The Distance Dr: In Practice

Zone 2 is everywhere right now, but the more people talk about it, the more confusing it seems to become.

In this episode, I am joined by Rob Merrells and Nick Baldwin to unpack what zone 2 training actually is, why there is so much disagreement around it, and how endurance athletes can apply it in a way that is practical, realistic, and evidence-informed.

We discuss thresholds, heart rate, pace, power, RPE, and the talk test, as well as what to do if “easy” running sends your heart rate through the roof. The conversation also digs into whether zone 2 is really as magical as social media makes it sound, how much of it time-poor athletes actually need, and why lower intensity does not automatically mean lower injury risk.

This is a thoughtful, practical episode for runners and triathletes who want to understand zone 2 beyond the hype.

Most runners know they “should” strength train. Far fewer know how to do it in a way that actually helps performance.

In this episode, I break down the 5 most common mistakes runners make with strength training and show you exactly how to fix them. We talk heavy strength vs high reps, calves vs glutes, single-leg work, progressive overload, rest periods, and what a smart runner strength session should actually look like.

I also give you a practical anti-mistake strength session to help you put the ideas into action.

If you want your gym work to improve your running rather than just make you tired, this one’s for you.

Part 2 is all about what to do after a bone stress injury diagnosis and how to reduce the chance of it happening again. I’m joined again by sports dietitian Lauren Nash (Updietitian) to give a holistic, evidence-based approach that covers both sides of the equation: training load + fuelling.

We discuss how management changes depending on pain, location, and injury grade, why some sites are treated much more conservatively (and may require repeat imaging), and why “non-impact” doesn’t automatically mean “safe” early on. We also unpack a common endurance athlete trap: replacing running with huge amounts of cycling, swimming, and gym work — and accidentally digging an energy deficit while the body is trying to heal.

From the nutrition side, Lauren breaks down how to adjust intake during recovery without falling into under-fuelling, how to periodise nutrition to match training, and why blood tests and DEXA scans can be valuable tools in the bigger picture. We finish with practical, prevention-focused strategies: returning to running by building volume before speed, adding a bone-specific stimulus (short plyometric doses), addressing strength deficits (especially calves and hips), and sanity-checking the advice you absorb online.

Bone stress injuries are common in endurance athletes, and one of the most frustrating parts is that they often feel like they “came out of nowhere.” In Part 1 of this two-part series, I’m joined by sports dietitian Lauren Nash (Up Dietitian) to unpack what a bone stress injury actually is, why the terminology is confusing (even among experts), and why two athletes can run the “same program” yet have totally different outcomes.

We cover the load side (quiet training changes, session density, too few true low-load days, and why it can feel
Link to the Delphi Consensus Study: https://pubmed.ncbi.nlm.nih.gov/39638438/
sudden), and the physiology side (low energy availability, REDs, menstrual dysfunction, and why you can be under-fuelling without losing weight). We also dig into overlooked contributors like diet culture, calcium intake, and gut conditions that can reduce nutrient absorption.

In Part 2, we go practical: management, return-to-run, and how to reduce recurrence risk.

In this episode, I break down a study in competitive cyclists that tested whether adding 8 weeks of maximal strength training can improve cycling performance-relevant outcomes. The intervention was deliberately simple: half-squats, 4 sets of 4RM, three times per week, alongside normal endurance training. We cover the effects on cycling economy and work efficiency at 70% of VO₂max, and time to exhaustion at maximal aerobic power, as well as changes in maximal strength and rate of force development. I also discuss the mechanisms proposed by the authors, key limitations, and how to translate the protocol into a time-efficient strength session for real-world cyclists.

Study link: https://pubmed.ncbi.nlm.nih.gov/19855311/

This episode breaks down a study investigating whether 8 weeks of maximal strength training (half-squats, 4×4RM, 3 sessions/week) can improve performance-relevant outcomes in well-trained distance runners. We cover the effects on running economy at 70% VO₂max and time to exhaustion at maximal aerobic speed, alongside changes in maximal strength and rate of force development, and the fact that VO₂max and body weight did not change. I also unpack the mechanisms proposed by the authors, and what those results mean in practice for endurance runners.

Link to the paper: https://pubmed.ncbi.nlm.nih.gov/18460997/

In this episode of the Distance Dr podcast, Nick and I sit down and properly dissect a recent large cohort paper examining training load changes and injury risk in endurance athletes.

We walk through the study design, what the researchers actually measured, and why the results challenge some long-held assumptions about weekly mileage progression and the so-called “10% rule.” In particular, we dig into the role of single-session spikes, especially long runs, and why these may matter more than gradual changes in weekly volume alone.

We also spend time on what this paper can tell us, what it can’t, and the important limitations that need to be understood before anyone rushes to change how they train. From there, we translate the findings into practical, real-world coaching decisions, including how to think about long run progression, tapering, and load management without oversimplifying complex physiology.

Study link: https://bjsm.bmj.com/content/59/17/1203

This podcast episode explores the intersection of female athletes' training and their menstrual cycles, emphasizing the importance of understanding individual physiological differences. Host Kate Baldwin and Associate Professor Claire Badenhorst discuss the Menstrual Health Manager, a tool designed to help athletes and coaches communicate effectively about menstrual health. They highlight the variability of menstrual cycles, the impact of hormonal contraception, and the need for athletes to collect personal health data to inform their training and health decisions.

Link to Claire's Publication:

https://pubmed.ncbi.nlm.nih.gov/38904920/

Injury risk in runners is rarely about one single factor.
 It’s usually the result of how load, recovery, stress, and strength interact over time.

In this episode, I break down six evidence-informed factors that consistently show up in the research on running injuries, and more importantly, how they can be applied in the real world.

We cover:

• How to use pain as a guide without fear
• Why strength training matters for injury risk, not just performance
• How diversifying load can reduce repeated tissue stress
• The role of sleep in recovery and injury risk
• Why psychological stress matters, and what actually helps
• How to prioritise what matters when time and energy are limited

This is not about doing everything perfectly.
 It’s about understanding what actually influences injury risk, and making small, sustainable decisions that support long-term training.

A short, practical episode for runners who want clarity, not noise.

“Just do a short recovery run today.”

Most runners have heard it. Most runners have done it. But easy running is still load, and calling it “recovery” can quietly sabotage adaptation, durability, and long-term performance.

In this 15-minute episode, I break down:

• what recovery actually is (and when it happens)
• why easy runs still stress tendons and bone
• how tissue adapts on a delay
• why “flushing lactate” misses the bigger picture
• and what to do instead if you want to train consistently and stay injury-resilient

This episode is evidence-based, runner-focused, and practical physiology explained clearly.

If you want to train smarter, recover better, and stop confusing easy with free, this one’s for you.