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The Endurance Lab

Jusman So

The Endurance Lab Podcast is a long-form conversation series exploring training, nutrition, performance, recovery, and endurance sport through the lens of long-term health and longevity.

Designed for midlife runners and endurance athletes who care about improving performance without sacrificing long-term well-being, each episode features thoughtful, evidence-based conversations with experts across endurance sport, including researchers, coaches, and specialists in specific areas of performance, alongside midlife athletes who’ve achieved meaningful performance breakthroughs later in life.

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  • 26 episodes
  • weekly
  • Avg 1 hr 9 min
  • English

Episodes 26

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  • #10
    April 1 · 1 hr 11 min

    #1 HRV Mistake Most Runners Make | Dr. Marco Altini

    Most runners track HRV, but very few actually know how to use it correctly. In this conversation, Dr. Marco Altini explains what HRV can tell you, what it can’t, and how to use it to make better training decisions without becoming a slave to the data. Get your Hume Health Body Pod with up to 50% OFF👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=ENDURANCELAB Use code: ENDURANCELAB The Endurance Lab Training Plans (5K, 10K, Half & Full Marathon) 👉 http://theendurancelab.run/training-plans Get 10% off the Isocapnic BWB to train your respiratory muscles 👉 https://shop.isocapnic.com/?sca_ref=10462834.lsRLwaoT7WUNdYI Use code: JusmanSo Check out all of the exclusive discounts from Partners of The Endurance Lab 👉 https://theendurancelab.run/exclusive-discounts Dr. Marco Altini is a physiological data scientist, HRV researcher, coach, and the founder of HRV4Training. Over the last 15 years, he has worked at the intersection of physiology, wearable technology, machine learning, and endurance performance to help athletes better understand stress, recovery, and training readiness. In this episode, we go far beyond the usual “high HRV is good, low HRV is bad” conversation. We break down how HRV should actually be interpreted in the real world, why resting heart rate still matters, when HRV is useful for adjusting training, and why context matters more than any single number on your watch. We also discuss how HRV changes with age, how life stress compares to training stress, whether HRV can predict overtraining, how tapering affects HRV before a race, and whether HRV is really a meaningful marker of long-term health and longevity. Resources: Marco Altini Substack: https://marcoaltini.substack.com/ Marco Altini personal site: https://www.marcoaltini.com/ HRV4Training: https://www.hrv4training.com/ Coaching: https://marcoaltini.substack.com/p/coachcorner-my-training-philosophy iPhone App: https://apps.apple.com/app/hrv4training/id686923970 Android App: https://play.google.com/store/apps/details?id=com.asma.hrv4training If you are a runner or endurance athlete over 40 trying to train smarter, recover better, and make sense of what your wearable is telling you, this conversation will help you understand HRV in a much more practical and nuanced way. In this episode, we cover: • what HRV actually reflects physiologically • why HRV and resting heart rate should be viewed together • how to know when an HRV change is meaningful • when low HRV should change your training • why HRV is more useful for holding back than pushing harder • whether HRV can help detect overload or injury risk • how HRV changes with aging • life stress vs training stress • whether HRV is linked to metabolic health • what happens to HRV during taper week • whether HRV predicts longevity • morning HRV readings vs overnight wearable data • how women’s HRV can change across the menstrual cycle • whether strength training affects HRV This episode is especially for runners who want to use wearable data intelligently, improve training quality, and avoid misreading HRV trends. Chapters 0:00 Intro 0:45 Why HRV matters 10:14 Why RMSSD is the standard 15:39 When HRV should change training 20:37 HRV for hard vs easy days 31:15 How HRV changes with age 38:04 Life stress, metabolic health, and seasonality 47:01 Overtraining, tapering, and long-term health 55:16 Morning vs overnight HRV reading 1:04:00 Sex differences, hormones, and strength training

  • #9
    March 22 · 1 hr 7 min

    #1 Breathing Technique To Run Faster With Less Effort | Dr. Andrew Sellars

    Can your breathing be the hidden reason running feels harder than it should? Get 10% off the Isocapnic BWB to train your respiratory muscles👉 https://shop.isocapnic.com/?sca_ref=10462834.lsRLwaoT7WUNdYIUse code: JusmanSo In this episode of The Endurance Lab, I sit down with Dr. Andrew Sellars to explore one of the most overlooked performance limiters in endurance sport: breathing. Most runners focus on aerobic fitness, mileage, and strength training — but almost nobody trains the muscles that power every breath. Dr. Sellars explains how inefficient breathing can quietly drain performance, why the respiratory system may be the bottleneck for many runners, and how targeted breathing training can improve running economy, VO2 max, and overall endurance. We talk about how the respiratory muscles affect performance, why breathing may decline with age if left untrained, and how runners can improve it without adding more mileage. We also dive into CO2 tolerance, nasal vs mouth breathing, respiratory muscle training, and how breathing patterns can influence how hard running feels at marathon pace and beyond. Get the Hume Health Body Pod for up to 50% off👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=ENDURANCELABUse code: ENDURANCELAB Train smarter with Athletica and get 15% off for as long as you stay subscribed!👉 https://athletica.ai/?via=theendurancelabUse code: JUSMAN Get 15% off all NovaaLab red light therapy products👉 https://tidd.ly/46iKcApUse code: EnduranceLab15 Check out all exclusive partner discounts from The Endurance Lab👉 https://theendurancelab.run/exclusive-discounts In this episode, we cover: • Why breathing is often ignored in endurance training • How the respiratory system can limit running performance • Why breathing can use up a significant amount of energy during hard efforts • The role of respiratory muscles in fatigue • Whether breathing gets worse with age • CO2 tolerance and why it matters for runners • How respiratory muscle training works • How breathing affects VO2 max • Nasal breathing vs mouth breathing for runners • Why slower, deeper breathing may help running feel easier • How to integrate breathing training into marathon prep Chapters 00:00 Intro 00:40 Who Is Dr. Andrew Sellars?2:15 Is Breathing Limiting Your Running? 7:26 How Does Breathing Limit Performance? 10:43 What Actually Limits Your Breathing? 16:08 The Low-Hanging Fruit Most Runners Ignore 18:08 What Is CO₂ Tolerance? 25:45 How To Improve CO₂ Tolerance? 29:41 What is Respiratory Muscle Training? 34:438 How Much Faster Can Breathing Training Make You? 41:37 Can Respiratory Muscle Training Improve VO₂ Max? 47:07 How Would Respiratory Muscle Training Fit Into A Training Plan? 57:013 The Best Breathing Pattern for Marathon Pace 01:02:14 Nasal vs Mouth Breathing #running #endurancetraining #breathing #vo2max #marathontraining #runningperformance #zonetraining #respiratorytraining #nasalbreathing #mastersrunning #theendurancelab #jusmanso

  • #8
    March 11 · 1 hr 9 min

    How to Burn MORE Fat at High Intensity (and Run Faster) | Dr. Paul Laursen

    Train smarter with Athletica and get 15% off for as long as you stay subscribed!👉 https://athletica.ai/?via=theendurancelabUse code: JUSMAN 📚 Dr. Paul Laursen resources: Article we spoke about 👉 https://pmc.ncbi.nlm.nih.gov/articles/PMC5117036/ Dr. Paul Laursen website 👉 https://www.paullaursen.com/ Science and Application of High Intensity Interval Training 👉 https://www.amazon.com/Science-Application-Intensity-Interval-Training/dp/1492552127/ref=as_li_ss_tl?ie=UTF8&qid=1543887074&sr=8-2&keywords=science+and+application+of+high+intensity+interval+training&linkCode=sl1&tag=hiit09f-20&linkId=478578fb20c993ebde477fea72dbe1ef Socials: @hiitscience @athletica_ai Check out all of the exclusive discounts from Partners of The Endurance Lab 👉 https://theendurancelab.run/exclusive-discounts Is Zone 2 better than HIIT? Does endurance training accelerate cardiac aging? Can improving fat oxidation actually raise your VO₂ max? In this episode of The Endurance Lab Podcast, I sit down with Dr. Paul Laursen — exercise physiologist, HIIT researcher, elite triathlon coach, and co-founder of Athletica — to unpack one of the most misunderstood topics in endurance training: how aerobic base, fat oxidation, and high-intensity interval training actually work together. We go beyond the simplistic “Zone 2 vs HIIT” debate and explore how building a strong aerobic foundation improves fat oxidation — even at high intensities — and why that may be one of the hidden drivers of a higher VO₂ max ceiling and the ability to run faster for longer. 🎙 About Dr. Paul Laursen Dr. Paul Laursen has worked within high-performance sport systems connected to the Australian Institute of Sport and High Performance Sport New Zealand. Academically, he is best known for his research on high-intensity interval training and how manipulating intensity, duration, and recovery drives adaptation. He co-authored High-Intensity Interval Training: Science and Application and co-founded HIIT Science and Athletica. We also discuss: • The minimum effective dose of HIIT for midlife athletes • Why fat oxidation at high intensities matters more than you think • Carbohydrate periodization and “fuel for the work required” • HRV-guided training and nervous system readiness • Whether endurance training accelerates cardiac aging • The neurological benefits of intensity (yes, lactate feeds the brain) • The real limitations of ChatGPT-generated training plans • How AI platforms like Athletica differ from generic AI tools • The future of AI in endurance coaching If you’re a masters runner, endurance athlete, or coach trying to balance performance with longevity, this conversation will reshape how you think about training intensity, metabolism, and adaptation. 🔬 Topics Covered VO₂ max Fat oxidation Zone 2 training HIIT science Carbohydrate periodization Metabolic flexibility HRV and nervous system recovery Cardiac health in endurance athletes AI in coaching Chapters 0:00 Intro 2:05 Zone 2 vs HIIT: A False Dichotomy 5:12 Why Aerobic Base Is the Foundation of Performance 13:10 Lactate, Mitochondria & Lower Lactate at the Same Heart Rate 17:17 Fat Oxidation at High Intensities (The VO₂ Max Connection) 30:10 Definition of High Intensity 37:01 The Minimum Effective Dose of HIIT for Midlife Athletes 39:23 HRV, Nervous System Readiness & When NOT to Train Hard 44:34 Does Endurance Training Accelerate Cardiac Aging? 48:09 Neurological Benefits of HIIT (Why the Brain Loves Lactate) 49:49 Carbohydrate Periodization & Fueling Strategy 53:40 Why ChatGPT Training Plans Fall Short 55:02 How AI Coaching Platforms Actually Work 1:00:54 Can AI Detect Overtraining Better Than Coaches? 1:05:11 The Future of AI in Endurance Coaching

  • #7
    March 1 · 45 min

    The Recovery Mistake Runners Over 40 Keep Making | Christie Aschwanden

    Recovery is a billion-dollar industry, but most athletes are still tired, sore, and unsure what actually works. 15% OFF all NovaaLab Red Light Therapy products👉 https://tidd.ly/46iKcApUse code: EnduranceLab15 Christie Aschwanden's New York Times best-seller:Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery 👉 https://www.amazon.com/Good-Go-Athlete-Strange-Recovery/dp/039325433XThe Endurance Lab Training Plans (5K, 10K, Half & Full Marathon)👉 http://theendurancelab.run/training-plans Check out all of the exclusive discounts from Partners of The Endurance Lab👉 https://theendurancelab.run/exclusive-discountsIn this episode of The Endurance Lab Podcast, I sit down with Christy Aschwanden — award-winning science journalist and author of the New York Times bestseller Good to Go — to cut through the hype and get brutally practical about the smartest recovery strategy according to science.We talk about what “recovery” really means, why so many popular recovery tools are driven by marketing more than evidence, and how to train hard (especially in midlife) without digging a fatigue hole you can’t climb out of.You’ll also learn: • The difference between overreaching vs. overtraining (and why athletes confuse them) • Why “more training” eventually stops working — and what to do instead • The most overlooked recovery levers after the basics are handled • How placebo and expectation can genuinely change what you feel • How to use HRV without outsourcing your judgment to your wearable • The biggest recovery myths that need to die (including supplements)If you’ve ever felt overwhelmed by recovery advice or unsure whether you’re adapting or just accumulating fatigue, this conversation will give you a clearer framework — and a calmer way to train for the long game.Chapters0:00 Intro1:08 Why Christy wrote Good to Go 3:30 Evidence-based recovery protocol 9:20 Other levers after sleep 18:44 Is volume or intensity harder to recover from? 21:05 Recovery for central nervous system fatigue vs peripheral muscular fatigue 24:22 Overreaching vs overtraining 25:30 Why recovery is more difficult as we age? 27:22 Leveraging the placebo effect to enhance recovery 29:48 HRV in the context of recovery 33:57 Recovery demands of fasted training 35:00 Is muscle soreness adaptation or injury? 41:51 Recovery myth that needs to die#endurance #recovery #running #marathontraining #mastersathlete #sportsscience #training #overtraining #hrv #sleep #athleteperformance #strengthtraining #health #triathlon #cycling #podcast #theendurancelab

  • #6
    February 25 · 1 hr 18 min

    Run Faster With Less Effort | Better Running Efficiency | Jay Dicharry

    Get your Hume Health Body Pod with up to 50% OFF Use code: ENDURANCELAB UTM link 👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=ENDURANCELAB Get your Mobo Board with 10% OFF Use code: ELAB10 👉 https://www.moboboard.com/ Running Rewired by Jay Dicharry 👉 https://www.stablebookgroup.com/products/running-rewired?_pos=2&_sid=018450efb&_ss=r The Endurance Lab Training Plans (5K, 10K, Half & Full Marathon) 👉 http://theendurancelab.run/training-plans Check out all of the exclusive discounts from Partners of The Endurance Lab 👉 https://theendurancelab.run/exclusive-discounts Most runners try to “get fitter” with more miles, more intensity, better shoes, more gadgets. Jay Deshari (board-certified sports clinical specialist, PT, biomechanist, researcher, and author of Running Rewired) makes the case that the biggest gains often come from something way less sexy: Better mechanics + better elasticity + better durability. In this episode, we go deep on why distance running is largely elastic (tendons storing + releasing energy) and how small posture and movement changes can shift running economy by up to 8%, which can beat the benefit of most “super shoe” upgrades. What we cover • Why running economy is largely elastic energy transfer (joint to joint) • The slingshot idea: you must absorb/storing energy first to release it • Why “land under your body” can be misleading (you often contact slightly in front to load tendons) • Jay’s lab observation: running economy changed up to 8% just from posture orientation (slight lean forward/back) • What “form breakdown under fatigue” really costs you (seconds → minutes) • Why plyometrics are the fastest way to train elastic return (and how most people do them wrong) • Short ground contact is the point (don’t “hang out” on the ground) • Avoid ego box jumps (knee-height max) • Do them fresh, not cooked after a hard session • A simple strength template for runners (especially 40+) • 3 quality sets × 4 exercises (done fast, done right) • 6–8 rep range, rest long enough to actually lift heavy • Over 40: 2×/week strength often beats another run day for durability + longevity • The truth about “stability shoes,” pronation/supination, and what actually matters • Heel striking: not the villain. Where your foot lands relative to your body matters more than what part hits first. If you’re a masters runner (or just injury-prone), this one is a goldmine. Chapters 0:00 Intro 8:47 Run 8% faster with less effort 22:40 Muscles vs tendons for running 29:18 Plyometrics 36:38 Strength training 47:47 MOBO Board 1:01:48 Supination, pronation & stability shoes 1:0:31 Heel vs mid vs forefoot strike #Running #RunningEconomy #RunFaster #Biomechanics #RunningForm #InjuryPrevention #MastersRunning #Plyometrics #StrengthTrainingForRunners #RunningRewired #JayDeshari #EnduranceLab #Zone2 #VO2max #TempoRun #SuperShoes #MarathonTraining #TrailRunning #Mobility #FootStrength

  • #5
    February 13 · 59 min

    How To Run Faster At a Low Heart Rate | Dr. Phil Maffetone

    Dr. Phil Maffetone on the MAF 180 Formula, Zone 2, Fat Burning & Why Most Runners Train Too Hard 🏃‍♂️5K, 10K, Half & Full Marathon Training Plans 👉 http://theendurancelab.run/training-plans 💸 Check out all of the exclusive discounts from our Partners 👉https://theendurancelab.run/exclusive-discounts In this episode of The Endurance Lab Podcast, I sit down with Dr. Phil Maffetone, one of the most influential voices in endurance sports and human performance. Dr. Maffetone is the creator of the MAF (Maximum Aerobic Function) Method and the well-known MAF 180 formula (180 – age), a simple yet powerful approach to building aerobic fitness that has helped runners, triathletes, cyclists, and everyday athletes get faster at a lower heart rate for decades. We unpack: • How the MAF 180 formula was developed (before lactate testing even existed) • How MAF relates to Zone 2, aerobic threshold, and lactate threshold • Why most runners are sabotaging their aerobic system • The biggest mistakes people make when applying the MAF method • Whether you should slow down or walk hills • How to know if your aerobic base is truly improving • Why “no pain, no gain” may be holding you back • Carbohydrate intake in racing — do you really need 100g+ per hour? • Fat metabolism, insulin resistance, and body composition • The 2-Week Test and how to individualize your nutrition • Whether fasted training is a good idea • How to structure your training year (base vs speed work) • Why endurance should be about long-term health, not short-term performance Dr. Maffetone challenges a lot of modern endurance dogma, especially around high-carb fueling and high-intensity training, and brings the conversation back to something simple: Build the aerobic system first. Protect your health. Get faster the sustainable way. If you’re over 40, focused on longevity, or trying to improve performance without constant injury, this conversation will resonate. Timestamps: 00:00 Intro 05:21 The origin of the MAF 180 formula 15:34 MAF vs Zone 2 & aerobic threshold 20:29 Fat metabolism & aerobic efficiency 25:52 What most runners get wrong about MAF training 27:49 Adjusting for hills and heat 33:07 Adjusting for illness and infections 36:54 80/20 training 40:10 Base training & strides 42:10 How much carbs are needed during training & races? 48:56 Fasted training - Yes or No? 50:38 The 2-Week Test & insulin resistance58:05 Endurance, longevity & having fun

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