{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Smarter Podcast","title":"Latest Research: Healing Degenerative Tendons / Timing of Nutrition in Marathons / Smartwatches Predicting Performance","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/681db5fb\"></iframe>","width":"100%","height":180,"duration":2347,"description":"Learn more about Brodie's Research Database & AI Assistant 📄🔍\n🧠 Episode Summary:\nIn this jam-packed episode, Brodie dives into the latest running research added to the Run Smarter database for March 2025. From tendon rehab protocols to marathon fueling strategies and smartwatch accuracy, you'll walk away with practical takeaways and cutting-edge insights to train and rehab smarter.\n🔍 Featured Research Papers:\nStress Relaxation & Nutrition in Patellar Tendinopathy (Keith Barr, 2019)Explores how combining gelatin + vitamin C with isometric loading can heal even severe degenerative tendons.\nCase study of an NBA player with 50% degenerative patellar tendon—healed to normal MRI status after 18 months.\nPractical rehab protocol: Heavy isometrics (leg extensions, leg press, Spanish squats) + 15g gelatin + 225mg Vitamin C, taken 1 hour before.\nKey concept: Stress relaxation allows load to reach the injured part of the tendon.\nNutrition Timing & Marathon PerformanceExamines how pre-, during-, and post-race fueling impacts finish times.\nTop performers consumed 30–60g of carbs per hour (those closer to 60g performed best).\nHaving a nutrition plan, especially one guided by a dietitian, correlated with faster times.\nSurprisingly, pre-race caffeine, carbs, and fluid intake didn’t significantly affect finish time.\nOverhydration linked to slower finishes—individualize hydration plans!\nSmartwatch Accuracy for Predicting Performance (Huawei GT Runner Study)Watches accurately predicted marathon times within 3% error margin based on 5K/10K/HM times.\nGreat alternative to expensive lab VO2 max or lactate threshold tests.\nEncouraging for recreational runners looking to track and plan training more effectively.\n🏃 Key Takeaways for Runners:\nTendon Rehab: Healing degenerative tendon is possible—target it with specific loading + nutrition.\nRace Day Fueling: Practice your carb intake in training and aim for 60–90g/hr during long races.\nHydration: Don’t overdo fluids—tailor to sweat rate and...","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}