The Strength Running Podcast · Jason Fitzgerald

How to Build Fatigue Resistance with the Coach of Both UTMB Champs, Scott Johnston

·1 hr 9 min·5 clips

Scott Johnston reveals why local muscle fatigue, not overall tiredness, is the real limiter for endurance runners.

This episode features Coach Jason Fitzgerald interviewing elite endurance coach Scott Johnston, author of "Training for the Uphill Athlete" and coach to athletes like Kilian Jornet. They explore the concept of fatigue resistance, distinguishing it from general endurance. Johnston defines local muscular fatigue in the propelling muscles as a primary limiter for endurance athletes, separate from global whole-body fatigue. He references Italian coach Renato Canova's focus on "strength endurance" and the physiological principle of orderly muscle fiber recruitment. Johnston explains that at race pace, the specific muscle fibers recruited may lack the endurance to maintain that force output. Traditional high-intensity interval training improves this but creates excessive global fatigue and hormonal disruption. Johnston describes an alternative method using added resistance to target those pace-specific fibers with less systemic cost. He details practical examples like running uphill, dragging a tire, or using Canova's hill circuit with jumping exercises. Johnston shares his experience coaching cross-country skiers, where muscular endurance training first allowed them to complete high-intensity intervals at consistent paces. He notes historical precedents like Percy Cerutty's sand dune runs and Arthur Lydiard's hill work. The discussion includes how ultra-runner Tom Evans uses track workouts with lactate monitoring to build speed reserve and economy. A surprising insight is that the heart often has unused pumping capacity during long events, making peripheral muscular fatigue the true bottleneck. Johnston argues that making key muscle fibers more fatigue-resistant also improves cardiovascular workout quality by preventing pace decay. He clarifies that while "running on tired legs" is valid, optimal fueling is non-negotiable rather than something to build resistance against. The conversation reveals that hill sprints are considered the most specific strength training for runners. The tone is educational and conversational, with Fitzgerald prompting with specific athlete scenarios. Johnston speaks from decades of coaching experience, blending physiology with practical application. Endurance athletes focused on marathons to ultramarathons will find actionable training strategies here. Listeners seeking quick, simple training tips or those who exclusively run on flat terrain might find the detailed physiological discussion less immediately relevant.

As heard by us

A focused case for running-specific strength, with hills and resistance doing the heavy lifting.

Scott Johnston makes a practical case for building running-specific strength rather than chasing general fatigue tolerance. He points to methods coaches have used in practice: uphill running, sand dunes, surf, and hill circuits that mix short running bouts with jumps or hurdle…

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Why you'd press play

If uphill work feels like a riddle, Scott Johnston breaks down why it taxes the running muscles so hard.

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