Episode 444: What to Focus on When You Can't Run

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- The Run Smarter Book 📖
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Being sidelined by injury can feel like a double blow. Not only are you dealing with pain and frustration, but you've also lost one of your biggest outlets for stress relief, fitness, and social connection. In this episode, Brodie shares a practical framework to help injured runners stay proactive, maintain perspective, and come back stronger than before.

In this episode, you'll learn:

• Why injury often impacts your mental health more than you expect
• The "double whammy" effect of losing both running and your stress-relief outlet
• How to identify the true causes behind recurring injuries
• Common patterns that keep runners trapped in injury cycles
• Why injuries can be valuable opportunities to uncover weak links
• How to use rehab to build resilience rather than simply become pain-free
• The importance of addressing strength deficits, imbalances, and movement control
• Cross-training options that can preserve fitness while recovering
• How to tailor cardio alternatives based on your injury type
• Brodie's favourite injury-friendly VO₂ max workouts
• Why many runners benefit from keeping cross-training in their routine long after recovery
• The overlooked role of strength training for injury prevention, bone health, and long-term performance
• How muscle mass acts as "metabolic currency" for health and longevity
• Practical ways to improve sleep, stress management, and recovery during injury
• The importance of maintaining social connection when you're unable to run
• Nutrition strategies that can support healing and future performance
• Why injury can be the perfect time to improve habits that often get neglected during heavy training

Key Takeaway

An injury doesn't have to be wasted time. By shifting your focus toward rehabilitation, fitness maintenance, strength development, sleep, nutrition, stress management, and social connection, you can emerge from injury healthier, more resilient, and better prepared for future training than before.

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! 🎉✨

Luke is a Sports & Exercise Chiropractor who has a particular interest in the management, treatment and prevention of calf and achilles injuries.

I interview Luke and explore the common causes for this injury and the most common mistakes runners make in their recovery plan.

Luke also provides his checklist if calf strains are a regular occurrence in your training. We also go through your patron questions including:

1. Is collagen supplementation effective for achilles tendinopathy?
2. What is the best plyometric exercise to perform?
3. Can pain behind the knee come from the calf?

Be sure to follow luke on instagram

Find Luke's website here

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! 🎉✨

Latest Research: Performance Gains, Shockwave Debate, Arch Support Science

In this month’s research roundup, Brodie breaks down three fascinating new papers covering running performance, Achilles rehab and plantar fasciitis management.

First, a large systematic review investigates what actually predicts better running performance in non-elite runners — from 5K athletes through to ultramarathoners. The findings reveal how the demands of performance dramatically change depending on race distance, highlighting the importance of physiology, training consistency, psychology and fueling strategies.

Next, Brodie unpacks a controversial new systematic review and meta-analysis on shockwave therapy for Achilles tendinopathy. Does shockwave actually improve outcomes, or has the treatment become overhyped within sports medicine? The findings may surprise clinicians and runners alike.

Finally, a new plantar fasciitis paper explores whether arch supports genuinely help reduce pain and — more importantly — why. Using imaging, biomechanics and computational modeling, the researchers attempted to uncover the mechanical effects of orthotics and how they may redistribute stress through the foot.

Papers discussed in this episode

1. Performance predictors in recreational runners

A systematic review examining the factors associated with performance in non-elite runners across distances ranging from 5K to ultramarathons.

Topics discussed:

• VO₂ max and running economy
• Strength training and plyometrics
• Weekly mileage and consistency
• Emotional intelligence and pacing
• Fueling strategies in ultramarathons
• Environmental impacts on performance

2. Shockwave therapy for Achilles tendinopathy

A systematic review and meta-analysis investigating whether shockwave therapy improves outcomes for midportion and insertional Achilles tendinopathy.

Topics discussed:

• Radial vs focused shockwave
• Placebo effects and sham treatment
• Exercise vs shockwave outcomes
• Why exercise-based rehab still remains the gold standard
• Whether shockwave is worth the cost

3. Arch supports and plantar fasciitis

A prospective study exploring the effects of arch-support insoles on pain, foot alignment and heel stress distribution in plantar fasciitis patients.

Topics discussed:

• Orthotics and pain reduction
• Foot alignment changes on imaging
• Heel pressure redistribution
• Finite element biomechanical modeling
• Why orthotics may help symptoms without restoring tissue capacity

Key takeaways

• The predictors of running performance depend heavily on race distance.
• Strength training continues to show benefits for running economy and shorter-distance performance.
• Marathon success is strongly linked to consistency and uninterrupted training.
• Ultramarathons rely increasingly on pacing, fueling and race management rather than pure physiology.
• Current evidence for shockwave therapy in Achilles tendinopathy remains inconsistent and underwhelming.
• Exercise-based rehab continues to have the strongest evidence for tendon recovery.
• Arch supports may reduce plantar fascia stress and improve symptoms short-term, but should not replace progressive loading strategies.