The Endurance Lab

Jusman So
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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. 1日前

    From 100kg to Running a 100-Mile World Record

    ➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle Aleksandr Sorokin went from weighing around 100 kilograms, smoking, drinking alcohol, and living an unhealthy lifestyle to becoming one of the greatest ultrarunners in the world. In this episode of The Endurance Lab, Aleksandr shares how he transformed his life, lost the weight, discovered ultrarunning, and eventually broke multiple world records in his 40s. His achievements include:🏃 100 km world record — 6:05:35🏃 100 mile world record — 10:51:39🏃 6-hour world record — 98.496 km🏃 12-hour world record — 177.410 km🏃 24-hour world record — 319.614 km He became the first runner to break the 11-hour barrier for 100 miles, and during that same race he also set the 12-hour world record. What makes Alexander’s story even more remarkable is that he did not begin running seriously until around age 32. Before that, after finishing his earlier sporting career in kayaking, he says his lifestyle became unhealthy — alcohol, cigarettes, poor food choices, and his body weight climbed to around 100 kg. Running initially started as a way to lose weight. Then he discovered ultra-running. A few years later, he was winning major races. By his early 40s, he was breaking world records. Alexander explains how his training evolved from roughly 60–80 km per week to peak weeks around 250–300 km, why long runs of 30–50 km became the foundation of his training, how he uses interval sessions to maintain speed as he gets older, and why recovery has become increasingly important in his mid-40s. We also discuss what runners over 40 can learn from his progression, why starting later does not necessarily mean your best running years are behind you, and how consistency, training variety, mileage and simply loving the process have shaped his career. For masters runners, recreational runners, marathoners and ultrarunners, Alexander’s journey is a powerful example of how dramatically running performance can change even when you start later in life. ➡️ 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 00:00 From 100 kg to running1:35 Alexander’s world records2:50 His life before running5:43 From weight loss to world records7:18 Did he ever expect to become elite?10:01 Strength training and cross-training11:03 Starting running in his 30s12:52 Can runners still improve after 40?16:54 How his training volume evolved20:56 How his speed training changed with age24:16 Mileage vs structured training25:29 When he reached his peak28:46 How runners over 40 can still improve29:39 What recreational runners can learn from him31:21 Heart rate vs pace33:08 What to do when your best years feel behind you

    From 100kg to Running a 100-Mile World Record

  2. 2日前

    Lactate: The Science Behind The Next Generation Of Sports Gels

    ➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle In this episode, I sit down with Dr. Aitor Viribay, co-founder of FLF (From Lab to Field), to discuss the science behind exogenous lactate—why elite cycling teams are suddenly interested in it, how it compares with carbohydrates and ketones, and whether drinking lactate could become the next major breakthrough in endurance fueling. We discuss: • Why lactate is no longer considered the "bad guy" • How exogenous lactate works inside the body • Whether lactate is actually a preferred fuel over glucose • How it compares with ketones • Whether it could improve endurance performance • Possible effects on the brain, recovery and fatigue • Why the science is still in its early stages • What athletes should realistically expect today If you've been hearing rumours about pro cycling teams using lactate during races, this episode explains the science directly from one of the researchers developing the technology. ➡️ Save $100 on Tymewear Pro Training Membership Code: 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-discounts Exolactate Learn more about Exolactate and FLF: https://flf.shop Research website: https://exolactate.com 00:00 Why lactate may be the body's preferred fuel 01:00 Why elite athletes are suddenly interested in exogenous lactate 05:11 Is lactate where ketones were a few years ago? 08:08 How Aitor became interested in lactate research 10:17 How carbohydrates become lactate 12:14 Which organs actually use lactate? 14:12 Why lactate gets "VIP treatment" in the body 20:40 Is lactate a by-product of carbohydrate oxidation? 22:05 Where lactate fits among carbohydrates, fat and ketones 25:20 What happens after you drink exogenous lactate? 29:43 Is exogenous lactate different from natural lactate? 31:16 What's actually inside Exolactate? 38:04 Is exogenous lactate safe? 40:37 Does exogenous lactate bypass the cost of producing lactate? 42:26 Lactate, buffering and fatigue 45:40 Can lactate break through the carbohydrate ceiling? 47:25 Does lactate make carbohydrates work better? 49:51 Will lactate replace carbohydrates? 50:36 Lactate vs ketones 52:25 Training vs racing with exogenous lactate 55:07 Which athletes benefit the most? 57:38 Could lactate reduce central fatigue? 58:25 Recovery benefits 59:41 Why creating an exogenous lactate gel was so difficult 1:05:00 How much lactate do athletes actually need? 1:08:42 The biggest takeaway about exogenous lactate 1:09:33 What endurance means to Aitor

    Lactate: The Science Behind The Next Generation Of Sports Gels

  3. 8月14日

    The Science of Muscle Cramps and How to Prevent Them

    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-discounts We 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 know 00:00 Introduction 02:21 What actually causes muscle cramps? 06:02 Nervous system vs muscle — where do cramps start? 09:02 Why Kevin started researching muscle cramps 12:00 Why cramps become so painful 14:59 The Multifactorial Theory of cramping 18:07 Does dehydration actually cause cramps? 24:37 Do electrolytes matter? 31:00 Why stretching stops cramps 32:35 Hydration vs cramp prevention 40:45 Exercise cramps vs night cramps 43:21 Do bananas prevent cramps? 46:04 Does pickle juice really work? 53:19 Coconut water and muscle cramps 57:53 Heat, cold and cramping 01:02:30 How to prevent muscle cramps 01:08:48 Does conditioning reduce cramping? 01:11:08 Best way to treat a cramp 01:17:43 Recovery after exercise 01:21:13 The biggest takeaway 01:22:33 Biggest mistakes athletes make 01:25:07 What endurance means to Dr. Kevin Miller #MuscleCramps #Endurance #Running #Triathlon #SportsScience #ExerciseScience #Hydration #Electrolytes #Marathon #UltraRunning #Cycling #Performance #EnduranceLab

    The Science of Muscle Cramps and How to Prevent Them

  4. 8月7日

    Hypoxic Training: The Science of Getting Faster With Less Oxygen

    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 Membership Code: E-LABTW26 👉 https://www.tymewear.com/E-LABTW26 🫁 10% Off ISOCapnic BWB Device Code: 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 investment Connect with The Endurance Lab 📩 Email: jusman@theendurancelab.run 00:00 Why hypoxic training isn't cheap—but can be worth it 00:53 Can low oxygen training actually make you faster? 03:48 What is hypoxic (altitude) training? 06:02 Different types of altitude training explained 07:18 Natural altitude vs simulated altitude 09:43 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 hypoxia 21:35 Red blood cells, EPO and oxygen delivery 24:05 Muscle adaptations beyond red blood cells 30:17 Does altitude training improve sea-level performance? 41:39 Why altitude generators are so practical 46:56 Biggest misconceptions about hypoxic training 52:17 Can smartwatches accurately measure SpO₂? 54:11 Heat training vs hypoxic training 1:06:00 Best hypoxic training equipment for recreational athletes 1:11:46 Breathing devices, respiratory muscle training & breath holds 1:17:43 Blood flow restriction training 1:22:21 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

    Hypoxic Training: The Science of Getting Faster With Less Oxygen

  5. 7月31日

    Do Exogenous Ketone Supplements Work Better Than Keto Diet?

    Why Ketone Supplements Work Better for High-Carb Runners 🫁 Save $100 on Tymewear Pro Training Membership Code: E-LABTW26 👉 https://www.tymewear.com/E-LABTW26 Most 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 Background 01:48 Endogenous vs Exogenous Ketosis 07:02 Why Supplements Reduce Fat Burning 08:14 Metabolic Health Benefits Compared 10:48 Keto Weight Loss Explained 13:48 Keto vs High Carb For Runners 20:52 Sports Gels Metabolic Risk 27:10 Types of Ketone Supplements 33:18 D vs L BHB Differences 36:07 BHB Thresholds and Tradeoffs 38:51 Acute vs Sustained Ketone Dosing 40:21 Ketogenic Marathoner Scenario 46:11 High Carb Athlete Reality Check 48:43 Recovery and Adaptation Focus 50:53 Why Performance Can Drop 53:46 Practical Advice for Runners 54:52 Recovery Benefits Breakdown 01:00:02 Brain and Inflammation Potential 01:08:46 Metabolic Health Takeaways 01:09:56 Defining Endurance Closing

    Do Exogenous Ketone Supplements Work Better Than Keto Diet?

  6. 7月24日

    Effortless Speed: Technique To Run Faster With Less Effort | Paul Mackinnon

    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=en In 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 today Timestamps 00:00 Why arm swing is so important 01:12 My running form breakthrough after working with Paul 02:42 Why running form actually matters 04:01 Does better running form improve running economy? 06:20 How to change your running technique safely 09:17 Structural asymmetry vs movement asymmetry 12:44 The biggest running form mistakes 16:32 Running form and injury risk 18:20 Why self-awareness is the first step 22:13 Why arm swing changes everything 25:58 The real purpose of your arms while running 29:27 Why lifting—not pushing—is the secret 32:41 Perfect arm swing explained 35:03 The truth about vertical oscillation 42:13 Heel strike vs midfoot strike 48:15 The biggest myth about cadence 53:31 Ground contact time explained 59:40 Why your torso should stay quiet 1:04:34 Why elite runners use their glutes 1:13:10 What happens during a running form analysis 1:19:49 The easiest running cue to improve immediately

    Effortless Speed: Technique To Run Faster With Less Effort | Paul Mackinnon

  7. 7月17日

    The Most Accurate Way To Find ZONE 2 | Arnar Lárusson

    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 Membership Code: 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 In 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 time Connect with The Endurance Lab: 📩 Email: jusman@theendurancelab.run Chapters: 00:00 Are You Really Zone 2? 03:00 What Zone 2 Means 06:02 Ventilation vs Lactate 10:32 Why Heart Rate Misleads 15:20 Measuring Physiological State 22:25 Why Generic Zones Fail 26:25 Power Needs Physiology 29:11 Zone 3 Stagnation 30:17 Anar’s Background 34:00 Ventilation as Ground Truth 37:39 Ventilation vs Heart Rate 39:41 How Tymewear Measures Breathing 45:26 Finding VT1 and VT2 50:59 Where Ventilation Fails 56:04 Breathing Rate vs Tidal Volume 58:36 Tymewear Vital Pro 1:03:57 Training in Heat 1:07:49 What Is Durability? 1:11:28 Other Real-Time Tools 1:13:48 Stress and Breathing 1:14:54 Training Breathing Muscles 1:17:13 ISOCapnic BWB #runningover40 #marathontraining #zonetwotraining #heartratetraining #endurancetraining

    The Most Accurate Way To Find ZONE 2 | Arnar Lárusson

  8. 7月3日

    Heat Training for Runners Over 40 | Sports Scientist

    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

    Heat Training for Runners Over 40 | Sports Scientist
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關於

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.

資料

  • 創作者
    Jusman So
  • 活躍年份
    2026年
  • 單集
    27
  • 分級
    兒童不宜
  • 版權
    © Jusman So
  • 節目網站
    The Endurance Lab

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