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.

Can you actually predict if you’re going to hit the wall in a marathon? 🧠💛

In this episode, Nick and Kate unpack a new study that analysed wearable biomechanics data from over 1,400 marathon runners to see whether early-race running form patterns were linked to severe late-race pace collapse.

We break down what this study actually shows, what it doesn’t, and how runners and coaches should (and shouldn’t) interpret it.

If you’ve ever wondered why the wall feels like it comes out of nowhere, then this one’s for you.

📚 Study name: Early marathon running metrics from inertial measurement units predict significant pace reduction
📚 Study link: https://pmc.ncbi.nlm.nih.gov/articles/PMC12575221/

⏱️ Episode timestamps

 0:00 Intro
 3:38 Study aim
 5:20 Methods
 9:06 Defining “hitting the wall”
 15:39 Results
 20:13 Key biomechanical variables
 29:00 Summary
 32:50 Limitations
 38:30 Practical use for athletes & coaches
 42:00 Correction
 50:40 Quick rundown