Exclusive AMA Release: Walk-Run vs Continuous Running / Racing vs Risk of Flare-Up

·33 min·2 clips

If symptoms keep worsening over months, something in the rehab plan needs to change.

1. The Run Smarter Podcast episode focuses on Karen's question about run-walk versus continuous running and Rebecca's questions about flare-ups and race decisions. 2. Brodie hosts the episode as an online physiotherapist who says he treats runners worldwide and uses his own injury history to frame the advice. 3. The episode asks which approach better improves performance: run-walk intervals or a nonstop slow run. 4. Brodie says the first factor is running experience and time off, because a long break or low experience makes run-walk the safer choice. 5. He uses a pyramid example to describe building a bigger aerobic base before adding speed, intervals, long runs, and races. 6. Brodie says a runner with CrossFit background and strength may tolerate continuous running better than a sedentary runner with no running history. 7. He says the safest option is often to start conservatively and increase mileage only if the body tolerates it. 8. Another factor is effort level, and he explains the 80/20 rule as 80% of weekly volume at two or three out of 10 effort. 9. He gives an example of a slow continuous run that still becomes a five, six, or seven out of 10 effort by the end. 10. Brodie says terrain, heat, humidity, sleep, and general soreness can all justify switching to walk breaks during a session. 11. He says current injuries, recurring niggles, and history of ITB syndrome are reasons to consider run-walk sessions. 12. He describes three injury categories—load, range of movement, and repetition—and says repetition injuries can benefit from changing the pattern with walks. 13. He names shin splints and tendinopathies as examples where run-walks may help reduce irritation. 14. Fatigue is another factor, because tired running changes how the body absorbs load and can make mechanics less efficient. 15. Brodie says a one- or two-minute walk can restore efficiency and keep the runner from staying sloppy under fatigue. 16. Enjoyment matters too, because the most useful plan is the one a runner will stick to week by week. 17. His tone is direct and practical, with a long explanatory answer built around numbered decision points and personal examples. 18. He speaks in an educational, conversational style and pauses to mention the Run Smarter AI assistant, the app, and the nutrition chapter. 19. Runners deciding between run-walk and continuous training will get the most from this episode. 20. Listeners wanting race stories or short answers may skip the long coaching breakdown.

Listen to the show on

Apple Podcasts Spotify

Play clips from this episode More from The Run Smarter Podcast