The Endurance Lab

Епізоди

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  The Science of Muscle Cramps and How to Prevent Them 14.08.2026 1год 26хв

  In this episode of The Endurance Lab Podcast, I sit down with Dr. Kevin Miller, one of the world's leading researchers on exercise-associated muscle cramps. We dive into the latest science behind muscle cramping, why the traditional dehydration theory doesn't fully explain what happens, and Dr. Miller's new Multifactorial Theory of Muscle Cramping.Dr. Kevin Miller is a Professor and Athletic Trainer at Texas State University. He is the Director of the Heat Emergency Assessment and Treatment (H.E.A.T) Lab in the Department of Health and Human Performance. His research expertise includes the causes, treatments, and prevention of exertional heat illnesses with a specific emphasis on exercise-associated muscle cramping and exertional heatstroke. He has published over 75 peer-reviewed manuscripts and given over 120 presentations on exertional heat illnesses. He has Chaired or co-authored 5 different official heat illness position statements including the 2021 NATA Roundtable on the Prehospital Care of Exertional Heatstroke and the 2015 NATA Position Statement on Exertional Heat Illness. He is a Fellow of the NATA, Associate Editor for the Journal of Athletic Training, member of the Korey Stringer Institute’s Medical and Science Advisory Board, and consultant to schools, hospitals, Universities, and companies for his expertise in heat-related illness.➡️ Dr. Kevin Miller:For consultancy-related assistance on heat or muscle cramping, you can contact Dr. Miller at kmconsultingtx@gmail.com.➡️ Save $100 on Tymewear Pro Training MembershipCode: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM🏃 5K, 10K, Half & Full Marathon Training Plans👉 https://theendurancelab.run/training-plans🎓 Exclusive Discounts & Resources👉 https://theendurancelab.run/exclusive-discountsWe also discuss:• What actually causes muscle cramps• Why stretching works immediately• Why dehydration isn't the whole story• Whether electrolytes actually matter• Bananas, pickle juice, tonic water and salt tablets• Heat vs cold environments• Why elite athletes still cramp• How to prevent cramps• What to do when a cramp strikes• The surprising science behind vinegar and pickle juice• Practical advice every endurance athlete should know00:00 Introduction02:21 What actually causes muscle cramps?06:02 Nervous system vs muscle — where do cramps start?09:02 Why Kevin started researching muscle cramps12:00 Why cramps become so painful14:59 The Multifactorial Theory of cramping18:07 Does dehydration actually cause cramps?24:37 Do electrolytes matter?31:00 Why stretching stops cramps32:35 Hydration vs cramp prevention40:45 Exercise cramps vs night cramps43:21 Do bananas prevent cramps?46:04 Does pickle juice really work?53:19 Coconut water and muscle cramps57:53 Heat, cold and cramping01:02:30 How to prevent muscle cramps01:08:48 Does conditioning reduce cramping?01:11:08 Best way to treat a cramp01:17:43 Recovery after exercise01:21:13 The biggest takeaway01:22:33 Biggest mistakes athletes make01:25:07 What endurance means to Dr. Kevin Miller#MuscleCramps #Endurance #Running #Triathlon #SportsScience #ExerciseScience #Hydration #Electrolytes #Marathon #UltraRunning #Cycling #Performance #EnduranceLab
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  Hypoxic Training: The Science of Getting Faster With Less Oxygen 07.08.2026 1год 28хв

  Can training in low oxygen actually make you a faster runner without adding more training hours?In this episode of The Endurance Lab, I speak with Dr. Barney Wainwright, Senior Research Fellow at Leeds Beckett University, about the science of hypoxic (altitude) training and why many elite endurance athletes now use it to break through performance plateaus.We discuss how hypoxic training works, whether it actually improves sea-level performance, the physiological adaptations behind altitude training, and whether an altitude generator is worth the investment for recreational runners and cyclists.If you've reached a plateau despite consistent training, this episode explains why hypoxic training may be one of the few remaining tools capable of producing meaningful physiological adaptations that traditional training cannot.🫁 Save $100 on Tymewear Pro Training MembershipCode: E-LABTW26👉 https://www.tymewear.com/E-LABTW26🫁 10% Off ISOCapnic BWB DeviceCode: JusmanSo👉 https://shop.isocapnic.com?sca_ref=10462834.lsRLwaoT7WUNdYI🏃 5K, 10K, Half & Full Marathon Training Plans👉 https://theendurancelab.run/training-plans🎓 Exclusive Discounts & Resources👉 https://theendurancelab.run/exclusive-discounts🫁 Customised hypoxic and heat training programs by Dr. Barney Wainwright and his team at Leeds Beckett University Health and Performance Hub:https://www.leedsbeckett.ac.uk/carnegie-school-of-sport/health-and-performance-hub/In this episode you'll learn:• How hypoxic training improves endurance performance• The difference between central and peripheral adaptations• Why elite athletes use altitude training• Whether altitude tents, masks and generators actually work• Heat training vs hypoxic training• How to choose the right hypoxic training method• Whether a $3,000 altitude generator is actually worth the investmentConnect with The Endurance Lab📩 Email: jusman@theendurancelab.run00:00 Why hypoxic training isn't cheap—but can be worth it00:53 Can low oxygen training actually make you faster?03:48 What is hypoxic (altitude) training?06:02 Different types of altitude training explained07:18 Natural altitude vs simulated altitude09:43 What counts as moderate and high altitude?11:32 What actually happens inside your body at altitude?15:00 Acute vs long-term adaptations to hypoxia21:35 Red blood cells, EPO and oxygen delivery24:05 Muscle adaptations beyond red blood cells30:17 Does altitude training improve sea-level performance?41:39 Why altitude generators are so practical46:56 Biggest misconceptions about hypoxic training52:17 Can smartwatches accurately measure SpO₂?54:11 Heat training vs hypoxic training1:06:00 Best hypoxic training equipment for recreational athletes1:11:46 Breathing devices, respiratory muscle training & breath holds1:17:43 Blood flow restriction training1:22:21 What's the best investment for endurance performance?1:25:01 Altitude generator or carbon wheels?1:26:46 What endurance means to Dr. Barney Wainwright
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  Do Exogenous Ketone Supplements Work Better Than Keto Diet? 31.07.2026 1год 16хв

  Why Ketone Supplements Work Better for High-Carb Runners🫁 Save $100 on Tymewear Pro Training MembershipCode: E-LABTW26👉 https://www.tymewear.com/E-LABTW26Most runners assume that if ketones are beneficial, the athletes already producing the most ketones naturally would benefit the most from ketone supplements. But the science suggests something more complicated.In this episode of The Endurance Lab, I sit down with ketone researcher Dr. Jonathan Little to break down the surprising differences between nutritional ketosis and exogenous ketones — and why ketone supplements may actually make more sense for high-carb endurance athletes than runners following a ketogenic diet.We discuss:- Why taking ketone supplements is NOT the same as being in ketosis- The difference between endogenous ketosis and exogenous ketones- Why ketone supplements raise insulin and suppress fat burning- Why keto-adapted runners may get less benefit from ketone supplements- Whether ketone esters can actually improve marathon performance- The truth about ketones as the “fourth macronutrient”- Ketone supplements vs carbohydrates for endurance performance- Whether high-carb runners should consider ketone esters- The potential role of ketones in recovery, glycogen replenishment, inflammation, sleep, and brain health Jonathan Little has spent over a decade researching ketones, ketogenic diets, metabolic health, insulin resistance, and exercise physiology. His work helps separate the hype around exogenous ketones from what the science actually shows.00:00 Ketone Research Background01:48 Endogenous vs Exogenous Ketosis07:02 Why Supplements Reduce Fat Burning08:14 Metabolic Health Benefits Compared10:48 Keto Weight Loss Explained13:48 Keto vs High Carb For Runners20:52 Sports Gels Metabolic Risk27:10 Types of Ketone Supplements33:18 D vs L BHB Differences36:07 BHB Thresholds and Tradeoffs38:51 Acute vs Sustained Ketone Dosing40:21 Ketogenic Marathoner Scenario46:11 High Carb Athlete Reality Check48:43 Recovery and Adaptation Focus50:53 Why Performance Can Drop53:46 Practical Advice for Runners54:52 Recovery Benefits Breakdown01:00:02 Brain and Inflammation Potential01:08:46 Metabolic Health Takeaways01:09:56 Defining Endurance Closing
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  Effortless Speed: Technique To Run Faster With Less Effort | Paul Mackinnon 24.07.2026 1год 30хв

  In this episode, I sit down with running biomechanics coach Paul Mackinnon to break down the science behind efficient running technique. After completing a one-on-one running form analysis with Paul, I completely changed how I think about running mechanics.We discuss why over 95% of runners leak energy through inefficient movement, why improving your running form can improve running economy, reduce injury risk, and help you run faster using the same fitness.We cover arm swing, cadence, heel striking, midfoot striking, overstriding, ground contact time, vertical oscillation, running economy, biomechanics, force production, and the simple cues that helped me immediately feel lighter and more effortless while running.► The Core Program of Cues - https://www.tbrunner.com/membership/► Code: ELP (for 25% off your first month)Connect with Paul Mackinnon► Website: https://www.tbrunner.com/► YouTube: https://www.youtube.com/c/thebalancedrunner► Instagram: https://www.instagram.com/thebalancedrunner/?hl=enIn this episode* Why running form matters* How biomechanics affect running economy* Why physics determines efficient running* The biggest running form mistakes* Why most runners overstride* Heel strike vs midfoot strike* Does cadence really matter?* Ground contact time explained* Vertical oscillation explained* Why arm swing is the most misunderstood part of running* The connection between arm swing and knee drive* Why elite runners move differently* Running efficiency vs running economy* How better running mechanics can reduce injuries* The easiest running form cue anyone can implement todayTimestamps00:00 Why arm swing is so important01:12 My running form breakthrough after working with Paul02:42 Why running form actually matters04:01 Does better running form improve running economy?06:20 How to change your running technique safely09:17 Structural asymmetry vs movement asymmetry12:44 The biggest running form mistakes16:32 Running form and injury risk18:20 Why self-awareness is the first step22:13 Why arm swing changes everything25:58 The real purpose of your arms while running29:27 Why lifting—not pushing—is the secret32:41 Perfect arm swing explained35:03 The truth about vertical oscillation42:13 Heel strike vs midfoot strike48:15 The biggest myth about cadence53:31 Ground contact time explained59:40 Why your torso should stay quiet1:04:34 Why elite runners use their glutes1:13:10 What happens during a running form analysis1:19:49 The easiest running cue to improve immediately
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  The Most Accurate Way To Find ZONE 2 | Arnar Lárusson 17.07.2026 1год 24хв

  Anar Larsson from Tymewear explains why heart rate, pace, power, and even lactate can mislead runners when trying to find their real physiological Zone 2. They often end up training in Zone 3 instead. We talk about VT1, VT2, ventilation, fat oxidation, durability, and why many endurance athletes accidentally train too hard even when they think they are doing easy aerobic training. 🫁 Save $100 on Tymewear Pro Training MembershipCode: E-LABTW26👉 https://www.tymewear.com/E-LABTW26🫁 10% off Isocapnic BWB DeviceCode: JusmanSo 👉 https://shop.isocapnic.com?sca_ref=10462834.lsRLwaoT7WUNdYI🏃 5K, 10K, Half & Full Marathon Training Plans👉 https://theendurancelab.run/training-plans🎓 Exclusive Discounts & Resources👉 https://theendurancelab.run/exclusive-discountsIn this episode:• Why many runners are not really in Zone 2• Why heart rate can drift without your physiology changing• Why ventilation may be a better marker of intensity• How VT1 and VT2 define your real training zones• Why fat oxidation matters for endurance performance• How to improve durability and delay fatigue• Why breathing muscles can be trained• How Tymewear Vital Pro measures ventilation in real timeConnect with The Endurance Lab:📩 Email: jusman@theendurancelab.runChapters:00:00 Are You Really Zone 2?03:00 What Zone 2 Means06:02 Ventilation vs Lactate10:32 Why Heart Rate Misleads15:20 Measuring Physiological State22:25 Why Generic Zones Fail26:25 Power Needs Physiology29:11 Zone 3 Stagnation30:17 Anar’s Background34:00 Ventilation as Ground Truth37:39 Ventilation vs Heart Rate39:41 How Tymewear Measures Breathing45:26 Finding VT1 and VT250:59 Where Ventilation Fails56:04 Breathing Rate vs Tidal Volume58:36 Tymewear Vital Pro1:03:57 Training in Heat1:07:49 What Is Durability?1:11:28 Other Real-Time Tools1:13:48 Stress and Breathing1:14:54 Training Breathing Muscles1:17:13 ISOCapnic BWB#runningover40 #marathontraining #zonetwotraining #heartratetraining #endurancetraining
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  Heat Training for Runners Over 40 | Sports Scientist 03.07.2026 1год 4хв

  Most runners think about training in terms of mileage, intervals, and long runs. Very few think about heat as a performance tool. But heat training could be one of the most accessible and evidence-based performance levers available to any recreational runner — and it requires no extra miles, no gym membership, and no expensive equipment.In this episode Dr. Daniel Snape — sports scientist, environmental physiologist, and the researcher behind the heat and altitude programs for 2025 UTMB winners Tom Evans and Ruth Croft — breaks down exactly how heat training works, what it does to your body, and how any runner over 40 can use it to run faster at a lower heart rate without adding more mileage or intensity to their week.Whether you have access to a sauna, a hot bath, or just a treadmill and some extra layers, this episode will change how you think about what counts as training.Customised heat and hypoxic training programs by Dr. Daniel Snape and his team at Leeds Beckett University Health and Performance Hub:https://www.leedsbeckett.ac.uk/carnegie-school-of-sport/health-and-performance-hub/0:00 Run faster at the same heart rate4:00 Heat training vs heat acclimatisation8:10 What temperatures are we actually targeting9:51 Plasma volume — what it is and what heat training does to it11:14 Hematocrit and red blood cells explained13:44 Does heat training affect the heart15:01 What training zone are you actually in during a heat session16:32 How heat training changes your sweat response18:54 Core temperature and performance range20:07 VO2 max — how much does heat training actually increase it22:19 EPO — how heat training naturally upregulates it24:51 Are older athletes more vulnerable to heat stress26:29 How to measure core temperature safely44:39 Passive protocols — saunas and hot baths52:42 Active heat training — intensity and pacing54:42 The ideal heat training block for a goal race59:01 How long do the adaptations last1:00:47 Maintenance dose to keep adaptations1:01:19 The one thing any runner can do at home1:02:31 When heat training is not worth it
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  The ONLY 4 Supplements You Need To Run Faster For Longer 20.06.2026 1год 15хв

  Patrick Wilson is an exercise physiologist, sports nutrition researcher, and author of The Athlete's Gut. He has spent his career studying how the gut responds to food, fluid, and supplements during exercise — and what actually works versus what the industry wants you to believe.In this episode Patrick breaks down the optimal carbohydrate intake per hour based on the actual dose response research, why going above 90 grams may not give you what you think it does, how gut training works and how quickly you can adapt, the truth about sodium bicarbonate and how to use it without destroying your race, what caffeine abstaining before a race actually does, and which supplements are genuinely worth your money and which ones are not.The Athlete's Gut — https://www.amazon.com/Athletes-Gut-Digestion-Nutrition-Distress/dp/194800710X0:00 The supplement industry0:57 Optimal carbs per hour9:21 The high carb and glycogen paradox11:40 Risks of high carb for recreational runners15:37 Risks of fasted and low carb training19:03 How to build a fuelling strategy without lab access24:12 Gel osmolality 26:57 Gut training 31:29 How quickly can gut training happen36:12 Heat and its effect on carb tolerance38:15 Sodium bicarbonate 43:59 How to use bicarb without the GI disaster54:49 Caffeine — sublingual vs oral delivery1:02:23 Should you stop caffeine before a race1:05:43 Acetaminophen as a performance aid1:09:28 Creatine for runners 1:11:54 Final takeaway on supplements and performance#SportsNutrition #RunningSupplements #CarbsForRunners #EnduranceLab #GutTraining #SodiumBicarbonate #CaffeineAndRunning #MarathonNutrition #RunFaster #UltraRunningNutrition #EndurancePerformance #PatrickWilson #TheAthletesGut #RunningScience #MarathonTraining #FuelingForPerformance #RunnersNutrition #TrailRunningNutrition #UltraMarathon #ErgonicAids
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  Deena Kastor’s Advice To Runners Over 40 | Olympic Medalist 12.06.2026 1год

  Deena Kastor is a three-time Olympian, bronze medalist, former American marathon record holder, Chicago and London marathon champion, and US women's masters marathon record holder at 42 with a time of 2:27. She is one of the most decorated American distance runners of all time. But what made her great was not just her training. It was what she did with the six inches above her shoulders.In this episode Deena breaks down exactly how she trained her mind to run faster, the daily practices that made her simultaneously happier and quicker, how she broke the masters marathon record despite wildfires, allergies, the flu, and a flawed race, why comparison does not have to steal your joy, and what runners over 40 need to hear about their relationship with the sport as times start to change.This is a conversation about the science and practice of thinking your way to better running.Resources:1. Deena's Book: Let Your Mind Run - https://www.amazon.com/Let-Your-Mind-Run-Thinking/dp/15247607572. Deena's Website: https://www.deena-kastor.com/3. Andrew Kastor's Coaching: https://www.coachkastor.com/0:00 The mindset shift that changed everything6:42 How to structure mental training12:04 Does positive thinking actually make you faster13:47 Mental approach as a masters athlete15:48 Breaking the masters marathon record at 4222:18 How to handle the pain cave in a race26:20 Training now at 5329:34 Recovery and how it has changed with age31:05 How environment shapes running longevity34:16 Advice for runners whose times are declining36:29 Advice for runners still improving after 4038:10 Navigating the decline from elite to masters43:23 How to handle comparison45:57 Training with only 5 to 6 hours a week47:08 When injury takes running away49:52 The book — Let Your Mind Run57:54 How to work with Deena and Andrew58:44 Final message to runners over 40#DeenaKastor #MindsetForRunners #RunningMindset #RunnersOver40 #MastersRunning #MarathonMindset #EnduranceLab #LetYourMindRun #MarathonTraining #RunFasterAfter40 #MentalTraining #PositivePsychology #RunningMotivation #MastersMarathon #RunningOver40 #EliteRunning #MarathonPerformance #RunningLongevity #ThinkFaster #WomenRunning
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  2 UTMB Wins Prove You Don’t Need 120g Carbs | Paul Booth 05.06.2026 1год 4хв

  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.nutritionistShow notes links:1. Ricardo Costa — Gut Training Research (the key paper Paul references)https://cdnsciencepub.com/doi/abs/10.1139/apnm-2016-04532. 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.00419.20104. 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_Performance5. 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 it1:11 The UTMB fuelling strategy explained4:20 What lab testing actually reveals13:06 How to deliver carbs during a race16:35 Carb strategy for recreational runners21:35 Do elites need more carbs than amateurs28:36 Fuelling the second half of your race33:30 Gut training and osmolality38:18 Glucose to fructose ratios43:05 More carbs does not mean better performance50:47 Feeding frequency and electrolytes57:54 The fuelling hierarchy1:01:13 Final takeaway for your next race1:03:46 What endurance means to Paul Booth
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  I Was Wrong About Carbs! 120g/hr Breaks World Records | Tim Noakes 22.05.2026 1год 10хв

  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=falseThe 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.00583.2024The 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/fulltext0:00 Prof. Tim Noakes changed his mind1:11 His new paper on carbohydrates and performance9:44 Two glucose pools — muscles vs blood17:11 Muscle glycogen vs blood glucose explained21:34 Low glycogen fat burning and carbs during exercise26:09 Does 120 grams per hour actually work33:07 Practical carb strategy by athlete type37:34 Should you carb load the liver42:27 Practical advice for masters runners53:06 The central governor theory updated59:36 Mistakes runners will make after this conversation1:02:18 The Norwegian method — final takeaway1:07:23 What endurance means to Prof. Noakes
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  Run Your Fastest Marathon After 45, Even If You Started Late | Matt Fitzgerald 15.05.2026 1год 11хв

  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 403:31 Time as a limiter6:06 Training with elites9:00 More moderate intensity 10:51 The carb debate18:05 Carbs per hour21:15 Carb periodization28:36 80/20 for masters runners32:52 Low volume and 80/2035:46 Hyperpolarized training39:07 Psychology of endurance47:46 Toughness vs smart racing50:23 Mental lessons from elites53:47 Dream Run Camp1:01:47 What runners take home1:04:26 What Matt is figuring out
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  The Real Reason Runners Over 40 Keep Getting Injured | Brodie Sharpe 08.05.2026 59хв

  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/id1494778818YouTube: https://www.youtube.com/@RunSmarterwithBrodieSharpeWebsite and online coaching: https://runsmarter.online/Run Smarter Book: https://www.amazon.com/Run-Smarter-Evidence-based-Guidance-Opinions/dp/06455207050:00 Why runners over 40 keep getting injured2:42 Early warning signs of injury7:46 What runners get wrong about injuries10:05 Load vs capacity explained13:40 How to measure your training load17:59 Carbon shoes and injury risk21:03 How to transition into carbon shoes28:35 Barefoot and minimalist shoes31:37 Protocol for transitioning to minimalist shoes37:10 Heel striking — is it actually a problem?39:15 Does prehab actually prevent injury43:45 What to do when injured48:38 Injury and mental health51:50 The 80/20 rule for masters runners
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  MOST Runners Get Lactate Threshold WRONG | Dr Peter Tran 01.05.2026 1год 9хв

  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=ENDURANCELABUse code: ENDURANCELAB Get 10% off the Athyx Flux 1👉 https://www.athyx.com/Use Code: ELAB10To 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-discounts0:00 Why lactate matters4:39 LT1 and LT2 explained11:22 Lab vs real world testing17:52 Maximal lactate steady state24:11 Using lactate to guide training29:48 One test tells you nothing32:06 Shifting the lactate curve36:29 Lactate data over time39:42 Lactate vs heart rate45:04 High carb vs low carb and lactate50:46 Continuous lactate monitoring56:15 Athyx Flux One#LactateThreshold #RunningScience #MastersRunners #EnduranceTraining #Zone2Training #LactateTraining #RunFaster #MarathonTraining #RunningOver40 #ContinuousLactate #Athyx #RunSmarter #EnduranceLab #FatAdaptedRunning #HighCarbRunning #TrainingLoad #RunningPerformance #VO2Max #LT1LT2 #NorwegianMethod
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  The Secret to Running FAST Even As You Get OLDER | Jeannie Rice 17.04.2026 59хв

  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-discountsFollow Jeannie Rice - https://www.facebook.com/jeannie.k.riceChapters00:00 Intro00:23 World records in her 70s05:04 What makes Jeannie different11:14 Jeannie Rice’s weekly training18:08 Recovery, durability, and staying injury-free22:41 Sleep, nutrition, and race fueling30:44 What to prioritize in your 40s and 50s40:12 Genetics vs training45:48 Racing younger runners and aging performance50:33 Jeannie’s race calendar and goals55:13 What endurance means to Jeannie Rice
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  The Low-Carb Strategy Behind 200-Mile Ultramarathons | Steak, Not Pasta | Andrea Moore 10.04.2026 55хв

  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-plansCheck out all of the exclusive discounts from Partners of The Endurance Lab👉 https://theendurancelab.run/exclusive-discountsFollow Andrea Moore:Instagram: @andthensome1TikTok: @andthensome1Chapters:00:00 Endurance is ...01:20 Andrea Moore’s 200-mile journey06:32 Low-carb fueling, Vespa, and fat adaptation14:24 Road marathon vs ultra running19:48 Fueling during 200-mile races24:38 Strength training and training for your first ultra30:18 Why ultra runners still need speed work35:03 Big mileage vs mobility and mindset40:06 Running toward the pain cave46:40 Why more older runners move into ultras49:50 Staying durable and recovering after 200 miles
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  #1 HRV Mistake Most Runners Make | Dr. Marco Altini 01.04.2026 1год 11хв

  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=ENDURANCELABUse 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.lsRLwaoT7WUNdYIUse code: JusmanSoCheck out all of the exclusive discounts from Partners of The Endurance Lab👉 https://theendurancelab.run/exclusive-discountsDr. 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-philosophyiPhone App: https://apps.apple.com/app/hrv4training/id686923970Android App: https://play.google.com/store/apps/details?id=com.asma.hrv4trainingIf 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 HRVThis episode is especially for runners who want to use wearable data intelligently, improve training quality, and avoid misreading HRV trends.Chapters0:00 Intro0:45 Why HRV matters10:14 Why RMSSD is the standard15:39 When HRV should change training20:37 HRV for hard vs easy days31:15 How HRV changes with age38:04 Life stress, metabolic health, and seasonality47:01 Overtraining, tapering, and long-term health55:16 Morning vs overnight HRV reading1:04:00 Sex differences, hormones, and strength training
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  #1 Breathing Technique To Run Faster With Less Effort | Dr. Andrew Sellars 22.03.2026 1год 7хв

  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: JusmanSoIn 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-discountsIn 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 prepChapters00:00 Intro00:40 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 Ignore18:08 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 Pace01:02:14 Nasal vs Mouth Breathing#running #endurancetraining #breathing #vo2max #marathontraining #runningperformance #zonetraining #respiratorytraining #nasalbreathing #mastersrunning #theendurancelab #jusmanso
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  How to Burn MORE Fat at High Intensity (and Run Faster) | Dr. Paul Laursen 11.03.2026 1год 9хв

  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=478578fb20c993ebde477fea72dbe1efSocials: @hiitscience @athletica_aiCheck out all of the exclusive discounts from Partners of The Endurance Lab👉 https://theendurancelab.run/exclusive-discountsIs 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 LaursenDr. 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 coachingIf 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 CoveredVO₂ maxFat oxidationZone 2 trainingHIIT scienceCarbohydrate periodizationMetabolic flexibilityHRV and nervous system recoveryCardiac health in endurance athletesAI in coachingChapters0:00 Intro2:05 Zone 2 vs HIIT: A False Dichotomy5:12 Why Aerobic Base Is the Foundation of Performance13:10 Lactate, Mitochondria & Lower Lactate at the Same Heart Rate17:17 Fat Oxidation at High Intensities (The VO₂ Max Connection)30:10 Definition of High Intensity37:01 The Minimum Effective Dose of HIIT for Midlife Athletes39:23 HRV, Nervous System Readiness & When NOT to Train Hard44:34 Does Endurance Training Accelerate Cardiac Aging?48:09 Neurological Benefits of HIIT (Why the Brain Loves Lactate)49:49 Carbohydrate Periodization & Fueling Strategy53:40 Why ChatGPT Training Plans Fall Short55:02 How AI Coaching Platforms Actually Work1:00:54 Can AI Detect Overtraining Better Than Coaches?1:05:11 The Future of AI in Endurance Coaching
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  The Recovery Mistake Runners Over 40 Keep Making | Christie Aschwanden 01.03.2026 45хв

  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 Go3:30 Evidence-based recovery protocol 9:20 Other levers after sleep18:44 Is volume or intensity harder to recover from?21:05 Recovery for central nervous system fatigue vs peripheral muscular fatigue24:22 Overreaching vs overtraining25:30 Why recovery is more difficult as we age?27:22 Leveraging the placebo effect to enhance recovery 29:48 HRV in the context of recovery33:57 Recovery demands of fasted training35:00 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
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  Run Faster With Less Effort | Better Running Efficiency | Jay Dicharry 25.02.2026 1год 18хв

  Get your Hume Health Body Pod with up to 50% OFFUse code: ENDURANCELAB UTM link 👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=ENDURANCELABGet 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=rThe 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-discountsMost 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. Chapters0:00 Intro8:47 Run 8% faster with less effort22:40 Muscles vs tendons for running29:18 Plyometrics 36:38 Strength training 47:47 MOBO Board1:01:48 Supination, pronation & stability shoes1:0:31 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