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

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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.

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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

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👉 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.

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The Missing Link in Rehab You’re Probably Ignoring

Pain isn’t always just about tissues, load, or biomechanics.

In this episode, Brodie explores one of the most overlooked contributors to prolonged running injuries: the psychosocial side of pain. Drawing from both research and years of working with chronic injury cases, he introduces a 20-question “Pain & Wellness Score” designed to uncover the emotional, cognitive, and social factors that may be quietly influencing your recovery.

You’ll learn why some runners continue to struggle despite doing all the “right” rehab exercises, how hypervigilance and fear can amplify symptoms, and why recovery should be approached through a biopsychosocial lens rather than purely mechanical thinking. Brodie also breaks down the science behind chronic pain, nervous system hypersensitivity, catastrophisation, fear of movement, and the powerful role attention plays in symptom intensity.

Throughout the episode, Brodie walks listeners through the full questionnaire so they can assess themselves in real time. He explains how low scores may reveal missing pieces in recovery and shares practical interventions that can help calm the nervous system, reduce fear, and improve recovery outcomes.

Topics include:

• Hypervigilance and constantly monitoring symptoms
• Fear of movement (kinesiophobia)
• Catastrophisation and emotional amplification of pain
• The role of social support in recovery
• How stress, trauma, anxiety, and perfectionist tendencies influence chronic pain
• Why distraction, enjoyable movement, and positive coping strategies can help
• The importance of resilience, optimism, and confidence in movement
• Why scans and conflicting diagnoses can sometimes worsen recovery outcomes

Brodie also discusses research on chronic pain neuroplasticity and highlights therapies shown to help regulate the nervous system, including:

• Cognitive behavioural therapy (CBT)
• Mindfulness practices
• Guided meditations and breathing exercises
• Gradual exposure to feared movements
• Active coping strategies versus passive coping behaviours

If you’ve been stuck in an injury cycle, feel emotionally exhausted by pain, or feel like your rehab is missing something despite doing the exercises correctly, this episode may provide an entirely new perspective on recovery.

Resources & Links:
Click here to learn about Brodie's Chronic Pain Reset Course

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In this exclusive AMA release, Brodie answers three practical listener questions that many runners quietly struggle with. From deciding whether to see a physio or doctor for persistent knee pain, to knowing when it’s safe to introduce back-to-back running days during rehab, to understanding why your lower back tightens on longer runs… this episode is packed with evidence-based guidance and real-world rehab insights.

If you’ve been stuck in an injury cycle, unsure whether your rehab is working, or second-guessing your training decisions, this episode will help you simplify the process and run smarter.

In this episode, Brodie discusses:

• How to tell when persistent knee pain needs professional assessment
• The difference between seeing a physio vs a doctor for running injuries
• Why accurate diagnosis matters more than chasing random rehab exercises
• Practical advice for pes anserine tendinopathy and bursitis management
• The hamstring curl exercise Brodie personally used during his own rehab
• When it’s appropriate to reintroduce back-to-back running days
• Why symptom response matters more than arbitrary mileage milestones
• How to safely structure consecutive run days during Achilles rehab
• The role of “trial and error” in successful injury management
• Why recovery runs should stay genuinely easy
• Common reasons runners develop lower back tightness during long runs
• How cadence and impact forces may influence spinal muscle fatigue
• Why overthinking posture and “activating your core” can sometimes backfire
• The importance of running relaxed and naturally economical
• Lower back strengthening strategies that improve running durability
• Lumbar hyperextensions and how Brodie uses them himself

Key Takeaways:

• Persistent injuries that worsen over time deserve professional assessment.
• Rehab should produce gradual week-to-week improvement, not months of frustration.
• Back-to-back running should start conservatively and be guided by symptom recovery.
• Easy recovery runs reduce the risk of overload accumulation.
• Many runners unknowingly create unnecessary tension through posture overcorrection.
• Strong postural muscles help reduce compensatory tightness during longer runs.
• Running relaxed is often more efficient than trying to “hold perfect form.”

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Coach Claire Bartholic wasn’t always a runner. She started running in her mid-30s simply to get in shape for her high school reunion. She caught the running bug and finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. Today, we talk about all things masters running, including the common mistakes and misconceptions Claire often sees working with masters athletes. We also answer all your patron questions, including ways to best prepare in your younger years, how to adjust your goals, how to increase mileage safely and how to recover from long runs.

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In this episode, Brodie breaks down a brand-new 2026 systematic review investigating whether collagen supplementation truly improves tendon health, recovery, and performance. With conflicting advice from experts and unclear evidence in the past, this paper helps clarify what actually works—and more importantly, how to apply it to your training.

Paper: Collagen Supplementation on Tendon-Related Structural and Performance Outcomes: A Systematic Review

Key Takeaways

• Collagen can improve tendon structure and stiffness—but only when combined with proper strength training
• Dosage matters: 15–30g appears more effective than lower doses
• Timing matters: ~60 minutes before training aligns with peak amino acid availability
• Vitamin C enhances the process, helping collagen synthesis and cross-linking
• Collagen does NOT improve muscle strength beyond what training alone achieves

Bottom line: collagen seems tendon-specific, not a general performance enhancer

Training Requirements

• Must include structured resistance training
• Target 70–90% of 1RM (heavy loading)
• Tendons need a strong mechanical stimulus to adapt

Collagen without loading = minimal benefit

Final Thoughts

This paper helps move us from confusion to clarity.

Collagen isn’t a magic fix—but when used strategically alongside heavy strength training, it may:

• Improve tendon structure
• Increase stiffness
• Enhance long-term resilience

In other words, it’s a potential amplifier—not a replacement—for good rehab and training principles.