The Aerobic Edge

Most runners assume that logging more miles automatically makes them better fat burners. The science says otherwise.In this episode, Joost sits down with New Zealand-based sports dietitian and researcher Mikki Williden (PhD, public health) to unpack one of the most misunderstood topics in endurance sports: metabolic flexibility. Mikki has a 2:55 marathon PB, has raced the Boston Marathon, the Southern Lakes Ultra, and the Grand to Grand Ultra — and she's spent 15+ years working with athletes on exactly this.What you'll learn:Why diet — not training volume — is the #1 driver of fat oxidationThe difference between low-carb and ketogenic for endurance athletesHow to time carbohydrates across your training week for better metabolic flexibilityWhat the research by Dr. Prins, Noakes & Kutnick on 10g of carbs/hour means for your race fuelingWhat "brain bonking" actually is — and how a small amount of glucose prevents itWhy endurance athletes need more protein than they think (and how to get it in)How to lose body fat without wrecking your trainingElectrolytes on low-carb: why sodium needs spike and what to do about itKey takeaway: Metabolic flexibility isn't about going keto. It's about shifting your daily diet to train your body to access fat at low intensities — so you can spare carbohydrates for when it really counts.About Mikki Williden:Mikki is a registered sports dietitian and PhD researcher based in New Zealand. She hosts the podcast Mikkipedia, where she interviews researchers and practitioners on nutrition, performance, and metabolic health. Find her at mikkiwilliden.com or on Instagram @mikkiwilliden.Free coaching call:Want to apply these principles to your own marathon training? Book a free call with Joost at cal.eu/pacebuddies/freecall.

Most runners shuffle. Short stride, low heel lift, zero power. It's not laziness — it's your glutes being completely switched off. And the frustrating part? Adding more miles or speed work just reinforces the problem.In this episode we go deep on gluteal amnesia, the neuroscience of running mechanics, and the two tools — hill blasts and strides — that will rewire your movement pattern from the ground up.─────────────────────────WHAT YOU'LL LEARN─────────────────────────• Why your glutes are the primary engine of your stride — and why most runners never actually use them• What gluteal amnesia is and how hours of daily sitting literally rewires your neural pathways• Why adding speed before fixing your form makes the problem worse, not better• The injury connection: why Achilles issues, calf strains and plantar fasciitis are almost always a glute problem in disguise• Hill blasts: how 8 seconds uphill forces the correct movement pattern and retrains your nervous system• Full technique breakdown: Tall · Relaxed · Piston · Pop — and why each cue works• Strides: how to translate the new pattern to flat, fast running• The ATP-PC energy system and why 2.5 min walking recovery is non-negotiable• The Pre-Super Base phase: what needs to happen before any threshold or marathon-specific training─────────────────────────TIMESTAMPS─────────────────────────00:00 — Cold open: the shuffle on the running path02:30 — Intro: Form Before Speed05:00 — The glute as engine: why almost nobody uses them10:30 — Neuromuscular adaptation: you train a movement, not just fitness16:00 — Hill blasts: science + full technique breakdown22:00 — Strides: from hill to flat running27:00 — Practical takeaway: what to do differently this week31:00 — Outro + next episode: the minimal strength system─────────────────────────START THIS WEEK─────────────────────────Hill blasts — Pick one easy run day. At the end, find a ~5% gradient and do 4 reps. Run hard uphill for 8 seconds. Walk for 2.5 minutes between each rep — no jogging. Technique cues: tall (perpendicular to the slope, not leaning in) · relaxed shoulders · piston arms straight forward and back · pop your heels up under your hips. Add one rep per week until you reach 8.Strides — On a different day (at least 2 days apart): add 5 × 20 sec at 5K effort after an easy run. Walk back to the start between each. You're training the nervous system, not building fitness.Myrtl routine — 5–7 min of hip work after your long run. 12 movements: leg swings, hip circles, donkey kicks, fire hydrants. Search "Myrtl routine running" on YouTube.─────────────────────────LINKS─────────────────────────🌐 Website: pacebuddies.com📞 Free coaching call: cal.eu/pacebuddies/freecallNot making progress? Book a free 30-min call — no commitment. We look at where you are, what your goal is, and whether coaching is the right fit.─────────────────────────NEXT EPISODE─────────────────────────The Minimal Strength System — how 10 minutes a day, done right, gives you 95% of the injury prevention benefit without destroying your recovery. Do runners actually need to lift weights? That episode gives you a very clear answer.

About this episodeMost runners skip the one phase that actually builds speed. They go straight into marathon-specific training, do the long runs, hit the intervals — and wonder why they plateau after 8 weeks.The secret? It's called the Super Base. A 4-month training block that builds durability, raises your lactate ceiling, and makes your body ready to handle real speed work without breaking.In this episode, I break down exactly how it works.[00:00] – Intro: What is the Super Base?[01:15] – Why building a base matters (the glass analogy)[03:00] – Who needs the Super Base?[04:00] – The 3 key sessions explained[04:45] – Midweek workout: threshold progression (weeks 1-4)[06:30] – The V-shaped valley explained (weeks 5-11)[08:45] – Climbing back up (weeks 12-17)[10:00] – The endurance spine run (40-50-60 progression)[11:30] – Hill blasts: why 8 seconds changes everything[12:30] – How to schedule your week + the 48-hour rule[13:30] – Why pacing discipline matters[14:15] – Outro & CTAThe glass analogy: Your training capacity is a glass. Base building makes it bigger.Threshold progression: 20 min → 40 min @ threshold in 4 weeksThe V-shaped valley: Weeks 5-11 go down in rep length, up in speed. Weeks 12-17 build back up with faster paces.Endurance spine: 30 min warmup + 40/50/60 min @ tempo + 30 min cooldown. Repeat every 3 weeks with faster pace.Hill blasts: 8-second hill sprints to activate glutes and improve stride efficiencyThe 48-hour rule: Never do a midweek workout and a long run within 48 hours. Protect your key sessions.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 copy-paste schedules. Just honest, no-nonsense conversations about what actually works — whether you're training for your first 5K or your tenth marathon.New episodes every two weeks.The Super Base works — but only if you get the pacing right. If you want someone to look at your numbers, adjust your weeks, and keep you accountable:→ pacebuddies.com/Book a free 30-minute call. No pressure. Just a conversation about where you are and where you want to go.

Show Notes – The Aerobic EdgeEpisode: Stop Training Too Hard (The SRA Cycle)Most runners think improvement happens while they're running. It doesn't. It happens after — when you recover, adapt, and come back stronger.In this episode, we break down why "harder is better" is keeping you stuck, how the SRA cycle actually works, and why recovery isn't passive — it's when you get faster.No fluff. No generic advice. Just honest coaching.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 copy-paste schedules. Just honest, no-nonsense conversations about what actually works — whether you're training for your first 5K or your tenth marathon.New episodes every two weeks.Stop guessing. Start progressing.→ pacebuddies.com1-on-1 coaching. No standard plans. Just smarter training, built around your life, your goals, and your body.Know a runner who needs to hear this? Share the episode — helps them, helps me.@pace.buddies on Instagram / Strava