The Physiology of Endurance Running Podcast
Dan Nash and Owain Zerilli
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This podcast is all about getting sport science research out into the public domain. We cover what we do and don't know regarding all topics related to endurance running performance and, more importantly, how can we use this information to make ourselves healthier and faster runners! Your hosts are Dr Dan Osborn-Nash, 2:12 marathon runner and sport physiologist for Welsh Athletics and Welsh Triathlon, and Owain Zerilli, MSc student exploring the effects of heat on EPO release and 2:38 marathon runner.
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Patreon highlights! 19.08.2026 1Std. 34Min.In case you missed it, Dan & his wife Jemima welcomed Betsi into the world last week - and we've taken a week off of recording. This week's episode is a compilation of some of the best content on our patreon from the last 8 months; paper breakdowns, training talk (road to Valencia continued), interviews, road to London, and more behind the scenes content.Hope you enjoy - and we'll be back next week!The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!Follow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site.You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7 -
The future of sport science? 12.08.2026 1Std. 5Min.Dan & Owain get their prediction hats on, and discuss where they think the future of sport science is heading. Along with some fun suggestions, they discuss training, nutrition & technology, and what they think might be different (or stay the same) in 5 years time.What do you think we might be doing in 2031?The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!Follow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site.You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7 -
Weight & Performance: Finding the Balance 05.08.2026 58Min.Dan & Owain dive into a taboo area of endurance sports, one that has returned as a discussion point following Josh Kerr's mile world record - weight. Tackling the subject through the lens of a fantastic case study by Trent Stellingwerff, they discuss the importance of weight and body composition, and share some thoughts about when you might want to think about this yourself. Thanks for the support as always!Josh Kerr articleTrent Stellingwerff case studyEating disorder systematic reviewThe Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!Follow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site.You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Lactate Gels: A Fad or the Future? 29.07.2026 1Std.The endurance sport world is buzzing with discussion about lactate gels. From powering Yomif Kejelcha to a 1:59 marathon (maybe), and Tadej Pogacar to another Tour de France victory, lots of people are talking about these gels - so Dan & Owain talk through what we know... so far! Lots more to come with this topic!The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check them out here -https://www.soarrunning.com/ Click here for details on their latest women's project:SOAR Women:ProjectsFollow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site.You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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The science of altitude - with James Barber 22.07.2026 1Std. 12Min.Dan and Owain finally discuss altitude on the podcast!They're joined by James Barber, Lead Performance Specialist at The Altitude Centre and a PhD candidate at Anglia Ruskin University.James chats through the environmental challenges at altitude, the changes in physiology, and how to utilise those to improve performance!James' SurveyRepeated Sprint PaperThe Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check them out here -https://www.soarrunning.com/ Click here for details on their latest women's project:SOAR Women:ProjectsFollow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site.You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Tymewear - the next step in wearables? With founder Arnar Larusson 15.07.2026 1Std. 22Min.Dan & Owain chat to the founder of Tymewear, Arnar Larusson. Tymewear is a heart rate monitor with a built in ventilation measurement device, that offers ventilatory data - a measure seen in the lab but not readily available in the field!Arnar talks about the creation of the device, and going from an idea to the device being used at the Tour de France by Team Visma Lease-a-Bike! Check out Tymewear here!The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check them out here -https://www.soarrunning.com/ Click here for details on their latest women's project:SOAR Women:ProjectsFollow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site.You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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What can runners learn from cyclists? With Marinus Petersen 08.07.2026 1Std. 25Min.Dan & Owain chat to former professional cyclist Marinus Petersen. Marinus raced competitively in France, after studying sport science at Loughborough University. He's recently transitioned to triathlon, and has done so with an inquisitive and open mind to trying different training ideas in running. He is also the lead coach at Kilowatt Coaching.We chat to him about this process and how to be more open to experimentation and inspiration from other sports.The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check them out here -https://www.soarrunning.com/ Click here for details on their latest women's project:SOAR Women:ProjectsFollow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site.You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Taurine - the supplement to beat the heat? 01.07.2026 55Min.Dan & Owain talk through Taurine - well known to anyone that drinks Red Bull or Monster, but a supplement that may improve your performance in the heat!Is there a good evidence base? Or are things a bit unknown?Have you tried Taurine yourself?Taurine Supplementation and Human Heat Tolerance: Mechanisms, Evidence, and Integration with Heat Acclimation, Cooling, and HydrationAcute taurine supplementation enhances thermoregulation and endurance cycling performance in the heatThe effect of 8-day oral taurine supplementation on thermoregulation during low-intensity exercise at fixed heat production in hot conditions of incremental humidityCheck out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Can AI replace your running coach? 24.06.2026 1Std. 13Min.Following the launch of a Claude and Strava integration, Dan & Owain put their livelihoods on the line and test the protocol! A range of questions was put to Claude to interrogate their data, with varying results!Check back in in 12-months and we will see if AI has made us redundant! The AI audit paper discussedCheck out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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All about HRV - with Marco Altini 17.06.2026 1Std. 15Min.Dan & Owain are joined by a leading voice on HRV, Marco Altini. Marco has worked on HRV, both the physiology behind the measure and applying the data in day to day life for many years. He talks to us about what HRV is, how to properly measure and apply HRV data, and the state of wearable tech in 2026. Marco's book can be found here!Marco's SubstackSoar SolsticeThe Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the world's best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Will tilting your bed make you run faster? (and how to critically analyse a paper) 10.06.2026 1Std. 3Min.Dan & Owain talk through a recent paper that's hit the mainstream - suggesting that tilting your bed may increase haemoglobin mass.It's a catchy premise, but they talk through how to actually read and apply a study like this into your training and life!The paper!Soar SolsticeThe Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the world's best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Your guide to beating the heat! 03.06.2026 57Min.Dan & Owain talk about heat acclimation now that we've reached summer in the Northern Hemisphere!Different from haematological adaptations, the guys talk through some of the foundational research and how they'd acclimate for a hot race!The main paper discussedSoar SolsticeThe Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the world's best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Anaerobic Capacity: Training Beyond the Red Line 27.05.2026 1Std. 5Min.Dan & Owain talk about an often misunderstood, or overstated area of endurance physiology - anaerobic capacity.A number of energy systems play a part in endurance performance, but their importance change depending on the duration of exercise!The main paper discussedCheck out our Soar Giveaway here!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Critical Speed, critical for your training? 20.05.2026 59Min.Dan & Owain are back to discuss the Critical Speed model. The model is often used in sport science research, as another method of quantifying the steady state and non-steady state boundary, but utilising performance trials or race data rather than metabolic measurements.More to come on this topic in the next few months!A very good paper about Critical SpeedCheck out our Soar Giveaway here!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Your guide to get fast this summer! 13.05.2026 1Std. 10Min.Dan & Owain are back with a discussion about how to inject some speed into your marathon legs over the summer!Lots of runners spend the summer trying to run a fast 5k off the back of a spring marathon - and Dan & Owain discuss an evidence-lead approach to this, with a few scenarios in mind!Hopefully this offers some good insight and ideas for your summer, if you're targeting shorter events!Check out our Soar Giveaway here!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Episode 101 - Q&A 06.05.2026 59Min.Following a busy spring of marathon's - for Dan at least - and to celebrate crossing into triple digits, we've recorded a Q&A!Lots of topics covered in this one, and we'll do another soon!Check out our Soar Giveaway here!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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Training Block Breakdowns 29.04.2026 1Std. 37Min.Following a big spring of racing, Dan, Jen & Owain are back to break down their training, and how they apply some of the podcast topics to their own running!Dan talks us through training and racing 3 marathons in 30 weeks. Jen discusses what stayed the same, and what changed between Valencia and Rotterdam. Owain breaks down the change from flat road racing to technical trails!Check out our Soar Giveaway here!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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So, you've just run a marathon... 22.04.2026 1Std. 12Min.Dan & Owain round off the marathon series, with a discussion about the stress and strain your body has just been put through over the course of 26.2 miles!There's a lot to recover from post-marathon, some of which is obvious, and some of which is a lot more nuanced and less understood. They then talk about their approaches to returning to run after a marathon, or other big races!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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From Taper to Marathon Start Line: Mastering the Last 48 Hours 15.04.2026 1Std. 14Min.Dan & Owain talk through the final 48 hours before a marathon. There's lots of ways to jeopardise your race, and undo the training you've done in the weeks before. A real mix of science and practical application in this episode as they talk through lived experiences and research based approaches to the days before a marathon!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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STOP CHASING SPLITS: How you should actually pace a marathon! 08.04.2026 1Std. 9Min.Dan & Owain talk through race planning. You've put in the hours and days of hard training, through the cold and wet weather... How do you convert that into a race performance that you're happy with?Pacing, watch setup, fuelling, and conditions are all considered before standing on the start line!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here:https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
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