{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Smarter Podcast","title":"Q&A: Long Run Fueling, Barefoot Running Risks, Shin Splint Management, and Tendon vs Muscle Rehab","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/1d1a4dcb\"></iframe>","width":"100%","height":180,"duration":2393,"description":"Learn more about Brodie's Research Database & AI Assistant 📄🔍\nIn this listener Q&A episode, Brodie tackles a wide range of questions from the Run Smarter community. From race-day fueling strategies and minimalist footwear to the nuances of tendon vs muscle rehab, this episode delivers practical, evidence-based advice to help you train smarter and reduce your injury risk.\n❓ Questions Answered in This Episode:\nWhat’s the optimal fueling strategy for long runs and race day?\nHow can I avoid calf cramps and “hitting the wall” after 32km?\nIs it okay to strength train the day before a speed session?\nWhat shoe or biomechanical adjustments can help with medial tibial stress syndrome?\nAre ketone supplements worth the investment for performance or recovery?\nWhy do I only get sit-bone pain when running hills?\nHow can I safely find my upper weekly mileage limit?\nWhat are the pros, cons, and research on barefoot running and Vibram shoes?\nAre youth runners more prone to injuries due to early specialization?\nHow does tendon rehab differ from muscle rehab—and why do tendon injuries linger?\n🧠 Key Lessons:\nCarb fueling: Aim for 60–90g of carbs per hour during long races; train your gut beforehand.\nCramping prevention: Hydration must include electrolytes, not just water.\nStrength & speed: Don’t compromise quality—if you notice performance drop-offs, rearrange your training week.\nBarefoot shoes: They offer benefits but come with a very narrow margin for error and higher overload risk.\nInjury rehab: Tendon injuries often linger due to stress shielding and require different loading strategies than muscles.\n✅ Practical Takeaways:\nTest fueling and hydration strategies during training, not on race day.\nConsider cadence, step width, and load distribution when dealing with shin splints.\nUse shoes as tools: rotate between minimalist and supportive footwear depending on recovery needs.\nVary youth training loads and encourage multi-sport participation for injury prevention.\nTendons need slow,...","thumbnail_url":"https://img.transistorcdn.com/yu6CIQL0sKEEn32UMHvSGj80p9Ns_xcjLGp-EWyJlqQ/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzM5ODgwLzE2Nzkw/MTQzMTYtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}