Q&A: Training For Trails Without Hills, Marathon Training Tips, Hydration Science, Cardiac Drift Troubleshooting

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! 🎉✨On today’s Q&A episode, Brodie tackles a wide range of listener-submitted questions—covering everything from preparing for mountain races without hills, structuring marathon training in your 50s, and the science of hydration, to managing lateral knee pain, deload weeks, and cardiac drift in ultra events.The common thread is learning how to train smarter by understanding why your body responds the way it does—and how to adjust accordingly.Key Questions & InsightsTraining for Mountain Events (While Living on the Flats) Prioritise VO₂ max development (e.g. Norwegian 4x4 or 30:30 intervals)  Build strength and power:  Walking lunges, split squats, calf raises  Prepare for downhill demands with eccentric quad training (e.g. reverse Nordics)  Use incline treadmills and stairs to simulate terrain  Key principle: bridge the gap between your environment and race demands Marathon Training at 57 (Sub 3:30 Goal) Current structure (4 runs + 2 strength days) is solid  Ensure 80/20 intensity balance (most running easy)  Strength training should include:  Squats, deadlifts, lunges, calf raises  Focus on heavier loads (6–8 reps) for performance gains  Don’t overlook:  Recovery (sleep, nutrition)  Deload weeks every 4–5 weeks Hydration & Recovery (The Science)Hydration plays a critical role in recovery through: Nutrient delivery (oxygen, glucose, amino acids via blood plasma)  Muscle repair signaling:  Hydrated cells promote protein synthesis  Dehydrated cells increase protein breakdown  Glycogen replenishment efficiency Practical takeaway: Measure sweat rate (pre/post run weighing)  Replace both fluids and electrolytes, especially in long or hot runs Lateral Knee Pain in RunnersPotential causes discussed: ITB friction syndrome (load/repetition-based irritation)  Patellofemoral pain  Other joint-related issues (requires proper diagnosis) Key management strategies: Stay below pain threshold (0–1/10)  Use run-walk strategies to manage load  Address contributing factors:  Cadence  Step width  Downhill running exposure  Strength helps, but load management is the priority How to Structure a Deload WeekPurpose: allow accumulated fatigue to recover and adaptations to occurOptions for strength training deload: Reduce frequency  Reduce load (~30%)  Reduce range of motion  Or a combination Key goal: Start the next training block feeling fresh, strong, and ready to progressCardiac Drift in Long Runs & UltrasWhat it is: Gradual rise in heart rate despite constant effort Main contributors: Dehydration  Heat stress  Glycogen depletion  Neuromuscular fatigue Strategies to delay drift: Start conservatively (70–75% HR max)  Prioritise hydration and electrolytes  Maintain carbohydrate intake (60–90g/hr)  Manage heat (cooling strategies, pacing adjustments) Key Takeaways Train the physiology required, even if you can’t replicate the exact environment  Recovery (hydration, sleep, nutrition) is just as important as training  Pain management = load management first, not just strengthening  Deload weeks are essential for long-term progression  Cardiac drift is inevitable, but you can delay and manage it