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🎙️ The Safest Way for Runners to Lose Weight (w/ Dr. Nick Fuller)
Run Smarter Podcast

Are you running to lose weight but finding the kilos just won’t budge—or worse, keep creeping back on? In this mind-opening episode, I sit down with Dr. Nick Fuller, obesity researcher, former elite hurdler, and creator of the Interval Weight Loss (IWL) program, to expose why most diets fail and how runners can finally lose weight sustainably—without wrecking their metabolism.

🏃‍♂️ What We Cover:

• Why your body fights back when you diet (hint: it’s not about willpower)
• The shocking science behind rapid weight loss and long-term weight gain
• How to prevent injury while losing weight as a runner
• Why carbs aren’t the enemy—and how cutting them can backfire
• The 6-step Interval Weight Loss approach (with practical, runner-friendly tips)
• Patron-submitted questions on fasting, sugar cravings, and weight loss after 40

🧠 Takeaway for Runners:
You don’t need fad diets, extreme calorie cuts, or guilt-inducing weigh-ins. You need to understand how your biology works—so you can train smarter and manage your weight without sabotaging your performance or long-term health.

Lastly, we answer your patron questions around age differences & diet, intermittent fasting approaches and whether the focus should be around 'living healthy' rather than 'weight loss'.

Head to https://www.intervalweightloss.com.au/ to learn more or follow their twitter, facebook, instagram & YouTube

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📌 Episode Summary:

Welcome back, Run Smarter Scholars! In this special research roundup episode, Brodie dives into three fascinating new studies released in April that could change the way you train, recover, and stay injury-free. Recording from a beachside getaway, Brodie filters through over a dozen newly published papers and handpicks the most actionable and interesting ones for runners like you.

📚 Papers Covered:

1. Shin Splints: A Closer Look

Medial Tibial Stress Syndrome: A Scoping Review

• Shin splints may be the early stage of tibial stress fractures.
• Risk factors include high BMI, poor hip strength, excessive pronation, and prior injury history.
• Overuse and excessive soleus muscle activation play key roles.
• Treatment strategies include hip strengthening, gait retraining, arch support trials, and gradual return to load with walk-run programs.

2. Injury Prevention Strategies in Runners

Running-Centred Injury Prevention Support: A Scoping Review

• Most injury prevention programs fail unless supervised.
• Effective strategies include:
  • ✅ Strength training (especially supervised)
  • ✅ Gait retraining with feedback
  • ✅ Recovery education (sleep, stress, rest days)
  • ✅ Coach or group support
• Runners prefer passive tools (e.g., shoe changes), even if less effective.

3. Sprint Training Boosts Running Economy

The Effects of Intermittent Sprint Training on Running Economy and Leg Stiffness in Highly Trained Runners

• 12-week protocol: just 1 sprint session per week
• Results:
  • 💨 68% improved running economy
  • 💪 12–17% increase in leg stiffness
  • 🔄 Less vertical movement = greater efficiency
  • 🧠 Benefits driven by neuromuscular adaptations, not cardio alone
  • 👟 Improvements seen across genders and ages

🔍 Bonus Research in the AI Library (April Folder)

If you're subscribed to the Run Smarter AI Assistant, head to the April folder to explore even more papers Brodie didn't cover in full, including:

• 💉 PRP for Achilles tendinopathy
• 🧠 Psychological traits of multi-marathoners
• 🦵 Return-to-sport protocols for PHT
• 👣 Biomechanics: cadence, footwear & orthotics
• 🧬 Molecular signaling in tendinopathy
• 🍽️ Personalized nutrition for elite performance

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Today, we're joined by internationally renowned physiotherapist, researcher, and hip guru, Dr. Alison Grimaldi, to tackle one of the most misunderstood running-related injuries: gluteal tendinopathy.

Alison joins Brodie to dismantle outdated myths, clarify diagnoses, and break down exactly what runners should (and shouldn't) do if dealing with this lateral hip condition.

🧠 What You'll Learn:

• ✅ What gluteal tendinopathy is and how it presents
• ❌ Why you shouldn’t rely on imaging for diagnosis or treatment decisions
• 🚫 The truth about ITB stretches, clamshells, and corticosteroid injections
• 🏋️‍♀️ The exercises that actually work — including progressive loading and isometrics
• 🔁 Key biomechanical contributors like crossover step width and pelvic drop
• 🛏️ Lifestyle strategies to reduce aggravation (sleeping positions, sitting habits, running terrain)
• 🧬 Why partial tendon tears don’t mean you’re doomed (and rarely require surgery)

🛠 Practical Takeaways:

• Diagnosis Tip: The combination of pain on palpation + 30-second single-leg stance test = 99% diagnostic accuracy.
• Rehab Advice: Build tendon tolerance with progressive strength work — clamshells won’t cut it!
• Avoid Pitfalls: Passive treatments (like steroid injections or repeated stretching) often delay recovery.
• Movement Fixes: Widen step width, increase cadence, and avoid road cambers if they aggravate your symptoms.

🔗 Resources Mentioned:

• Dr. Alison Grimaldi’s website & self-help course: https://dralisongrimaldi.com/online-courses/
• Gluteal Tendinopathy Masterclass paper (Musculoskeletal Science and Practice, 2023)

👩‍⚕️ About Dr. Alison Grimaldi:

With 30+ years in clinical practice and a PhD in hip rehabilitation, Alison is a leader in hip research and physio education. She teaches worldwide and has developed evidence-based rehab programs for both professionals and the general public.

Follow her on social media:
📸 Instagram: @dralisongrimaldi
Website: https://dralisongrimaldi.com/

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Optimal Nutrition for Tendon Recovery with Jordi Sullivan

📍 Episode Summary:
In this episode, Brodie is joined by sports dietitian Jordi Sullivan, founder of The Fight Dietitian, to unpack one of the most overlooked aspects of injury rehab: nutrition. While the conversation begins with general performance nutrition, the focus soon shifts to actionable strategies for tendon recovery.

Jordi shares his evidence-based, no-nonsense advice on calories, macronutrients, micronutrients, and supplements, while offering simple frameworks to help injured athletes support healing and stay on track with their rehab goals.

🧠 What You’ll Learn:

• Why calorie intake is essential—especially during injury
• How to calculate protein needs and why it's vital for tissue repair
• A breakdown of carbs and fats: their role in recovery and daily fueling
• How to spot signs of under-fuelling, both short- and long-term
• When (and if) supplements like collagen, vitamin D, and protein powders are worth using
• How to keep nutrition simple without sacrificing results
• What recreational runners can learn from elite athlete routines—without overdoing it
• The “factory” analogy to understand how your body uses food to heal

👤 Guest Bio:

Jordi Sullivan is a qualified dietitian with a Master's in Dietetics and a background in exercise and nutrition science. He works with a wide range of athletes including combat sport professionals, endurance runners, and team sport athletes. Through The Fight Dietitian, Jordi and his team specialize in helping athletes optimize performance, recovery, and injury resilience using practical, science-backed nutrition.

📌 Resources & Links:

• 🌐 Visit The Fight Dietitian Website
• 🌐 Website 'PDF Guides & Courses'
• 📸 Follow Jordi: @the_fightdietitian
• 📸 Follow Lauren (Endurance Specialist): @thexfitdietitian
• 
  

💬 Key Quotes:

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Belinda Beck is a Professor in the school of allied health services at Griffith University. She has been involved in bone health research for 20 years and published over 100 research papers.

Today, we discuss stress fractures and bone health. We start with the adolescent population and why diet, bone loading & peak bone mass is so important in this population. Secondly, Belinda dives into symptoms, risks, causes and treatment of stress fractures. Lastly, we talk about the masters runner and aging populations. What is the best approach for the treatment and management of bone conditions such as osteoporosis?

Click here to head to the bone clinic
You can also find the bone clinic on facebook

Check out some previous podcast episode:
Avoiding & Managing Stress Fractures
The hidden dangers of RED-S with Isobel Ross

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🧠 Episode Summary:

In this jam-packed episode, Brodie dives into the latest running research added to the Run Smarter database for March 2025. From tendon rehab protocols to marathon fueling strategies and smartwatch accuracy, you'll walk away with practical takeaways and cutting-edge insights to train and rehab smarter.

🔍 Featured Research Papers:

1. Stress Relaxation & Nutrition in Patellar Tendinopathy (Keith Barr, 2019)
   • Explores how combining gelatin + vitamin C with isometric loading can heal even severe degenerative tendons.
   • Case study of an NBA player with 50% degenerative patellar tendon—healed to normal MRI status after 18 months.
   • Practical rehab protocol: Heavy isometrics (leg extensions, leg press, Spanish squats) + 15g gelatin + 225mg Vitamin C, taken 1 hour before.
   • Key concept: Stress relaxation allows load to reach the injured part of the tendon.
2. Nutrition Timing & Marathon Performance
   • Examines how pre-, during-, and post-race fueling impacts finish times.
   • Top performers consumed 30–60g of carbs per hour (those closer to 60g performed best).
   • Having a nutrition plan, especially one guided by a dietitian, correlated with faster times.
   • Surprisingly, pre-race caffeine, carbs, and fluid intake didn’t significantly affect finish time.
   • Overhydration linked to slower finishes—individualize hydration plans!
3. Smartwatch Accuracy for Predicting Performance (Huawei GT Runner Study)
   • Watches accurately predicted marathon times within 3% error margin based on 5K/10K/HM times.
   • Great alternative to expensive lab VO2 max or lactate threshold tests.
   • Encouraging for recreational runners looking to track and plan training more effectively.

🏃 Key Takeaways for Runners:

• Tendon Rehab: Healing degenerative tendon is possible—target it with specific loading + nutrition.
• Race Day Fueling: Practice your carb intake in training and aim for 60–90g/hr during long races.
• Hydration: Don’t overdo fluids—tailor to sweat rate and environmental conditions.
• Tech Insights: Smartwatches can be surprisingly accurate in predicting race performances—use that data!

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In this episode of the Run Smarter Podcast, Brodie sits down with researcher and lecturer Dr. Michele Zanini to discuss his groundbreaking new study: "Strength Training Improves Running Economy Durability and Fatigued High Intensity Performance in Well-Trained Male Runners."

We dive into what durability actually means in a running context, why it matters, and how strength training—done the right way—can help you maintain performance under fatigue and finish your races stronger.

🔍 Topics Covered:

• Why Dr. Zanini designed this study and the research gaps it aimed to fill
• The concept of running economy durability and how it differs from standard running economy
• How the study was structured and what made it unique
• Detailed breakdown of the strength training protocol:
  • 10-week program, 2x/week
  • Exercises: back squats, single-leg press, isometric calf raises, plyometric drills
  • Progressive overload and focus on intent (explosive effort)
• Key results:
  • 35% improvement in time-to-exhaustion at 95% VO2max
  • Significant gains in running economy under fatigue
  • No change in economy in a fresh state—why this might be the case
• Practical implications for recreational runners
• Strength training tips to optimize durability and late-race performance
• Additional insights on how female and recreational runners might respond to similar training

📌 Key Takeaways for Runners:

• Strength training doesn’t just help with injury prevention—it can enhance fatigue resistance.
• Running economy improvements may be more visible during fatigue, especially for well-trained runners.
• Strength protocols should include progressive loading, low reps with high intent, and strategic plyometrics.
• Even without fancy lab equipment, runners can apply these training principles and see real-world performance gains.

Follow Michele on:
X @MicZanini
BlueSky @mzaniniphysiology.bsky.social
LinkedIn

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In this episode of the Run Smarter Podcast, Brodie sits down with Moira, a dedicated endurance athlete and physical therapist, to discuss her long and challenging battle with chronic injury. What started as a suspected stress fracture turned into a frustrating cycle of pain, conflicting diagnoses, and psychological hurdles. Moira shares her journey of setbacks, self-reflection, and ultimately, breakthrough moments that led her back to running. Her story highlights the importance of understanding pain science, overcoming fear of movement, and following a structured, gradual return-to-running plan.

What You’ll Learn in This Episode:

• The progression of Moira’s injury and the many misdiagnoses she received along the way.
• How medical imaging (MRI, x-rays) and different professional opinions added to her confusion.
• The psychological impact of chronic pain and injury on an athlete’s identity.
• The role of pain science in Moira’s recovery and how she shifted her mindset.
• The importance of finding a trusted health professional who aligns with your approach.
• How Moira gradually returned to running and her current training routine.

Key Takeaways:

• Pain Science & Nervous System Sensitivity: Moira learned that her pain wasn’t solely due to structural damage but also a result of a hypersensitive nervous system. Recognizing this was a major turning point in her recovery.
• Fear of Movement (Kinesiophobia): Despite being a physical therapist, Moira developed a deep fear of movement, which prolonged her symptoms. A gradual and confidence-building approach to movement helped her break this cycle.
• Small, Sustainable Steps: Her return to running started with 10-second run intervals. This slow approach was crucial in rebuilding confidence and reducing fear-driven pain responses.
• The Power of Self-Talk & Mental Reframing: Moira used mantras, journaling, and positive reinforcement to change her mental approach to pain and injury.
• Trust & Patience in the Process: Finding a professional she trusted and following a structured plan were critical in her return to pain-free running.

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