{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Smarter Podcast","title":"Exclusive AMA: Stress Fractures, Under-Striding, Strength Sets, & Compression Socks","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/9ac2fd9a\"></iframe>","width":"100%","height":180,"duration":2888,"description":"Learn more about Brodie's Research Database & AI Assistant 📄🔍\nFor MORE Run Smarter Resources 🏃‍♂️📚\n- Including Free Injury Prevention Courses 🩹🎓\n- The Run Smarter Book 📖\n- Access to Research Papers 📄🔍\n- & Ways to Work with Brodie 🤝👟\n👉 CLICK HERE! 🎉✨\nIn this special episode, Brodie releases a previously patron-only AMA, answering a wide range of listener questions across injury rehab, running technique, strength training, and recovery tools. Even if you don’t struggle with these issues now, the principles and reasoning in Brodie’s answers provide invaluable insight into smarter training decisions for every runner.\n🦴 1. Training With Stress Fractures Below the Ankle\n\nBrodie breaks down why not all stress fractures are equal and why their location, grade, and healing stage matter.\nHe explains:\nThe difference between high-risk vs low-risk stress fractures\nWhy navicular fractures heal slowly due to poor blood supply\nThe importance of pain-free loading (during, after, and next day)\nHow to rebuild fitness without stressing the foot: swimming, pool running, upper body strength, knee extensions, seated hamstring curls\nA staged return to loading:Offloaded cardio + upper body strength\nSeated cycling with low resistance\nRowing + progressive cycling loads\nStanding lower-limb strength work (squats, lunges, calf raises)\nElliptical and increasing time-on-feet tolerance\nJump progressions → walk/jog program\nBrodie even maps out a sample weekly schedule for mixed cross-training and strength while rehabbing.\n\n🏃‍♀️ 2. “Understriding” Explained (Gait Analysis Breakdown)\n\nA listener asks if it's possible to understride because her gait report showed “reduced overstride bilaterally.”\nBrodie explains:\nWhat overstriding actually is\nWhy you must contact slightly in front of your centre of mass\nWhy a high cadence (e.g., 188 spm) naturally prevents overstriding\nWhy “closer to centre of mass than average” is not a problem if you feel stable and upright\nWhy there's usually no need to change...","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}