Q&A: Long Run Fueling, Barefoot Running Risks, Shin Splint Management, and Tendon vs Muscle Rehab
The Run Smarter Podcast - En podkast av Brodie Sharpe - SĂžndager

Learn more about Brodie's Research Database & AI Assistant đđIn this listener Q&A episode, Brodie tackles a wide range of questions from the Run Smarter community. From race-day fueling strategies and minimalist footwear to the nuances of tendon vs muscle rehab, this episode delivers practical, evidence-based advice to help you train smarter and reduce your injury risk.â Questions Answered in This Episode:Whatâs the optimal fueling strategy for long runs and race day?How can I avoid calf cramps and âhitting the wallâ after 32km?Is it okay to strength train the day before a speed session?What shoe or biomechanical adjustments can help with medial tibial stress syndrome?Are ketone supplements worth the investment for performance or recovery?Why do I only get sit-bone pain when running hills?How can I safely find my upper weekly mileage limit?What are the pros, cons, and research on barefoot running and Vibram shoes?Are youth runners more prone to injuries due to early specialization?How does tendon rehab differ from muscle rehabâand why do tendon injuries linger?đ§ Key Lessons:Carb fueling: Aim for 60â90g of carbs per hour during long races; train your gut beforehand.Cramping prevention: Hydration must include electrolytes, not just water.Strength & speed: Donât compromise qualityâif you notice performance drop-offs, rearrange your training week.Barefoot shoes: They offer benefits but come with a very narrow margin for error and higher overload risk.Injury rehab: Tendon injuries often linger due to stress shielding and require different loading strategies than muscles.â Practical Takeaways:Test fueling and hydration strategies during training, not on race day.Consider cadence, step width, and load distribution when dealing with shin splints.Use shoes as tools: rotate between minimalist and supportive footwear depending on recovery needs.Vary youth training loads and encourage multi-sport participation for injury prevention.Tendons need slow, progressive loading and may not respond to typical muscle rehab protocols.đŹ Quote to Remember:âA part of training should be exploring your limits and learning from themâjust donât wait until injury forces the lesson.âFor MORE Run Smarter Resources đââïžđ- Including Free Injury Prevention Courses đ©čđ- The Run Smarter Book đ- Access to Research Papers đđ- & Ways to Work with Brodie đ€đđ CLICK HERE! đâšÂ