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.

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  1. Leading HIIT Scientist: The Training That Blows Up VO₂max | Dr. Paul Laursen

    −3 D

    Leading HIIT Scientist: The Training That Blows Up VO₂max | Dr. Paul Laursen

    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

    1 tim 9 min
  2. The Smartest Recovery Strategy According to Science | Christie Aschwanden

    1 MARS

    The Smartest Recovery Strategy According to Science | Christie Aschwanden

    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 Go 3:30 Evidence-based recovery protocol 9:20 Other levers after sleep 18:44 Is volume or intensity harder to recover from? 21:05 Recovery for central nervous system fatigue vs peripheral muscular fatigue 24:22 Overreaching vs overtraining 25:30 Why recovery is more difficult as we age? 27:22 Leveraging the placebo effect to enhance recovery 29:48 HRV in the context of recovery 33:57 Recovery demands of fasted training 35:00 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

    45 min
  3. Run 8% Faster With Less Effort! Here's How | Jay Dicharry

    25 FEB.

    Run 8% Faster With Less Effort! Here's How | Jay Dicharry

    Get your Hume Health Body Pod with up to 50% OFF Use code: ENDURANCELAB UTM link 👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=ENDURANCELAB Get 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=r 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 Most 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. Chapters 0:00 Intro 8:47 Run 8% faster with less effort 22:40 Muscles vs tendons for running 29:18 Plyometrics 36:38 Strength training 47:47 MOBO Board 1:01:48 Supination, pronation & stability shoes 1:0:31 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

    1 tim 19 min
  4. Phil Maffetone: MAF Secret To Run Faster At a Low Heart Rate

    13 FEB.

    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 tim
  5. 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
  6. 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
  7. 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
  8. 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
  • 8 avsnitt

Om

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.

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  • Skapad av
    Jusman So
  • Aktiva år
    2 tn
  • Avsnitt
    8
  • Åldersgräns
    Vuxet innehåll
  • Copyright
    © Jusman So
  • Programmets webbplats
    The Endurance Lab

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