Q&A: Long Run Fueling, Barefoot Running Risks, Shin Splint Management, and Tendon vs Muscle Rehab

The Run Smarter Podcast

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In this listener Q&A episode, Brodie tackles a wide range of questions from the Run Smarter community. From race-day fueling strategies and minimalist footwear to the nuances of tendon vs muscle rehab, this episode delivers practical, evidence-based advice to help you train smarter and reduce your injury risk.

❓ Questions Answered in This Episode:

• What’s the optimal fueling strategy for long runs and race day?
• How can I avoid calf cramps and “hitting the wall” after 32km?
• Is it okay to strength train the day before a speed session?
• What shoe or biomechanical adjustments can help with medial tibial stress syndrome?
• Are ketone supplements worth the investment for performance or recovery?
• Why do I only get sit-bone pain when running hills?
• How can I safely find my upper weekly mileage limit?
• What are the pros, cons, and research on barefoot running and Vibram shoes?
• Are youth runners more prone to injuries due to early specialization?
• How does tendon rehab differ from muscle rehab—and why do tendon injuries linger?

🧠 Key Lessons:

• Carb fueling: Aim for 60–90g of carbs per hour during long races; train your gut beforehand.
• Cramping prevention: Hydration must include electrolytes, not just water.
• Strength & speed: Don’t compromise quality—if you notice performance drop-offs, rearrange your training week.
• Barefoot shoes: They offer benefits but come with a very narrow margin for error and higher overload risk.
• Injury rehab: Tendon injuries often linger due to stress shielding and require different loading strategies than muscles.

✅ Practical Takeaways:

• Test fueling and hydration strategies during training, not on race day.
• Consider cadence, step width, and load distribution when dealing with shin splints.
• Use shoes as tools: rotate between minimalist and supportive footwear depending on recovery needs.
• Vary youth training loads and encourage multi-sport participation for injury prevention.
• Tendons need slow, progressive loading and may not respond to typical muscle rehab protocols.

💬 Quote to Remember:

“A part of training should be exploring your limits and learning from them—just don’t wait until injury forces the lesson.”

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