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.

Play

Open in

33 episodes
weekly
Avg 1 hr 10 min
English

Episodes 33

Newest Oldest Longest

All13 Unplayed13 In progress0 Played0

Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.

#17
June 5 · 1 hr 4 min
2 UTMB Wins Prove You Don’t Need 120g Carbs | Paul Booth
Everyone seems to be chasing 120 grams of carbs per hour at the moment. But the research says that performance actually starts to dip after 100 grams per hour. And the fuelling plan behind two UTMB wins proves it. Paul Booth is a sports nutritionist, exercise physiologist, and lead nutritionist for the Salomon International Team with 26 years in university academia and 92 ultras completed himself. In 2025 he built the customised fuelling strategies that won both the men's and women's UTMB 100. But what makes this conversation valuable is not what Tom Evans and Ruth Croft did. It is what you can take from it and apply to your next race. In this episode Paul breaks down exactly how much carbohydrate you actually need per hour based on your intensity and fitness level, why going above 100 grams per hour may actually hurt your performance, how to train your gut so it does not fail you on race day, the glucose to fructose ratio that the research actually supports, and the one fuelling hierarchy mistake most ultra runners are making right now. Whether you are racing a marathon, a 100k or a 100 miler this is the most practical fuelling conversation you will find. Paul Booth: Website: https://performancegainsnutrition.com/ Instagram: @ultra.endurance.nutritionist Show notes links: 1. Ricardo Costa — Gut Training Research (the key paper Paul references)https://cdnsciencepub.com/doi/abs/10.1139/apnm-2016-0453 2. Ricardo Costa — Gut Training Systematic Review (most comprehensive overview)https://pubmed.ncbi.nlm.nih.gov/37061651/ 3. O'Brien and Rowlands — The 0.8 fructose to glucose ratio paper (2011)https://journals.physiology.org/doi/full/10.1152/ajpgi.00419.2010 4. O'Brien and Rowlands — Fructose Maltodextrin Ratio Governs Performance (2013)https://www.researchgate.net/publication/255958218_Fructose-Maltodextrin_Ratio_Governs_Exogenous_and_Other_CHO_Oxidation_and_Performance 5. Alan McCubbin — Sodium ingestion and endurance performance systematic reviewhttps://research.monash.edu/en/publications/impact-of-sodium-ingestion-during-exercise-on-endurance-performan/ 0:00 Why 120g/hr has no research behind it 1:11 The UTMB fuelling strategy explained 4:20 What lab testing actually reveals 13:06 How to deliver carbs during a race 16:35 Carb strategy for recreational runners 21:35 Do elites need more carbs than amateurs 28:36 Fuelling the second half of your race 33:30 Gut training and osmolality 38:18 Glucose to fructose ratios 43:05 More carbs does not mean better performance 50:47 Feeding frequency and electrolytes 57:54 The fuelling hierarchy 1:01:13 Final takeaway for your next race 1:03:46 What endurance means to Paul Booth
#16
May 22 · 1 hr 10 min
I Was Wrong About Carbs! 120g/hr Breaks World Records | Tim Noakes
In this episode we cover what his new paper actually claims about muscle glycogen versus blood glucose, why he now believes 120 grams of carbs per hour works — and why the mechanism is not what anyone thought, the difference between fueling your metabolism and stimulating your brain, why recreational runners may be unknowingly developing pre-diabetes, the central governor theory updated, and his single most important training recommendation for every endurance athlete. Prof. Tim Noakes is a South African sports scientist, physician, and Emeritus Professor at the University of Cape Town. He is the author of the landmark book Lore of Running, one of the most comprehensive references in endurance sport ever written. He ran the Comrades Marathon nine times. He pioneered research on hyponatremia in endurance athletes that has saved lives worldwide. He developed the Central Governor Theory of fatigue. And he has spent decades challenging mainstream thinking on carbohydrates, muscle glycogen, and what actually limits human performance. Professor Tim Noakes has spent nearly 50 years studying endurance performance. He helped build the science of carbohydrate loading. He championed low carb for athletes. And in this conversation, he changed his mind — live — about something he had argued against for years. This is one of the most scientifically dense and genuinely surprising conversations in the history of this podcast. The carbohydrate paper: "Carbohydrate Ingestion on Exercise Metabolism and Physical Performance" by Prof. Tim Noakes and colleagues https://academic.oup.com/edrv/article/47/2/191/8432248?login=false The best impact paper: "Carbohydrate ingestion eliminates hypoglycemia and improves endurance exercise performance in triathletes adapted to very low- and high-carbohydrate isocaloric diets" by Prof. Tim Noakes and colleagues https://journals.physiology.org/doi/full/10.1152/ajpcell.00583.2024 The debate paper:"Does a low-carbohydrate diet impede endurance sports performance? Debate Consensus" by Prof. Tim Noakes and Prof. Louise M Burke https://ajcn.nutrition.org/article/S0002-9165(26)00080-8/fulltext 0:00 Prof. Tim Noakes changed his mind 1:11 His new paper on carbohydrates and performance 9:44 Two glucose pools — muscles vs blood 17:11 Muscle glycogen vs blood glucose explained 21:34 Low glycogen fat burning and carbs during exercise 26:09 Does 120 grams per hour actually work 33:07 Practical carb strategy by athlete type 37:34 Should you carb load the liver 42:27 Practical advice for masters runners 53:06 The central governor theory updated 59:36 Mistakes runners will make after this conversation 1:02:18 The Norwegian method — final takeaway 1:07:23 What endurance means to Prof. Noakes
#15
May 15 · 1 hr 11 min
Run Your Fastest Marathon After 45, Even If You Started Late | Matt Fitzgerald
In this episode Matt breaks down exactly why recreational runners become their own ceiling, what he learned training alongside professional runners half his age in Flagstaff, why the 80/20 rule does not need to change as you get older, the carbohydrate debate that is dividing the endurance world right now, and the psychological edge that separates athletes who reach their potential from those who never do. If you want to run your fastest marathon after 40 this is the conversation you need to hear. Matt Fitzgerald's books - https://mattfitzgerald.org/books/ Dream Run Camp - https://dreamrun.com/ Matt Fitzgerald Coaching - https://mattfitzgerald.org/coaching/ 0:00 Fastest marathon after 40 3:31 Time as a limiter 6:06 Training with elites 9:00 More moderate intensity 10:51 The carb debate 18:05 Carbs per hour 21:15 Carb periodization 28:36 80/20 for masters runners 32:52 Low volume and 80/20 35:46 Hyperpolarized training 39:07 Psychology of endurance 47:46 Toughness vs smart racing 50:23 Mental lessons from elites 53:47 Dream Run Camp 1:01:47 What runners take home 1:04:26 What Matt is figuring out
#14
May 8 · 59 min
The Real Reason Runners Over 40 Keep Getting Injured | Brodie Sharpe
Most runners think getting injured comes down to weak glutes, bad form, or worn out shoes. But physiotherapist Brody Sharp says the real reason is almost always something else entirely — and most runners over 40 are missing it completely. In this episode, Brody breaks down the load versus capacity model that explains 90% of running injuries, why strong and weak runners get injured at exactly the same rate, how to use carbon shoes and minimalist shoes as tools to build a more robust and durable body, and the one training ratio that could keep you running injury free for the next decade. Resources: Run Smarter Podcast: https://podcasts.apple.com/au/podcast/the-run-smarter-podcast/id1494778818 YouTube: https://www.youtube.com/@RunSmarterwithBrodieSharpe Website and online coaching: https://runsmarter.online/ Run Smarter Book: https://www.amazon.com/Run-Smarter-Evidence-based-Guidance-Opinions/dp/0645520705 0:00 Why runners over 40 keep getting injured 2:42 Early warning signs of injury 7:46 What runners get wrong about injuries 10:05 Load vs capacity explained 13:40 How to measure your training load 17:59 Carbon shoes and injury risk 21:03 How to transition into carbon shoes 28:35 Barefoot and minimalist shoes 31:37 Protocol for transitioning to minimalist shoes 37:10 Heel striking — is it actually a problem? 39:15 Does prehab actually prevent injury 43:45 What to do when injured 48:38 Injury and mental health 51:50 The 80/20 rule for masters runners
#13
May 1 · 1 hr 9 min
MOST Runners Get Lactate Threshold WRONG | Dr Peter Tran
Most runners train to improve their lactate threshold. But what if improving it is actually making you slower? In this episode, I sit down with Dr. Peter Tran — sports medicine PhD, 1:14 half marathoner, and co-founder of Athyx — to break down everything runners over 40 need to know about lactate, how to actually use it to guide training, and why most of what you've heard about lactate threshold training is wrong. We also get into fueling strategies, the truth about high carb versus low carb for endurance athletes, and the future of continuous lactate monitoring — including Peter's new wearable device that could change how runners train forever. 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 Get 10% off the Athyx Flux 1 👉 https://www.athyx.com/ Use Code: ELAB10 To receive your discount, you need to create an account on the Athyx website. 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 0:00 Why lactate matters 4:39 LT1 and LT2 explained 11:22 Lab vs real world testing 17:52 Maximal lactate steady state 24:11 Using lactate to guide training 29:48 One test tells you nothing 32:06 Shifting the lactate curve 36:29 Lactate data over time 39:42 Lactate vs heart rate 45:04 High carb vs low carb and lactate 50:46 Continuous lactate monitoring 56:15 Athyx Flux One #LactateThreshold #RunningScience #MastersRunners #EnduranceTraining #Zone2Training #LactateTraining #RunFaster #MarathonTraining #RunningOver40 #ContinuousLactate #Athyx #RunSmarter #EnduranceLab #FatAdaptedRunning #HighCarbRunning #TrainingLoad #RunningPerformance #VO2Max #LT1LT2 #NorwegianMethod
#12
April 17 · 59 min
The Secret to Running FAST Even As You Get OLDER | Jeannie Rice
Jeannie Rice is one of the most remarkable masters runners in the world. In this conversation, she shares how she is still breaking world records in her late 70s, from the 1500m all the way to the marathon, and what really matters if you want to stay fast, healthy, and competitive as you age. We talk about the real reasons behind her longevity in running: consistent mileage, simple training, smart recovery, staying injury-free, disciplined sleep, healthy nutrition, and the mindset that keeps her improving decade after decade. Jeannie also breaks down her weekly training, how much speed work she still does, why she recovers so quickly, and what runners in their 40s and 50s should prioritize now if they want to still be performing at a high level later in life. If you’re interested in masters running, marathon training, longevity, injury prevention, recovery, VO2 max, world records, and what it actually takes to keep running strong into your 70s, this episode is packed with lessons. 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 Follow Jeannie Rice - https://www.facebook.com/jeannie.k.rice Chapters00:00 Intro 00:23 World records in her 70s 05:04 What makes Jeannie different 11:14 Jeannie Rice’s weekly training 18:08 Recovery, durability, and staying injury-free 22:41 Sleep, nutrition, and race fueling 30:44 What to prioritize in your 40s and 50s 40:12 Genetics vs training 45:48 Racing younger runners and aging performance 50:33 Jeannie’s race calendar and goals 55:13 What endurance means to Jeannie Rice
#11
April 10 · 55 min
The Low-Carb Strategy Behind 200-Mile Ultramarathons | Steak, Not Pasta | Andrea Moore
Andrea Moore is one of the most accomplished ultra runners in the sport, completing eight races over 200 miles in just eight months in 2025. In this conversation, we explore what it really takes to race at the edge of endurance, from 100 milers to 200+ mile ultras, and how fueling, fat adaptation, recovery, mindset, and durability all change as the distances get longer. Andrea shares how her approach evolved from road running to trail and ultra racing, why she shifted to a low-carb, fat-adapted fueling strategy, how Vespa changed her recovery and muscle durability, and why she believes ultra running is as much emotional and spiritual as it is physical. We also talk about training for ultramarathons, back-to-back long runs, high-intensity work for ultra athletes, strength training, injury prevention, and why the pain cave is not something to fear but something to move toward. If you’re curious about ultra running, 100 mile races, 200 mile races, fat adaptation for endurance, ultra fueling, recovery after long races, or the mindset needed to go deep into suffering and keep moving, this episode is for you. 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 Follow Andrea Moore: Instagram: @andthensome1 TikTok: @andthensome1 Chapters: 00:00 Endurance is ... 01:20 Andrea Moore’s 200-mile journey 06:32 Low-carb fueling, Vespa, and fat adaptation 14:24 Road marathon vs ultra running 19:48 Fueling during 200-mile races 24:38 Strength training and training for your first ultra 30:18 Why ultra runners still need speed work 35:03 Big mileage vs mobility and mindset 40:06 Running toward the pain cave 46:40 Why more older runners move into ultras 49:50 Staying durable and recovering after 200 miles
#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

Showing 21–33 of 33 episodes