Latest Injury Prevention Research: Asymmetry, Strength, Flexibility, & Shoes

Learn more about Brodie's Research Database & AI Assistant 📄🔍 In this episode, Brodie dives into three new studies aimed at helping runners prevent injury and understand how tech and biomechanics affect performance. Whether you're a recreational runner or an aspiring marathoner, these findings offer practical, science-backed takeaways. Featured Studies & Key Insights Asymmetry & Bone Stress Injuries Study Title: Can biomechanical variables and asymmetry predict bone stress injuries in collegiate distance runners? ✅ Key Finding: Even small left-to-right asymmetries may increase injury risk — particularly for female runners. 🧍‍♂️ Implication: Asymmetry under 10% was still meaningful in injury prediction. Don’t ignore minor imbalances in cadence, step length, or ground reaction force. 🧠 Tip: Wearables that track contact time or vertical oscillation may help identify early imbalances before pain begins. Strength & Flexibility Self-Assessments for Marathoners Study Title: Strength and Flexibility Self-Assessment and Subsequent Training Injuries Among Recreational Runners of the NYC Marathon ✅ Key Finding: The single-leg glute bridge was the only test significantly associated with injury risk. ❌ Flexibility tests (sit & reach, quad stretch) and other strength tests (planks, heel raises, push-ups) had no predictive value . 🏠 DIY Test: If you can’t hold a single-leg glute bridge for >20 seconds on your weaker side , your injury risk may be higher. Super Shoes & Injury Risk Study Title: Technology Advanced Running Shoes Reduce Biomechanical Factors of Running-Related Injury Risk 👟 Super shoes (like Nike Alphafly) encouraged mid/forefoot striking without increasing joint or muscle strain. ✅ They reduced load on key areas like the ankle joint, soleus, and peroneus longus. ❗️ Minimalist shoes , on the other hand, tripled ankle joint forces and heavily loaded the calf and foot — a risk for Achilles and metatarsal injuries. ⚠️ Caution: Transition slowly into super shoes or minimalist footwear. Your body needs time to adapt to new mechanics. Practical Takeaways for Runners Monitor asymmetries using wearables or self-awareness — don’t wait for pain. Use the glute bridge hold as a simple strength test at home. Aim for >20 seconds on both sides. Super shoes aren’t just for speed — they may actually help with injury prevention , especially for habitual forefoot strikers. Avoid going cold turkey into minimalist shoes unless you're conditioned for it. 📚 Want to Go Deeper? 🔍 All referenced studies are stored in the Run Smarter Research Database — accessible for just $8.99/month. 💬 Plus, get access to the Run Smarter AI Assistant , which answers your running questions based on podcast episodes, papers, and course content. 👉 Click here to explore membership options 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! 🎉✨