Exercise Matters

Exercise Matters Podcast
  • 4.4 (8)
  • FITNESS
  • UPDATED WEEKLY

Exercise Matters is your go-to podcast for evidence-based insights into training, exercise, and performance. Hosted by sports physiotherapists Randall Cooper and Mick Hughes, we break down the science behind strength, injury prevention, and athletic success. Whether you're an athlete, coach, or health professional, tune in for myth-busting and practical strategies to level up your game. Train smarter. Exercise better. Perform stronger.

  1. 2 DAYS AGO

    Foot Strike in Running with Irene Davis

    Summary In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes delve into the intricacies of running mechanics, particularly focusing on foot strike patterns. They discuss common misconceptions about heel striking versus forefoot striking, emphasising that while many runners naturally heel strike, this does not inherently lead to injuries. The conversation highlights insights from Professor Irene Davis, a leading expert in running biomechanics, who explains the impact of different foot strike patterns on injury risk and performance. The hosts also touch on the importance of gradual adaptation when transitioning between different running styles and the role of footwear in this process. Throughout the episode, Randall and Mick share their personal experiences with running, including the challenges of changing foot-strike patterns and the importance of understanding one’s biomechanics. They stress that while some runners may benefit from shifting to a forefoot strike, it is crucial to approach such changes carefully to avoid injury. The episode wraps up with practical advice for runners and clinicians alike, encouraging a thoughtful approach to running mechanics and injury prevention. Takeaways 'Running is an activity that many people do, but the mechanics can vary significantly.' 'Most people naturally adopt a heel strike pattern, especially in long-distance running.' 'Transitioning to a forefoot strike requires careful adaptation to avoid injuries.' 'Ground contact time is a critical factor in injury risk.' 'It's essential to progress slowly when changing running styles or footwear.' Chapters 00:00 Introduction to Exercise Matters 01:00 Recap of Previous Episode and Personal Running Experiences 04:01 Introduction to Foot Strike Patterns 09:46 Insights from Professor Irene Davis 18:11 The Commonality of Heel Striking in Long-Distance Running 27:15 Ground Contact Time and Injury Risk 36:58 The Role of Footwear in Running Mechanics 42:13 Practical Advice for Runners and Clinicians Instagram@exercise_matters

    52 min

  2. 28 JAN

    Food First Performance Nutrition with Lisa Middleton

    Summary: In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes discuss the importance of a food-first approach to performance nutrition with guest Lisa Middleton, a seasoned sports dietitian. They explore the benefits of obtaining nutrients from whole foods before considering supplements, emphasising planning and consistency in dietary habits. The conversation also touches on the roles of supplements like creatine and vitamin D, as well as the significance of personalised nutrition strategies for athletes. Takeaways: Prioritise whole foods for nutrients before supplements. Supplements offer marginal gains compared to food and training. Most athletes don't need supplements if diet is adequate. Only a few supplements have strong evidence of benefits. Medical supplements should be evidence-driven. Food-first is a risk management strategy for athletes. Plan meals to ensure nutritional needs are met. Creatine and vitamin D may require supplementation in specific cases. Personalised nutrition strategies enhance performance. Consistency in diet beats perfection. Chapters: 00:00:00 Introduction to Food-First Nutrition 00:00:00 The Role of Supplements 00:00:00 Planning and Consistency in Diet 00:00:00 Personalised Nutrition Strategies 00:00:01 Conclusion and Key Takeaways Instagram@exercise_matters

    46 min

  3. 24/12/2025

    Specificity of Strength: When to Choose Free Weights or Machines

    Summary In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes discuss the ongoing debate between free weights and machines in resistance training. They explore the myths surrounding both methods, the importance of evidence-based practices, and the role of resistance training in different populations, particularly older adults. The conversation emphasises the need for personalised training approaches and the significance of consistency in achieving fitness goals. Takeaways Free weights and machines both have their benefits. Safety is a key consideration in choosing training methods. Older adults can significantly benefit from machine-based training. Consistency in training is crucial for strength and hypertrophy. Understanding the basics of resistance training is essential. Myths about free weights being superior are challenged by evidence. Training should be tailored to individual goals and needs. Both methods can lead to significant strength gains. Embracing a mix of training methods can be beneficial. The conversation highlights the importance of evidence-based discussions in fitness. Chapters 00:00 Introduction and Holiday Greetings 02:50 The Importance of Resistance Training 05:31 Free Weights vs. Machine Weights 08:07 Understanding Resistance Training Basics 10:55 Common Myths in Resistance Training 13:35 Evidence on Strength and Hypertrophy 16:08 The Role of Machines in Older Adults 18:53 Gender Differences in Resistance Training 21:33 Practical Recommendations for Resistance Training 24:27 Wrapping Up and Key Takeaways Instagram@exercise_matters

    37 min

  4. 17/12/2025

    Heat Training & Performance with Chris Minson

    Summary In this episode, Randall Cooper and Mick Hughes discuss heat training and performance with guest Chris Minson, a professor of human physiology. They explore the benefits and challenges of heat training, its physiological impacts, and how it can be used as a training aid. The conversation covers various heat-training methods, including saunas and hot-water immersion, and their effects on cardiovascular health and athletic performance. Chris Minson shares insights from his research and experience with athletes, emphasising the importance of balancing heat training with other training methods and recovery strategies. Heat training can enhance cardiovascular function and thermoregulation. Saunas and hot-water immersion are common methods of heat acclimation. Heat training should be balanced with other training and recovery methods. Chris Minson emphasises the importance of individualised training approaches. Heat training can benefit both athletes and non-athletes. The physiological benefits of heat training include increased heart rate and cardiac output. Heat training can improve performance in hot conditions. Long-term heat exposure can lead to chronic adaptations. Heat training should be integrated carefully to avoid overtraining. Chris Minson shares insights from his work with professional athletes. 00:00:00 Introduction to Heat Training 00:00:00 Methods of Heat Training 00:00:00 Physiological Impacts 00:00:00 Balancing Heat and Recovery 00:00:01 Insights from Chris Minson Instagram@exercise_matters TakeawaysChapters

    49 min

  5. 10/12/2025

    Zone 2 vs HIIT with Dr Sebastian Sitko: How to Combine Low and High Intensity

    Summary In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes delve into the intricacies of Zone 2 training, discussing its benefits, challenges, and real-world applications. They explore the balance between high-intensity and low-intensity training, featuring insights from expert Sebastian Sitko. The conversation covers the importance of individualised training approaches and the role of Zone 2 in enhancing metabolic flexibility and endurance. Takeaways Zone 2 training enhances metabolic flexibility. High-intensity training should be limited to 2-3 sessions per week. Individualised training approaches are crucial for optimal results. Zone 2 is not a magic zone but offers substantial benefits. Balance between high and low-intensity training is key. Zone 2 training aids in fat metabolism and endurance. Polarised training can reduce fatigue compared to threshold training. Training load and genetics both play significant roles in performance. Success in training requires a spectrum of intensities. Listening to your body is essential for effective training. Chapters 00:00:02 Introduction and Sponsors 00:03:37 Zone 2 Training Overview 00:05:33 High vs. Low-Intensity Training 00:09:39 Polarised vs. Threshold Training 00:17:22 Individualised Training Approaches 00:27:26 Practical Applications and Takeaways Instagram @exercise_matters

    36 min

  6. 03/12/2025

    Zone 2 Training with Dr Sebastian Sitko: Aerobic Threshold, Lactate, and Engine Building

    Summary In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes delve into the intricacies of Zone 2 training, featuring special guest Dr. Sebastian Sitko, a leading expert in sports science. They explore the physiological benefits of Zone 2, its role in endurance sports, and how it can be integrated with high-intensity training. The discussion also touches on the importance of balancing exercise intensity and the mental resilience developed through long-duration training. Takeaways Zone 2 training is crucial for building endurance and improving mitochondrial function. Dr. Sebastian Sitko provides expert insights on the benefits of Zone 2 training. Balancing Zone 2 with high-intensity training can optimise performance. Zone 2 training enhances metabolic efficiency and lactate clearance. Mental resilience is developed through long-duration Zone 2 training. Zone 2 is often referred to as the 'fat-burning zone.' The talk test is a simple way to gauge if you're in Zone 2. Elite athletes spend about 80% of their training in Zone 2. Zone 2 training supports long-term structural and behavioural consistency. Understanding lactate and ventilatory thresholds is key to effective training. Chapters 00:00:02 Introduction to Zone 2 Training 00:01:05 Physiological Benefits of Zone 2 00:02:38 Balancing Zone 2 with High-Intensity Training 00:40:23 Mental Resilience and Long-Duration Training Instagram @exercise_matters

    46 min

  7. 26/11/2025

    Risk vs Reward in Training with Andrew Russell

    Summary In this episode of Exercise Matters, Randall Cooper and Mick Hughes discuss the balance of risk and reward in high-performance sports. They explore the importance of gradual training changes, the role of optimism and connectedness in training success, and share insights from high-performance manager Andrew Russell. The episode also features a remarkable story of athlete Seth O'Donnell's recovery journey, highlighting innovative approaches to training and injury management. Takeaways Gradual training changes are crucial to prevent injuries. Optimism and connectedness play a significant role in training success. Andrew Russell's insights on high-performance management are invaluable. Seth O'Donnell's recovery story showcases innovative training approaches. The acute-to-chronic workload ratio is key to managing athlete risk. High-performance sports require balancing risk and reward. Athletes often tread the line between risk and potential reward. Load management is essential in preventing overuse injuries. A supportive team is vital for an athlete's success. Understanding psychological limits is as important as physical ones. Chapters 00:00:01 Introduction and Sponsors 00:01:12 Life Updates and Training Protocols 00:03:40 Restart and Episode Overview 00:05:01 Discussion on Training and Risk Management 00:07:51 Insights from Andrew Russell 00:10:00 Balancing Risk and Reward 00:12:20 Load Management and Injury Prevention 00:20:14 Practical Applications and Case Studies 00:30:01 Psychological Aspects and Team Support 00:45:22 Seth O'Donnell's Recovery Story 00:53:46 Key Takeaways and Conclusion Instagram@exercise_matters

    49 min

  8. 18/11/2025

    Scrolling, Stress, and Sport with Stewart Cotterill

    Summary In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes discuss the impact of social media on athletic performance, mental health, and fitness. Mick shares his personal fitness journey, while Randall introduces research findings that highlight the adverse effects of social media use on training performance. They bring in expert insights from Professor Stuart Cotterall, who discusses the mental fatigue associated with social media and its implications for athletes. The conversation emphasises the need for strategies to manage social media use, particularly among younger athletes, and the importance of future research in this area. Takeaways Mick is enjoying his fitness journey and noticing improvements. Social media can hurt athletic performance. Research shows scrolling before training can hinder performance. Motivational videos are more beneficial than social media before workouts. Younger athletes are particularly vulnerable to the effects of social media use. Mental fatigue from social media can impact performance. Trolling and social comparison can demotivate athletes. Strategies are needed to manage social media use in sports. Professional athletes may have more support in managing their social media presence. Future research is needed better to understand the impact of social media on performance. Chapters 00:00 Introduction to Exercise Matters 00:58 Mick's Exercise Journey and High-Intensity Training 03:10 The Impact of Social Media on Exercise 05:35 Mental Health and Social Media Usage 07:41 Research Findings on Social Media and Athletic Performance 10:11 The Role of Coaches and Social Media Management 13:27 Understanding the Psychological Effects of Social Media 17:34 Mental Fatigue and Athletic Performance 21:14 Boredom and Social Media Usage 22:56 Differences Between Professional and Recreational Athletes 26:31 The Need for Further Research 31:55 Developing Healthy Social Media Habits 36:41 Conclusion and Key Takeaways Instagram@exercise_matters

    40 min
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4.4
out of 5
8 Ratings

About

Exercise Matters is your go-to podcast for evidence-based insights into training, exercise, and performance. Hosted by sports physiotherapists Randall Cooper and Mick Hughes, we break down the science behind strength, injury prevention, and athletic success. Whether you're an athlete, coach, or health professional, tune in for myth-busting and practical strategies to level up your game. Train smarter. Exercise better. Perform stronger.

Information

  • Creator
    Exercise Matters Podcast
  • Years Active
    2025 - 2026
  • Episodes
    37
  • Rating
    Clean
  • Copyright
    © Exercise Matters Podcast
  • Show Website
    Exercise Matters

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