The Run Smarter Podcast

How Mentally Strong Runners Navigate Injury & Races with Claire Bartholic

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Mental strength is one of the most overlooked aspects of running performance. Most runners spend countless hours improving their fitness, strength, and nutrition, yet rarely dedicate any time to training their mindset. In this episode, Brodie sits down with running coach and host of The Planted Runner podcast, Claire Bartholic, to discuss the science of cognitive conditioning and how runners can develop greater confidence, resilience, and emotional control.
Whether you're struggling with race-day anxiety, negative self-talk, fear of re-injury, or the emotional challenges of a long-term setback, Claire shares practical strategies that can help you train your brain just as deliberately as you train your body.

In this episode, you'll learn:
 What cognitive conditioning is and why it matters for runners 
 How your self-talk influences performance and confidence 
 Why race-day nerves aren't necessarily a bad thing 
 The difference between mental strength and simply "thinking positive" 
 How to stop spiralling after a missed workout 
 Practical techniques to manage anxiety before races 
 Why confidence is built through action, not waiting to feel ready 
 How runners can better cope with injury setbacks 
 Strategies to overcome fear of re-injury 
 The importance of focusing on what you can control 
 Why your identity as a runner can become problematic during injury 
 How small wins build self-trust and long-term resilience 
 The science behind repetition, neuroplasticity, and mindset training 
Key Takeaways
 Your brain believes what you repeatedly tell it. 
 Mental strength can be trained just like fitness. 
 Confidence isn't something you wait for—it's something you build. 
 Injury recovery becomes easier when you focus on what you can do rather than what you can't. 
 Race-day anxiety often reflects how much you care, not a weakness. 
 The way you respond to emotions matters more than the emotions themselves. 
Resources & Links
Learn more about Claire and her work:
The Planted Runner Insta
Begin With 10 Program
The Planted Runner Website

Episode 444: What to Focus on When You Can't Run
Learn more about Brodie's Research Database & AI Assistant 📄🔍
For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
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Being sidelined by injury can feel like a double blow. Not only are you dealing with pain and frustration, but you've also lost one of your biggest outlets for stress relief, fitness, and social connection. In this episode, Brodie shares a practical framework to help injured runners stay proactive, maintain perspective, and come back stronger than before. 
In this episode, you'll learn:
 Why injury often impacts your mental health more than you expect 
 The "double whammy" effect of losing both running and your stress-relief outlet 
 How to identify the true causes behind recurring injuries 
 Common patterns that keep runners trapped in injury cycles 
 Why injuries can be valuable opportunities to uncover weak links 
 How to use rehab to build resilience rather than simply become pain-free 
 The importance of addressing strength deficits, imbalances, and movement control 
 Cross-training options that can preserve fitness while recovering 
 How to tailor cardio alternatives based on your injury type 
 Brodie's favourite injury-friendly VO₂ max workouts 
 Why many runners benefit from keeping cross-training in their routine long after recovery 
 The overlooked role of strength training for injury prevention, bone health, and long-term performance 
 How muscle mass acts as "metabolic currency" for health and longevity 
 Practical ways to improve sleep, stress management, and recovery during injury 
 The importance of maintaining social connection when you're unable to run 
 Nutrition strategies that can support healing and future performance 
 Why injury can be the perfect time to improve habits that often get neglected during heavy training 
Key Takeaway

An injury doesn't have to be wasted time. By shifting your focus toward rehabilitation, fitness maintenance, strength development, sleep, nutrition, stress management, and social connection, you can emerge from injury healthier, more resilient, and better prepared for future training than before.

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! 🎉✨
Luke is a Sports & Exercise Chiropractor who has a particular interest in the management, treatment and prevention of calf and achilles injuries. 
I interview Luke and explore the common causes for this injury and the most common mistakes runners make in their recovery plan.
Luke also provides his checklist if calf strains are a regular occurrence in your training. We also go through your patron questions including:
Is collagen supplementation effective for achilles tendinopathy?
What is the best plyometric exercise to perform?
Can pain behind the knee come from the calf?
Be sure to follow luke on instagram
Find Luke's website here

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! 🎉✨
Latest Research: Performance Gains, Shockwave Debate, Arch Support Science
In this month’s research roundup, Brodie breaks down three fascinating new papers covering running performance, Achilles rehab and plantar fasciitis management.
First, a large systematic review investigates what actually predicts better running performance in non-elite runners — from 5K athletes through to ultramarathoners. The findings reveal how the demands of performance dramatically change depending on race distance, highlighting the importance of physiology, training consistency, psychology and fueling strategies.
Next, Brodie unpacks a controversial new systematic review and meta-analysis on shockwave therapy for Achilles tendinopathy. Does shockwave actually improve outcomes, or has the treatment become overhyped within sports medicine? The findings may surprise clinicians and runners alike.
Finally, a new plantar fasciitis paper explores whether arch supports genuinely help reduce pain and — more importantly — why. Using imaging, biomechanics and computational modeling, the researchers attempted to uncover the mechanical effects of orthotics and how they may redistribute stress through the foot.

Papers discussed in this episode
1. Performance predictors in recreational runners

A systematic review examining the factors associated with performance in non-elite runners across distances ranging from 5K to ultramarathons.
Topics discussed:
 VO₂ max and running economy 
 Strength training and plyometrics 
 Weekly mileage and consistency 
 Emotional intelligence and pacing 
 Fueling strategies in ultramarathons 
 Environmental impacts on performance 
2. Shockwave therapy for Achilles tendinopathy
A systematic review and meta-analysis investigating whether shockwave therapy improves outcomes for midportion and insertional Achilles tendinopathy.
Topics discussed:
 Radial vs focused shockwave 
 Placebo effects and sham treatment 
 Exercise vs shockwave outcomes 
 Why exercise-based rehab still remains the gold standard 
 Whether shockwave is worth the cost 
3. Arch supports and plantar fasciitis
A prospective study exploring the effects of arch-support insoles on pain, foot alignment and heel stress distribution in plantar fasciitis patients.
Topics discussed:
 Orthotics and pain reduction 
 Foot alignment changes on imaging 
 Heel pressure redistribution 
 Finite element biomechanical modeling 
 Why orthotics may help symptoms without restoring tissue capacity 
Key takeaways
 The predictors of running performance depend heavily on race distance. 
 Strength training continues to show benefits for running economy and shorter-distance performance. 
 Marathon success is strongly linked to consistency and uninterrupted training. 
 Ultramarathons rely increasingly on pacing, fueling and race management rather than pure physiology. 
 Current evidence for shockwave therapy in Achilles tendinopathy remains inconsistent and underwhelming. 
 Exercise-based rehab continues to have the strongest evidence for tendon recovery. 
 Arch supports may reduce plantar fascia stress and improve symptoms short-term, but should not replace progressive loading strategies.

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! 🎉✨ 
The Missing Link in Rehab You’re Probably Ignoring
Pain isn’t always just about tissues, load, or biomechanics.
In this episode, Brodie explores one of the most overlooked contributors to prolonged running injuries: the psychosocial side of pain. Drawing from both research and years of working with chronic injury cases, he introduces a 20-question “Pain & Wellness Score” designed to uncover the emotional, cognitive, and social factors that may be quietly influencing your recovery. 
You’ll learn why some runners continue to struggle despite doing all the “right” rehab exercises, how hypervigilance and fear can amplify symptoms, and why recovery should be approached through a biopsychosocial lens rather than purely mechanical thinking. Brodie also breaks down the science behind chronic pain, nervous system hypersensitivity, catastrophisation, fear of movement, and the powerful role attention plays in symptom intensity. 
Throughout the episode, Brodie walks listeners through the full questionnaire so they can assess themselves in real time. He explains how low scores may reveal missing pieces in recovery and shares practical interventions that can help calm the nervous system, reduce fear, and improve recovery outcomes. 
Topics include:
 Hypervigilance and constantly monitoring symptoms 
 Fear of movement (kinesiophobia) 
 Catastrophisation and emotional amplification of pain 
 The role of social support in recovery 
 How stress, trauma, anxiety, and perfectionist tendencies influence chronic pain 
 Why distraction, enjoyable movement, and positive coping strategies can help 
 The importance of resilience, optimism, and confidence in movement 
 Why scans and conflicting diagnoses can sometimes worsen recovery outcomes 
Brodie also discusses research on chronic pain neuroplasticity and highlights therapies shown to help regulate the nervous system, including:
 Cognitive behavioural therapy (CBT) 
 Mindfulness practices 
 Guided meditations and breathing exercises 
 Gradual exposure to feared movements 
 Active coping strategies versus passive coping behaviours 
If you’ve been stuck in an injury cycle, feel emotionally exhausted by pain, or feel like your rehab is missing something despite doing the exercises correctly, this episode may provide an entirely new perspective on recovery.
Resources & Links:
Click here to learn about Brodie's Chronic Pain Reset Course