The Distance Dr

The Distance Dr Helping endurance athletes go the distance - without breaking down 🏃🏼‍♀️
Physio | PhD | Sport Sci
Fun, friendly & practical science 🧠

I love research (obviously) but applying principles are not quite as easy as copy and pasting into a program. It really ...
07/06/2026

I love research (obviously) but applying principles are not quite as easy as copy and pasting into a program. It really is an art and science!
A study might give you a really useful principle, but then you still have to ask: how does this apply to me, in this week, with this race coming up, with my current fitness, injury history, gut tolerance, time available, weather, equipment, family life, work load, and all the other very un-glamorous things that make up real training?
So this week, 14 weeks out from Ironman Wales, I thought I would share a few of the ways I have taken concepts from research and actually applied them to my own training. You will notice it’s not hard and fast and also, can be a little simple too!
Good training is not about making everything complicated. It is about taking useful concepts and making them fit the athlete in front of you, and right now, that athlete is me.
I’ll keep sharing how this changes across the build, what I keep, what I adjust, and what I test next.

I’m also opening up a very limited number of coaching spots soon so if you’re interested, shoot me a message to get in first!

14 weeks to Ironman Wales. Let’s go. 🏊‍♀️🚴‍♀️🏃‍♀️

20/05/2026

Strength training for endurance athletes has become really confusing, which is why so many runners and triathletes end up doing the same handful of exercises forever, or skip the gym entirely because they’re not sure what’s worth their time 🤷‍♀️
So here’s 5 things that I find consistently come up in the research on running economy, injury risk and performance. This is where I’d start if you came to me unsure. The specifics depend on YOU, your training history, injury history, and goals.
🔥 1. Calf work, bent knee AND straight leg
Your calves take around 6 to 8x bodyweight per step. Bent knee variations bias the soleus, straight leg variations bias the gastrocnemius, and most runners benefit from both. One of the highest-yield things you can do, and one of the most skipped.
🔥 2. Maximal strength
Heavier strength work increases maximal force capacity, so each stride uses a smaller fraction of what you’re capable of. Research in runners and triathletes consistently shows improvements in economy and performance when heavy work is added, without bulking up. The catch is it has to actually be heavy!
🔥 3. Plyometrics
Plyos train the ability to store and release elastic energy quickly, a key part of running economy. They also provide a bone loading stimulus, which matters given the repetitive stress endurance athletes accumulate.
🔥 4. Hip and core
These can be combined for time efficiency. A side plank with hip abduction or a Copenhagen hold target both, so you don’t need separate sessions.
🔥 5. Something that targets YOUR injury history
The most individualised pillar, and the one most often missing from generic advice. Whatever has gone wrong in the past (the calf that tweaks, the hamstring that flares, the knee that aches) needs specific attention. This is where a good coach or physio IS KEY.
💡 Want the common gym mistakes I see endurance athletes make? Comment STRONG and I’ll send the link!

📌 Save for next time you’re in the gym wondering what to do, and send to the runner who’s been doing the same three exercises for a year.

Late-race fatigue is multi factorial. Fuelling, pacing, heat, hydration, training volume, and general neuromuscular fati...
18/05/2026

Late-race fatigue is multi factorial. Fuelling, pacing, heat, hydration, training volume, and general neuromuscular fatigue all matter. And of course, one of the biggest ways to improve how you hold pace late in a race is still to build your running capacity progressively over time.
But there is also a mechanical aspect that deserves more attention: the calf and Achilles complex.
The achilles tendon behaves like a spring. It stores and returns elastic energy, helping the calf muscle fibres work at a more economical shortening speed. But as the tendon loses stiffness and the calf fatigues, that ‘cheap’ spring-like system becomes less efficient. The muscle may need to work harder, and eventually more of the work can shift up to the knee and hip.
That does not mean calf work replaces running more, but if you are already building your running volume sensibly, and you want to improve how well your body holds together mechanically late in long races, the calf and Achilles complex deserves attention!

The full episode walks through the mechanism, the research, and the training protocols in more detail.
Comment CALVES and I’ll send you the link, or search Distance Dr wherever you listen or on YouTube 🍿

13/05/2026

19 weeks out from Ironman Wales 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🏊‍♀️🚴‍♀️🏃‍♀️
This week was all about understanding Ironman training as a parent 👦👦 My last Ironman build was many years ago and I had soooo much time and this week was a stark contrast 🤣 I was up with the boys, had a cold and really pressed for time. So I optimised each session, rested as needed and just focused on what I could do ☺️

🚴🏻‍♀️I did 3 longer, quality rides and focused on nutrition for each and training my gut to tolerate carbs which seems to be working well 👌🏼
🏋🏼‍♀️ I only managed one gym sessions so I optimised the load and quality of each exercise to maintain my strength benefits and will make sure next week I get in more to continue the progression.
🩷Also, a massive congratulations to who completed the Margaret River Ultra last weekend! 80km on some tough terrain 🤯 what an inspo! Always proud of you 🩷

19 weeks to Wales. Let’s go 🏴󠁧󠁢󠁷󠁬󠁳󠁿

When runners experience shin pain, working out what to actually modify in their training can feel difficult so this is g...
07/05/2026

When runners experience shin pain, working out what to actually modify in their training can feel difficult so this is generally how I’d approach it clinically, including the common areas of weakness seen in runners with MTSS and some rehab ideas to get you started.
🤔 Please remember that every athlete is different, and what’s outlined here is general guidance based on the research. The right exercise selection, dosage, and progression will depend on the individual, their training history, and how their symptoms are presenting.
If you’re struggling with this, working with a clinician familiar with running injury management is the way to go.
🙌🏃🏼‍♀️For the full walkthrough, comment SHIN below and I’ll send you the video directly.
If you found this useful, follow for more evidence-based content on running, injury, and endurance training.

References: Winters et al. 2018. Medial tibial stress syndrome can be diagnosed reliably using history and physical examination. British Journal of Sports Medicine,
Mattock J, Steele JR, Mickle KJ. 2021. Lower leg muscle structure and function are altered in long-distance runners with medial tibial stress syndrome: a case control study. Journal of Foot and Ankle Research

04/05/2026

The most common reason coaches prescribe recovery runs is to flush out lactate, but there’s just one problem with that.

Lactate isn’t the toxic waste product it’s been made out to be. It’s actually a fuel source, and your body clears it from the bloodstream within about an hour of finishing exercise.
By the time you lace up for your “recovery run” the next morning, there is nothing left to flush 🤷‍♀️

So if the most common justification for recovery runs doesn’t hold up physiologically, what does that mean for whether you should be doing them at all?

Comment LEARN and I’ll send you the full YouTube video where I break down my honest view on recovery runs, the research behind them, and what I actually prescribe instead.

Be share to share with your running and triathlon friends 🏃🏼‍♀️🏃🏼‍♀️

This was week one of Distance Dr Daily, a series I’ve created to bring you five minute episodes on the most relevant end...
03/05/2026

This was week one of Distance Dr Daily, a series I’ve created to bring you five minute episodes on the most relevant endurance research out there.
I do the hard work, read the research, and condense it into five minute blocks so you get the most helpful, practical information without having to wade through it yourself. Each week has a theme, and every episode is grounded in current evidence and applied to real training for runners and triathletes.
This week’s focus was marathon and half marathon training plans, and the questions I get asked about them all the time.
How far should your long run actually be? Are your easy runs genuinely easy? What do you do when you get sick or injured mid-build? How do you take a generic plan and make it work for you? And how do you even know what zone you’re running in without lab access?
Five episodes, five minutes each, all grounded in current research and applied practically for runners and triathletes.

🧠💛Comment YOUTUBE and I’ll send you the links to all five episodes. Or find Distance Dr Daily on YouTube at The Distance Dr and subscribe so you never miss a week.

💛🧡🩷🧠Please share these videos if you find them helpful as they do take me a long time and I love your support!

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