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 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.Research Papers Covered1. Biomechanical Strategies to Run Faster on Level, Uphill & Downhill TerrainResearchers analysed how runners increase speed across different gradients and where the mechanical load shifts in the body. Key findings:Flat running: Speed increases mostly from longer stride length, powered by the ankle/calf complexUphill running: Speed comes from higher cadence and greater work from hip flexors & hamstringsDownhill running: Higher eccentric quad load due to braking forcesTraining takeaway: Strengthen calves for flats, hip flexors/hamstrings for hills, and eccentric quads for downhill stability2. Under-Fueling in Endurance Racing: Carbs Are Underconsumed & OverestimatedThis study tracked marathoners and cyclists during real races and found:Actual carb intake = ~21g/hour (far below the 60–90g/hour recommended)Athletes overestimated how much they thought they consumedLeftover gels were high, suggesting taste fatigue or gut issuesSleep & anxiety strongly impacted fueling successTraining takeaway: Fuel by schedule, not by feel. Practice gut training and improve sleep before race day3. Estrogen & Progesterone’s Impact on Tendon HealthA fascinating tendon biology study showed:Male and female tendons remodel differentlyFemale tendons respond strongly to hormone changesEstrogen increases tendon repair activity, while progesterone stabilizes tissueHormonal changes (e.g. menopause, cycle phase, contraceptives) may influence tendon injury riskTraining takeaway: Women experiencing peri/menopause or hormonal changes may need longer recovery windows & consistent strength training

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