Mile 17: The Upper Body

Everyone talks about cadence, footstrike, stride length. No one talks about your shoulders. Or your jaw. Or the way your chest collapses when you’re tired, dragging your breath and form down with it.

This episode is about what happens above the waist.

We’re unpacking Chapter 17 of The Runner’s Paradox: a conversation about structure, not style. Because posture isn’t just about how you look when you run.

It’s about how force travels through you. It’s about that invisible link between shoulder tension and hip drop.

We’re asking: Is your upper body holding you up, or holding you back?

Get the book at therunnersparadox.com. Remember to run upright, aware, and let your posture do the listening.

Mile 16: On The Road

Most runners think strength is built in the gym. But what if true strength has less to do with lifting heavy, and more to do with how well your body holds itself together when everything else starts falling apart?

In this episode, we unpack Chapter 16 of The Runner’s Paradox and challenge the conventional wisdom around strength. This isn’t about the quads or glutes. It’s about systems: how your nervous system fires under fatigue, how your tendons absorb and release force, how your body re-organises under load, and how rest, ironically, can sometimes make you weaker.

We explore the difference between pushing hard and holding form, between building tissue and building trust in your body. Drawing on new perspectives in biomechanics, injury science, and coordination theory, this episode reframes strength as a relationship — not just between muscle and motion, but between you and your own durability.

Based on The Runner’s Paradox by Ying. Learn more at therunnersparadox.com. Best experienced mid-run, right when you’re questioning what your body can still hold.

Mile 15: Off The Road

We often think injuries come from mileage, poor form, or bad shoes—but what if they begin before the run even starts?

In this episode, we explore Chapter 15 of The Runner’s Paradox, where the real culprit behind dysfunctional gait might be your “Off The Road” habits. From how you sit at your desk, to how you carry your bag, to how your body compensates after a sprain ten years ago—this chapter reframes running pain as the product of unconscious choreography rehearsed daily, when you are not running.

We unpack how the body doesn’t just respond to training: it also self-organises around everything you do.

With the latest insights on habitual movement patterns, postural adaptation, and pain as a late-stage signal, we ask: can you truly change your stride if you don’t change your life?

Whether you’re chasing PRs or chasing insight, this episode pulls you off the road to look at where your running really begins.

Based on The Runner’s Paradox by Ying. Learn more at therunnersparadox.com. Best listened to in motion - probably not at your desk.

Mile 14: Calibrating a Smooth Running Experience Some runs feel effortless: fluid, rhythmic, even meditative. But what if that smoothness isn’t a sign of good form… just a well-rehearsed inefficiency?

In this episode, we unpack Chapter 14 of The Runner’s Paradox, where comfort isn’t always your friend and familiar doesn’t always mean functional. We explore how running that feels right can quietly carry the seeds of injury, fatigue, and plateau.

Drawing from new research in biomechanics and wearable tech, we examine the hidden costs of gait patterns that go unchallenged—and the power of calibration to realign comfort with actual efficiency.

This is an episode for anyone who’s ever said “that run felt good”—and still ended up limping two days later.

Based on The Runner’s Paradox by Ying. More at therunnersparadox.com. Best experienced mid-run, especially if you’re starting to wonder whether your ease is coming from mastery… or just muscle memory.

Mile 13: Relearning to Run You have run marathons. You have logged the miles. Trusted the form your body settled into years ago. But what if that form isn’t fixed? What if it’s just… familiar?

This episode opens Part 4 of The Runner’s Paradox with a quiet provocation: maybe you’re not running wrong, but maybe you’re not running as well as you could. We explore the idea that the body isn’t a machine to fine tune, but a living system that reorganises itself with the cues that we feed it. That running form isn’t destiny. It’s a journey that you co-author. This isn’t a call to chase textbook form. It’s an invitation to evolve through patience, curiosity, and the courage to be uncomfortable. Based on The Runner’s Paradox by Ying. Find out more at therunnersparadox.com. Best listened to mid-run: especially if something about your stride feels just slightly…off.

Mile 12: Hitting the Wall — and Breaking Through It

You are not only an agent of your body—but subject to your body.

This episode explores the paradox of pushing limits: when striving makes us stronger, and when it quietly breaks us. We unpack Chapter 12 of The Runner’s Paradox, where “hitting the wall” isn’t merely the loss of speed or strength — it’s the moment when everything you thought you could control begins to slip. And we’re forced to confront what we can and can’t command.

With new research on biomechanics, fatigue thresholds, injury risk, and physiological resilience, we explore the thin line between adaptation and overreach: How far is too far? What does it mean to listen without giving up? Can breakdowns be a form of feedback, not failure?

This chapter isn’t just a conversation about running. It’s about knowing the difference between pushing through and pushing past. Based on The Runner’s Paradox by Ying. Find out more at therunnersparadox.com. For anyone who’s ever hit the wall and wondered if it was telling you something—this one’s for you. New research discussed beyond the book

1. Miyazaki, Y., Takeda, K., & Tanaka, S. (2025). Early marathon running metrics from inertial measurement units predict “hitting the wall”. Frontiers in Sports and Active Living, 7, Article 168144. https://www.frontiersin.org/articles/10.3389/fspor.2025.1681444/full
2. Jones, A. M. (2024). The fourth dimension: Physiological resilience as an emerging determinant of endurance performance. The Journal of Physiology, 602(17), 3627–3638. https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP284205
3. Frandsen, J. S. B., Hansen, M., & Sørensen, H. (2025). Training load spikes and injury risk in 5,200 recreational runners: A 12-month prospective cohort study. British Journal of Sports Medicine. https://bjsm.bmj.com/content/early/2025/07/07/bjsports-2024-109380.full.pdf
4. Roelands, B., & Hettinga, F. (2024). Optimizing performance through brain endurance training: Mental fatigue as a limiting factor in endurance sports. International Journal of Sports Physiology and Performance, 19(10), 973–981. https://journals.humankinetics.com/view/journals/ijspp/19/10/article-p973.xml
5. Palacín, F., Martínez-Navarro, I., & Sanchis-Sanchis, R. (2024). Brain, metabolic, and RPE responses during a free-pace marathon: Markers of hitting the wall. International Journal of Environmental Research and Public Health, 21(8), 1024. https://www.mdpi.com/1660-4601/21/8/1024
6. Vijay, R., & Mehrotra, A. (2024). Lactate threshold and endurance: Revisiting its role in performance prediction. Montenegrin Journal of Sports Science and Medicine, 13(1), 17–26. https://mjssm.me/clanci/MJSSM_March_2024_Vijay.pdf
7. de Souza, D., & Ortega, J. F. (2025). Effects of a 20-week concurrent strength and endurance training program on running performance and economy. Applied Sciences, 15(2), 903. https://www.mdpi.com/2076-3417/15/2/903
8. Zhao, Y., & Liu, H. (2024). The pacing paradox: Split strategy and the incidence of hitting the wall in recreational marathoners. Heliyon, 10(4), e127910. https://www.sciencedirect.com/science/article/pii/S2405844024127910
9. Sievers, C., & Koester, M. (2025). The long-term cardiovascular effects of high-volume endurance sport: A narrative review. Sports Medicine – Open, 11, Article 810. https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-025-00810-3

Mile 11: The Pursuit of Excellence

What does excellence mean when your best days are behind you—or just beginning?

In this episode, we unpack chapter 11 of The Runner’s Paradox, where excellence is less about crossing a finish line, and more about learning how to keep showing up.

This episode discusses how long-distance running shapes, challenges, and ultimately matures our idea of what it means to pursue something deeply, year after year.

We explore how excellence evolves with age, injury, and identity. Backed by new research on brain endurance, athlete cognition, and high-performance psychology, we ask: What if excellence isn’t about doing more, but knowing more? What if it’s not about reaching a standard, but learning to redefine it?

From mental fatigue training to the ethics of “enoughness,” this episode is about ambition that grows up—and still runs.

Based on The Runner’s Paradox by Ying. Get your copy of the book at therunnersparadox.com. Listen mid-run, especially when you’re questioning why you still care this much. You’re not chasing perfection. You’re practicing presence.

New references discussed (2023-2025)

​ Zentgraf, K., & Raab, M. (2023). Excellence and expert performance in sports: What do we know and where are we going? [Preprint]. Retrieved from https://www.researchgate.net/publication/372039098_Excellence_and_expert_performance_in_sports_what_do_we_know_and_where_are_we_going

​ Roelands, B., Hettinga, F., & Meeusen, R. (2024). Optimizing athletic performance through brain endurance training. International Journal of Sports Physiology and Performance, 19(10), 973–981. Retrieved from https://journals.humankinetics.com/view/journals/ijspp/19/10/article-p973.xml

​ André, Q., Smith, J., & Dupont, A. (2025). Resistance to mental fatigue in endurance athletes: Cognitive effort and self‑regulation. Frontiers in Psychology, 16, Article 1616171. Retrieved from https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1616171/full

​ Wang, T., Zhong, Y., & Wei, X. (2024). Early excellence and future performance advantage in endurance athletes. Frontiers in Sports and Active Living, 6, Article 11198806. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11198806

​ Galily, Y., Bar‑Eli, M., & Wininger, S. (2024). Psychological complexity beneath high performance: Reframing athlete success. Current Opinion in Psychology, 66, 102344. Retrieved from https://www.sciencedirect.com/science/article/pii/S2667239124000224

​ Schindler, M. (2023, July 7). The pursuit of enoughness in endurance: Reclaiming performance boundaries. Trail Runner Magazine. Retrieved from https://www.trailrunnermag.com/training/mental-training-training/enoughness

Mile 10: Running As Empowerment

Not all power is loud. Sometimes, it shows up mid-run—somewhere between fatigue and clarity.

In this episode, we explore the kind of empowerment that doesn’t come from pace or podiums. Chapter 10 of The Runner’s Paradox looks at how running can quietly rebuild a person—from the inside out.

We reflect on how long-distance running teaches emotional regulation, sharpens identity, and offers something rare in modern life: the ability to choose discomfort, and grow from it.

We bring in recent research on self-efficacy, resilience, and neuroplasticity to unpack how effort changes the brain, not just the body.

Whether it’s returning from injury or navigating life transitions, this is a conversation about agency: the kind you earn when no one’s clapping, and you keep going anyway.

Based on The Runner’s Paradox by Ying. More at therunnersparadox.com. Listen on your next run. This one is for anyone who’s ever grown stronger in the quiet.