The Endurance Lab

Jusman So
  • 0.0 (0)
  • RUNNING
  • EVERY TWO MONTHS

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.

Episodes

  1. Phil Maffetone: MAF Secret To Run Faster At a Low Heart Rate

    12 HR AGO

    Phil Maffetone: MAF Secret To Run Faster At a Low Heart Rate

    Dr. Phil Maffetone on the MAF 180 Formula, Zone 2, Fat Burning & Why Most Runners Train Too Hard 🏃‍♂️5K, 10K, Half & Full Marathon Training Plans 👉 http://theendurancelab.run/training-plans 💸 Check out all of the exclusive discounts from our Partners 👉https://theendurancelab.run/exclusive-discounts In this episode of The Endurance Lab Podcast, I sit down with Dr. Phil Maffetone, one of the most influential voices in endurance sports and human performance. Dr. Maffetone is the creator of the MAF (Maximum Aerobic Function) Method and the well-known MAF 180 formula (180 – age), a simple yet powerful approach to building aerobic fitness that has helped runners, triathletes, cyclists, and everyday athletes get faster at a lower heart rate for decades. We unpack: • How the MAF 180 formula was developed (before lactate testing even existed) • How MAF relates to Zone 2, aerobic threshold, and lactate threshold • Why most runners are sabotaging their aerobic system • The biggest mistakes people make when applying the MAF method • Whether you should slow down or walk hills • How to know if your aerobic base is truly improving • Why “no pain, no gain” may be holding you back • Carbohydrate intake in racing — do you really need 100g+ per hour? • Fat metabolism, insulin resistance, and body composition • The 2-Week Test and how to individualize your nutrition • Whether fasted training is a good idea • How to structure your training year (base vs speed work) • Why endurance should be about long-term health, not short-term performance Dr. Maffetone challenges a lot of modern endurance dogma, especially around high-carb fueling and high-intensity training, and brings the conversation back to something simple: Build the aerobic system first. Protect your health. Get faster the sustainable way. If you’re over 40, focused on longevity, or trying to improve performance without constant injury, this conversation will resonate. Timestamps: 00:00 Intro 05:21 The origin of the MAF 180 formula 15:34 MAF vs Zone 2 & aerobic threshold 20:29 Fat metabolism & aerobic efficiency 25:52 What most runners get wrong about MAF training 27:49 Adjusting for hills and heat 33:07 Adjusting for illness and infections 36:54 80/20 training 40:10 Base training & strides 42:10 How much carbs are needed during training & races? 48:56 Fasted training - Yes or No? 50:38 The 2-Week Test & insulin resistance58:05 Endurance, longevity & having fun

    1 hr
  2. How Runners Over 40 Get Lean, Stay Lean & Perform Better | Alex Larson

    26 JAN

    How Runners Over 40 Get Lean, Stay Lean & Perform Better | Alex Larson

    In this episode of The Endurance Lab Podcast, I’m joined by Alex Larson, a registered dietitian and endurance sports nutrition coach who has spent more than 15 years helping runners, cyclists, and triathletes fuel in a way that actually works in real life. Alex works with everyday endurance athletes juggling training, careers, families, and long-term health goals. In this conversation, we break down how midlife runners can improve body composition, preserve lean muscle, and support metabolic health without sacrificing performance or falling into RED-S or chronic fatigue. 📚 Alex Larson Resources:https://alexlarsonnutrition.com/ We explore two key runner profiles throughout the episode: • Midlife runners new to the sport, running for fat loss, health, and metabolic function • Seasoned masters runners chasing new PRs while staying healthy and durable In this episode, we discuss: • How to lose body fat while still fueling training properly • Why underfueling workouts backfires for performance, recovery, and long-term health • Protein needs for runners in their 40s, 50s, and beyond • Whether fasted training actually improves fat loss or metabolic flexibility • How to structure nutrition across a full day to support training and energy • High-carb fueling vs low-carb approaches for masters athletes • Exogenous ketones, insulin response, and why they often do more harm than good • How to fuel runs by duration and intensity • Carb loading strategies that actually work • Glucose-to-fructose ratios in gels and why they matter for gut comfort • Cost-effective fueling alternatives to expensive gels • How to recognize early signs of underfueling before injuries and burnout appear This is a practical, evidence-based conversation designed to help midlife runners make better nutrition decisions so they can train harder, recover faster, and stay healthy for years to come. If you want to get leaner, stay lean, and perform better without compromising your health, this episode is for you. Time Stamps 0:00 Intro 3:56 How to fuel training and still lose fat 8:10 How to improve metabolic health 17:42 Consequences of underfueling during training 20:38 Fasted training 24:56 Underfueling warning signs 28:01 High carb vs high fat 31:34 Exogenous ketones 35:28 Racing weight 37:44 Carb loading strategy 41:56 Glucose to fructose ratio 50:06 Cheaper alternatives to sports gels 52:54 How to fuel training runs 🎧 About The Endurance Lab PodcastFrom January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40. If there’s a topic you want me to explore (or a guest you’d love to hear from), drop it in the comments — I read every single one. 🤝 Work with me Coaching: https://www.limitlesscoaching.run/one-on-one-coaching 📌 DisclaimerThis content is for educational purposes only and is not medical advice.

    59 min
  3. Ironman World Champion at 65+: Consistency Brings Results!

    21 JAN

    Ironman World Champion at 65+: Consistency Brings Results!

    In this episode of The Endurance Lab Podcast, I sit down with Neil Hunter, the 2025 Ironman World Champion (Men 65–69), to explore what long-term consistency, smart training, and trust in the process can achieve, regardless of age.📌 “Get fit. Stay healthy. Be happy.” — Neil HunterNeil’s story is extraordinary. At 65, he didn’t just win the Ironman World Championships, he also: • Won the European Duathlon Standard Distance Championship • Won the European Triathlon Middle Distance Championship • Finished 4th at the Ironman 70.3 World ChampionshipsBut beyond the medals, this conversation is about something deeper:- Consistency beats intensity.- Endurance is built slowly — and it lasts.- Aging does not mean decline if you train smart.In this episode, we discuss: • How Neil trained for years with one clear long-term goal in mind • Why repetitive, “boring” training builds world-class endurance • The real meaning of the 80/20 training principle • Why most Ironman athletes walk the marathon — and how to avoid it • High-intensity training after 60 (yes, VO₂ max still matters) • How Neil structures his weekly training (swim, bike, run, strength) • Recovery strategies that actually work (including walking the dog) • Why moderate exercise beats medication for long-term health • The mindset required to perform at a high level as you age • How endurance training improves physical and psychological health🧠 Key lessons from Neil Hunter- Consistency over years matters more than perfect sessions- Most endurance events are aerobic — train accordingly- Don’t chase “sexy” workouts — chase repeatability- Train with structure, but don’t obsess over metrics- Moderate exercise is one of the most powerful health interventions- You don’t need to be extreme to be consistent — just patient🎧 About The Endurance Lab PodcastThe Endurance Lab explores training, performance, recovery, nutrition, and longevity through thoughtful, evidence-based conversations — designed especially for midlife runners and endurance athletes.From January 2026, new episodes drop three times per month.Chapters:0:00 - Consistency brings results2:21 Neil Hunter's 2025 race recaps16:25 Journey in endurance sports19:49 Changes in training after 6025:25 HIIT workouts for 65+ years olds28:58 Volume or specificity?29:45 Weekly training volume33:00 When to push hard or rest?35:16 Optimising recovery37:43 Motivation to perform at 65+40:28 Health, performance and longevity43:11 What athletes misunderstand about training50:25 Neil's advice53:00 What does endurance mean to Neil

    56 min
  4. Ultimate Running Technique for Faster Speed At A Low Heart Rate | Lawrence van Lingen

    9 JAN

    Ultimate Running Technique for Faster Speed At A Low Heart Rate | Lawrence van Lingen

    Most runners try to run faster by pushing harder, but the real breakthrough is learning to move better. If you’re a midlife runner struggling with form, efficiency, or recurring injuries—or you want to run faster without driving your heart rate through the roof—this conversation is for you. In this episode of The Endurance Lab Podcast, I sit down with Lawrence van Lingen (movement specialist + structural integration therapist) to break down the simple movement tools that can dramatically improve your running economy, reduce wasted energy, and help you run faster at a lower heart rate.Lawrence isn’t about copying “perfect form” or obsessing over cadence. His approach is about restoring natural movement, improving posture, timing, and coordination so running feels smoother, more powerful, and less injury-prone especially for runners in their 40s, 50s, and 60s. This video provides practical running tips for anyone looking to optimize their running form and technique to unlock performance gains. 📚 Lawrence van Lingen Resources:YouTube channel: https://www.youtube.com/@UC0jzRxCAyA7tTH-85PmFMqw Website:https://www.lawrencevanlingen.com/How to tie a flow rope: https://youtu.be/PaRyU98ulPs?si=O0mKbDBgngXt6tkwHow to use a flow rope to improve your movement:https://youtu.be/5QqiDMrMSzs?si=UgdKqtYEeJv-YY44DIY tire pull setup for resisted walking:https://youtu.be/bjeMevjD59k?si=BY4QRKGL3xhLKu5IBackward walking for running performance:https://youtu.be/qNcwOix9Uac?si=cjmWjfGsRZgS-cgTHappy hip hack:https://youtu.be/vOdqpJjDH_A?si=nPbGX81mTlA4tcA-In this conversation, we cover:✅ Why “perfect running form” is a trap (and what to aim for instead)✅ The #1 fastest way to improve your form: skipping (happy hip hack / chicken wing skipping)✅ How to use the flow rope to clean up symmetry, rhythm, and posture✅ A simple cue that changes everything: “length on one side”✅ Why most runners run from the outside-in (and how to run from the center-out)✅ How backward walking can instantly improve timing, balance, and foot strike✅ Why your hips may be “stuck in reverse” (and how to fix it)✅ How tire pulling / resisted walking activates glutes and restores hip function✅ Why running should feel pleasant once you get going—and what to do if it doesn’t✅ How to build a body that runs better (not just stronger muscles)⏱️ Timestamps:0:00 Improve running form2:40 Who is Lawrence van Lingen5:51 How to run with perfect form9:15 Smartest way to improve running form26:12 Flow rope thickness29:49 Understand the flow rope movements37:58 How backward walking and tire walking helps running44:29 Which tool unlocks the most improvents49:25 Running transformation🎧 About The Endurance Lab PodcastFrom January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40. If there’s a topic you want me to explore (or a guest you’d love to hear from), drop it in the comments — I read every single one.🤝 Work with me Coaching: https://www.limitlesscoaching.run/one-on-one-coaching📌 DisclaimerThis content is for educational purposes only and is not medical advice.#RunningTechnique #RunningForm #RunningEconomy #RunFaster#LowHeartRateTraining #MastersRunners #RunningOver40 #InjuryPrevention#MovementTraining #FlowRope #BackwardWalking #EnduranceLabPodcast

    52 min
  5. Consistency vs Intensity: What Most Runners Get Wrong | Floris Gierman

    1 JAN

    Consistency vs Intensity: What Most Runners Get Wrong | Floris Gierman

    In this first episode of The Endurance Lab Podcast, I’m joined by Floris Gierman — host of The Extramilest Show, running coach, and author of Running Breakthroughs. Floris has spent years interviewing world-class runners, coaches, researchers, and everyday athletes. What keeps coming up is surprisingly simple: Build the engine first and let consistency beat intensity. We talk about how runners (especially in their 40s, 50s, and beyond) can train smarter, stay injury-free, and actually enjoy the process without burning out. 📚 Floris Gierman resources Running Breakthroughs: https://florisgierman.com/ Path Projects: https://pathprojects.com/ Personal Best Program (PB Program): https://www.pbprogram.com/ The Extramilest Show: https://extramilest.com/Floris Gierman YouTube: https://www.youtube.com/@FlorisGierman In this conversation, we cover • Why “no pain, no gain” often leads to injury, burnout, and stalled progress • The real reason easy running works (and why it’s hard on the ego) • How to balance structured training with day-to-day flexibility • Why stress outside training matters as much as training load • How to use simple check-ins (sleep, HRV, effort) to guide your week • What Floris would do differently if he started running again today • The fundamentals Floris believes will make you a better runner in 2026 Key takeaways (especially for runners over 40) ✅ Go slower than you think at first (and you’ll get faster over time) ✅ Train easy most days to build aerobic fitness and recover better ✅ Strength train 2x/week to stay resilient as you age ✅ Sleep is the most underused performance tool ✅ Journal daily to spot patterns and avoid repeating mistakes ✅ Leave your ego at the door (Strava pace ≠ progress) ⏱️ Timestamps: 0:00 Consistency beats intensity 4:11 Who Is Floris Gierman 7:04 How running changed after 40 9:34 Discipline vs Restrain 10:58 How to train smarter after 40 15:34 If only I knew this when I started 19:42 Running Breakthroughs 28:13 Missing "Chapter" on HRV 31:09: The definitive chapter in running 35:01 Strategy to improve running performance in midlife 36:48 What to do less of in 2026 39:47 Stronger vs Healthier vs Happier 43:47 How to become a better runner in 2026 51:32 What does endurance mean to Floris Gierman About The Endurance Lab Podcast From January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40.

    52 min
  • 5 Episodes

About

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.

Information

  • Creator
    Jusman So
  • Years Active
    2K
  • Episodes
    5
  • Rating
    Explicit
  • Copyright
    © Jusman So
  • Show Website
    The Endurance Lab

You Might Also Like