Endure Prime Running

About Endure Prime Running

Endure Prime Running Podcast is about becoming a better runner by understanding your body, building consistency and keeping the joy in training. A podcast for runners of all levels, hosted by Bjørn-Ivar Sigbjørnsen, sharing practical reflections, real experiences and occasional conversations with guests. Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.

Publisher

Bjorn-Ivar Sigbjornsen

Category

education · health & fitness · sports

Language

en

Explicit

No

First episode

8 Nov 2025

Latest episode

2 Oct 2026

Latest episodes

26 episodes in the feed.

1. 

   2 Oct 2026

   Episode 26: The 5 Pillars of Better Running – Strength Training

   Strength training can help runners. But if running is the part of training you enjoy most, how much space should strength really take up? In the fourth episode of The 5 Pillars of Better Running, Bjørn-Ivar looks at strength training from a runner’s point of view. Not as a separate fitness project, but as something that needs to support the running rather than take over the week. The episode explores what strength training can actually add to running, including improvements in running economy, strength and performance, and why those benefits do not necessarily require an increase in VO₂max or body mass. It also looks at the practical side. Does strength need its own hour-long session, or can a short session added to the end of a run be enough to make it worthwhile? How does the answer change for someone running three times a week compared with a more serious recreational or highly trained runner? Age is another important part of the discussion. Strength may begin mainly as a performance tool for younger runners, but as we get older, maintaining strength and power becomes increasingly important in its own right. The episode also takes a closer look at one of the most common claims around strength training: injury prevention. The research is more complicated than simply saying stronger runners get injured less, so the focus is on what the evidence actually supports rather than making promises it cannot make. And finally, Bjørn-Ivar looks at what useful strength training for runners can actually look like, why simply creating more endurance fatigue in the gym may miss the point, and how strength can fit into the week without compromising the running that matters most. Running is still the main thing. Strength is there to support it. Research referenced in this episode Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Medicine. 2024;54(4):895–932. Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance: A Systematic Review with Meta-analysis. Sports Medicine. 2024;54(7):1801–1833. Wu H, Brooke-Wavell K, Fong DTP, Paquette MR, Blagrove RC. Do Exercise-Based Prevention Programs Reduce Injury in Endurance Runners? A Systematic Review and Meta-Analysis. Sports Medicine. 2024;54(5):1249–1267. Klein M, Patterson C. Changes in running biomechanics in master runners over age 50: a systematic review. Sports Biomechanics. 2025;24(5):1168–1196. Kidgell DJ, et al. Determining the cortical, spinal and muscular adaptations to strength-training in older adults: A systematic review and meta-analysis. Ageing Rese Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.

2. 

   18 Sept 2026

   Episode 25: The 5 Pillars of Better Running – Hard Training

   This episode continues The 5 Pillars of Better Running with pillar three: HARD TRAINING. We look at VO₂max, threshold, running economy, interval structure, recovery and load management, and why different hard sessions create different adaptations. For masters runners, the focus is not on avoiding intensity, but on using it well enough that the body can absorb it. The goal is not maximum fatigue. It is the right training stimulus, placed in the right context. Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.

3. 

   4 Sept 2026

   Episode 24: The 5 Pillars of Better Running – Easy Running

   This episode continues the series The 5 Pillars of Better Running with pillar two: easy running. Easy running can look almost too simple to matter. The pace is controlled, the heart rate stays lower, and compared with a hard interval session, the immediate fitness stimulus can seem modest. But that is only part of the picture. Easy running allows us to accumulate more training without making every additional kilometre equally costly. Over time, that extra volume contributes to aerobic development, including adaptations in the mitochondria inside the muscle and the capillary network that helps deliver oxygen where it is needed. The episode also looks at why easy running can support better quality on hard days, why it can help runners gradually tolerate more training, and why injury prevention is better understood as managing load and recovery rather than assuming that slow running is automatically safe. Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Spotify

5.0 / 5

3 ratings

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Guest appearances

Does not typically book guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.