{"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":2959,"description":"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! 🎉✨In 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.🦴 1. Training With Stress Fractures Below the AnkleBrodie breaks down why not all stress fractures are equal and why their location, grade, and healing stage matter. He explains:The difference between high-risk vs low-risk stress fracturesWhy navicular fractures heal slowly due to poor blood supplyThe importance of pain-free loading (during, after, and next day)How to rebuild fitness without stressing the foot: swimming, pool running, upper body strength, knee extensions, seated hamstring curlsA staged return to loading:Offloaded cardio + upper body strengthSeated cycling with low resistanceRowing + progressive cycling loadsStanding lower-limb strength work (squats, lunges, calf raises)Elliptical and increasing time-on-feet toleranceJump progressions → walk/jog programBrodie even maps out a sample weekly schedule for mixed cross-training and strength while rehabbing.🏃‍♀️ 2. “Understriding” Explained (Gait Analysis Breakdown)A listener asks if it's possible to understride because her gait report showed “reduced overstride bilaterally.”Brodie explains:What overstriding actually isWhy you must contact slightly in front of your centre of massWhy a high cadence (e.g., 188 spm) naturally prevents overstridingWhy “closer to centre of mass than average” is not a problem if you feel stable and uprightWhy there's usually no need to change your technique if you're not...","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}