The Aerobic Edge

Joost Dekker

The Aerobic Edge, by Pacebuddies

I'm Joost, running coach at Pacebuddies. This podcast is for runners who are tired of cookie-cutter plans and training hard without getting faster.

No generic advice. No copy-paste schedules. Just honest, no-nonsense conversations about what actually works — from the SRA cycle to smart pacing, recovery, and real progress.

Whether you're training for your first 5K or your tenth marathon, this is coaching that fits your life, your goals, your body.

New episodes every two weeks.

👉 pacebuddies.com

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October 2 · 1 hr 4 min
What If You're Not Overtrained, You're Just Under-Fuelling? | Dr Trent Stellingwerff
Not overtrained – under-fuelled? Dr Trent Stellingwerff, a lead author of the IOC's REDs clinical assessment tool, explains the signs to watch for and what to do about them. Your easy runs feel hard, you're getting sick more often and your sessions are inconsistent. The usual advice: you're overtrained, back off. Trent thinks that advice is often wrong. In his team's review of the classic overtraining studies, 18 of the 21 that reported nutrition showed an energy or carbohydrate shortfall during the overload period. We cover what energy availability is, why the diagnostic tool doesn't measure it, symptoms you can spot without a lab, how under-fuelling leads to stress fractures, and the one simple equation worth knowing. Free 30-minute call with Joost Want a coach to look at your training and fuelling with you? Book a free 30-minute call at Pace Buddies, online running coaching for recreational runners. We'll talk through your goals, your current training and what's getting in the way. Book your free call · pacebuddies.com Timestamps 00:00 Cold open: a month of not eating 00:30 Intro 01:48 Trent's background 04:00 Why Trent studies under-fuelling 06:30 Pregnancy, breastfeeding and under-fuelling 10:17 Overtraining vs REDs 14:01 A quick word about Pace Buddies 15:42 18 out of 21: what old overtraining studies missed 19:48 What energy availability actually is 22:38 Spring classics: bad race days, fine weekly average 25:31 Why you shouldn't calculate it yourself 28:57 Fasted running: risk and reward 31:52 Race weight and the weight-loss trap 34:30 The symptom list 39:14 How under-fuelling causes stress fractures 42:20 What a runner can actually do 47:20 Why your watch is off by 30% 49:48 Why the diagnostic tool ignores energy intake 51:47 One calorie per kilo per kilometre 55:30 How long does recovery take? 57:28 REDs and eating disorders are not the same 59:19 The study he'd run with unlimited funding The quick version Energy availability = energy intake minus the energy cost of training, corrected for fat-free mass. It is not the same as a calorie deficit: one low day is fine, the pattern is the problem. Rough cost of a run: 1 kcal per kg body weight per km. It dates from the 1960s, was built on a flat treadmill, and falls apart on hills and when walking. Don't try to measure your way out: watch and app calories can be off by about 30%. Watch the symptoms instead. First step: add roughly 300–400 kcal of carbohydrate around training, spread food across the day, and see how you feel after a week. Key papers Overtraining vs REDs: shared pathways, symptoms and complexities (the 18-of-21 review) IOC REDs Clinical Assessment Tool (CAT2): scientific rationale 2023 IOC consensus statement on REDs Low energy availability and bone injury in elite distance runners More of Trent's work on PubMed Find Trent Women's Health and Sport Performance Institute (Boston) · Canadian Sport Institute Pacific (Victoria) Disclosure Trent previously spent six years in R&D at PowerBar (Nestlé Research Center) and has no current commercial interest in anything discussed. This episode touches on eating disorders. REDs and eating disorders overlap but are not the same thing. Nothing here is medical advice or a diagnostic tool. If several of the symptoms sound familiar, see a physician.
September 25 · 53 min
Return to Running After Injury - Mark o'Mahony
You've done the rehab. The exercises feel fine. But running still doesn't — and nobody seems to own that part of the process. Irish running coach Mark O'Mahony works with recreational runners in exactly that gap: sometimes alongside a physio, sometimes long after one has signed them off. He came to running sideways — he fought Muay Thai professionally, then finished a hundred-mile race on seven weeks of training, which he does not recommend. He won't hand out a list of exercises, and he explains why. What he gives instead is the layer underneath: how he reads pain as information, why morning stiffness is his main signal, what he does when someone's response is worse than expected, and why he only ever changes one thing at a time. In this episode: Why the gap between doing the exercise and handling running is where comebacks fail Morning pain as a baseline — settled versus fluctuating Why pain-free during the run tells you less than the next morning The runner whose foot wouldn't settle until they counted their steps at work What he does when rehab gets skipped, or a race no longer fits the timeline Where his job as a coach ends and a clinician's begins Mark is a coach, not a clinician, and he's clear about that line throughout. Nothing in this episode is medical advice. If something isn't improving, get it looked at. Find Mark coachmarkomahony.com Instagram: @mark_omahony_running About Pace Buddies I'm Joost, a running coach working with recreational marathon runners — mostly people fitting real training around a job and a family. Aerobic-first, and adjusted to how your body is actually responding rather than to what the calendar says. Free 30-minute call, no pitch: cal.eu/pacebuddies/freecall Coaching and training plans: pacebuddies.com
S1 · E23
September 18 · 1 hr
Iron Deficiency in Runners: And How to Actually Fix It - Dr Alannah McKay
Most runners who think they have low iron have never had the right test. And most who supplement for it never needed to. Dr Alannah McKay is a Senior Lecturer at the Mary MacKillop Institute for Health Research, Australian Catholic University, where she studies iron metabolism in athletes. She trained full-time as a ballet dancer from twelve to eighteen and thinks she was iron deficient through most of it — never tested, never treated. Her PhD, done in partnership with the Australian Institute of Sport, was awarded the Dean's List honour, and she now works alongside Professor Louise Burke on female athlete physiology. In this episode: What ferritin actually measures, and why a haemoglobin test alone tells you almost nothing The three stages of iron deficiency — and where you can still intervene Why the duration of your run matters more than the intensity Hepcidin: the hormone that blocks iron absorption for hours after training The thirty-minute window after a run when absorption is best Why "100mg" on a supplement bottle is often 20mg of what counts Ferrous sulphate vs bisglycinate — and what the evidence actually supports What happens to your iron across a hard training block or at altitude Home ferritin tests, and why she's not ready to recommend them yet How often a recreational runner should realistically get screened ⚠️ Educational only — not medical advice. Supplementing iron without testing carries real risk, including for people with undiagnosed haemochromatosis. Talk to your doctor before changing anything. Chapters 01:00 From ballet to iron research 02:00 What iron does in the body 05:00 Ferritin, haemoglobin and the three stages 08:00 How iron is absorbed — and what blocks it 11:30 Who's most at risk 16:30 Hepcidin: why training blocks absorption 20:00 The window after your run 23:30 Low carb, keto and iron 25:00 Haem vs non-haem, and vitamin C 32:00 Can you have too much iron? 34:30 Supplement forms 37:00 Symptoms, and why fatigue is a poor signal 39:30 How often to get screened 40:30 Home ferritin tests 43:00 Hard training blocks and altitude 47:00 Dosing: elemental iron, timing and alternate days 54:00 What she'd study next Find Dr Alannah McKay LinkedIn: linkedin.com/in/alannah-mckay ACU profile and email: acu.edu.au Google Scholar: scholar.google.com Book a free 30-minute call I'm Joost, running coach at Pace Buddies. I coach recreational runners using an aerobic-first approach — building the engine properly before layering speed on top, instead of the other way round. If this episode left you wondering whether something in your own training is holding you back, book a free thirty-minute call. No pitch deck, no pressure. We look at what you're actually doing now, where the gaps are, and whether coaching would help — and if it wouldn't, I'll tell you that. Book your free call at pacebuddies.com The Aerobic Edge is an evidence-based endurance podcast for recreational runners. New episodes with researchers, coaches and athletes who actually know what they're talking about. Follow the show so you don't miss the next one. Instagram: @pace.buddies
September 11 · 1 hr 6 min
You only need 10 grams an hour - Prof Tim Noakes
Every fuelling guide tells you to take as many grams per hour as your gut can handle. Prof. Tim Noakes has spent four years arguing the number you actually need is closer to ten. His position is contested. Prof. Louise Burke argues the opposite, and they published a three-part debate against each other in the American Journal of Clinical Nutrition in May 2026 — her case, his case, and a joint consensus. All linked below. Tim Noakes is emeritus professor at the University of Cape Town, author of Lore of Running, and has been in the field since 1976 as both researcher and runner. His 2026 Endocrine Reviews paper works through 160+ studies to argue that endurance performance is limited by blood glucose and the brain monitoring it, not by muscle glycogen. We go back further than the paper: the day in December 2010 he changed his mind about carbohydrate, what it cost him, his own type 2 diabetes diagnosis despite decades of marathons, and the graph he'd shown hundreds of times without noticing what was in it. Also: what hypoglycemia actually feels like and why it reverses in ten minutes, what "low carb" means in real grams, fat oxidation above 1.5 g/min, industry funding in sports nutrition, and what any of it means at 40 to 50k a week. THE PAPERSEndocrine Reviews review: https://doi.org/10.1210/endrev/bnaf038The 10 g/h triathlete trial: https://doi.org/10.1152/ajpcell.00583.2024 THE BURKE DEBATE (Am J Clin Nutr, May 2026)Burke — Yes: https://doi.org/10.1016/j.ajcnut.2026.101268Noakes — No: https://doi.org/10.1016/j.ajcnut.2026.101269Joint consensus: https://doi.org/10.1016/j.ajcnut.2026.101271 Prof. Noakes co-founded Nutrition Network and The Noakes Foundation, both built around low-carbohydrate nutrition — discussed openly in the episode. For information only, not medical advice. ABOUTThe Aerobic Edge is an evidence-based endurance running podcast hosted by Joost, running coach at Pace Buddies. Aerobic-first marathon coaching for recreational runners. Book a free 30 min consultation on: https://pacebuddies.com
S1 · E21
September 4 · 58 min
Deena Kastor: How To Train The Mental Side Of Running
There comes a point in a race where it stops being about fitness. Deena Kastor — Olympic marathon bronze medallist and American record holder for nineteen years — is unusually specific about what to do when that moment arrives. We cover where her mental training started under coach Joe Vigil, the hill where she changed the words in her own head, and the practices she kept for decades:a daily gratitude list, and building joy into the sessions she dreaded. She also explains what an easy run is supposed to feel like (her Kenyan teammates called it a massage), how she handles start-line nerves with three memorised reasons she should succeed, and what she does in the last third of a marathon when it starts to fall apart. She also pushes back on the usual line about comparison, and on what to prioritise when you get injured. 0:00 Intro 1:53 Who Deena Kastor is 5:22 Where the mental training started 10:57 What an easy run should feel like 16:09 Building joy into your week 27:02 Reframing disappointment 33:29 Start-line nerves 36:11 The last third of a race 44:01 Comparison 48:21 Injury 55:01 One takeaway Book: Let Your Mind Run. Instagram: @deenakastor Website: deena-kastor.com Coaching: pacebuddies.com
August 21 · 1 hr
Why "Breathe More Oxygen" Is a Myth: Nasal Breathing, CO2 Tolerance & the Diaphragm | Zack Kramer
Most runners assume nasal breathing works because it gets you more oxygen. It doesn't — and today's guest explains what's actually going on instead. Zack Kramer, a strength and conditioning coach who rebuilt his practice around breathwork after years in CrossFit, walks through the real mechanism behind nose vs. mouth breathing: it's not oxygen uptake, it's CO2 tolerance.We cover what functional breathing actually looks like day-to-day, why mouth breathing becomes a hidden habit for so many runners, how to train your diaphragm like any other muscle, and a simple pre-run warm-up that speeds up nasal adaptation. Zack also shares his own month-long transition to full-time nasal breathing — including what didn't work.KEY TAKEAWAYS1. Nasal breathing isn't about getting more oxygen in — runners are already near-saturated (95%+). It's about CO2 tolerance, which delays the urge to breathe harder at a given pace.2. Nasal adaptation typically takes about a month of consistent practice; committing fully (24/7, including sleep) speeds it up.3. The diaphragm is a trainable muscle — a tired diaphragm pulls oxygen-rich blood away from your legs and arms before it pulls from anywhere else.4. A short CO2-buildup warm-up (exhale breath holds, ~2 minutes) can shortcut the rough first 5–10 minutes of a run.5. Chronic nasal issues (deviated septum, congestion) are common and manageable with nasal dilators — full nasal breathing isn't an all-or-nothing requirement.* Website / coaching: http://athletebreathcoaching.com* Instagram: https://www.instagram.com/athletebreathcoach/PaceBuddiesWebsite / coaching: http://pacebuddies.com* Instagram: https://www.instagram.com/pace.buddies/* Strava: @pace.buddies Chapters 00:00 Episode preview00:38 Welcome & Zack's background — football to CrossFit to breathwork03:36 Breathwork courses that shaped his approach (Oxygen Advantage, XPT)05:20 What is functional breathing?07:33 Why nasal breathing is so hard to maintain09:46 Why nasal breathing matters — filtration & nervous system14:21 CO2 tolerance introduced15:39 What CO2 actually is, and why tolerance matters18:57 Does CO2 tolerance improve performance?21:31 Adaptation period & living with chronic nasal congestion22:10 Nasal dilators — show and tell25:43 Where to start with a runner28:25 How long does nasal adaptation actually take?30:35 Running with low-intensity nasal breathing problems34:42 The oxygen myth — debunking "mouth breathing = more energy"36:04 Training your diaphragm like a muscle39:03 Why a tired diaphragm steals blood from your legs40:31 Gear demo: the Breather Fit device42:46 Gear demo: the Isocapnic device43:44 How to actually use the devices — sets, reps, progression46:18 Breath training during intervals and rest periods48:12 The pre-run warm-up that speeds up adaptation52:27 Breathing for relaxation and recovery55:09 365-degree breathing technique58:25 How to practice belly, back, and side expansion59:17 Where to find Zack & closing
August 14 · 1 hr 1 min
Running Technique: Cadence, Foot Strike and What Actually Matters | Paul Mackinnon
Most runners try to fix their form by chasing numbers — 180 steps per minute, a midfoot landing, a shorter stride. Paul Mackinnon thinks that's the wrong end of the problem.Paul runs The Balanced Runner in Melbourne and has spent close to a decade coaching running technique full time, working with Olympians like Galen Rupp and Brett Robinson alongside recreational runners with sore knees. His argument: cadence and foot strike aren't settings you adjust. They're outcomes of how the rest of your body moves. So he starts at the top — the arms and torso — and lets the legs reorganise underneath.We get into where the 180 rule actually came from, why forcing a foot strike can move an injury rather than fix it, and how he uses an old way / new way comparison so runners can feel a change instead of being told about it.I did a session with Paul before recording this, so some of what you'll hear I felt myself.Paul Mackinnon* Website: https://tbrunner.com* Instagram: https://instagram.com/thebalancedrunnerJoost Dekker — Pace Buddies* Website: https://pacebuddies.com* Free 30-minute consultation: http://pacebuddies.comChapters00:00 Intro00:54 From field hockey to running technique03:04 Canberra, dirt trails, and feet that sounded different04:53 Why physics has to come first06:40 What a first session actually looks like09:11 Feel it before you change it10:33 A word from Pace Buddies11:08 Why top-down instead of chasing cadence12:28 The arm swing: where it starts14:39 How arms change your foot strike17:59 What a good arm swing feels like20:15 Elbows, not hands22:29 Letting the athlete make the choice23:22 Old way, new way26:37 One cue at a time31:11 How long before it becomes a habit34:03 Better is better37:11 Does technique make you faster?39:36 The 800m data, clarified40:51 The 180 cadence rule44:18 Stride length and cadence are two levers47:27 Why your watch data doesn't tell the whole story49:28 Heel, midfoot, forefoot — does it matter?53:49 How to spot overstriding yourself55:59 Where to find Paul1:00:39 Outro
August 7 · 46 min
Lactate as Fuel, Not Waste: The Physiology of Running Fatigue | Dr. Michael Lindinger
For a hundred years, runners have blamed "lactic acid" for burning legs and fatigue. It's one of the most persistent myths in sport — and it's wrong.In this episode I talk with Dr. Michael Lindinger, exercise physiologist and former professor at the University of Guelph, who spent decades studying what actually happens to lactate and acid in working muscle. We get into what lactate really is (a fuel your muscles, heart, and brain burn — not a waste product), where the burning sensation actually comes from, why the soreness days after a marathon has nothing to do with lactate, and what "clearing lactate" really means for your training.If you've ever been told your legs were full of lactic acid, this conversation will change how you think about fatigue — and about what your interval sessions are actually building.Note: Dr. Lindinger works in the nutraceutical field; this is disclosed where supplements are discussed.----------------------------------------CHAPTERS 01:48 — Who is Dr. Michael Lindinger03:12 — What lactate actually is (and the 1930s myth)05:34 — The infusion study: lactate as fuel, not waste06:42 — Lactate as an oral supplement and the glucose-sparing effect08:44 — Lactate fuels the whole body — even the brain09:49 — A word from Pace Buddies10:22 — Where lactate is made, and why "anaerobic" is the wrong word12:37 — What really causes fatigue: potassium, sodium, phosphate13:32 — The phosphocreatine system: instant but short-lived16:15 — The burning sensation — cytokines, not lactate19:25 — Why the last 3K of a marathon burns (and it isn't lactate)20:27 — Post-race soreness: damage and inflammation, not lactate21:57 — What "clearing lactate" means when lactate rises23:41 — Fat burning, and why lactate is always being produced24:25 — How the whole body buffers and reuses lactate26:19 — Hitting the wall: running out of glucose27:32 — How fast the body clears lactate after hard efforts29:55 — Hydrogen ions, acidosis, and why lactate isn't "lactic acid"33:43 — Can you train lactate clearing?37:21 — Fast-twitch vs slow-twitch: where the burn happens39:03 — Do buffers work? Bicarbonate, beta-alanine 42:18 — The massage therapist myth43:21 — "Clearing lactate" in plain terms: what training really builds
July 31 · 1 hr 1 min
How Much Protein Do Runners Actually Need? Dr. Jose Antonio
Dr. Jose Antonio, co-founder and CEO of the International Society of Sports Nutrition (ISSN), joins The Aerobic Edge to go through what the evidence actually says about protein, buffering supplements, and caffeine for endurance athletes.We cover why the protein-kidney myth persists despite years of contrary data, why most national protein guidelines are too low for anyone trying to race rather than just finish, and why sodium bicarbonate — historically avoided for its GI side effects — deserves a place next to beta-alanine, creatine, nitrate, and caffeine as a serious performance supplement.We also get into the practical side: how to fit more protein into a training day without overhauling your diet, when supplementation timing actually matters and when it's just convenience, and why endurance athletes underestimate how much a central, brain-driven sense of fatigue shapes race-day performance. 00:34 – Origins of the ISSN 06:04 – Debunking the protein-kidney myth 14:03 – How much protein you actually need 20:38 – Amino acids vs. protein shakes 33:07 – The six supplements with real evidence behind them 34:32 – Sodium bicarbonate as a performance buffer 42:09 – Caffeine dosing and timing 44:56 – Central fatigue and race-day mindset 54:55 – Nitrate/beetroot juice 59:20 – Where to find Jose Antonio Guest Links Instagram: @supphd ISSN Instagram: @THE_ISSN ISSN Annual Conference: Jupiter, Florida, every June Want a structured, evidence-based approach to your own training? I coach recreational runners toward their personal best, building real aerobic fitness that shows up on race day. Book a free 30-minute consultation call at pacebuddies.com.
S1 · E16
July 17 · 54 min
HRV for Runners: What Your Morning Number Actually Means — Marco Altini
Your HRV dropped after a hard session. Most runners take that as proof they trained hard. Marco Altini says it's proof of the opposite. Marco is the founder of HRV4Training, an advisor at Oura, and an endurance coach. He came to physiology the long way round — from computer science and early wearable prototypes, back to university to study sports science, because he wanted to understand the bodies he was measuring. In this conversation we cover what HRV actually measures, why "higher is better" is wrong, how to build your normal range, morning vs night measurement, what to change when your baseline drops, why a falling HRV in taper week is the good news, and why the data should make you need the data less. Find Marco on Substack, where he writes about HRV, training and coaching. Want structured, evidence-based coaching? Book a free 30-minute call at pacebuddies.com Find Marco: HRV for Training App Marco Altini - Personal Website
S1 · E15
July 3 · 1 hr 21 min
Fix Running Injuries: Why Your Head & Feet Matter More Than Your Legs | Helen Hall
What if the pain in your knee, your Achilles or your foot has almost nothing to do with the spot that hurts? In this episode of The Aerobic Edge, I sit down with movement specialist Helen Hall — the person runners often turn to as a last resort, after they've tried everything and been told they might never run again. Using one of the most advanced motion analysis systems in the world (affectionately known as Doris), Helen has spent decades uncovering why repetitive injuries keep coming back. Her core message is deceptively simple: most injuries below the waist have their root cause above the waist — in your head and shoulders — or in your feet. Pain shows up where your body works hardest, but that's rarely where the problem actually begins. We start with the head. Helen walks through what a forward-leaning head really does to your body: at 15 degrees it effectively weighs around 12 kilos, at 30 degrees roughly 18, at 45 degrees about 22. That's not a strength problem — as Helen puts it, there isn't a weak sinew in your body. It's a massive energy leak, and your hardest-working joints pay the price. From there we get practical: how to use nothing more than your phone to see your own posture honestly, her wall exercise for finding true upright (which I try live on the recording), and why "upright and at ease" feels like leaning back to almost everyone. Then one of my favourite parts: the arm swing. Helen invented a cue she calls the lemme — a figure-of-eight, the sideways infinity symbol. She shows the difference between pumping your elbows (which roots you to the spot) and rolling the shoulder girdle in that figure-of-eight (which sends you forward, opens your stride and makes you lighter on your feet). We also cover walk-run strategy — including a runner in her sixties who ran a 4:19 marathon off almost no training — and go deep on feet: Morton's neuroma, numb toes, and a remarkably simple foot-wiping habit that helped one barefoot marathoner drop from 5.5 hours to 5 hours with no other training. A quick note: Helen demonstrates several of these exercises on camera. If you're listening to the audio, you'll be missing those visuals — so for the movements, I'd recommend watching the video version on YouTube. What you'll learn: Why pain below the waist usually starts above it What a forward head really costs you — energy leak, not weakness How to check your posture with just your phone The wall exercise for finding true upright The lemme: how a figure-of-eight arm swing opens your stride Why walk-run can make you faster, not slower How to wake up "asleep" feet with a simple daily habit About Helen Hall: Movement specialist and author. Her second book, The Smooth Runner: 20 Ways to More Speed for Less Effort, is on the way. Find Helen: Website: helen-hall.co.uk Instagram: https://www.instagram.com/helenhallpfm/ Connect with Pace Buddies / The Aerobic Edge: Website: pacebuddies.com Book a free call: cal.eu/pacebuddies/freecall If you enjoyed this, follow The Aerobic Edge and share it with a runner who keeps fighting the same injury.
June 26 · 55 min
The Strength Work That Makes You a Better Runner | Erin Carson
Erin Carson: Mobility, Strength & Moving Better for Life | The Aerobic Edge What does it really take to stay strong, mobile, and injury-free as a runner — not just for your next race, but for the rest of your life? In this episode I sit down with Erin Carson, strength coach behind some of the best endurance athletes in the world, including ultra-running GOAT Courtney Dauwalter. Based in Boulder, Colorado, Erin has built a unique niche at the intersection of strength, mobility, and endurance performance. Her approach is refreshingly holistic: it's never just about muscle, but about the nervous system, fascia, posture, and even mood and freedom of movement. We start with Erin's journey from Division One basketball in Canada to becoming a sought-after strength coach in the endurance world, and why her background shaped a "train the person for what they actually want to do" philosophy. From there we get into the practical stuff every runner and triathlete can use: Why a strength coach is so focused on mobility — and why mobility is not the same as flexibility The three key areas of mobility that anchor everything: ankles, hips, and the thoracic spine (and how a knee problem often starts somewhere else entirely) A simple at-home self-test for your pelvis and hamstrings, and why "tight hamstrings" usually aren't the real problem Why most running injuries happen on the landing — not the push-off — and why this gets worse running downhill What "training age" means, and where beginners should actually start with strength work Why you should evaluate your strength program by how you run, not how you compare to everyone else in the gym How to train effectively at home with minimal equipment — adjustable dumbbells, bands, and a stability ball Why understanding the "why" behind each exercise matters more than mindlessly following a list Staying strong in the final third of a race, when posture and form start to break down Strength, mobility, and quality of life as we age — and why your daily choices today shape your final decade Whether you're training for your first marathon or chasing a personal best, this conversation will change how you think about strength and movement — on the road and in everyday life. 🔗 Find Erin Carson: Website: ecfitstrength.com YouTube: Mobility Monday — new every Monday Instagram: ecfit_strength 🎧 The Aerobic Edge Podcast Hosted by Joost Dekker, founder of Pace Buddies. Helping recreational runners train smarter through aerobic development, movement quality, and injury prevention. If you enjoyed this episode, follow the show, leave a review, and share it with a running friend who could use it. Got a question or topic you'd like covered? Reach out — I'd love to hear from you. PaceBuddies.com
S1 · E13
June 19 · 1 hr 4 min
The Science of Running Endurance: How Your Body Really Works, with Prof. Paul Laursen
In this episode I sit down with Professor Paul Laursen — sport scientist, co-author of Science and Application of High-Intensity Interval Training, and co-founder of Athletica — to break down the science of endurance in plain language. From mitochondria and fat-burning to HIIT, the neuromuscular system, nutrition, recovery and HRV, we turn the biology of running into practical tools to help you train smarter, recover better, and avoid the classic pitfalls. ABOUT PAUL LAURSEN A sport physiologist from British Columbia, Canada, with a career spanning the Australian Institute of Sport and the New Zealand Olympic program, where he led physiology across two Olympic cycles. He's best known for his work on high-intensity interval training, co-authored the leading textbook on the subject, is co-writing the fifth edition of Lore of Running with Tim Noakes, and co-founded the AI training platform Athletica. WHAT WE COVER How muscles create movement and turn food into energy Mitochondria: why endurance training grows them, and why fat is the clean fuel The heart as a muscle — stroke volume and why running starts to feel easier Why "no pain, no gain" is the number-one endurance mistake Consistency over heroics: the most important session is the next one Building the aerobic base first (Paul's fat-burning study with Stephen Seiler) MAF and low-heart-rate training, with a nod to Phil Maffetone Nutrition as a lever: insulin, whole foods, and the simple PFC rule When to add HIIT, and how it recruits fast-twitch fibres The neuromuscular system and Dr. Marius Bakken's Norwegian Method What adaptation is and when it happens: sleep, recovery and nutrition Reading your body's data: wearables, RPE, feel and HRV Understanding HRV: 7-day vs 60-day averages and overtraining risk KEY TAKEAWAYS Fat is your clean fuel — aerobic training teaches your body to burn it efficiently Patience beats punishment — build the base before adding intensity Recovery is training — prioritise sleep, then whole-food nutrition Listen to the trend, not the day — use HRV to adjust before stress builds LINKS Paul Laursen: https://www.paullaursen.com HIIT Science: https://www.hiitscience.comAthletica: https://www.athletica.ai MENTIONED Science and Application of High-Intensity Interval Training — Laursen & Buchheit Lore of Running (5th edition, with Tim Noakes) The Norwegian Method Applied — Dr. Marius Bakken PACE BUDDIES Website: https://pacebuddies.com Book a free call: https://cal.eu/pacebuddies/freecall Enjoyed this episode? Subscribe to The Aerobic Edge and leave a review — it helps more runners find the show.
June 12 · 38 min
The Sub-3 Marathon: The Complete Training System — with John Starrett
In this episode of The Aerobic Edge, coach John Starrett ("The Stable Master") returns for a deep dive into the sub-3 marathon — a magical barrier for many runners. Since 2017, John has coached a staggering 962 runners to sub-3 and 274 to sub-2:30, all online. We unpack what it actually takes to break that barrier and what your training needs to look like to get there. John explains why his approach centers on temporal flow — his own term for fatigue resistance — and why the old story about lactic acid and H ions is outdated. Lactate isn't the enemy but fuel; the skill lies in shuttling and reusing it. We work through his complete system, from pre-super base to the marathon block, and he shares the exact key sessions that reveal whether your sub-3 fitness is right where it needs to be. He also speaks candidly about his own comeback: after five or six years away from running, he's starting from the bottom again with run-walk intervals, with Joost as his coach. An honest look at consistency, progression, and structure — the pillars of his philosophy. In this episode: Why 962 runners hit sub-3: system over isolated workouts Temporal flow & fatigue resistance: the science beyond lactic acid and H ions The key sessions 3-5 weeks out (16/18 miles at marathon pace) that tell you if it's "on" Why John aims for 2:55 fitness to buffer against heat and conditions Race tactics: stay slightly off pace until 32K, then make your move in the final 10K Bridge training: the difference between a sub-4 and a sub-3 runner Disguised marathon pace: endurance spine runs vs. structural runs (80' & 90' tempos) Lactate tickles & blend workouts: safely touching 5K/10K pace without injury A look at his Olympic athlete (18 miles at 5:10/mile) and what it reveals about the system John's own comeback: from zero to pre-super base via run-walk About John Starrett: online marathon coach with a track record in sub-3 and sub-2:30, known for his emphasis on consistency, progression, and structure over "old school" hard training and exhausting VO2max sessions.
S1 · E11
May 29 · 1 hr 8 min
Run Free: The Nervous System Approach to Injury-Free Running — with Lawrence van Lingen
Lawrence van Lingen is a sports chiropractor and movement specialist. Described by Triathlete Magazine as the genius of running, he has over 25 years of experience working with world-class athletes including Jan Frodeno, Taylor Knibb, and Flora Duffy.In this episode we talk about why most running injuries keep coming back, what fascia actually is and why it matters, and how your nervous system shapes the way you move. We cover head position, screens and posture, backward walking, the flow rope, skipping, crawling patterns — and why running should feel like freedom, not a checklist of cues.This is one of those conversations that flows naturally between two people who genuinely geek out on the same things — it goes deep and wide, Lawrence thinks out loud, makes connections you don't expect, and follows the thread wherever it leads. I loved every minute of it.What we cover:* Why injury patterns are so hard to break — and the nervous system's role* What fascia is and why it's been overlooked for so long* Why running injury rates haven't improved in 40 years* Screens, posture, and the modern movement crisis* Head position and why it changes everything downstream* The flow rope — what it does and how Lawrence discovered it with Jan Frodeno* Crawling patterns — the foundation before everything else* Backward walking — why Jan Frodeno used it and how to do it* Skipping and the happy hip hack* Why running should be felt, not thoughtLawrence's exercises — watch before you listen:* Crawling patterns: https://www.youtube.com/watch?v=R6X_jt62zc0* Flow rope: https://youtu.be/5QqiDMrMSzs?si=8zQCkiZ6HmIdeAIq* Backward walking: https://www.youtube.com/watch?v=qNcwOix9Uac* Breath: https://www.youtube.com/watch?v=jQQKLLak0bU* Head posture / Ball on Head: https://www.youtube.com/watch?v=QKEXzZSReqsLinks & resources:* Lawrence van Lingen: http://lawrencevanlingen.com* YouTube: Lawrence van Lingen* Instagram: @lawrencevanlingen* Book a free 30-minute coaching call with Joost: https://www.cal.eu/pacebuddies/freecall* Pace Buddies: http://pacebuddies.com
S1 · E10
May 22 · 44 min
Marathon-Specific Training: How to Peak at Race Day — with John Starrett
John Starrett is an experienced endurance coach with over 40 years in the sport. He has coached more than 900 runners to a sub-3 hour marathon and has guided male and female athletes to the US Olympic Marathon Trials. He is also known as The Stable Master. This is John's second appearance on The Aerobic Edge. In our first episode we covered aerobic base building and bridge training. In this episode we go deeper into the final piece of the puzzle: the marathon-specific block. John walks through his complete 11-12 week marathon block in detail — from the first long run all the way to race week. We cover why most runners train the wrong paces in a marathon block, why racing a half marathon four weeks out is a bad idea, how to use the lactate shunt session in your taper, and what the key sign is that your athlete is ready to race. John also makes a personal announcement: at 59 years old — after years off from running — he is going to attempt to run a marathon himself, starting from scratch. And Joost is his coach. What we cover: The structure of an 11-12 week marathon-specific block Weekend long runs: how to build from easy pace to full marathon pace Why you should never race a half marathon four weeks out Midweek sessions: the support role in a marathon block The lactate shunt session and why it works 5K sessions in a marathon block — why they do more harm than good Taper structure: the overload principle and the 10-day rule How to handle heat, wind and bad weather during key sessions John's personal marathon attempt — and Joost as his coach Links & resources: Free coaching call with Joost: https://www.cal.eu/pacebuddies/freecall Pace Buddies: pacebuddies.com
S1 · E9
May 15 · 1 hr 5 min
The Aerobic Base Blueprint: What Zone 2 Really Means — with Scott Johnston
Scott Johnston is one of the most respected endurance coaches in the world. As founder of Evoke Endurance and co-author of Training for the Uphill Athlete, he has coached athletes across skiing, mountaineering, trail running and road running. In 2025, both the men's and women's UTMB champions — Tom Evans and Ruth Croft — were coached by Scott. In this episode we dig into the foundation of endurance performance: the aerobic base. Scott explains what zone 2 actually is, why percentage-based calculators don't work, how to find your personal aerobic threshold with a free at-home test, and why most runners are unknowingly training in the wrong zone. We also cover aerobic deficiency syndrome, the vacuum cleaner analogy for lactate, and why consistency beats every magic workout you'll ever find on the internet. If you're a recreational marathon runner who wants to train smarter, this episode is the place to start. What we cover: How Scott went from ski coach to world-class endurance coach What aerobic and anaerobic actually mean Why zone 2 is not a percentage of your max heart rate The heart rate drift test — free, simple, and personal Aerobic deficiency syndrome and how to fix it The vacuum cleaner analogy: lactate as fuel, not waste How long does building a real aerobic base actually take? Why consistency is the only secret that works Links & resources: Evoke Endurance — evokeendurance.com Aerobic Deficiency Syndrome (ADS): https://evokeendurance.com/resources/aerobic-deficiency-syndrome-ads/ Heart rate drift test & aerobic assessment: https://evokeendurance.com/resources/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/ Setting your heart rate zones: https://evokeendurance.com/resources/setting-your-hear-rate-zones/ Book a free coaching call with Joost: https://www.cal.eu/pacebuddies/freecall Pace Buddies — pacebuddies.com
S1 · E5
May 7 · 25 min
Bridge Training: The Missing Link Between Base and Peak Performance
In this episode, Joost sits down again with coach John Starrett to dive into one of the most overlooked phases in endurance training: bridge training. After building a strong aerobic base through the foundation, pre-super base, and super base phases, many runners jump too quickly into race-specific work. Bridge training fills that gap—safely introducing intensity, improving speed, and preparing the body for peak performance without increasing injury risk. This episode breaks down how to structure this critical phase and why it’s essential for long-term progress. What bridge training is and why it matters How to transition safely from base training to faster running The role of shorter recoveries and varied workouts How to improve lactate clearance and utilization Why most runners should avoid traditional 5K-style training How to balance endurance, speed, and injury prevention The importance of individualized coaching and feedback How to use races strategically to boost fitness and reduce injury risk 1. From Base to Performance Bridge training builds on the aerobic and structural gains from the super base phase. The goal is to make runners faster across multiple distances (5K to half marathon) before entering marathon-specific training. 2. Endurance Spine & Structural Runs Endurance Spine Runs: Tempo efforts based on sustainable effort (roughly 90-minute pace) Structural Runs: Longer, slightly slower tempo runs that build durability and reduce injury risk This alternating structure creates both strength and speed progression over a 5-week cycle. 3. Smarter Speed Work Instead of repetitive sessions, bridge training introduces variety: Cut-down workouts (progressing from slower to faster paces) Pyramid sessions Broken tempos Lactate-focused workouts These sessions improve efficiency without overwhelming the body. 4. Lactate as Fuel You’ll learn how specific sessions train the body to reuse lactate as energy, improving endurance and delaying fatigue—key for both shorter races and the marathon. 5. The “B Workout” Principle Workouts should feel controlled—not all-out. If you finish a session feeling like you could do more, you’re training correctly. Constant maximal efforts lead to injury and stagnation. 6. Why Most Runners Train Too Hard Many recreational runners follow elite-style interval sessions (like 8×1000m), which are often too intense and increase injury risk. Bridge training offers a safer, more effective alternative. 7. Racing as a Training Tool Strategically placed races every 6–8 weeks: Provide performance benchmarks Act as high-quality training stimuli Reduce injury risk through built-in taper and recovery Bridge training is where real performance gains start to happen Variety and progression are more important than intensity alone Endurance remains critical—even when focusing on speed Training must be individualized, not copied from templates Consistency and injury prevention always come first In the next interview, Joost and John will break down marathon-specific training—how to convert this fitness into race-day performance. Have questions about your training or want help applying this approach? Connect Joost (Host) Instagram: https://instagram.com/pace.buddies Website: https://pacebuddies.com Book a free 30min discovery call John Starrett Instagram: https://instagram.com/stazzas_stable Website: https://stazzasstable.com/
S1 · E7
April 30 · 57 min
Metabolic Flexibility for Runners: Top Tips from Mikki Williden
Most runners assume that logging more miles automatically makes them better fat burners. The science says otherwise. In this episode, Joost sits down with New Zealand-based sports dietitian and researcher Mikki Williden (PhD, public health) to unpack one of the most misunderstood topics in endurance sports: metabolic flexibility. Mikki has a 2:55 marathon PB, has raced the Boston Marathon, the Southern Lakes Ultra, and the Grand to Grand Ultra — and she's spent 15+ years working with athletes on exactly this. What you'll learn: Why diet — not training volume — is the #1 driver of fat oxidation The difference between low-carb and ketogenic for endurance athletes How to time carbohydrates across your training week for better metabolic flexibility What the research by Dr. Prins, Noakes & Kutnick on 10g of carbs/hour means for your race fueling What "brain bonking" actually is — and how a small amount of glucose prevents it Why endurance athletes need more protein than they think (and how to get it in) How to lose body fat without wrecking your training Electrolytes on low-carb: why sodium needs spike and what to do about it Key takeaway: Metabolic flexibility isn't about going keto. It's about shifting your daily diet to train your body to access fat at low intensities — so you can spare carbohydrates for when it really counts. About Mikki Williden:Mikki is a registered sports dietitian and PhD researcher based in New Zealand. She hosts the podcast Mikkipedia, where she interviews researchers and practitioners on nutrition, performance, and metabolic health. Find her at mikkiwilliden.com or on Instagram @mikkiwilliden. Free coaching call:Want to apply these principles to your own marathon training? Book a free call with Joost at cal.eu/pacebuddies/freecall.
April 23 · 16 min
The Minimal Strength Routine for Runners
Most runners either skip strength training or do it completely wrong. In this episode, Joost breaks down how just 5 to 10 minutes a day makes you a stronger, more durable runner — no gym, no heavy weights. Just a minimalist routine that improves your running economy without sabotaging your recovery. Why heavy lifting can actually slow down your running adaptation What gluteal amnesia is and how to fix it The 5 pillars of the minimal strength routine How to fit it all into your daily schedule — without losing extra time 1. Glute Activation & Myrtl Routine Pick 3 exercises from the Myrtl routine or the bodyweight routine to wake up your glutes before every run. Three sets of eight reps is all it takes. The full Myrtl routine can be done after your run or during TV time. 🎥 Bodyweight Glute Activation – watch here🎥 Myrtl Routine – watch here 2. Lunge Matrix (before your run, ~3 min) Runners move in one plane — forward. The lunge matrix trains all directions, keeping you strong and injury-free. Start with 3–4 reps per direction and add one rep each week, as long as you have no niggles. 🎥 Lunge Matrix – watch here Note: if you have knee issues, skip this pillar and build back in gradually. 3. Hill Blasts (weekly) 8-second hill sprints with 2:30 walking recovery. Improves your running economy and fires up muscles you've never used before. Some muscle soreness after your first sessions is a good sign — it means it's working. 🎥 Hill Blasts explained – listen to the previous episode 4. Active Isolated Stretching (AIS) (after your run) Not static stretching — assisted stretching using a rope or towel. Genuinely improves your range of motion, which is essential for an efficient stride. Only do this when your muscles are warm, after your run. 🎥 AIS Stretching Routine – watch here🎥 Calf, Lower Leg & Foot AIS Stretching – watch here 5. Single-Leg Balance While Brushing Your Teeth Stand on one leg with your eyes closed — 10 seconds right, then left. Keep alternating until you're done brushing. No extra time required, but incredibly effective for ankle strength and proprioception. This is the exact exercise physios prescribe after ankle sprains. You don't need to be incredibly strong to run a marathon. You need to be durable and efficient. Your body has to handle 50,000 steps without breaking down — and that comes from awakening the right muscles, not building bigger ones. The question isn't how much you can lift. It's whether your glutes are firing, your pelvis is stable, your hips have full range of motion, and your ankles are strong enough to support an efficient stride. This routine addresses all of that in under 10 minutes a day. 🌐 Full routine with video links: pacebuddies.com 🎥 Bodyweight Glute Activation: youtube.com/watch?v=85B1dfmgxrg 🎥 Myrtl Routine: youtube.com/watch?v=hX7Url8Pz0w 🎥 Lunge Matrix: youtube.com/watch?v=GJo7_MiRLkU 🎥 Hill Blasts (previous episode): youtube.com/watch?v=ezJZjXDAwak 🎥 AIS Stretching: youtube.com/watch?v=R1gk_tHVxn4 🎥 Calf, Lower Leg & Foot AIS: youtube.com/watch?v=LxXLYQcBpWs Injuries or niggles? See a physio. Want to add weights? Work with a personal trainer who understands that your strength routine must support your running — not compete with it. Show Notes – The Minimal Strength Routine for RunnersWhat This Episode Is AboutWhat You'll LearnThe 5 PillarsYour Daily ScheduleMomentWhatBefore your runGlute activation (3 exercises from Myrtl) + Lunge matrix (~5 min)After your runAIS stretching + Myrtl routine (~10 min)Every eveningSingle-leg balance while brushing teeth (0 extra min)WeeklyHill Blasts sessionWhy This WorksLinks & Resources

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