The Training Behind Jess Stenson’s Marathon Success

SummaryOlympic marathoner and physiotherapist Jess Stenson joins host Mick Hughes to discuss adapting elite marathon training around motherhood, recovery, and family life. She shares how fueling, sleep, flexible programming, and strong community have shaped her performance and longevity, alongside practical details of marathon preparation and tapering.KeywordsJess Stenson, marathon training, elite running, motherhood and sport, marathon taper, running nutrition, sleep and recovery, bone stress injury, training loadKey TopicsJess traces her career from her first Olympic team in 2012 and first marathon in Nagoya to 20 marathons and major championships.After becoming a parent, she shifted from three weekly sessions to two key sessions plus alternating long runs, describing her eight parenthood-era marathons as her strongest.She explains why sleep and fueling take priority, including a move away from restrictive eating toward fueling performance and recovery.Her marathon-block training includes 155-175 km per week, Tuesday repetitions.Her two-week taper reduces session volume and long-run duration while keeping regular running; travel, hydration, electrolytes, and race-day nerves also affect how she feels.Her advice to recreational marathoners is to avoid forcing excessive training into an already busy life and to adapt plans to capacity. Sound bites"the running for me is my outlet""I do it for those connections"Chapters00:00 Meet Jess Stenson: Olympian, physiotherapist, and mother06:05 A parenthood-era reset changed how running felt10:51 Why quality, sleep, and fueling matter more than extra sessions17:13 Bone stress injuries, breastfeeding, and training volume21:31 Inside Jess’s marathon build and weekly training structure27:43 Her two-week taper and how race readiness comes together33:10 Using Garmin and Oura data without letting metrics take over36:01 Community, family, and the reasons to keep running41:12 Protein, race-day gels, and marathon fueling44:31 The common marathon mistake: forcing training around life48:14 Where to find JessResourcesPre-Max Skincare - https://premax.coLearn.physio - https://learn.physio

SummaryIn this episode, Mick Hughes and Randall Cooper explore the science of training consistency, motivation models, and practical strategies to help clients develop sustainable exercise habits. They discuss elite athlete studies, psychological frameworks, and the role of human connection in behavior change.Keywordstraining consistency, behavior change, motivation models, exercise habits, elite athletes, psychology, health professional tipsTakeawaysConsistency is key to achieving fitness goals, as shown in elite athlete studies.The stages of change model helps tailor interventions based on readiness to act.The COM-B model emphasizes capability, opportunity, and motivation as pillars of behavior change.Personalized, stage-matched support leads to better long-term adherence.Small, manageable steps and understanding individual barriers are crucial for success.Sound bites"Consistency is the secret to success.""Training disrupted by injury drops your chances of success.""Human connection beats AI for motivation."Chapters00:00 Introduction and episode overview00:58 Mick discusses his new aura ring and tracking sleep03:47 Upcoming end-of-year episode and listener questions04:58 Topic introduction: training consistency and habits07:10 Elite athlete studies on training adherence08:47 Models of motivation: stages of change and COM-B16:48 The stages of change model explained27:03 Systematic review on behavior change interventions30:47 The importance of human connection and community35:01 How long to form an exercise habit35:59 Practical tips for health professionals and clientsResources & Links:www.learn.physio - Evidence-based courses for health professionals⁠Premax Performance Skincare⁠

Keywordsexercise, osteoarthritis, joint health, sports injuries, supplements, knee replacement, physical therapy, health education, injury preventionSummaryIn this episode of Exercise Matters, hosts Randall Cooper and Mick discuss the importance of skin health for active individuals, the implications of osteoarthritis, and the impact of sports injuries on joint health. They explore common myths surrounding exercise and arthritis, emphasizing that movement is beneficial rather than harmful. The conversation also covers the potential to delay joint replacements through exercise and the effectiveness of various supplements for managing osteoarthritis symptoms.TakeawaysOsteoarthritis can affect younger people, not just the elderly.Sports injuries can increase the risk of developing osteoarthritis.Exercise is generally safe and beneficial for those with arthritis.Myths about exercise wearing out joints are misleading.Early detection of joint issues can lead to better outcomes.Maintaining strength around joints is essential for injury prevention.Delaying joint replacement is possible with proper exercise and care.Supplements like glucosamine may not significantly improve arthritis symptoms.Movement is essential for joint health and overall well-being.Sound bites"Cartilage is a living tissue.""You can delay a joint replacement.""Movement is medicine."Chapters00:00 Introduction and Skin Health Awareness Chat05:46 Understanding Osteoarthritis and Its Causes10:00 The Impact of Sports Injuries on Osteoarthritis16:07 Exercise and Joint Health: Myths and Realities25:13 Delaying Joint Replacement Through Exercise30:11 Supplements and Their Effectiveness for OsteoarthritisResources & Links:www.learn.physio - Evidence-based courses for health professionals⁠Premax Performance Skincare⁠

SummaryIn this episode, elite off-road bike racer Samara Sheppard shares her journey, training insights, and how she manages longevity in a demanding sport. Discover her approach to altitude training, nutrition, injury recovery, and her vision for cycling's role in public health.Keywordscycling, off-road biking, endurance training, altitude training, injury recovery, public health, athlete insightsKey  topicsLongevity strategies in off-road cyclingTraining adaptations for long-distance eventsAltitude and heat training techniquesInjury management and concussion recoveryNutrition and fueling for endurance sportsBalancing performance and health in elite sportsSound bites"I've been quite lucky with opportunities evolving.""Cycling is a safer option than injury-prone running.""Fuel management is key for races over ten hours."Chapters00:00 Introduction to Samara Shepard and episode overview01:46 Samara's background and journey into cycling02:12 Secrets to her longevity in off-road racing03:03 From running injury to mountain biking04:28 Managing injuries and recovery, including concussion09:02 Training for long-distance and ultra-endurance events10:21 Training zones and intensity management11:45 Terrain-specific training and race preparation13:02 Cross-training, strength, and mobility routines14:25 Training at high altitude and heat adaptation19:03 Concussion experience and recovery process24:25 Performance monitoring tools and tech stack28:55 Future plans, public health, and cycling advocacyResources & Links:www.learn.physio - Evidence-based courses for health professionals⁠Premax Performance Skincare⁠

SummaryIn this episode, Randall Cooper and Mick Hughes explore the complex relationship between exercise, diet, and weight management. They discuss recent research findings, myths, and practical strategies for effective weight loss and long-term maintenance.Keywordsweight loss, exercise, diet, body composition, metabolic health, resistance training, aerobic exercise, weight maintenance, fat loss, health professionalsKey topicsThe impact of aerobic exercise on weight lossThe importance of resistance training for body compositionThe myth of calories in versus calories outZone two training and fat oxidationLong-term weight maintenance strategiesChapters00:00 Introduction and episode overview00:03 Mick shares personal story about the oura ring00:04 Discussion on exercise for weight loss and body weight importance00:31 The role of diet versus exercise in weight management00:56 The impact of resistance training on body composition00:59 Maintaining weight loss and the importance of exercise01:06 Myths about calorie expenditure and exercise01:07 The significance of sustainable exercise routines01:17 The importance of tracking more than just weight01:36 Research review: aerobic exercise and weight loss02:03 The effect of exercise duration on weight loss02:12 The importance of long-term behavior change02:14 The role of resistance training in preserving muscle mass02:18 Strategies for maintaining weight loss02:20 The significance of exercise in weight regain prevention02:45 Summary and key takeaways02:55 Closing remarks and next stepsResourceswww.learn.physio - Evidence-based courses for health professionals⁠Premax Performance Skincare⁠

SummaryThis episode explores how fitness, strength, and cardiovascular health evolve after 40. Hosts Randall Cooper and Mick Hughes discuss scientific research, practical strategies, and the importance of maintaining activity levels to stay strong and healthy into older age.Keywordsaging, fitness, strength, cardiovascular health, VO2 max, muscle power, exercise after 40, longevity, health tipsKey  topicsChanges in VO2 max and aerobic capacity after 40Muscle strength and power decline with ageThe plasticity of the heart and its ability to improve into old ageImpact of disuse versus aging on muscle fibersTraining protocols to improve fitness and strength in middle ageThe importance of power training and fast concentric movementsThe significance of maintaining activity levels for longevityResearch evidence supporting exercise benefits in older adultsSound bites"Your heart can be quite plastic and trainable into your sixties.""Type 2 fibers produce four times the power of type 1 fibers.""Disuse accelerates the decline of fast twitch muscle fibers."Chapters00:00 Introduction and episode overview01:00 The impact of aging on fitness and strength03:03 Changes in aerobic capacity after 4006:04 The plasticity of the heart and its ability to improve08:57 Research findings on VO2 max decline with age11:55 Oxygen delivery versus heart rate in aging16:10 Training interventions to improve VO2 max22:11 Muscle power decline and fiber type changes27:56 Training principles for strength and power in middle age30:56 The importance of early and consistent exercise35:54 Summary and final thoughtsResources & Links:www.learn.physio - Evidence-based courses for health professionals⁠Premax Performance Skincare⁠

SummaryIn this episode, five-time Paralympian Brenden Hall shares insights on elite training, mental resilience, nutrition, and balancing family life with athletic pursuits. Discover how his mindset and strategies can inspire athletes and coaches alike.Keywordselite sports, Paralympian, training, nutrition, mental resilience, athlete mindset, recovery, performance, coaching, sports psychologyKey topicsBrenden Hall's athletic career and achievementsMental strategies for elite athletesTraining routines and periodizationNutrition and fueling for competitionRecovery and sleep optimizationBalancing family life with high-performance trainingAdapting training with age and experienceThe importance of enjoyment and fun in trainingLessons for coaches and young athletesSound bites"Want it the most and carry that belief into the race""I will knock anyone out of my way to win""Winning is about the journey, not just medals"Chapters00:00 Introduction and episode overview01:59 Brenden Hall's athletic background and achievements04:08 What sets elite athletes apart?06:02 The mental edge: mindset and motivation07:50 Handling boredom and staying motivated10:03 Training habits and weekly routines13:11 Balancing training, recovery, and life16:03 Nutrition and fueling strategies18:57 Adapting training with age and experience23:07 The importance of fun and enjoyment in sport24:56 Sleep habits and managing fatigue37:58 Overcoming mental dips and setbacks42:48 The impact of family and perspective on sport45:57 Advice for aspiring athletes and coachesResources & Links:www.learn.physio - Evidence-based courses for health professionals⁠Premax Performance Skincare⁠

SummaryThis episode explores the science of detraining, how different physiological systems decay at varying rates, and practical insights on maintaining fitness during breaks. Mick Hughes and Randall Cooper share research findings and personal experiences to help listeners optimize their training and recovery strategies.Keywordsdetraining, VO2 max, strength, fitness maintenance, training breaks, athletic performance, recovery, exercise scienceTakeawaysHigher training intensity leads to better retention of fitness during breaksOne session per week can effectively maintain strength and aerobic capacityOlder adults may experience faster declines and need longer to recoverTaking a month off results in about a 20% drop in VO2 max, but gains can be regained in about five weeksPower and muscle strength decline faster than cardiovascular fitness during detrainingStrategic tapering and maintaining some activity can prevent significant lossesBuilding a high baseline of fitness provides a buffer against detraining effectsSound bites"VO2 max can reduce up to 14 percent in a month""One session a week can hold your gains effectively""Building a high baseline of fitness helps prevent rapid detraining"Chapters00:00 Introduction and episode overview01:57 The impact of training breaks on VO2 max and cardiovascular health04:05 How strength and muscle mass decline during detraining05:59 Differences in detraining effects between highly trained and recently trained athletes09:00 Research on endurance athletes and VO2 max decay over time16:59 Strength training, maintenance doses, and effects of reduced frequency22:07 Power loss and the importance of training intensity27:55 Detraining in older adults and recovery timelines33:47 Key takeaways and practical advice for training breaksResources & Links:www.learn.physio - Evidence-based courses for health professionals⁠Premax Performance Skincare⁠

SummaryIn this episode, Randall Cooper and Mick Hughes explore the effectiveness, safety, and misconceptions surrounding Pilates, especially for back pain and older adults. They analyze recent research to separate fact from fiction and discuss practical considerations for practitioners and enthusiasts.KeywordsPilates, back pain, strength training, older adults, exercise research, rehabilitation, fitness trends, injury preventionKey topicsPilates and back pain: what does the evidence say?Strength gains from Pilates compared to traditional resistance trainingSafety and injury risk in Pilates classesThe role of Pilates in older adult fitness and muscle enduranceCommunity and social benefits of Pilates classesQualifications and regulation of Pilates instructorsSound bites"Pilates is almost like the default recommendation for back pain""Pilates does not seem to be any better or worse than traditional gym strength training""Pilates ranked first for reducing pain and disability in chronic lower back pain"Chapters00:00 Introduction and episode overview01:20 Personal experiences with gym equipment and Pilates04:40 History and philosophy of Pilates06:33 Pilates as a treatment for back pain10:34 Popularity and misconceptions of Pilates16:43 Research on Pilates and strength gains22:30 Pilates for chronic lower back pain26:52 Pilates and older adults: benefits and limitations29:50 Injury risk and safety in Pilates33:04 Summary and final thoughtsResources & Links:www.learn.physio - Evidence-based courses for health professionals⁠Premax Performance Skincare⁠

SummaryIn this episode, Mick Hughes and Randall Cooper explore the complex relationship between gut health and athletic performance, debunking myths and sharing the latest research on probiotics, diet, and exercise impacts.Keywordsgut health, athletes, probiotics, microbiome, exercise, performance, diet, gut microbiota, fermented foods, health myths Key topicsThe role of gut microbiota in athletic performanceImpact of exercise on gut diversity and healthMyth busting around probiotics and gut healthThe influence of diet, especially plant variety, on gut microbiomeThe relationship between gut health and mental health in athletesChapters00:00 Introduction to Gut Health and Performance01:10 Mick Hughes' Experience with the Oura Ring08:38 Gut Health and Exercise: What the Research Shows14:46 Can Exercise Improve Your Gut Microbiome?22:47 Does Gut Health Influence Exercise Capacity?27:53 Impact of Exercise Intensity on Gut Health32:24 Gut Health and Mental Wellbeing43:43 The Power of Dietary Variety and Fermented Foods44:37 Summary and Practical Tips for Gut Health