{"podcast":{"title":"The Run Smarter Podcast","slug":"the-run-smarter-podcast-530646","podcast_index_feed_id":530646,"rss_url":"https://feeds.transistor.fm/the-run-smarter-podcast","website_url":"http://runsmarter.online","image_url":"https://img.transistorcdn.com/GdTuMkum253BGsbV35qTv0-mbQGDSZEwmNZEx5RXRqw/rs:fill:0:0:1/w:1400/h:1400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzM5ODgwLzE2Nzkw/MTQzMTYtYXJ0d29y/ay5qcGc.jpg","author":"Brodie Sharpe","episode_count":444,"summary":"Expand your running knowledge, identify running misconceptions and become a faster, healthier, SMARTER runner. Let Brodie Sharpe become your new running guide as he teaches you powerful injury insights from his many years as a physiotherapist while also interviewing the best running gurus in the world. This is ideal for injured runners & runners looking for injury prevention and elevated performance. So, take full advantage by starting at season 1 where Brodie teaches you THE TOP PRINCIPLES TO OVERCOME ANY RUNNING INJURY and let’s begin your run smarter journey.","last_synced_at":"2026-06-29T02:17:51.295900+00:00","page_url":"https://stenobird.com/podcast/the-run-smarter-podcast-530646"},"episode":{"title":"Q&A: Zero Drop Transition, ITB Pain Fixes, Zone 2 Confusion, Sprint Training","slug":"q-a-zero-drop-transition-itb-pain-fixes-zone-2-confusion-sprint-training","published_at":"2026-03-22T20:00:00+00:00","page_url":"https://stenobird.com/podcast/the-run-smarter-podcast-530646/q-a-zero-drop-transition-itb-pain-fixes-zone-2-confusion-sprint-training","show_page_url":"https://stenobird.com/podcast/the-run-smarter-podcast-530646","url":"https://share.transistor.fm/s/7f6546ea","audio_url":"https://media.transistor.fm/7f6546ea/81d5bdf5.mp3","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…","meta_description":"Learn more about Brodie's Research Database & AI Assistant 📄🔍 For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2900,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"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","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-run-smarter-podcast-530646/q-a-zero-drop-transition-itb-pain-fixes-zone-2-confusion-sprint-training.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}