The Endurance Lab Podcast

Everything You Need to Know About Exercise and Mitochondria 03.07.2026 21min

Dr. Evans explains what exercise actually does to mitochondria.Sign up for coaching: https://www.endurancelaboratory.com/Dr. Evans Instagram: https://www.instagram.com/doctor_evans_runningDr. Evans Newsletter: https://thescienceofrunning.beehiiv.com/

Training Philosophy with Former Big Ten Champion and Professional Runner | Owen Hoeft 27.06.2026 1h 1min

Dr. Evans hosts Owen Hoeft, a former Big Ten champion, professional, and current running coach. Owen also works for Nomio, the hot supplement touted for reducing lactate levels at sub-maximal efforts. If you are interested in joining Dr. Evans team of highly dedicated athletes, you can click here for a free coaching consult. https://www.endurancelaboratory.com

Kansas State T&F Recruiting Coordinator and Assistant Coach - Trey Brokaw 21.06.2026 58min

Dr. Evans had the pleasure to host Kansas State Track and Field Recruiting Coordinator Trey Brokaw on this episode of the Endurance Lab Podcast. They discussed the current NCAA recruiting landscape, Trey's road to coaching at a Power Four athletic program, and how both coaches and athletes are navigating the pursuit of their dreams of competing at the highest levels.

NCAA Track and Field Championship Predictions 09.06.2026 48min

Dr. Evans sits down with D1 distance runner and avid track fan Kaden Strickland to discuss their predictions for the upcoming NCAA Track and Field Championships taking place from June 10th through June 13th in Eugene, Oregon. Main topics:Marco Langon versus Habtom Samuel in the 5kDoris Lemngole versus Jane Hedengren in the 5kThe men's and women's fields for the 800m-10k

Justyn Knight: Overcoming Injury and Being Grateful for What’s in Front of You 08.06.2026 1h 23min

Dr. Evans hosts Justyn Knight, one of Canada's most accomplished distance runners, to discuss his remarkable career, setbacks, and path to renewed success. Justin shares insights into training, injury management, team dynamics, and mental resilience that every athlete can learn from.Main topics: Justyn's journey from high school to NCAA and international stage The impact of injuries and strategies for recovery How multi-sport background enhances running performance The importance of consistency and smarter training approaches Future innovations in sports science including BFR and neurotechnology

Brooks Beasts Isaiah Harris Dares You to Try His Training 01.06.2026 48min

Isaiah Harris joins the pod to talk about his training, transparency in training, and how he mentally frames racing to stay calm cool and collected. Dr. Evans gives his take on the 800 and why it might be the best event. Follow along for Part II

Running Sub 2:30 at 45 And The Physiology of Success As We Age 21.05.2026 1h 4min

Harnessing Consistency and Community for Long-Term Running Success: Insights from Dixon Mercer & Dr. Bill EvansThis episode dives deep into the power of group training, the science of aging and performance, and strategies for staying injury-free and motivated over decades. Featuring Dickson Mercer, a master athlete and community-oriented runner, and Dr. Bill Evans, the podcast explores how dedicated training, smart recovery, and supporting a running lifestyle can lead to sustained excellence.In this episode: How Dickson Mercer and the Tracksmith Georgetown Running Club maintain elite-level training amidst busy schedules and family life The impact of consistent, community-driven training on longevity and performance Insights into aging athletes: maintaining type 2 fibers, VO2 max, and resilience through strength and sprint training The nuances of training variables: balancing threshold, VO2 max, and sprint efforts as you age The significance of strategic hill running and strength work in preserving performance Fueling strategies for marathon success and managing energy intake under different race scenarios The importance of modeling an active lifestyle for children and inspiring the next generation of runners The science behind muscle fiber changes, capillary density, and neuromuscular adaptation with aging Practical advice on integrating sprint work and hill sessions safely into an older athlete’s routineResources & Links: Georgetown Running Club Hans Degens' Muscle Physiology Research Additional notes: The discussion emphasizes that consistent, community-supported training combined with strategic strength and speed work can sustain high-level athletic performance well into master age. The science-backed insights on muscle fibers, VO2 max, and pacing strategies highlight that aging athletes are capable of maintaining impressive performances through smart training adaptations.

The Spectrum of Training with Olympians Joe and Sage Hurta-Klecker 15.05.2026 1h 18min

The Spectrum of Training with Olympians Joe and Sage Hurta-KleckerThe Klecker's are two of the best runners in American history. They explain their workouts, philosophy, and who can win in a 100m dash.If you're interested in coaching, check out our website, EnduranceLaboratory.com

University of Michigan 800m Record Holder Doesn't Wear A Watch 07.05.2026 49min

University of Michigan 800m Record Holder Doesn't Wear A WatchCamden Law, a 1:45 800m runner, explains his progression through the years, lifting plan, Trent's decision to point, his favorite workout, 100m dash time, and his supplement stack pre race. If you're interested in coaching, check out our website, EnduranceLaboratory.com

Racing Versus Time Chasing? Which is Better For Pre Race Anxiety... With Anna Kostarellis 01.05.2026 46min

Key TopicsTraining strategies for half and marathon distancesRole of cross-training and recovery in elite runningUse of supplements like Nomeo, beetroot, and bicarbonateMental approach to racing and goal settingBalancing training load and injury preventionChapters00:00 Training in Albuquerque: The Best Running City?03:19 The Role of Data in Training04:57 Coaching Philosophy: Balancing Aerobic and Speed Training09:33 Cross Training: Importance and Implementation09:42 Workout Structure: Long Runs and Speed Work14:55 Preparing for the Pittsburgh Half Marathon20:25 Racing Strategy: Competing Without Time Pressure22:10 Navigating Race Day Challenges25:54 The Importance of Training Partners27:53 Supplements and Nutrition for Performance39:18 Defining Success in Running

Olympic Silver Medalist's Best and Worst Workouts and A Broccoli Sprout Deep Dive 22.04.2026 40min

Listen along while I interview Olympic Silver Medalist Evan Jager. Check out our previous episodes and follow my instagram @doctor_evans_running

The Fastest Runner in The NCAA: Trent McFarland 16.04.2026 54min

Check out the Endurance Lab Podcast!Apply online for coaching at endurancelaboratory.comFollow me on instagram @doctor_evans_running

The Training That Took Him From 4:10 to 3:56 in Less Than 6 Months - Henry Dixon 09.04.2026 54min

Learn how a freshman phenom went from 4:10 to 3:56 in less than 6 months. How did he change his training, and why did it work?Chapters00:00 Introduction to Henry Dixon's Journey03:03 From High School to College: The Performance Leap06:13 Breaking Barriers: The 356 Mile09:09 The Mental Game: Preparing for Success12:08 Supplement Strategies: The Pre-Race Protocol15:13 Training Evolution: From High School to College18:08 Workouts that Build Confidence21:08 Strengths and Weaknesses: The Path Ahead24:07 The 800m Challenge: Race Strategy and Execution31:48 The Split Game Begins34:03 Workout Insights and Personal Bests36:52 Challenging Workouts and Mental Toughness41:47 Crowning Achievements Beyond Medals45:56 Friendly Rivalries and Team Dynamics51:44 Training in a Competitive Environment54:00 Closing Thoughts and Future Aspirations54:03 educational-transition-low.wav

Episode 10: Most of What You Need To Know About Running Economy... and Some You Don't 04.04.2026 56min

In this episode, Dr. Bill Evans interviews sports science coach Ben Moxness to explore the physiology of running, neuromuscular mechanisms, and training strategies for runners and sprinters. They discuss motor units, fatigue, strength training, and innovative recovery methods like red light therapy.keywordsrunning physiology, neuromuscular, strength training, sprinting, running economy, fatigue, red light therapy, sports science, performance coachingkey topicsMotor units and threshold firing in musclesNeural mechanisms of fatigue and recoveryStrength training for runners and sprintersRed light therapy and mitochondrial functionRunning economy and neural driveguest nameBen MoxnesstitlesUnlocking Running Performance: The Science of Motor Units and FatigueHow Strength Training Boosts Running Economy and SpeedSound Bites"Neurons fire by sodium rushing in""Fast-twitch motor units fatigue quickly""Speed is modifiable with training"Chapters00:00Introduction to the Podcast and Guest06:24The Role of the Nervous System in Running Performance21:31Understanding Motor Units and Fatigue in Runners26:21Exploring Red Light Therapy and Muscle Recovery30:17The Science of Red Light Therapy32:25Managing Running Injuries33:52The Importance of Strength Training for Runners35:57Improving Running Economy39:40Height and Running Performance41:18Modifying Speed in Runners44:28The Role of Genetics in Running49:15Closing Thoughts and Recommendations56:18educational-intro-low-short.wav

Episode 9: Nike Pro Emily Venters' Resilience and Bouncing Back 25.03.2026 48min

Join us as professional Nike runner Emily Venters shares her inspiring journey from overcoming childhood illness to excelling on the professional stage, along with her insights into training, physiology, and the mental resilience required at the highest levels of running.Key Topics:Emily's personal story, including her battle with leukemia and how it shaped her resilienceTransition from college running to professional competition, including her recent race performancesThe mental challenges faced by professional runners, including stress, anxiety, and managing expectationsFavorites in training gear, including shoes for tempo runs and race dayPhysiological insights into training, including threshold workouts and the importance of training varietyDifferences in training and physiology between women and men, especially at elite levelsThe significance of consistent racing and avoiding overtrainingPractical advice on pacing and training adjustments based on physiological dataEmily’s goals, including setting American records in the 5K and half marathon, and race course preferencesThe power of overcoming childhood illness and its influence on her outlook and motivationTimestamps:00:00 - Introduction to Emily Venters and her background00:32 - Emily’s love for running and her journey into professional athletics01:53 - Insights into her recent race at the NYC half and confidence building03:13 - Discussing setbacks over the past year and mental resilience strategies06:35 - Navigating performance anxiety and the importance of love for the process08:56 - The physical and psychological aspects of racing and training stress13:24 - Key workouts leading up to race day and confidence in training16:41 - The experience of running the marathon and surface challenges18:36 - Physiological discussions: threshold workouts, VO2 max, and training adaptations22:03 - The impact of hormonal fluctuations in women on training and performance23:59 - The importance of appropriate easy run pacing and training polarization27:48 - Transition from college to elite training, increasing mileage, and durability improvements37:28 - Overcoming childhood illness: her experience with leukemia and its influence39:36 - How her childhood battle made her more of a fighter and inspired her running career41:40 - The influence of her childhood illness on her perspective on health and resilience44:16 - Balancing training with personal life and managing stress48:26 - Emily’s goal to break the American records in the half and full marathon49:12 - Race course preferences and future ambitions50:23 - Closing remarks and gratitude for Emily’s openness and insights

Episode 8: Isaiah Jewett's Crazy 800m Workout 18.03.2026 54min

Summary:Join us as we delve into the training, mindset, and personal journey of Olympic 800m runner Isaiah Jewett. Discover insights on race strategy, mental resilience, and the importance of authenticity in athletics.Chapters00:00 Introduction to Isaiah Jewett and his athletic background02:06 Understanding Isaiah's training and favorite workouts06:54 Discussing Isaiah's personal bests and race strategies15:38 Mental preparation and race day rituals23:55 Overcoming setbacks and resilience in athletics33:21 The iconic Olympic moment and character demonstration40:00 Goals and mindset moving into outdoor season44:55 Tips for pushing through fatigue in races48:14 Physical cues and relaxation techniques during races52:08 Final thoughts and encouragement for aspiring athletes53:55 educational-transition-low.wavOur Instagramhttps://www.instagram.com/ijlightspeed/https://www.instagram.com/doctor_evans_running/Apply online for coachinghttps://www.endurancelaboratory.com/

Episode 7: Cam Myers' VO2max 12.03.2026 48min

Learn about Cam's training and physiologyKey Topics:Cam Myers' journey from soccer to elite running, starting around age 10His minimalist yet effective weekly training structure (80-90 miles, 3 sessions)The importance of cross-training and active recovery in durability and funInside look at workout routines: threshold sessions, VO2 max testing, and variable pacingThe mental balance of competition versus enjoying the sportFuture goals: Olympic gold, Commonwealth medals, potential world recordsPrecise details about lactate thresholds, VO2 max, heart rate zones, and training nuancesThe role of consistency over perfection in long-term progressCam’s thoughts on race strategies and the pursuit of faster timesTimestamps: 00:00 - Introduction to Cam Myers and his early running success02:20 - Cam's perspective on comparing himself to other athletes and mental maturity04:31 - How cross-training and fun activities like basketball and tennis influence his durability06:45 - Cam’s weekly training breakdown: mileage, workout types, and recovery insights09:19 - The significance of threshold and VO2 max testing in understanding fitness13:45 - Detailed look at race pacing, splits, and recovery strategies17:02 - The importance of maintaining balance and avoiding overtraining21:03 - Explanation of lactate thresholds, blood lactate testing, and heart rate zones28:48 - Cam’s experience with VO2 max testing protocols and results33:29 - Interpreting VO2 max, lactate threshold, and their implications for performance36:50 - How age, level of training, and altitude affect VO2 max and heart rate responses39:17 - Cam’s future aspirations: Olympic medals, world records, and long-term goals44:28 - Cam reflects on his best workouts, setbacks like hamstring strains, and motivation47:42 - Favorite coffee beans, making coffee, and other personal passions49:08 - Closing thoughts: consistency, staying healthy, and enjoying the journey

Episode 6: The Longevity of the Runner, and USATF Blunder 06.03.2026 1h 3min

SummaryThis episode covers the science of aging in athletes, the impact of training on performance decline, and insights from recent competitions and research. It offers valuable tips for masters athletes and those interested in longevity and performance optimization.keywordsathlete aging, performance decline, training, muscle fibers, half marathon, USATF, longevity, sprinting, endurance trainingkey topicsAging and muscle fiber changesTraining effects on performance declineOptimal warm-up strategies for different agesRecent USATF half marathon incidentLongevity and performance in masters athletesTitlesThe Science of Aging and Performance in AthletesHow to Maintain Speed and Endurance as You AgeSound Bites"Max intent, max velocity, long rest.""Keep training to hit your peak.""No sponsors, just passion for running."Chapters00:00Introduction and Podcast Dynamics03:02Training Insights and Sprinting Techniques05:57Half Marathon Experience and Race Dynamics12:01USATF Half Marathon Championship Controversy18:00Aging and Longevity in Distance Running28:42Understanding Aging and Muscle Physiology39:20Training Adjustments for Aging Athletes52:14The Importance of Consistent Training55:07The Role of Warm-ups in Performance

Episode 5: The Importance of Sprinting, and How to Improve It. 28.02.2026 53min

In this episode, Dr. William Evans and his twin brother John Evans explore the science behind sprinting and endurance running. Whether you're a sprinter or a marathoner, learn how genetics, training strategies, and biomechanics influence performance—and how to optimize your training accordingly.Key Topics:The role of muscle fiber types in sprinting vs. enduranceHow sprint speed reserve impacts 800m and 5K performanceEffective sprint training drills: 30m sprints, Flys, and volume guidelinesThe importance of tendon and joint stiffness for distance runnersInterference effects between sprinting, weightlifting, and endurance workThe significance of maximum velocity in even middle-distance eventsTraining volume recommendations for different athlete levelsHow surface stiffness and footwear impact sprint mechanicsPractical workout examples and splits for sprinters and endurance athletesThe influence of genetics and athlete archetypes ("racehorses" vs. "donkeys") in tailoring trainingTimestamps:00:00 - Welcome and introduction: Meet the Evans twins' unique athletic backgrounds 02:00 - The influence of genetics on sprint and endurance capabilities 03:50 - Muscle fiber types: Understanding Type 1, 2A, 2X and their roles in performance 06:29 - How training predicts aerobic performance more than genetics 08:19 - Why top-end speed is critical for 800m and 5K performance 09:49 - Sprint speed reserve: What it is and why it matters 11:55 - Stratifying athletes based on sprint speed reserve levels 14:10 - The analogy of racehorses vs. donkeys: Tailoring training systems 17:52 - Practical drills for increasing maximum velocity: 30m sprints and Flys 18:42 - Volume and recovery: How to structure sprint workouts within endurance schedules 20:12 - Physiological benefits: Tendon stiffness and joint resilience from sprinting 21:37 - Optimal sequencing of sprint, lift, and endurance sessions 24:17 - How HRV and fatigue influence sprint and endurance training decisions 28:56 - Signs when sprinting intensity is too high relative to training load 36:40 - The interference effect: Hypertrophy, endurance, and neural adaptations 37:20 - The neural basis of sprinting and its structural changes 44:45 - Practical advice: Starting sprint training safely and effectively 45:48 - What shoes—spikes or flats—to wear for maximum benefit 46:10 - Building sprinting into endurance routines: Volume and progression 48:49 - Sample workout splits: Mile repeats, 1K efforts, and their pacing 50:28 - Weekly training logs: What the Evans twins did this week 52:35 - Wrap-up: Stay consistent, listen to your body, and enjoy the processApply online at the https://www.endurancelaboratory.com/Check out the THPStrength page for more details on how to get more athletic in as little as 1 month. Note: For optimal performance, integrate sprint drills gradually, prioritize recovery, and tailor your volume and intensity based on your response. Remember, consistency and listening to your body's signals are key.

Episode 4: Elite Runner Marco Langon's Training and Life 23.02.2026 51min

Marco Langon, running, training, mindset, lactate threshold, VO2 max, family influence, collegiate athlete, track and field, mental resilience summaryIn this episode of the Endurance Lab podcast, Dr. Bill Evans interviews Marco Langon, a rising star in collegiate track and field. They discuss Marco's journey as an athlete, his training philosophy, and the influence of his family on his running career. Marco shares insights on his favorite workouts, the importance of mental resilience, and how he balances different training intensities. The conversation also touches on his aspirations for the future and the role of his mother in shaping his mindset and determination. takeawaysMarco emphasizes the importance of being genuine and not letting accolades define one's character.He believes that people love to talk about themselves, which shapes his interactions.Marco admires historical figures in running, particularly Amy Coughlin and Sebastian Coe.He values the balance between different training intensities to avoid deficiencies.Marco's favorite workout is the eight by mile, which he finds fulfilling.He believes that mental resilience is crucial for success in racing.Marco's family, especially his mother, has been a significant influence on his life and running career.He aims to run competitively for as long as possible, with aspirations for marathon running in the future.Marco's training philosophy includes a focus on consistency and progressive overload.He acknowledges the emotional challenges stemming from his family background, which drive his motivation. sound bites"I want to run as long as I possibly can.""I would not be anyone without her.""I love cats so much."Chapters00:00 Introduction to Marco Langan06:01 Running Legends and Inspirations12:02 Understanding VO2 Max and Lactate Threshold17:57 The Journey of Growth and Improvement28:05 The Evolution of Training Capacity33:33 The Role of Nutrition in Performance39:18 Defining Success Beyond Medals52:12 Mindset Development and Insecurity