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.
Episoade
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Taurine - the supplement to beat the heat? 01.07.2026 55minDan & 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 1h 13minFollowing 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 1h 15minDan & 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 1h 3minDan & 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 57minDan & 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 1h 5minDan & 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 59minDan & 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 1h 10minDan & 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 59minFollowing 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 1h 37minFollowing 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 1h 12minDan & 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 1h 14minDan & 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 1h 9minDan & 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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Why Do You Fatigue During a Marathon 01.04.2026 1h 4minDan & Owain talk through the multifaceted impact of fatigue on a marathon, how it manifests and some overviews on strategies to delay it!A global view episode to set up some more marathon-specific topics as we race through spring marathon season!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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The Athlete Series: Callum Hawkins 25.03.2026 1h 11minDan & Owain are joined by a runner that doesn't need much of an introduction!Callum Hawkins; 2:08:14 marathon pre- supershoes. 60:00 half. 4th in the World Championships marathon twice (2017 & 2019). Callum talks us through his career so far; the early start in the marathon, his approach to major races, his racing style and the benefits and drawbacks it brings. He also talks about shoes, fuelling, and the Commonwealth Games marathon, as well as his setbacks with injury.We loved talking to Callum - a real hero of running for us both. Hopefully you enjoy too!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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The art of coaching - with David Chalfen 18.03.2026 1h 41minDan & Owain are joined this week by David Chalfen. David currently coaches at Highgate Harriers - one of the most successful clubs in the UK - as well as coaching individuals online and in-person. He's been involved in the sport since the 1980s; as an athlete, coach and working in sport administration. David talks to us about how the landscape of the sport and coaching has changed across his career - from writing a letter to a coach to the rise of online coaching. We also discuss the UK club scene, its benefits and drawbacks.Less primary research, more art of coaching in this one! We'd have loved to keep chatting to David about the sport over a few coffees or beers!David's book about his life in the sport is here too!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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The Science of Trail & Ultra Running - with Dr Simon de Waal 12.03.2026 1h 33minDan & Owain talk about the science of trail and ultra running with Dr Simon de Waal.Simon has recently published a number of papers around the reliability and validity of using lab testing with trail and ultra runners - and talks through why there's a need to devise different testing protocols for these athletes. Simon is a Senior Lecturer at the University of Gloucestershire, and undertook his PhD at Stellenbosch University in South Africa. Simon chatted about his PhD journey; from discovering running to the genesis of the PhD idea, and the studies that he undertook. We really enjoyed this interview, hopefully you do too!Simon's research:https://pubmed.ncbi.nlm.nih.gov/33508776/ https://pubmed.ncbi.nlm.nih.gov/39526871/https://pubmed.ncbi.nlm.nih.gov/41697200/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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The Do's and Don'ts of Session Design 04.03.2026 1h 21minDan & Owain are back to talk session design. We had a few questions throughout the intensity domain series about actually implementing the training in practice - so we thought we'd talk through how to plan a training week, and the considerations for training sessions in each intensity domain!Let us know what you think - this episode came about because of comments and questions so we're always keen to hear what you think!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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How to apply Training Zones to running 25.02.2026 1h 28minDan & Owain are back for the another installment of the intensity domains series. They talk through how to take intensity domains, and apply training zones that support and quantify your training!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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Seville Marathon Recap 19.02.2026 1h 15minDan, Jen & Owain talk through Dan's Seville Marathon - and how exactly Dan went from a week off with an injury, to a 2:11:50 PB!His plans for the next few months are also discussed - some exciting news about this!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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