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Dr Mike T Nelson

From Powerlifter to Trail Runner: How Paul Oneid Rebuilt Endurance After Tearing Both Quads

Published about 5 hours ago • 1 min read

In this episode of the Flex Diet Podcast, I sit down with Paul Oneid, MS, MS, CSCS (Master Athletic Performance, Coaches Corner University) and his longtime friend and coach Cody Miller (Hoopie Strength) to talk about Paul's transition from powerlifting and bodybuilding into endurance running after tearing both his quads.

We get into why Paul made the switch, how Cody built an emergent, responsive training plan for a guy with zero running background and a bilateral quad tear, and the physiology of how the heart actually adapts (or doesn't) when you go from strength sports to endurance work over months and years.

Cody also breaks down his time-to-exhaustion model for structuring intervals — a nerdier, more precise alternative to just chasing heart rate zones or pace targets.

Listen to the full episode here

Episode Timestamps:

04:01 Tech Setup Chaos
05:24 Training Talk Hills
06:03 30K Race Plans
09:45 Podcast Intro Guests
11:19 Why Paul Switched
13:52 Cody Builds Roadmap
15:47 Walk Run Progression
20:26 Form Fixes Injuries
24:22 Heart Adaptations Data
34:59 HRV PED Confounders
38:42 Efficiency Numbers Jump
41:35 Hard Runs and Stroke Volume
43:29 Max Heart Rate and Fatigue Clues
46:31 Why Heart Rate Misleads
48:09 Mental Panic at High HR
54:30 Training as a Game
01:00:05 Time to Exhaustion Model
01:10:14 Profiling Speed and Durability
01:12:54 Progressive Intervals and Output
01:19:44 Aerobic Fitness Life Benefits
01:23:08 Wrap Up and Where to Find Them

If you prefer to watch the podcast, check it out below:

Watch the episode on YouTube

Much love,

Dr. Mike

________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

Dr Mike T Nelson

Creator of the Flex Diet Cert & Phys Flex Cert, CSCS, CISSN, Assoc Professor, kiteboarder, lifter of odd objects, metal music lover. >>>>Sign up to my daily FREE Fitness Insider newsletter below

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