Maximum Mileage Running Podcast – Détails, épisodes et analyse

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This month's Hot Seat features repeat guest Steve Winrow of Winrow Performance, answering nutrition questions from our coaching athletes. Steve is a sports nutritionist with a background in exercise physiology, working with everyone from recreational runners to professional tennis players. He's also one of Nick's current athletes, training for a sub-3 Manchester Marathon.

Topics Covered

Overmarketed Nutrition Trends Steve calls out three: low-carb/keto diets (no benefit for endurance performance — the "godfather" keto study was based on just five athletes), fasting protocols (overstated benefits largely based on rodent studies), and the gut health/probiotics craze (not harmful, but a well-balanced diet does the heavy lifting).

Intermittent Fasting & Autophagy The autophagy argument doesn't hold up. Hard endurance training is already a far stronger stimulus for cell repair than fasting. Withholding fuel post-training just impairs glycogen replenishment and increases inflammation. Fasting can work for calorie control — but it doesn't do anything metabolically "fancy."

Appetite Hormones: Ghrelin & Leptin Ghrelin drives short-term hunger (rises before meals, drops after). Leptin reflects longer-term energy status and sits in fat tissue. Rapid weight loss drops leptin fast, which slows metabolism — one reason weight loss stalls. Protein is the most effective macronutrient for managing satiety. Poor sleep and underfuelling disrupt both hormones.

Key Takeaways

1. There is no benefit to low-carb or keto diets for endurance performance. If you want to run fast, eat carbs.
2. Fasting is fine for calorie control but does nothing special for cell repair or metabolism.
3. Aim for 2g/kg protein per day. Use the 3-2-1 method as a starting point and adjust carbs to training load.
4. Fuel the work required — ~0.8–1g/kg carbs either side of hard sessions.
5. Sleep is your number one recovery tool. Prioritise it ruthlessly.
6. Consistency is the biggest predictor of success. Illness and injury kill consistency. Recovery prevents both.

Guest Details

Steve Winrow — Winrow Performance Instagram: @winrowperformance Weekly newsletter every Monday (February focus: recovery)

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

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We’re back… for the first proper Maximum Mileage Podcast in just over a year. Nick and Faye catch up on what’s changed at Maximum Mileage (new coaches, Faye going full-time, a growing global community)… plus their own running years, highs and lows, and a bit of real talk about health, recovery, and what actually matters. 

Then we’re joined by Tina Muir (former GB and Northern Ireland international) for an honest conversation about diet culture, underfuelling, RED-S, and why trying to “cut weight” while marathon training so often backfires. We also get into the current fuelling trend (yes, carbs)… and Tina’s work helping runners and races take practical steps toward sustainability, without the guilt trip. 

Key takeaways (the stuff we want you to remember)
 

• Training hard + cutting calories is a risky combo… performance drops, recovery suffers, niggles appear.
• “Health” is the long game… run well now so you can move well later.
• Underfuelling isn’t just a women’s issue… men get hit too, just with fewer obvious signals.
• Sleep problems can be a big red flag… stress + low energy availability can show up at 3am.
• The goal isn’t perfect eating… it’s a relationship with food that supports training and life.
• Sustainability doesn’t need to be all-or-nothing… start with one uncomfortable “no thanks”.

Quote pulls

• “Training for a marathon and trying to be on a diet at the same time are not very compatible.”
• “Focus on longevity… wellbeing… and performing well in training.”
• “Your body goes into survival mode… what’s less important right now?”
• “The freedom of not having those constant horrible thoughts… is worth everything.”
• “Get used to being uncomfortable… and saying ‘no thank you’.”

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Summary

Frank Wainwright shares his journey into ultra running, the community, and his charitable efforts. He discusses his experiences with extreme events like the Tunnel Ultra and the Brathay 10 in 10, highlighting the physical and emotional challenges. Frank's dedication to youth-focused charities and his passion for supporting young people is evident throughout the conversation. 

Frank Wainwright discusses his Big Tour of England, a running event to raise funds for Brathay Trust, a chosen charity. He shares details about the route, fundraising, and the impact on youth development. Frank also talks about his experiences, challenges, and the support he receives from sponsors and the community


https://frankpublishing.com/the-big-toe-links-page/

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Summary

In this episode, Nick and Faye discuss the current weather conditions and the challenges of running in the rain and their coaching tip of the week is encouraging runners to embrace training in bad weather to build resilience. 
Faye discusses her next race at Forest of Dean and her goal of setting a personal best. In this conversation, Nick Hancock shares his experience of participating in the Brecon to Cardiff Ultra Marathon. He discusses the toughness of the race and the challenges he faced, particularly with uphill climbs and boggy areas. Nick also talks about the mindset shift he had during the race, where he decided to race and started overtaking other runners. He reflects on the positive impact of a strong mindset and the areas he can improve for future races. Nick concludes by discussing the last climb of the race and his overall positive experience with Run Walk Crawl events.

Takeaways

• Embrace training in bad weather to build resilience and be prepared for race day conditions.
• Focus on running by effort rather than pace, especially in challenging weather conditions.
• Stay mentally engaged during races and avoid distractions that can lead to losing focus.
• Set realistic goals and work on regaining confidence after setbacks in training or racing. Maintaining a positive mindset can make a significant difference in a race, allowing you to push through challenges and perform at your best.
• Efficiency at aid stations can save valuable time during an ultra marathon, allowing you to stay focused and maintain momentum.
• Having experienced runners around you can provide motivation and inspiration to push harder and achieve better results.
• Reflecting on both the positives and areas for improvement after a race can help you learn and grow as a runner.
• Participating in well-organized events can enhance the overall race experience and provide opportunities for personal growth.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Summary

The conversation discusses a recent research study on exercise-based injury prevention in endurance runners. The study found that there is no significant positive effect of exercise-based prevention programs on reducing injury risk and injury rates in endurance runners. However, the study also highlights the importance of supervision and adherence to the program, as studies that had close supervision showed a positive effect. The conversation emphasizes the need for individualized strength and conditioning programs, consistent engagement with the program, and consideration of broader healthy behaviours in lifestyle. Future studies should focus on larger-scale, long-term prospective studies and explore the multifactorial nature of overuse injuries in runners.

Takeaways

• Exercise-based prevention programs do not have a significant positive effect on reducing injury risk and injury rates in endurance runners.
• Supervision and adherence to the program are important factors that may contribute to the effectiveness of exercise-based prevention programs.
• Individualized strength and conditioning programs, consistent engagement, and consideration of broader healthy behaviors are recommended for runners.
• Future studies should focus on larger-scale, long-term prospective studies and explore the multifactorial nature of overuse injuries in runners.

Chapters

00:00
Introduction and Background

03:11
Summary of the Research Study

06:17
Supervised vs. Non-Supervised Strength Training

09:22
Future Research and Recommendations

18:05
Practical Advice for Runners

23:42
Limitations of Current Research and Future Studies

31:40
Takeaways and Conclusion

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Summary

The conversation covers topics such as lack of appetite during training, managing nutrition during menopause, recovery strategies, pacing long runs, fasted training, mobility work, and fueling with gels. The conversation covers topics such as the timing and benefits of caffeine gel, fueling for different types of runs, taking a break from long runs, and transitioning from slow to fast running.

Takeaways

• Lack of appetite during training can be managed by eating smaller portions more frequently and focusing on nutrient-dense foods.
• During menopause, it is important to track and understand your body's individual needs and adjust training and nutrition accordingly.
• Recovery strategies should focus on the basics such as good sleep, rest, nutrition, hydration, and stress reduction.
• Long runs should be paced based on training goals and can include specific pace sections as race day approaches.
• Fasted training is not recommended, especially for females, as it can have negative effects on hormones and bone density.
• Mobility work can be beneficial for improving range of motion and balance, especially for trail and off-road runners.
• Fueling with gels should be personalized based on body weight and carbohydrate needs, with gradual increases in intake during training.
• Caffeine gels can be used strategically during races, but absorption may vary depending on the intensity of the run. Caffeine gel should be consumed about 90 minutes before the end of a marathon to allow time for absorption and performance enhancement.
• Fueling during long runs is important for performance and recovery, especially during marathon-paced runs.
• Taking a break from long runs can be beneficial to prevent burnout and rediscover the joy of running.
• Transitioning from slow to fast running requires gradually increasing intensity and getting used to being comfortably uncomfortable.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

WELCOME BACK!!

Summary

In this episode, Nick and Faye discuss their return to the podcast and upcoming races and training plans. They also provide a personal update and share their thoughts on ice baths. The hosts read reviews from listeners and offer a coaching tip on the importance of the long run. They emphasize the need to focus on training volume over the length of the longest run. 

Nick also talks to one of his runners, Andy Grant.

Andy shares his running journey, from his weight loss transformation to his progress in various races. He discusses the challenges of running during lockdown and the impact of his foot specialist wife on his training. 

Andy provides tips for foot care in ultra marathons and reflects on his racing experiences, including the Brighton Marathon. 

He discusses the importance of learning from mistakes in ultra running and shares his upcoming race plans. 

Andy also discusses his nutrition and his experience working with Nick as a coach.

Takeaways

• Weight loss can have a significant impact on running performance and overall health.
• Foot care is crucial in ultra marathons to prevent blisters and other foot issues.
• Learning from mistakes and adjusting training strategies can lead to improvements in performance.
• The coach-athlete relationship is essential for effective training and achieving goals.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Want to uncover the secrets behind capturing the perfect race shot? Hear the inspiring journey of David Miller, from a passionate runner to a renowned sports photographer. Discover how his love for running and an unexpected gift of a DSLR camera during lockdown catapulted him into the world of sports photography.

Dive into the heart of ultrarunning as we explore the adrenaline-pumping Barkley Marathons through the lens of David. Grasp the art of capturing the raw, emotional essence of these gruelling races, and learn the importance of timing, location, and movement in getting that perfect shot.

The episode concludes with a discussion with David, whose stunning black and white photo of runner UTMB 2022 runner-up Matthieu Blanchard recently garnered recognition. We also touch upon upcoming race ideas, recent controversies surrounding UTMB, and potential changes in the UTS course.

As we wrap up the final episode of the year, we express our heartfelt gratitude for the tremendous support received and look forward to bringing you more exciting content in 2024!

You can find David's work at @davidmiller.photography on Instagram

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode of the Maximum Mileage Running Podcast, Faye interviews Chelsea Creak, recent women's champion of the UK/Netherlands Golden Trail Series. 

Part 1 - Ultra Trail Snowdonia

• Nick did the 55K distance at UTS this year and found it extremely challenging even at the shorter distance. He had planned to do the 100 miler originally.
• The race involves very technical terrain including grade 1 scrambles. The weather can also be highly variable with cold, wet, and windy conditions, or like in 2023, it can be oppressively warm!
• Faye agrees it's crucial for runners to carefully review course profiles and aid station distances rather than blindly entering races just because they sound cool. Slow veteran runners can take 24+ hours to finish a mountain 100K.
• They recommend entrants get experience on the actual course ahead of time if possible and consider hiring a coach for proper preparation. Don't just follow a generic training plan.

Part 2 - Interview with Chelsea Creak

• Chelsea recently won the women's Golden Trail Series for the UK and Netherlands.
• She started running after her husband entered her in the Man vs Horse Marathon in Wales back in 2016 which sparked her interest.
• She qualified for the UK finals in 2022 but had to drop out due to a bad ankle injury. She came back stronger than ever in 2023 to win the series.
• Her advice for new trail runners is to join group runs and clubs to meet supportive people who can provide guidance on gear, training, and racing.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, Nick speaks with Dr Richard Blagrove, senior lecturer in sport and exercise physiology at Loughborough University. They dive into the nitty-gritty details of strength training for runners.

Richard explains how adding heavy strength work into a runner's program boosts race performance, mainly by improving running economy. Lifting weights activates more muscle fibres and enhances neuromuscular coordination compared to running alone. For optimal strength development, runners should use low reps with heavy weights rather than high reps that create metabolic fatigue. Leave those demanding efforts to interval sessions!

Compound lifts like squats and deadlifts engage nearly the whole body when done properly, reducing the need for direct “core” exercises. Adding upper body training brings total body strength, supports faster leg turnover, and prevents imbalances. Don’t just train your legs if you want to maximize performance!

While bodyweight exercises are useful initially, adding external resistance is key for continuing strength adaptations long-term. But consistency with just 1-2 strength sessions per week is most important. Even 10-15 minutes of strength work tacked on after runs is better than nothing.

Though strength training may help prevent injuries, outcomes vary widely from person to person. The performance benefits are much more clear and consistent. 

Some of Richard's best quotes:

• "If you’re developing strength in the lower limb, then it would make complete sense to be an all-round athlete and develop a little bit of strength in the upper limb."
• "Everybody wants the little finicky sexy stuff that makes marginal gains, but they don't work on the big stuff."
• "Runners need to spend so much more time asking why."

Hopefully, this episode has convinced you that strength training should be a priority, not just an optional add-on! 

Follow Richard on Twitter (@rich_blagrove) for more running science insights.

BSc (Hons), MSc, PhD, SFHEA, PGCE, ASCC, CSCSSenior Lecturer in Physiology

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/