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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

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For MORE Run Smarter Resources 🏃‍♂️📚
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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

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! 🎉✨

This episode is a previously recorded Ask Me Anything (AMA) that was originally released exclusively to podcast patrons. Now that the patron platform has been discontinued, these conversations are being shared on the main feed so the broader Run Smarter audience can benefit from the questions and discussions.

In this AMA, Brodie answers listener questions on several common challenges runners face. The episode begins with a deep dive into a practical training question: Is it better to improve running performance using run-walk intervals or continuous running? Brodie explains that the “best” approach depends on factors such as experience level, recent time off running, current injury status, effort levels, fatigue, and overall training consistency. The key takeaway is that consistent mileage without injury is the biggest driver of improvement, and run-walk strategies can often help runners build volume safely while maintaining proper effort levels.

The episode then shifts to injury management and race readiness. Brodie discusses how to distinguish between a manageable symptom flare-up and a warning sign that training load is too high. He emphasizes that runners should only race when their training has built enough confidence and tissue capacity to tolerate race demands, rather than rushing into events prematurely. Finally, he addresses a question about persistent knee pain and whether it’s better to consult a physio, doctor, or another professional. His advice: seek a practitioner you trust, someone who explains the problem clearly, provides a long-term plan, and adjusts treatment if progress stalls.

Key Takeaways for Runners

• Consistency beats everything. The best training strategy is the one you can maintain week after week without breaking down.
• Run-walk intervals can be powerful. They help manage fatigue, reduce repetitive loading, and allow runners to safely build mileage.
• Effort matters more than format. Easy runs should stay easy (roughly 2–3/10 effort) to maintain an effective training balance.
• Don’t rush back into racing. Confidence and capacity should be built gradually through training before entering an event.
• If rehab isn’t improving over time, something needs to change. Consider reassessing diagnosis, load management, or the practitioner guiding your rehab.