The Science of Fitness Podcast · Science of Fitness

Running Smarter, Not Harder with Trail Kings Shayle Korander

·1 hr 21 min·5 clips

A 10% increase in cadence can reduce knee pain fast, according to Shayle.

1. The Science of Fitness podcast speaks with Shayle Korander about running smarter, not harder, through physio and Trail Kings. 2. Shayle Korander is a private-practice physiotherapist and the host of Trail Kings, which began as a run-club nickname and an Instagram page. 3. The episode asks how runners can keep training while reducing injury risk and making rehab more practical. 4. Shayle says he has worked as a physio for four years and liked private practice more than hospital rotations. 5. He describes being drawn to runners with “big, hairy, audacious goals” and to people who wanted to stay active. 6. He says Trail Kings started because he and a mate had “big, long, glowing mullets” and were called that at run club. 7. He explains that the first Trail Kings recordings used “really dodgy microphones” and produced three “horrific” episodes before the show improved. 8. Shayle says he is about to release episode 50 and calls consistency his “enemy.” 9. He argues that physios can be first-line practitioners for musculoskeletal issues and can move management forward faster than a delayed referral. 10. He says runners often benefit from getting help early because waiting one or two weeks can leave them “behind the eight ball.” 11. Shayle says confidence matters in clinic because patients can hear hesitation and respond better when a plan is explained clearly. 12. He says a diagnosis is not always exact, but a good working plan still helps patients engage with treatment. 13. He says many runners need to keep doing something rather than stopping completely, because total rest can reduce confidence and adherence. 14. He gives calf raises as an example, saying bodyweight reps are often not enough when Achilles symptoms are present. 15. He says a 10% increase in cadence is the main running change he uses, especially for knee pain. 16. He says overstride, tibial angle, and vertical oscillation are the main mechanics he watches for when assessing running form. 17. He says a 5% downhill grade increases knee load, while a 5% incline can reduce knee loading by about 30%. 18. The conversation stays practical and clinic-focused, with Shayle using injury cases, running cues, and his own rehab as examples. 19. Listeners who run, treat runners, or manage load will get the most from this episode. 20. Listeners wanting pure endurance inspiration without rehab detail may skip it.

As heard by us

A grounded running chat about recovery, fatigue, and knowing when bigger goals stop making sense.

Trail running, marathon recovery, and the odd post-race pop the following week sit at the center of this conversation with Trail Kings host and practising physiotherapist Shail Karanda.

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Why you'd press play

You want a physio's take on why post-race recovery can be its own performance edge.

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