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

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/

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 fear
• Why strength training matters for injury risk, not just performance
• How diversifying load can reduce repeated tissue stress
• The role of sleep in recovery and injury risk
• Why psychological stress matters, and what actually helps
• How to prioritise what matters when time and energy are limited

This 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.