generation'. On The Run Smarter Podcast today, we break down the

Understanding Running Economy with Christos Ziliaskoudis

Trang Nguyen is a Physiotherapist, Strength & Conditioning coach and host of the Athlete's Garage podcast. Trang has a particular interest working with endurance athletes at the end-stage of rehab. 
So today, we dive into ways you can implement or tweak your S&C sessions for optimization. Firstly, we discuss what a typical gym week would look like for a recreational runner, including frequency, intensity and exercise examples. 
Second, Trang focuses in on exercise dosages. Including sets, reps and the concept of periodization when preparing for a marathon. 
Next, we dive into what a runner should be 'feeling' during a particular set. This covers muscle activation, levels of muscle 'fatigue' and the answer might surprise you. 
Lastly, we answer a listener question around the best 'minimalism home S&C kit' and end with Trang's final 3 tips to optimize your S&C sessions. 
Here is the article referenced in the podcast: <a href="https://pubmed.ncbi.nlm.nih.gov/21270317/" rel="noopener" target="_blank">Muscle damage and muscle remodeling: No pain, Go gain?</a> 
You can also find Trang at The Athlete's garage podcast, or you can click here to find her <a href="https://www.instagram.com/themotionmechanic/" rel="noopener" target="_blank">instagram</a>.&nbsp; 
If you would like to support the podcast, participate in Q&As & access bonus material sign up for $5US per month at <a href="https://www.patreon.com/therunsmarterpodcast" rel="noopener" target="_blank">our patreon page</a> 
For Brodie's running blogs, podcast episodes and online courses visit our&nbsp;<a href="https://www.runsmarter.online/" rel="noopener" target="_blank">Run Smarter Website</a>&nbsp; 
To follow the podcast joint the facebook group&nbsp;<a href="https://www.facebook.com/groups/833137020455347/?ref=group_header" rel="noopener" target="_blank">Becoming a smarter runner</a> 
To find Brodie's running information on&nbsp;<a href="https://www.instagram.com/runsmarterseries/" rel="noopener" target="_blank">instagram @runsmarterseries</a>

Trang Nguyen is a Physiotherapist, Strength & Conditioning coach and host of the Athlete's Garage podcast. Trang has a particular interest working with endurance athletes at the end-stage of rehab.

Optimizing S&C into your week with Trang Nguyen

Andrew & Michael are the hosts of the Endurance Innovation podcast. With thermal engineer backgrounds and a passion in endurance performance, the boys deliver a unique insight into thermo-regulation, heat transfer & optimal performance in all conditions. 
We start with running in sub-freezing temperatures and how smart decisions towards clothing, sweat and layering can help you thrive.&nbsp; 
Secondly, I wanted to ask Andrew & Michael how we can reach optimal performance in fair weather conditions. If you are aiming for a race PB in ideal temperatures, what could be some strategies to control our core body temperature and reach new feats? 
Lastly, we talk about hot and humid conditions and ways we can train, prepare and perform prior to race day and during your run. 
We also answer your patron questions around heart-rate reliability, RPE importance and the confusion with summer speed vs winter speeds. 
Search '<a href="https://podcasts.apple.com/gb/podcast/endurance-innovation/id1463996491" rel="noopener" target="_blank">The Endurance Innovation</a>' wherever you find your podcasts 
You can also follow <a href="https://www.instagram.com/x3training/" rel="noopener" target="_blank">3X training on instagram</a> 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
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<a href="https://calendly.com/runsmarter/injurychat" rel="noopener" target="_blank">Book a FREE&nbsp;Injury chat with Brodie</a> 
Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
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<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Andrew & Michael are the hosts of the Endurance Innovation podcast. With thermal engineer backgrounds and a passion in endurance performance, the boys deliver a unique insight into thermo-regulation,

How to Survive & Thrive in all Weather Conditions with Andrew & Michael

On this episode, Brodie appears as a guest on the Healthy Runner Podcast & within the Healthy Runner Facebook group hosted by Dr. Duane Scotti. 
Brodie talks about all things running technique: 
<ul> 
 <li>What counts as good running technique?</li> 
 <li>Is there a bad running form?</li> 
 <li>Should we change our running form?</li> 
 <li>Will it make us better runners?</li> 
 <li>Does this apply to runners who are injured?</li> 
 <li>Does poor running form lead to injury?</li> 
</ul> 
We unpack all of this and much more on today's episode.&nbsp; 
Be sure to follow Duane on&nbsp;<a href="https://www.instagram.com/sparkyourtraining/" rel="noopener" target="_blank">instagram</a>&nbsp;and join his&nbsp;<a href="https://www.facebook.com/groups/HealthyRunnerGroup" rel="noopener" target="_blank">facebook group</a>. Also check out the&nbsp;<a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264" rel="noopener" target="_blank">healthy runner podcast</a> 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
<a href="https://mailchi.mp/runsmarter/e-mail-list-sign-up" rel="noopener" target="_blank">Receive Run Smarter Emails</a> 
<a href="https://calendly.com/runsmarter/injurychat" rel="noopener" target="_blank">Book a FREE&nbsp;Injury chat with Brodie</a> 
Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

On this episode, Brodie appears as a guest on the Healthy Runner Podcast & within the Healthy Runner Facebook group hosted by Dr. Duane Scotti. Brodie talks about all things running technique:  What

What you need to know about your running technique

On this episode, Brodie entertains the scenario of a runner experiencing unpredicted mid-race soreness and highlights some troubleshooting technique changes a runner can do to get through the remainder of a race. 
There are changes you can make in your speed, cadence and step width during different terrain in order to shift load on your body. Therefore, if soreness arises in a certain area, it's good to have insight into how we can consciously shift load away from these areas. 
Brodie covers soreness of the foot, plantar fascia, heel, shin, calf, achilles, knee, hamstring, ITB, lateral hip and glute area and the troubleshooting you can do for each. 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
<a href="https://mailchi.mp/runsmarter/e-mail-list-sign-up" rel="noopener" target="_blank">Receive Run Smarter Emails</a> 
<a href="https://calendly.com/runsmarter/injurychat" rel="noopener" target="_blank">Book a FREE&nbsp;Injury chat with Brodie</a> 
Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

On this episode, Brodie entertains the scenario of a runner experiencing unpredicted mid-race soreness and highlights some troubleshooting technique changes a runner can do to get through the

Troubleshooting for mid-race soreness

Matt Pendola has several professional qualifications including a running coach, S&C coach, licensed manual therapist & wellness coach and works with several Olympic athletes. He has also personally achieved a tonne of impressive running achievements including winning the Elite Spartan World Championships Masters Division (2015) & Qualified for Duathlon World Championships 3x. 
Today, Brodie talks with Matt about his training philosophy & his thoughts on running technique. Matt talks about the conditioning process know as 'stacking' designed to build a running foundation for breathing, core control, posture and muscle activation. 
We then have a discussion around running technique. Is it required? When is it required? Under what circumstances may Matt change someone's running technique. To finish off, Matt enlightens us with his best training tip to help your running performance.&nbsp;&nbsp; 
Click here to find Matt's new <a href="https://pendolaproject.com/index.html" rel="noopener" target="_blank">relative run readiness online project!</a> 
Find Matt here on <a href="https://www.instagram.com/pendolaproject/" rel="noopener" target="_blank">instagram</a> and also the <a href="https://podcasts.apple.com/us/podcast/relative-run-readiness/id1477221948" rel="noopener" target="_blank"> podcast!</a> 
(Apple users:&nbsp;Click 'Episode Website' for links to..) 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
<a href="https://mailchi.mp/runsmarter/e-mail-list-sign-up" rel="noopener" target="_blank">Receive Run Smarter Emails</a> 
<a href="https://calendly.com/runsmarter/injurychat" rel="noopener" target="_blank">Book a FREE&nbsp;Injury chat with Brodie</a> 
Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Matt Pendola has several professional qualifications including a running coach, S&C coach, licensed manual therapist & wellness coach and works with several Olympic athletes. He has also personally

Running technique for Elites with Matt Pendola

Brian Hanley is a senior lecturer in exercise & biomechanics at Leeds University & is on the podcast today to talk about achieving your marathon PB! 
Instead of focusing on a training plan, Brian dives into race-day tactics, pacing strategies and other decision-making processes you need to consider.&nbsp; 
Brian's insight into the physiological and psychological factors involved in the marathon results in simple and practical take aways for you to plan a successful half-marathon or marathon race.&nbsp; 
<a href="https://www.researchgate.net/profile/Brian-Hanley-4" rel="noopener" target="_blank">Find Brian's ReseacherGate link here!&nbsp;</a> 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
<a href="https://mailchi.mp/runsmarter/e-mail-list-sign-up" rel="noopener" target="_blank">Receive Run Smarter Emails</a> 
<a href="https://calendly.com/runsmarter/injurychat" rel="noopener" target="_blank">Book a FREE&nbsp;Injury chat with Brodie</a> 
Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Brian Hanley is a senior lecturer in exercise & biomechanics at Leeds University & is on the podcast today to talk about achieving your marathon PB! Instead of focusing on a training plan, Brian

Marathon PB tactics & strategy with Brian Hanley

Dr. Amy Novotny is the owner of the PABR Institute which uses a holistic approach through breathing and body awareness techniques to restore body movement and relieve pain. 
Today, we dive into the interwoven relationship between your breathing, your nervous system, acute pain, chronic pain, running injuries and running performance. 
We also answer your patron questions including: 
<ul> 
 <li>What are some different breathing strategies if running in pain vs not running and in pain?</li> 
 <li>Is nasal breathing beneficial, or does it limit oxygen uptake?</li> 
 <li>What can I do if I get side stitches when running?</li> 
</ul> 
Whether you are injured, or would like to increase your running performance, you'll have plenty of take-aways from this episode. 
Email Amy: <a href="mailto:Amy@PABRinstitute.com" rel="noopener" target="_blank">Amy@PABRinstitute.com</a> 
Or visit Amy's <a href="https://pabrinstitute.com/" rel="noopener" target="_blank">website</a>, <a href="https://www.facebook.com/pabrinstitute/" rel="noopener" target="_blank">facebook</a> or <a href="https://www.instagram.com/pabrinstitute/" rel="noopener" target="_blank">instagram</a> 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
<a href="https://mailchi.mp/runsmarter/e-mail-list-sign-up" rel="noopener" target="_blank">Receive Run Smarter Emails</a> 
<a href="https://calendly.com/runsmarter/injurychat" rel="noopener" target="_blank">Book a FREE&nbsp;Injury chat with Brodie</a> 
Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Dr. Amy Novotny is the owner of the PABR Institute which uses a holistic approach through breathing and body awareness techniques to restore body movement and relieve pain. Today, we dive into the

Breathing to reduce pain & increase performance with Dr. Amy Novotny

Rob Steger is an ultra runner, the author of Training for ultra and the host of the Training for ultra podcast. 
We start the conversation with Rob's journey into running, filmmaking and podcasting before turning our attention to his ultra marathon training philosophy. Rob describes the benefits of developing a 'flow state' when running along with his opinions on training mileage. 
Further into the conversation, Rob uncovers tips to ramp up your weekly mileage, strategies to increase your mental resiliency & insights he has learnt to help runners of any distance. 
Lastly, I ask Rob about any misconceptions or common mistakes he sees in the ultra community. This really is an episode all runners can benefit from as we dive into the training, mindset and race strategy domain.&nbsp; 
You can find all of Rob's links including website, podcast, instagram on his <a href="https://linktr.ee/TrainingForUltra" rel="noopener" target="_blank">linktree</a>&nbsp; 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
<a href="https://mailchi.mp/runsmarter/e-mail-list-sign-up" rel="noopener" target="_blank">Receive Run Smarter Emails</a> 
<a href="https://calendly.com/runsmarter/injurychat" rel="noopener" target="_blank">Book a FREE&nbsp;Injury chat with Brodie</a> 
Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Rob Steger is an ultra runner, the author of Training for ultra and the host of the Training for ultra podcast. We start the conversation with Rob's journey into running, filmmaking and podcasting

Training for ultra with Rob Steger

Coach Claire Bartholic wasn’t always a runner.&nbsp; 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. &nbsp; With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. &nbsp; Today, we talk about all things masters running including the common mistakes, misconceptions Claire often sees working with masters athletes. &nbsp; 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 recovery from long runs.&nbsp;&nbsp; 
Follow The Run to the Top podcast by <a href="https://runnersconnect.net/running-podcast/" rel="noopener" target="_blank">RunnersConnect</a> 
Head to Claire's website to receive your <a href="https://theplantedrunner.com/join/" rel="noopener" target="_blank">free download</a> about the ultimate fuel plan for runners&nbsp; 
Follow <a href="https://www.instagram.com/theplantedrunner/" rel="noopener" target="_blank">@theplantedrunner</a> on insta 
<a href="https://app.runsmarter.online/subscribe/runsmarterpatrondonations" rel="noopener" target="_blank"> Become a patron!</a> 
<a href="https://mailchi.mp/runsmarter/e-mail-list-sign-up" rel="noopener" target="_blank">Receive Run Smarter Emails</a> 
<a href="https://calendly.com/runsmarter/injurychat" rel="noopener" target="_blank">Book a FREE&nbsp;Injury chat with Brodie</a> 
Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
<a href="https://www.facebook.com/groups/833137020455347" rel="noopener" target="_blank">Podcast Facebook group</a> 
<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Coach Claire Bartholic wasn’t always a runner.&nbsp; 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

The Masters Running Masterclass with Claire Bartholic

Denny Krahe is a Running coach & the host of Diz Runs Radio. Today, we dive into HR and effort-based training. I and the podcast patrons ask the following questions: 
What are heart rate and effort-based training? And what are the benefits/limitations? 
How do you see runners misusing this form of training and what are some common misconceptions? 
Should HR zones change over time as you improve? 
Is low HR training beneficial for new, unfit runners or runners with higher than average heart rates?&nbsp; 
Does an elevated heart rate or HRV indicate a lack of recovery? 
Be sure to listen to Diz Runs Radio! 
Find Denny's <a href="http://www.dizruns.com/" rel="noopener" target="_blank">website here</a> along with <a href="https://twitter.com/dizruns" rel="noopener" target="_blank">Twitter</a> and <a href="https://www.instagram.com/dizruns/" rel="noopener" target="_blank">Instagram</a>.&nbsp; 
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with code 'PODCAST' for 3-day free trial.

Denny Krahe is a Running coach & the host of Diz Runs Radio. Today, we dive into HR and effort-based training. I and the podcast patrons ask the following questions: What are heart rate and

Heart rate & effort based training with Denny Krahe

Shane Johnstone is an ultra runner, exercise physiologist and race director at Transcend trails. 
Today, Shane talks about the skills and drills you can implement to become a better trail runner. We dive into the different surfaces and obstacles when trail running, how your running technique should adapt to the change in terrain, and what gear is helpful for performance. 
We also answer your patron questions around downhill training, trail shoes and strength training to assist in downhill speeds.&nbsp;&nbsp; 
Please check out the trail running top 30 tips on <a href="https://www.instagram.com/transcendtrails/" rel="noopener" target="_blank">Transcend trail instagram</a> 
Here you can find Valetudohealth on <a href="https://www.instagram.com/valetudohealth/" rel="noopener" target="_blank">insta</a> and <a href="https://www.facebook.com/ValetudoHealthTeam/" rel="noopener" target="_blank">facebook</a>&nbsp; 
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with code 'PODCAST' for 3-day free trial.

Shane Johnstone is an ultra runner, exercise physiologist and race director at Transcend trails. Today, Shane talks about the skills and drills you can implement to become a better trail runner. We

Getting technical on trails with Shane Johnstone

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.&nbsp; 
Check out <a href="http://precisionhydration.com" rel="noopener" target="_blank">precisionhydration.com</a> and enter code RUNSMARTER to get 15% off the first order of electrolytes and fuelling products. 
<a href="http://precisionhydration.com/book-a-video-consultation/" rel="noopener" target="_blank">Click here</a> to book in a free 1 on 1 chat with the precision hydration team 
<a href="https://trainingpeaks-university.thinkific.com/courses/science-of-endurance-hydration" rel="noopener" target="_blank"> Click here</a> and use the code PODCAST15 to get 15% off our on-demand Science of Endurance Hydration course 
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with code 'PODCAST' for 3-day free trial. 
Blogs that were mentioned in this podcast: 
<a href="https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/%20" rel="noopener" target="_blank"> Cramping</a> 
<a href="https://www.precisionhydration.com/performance-advice/hydration/how-to-start-hydrated-and-why-that-is-important-sodium-preloading-what-to-do-before-a-race-hydration/" rel="noopener" target="_blank"> Preloading sodium before a race</a> 
<a href="https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/" rel="noopener" target="_blank"> Sweat testing</a>

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

Understanding sweat science, hydration & cramping with Andy Blow

In today's episode, Brodie reviews a 2019 paper titled 'World-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo Runs'.&nbsp; 
This paper examines world-class athletes and their training habits in a 10-week lead-up to their goal event. They analyse all different training sessions including: 
<ul> 
 <li>Easy runs</li> 
 <li>Tempo runs</li> 
 <li>Long-interval training</li> 
 <li>Short-interval training</li> 
 <li>Competition</li> 
 <li>Time trials</li> 
</ul> 
Will the results uncover the secret sauce of training? Brodie goes through the conclusion and adds his thoughts and interpretations.&nbsp; 
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with code 'PODCAST' for 3-day free trial.

In today's episode, Brodie reviews a 2019 paper titled 'World-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo

Why easy running is the secret sauce to performance

Duane Scotti is a Physical Therapist, Run Coach and host of the Healthy Runner Podcast. 
Today, Brodie and Duane talk about base training. Duane goes through: 
<ul> 
 <li>What is base training and what are the essential components?</li> 
 <li>What are the benefits of base training?</li> 
 <li>What are some common mistakes runners make when incorporating base training?</li> 
 <li>How should we progress our weekly mileage, long runs and incorporate deload weeks into our training?</li> 
</ul> 
Lastly, Duane answers a question from a podcast patron: "How does a runner increase their base when training for an ultra? Is it different when handling large running volumes?" 
Visit Duane's home base at <a href="https://sparkyourtraining.com/" rel="noopener" target="_blank">https://sparkyourtraining.com/</a> 
Check out Duane's podcast by searching 'The Healthy Runner' in your podcast directory.&nbsp; 
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with code 'PODCAST' for 3-day free trial.

Duane Scotti is a Physical Therapist, Run Coach and host of the Healthy Runner Podcast. Today, Brodie and Duane talk about base training. Duane goes through:  What is base training and what are the

The benefits of base training with Duane Scotti

Jason Fitzgerald is a running coach and creator of the strength running website, podcast and YouTube channel.&nbsp; 
In today's episode, Jason shares crucial knowledge on developing the perfect taper strategy so you can perform at your best. 
We uncover the adjustments needed to be made to your running frequency, intensity and weekly mileage in order for you to feel fresh on race day. 
Jason also shares his expertise on recovery (AKA deload) weeks. When are they necessary? Should they be implemented for every runner? What adjustments need to be made? 
Lastly, Jason talks about the common mistakes he sees with runners when implementing a taper without guidance. This is truly an episode to listen to if you are preparing for an upcoming race.&nbsp; 
Check out the strength running <a href="https://strengthrunning.com/" rel="noopener" target="_blank">website</a>, <a href="https://www.youtube.com/user/StrengthRunning" rel="noopener" target="_blank">youtube</a> and <a href="https://podcasts.apple.com/us/podcast/the-strength-running-podcast/id1170932252" rel="noopener" target="_blank"> podcast</a> 
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with code 'PODCAST' for 3-day free trial.

Jason Fitzgerald is a running coach and creator of the strength running website, podcast and YouTube channel.&nbsp; In today's episode, Jason shares crucial knowledge on developing the perfect taper

Finding the right taper & recovery week strategy with Jason Fitzgerald

Research shows that power and plyometric exercises can enhance running performance. In today's episode, Brodie discusses five high-intensity workouts you can implement throughout the week along with practice takeaways and tips. 
Workout #1: 6 rounds (24 squats, 24 double-unders, 24 plyo lunges, 400m run). 
Workout #2:&nbsp;20 min AMRAP (10 push press, 10 Kettlebell swings, 10 box jumps). 
Workout #3: 5 rounds (20 walk lunges, 30 box jumps, 20 wall balls,15 push-ups). 
Workout #4:&nbsp;For Time: (600m run, 30 Lateral skaters, 20 Air Squats, 10 DB Snatches, 400m run, 30 Lateral skaters, 20 Air Squats, 10 DB Snatches, 200m run). 
Workout #5: 9-minute AMRAP (20 Mountain climbers, 10 Air squats, 200m run). 
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Run Smarter App&nbsp;<a href="https://apps.apple.com/au/app/run-smarter-app/id1540302708" rel="noopener" target="_blank">IOS</a>&nbsp;or&nbsp;<a href="https://play.google.com/store/apps/details?id=com.supapass.android.player.runsmarter" rel="noopener" target="_blank">Android</a>&nbsp; 
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<a href="https://app.runsmarter.online/subscribe" rel="noopener" target="_blank">Run Smarter Course</a> 
with code 'PODCAST' for 3-day free trial.

Research shows that power and plyometric exercises can enhance running performance. In today's episode, Brodie discusses five high-intensity workouts you can implement throughout the week along with

Peak Performance

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