The Aerobic Edge

Joost Dekker
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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

  1. vor 4 Tagen

    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.

    1 Std. 22 Min.

  2. 26. Juni

    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 flexibilityThe 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 problemWhy most running injuries happen on the landing — not the push-off — and why this gets worse running downhillWhat "training age" means, and where beginners should actually start with strength workWhy you should evaluate your strength program by how you run, not how you compare to everyone else in the gymHow to train effectively at home with minimal equipment — adjustable dumbbells, bands, and a stability ballWhy understanding the "why" behind each exercise matters more than mindlessly following a listStaying strong in the final third of a race, when posture and form start to break downStrength, mobility, and quality of life as we age — and why your daily choices today shape your final decadeWhether 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 MondayInstagram: ecfit_strength 🎧 The Aerobic Edge PodcastHosted 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

    55 Min.

  3. 19. Juni

    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 LAURSENA 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 energyMitochondria: why endurance training grows them, and why fat is the clean fuelThe heart as a muscle — stroke volume and why running starts to feel easierWhy "no pain, no gain" is the number-one endurance mistakeConsistency over heroics: the most important session is the next oneBuilding the aerobic base first (Paul's fat-burning study with Stephen Seiler)MAF and low-heart-rate training, with a nod to Phil MaffetoneNutrition as a lever: insulin, whole foods, and the simple PFC ruleWhen to add HIIT, and how it recruits fast-twitch fibresThe neuromuscular system and Dr. Marius Bakken's Norwegian MethodWhat adaptation is and when it happens: sleep, recovery and nutritionReading your body's data: wearables, RPE, feel and HRVUnderstanding HRV: 7-day vs 60-day averages and overtraining riskKEY TAKEAWAYS Fat is your clean fuel — aerobic training teaches your body to burn it efficientlyPatience beats punishment — build the base before adding intensityRecovery is training — prioritise sleep, then whole-food nutritionListen to the trend, not the day — use HRV to adjust before stress builds LINKSPaul Laursen: https://www.paullaursen.comHIIT Science: https://www.hiitscience.comAthletica: https://www.athletica.ai MENTIONEDScience and Application of High-Intensity Interval Training — Laursen & BuchheitLore of Running (5th edition, with Tim Noakes)The Norwegian Method Applied — Dr. Marius Bakken PACE BUDDIESWebsite: https://pacebuddies.comBook 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.

    1 Std. 4 Min.

  4. 12. Juni

    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 workoutsTemporal flow & fatigue resistance: the science beyond lactic acid and H ionsThe 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 conditionsRace tactics: stay slightly off pace until 32K, then make your move in the final 10KBridge training: the difference between a sub-4 and a sub-3 runnerDisguised marathon pace: endurance spine runs vs. structural runs (80' & 90' tempos)Lactate tickles & blend workouts: safely touching 5K/10K pace without injuryA look at his Olympic athlete (18 miles at 5:10/mile) and what it reveals about the systemJohn's own comeback: from zero to pre-super base via run-walkAbout 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.

    39 Min.

  5. 29. Mai

    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

    1 Std. 8 Min.

  6. 22. Mai

    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 blockWeekend long runs: how to build from easy pace to full marathon paceWhy you should never race a half marathon four weeks outMidweek sessions: the support role in a marathon blockThe lactate shunt session and why it works5K sessions in a marathon block — why they do more harm than goodTaper structure: the overload principle and the 10-day ruleHow to handle heat, wind and bad weather during key sessionsJohn's personal marathon attempt — and Joost as his coachLinks & resources: Free coaching call with Joost: https://www.cal.eu/pacebuddies/freecallPace Buddies: pacebuddies.com

    45 Min.

  7. 15. Mai

    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 coachWhat aerobic and anaerobic actually meanWhy zone 2 is not a percentage of your max heart rateThe heart rate drift test — free, simple, and personalAerobic deficiency syndrome and how to fix itThe vacuum cleaner analogy: lactate as fuel, not wasteHow long does building a real aerobic base actually take?Why consistency is the only secret that worksLinks & 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

    1 Std. 5 Min.

  8. 7. Mai

    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 mattersHow to transition safely from base training to faster runningThe role of shorter recoveries and varied workoutsHow to improve lactate clearance and utilizationWhy most runners should avoid traditional 5K-style trainingHow to balance endurance, speed, and injury preventionThe importance of individualized coaching and feedbackHow to use races strategically to boost fitness and reduce injury risk1. From Base to PerformanceBridge 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 riskThis alternating structure creates both strength and speed progression over a 5-week cycle. 3. Smarter Speed WorkInstead of repetitive sessions, bridge training introduces variety: Cut-down workouts (progressing from slower to faster paces)Pyramid sessionsBroken temposLactate-focused workoutsThese sessions improve efficiency without overwhelming the body. 4. Lactate as FuelYou’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” PrincipleWorkouts 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 HardMany 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 ToolStrategically placed races every 6–8 weeks: Provide performance benchmarksAct as high-quality training stimuliReduce injury risk through built-in taper and recoveryBridge training is where real performance gains start to happenVariety and progression are more important than intensity aloneEndurance remains critical—even when focusing on speedTraining must be individualized, not copied from templatesConsistency and injury prevention always come firstIn 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.buddiesWebsite: https://pacebuddies.com Book a free 30min discovery call John StarrettInstagram: https://instagram.com/stazzas_stableWebsite: https://stazzasstable.com/

    25 Min.
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Info

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

Informationen

  • Erstellt von
    Joost Dekker
  • Jahre aktiv
    2026
  • Folgen
    15
  • Bewertung
    Unbedenklich
  • Copyright
    © Joost Dekker
  • Sendungswebsite
    The Aerobic Edge

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