Episode
Q&A: Zero Drop Transition, ITB Pain Fixes, Zone 2 Confusion, Sprint Training
- Podcast
- The Run Smarter Podcast
- Published
- Mar 22, 2026
- Duration seconds
- 2900
- Processing state
not_requested- Canonical source
- https://share.transistor.fm/s/7f6546ea
Actions
POST https://stenobird.com/v1/public/podcasts/the-run-smarter-podcast-530646/episodes/q-a-zero-drop-transition-itb-pain-fixes-zone-2-confusion-sprint-training/transcription-requests
Idempotently request low-priority transcript generation for this episode.GET https://stenobird.com/podcast/the-run-smarter-podcast-530646/q-a-zero-drop-transition-itb-pain-fixes-zone-2-confusion-sprint-training.md
Read the agent-friendly Markdown representation of this episode resource.
Summary
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 Summary In 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 Covered How 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 Takeaways Zero Drop Transition Transition gradually —this is non-negotiable Start with walking / strength work before running Introduce running in small doses (5–10 minutes per run) Build volume slowly (~10% per week) Monitor for warning signs: calf tightness, foot pain, Achilles stiffness ITB Pain (What Actually Matters) The cause is usually load + mechanics , not just weakness Common triggers: Downhill running Narrow or crossover step width Cambered surfaces First line of treatment: Modify training load and mechanics Strength work (secondary but helpful): Step-downs Crab walk…