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Returning to running after injury isn’t as simple as waiting until you’re pain-free and heading back out the door.

In this episode, I sit down with Eric Hegedus to break down a structured, evidence-informed approach to returning to running—based on his clinical commentary and years of working with injured runners.

We dive into how to bridge the gap between rehab and performance, why so many runners get re-injured, and how to use simple tools like TRIMP to guide your training decisions.

If you’ve ever felt unsure about when to run, how much to do, or whether you’re progressing too quickly… this episode gives you a clear framework to follow.

Learn more about Brodie's Research Database & AI Assistant 📄🔍

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! 🎉✨

In this month’s Latest Running Research episode, Brodie breaks down three fascinating studies that challenge common beliefs and refine how runners should approach performance and injury prevention. First, a randomized controlled trial on ketone supplementation reveals that while ketones significantly improve cognitive function—helping with reaction time and mental clarity—they do not improve running performance, efficiency, or fuel utilization. Despite feeling better during efforts, runners didn’t run faster, and some even experienced gastrointestinal issues, raising questions about their real-world value for endurance athletes.

Next, Brodie explores a meta-analysis comparing high-intensity interval training (HIIT) vs moderate continuous running (MICT). The key takeaway: HIIT is more effective at improving running economy (efficiency at submax speeds), particularly at moderate intensities, while steady running is better for improving VO₂ max (your aerobic engine). This reinforces the idea that both training styles serve different physiological purposes—and combining them strategically is the smartest approach for performance gains.

Finally, a newly released review challenges one of the most common rehab narratives: that weak glutes cause poor running mechanics. Across 19 studies, there was no consistent link between hip strength and running biomechanics, and even strengthening programs failed to meaningfully change running form. Instead, Brodie reframes strength training as a way to increase load capacity, not “fix” technique—highlighting the importance of gait retraining and smart load management over blindly strengthening muscles.

🎯 Key Takeaways

• Ketones may sharpen your brain—but won’t make you run faster
• HIIT improves efficiency, steady running builds aerobic capacity → you need both
• Stronger glutes ≠ better running form → focus on capacity, not just mechanics
• Fatigue, load, and training errors remain the biggest drivers of injury risk

Learn more about Brodie's Research Database & AI Assistant 📄🔍

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! 🎉✨

Episode Summary

In this Q&A episode, Brodie answers listener-submitted questions covering everything from transitioning to zero drop shoes to fixing ITB pain, understanding Zone 2 training accuracy, and safely introducing sprint work.

Along the way, he breaks down common misconceptions, highlights what actually matters, and provides practical, step-by-step strategies you can apply straight away.

If you’ve ever felt confused by conflicting advice or stuck in an injury cycle, this episode will help you cut through the noise and run smarter.

🧠 Questions Covered

• How do you safely transition to zero drop / minimalist shoes (especially with a neuroma)?
• What are the best exercises for ITB syndrome—and are exercises even the priority?
• Do you need a VO2 max test to truly train in Zone 2?
• What’s the safest way to introduce sprint training?
• Why do your calves (soleus) feel like they’re burning early in runs—and what can you do about it?

🔑 Key Takeaways

Zero Drop Transition

• Transition gradually—this is non-negotiable
• Start with walking / strength work before running
• Introduce running in small doses (5–10 minutes per run)
• Build volume slowly (~10% per week)
• Monitor for warning signs: calf tightness, foot pain, Achilles stiffness

ITB Pain (What Actually Matters)

• The cause is usually load + mechanics, not just weakness
• Common triggers:
  • Downhill running
  • Narrow or crossover step width
  • Cambered surfaces
• First line of treatment:
  • Modify training load and mechanics
• Strength work (secondary but helpful):
  • Step-downs
  • Crab walks
  • Hip hikes
  • Single-leg control work

Zone 2 Training (Do You Need Lab Testing?)

• VO2 max testing = gold standard, but not essential
• Most runners can rely on:
  • Effort (RPE)
  • Conversation test
• True Zone 2 should feel:
  • Sustainable for long durations
  • Minimal fatigue buildup
  • “Could do it all over again” effort

Introducing Sprint Training

• Start with strides, not all-out sprints
• Structure:
  • Gradual acceleration (15 sec)
  • Short peak speed (8–10 sec)
  • Full recovery (1–2 min)
• Progression:
  • Start with 4 reps at ~75% effort
  • Build to 6–8 reps at ~90–95% effort
• Keep it controlled and progress gradually

Burning Calves (Soleus Overload vs Something Else)

• The soleus handles very high loads during running
• Common overload factors:
  • High intensity or hills
  • Minimalist footwear
  • Rapid training increases

But… consider another possibility:

👉 Compartment syndrome

Clues it might not be “just tight calves”:

• Burning sensation early in runs
• Bilateral symptoms
• Long-standing issue despite rehab
• Forced to stop rather than push through

Helpful strategies:

• Longer, more gradual warm-ups
• Walk/run approach
• Avoid sudden intensity spikes
• Let symptoms settle before continuing