{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Smarter Podcast","title":"Latest Research: Running Hills Faster, Race-Day Carb Intake, Tendon Health with Estrogen Changes","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/b64a747e\"></iframe>","width":"100%","height":180,"duration":3046,"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 today’s episode, we explore three brand new running research studies that shed light on how to run faster across different terrains, optimize your fueling strategy, and understand how hormones influence tendon health. Whether you're training for a marathon, chasing a trail PB, or navigating changes in your body as you age, this episode delivers powerful and practical science-backed insights.\nResearch Papers Covered\n1. Biomechanical Strategies to Run Faster on Level, Uphill & Downhill Terrain\nResearchers analysed how runners increase speed across different gradients and where the mechanical load shifts in the body. Key findings:\nFlat running: Speed increases mostly from longer stride length, powered by the ankle/calf complex\nUphill running: Speed comes from higher cadence and greater work from hip flexors & hamstrings\nDownhill running: Higher eccentric quad load due to braking forces\nTraining takeaway: Strengthen calves for flats, hip flexors/hamstrings for hills, and eccentric quads for downhill stability\n2. Under-Fueling in Endurance Racing: Carbs Are Underconsumed & Overestimated\nThis study tracked marathoners and cyclists during real races and found:\nActual carb intake = ~21g/hour (far below the 60–90g/hour recommended)\nAthletes overestimated how much they thought they consumed\nLeftover gels were high, suggesting taste fatigue or gut issues\nSleep & anxiety strongly impacted fueling success\nTraining takeaway: Fuel by schedule, not by feel. Practice gut training and improve sleep before race day\n3. Estrogen & Progesterone’s Impact on Tendon Health\nA fascinating tendon biology study showed:\nMale and female tendons remodel differently\nFemale tendons respond strongly to hormone changes\nEstrogen increases tendon...","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}