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! 🎉✨ Episode SummaryIn this Q&A episode, Brodie answers listener-submitted questions covering everything from transitioning to zero drop shoes to fixing ITB pain, understanding Zone 2 training accuracy, and safely introducing sprint work.Along the way, he breaks down common misconceptions, highlights what actually matters, and provides practical, step-by-step strategies you can apply straight away.If you’ve ever felt confused by conflicting advice or stuck in an injury cycle, this episode will help you cut through the noise and run smarter.🧠 Questions CoveredHow do you safely transition to zero drop / minimalist shoes (especially with a neuroma)?What are the best exercises for ITB syndrome—and are exercises even the priority?Do you need a VO2 max test to truly train in Zone 2?What’s the safest way to introduce sprint training?Why do your calves (soleus) feel like they’re burning early in runs—and what can you do about it?🔑 Key TakeawaysZero Drop TransitionTransition gradually—this is non-negotiableStart with walking / strength work before runningIntroduce running in small doses (5–10 minutes per run)Build volume slowly (~10% per week)Monitor for warning signs: calf tightness, foot pain, Achilles stiffnessITB Pain (What Actually Matters)The cause is usually load + mechanics, not just weaknessCommon triggers:Downhill runningNarrow or crossover step widthCambered surfacesFirst line of treatment:Modify training load and mechanicsStrength work (secondary but helpful):Step-downsCrab walksHip hikesSingle-leg control workZone 2 Training (Do You Need Lab Testing?)VO2 max testing = gold standard, but not essentialMost runners can rely on:Effort (RPE)Conversation testTrue Zone 2 should feel:Sustainable for long durationsMinimal fatigue buildup“Could do it all over again” effortIntroducing Sprint TrainingStart with strides, not all-out sprintsStructure:Gradual acceleration (15 sec)Short peak speed (8–10 sec)Full recovery (1–2 min)Progression:Start with 4 reps at ~75% effortBuild to 6–8 reps at ~90–95% effortKeep it controlled and progress graduallyBurning Calves (Soleus Overload vs Something Else)The soleus handles very high loads during runningCommon overload factors:High intensity or hillsMinimalist footwearRapid training increasesBut… consider another possibility: 👉 Compartment syndromeClues it might not be “just tight calves”:Burning sensation early in runsBilateral symptomsLong-standing issue despite rehabForced to stop rather than push throughHelpful strategies:Longer, more gradual warm-upsWalk/run approachAvoid sudden intensity spikesLet symptoms settle before continuing

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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