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. hace 2 días

    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

  2. 7 ago

    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

  3. 31 jul

    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?

  4. 24 jul

    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

  5. 17 jul

    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

  6. 3 jul

    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

  7. 20 jun

    The ONLY 4 Supplements You Need To Run Faster For Longer

    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

    The ONLY 4 Supplements You Need To Run Faster For Longer

  8. 12 jun

    Deena Kastor’s Advice To Runners Over 40 | Olympic Medalist

    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

    Deena Kastor’s Advice To Runners Over 40 | Olympic Medalist
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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.

Información

  • Creador
    Jusman So
  • Años de actividad
    2026
  • Episodios
    25
  • Clasificación
    Explícito
  • Copyright
    © Jusman So
  • Mostrar sitio web
    The Endurance Lab

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