The Endurance Lab

Jusman So
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  • Running
  • Bimestral

The Endurance Lab Podcast is a long-form conversation series exploring training, nutrition, performance, recovery, and endurance sport through the lens of long-term health and longevity. Designed for midlife runners and endurance athletes who care about improving performance without sacrificing long-term well-being, each episode features thoughtful, evidence-based conversations with experts across endurance sport, including researchers, coaches, and specialists in specific areas of performance, alongside midlife athletes who’ve achieved meaningful performance breakthroughs later in life.

  1. Run Faster In ZONE 2 Using THIS Protocol | Dr. Daniel Snape

    hace 4 d

    Run Faster In ZONE 2 Using THIS Protocol | Dr. Daniel Snape

    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 rate 4:00 Heat training vs heat acclimatisation 8:10 What temperatures are we actually targeting 9:51 Plasma volume — what it is and what heat training does to it 11:14 Hematocrit and red blood cells explained 13:44 Does heat training affect the heart 15:01 What training zone are you actually in during a heat session 16:32 How heat training changes your sweat response 18:54 Core temperature and performance range 20:07 VO2 max — how much does heat training actually increase it 22:19 EPO — how heat training naturally upregulates it 24:51 Are older athletes more vulnerable to heat stress 26:29 How to measure core temperature safely 44:39 Passive protocols — saunas and hot baths5 2:42 Active heat training — intensity and pacing 54:42 The ideal heat training block for a goal race 59:01 How long do the adaptations last 1:00:47 Maintenance dose to keep adaptations 1:01:19 The one thing any runner can do at home 1:02:31 When heat training is not worth it

    1 h 4 min
  2. More Carbs Isn’t Always Better for Performance | Dr. Patrick Wilson

    20 jun

    More Carbs Isn’t Always Better for Performance | Dr. Patrick Wilson

    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/194800710X 0:00 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

    1 h 15 min
  3. Deena Kastor's Advice To All Runners Over 40

    12 jun

    Deena Kastor's Advice To All Runners Over 40

    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/1524760757 2. Deena's Website: https://www.deena-kastor.com/ 3. Andrew Kastor's Coaching: https://www.coachkastor.com/ 0:00 The mindset shift that changed everything 6:42 How to structure mental training 12:04 Does positive thinking actually make you faster 13:47 Mental approach as a masters athlete 15:48 Breaking the masters marathon record at 42 22:18 How to handle the pain cave in a race 26:20 Training now at 53 29:34 Recovery and how it has changed with age 31:05 How environment shapes running longevity 34:16 Advice for runners whose times are declining 36:29 Advice for runners still improving after 40 38:10 Navigating the decline from elite to masters 43:23 How to handle comparison 45:57 Training with only 5 to 6 hours a week 47:08 When injury takes running away 49:52 The book — Let Your Mind Run 57:54 How to work with Deena and Andrew 58:44 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

    1 h 1 min
  4. The Proven Fueling Strategy Behind 2 UTMB Wins Applied to Your Next Race | Paul Booth

    5 jun

    The Proven Fueling Strategy Behind 2 UTMB Wins Applied to Your Next Race | Paul Booth

    Everyone seems to be chasing 120 grams of carbs per hour at the moment. But the research says that performance actually starts to dip after 100 grams per hour. And the fuelling plan behind two UTMB wins proves it. Paul Booth is a sports nutritionist, exercise physiologist, and lead nutritionist for the Salomon International Team with 26 years in university academia and 92 ultras completed himself. In 2025 he built the customised fuelling strategies that won both the men's and women's UTMB 100. But what makes this conversation valuable is not what Tom Evans and Ruth Croft did. It is what you can take from it and apply to your next race. In this episode Paul breaks down exactly how much carbohydrate you actually need per hour based on your intensity and fitness level, why going above 100 grams per hour may actually hurt your performance, how to train your gut so it does not fail you on race day, the glucose to fructose ratio that the research actually supports, and the one fuelling hierarchy mistake most ultra runners are making right now. Whether you are racing a marathon, a 100k or a 100 miler this is the most practical fuelling conversation you will find. Paul Booth: Website: https://performancegainsnutrition.com/ Instagram: @ultra.endurance.nutritionist Show notes links: 1. Ricardo Costa — Gut Training Research (the key paper Paul references)https://cdnsciencepub.com/doi/abs/10.1139/apnm-2016-0453 2. Ricardo Costa — Gut Training Systematic Review (most comprehensive overview)https://pubmed.ncbi.nlm.nih.gov/37061651/ 3. O'Brien and Rowlands — The 0.8 fructose to glucose ratio paper (2011)https://journals.physiology.org/doi/full/10.1152/ajpgi.00419.2010 4. O'Brien and Rowlands — Fructose Maltodextrin Ratio Governs Performance (2013)https://www.researchgate.net/publication/255958218_Fructose-Maltodextrin_Ratio_Governs_Exogenous_and_Other_CHO_Oxidation_and_Performance 5. Alan McCubbin — Sodium ingestion and endurance performance systematic reviewhttps://research.monash.edu/en/publications/impact-of-sodium-ingestion-during-exercise-on-endurance-performan/ 0:00 Why 120g/hr has no research behind it 1:11 The UTMB fuelling strategy explained 4:20 What lab testing actually reveals 13:06 How to deliver carbs during a race 16:35 Carb strategy for recreational runners 21:35 Do elites need more carbs than amateurs 28:36 Fuelling the second half of your race 33:30 Gut training and osmolality 38:18 Glucose to fructose ratios 43:05 More carbs does not mean better performance 50:47 Feeding frequency and electrolytes 57:54 The fuelling hierarchy 1:01:13 Final takeaway for your next race 1:03:46 What endurance means to Paul Booth

    1 h 5 min
  5. Tim Noakes: I Was Wrong About Carbs! 120g/hr Breaks World Records

    22 may

    Tim Noakes: I Was Wrong About Carbs! 120g/hr Breaks World Records

    In this episode we cover what his new paper actually claims about muscle glycogen versus blood glucose, why he now believes 120 grams of carbs per hour works — and why the mechanism is not what anyone thought, the difference between fueling your metabolism and stimulating your brain, why recreational runners may be unknowingly developing pre-diabetes, the central governor theory updated, and his single most important training recommendation for every endurance athlete. Prof. Tim Noakes is a South African sports scientist, physician, and Emeritus Professor at the University of Cape Town. He is the author of the landmark book Lore of Running, one of the most comprehensive references in endurance sport ever written. He ran the Comrades Marathon nine times. He pioneered research on hyponatremia in endurance athletes that has saved lives worldwide. He developed the Central Governor Theory of fatigue. And he has spent decades challenging mainstream thinking on carbohydrates, muscle glycogen, and what actually limits human performance. Professor Tim Noakes has spent nearly 50 years studying endurance performance. He helped build the science of carbohydrate loading. He championed low carb for athletes. And in this conversation, he changed his mind — live — about something he had argued against for years. This is one of the most scientifically dense and genuinely surprising conversations in the history of this podcast. The carbohydrate paper: "Carbohydrate Ingestion on Exercise Metabolism and Physical Performance" by Prof. Tim Noakes and colleagues https://academic.oup.com/edrv/article/47/2/191/8432248?login=false The best impact paper: "Carbohydrate ingestion eliminates hypoglycemia and improves endurance exercise performance in triathletes adapted to very low- and high-carbohydrate isocaloric diets" by Prof. Tim Noakes and colleagues https://journals.physiology.org/doi/full/10.1152/ajpcell.00583.2024 The debate paper:"Does a low-carbohydrate diet impede endurance sports performance? Debate Consensus" by Prof. Tim Noakes and Prof. Louise M Burke https://ajcn.nutrition.org/article/S0002-9165(26)00080-8/fulltext 0:00 Prof. Tim Noakes changed his mind 1:11 His new paper on carbohydrates and performance 9:44 Two glucose pools — muscles vs blood 17:11 Muscle glycogen vs blood glucose explained 21:34 Low glycogen fat burning and carbs during exercise 26:09 Does 120 grams per hour actually work 33:07 Practical carb strategy by athlete type 37:34 Should you carb load the liver 42:27 Practical advice for masters runners 53:06 The central governor theory updated 59:36 Mistakes runners will make after this conversation 1:02:18 The Norwegian method — final takeaway 1:07:23 What endurance means to Prof. Noakes

    1 h 11 min
  6. Run Your Fastest Marathon After 45, Even If You Started Late | Matt Fitzgerald

    15 may

    Run Your Fastest Marathon After 45, Even If You Started Late | Matt Fitzgerald

    In this episode Matt breaks down exactly why recreational runners become their own ceiling, what he learned training alongside professional runners half his age in Flagstaff, why the 80/20 rule does not need to change as you get older, the carbohydrate debate that is dividing the endurance world right now, and the psychological edge that separates athletes who reach their potential from those who never do. If you want to run your fastest marathon after 40 this is the conversation you need to hear. Matt Fitzgerald's books - https://mattfitzgerald.org/books/ Dream Run Camp - https://dreamrun.com/ Matt Fitzgerald Coaching - https://mattfitzgerald.org/coaching/ 0:00 Fastest marathon after 40 3:31 Time as a limiter 6:06 Training with elites 9:00 More moderate intensity 10:51 The carb debate 18:05 Carbs per hour 21:15 Carb periodization 28:36 80/20 for masters runners 32:52 Low volume and 80/20 35:46 Hyperpolarized training 39:07 Psychology of endurance 47:46 Toughness vs smart racing 50:23 Mental lessons from elites 53:47 Dream Run Camp 1:01:47 What runners take home 1:04:26 What Matt is figuring out

    1 h 11 min
  7. Physiotherapist: Do THIS To Stay Injury Free As A Runner Over 40 | Brodie Sharpe

    8 may

    Physiotherapist: Do THIS To Stay Injury Free As A Runner Over 40 | Brodie Sharpe

    Most runners think getting injured comes down to weak glutes, bad form, or worn out shoes. But physiotherapist Brody Sharp says the real reason is almost always something else entirely — and most runners over 40 are missing it completely. In this episode, Brody breaks down the load versus capacity model that explains 90% of running injuries, why strong and weak runners get injured at exactly the same rate, how to use carbon shoes and minimalist shoes as tools to build a more robust and durable body, and the one training ratio that could keep you running injury free for the next decade. Resources: Run Smarter Podcast: https://podcasts.apple.com/au/podcast/the-run-smarter-podcast/id1494778818 YouTube: https://www.youtube.com/@RunSmarterwithBrodieSharpe Website and online coaching: https://runsmarter.online/ Run Smarter Book: https://www.amazon.com/Run-Smarter-Evidence-based-Guidance-Opinions/dp/0645520705 0:00 Why runners over 40 keep getting injured 2:42 Early warning signs of injury 7:46 What runners get wrong about injuries 10:05 Load vs capacity explained 13:40 How to measure your training load 17:59 Carbon shoes and injury risk 21:03 How to transition into carbon shoes 28:35 Barefoot and minimalist shoes 31:37 Protocol for transitioning to minimalist shoes 37:10 Heel striking — is it actually a problem? 39:15 Does prehab actually prevent injury 43:45 What to do when injured 48:38 Injury and mental health 51:50 The 80/20 rule for masters runners

    1 h
  8. Lactate Scientist: Why MOST Runners Get Lactate Threshold WRONG | Dr Peter Tran

    1 may

    Lactate Scientist: Why MOST Runners Get Lactate Threshold WRONG | Dr Peter Tran

    Most runners train to improve their lactate threshold. But what if improving it is actually making you slower? In this episode, I sit down with Dr. Peter Tran — sports medicine PhD, 1:14 half marathoner, and co-founder of Athyx — to break down everything runners over 40 need to know about lactate, how to actually use it to guide training, and why most of what you've heard about lactate threshold training is wrong. We also get into fueling strategies, the truth about high carb versus low carb for endurance athletes, and the future of continuous lactate monitoring — including Peter's new wearable device that could change how runners train forever. Get your Hume Health Body Pod with up to 50% OFF 👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=ENDURANCELAB Use code: ENDURANCELAB Get 10% off the Athyx Flux 1 👉 https://www.athyx.com/ Use Code: ELAB10 To receive your discount, you need to create an account on the Athyx website. The Endurance Lab Training Plans (5K, 10K, Half & Full Marathon) 👉 http://theendurancelab.run/training-plans Check out all of the exclusive discounts from Partners of The Endurance Lab 👉 https://theendurancelab.run/exclusive-discounts 0:00 Why lactate matters 4:39 LT1 and LT2 explained 11:22 Lab vs real world testing 17:52 Maximal lactate steady state 24:11 Using lactate to guide training 29:48 One test tells you nothing 32:06 Shifting the lactate curve 36:29 Lactate data over time 39:42 Lactate vs heart rate 45:04 High carb vs low carb and lactate 50:46 Continuous lactate monitoring 56:15 Athyx Flux One #LactateThreshold #RunningScience #MastersRunners #EnduranceTraining #Zone2Training #LactateTraining #RunFaster #MarathonTraining #RunningOver40 #ContinuousLactate #Athyx #RunSmarter #EnduranceLab #FatAdaptedRunning #HighCarbRunning #TrainingLoad #RunningPerformance #VO2Max #LT1LT2 #NorwegianMethod

    1 h 9 min
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Información

The Endurance Lab Podcast is a long-form conversation series exploring training, nutrition, performance, recovery, and endurance sport through the lens of long-term health and longevity. Designed for midlife runners and endurance athletes who care about improving performance without sacrificing long-term well-being, each episode features thoughtful, evidence-based conversations with experts across endurance sport, including researchers, coaches, and specialists in specific areas of performance, alongside midlife athletes who’ve achieved meaningful performance breakthroughs later in life.

Ficha técnica

  • Creado por
    Jusman So
  • Años en activo
    2 mil
  • Episodios
    20
  • Clasificación
    Apto
  • Derechos de autor
    © Jusman So
  • Sitio web del podcast
    The Endurance Lab

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