The Distance Dr: In Practice

Kate Baldwin
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  • FITNESS

The Distance Dr: In Practice brings endurance research down to earth and into your actual training week.I’m Dr Kate Baldwin (physio + researcher + strength coach), and each episode I take a real performance or injury question and work through what the evidence says, what it doesn’t say, and how to apply it without turning your life into a spreadsheet. Expect science you can trust, practical sessions you can use, and honest conversations about the grey areas: strength training for runners and triathletes, tendon/overuse issues, load management, endurance performance, and what matters most when you’re trying to get fitter and stay on the road.

Episodes

  1. 3H AGO

    Ep 9: Stress Fracture Recovery: Fueling, Cross-Training & Return to Run (Part 2) | Updietitian

    Part 2 is all about what to do after a bone stress injury diagnosis and how to reduce the chance of it happening again. I’m joined again by sports dietitian Lauren Nash (Updietitian) to give a holistic, evidence-based approach that covers both sides of the equation: training load + fuelling. We discuss how management changes depending on pain, location, and injury grade, why some sites are treated much more conservatively (and may require repeat imaging), and why “non-impact” doesn’t automatically mean “safe” early on. We also unpack a common endurance athlete trap: replacing running with huge amounts of cycling, swimming, and gym work — and accidentally digging an energy deficit while the body is trying to heal. From the nutrition side, Lauren breaks down how to adjust intake during recovery without falling into under-fuelling, how to periodise nutrition to match training, and why blood tests and DEXA scans can be valuable tools in the bigger picture. We finish with practical, prevention-focused strategies: returning to running by building volume before speed, adding a bone-specific stimulus (short plyometric doses), addressing strength deficits (especially calves and hips), and sanity-checking the advice you absorb online.

    50 min

  2. 2D AGO

    8: Bone Stress Injuries: Why They “Come Out of Nowhere” (and What’s Really Going On)|w/ Up Dietitian

    Bone stress injuries are common in endurance athletes, and one of the most frustrating parts is that they often feel like they “came out of nowhere.” In Part 1 of this two-part series, I’m joined by sports dietitian Lauren Nash (Up Dietitian) to unpack what a bone stress injury actually is, why the terminology is confusing (even among experts), and why two athletes can run the “same program” yet have totally different outcomes. We cover the load side (quiet training changes, session density, too few true low-load days, and why it can feel Link to the Delphi Consensus Study: https://pubmed.ncbi.nlm.nih.gov/39638438/sudden), and the physiology side (low energy availability, REDs, menstrual dysfunction, and why you can be under-fuelling without losing weight). We also dig into overlooked contributors like diet culture, calcium intake, and gut conditions that can reduce nutrient absorption. In Part 2, we go practical: management, return-to-run, and how to reduce recurrence risk.

    39 min

  3. FEB 25

    Ep 7:Cycling Version! Can this 20min Strength Program Improve Cycling Performance?

    In this episode, I break down a study in competitive cyclists that tested whether adding 8 weeks of maximal strength training can improve cycling performance-relevant outcomes. The intervention was deliberately simple: half-squats, 4 sets of 4RM, three times per week, alongside normal endurance training. We cover the effects on cycling economy and work efficiency at 70% of VO₂max, and time to exhaustion at maximal aerobic power, as well as changes in maximal strength and rate of force development. I also discuss the mechanisms proposed by the authors, key limitations, and how to translate the protocol into a time-efficient strength session for real-world cyclists. Study link: https://pubmed.ncbi.nlm.nih.gov/19855311/

    25 min

  4. FEB 24

    Ep 6: Can a 20-Minute Strength Program Improve Running Performance?

    This episode breaks down a study investigating whether 8 weeks of maximal strength training (half-squats, 4×4RM, 3 sessions/week) can improve performance-relevant outcomes in well-trained distance runners. We cover the effects on running economy at 70% VO₂max and time to exhaustion at maximal aerobic speed, alongside changes in maximal strength and rate of force development, and the fact that VO₂max and body weight did not change. I also unpack the mechanisms proposed by the authors, and what those results mean in practice for endurance runners. Link to the paper: https://pubmed.ncbi.nlm.nih.gov/18460997/

    27 min

  5. FEB 5

    Ep 5: Is the 10% Rule Wrong? What the Latest Science Says

    In this episode of the Distance Dr podcast, Nick and I sit down and properly dissect a recent large cohort paper examining training load changes and injury risk in endurance athletes. We walk through the study design, what the researchers actually measured, and why the results challenge some long-held assumptions about weekly mileage progression and the so-called “10% rule.” In particular, we dig into the role of single-session spikes, especially long runs, and why these may matter more than gradual changes in weekly volume alone. We also spend time on what this paper can tell us, what it can’t, and the important limitations that need to be understood before anyone rushes to change how they train. From there, we translate the findings into practical, real-world coaching decisions, including how to think about long run progression, tapering, and load management without oversimplifying complex physiology. Study link: https://bjsm.bmj.com/content/59/17/1203

    40 min

  6. FEB 3

    Ep 4: Do You Train or Coach Around The Menstrual Cycle? Start Here with Dr Claire Badenhorst

    This podcast episode explores the intersection of female athletes' training and their menstrual cycles, emphasizing the importance of understanding individual physiological differences. Host Kate Baldwin and Associate Professor Claire Badenhorst discuss the Menstrual Health Manager, a tool designed to help athletes and coaches communicate effectively about menstrual health. They highlight the variability of menstrual cycles, the impact of hormonal contraception, and the need for athletes to collect personal health data to inform their training and health decisions. Link to Claire's Publication: https://pubmed.ncbi.nlm.nih.gov/38904920/

    23 min

  7. JAN 26

    Ep 3: 6 Things That Actually Prevent Injuries

    Injury risk in runners is rarely about one single factor.  It’s usually the result of how load, recovery, stress, and strength interact over time. In this episode, I break down six evidence-informed factors that consistently show up in the research on running injuries, and more importantly, how they can be applied in the real world. We cover: How to use pain as a guide without fearWhy strength training matters for injury risk, not just performanceHow diversifying load can reduce repeated tissue stressThe role of sleep in recovery and injury riskWhy psychological stress matters, and what actually helpsHow to prioritise what matters when time and energy are limitedThis is not about doing everything perfectly.  It’s about understanding what actually influences injury risk, and making small, sustainable decisions that support long-term training. A short, practical episode for runners who want clarity, not noise.

    16 min

  8. JAN 22

    Ep 2: Recovery Runs Aren’t Recovery

    “Just do a short recovery run today.” Most runners have heard it. Most runners have done it. But easy running is still load, and calling it “recovery” can quietly sabotage adaptation, durability, and long-term performance. In this 15-minute episode, I break down: what recovery actually is (and when it happens)why easy runs still stress tendons and bonehow tissue adapts on a delaywhy “flushing lactate” misses the bigger pictureand what to do instead if you want to train consistently and stay injury-resilientThis episode is evidence-based, runner-focused, and practical physiology explained clearly. If you want to train smarter, recover better, and stop confusing easy with free, this one’s for you.

    15 min

  9. JAN 12

    Ep 1: Can you predict hitting the wall?

    Can you actually predict if you’re going to hit the wall in a marathon? 🧠💛 In this episode, Nick and Kate unpack a new study that analysed wearable biomechanics data from over 1,400 marathon runners to see whether early-race running form patterns were linked to severe late-race pace collapse. We break down what this study actually shows, what it doesn’t, and how runners and coaches should (and shouldn’t) interpret it. If you’ve ever wondered why the wall feels like it comes out of nowhere, then this one’s for you. 📚 Study name: Early marathon running metrics from inertial measurement units predict significant pace reduction 📚 Study link: https://pmc.ncbi.nlm.nih.gov/articles/PMC12575221/ ⏱️ Episode timestamps  0:00 Intro  3:38 Study aim  5:20 Methods  9:06 Defining “hitting the wall”  15:39 Results  20:13 Key biomechanical variables  29:00 Summary  32:50 Limitations  38:30 Practical use for athletes & coaches  42:00 Correction  50:40 Quick rundown

    53 min
  • 9 Episodes

About

The Distance Dr: In Practice brings endurance research down to earth and into your actual training week.I’m Dr Kate Baldwin (physio + researcher + strength coach), and each episode I take a real performance or injury question and work through what the evidence says, what it doesn’t say, and how to apply it without turning your life into a spreadsheet. Expect science you can trust, practical sessions you can use, and honest conversations about the grey areas: strength training for runners and triathletes, tendon/overuse issues, load management, endurance performance, and what matters most when you’re trying to get fitter and stay on the road.

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