In this fascinating discussion, Dr. Phil Hayes, a senior lecturer at Northumbria University and seasoned running coach, explores the intersection of science and running practices. He reveals the importance of neuromuscular factors in endurance beyond traditional metabolic models. Phil emphasizes critical speed testing as a practical tool for runners and shares insights on effective training load monitoring to prevent injuries. He advocates for consistency over intensity, highlighting the value of a balanced approach to training for long-term success.
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insights INSIGHT
Performance Goes Beyond Metabolism
Metabolic models (VO2max, lactate) miss key factors like neuromuscular contribution and fatigue resistance.
Integrating muscle function and fatigue explains why lab tests on fresh athletes don't always predict race performance.
question_answer ANECDOTE
Stair Plyometrics During Winter
Phil copied Bjørn Rodal's winter stair plyometric training and used seafront stairs when indoor access was limited.
The group performed plyometrics and stair sessions outdoors and found them effective despite poor weather.
insights INSIGHT
Muscle Endurance Protects Form
Eccentric muscular endurance (e.g., hamstrings) helps preserve running form and economy under fatigue.
Reduced muscle strength after intense intervals correlated with gait changes that can persist 24 hours and may precede overuse injuries.
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In this episode, Brodie chats with Dr. Phil Hayes — senior lecturer at Northumbria University, sports scientist, and highly experienced running coach — about his role as co-editor of The Science and Practice of Middle and Long-Distance Running. Phil’s academic expertise in exercise physiology and decades of coaching experience give him a unique perspective on bridging cutting-edge research with practical training wisdom.
What You’ll Learn in This Episode:
Behind the Book: How the project came about, Phil’s collaboration with Rich Blagrove, and why they felt a science-based resource for runners was missing from the market.
Physiology Insights: The limitations of purely metabolic models of performance and why neuromuscular factors and fatigue resistance are vital for understanding endurance.
Critical Speed Testing: How to use field-based protocols to estimate your maximum sustainable speed, set training zones, and guide performance predictions without a lab test.
Training Load Monitoring: Why mileage alone can be misleading, and how tools like session RPE, TRIMP scores, and workload ratios help prevent injury and manage progression.
Consistency Over Intensity: Why avoiding training spikes and maintaining a sustainable workload is key to long-term performance gains.
Strength & Conditioning: How targeted, year-round S&C work prevents injury, improves resilience, and supports running efficiency.
Structured Programming: Building both macro- and micro-level training structure to balance hard and easy sessions, and why logging your training is crucial.
Race Preparation: Adopting a “own the start line” mindset, using checklists, and practicing tapers before key events to refine your approach.
Tapering Principles: Reducing volume while maintaining intensity in the final weeks before a race, and why individual experimentation is essential.
Fundamentals First: How focusing on the basics—training structure, S&C, recovery, and balanced intensity—outperforms chasing “magic workouts.”
The Run Smarter Podcast 
