Dose of Benny

Benny Matthews
  • 0.0 (0)
  • Running
  • Updated Weekly

Most runners are told to pick a lane — run more, lift less, specialise earlier. This podcast explores the intersection of strength, endurance, and everyday life through the lens of ultrarunning, lifting, coaching, and personal experience. Hosted by Ben Matthews, expect training theory, race prep, mindset, recovery, and honest conversations about chasing big goals while balancing work, family, and life outside of training. Not elite. Not perfect. Just the pursuit of ultra.

  1. 5h ago ·  Bonus

    Should You Use Lactate Gels? UTMB Qualification & the Future of Running Shoes | #23

    My race calendar is winding down, but October has given me plenty to think about. I start with two stories close to home: my wife, Mahli’s month-long step challenge and a client whose trail marathon lead-up went completely off plan. It left me asking "what are we capable of when training and race day don’t look the way we expected?" Then there are lactate gels. They’re starting to appear in endurance sport, and I found a study that made me wonder whether they could have a place in ultrarunning. But there’s a catch in how the research was done. Plus, a question about longer races that I can’t stop thinking about. I unpack the idea, the unknowns and the experiment I’m tempted to try myself. I also get into the adidas super shoes making headlines after Berlin, plus a shoe concept that could change how it feels during a race. How far could shoe technology go before we have to rethink what belongs on a start line? And with UTMB changing its qualification route while details for age-group runners are still to come, I ask what this could mean for the people who help make the sport what it is. Unsure why you're not getting the result you want out of training? Take my 5min Training Bottleneck Quiz Get in touch: Instagram: Email: benny@doseofbenny.com Lactate study discussed: ⁠https://pubmed.ncbi.nlm.nih.gov/42684798/⁠ CHAPTERS 00:00 — October training and what’s next 01:52 — Marlee’s step challenge and a month of running 04:30 — Tim’s race after a difficult lead-up 06:34 — What a tough race can still teach you 08:44 — Training Bottleneck Quiz 09:42 — Why I’m curious about lactate gels 10:47 — Carbohydrate gels and the idea behind lactate fuel 12:40 — The study that caught my attention 16:44 — Why an infusion study can’t answer the gel question 18:41 — How I’d experiment with lactate gels 20:20 — UTMB qualification and age-group runners 23:33 — The growing cost and commitment of competing 27:01 — Marathon racing shoes and brand influence 28:14 — Could shoe stiffness change mid-race? 32:45 — Why the fundamentals still win 34:41 — What’s coming next week

  2. 4d ago

    39 Ironmans, Ultraman World Record & Tarawera 100 Champion | Simon Cochrane #22

    Simon Cochrane has built one hell of an endurance résumé. But what stood out to me in this conversation wasn’t the size of the achievements — it was how simple Simon makes the process sound. After 15+ years in endurance sport, Simon has developed an incredible ability to understand what his body can handle, when to push, when to back off, and how to keep stacking productive training year after year. This ended up being a proper coach-to-coach conversation about building an enormous aerobic engine without obsessing over run mileage, learning through failure, fueling huge training loads, staying composed when races get ugly, and why the fundamentals still outperform most of the shiny stuff we get sold. Simon’s a great example of what can happen when you stay curious, train consistently and give yourself enough years to find out what you’re actually capable of. TRAINING BOTTLENECK QUIZTake the 5-minute Training Bottleneck Quiz GET IN TOUCHInstagram — @bennymatthews.coachEmail — benny@doseofbenny.com FOLLOW SIMONSimon Cochrane — @cochranesimonAthletic Peak — @athletic.peakAthletic Peak Coaching CHAPTERS 00:00 — Introducing Simon Cochrane02:11 — Failure, experimentation & lessons from under-fueling10:20 — Building 20–35 hour training weeks14:06 — What exactly is an Ultraman?18:14 — Three Ultramans in six months19:44 — Making extreme training work around family22:03 — From strength coach to endurance coach31:23 — Cross-training, run volume & building durability35:00 — Increasing mileage without breaking down39:35 — Gut training & ultra fueling43:26 — The mindset required to race for 24 hours49:08 — Longevity & still getting faster at 4253:19 — Pacing with maturity56:50 — From Ironman to trails, UTMB & Tarawera60:32 — Why the fundamentals beat the shiny stuff63:12 — Coaching in the age of apps & AI67:08 — When extraordinary endurance becomes “normal”68:57 — Who motivates Simon?

  3. Sep 21

    Recover While Running Fast, Get Strong Without Wrecking Your Runs & Ultra’s Identity Problem | #21

    A bit of everything in this week's solo episode. First, I unpack my first proper “dad injury” while kicking a ball with my son and how I adjusted my running around it. That leads into one of my favourite sessions at the moment. I break down the thinking behind using faster running after a hard climbing for lactate oxidation, and why it could have a really useful application for trail and ultra runners. Then we get into strength training. I explain why I still favour heavy, low-volume lifting with my runners, why heavy doesn't automatically mean high fatigue, the importance of actually resting between sets, and how I think runners can get more out of the gym without compromising their running. Finally, Olympic cross-country skiing champion Jessie Diggins' 100-mile debut gets me thinking about a conversation I see constantly in ultrarunning: what would happen if athletes from “bigger” endurance sports came across to trails? Rather than dismissing the athletes already at the top of our sport, maybe we need to better appreciate the specific skills that make someone exceptional at each format. Find your training bottleneck:5min Training Bottleneck Quiz Get in touch:Instagram Email Chapters 00:00 — Intro02:24 — 5min Training Bottleneck Quiz03:22 — My First “Dad Injury”06:39 — Adjusting Training Around the Femoral Nerve07:11 — The Hill Workout I’m Loving09:22 — Why Run Steady After Hills?10:56 — Why I Prescribe Heavy Strength Training12:29 — Strength Training Should Look More Like Strides13:15 — Strength Is a Skill15:43 — What Heavy Lifting Gives Runners18:16 — Why Runners Avoid the Gym21:08 — Stop Turning Strength Into Cardio23:45 — How Heavy Should Runners Lift?25:48 — A Simple Strength Session for Runners27:23 — Jessie Diggins' 100-Mile Debut28:25 — Is Ultrarunning Taken Seriously?30:03 — “What If the Best Athletes Came to Ultras?”32:19 — Different Sports Reward Different Skills35:20 — Why I Want More Great Athletes in Trail Running37:00 — Final Thoughts

  4. Sep 14

    Mont Blanc Super Loop: When Plan "A" Falls Apart | #20 - Jake Catterall

    Jake Catterall is drawn to endurance challenges that most people wouldn’t even think to attempt. He’s run the length of Europe from Norway to Spain, crossed the Alps via the Via Alpina, created his own route through Morocco and taken on multi-day endurance projects across multiple disciplines. But the Mont Blanc Super Loop wasn’t even supposed to happen. Jake arrived in the Alps attempting to climb all of its 4,000m peaks. After just a few days, worsening conditions and dangerous rockfall forced him to make the call to abandon the expedition. Five days later, his crew chief made a ridiculous suggestion: Why not do all eight UTMB Mont-Blanc courses instead? Jake said yes. The result was the Mont Blanc Super Loop — nearly 900km, 61,000m of elevation gain and 12.5 days moving around the Mont Blanc landscape. In this episode we unpack: • How the Super Loop came together in just five days • Jake’s unusually low-volume approach to ultra training • Why he obsesses over the 10km • His approach to running economy and technical descending • How he fuels multi-day endurance efforts • The mental side of spending almost two weeks running alone through the mountains A fascinating conversation with someone who seems wired to find out exactly where his limits are. Follow Jake's adventures: @jakecatterall Unsure why you're not getting the result you want out of training? Take my 5-minute Training Bottleneck Quiz Get in touch:InstagramEmail: benny@doseofbenny.com Chapters: 00:00 – Intro: The Mont Blanc Super Loop 01:28 – Jake’s endurance background & world records 05:14 – From overworking to extreme endurance 07:33 – Fueling multi-day efforts & why he moved away from gels 11:11 – The failed Alpine expedition that led to the Super Loop 17:53 – Risk, decision-making & learning when to stop 21:55 – Planning the Super Loop in just five days 26:57 – Jake’s low-volume approach to ultra training 30:24 – Why he obsesses over the 10km & running economy 35:01 – Mental toughness, recovery & lessons from early ultras 40:03 – Technical terrain & becoming a fearless descender 47:42 – Breaking down 900km, 61,000m vert & 12.5 days 50:18 – Heat, fatigue, calories & the mental rollercoaster 57:01 – Running alone, music & managing your state 1:03:33 – UTMB culture, Chamonix & the final stages 1:09:25 – The biggest lesson from the Super Loop

  5. Sep 10 ·  Bonus

    From 100 Miles to 5K Speed: What I've Changed in Training | BONUS EP #19

    After spending most of the year preparing for 100-mile races, my training has taken a pretty drastic turn. I’ve pulled my running volume back, started focusing heavily on 5K and 10K speed again, increased my strength training and experimented with different ways to develop fitness without simply adding more mileage. In this bonus solo episode, I break down what’s currently working in my own training before getting into some of the latest stories from the ultra-running world. I cover: • Why I deliberately let my top-end speed decline during 100-mile prep • Dropping running volume while increasing speed work • Going from one dedicated strength session to three per week • Pairing speed sessions and heavy lifting on the same day • Why I’ve changed my mind on incline treadmill running • Using heat training to increase cardiovascular stress without running faster • The changes I’ve already seen in my Zone 2 pace Plus: Some latest stories in the ultra world that have caught my attention Unsure why you're not getting the result you want out of training? Take my 5min Training Bottleneck Quiz Get in touch: Instagram Email: benny@doseofbenny.com Follow Meg Eckert & Caine Eckstein Chapters:00:00: A Different Kind of Dose of Benny Episode 02:08: From 100-Mile Training Back to 5K & 10K Speed 05:15: Lifting Three Times a Week Again 10:02: Combining Speed & Heavy Strength on Double Days 13:48: Why I Changed My Mind on Incline Treadmills 16:28: Experimenting With Heat Training 21:27: Meg Eckert Runs 1,024km in Six Days 24:12: Women in Backyard Ultras & Melbourne Front Yard 27:52: Caine Eckstein: From Ironman Legend to Gold Coast–Sydney 32:23: Strength, Longevity & Staying Curious

  6. Sep 7

    He Was Scared to Run 5km. Now He’s a 100-Mile Finisher | #18 - Jason Menzies

    Jason and I properly met on the start line of the Scenic Rim 100 — a brutal 100-mile race through South East Queensland that would become his first attempt at the distance. But Jason’s path to that start line had another layer. Three years earlier, just as he was getting into running, he was diagnosed with Type 1 diabetes. Suddenly running wasn’t as simple as heading out the door. Insulin, blood glucose, fuelling and the very real risk of a hypo all had to be considered. Rather than allowing the diagnosis to take running away from him, Jason used it as a reason to keep pushing. In this episode we unpack how he rebuilt his confidence, progressed from 50km to 100km and eventually 100 miles — while still learning how his body responds to diabetes throughout training and racing. Then we get properly stuck into Scenic Rim. A CGM that stopped working early in the race, blood glucose dropping dangerously low, running out of water, stomach issues, completing roughly 85% of the race alone and eventually reaching the Loop of Doom genuinely considering whether it was time to pull the pin. Sometimes all it takes is pumpkin soup and a few good volunteers to completely change a race. We also chat about the training that got him there, what he’d change next time, why Type 1 diabetes may have actually become part of what drives him towards harder challenges, and why he’s already signed up for his first Backyard Ultra. A great conversation about ultrarunning, problem solving and refusing to let circumstances decide what you’re capable of. Follow Jason on Instagram: @my_t1d_adventure Unsure why you're not getting the result you want out of training? Take my ⁠5min Training Bottleneck Quiz⁠ Get in touch:⁠Instagram Email: benny@doseofbenny.com CHAPTERS 00:00 – Meeting Jason at the Scenic Rim 10001:18 – Recovering from his first 100-miler03:05 – From hating running to his first half marathon03:51 – Being diagnosed with Type 1 diabetes05:34 – Insulin, hypos & losing confidence to run07:05 – Rebuilding confidence through running09:54 – Managing Type 1 diabetes while training13:02 – CGMs, insulin pumps & learning his body15:29 – The fear of hypos & accidentally under-fuelling17:48 – The road from 50km to the Scenic Rim 10022:28 – CGM failure & early blood glucose problems24:27 – Running out of water, gut issues & self-crewing27:58 – Running 85% of the race alone33:55 – 120km weeks, vert & strength training36:35 – Using Type 1 diabetes as fuel to push further38:16 – The Loop of Doom & seriously considering quitting40:13 – The pumpkin soup that changed the race45:03 – Letting his first 100-mile finish sink in49:09 – Why a Backyard Ultra is next54:42 – Is Larapinta 200+ km on the cards?57:00 – Training around working away as a geologist59:19 – Jason’s message to others with chronic illness

  7. Aug 31

    Does Strength Training Improve Uphill Running? | #17

    In this solo episode of Dose of Benny, I unpack a few things that have been on my mind across training, research and the direction ultrarunning is heading. First, why you don’t need to have another race lined up the moment you cross a finish line. We talk about off-seasons, reducing volume when intensity increases, reconnecting with why you run, and the danger of letting external validation dictate what comes next. Then I dive into a study looking at resistance training, uphill running and running economy. The runners got substantially stronger — but their uphill running economy didn’t improve. I break down the study design, where I think it fell short, and what I’d actually prioritise if improving uphill performance was the goal. Finally, a bit of a rant about the growth of ultrarunning. From Western States and Badwater to Last Soul Ultra and Project 168, does better coverage and more money take away from the authenticity of the sport? Or is professionalisation exactly what we need if we want ultrarunning to grow? Plus: could Backyard Ultra actually work at the Olympics? Unsure why you're not getting the result you want? Take my ⁠5min Training Bottleneck Quiz Get in touch: Instagram Email: benny@doseofbenny.com CHAPTERS00:00 Intro & Project 168 update01:48 You don’t always need another race on the calendar03:01 Why you can’t keep adding intensity on top of ultra volume05:32 Reassessing your relationship with running06:17 “What’s next?” — internal vs external motivation09:18 Research: Does strength training improve uphill running?11:18 The major problems with the study design13:34 They got stronger — so why didn’t running economy improve?16:47 What actually improves uphill running performance?20:29 The Runner’s Archetype Quiz21:17 Is ultrarunning becoming too professional?22:45 Last Soul Ultra, Project 168 & high-production coverage24:39 Tribalism within the ultrarunning community26:18 The downside of bigger races28:06 Why I want ultrarunning to keep growing28:37 Should Backyard Ultra be in the Olympics?29:40 Growing ultrarunning in Australia & New Zealand31:05 Final thoughts

  8. Aug 24

    The 2:33 Marathoner Who Won't Be Pigeonholed | #016 Dan Camac

    Dan has run 93 yards in the Backyard Ultra format. That's 623km, just under four days on roughly two hours of sleep. He also runs a 2:33 marathon. That diversity created a real intrigue to delve into what is the desire or reason to push both? He's quick enough to race a 5K on a Saturday, durable enough to pull on the Australian singlet at the Satellite Champs in October.We opened with Phil Gore's Project 168 — the solo seven-day attempt that won't count for anything official and why Dan reckons that's exactly the point.From there we got into the stuff very few people experience in running. The five hours between midnight and 5am where every single one of Dan's backyards has ended. The caffeine call he's changing for night one. The piece of paper his crew carries with the exact words to say to him when he wants out.He also walked away from a 14-year trade a days before we recorded, and he's building a coaching practice on effort over pace on the side. We covered where AI genuinely falls short for runners, why he'd rather teach a client to coach themselves, and the road racing detour that might take him under 2:20.Follow Dan: https://www.instagram.com/camac_attack/Reach out:Coaching inquiries ⁠InstagramEmail: benny@doseofbenny.com Timestamps:00:00 Phil Gore's Project 168: does an unofficial record count?05:41 93 yards on two hours of sleep09:20 Why the backyard community shares everything11:45 Fast and far: pacing a backyard as a 2:33 marathoner18:40 Hallucinations, the midnight wall, and how to not quit26:29 Quitting the trade after 14 years29:31 Effort over pace: Dan's coaching philosophy36:33 What AI can't do for a runner42:16 100 yards, a first win, and a sub-2:20 marathon51:46 Satellite Champs predictions55:46 Backyard at the Olympics and life after Laz1:02:31 Where to find Dan

See All (23)

About

Most runners are told to pick a lane — run more, lift less, specialise earlier. This podcast explores the intersection of strength, endurance, and everyday life through the lens of ultrarunning, lifting, coaching, and personal experience. Hosted by Ben Matthews, expect training theory, race prep, mindset, recovery, and honest conversations about chasing big goals while balancing work, family, and life outside of training. Not elite. Not perfect. Just the pursuit of ultra.

Information

  • Creator
    Benny Matthews
  • Years Active
    2026
  • Episodes
    23
  • Rating
    Explicit
  • Copyright
    © Benny Matthews
  • Show Website
    Dose of Benny

You Might Also Like