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 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

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 Kelemen, 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 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

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 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨