The Endurance Lab
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
Run Faster at a Low Heart Rate | Heat Training Protocol
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, environm
Leading Sports Physiologist: STOP Wasting YOUR Money On These Supplements | 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,
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 thi
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.
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 s
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
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 sa
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 thresho
The Proven Way To Keep Running Fast Even As You Get Older | Jeannie Rice
Jeannie Rice is one of the most remarkable masters runners in the world. In this conversation, she shares how she is still breaking world records in her late 70s, from the 1500m all the way to the marathon, and what really matters if you want to stay fast, healthy, and competitive as you age.We talk about the real reasons behind her longevity in running: consistent mileage, simple training, smart
Why You Don't Quit a 200 Mile Ultra Even When Everything Says Stop | Andrea Moore
Andrea Moore is one of the most accomplished ultra runners in the sport, completing eight races over 200 miles in just eight months in 2025. In this conversation, we explore what it really takes to race at the edge of endurance, from 100 milers to 200+ mile ultras, and how fueling, fat adaptation, recovery, mindset, and durability all change as the distances get longer.Andrea shares how her approa
HRV Expert: Most Runners Read HRV Wrong | Dr. Marco Altini
Most runners track HRV, but very few actually know how to use it correctly. In this conversation, Dr. Marco Altini explains what HRV can tell you, what it can’t, and how to use it to make better training decisions without becoming a slave to the data.Get your Hume Health Body Pod with up to 50% OFF👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&
Respiratory Scientist: How To Breathe So Running Feels Easier | Dr. Andrew Sellars
Can your breathing be the hidden reason running feels harder than it should?In this episode of The Endurance Lab, I sit down with Dr. Andrew Sellars to explore one of the most overlooked performance limiters in endurance sport: breathing.Most runners focus on aerobic fitness, mileage, and strength training — but almost nobody trains the muscles that power every breath. Dr. Sellars explains how ine
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-Applicatio
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-Strang
Run 8% Faster With Less Effort! Here's How | Jay Dicharry
Get your Hume Health Body Pod with up to 50% OFFUse code: ENDURANCELAB UTM link 👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=ENDURANCELABGet your Mobo Board with 10% OFF Use code: ELAB10 👉 https://www.moboboard.com/Running Rewired by Jay Dicharry 👉 https://www.stablebookgroup.com/products/running-rew
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-discountsIn this episode of The Endurance Lab Podcast, I sit down with Dr. Phil Maffetone, one of the
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 dow
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 D
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 + str
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 (es
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