The Distance Dr: In Practice

Kate Baldwin
  • 0.0 (0)
  • ARTS

Bringing endurance research to the athletes!

Episodes

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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
  • 5 Episodes

About

Bringing endurance research to the athletes!

Information

  • Creator
    Kate Baldwin
  • Years Active
    2K
  • Episodes
    5
  • Rating
    Clean
  • Copyright
    © 2026 The Distance Dr: In Practice
  • Show Website
    The Distance Dr: In Practice

You Might Also Like