Fitter Radio Triathlon Podcast #637 - Spikes in Running Distance and Injury. Racing and News from the Weekend.
Sep 29, 2025
Luke Smithers, an age-group triathlete and newsletter competition winner, shares insights from his preparation and experience at IRONMAN 70.3 Western Sydney. He discusses how stressful work impacted his training and the sensible adjustments he made. The conversation dives into a recent study revealing that spikes in running distance can significantly increase injury risk. Luke reflects on his race execution, pacing strategies, and future racing plans, creating an engaging blend of practical advice and personal anecdotes.
AI Snips
Chapters
Transcript
Episode notes
Weihai Delivered Despite A Thin Field
- WTCS Weihai had a reduced elite field but still produced strong performances from big names like Beth Potter.
- Course changes made the race faster yet retained tactical and technical elements.
Single-Session Run Spikes Greatly Raise Risk
- Single-run spikes of 10–30% above your recent longest run meaningfully increase injury risk.
- Spiking a run to 100% longer than recent max more than doubles injury risk.
Progress Weekly Volume, Not Single Long Runs
- Manage load by increasing chronic weekly volume gradually rather than ballooning a single long run.
- Use your 3–4 week average (chronic load) to guide safe increases to long runs.