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In this special episode, Brodie releases a previously patron-only AMA, answering a wide range of listener questions across injury rehab, running technique, strength training, and recovery tools. Even if you don’t struggle with these issues now, the principles and reasoning in Brodie’s answers provide invaluable insight into smarter training decisions for every runner.

🦴 1. Training With Stress Fractures Below the Ankle

Brodie breaks down why not all stress fractures are equal and why their location, grade, and healing stage matter.
He explains:

The difference between high-risk vs low-risk stress fractures
Why navicular fractures heal slowly due to poor blood supply
The importance of pain-free loading (during, after, and next day)
How to rebuild fitness without stressing the foot: swimming, pool running, upper body strength, knee extensions, seated hamstring curls
A staged return to loading:
1. Offloaded cardio + upper body strength
2. Seated cycling with low resistance
3. Rowing + progressive cycling loads
4. Standing lower-limb strength work (squats, lunges, calf raises)
5. Elliptical and increasing time-on-feet tolerance
6. Jump progressions → walk/jog program

Brodie even maps out a sample weekly schedule for mixed cross-training and strength while rehabbing.

🏃‍♀️ 2. “Understriding” Explained (Gait Analysis Breakdown)

A listener asks if it's possible to understride because her gait report showed “reduced overstride bilaterally.”

Brodie explains:

What overstriding actually is
Why you must contact slightly in front of your centre of mass
Why a high cadence (e.g., 188 spm) naturally prevents overstriding
Why “closer to centre of mass than average” is not a problem if you feel stable and upright
Why there's usually no need to change your technique if you're not braking excessively or injuring yourself

Great mini-lesson on biomechanics, cadence, and efficient landing mechanics.

🏋️‍♀️ 3. Is One Set Enough in Strength Training?

A unique question: Can I just do one set of an exercise and move on?

Brodie dives into:

What’s required to trigger true adaptation
Why one set rarely provides enough consistent stimulus
Why variety is good—but too much can “spread your progress thin”
How to work around boredom

compression socks

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