# Q&A: Training For Trails Without Hills, Marathon Training Tips, Hydration Science, Cardiac Drift Troubleshooting

Page: https://stenobird.com/podcast/the-run-smarter-podcast-530646/q-a-training-for-trails-without-hills-marathon-training-tips-hydration-science-cardiac-drift-troubleshooting
Text version: https://stenobird.com/podcast/the-run-smarter-podcast-530646/q-a-training-for-trails-without-hills-marathon-training-tips-hydration-science-cardiac-drift-troubleshooting.md
Podcast: [The Run Smarter Podcast](https://stenobird.com/podcast/the-run-smarter-podcast-530646)
Published: 2026-04-12T21:00:00+00:00
Episode link: https://share.transistor.fm/s/03d0003a
Audio file: https://media.transistor.fm/03d0003a/2eea41ae.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-run-smarter-podcast-530646/episodes/q-a-training-for-trails-without-hills-marathon-training-tips-hydration-science-cardiac-drift-troubleshooting
Duration seconds: 2657

## Resource

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! 🎉✨ On today’s Q&A episode, Brodie tackles a wide range of listener-submitted questions—covering everything from preparing for mountain races without hills, structuring marathon training in your 50s, and the science of hydration, to managing lateral knee pain, deload weeks, and cardiac drift in ultra events. The common thread is learning how to train smarter by understanding why your body responds the way it does—and how to adjust accordingly. Key Questions & Insights Training for Mountain Events (While Living on the Flats) Prioritise VO₂ max development (e.g. Norwegian 4x4 or 30:30 intervals) Build strength and power: Walking lunges, split squats, calf raises Prepare for downhill demands with eccentric quad training (e.g. reverse Nordics) Use incline treadmills and stairs to simulate terrain Key principle: bridge the gap between your environment and race demands Marathon Training at 57 (Sub 3:30 Goal) Current structure (4 runs + 2 strength days) is solid Ensure 80/20 intensity balance (most running easy) Strength training should include: Squats, deadlifts, lunges, calf raises Focus on heavier loads (6–8 reps) for performance gains Don’t overlook: Recovery (sleep, nutrition) Deload weeks every 4–5 weeks Hydration & Recovery (The Science) Hydration plays a critical role in recovery through: Nutrient delivery (oxygen, glucose, amino acids via blood plasma) Muscle repair signaling: Hydrated cells promote protein synthesis Dehydrated cells increase protein breakdown Glycogen replenishment efficiency Practical ta…

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