The Run Smarter Podcast

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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.
Follow The Run to the Top podcast by RunnersConnect
Head to Claire's website to receive your free download about the ultimate fuel plan for runners 
Follow @theplantedrunner on insta

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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.

Learn more about Brodie's Research Database & AI Assistant 📄🔍
For MORE Run Smarter Resources 🏃‍♂️📚
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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
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Stem cells are one of the most talked-about frontiers in medicine—but how much of it actually applies to runners dealing with tendon pain?
In this episode, I’m joined by orthopaedic surgeon and researcher Chukwuweike Gwam to break down the latest evidence on stem cells and tendon healing. We unpack what stem cells actually are, how they work in the body, and whether they live up to the hype when it comes to treating tendinopathy.
We also explore the real-world limitations, risks, and costs—alongside what the future might hold for regenerative medicine in running injuries.
If you’ve ever considered injections, biologics, or wondered if stem cells are “the next big thing”… this episode will bring you up to speed.
About Chukwuweike Gwam MD:
 Orthopaedic surgeon (USA) specialising in hip & knee reconstruction 
 MD (Howard University), PhD in Molecular Medicine (Wake Forest), MBA 
 Research focus: regenerative medicine, stem cells, and translational science 
 Passion for improving healthcare access and bringing lab discoveries into real-world treatment 
Follow him on Instagram:
https://www.instagram.com/chukwuweike_g/
Key Topics & Insights

What Are Stem Cells (In Simple Terms)?
 Think of stem cells as the body’s “repair reserve”
 They help regenerate tissue by:  Creating new cells 
 Regulating inflammation 

 We all have them—but: Quantity decreases with age
Quality declines significantly

Why Do We Heal Slower As We Age?
It’s not just one factor—it’s a combination:
 Reduced stem cell quality and number 
 Slower blood vessel formation 
 Reduced cellular signalling 
 Increased “senescent” (non-functioning) cells 
In other words: your repair system is still there… just less efficient.

Stem Cells & Tendon Healing — The Theory
The idea is simple:
 Harvest stem cells (fat, bone marrow, etc.) 
 Process them 
 Inject them into the injured tendon 
The goal:
 Improve collagen structure 
 Enhance healing response 
 Accelerate recovery 
But here’s the key point…
👉 They are NOT a magic bullet—they’re an adjunct.

What the Research Actually Shows
From their literature review (2015–2025):
 ~1,800 papers screened 
 ~150 relevant studies included 
Findings:
 Improved collagen alignment (under a microscope) 
 Increased tensile strength (in animal models) 
 No consistent improvement in long-term human outcomes 
👉 Especially beyond 6–12 months, results tend to equalise.

The Most Interesting Finding
In rotator cuff studies:
 Stem cells improved early recovery (first ~6 months)
 But no long-term difference compared to standard treatment 
Why?
 Stem cells likely help regulate early inflammation 
 The body eventually “catches up” on its own 
Why Results Are So Inconsistent
This is the biggest limitation:
No standardisation.
 Different sources (fat, bone marrow, skin) 
 Different processing methods 
 Different patient health profiles 
👉 Your stem cells ≠ someone else’s stem cells

Risks & Limitations
 Potential for tumour formation (teratomas) with certain stem cell types 
 High variability in outcomes 
 Mostly animal-based evidence
 Difficult to control how cells behave once injected 
Cost vs Benefit (Reality Check)
 Stem cell injections: ~$3,000–$5,000+ 
 Cortisone: ~$200 
 Rehab: far cheaper, highly effective 
In most cases:
 You’re paying a premium for uncertain benefit.
What About PRP?
 Some benefit for:  Tennis elbow 
 Chronic tendinopathy 

 But:  Highly variable 
 Not clearly superior to rehab 

Again, works best alongside loading—not instead of it.

Practical Takeaways (For Runners)
 Stem cells are promising—but not ready for prime time (yet)
 They may:  Speed up early recovery 
 Improve tissue quality (in theory) 

 But:  Don’t outperform rehab long-term 
 Are expensive and inconsistent 

The fundamentals still win:
 Progressive loading 
 Smart training 
 Patience 

 📲 Follow Dr. Gwam: https://www.instagram.com/chukwuweike_g/