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The Aerobic Edge

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by Joost Dekker

19 episodes

Updated Daily

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Podcast Overview

The Aerobic Edge, by Pacebuddies I'm Joost, running coach at Pacebuddies. This podcast is for runners who are tired of cookie-cutter plans and training hard without getting faster. No generic advice. No copy-paste schedules. Just honest, no-nonsense conversations about what actually works — from the SRA cycle to smart pacing, recovery, and real progress. Whether you're training for your first 5K or your tenth marathon, this is coaching that fits your life, your goals, your body. New episodes every two weeks. 👉 pacebuddies.com

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Publishing Since

2/13/2026

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Recent Episodes

August 14, 2026

Running Technique: Cadence, Foot Strike and What Actually Matters | Paul Mackinnon

Most runners try to fix their form by chasing numbers — 180 steps per minute, a midfoot landing, a shorter stride. Paul Mackinnon thinks that's the wrong end of the problem.Paul runs The Balanced Runner in Melbourne and has spent close to a decade coaching running technique full time, working with Olympians like Galen Rupp and Brett Robinson alongside recreational runners with sore knees. His argument: cadence and foot strike aren't settings you adjust. They're outcomes of how the rest of your body moves. So he starts at the top — the arms and torso — and lets the legs reorganise underneath.We get into where the 180 rule actually came from, why forcing a foot strike can move an injury rather than fix it, and how he uses an old way / new way comparison so runners can feel a change instead of being told about it.I did a session with Paul before recording this, so some of what you'll hear I felt myself.Paul Mackinnon* Website: https://tbrunner.com* Instagram: https://instagram.com/thebalancedrunnerJoost Dekker — Pace Buddies* Website: https://pacebuddies.com* Free 30-minute consultation: http://pacebuddies.comChapters00:00 Intro00:54 From field hockey to running technique03:04 Canberra, dirt trails, and feet that sounded different04:53 Why physics has to come first06:40 What a first session actually looks like09:11 Feel it before you change it10:33 A word from Pace Buddies11:08 Why top-down instead of chasing cadence12:28 The arm swing: where it starts14:39 How arms change your foot strike17:59 What a good arm swing feels like20:15 Elbows, not hands22:29 Letting the athlete make the choice23:22 Old way, new way26:37 One cue at a time31:11 How long before it becomes a habit34:03 Better is better37:11 Does technique make you faster?39:36 The 800m data, clarified40:51 The 180 cadence rule44:18 Stride length and cadence are two levers47:27 Why your watch data doesn't tell the whole story49:28 Heel, midfoot, forefoot — does it matter?53:49 How to spot overstriding yourself55:59 Where to find Paul1:00:39 Outro

August 7, 2026

Lactate as Fuel, Not Waste: The Physiology of Running Fatigue | Dr. Michael Lindinger

For a hundred years, runners have blamed "lactic acid" for burning legs and fatigue. It's one of the most persistent myths in sport — and it's wrong.In this episode I talk with Dr. Michael Lindinger, exercise physiologist and former professor at the University of Guelph, who spent decades studying what actually happens to lactate and acid in working muscle. We get into what lactate really is (a fuel your muscles, heart, and brain burn — not a waste product), where the burning sensation actually comes from, why the soreness days after a marathon has nothing to do with lactate, and what "clearing lactate" really means for your training.If you've ever been told your legs were full of lactic acid, this conversation will change how you think about fatigue — and about what your interval sessions are actually building.Note: Dr. Lindinger works in the nutraceutical field; this is disclosed where supplements are discussed.----------------------------------------CHAPTERS 01:48 — Who is Dr. Michael Lindinger03:12 — What lactate actually is (and the 1930s myth)05:34 — The infusion study: lactate as fuel, not waste06:42 — Lactate as an oral supplement and the glucose-sparing effect08:44 — Lactate fuels the whole body — even the brain09:49 — A word from Pace Buddies10:22 — Where lactate is made, and why "anaerobic" is the wrong word12:37 — What really causes fatigue: potassium, sodium, phosphate13:32 — The phosphocreatine system: instant but short-lived16:15 — The burning sensation — cytokines, not lactate19:25 — Why the last 3K of a marathon burns (and it isn't lactate)20:27 — Post-race soreness: damage and inflammation, not lactate21:57 — What "clearing lactate" means when lactate rises23:41 — Fat burning, and why lactate is always being produced24:25 — How the whole body buffers and reuses lactate26:19 — Hitting the wall: running out of glucose27:32 — How fast the body clears lactate after hard efforts29:55 — Hydrogen ions, acidosis, and why lactate isn't "lactic acid"33:43 — Can you train lactate clearing?37:21 — Fast-twitch vs slow-twitch: where the burn happens39:03 — Do buffers work? Bicarbonate, beta-alanine 42:18 — The massage therapist myth43:21 — "Clearing lactate" in plain terms: what training really builds

July 31, 2026

How Much Protein Do Runners Actually Need? Dr. Jose Antonio

Dr. Jose Antonio, co-founder and CEO of the International Society of Sports Nutrition (ISSN), joins The Aerobic Edge to go through what the evidence actually says about protein, buffering supplements, and caffeine for endurance athletes.We cover why the protein-kidney myth persists despite years of contrary data, why most national protein guidelines are too low for anyone trying to race rather than just finish, and why sodium bicarbonate — historically avoided for its GI side effects — deserves a place next to beta-alanine, creatine, nitrate, and caffeine as a serious performance supplement.We also get into the practical side: how to fit more protein into a training day without overhauling your diet, when supplementation timing actually matters and when it's just convenience, and why endurance athletes underestimate how much a central, brain-driven sense of fatigue shapes race-day performance.<ul><li>00:34 – Origins of the ISSN</li><li>06:04 – Debunking the protein-kidney myth</li><li>14:03 – How much protein you actually need</li><li>20:38 – Amino acids vs. protein shakes</li><li>33:07 – The six supplements with real evidence behind them</li><li>34:32 – Sodium bicarbonate as a performance buffer</li><li>42:09 – Caffeine dosing and timing</li><li>44:56 – Central fatigue and race-day mindset</li><li>54:55 – Nitrate/beetroot juice</li><li>59:20 – Where to find Jose Antonio</li></ul> Guest Links<ul><li>Instagram: @supphd</li><li>ISSN Instagram: @THE_ISSN</li><li>ISSN Annual Conference: Jupiter, Florida, every June</li></ul> Want a structured, evidence-based approach to your own training? I coach recreational runners toward their personal best, building real aerobic fitness that shows up on race day. Book a free 30-minute consultation call at <a href="https://pacebuddies.com" target="_blank" rel="ugc noopener noreferrer">pacebuddies.com</a>.

19 total episodes available

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What is The Aerobic Edge?: The Aerobic Edge, by Pacebuddies

I'm Joost, running coach at Pacebuddies. This podcast is for runners who are tired of cookie-cutter plans and training hard without getting faster.

No generic advice. No copy-paste schedules. Just honest, no-nonsense conversations about what actually works — from the SRA cycle to smart pacing, recovery, and real progress.

Whether you're training for your first 5K or your tenth marathon, this is coaching that fits your life, your goals, your body.

New episodes every two weeks.

👉 pacebuddies.com
How often does this podcast release new episodes?: This podcast updates daily.
Where can I listen to this podcast?: This podcast is available on 4 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
Does this podcast accept guests?: Yes, this podcast regularly features guests.

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