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
From 100kg to Running a 100-Mile World Record
➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircleAleksandr 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 e
Lactate: The Science Behind The Next Generation Of Sports Gels
➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircleIn 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 breakthrou
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 Train
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, whe
Do Exogenous Ketone Supplements Work Better Than Keto Diet?
Why Ketone Supplements Work Better for High-Carb Runners🫁 Save $100 on Tymewear Pro Training MembershipCode: E-LABTW26👉 https://www.tymewear.com/E-LABTW26Most 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
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, reduc
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 T
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, environm
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,
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 ep
2 UTMB Wins Prove You Don’t Need 120g Carbs | 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.
I Was Wrong About Carbs! 120g/hr Breaks World Records | Tim Noakes
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
The Real Reason Runners Over 40 Keep Getting Injured | 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
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 threshold t
The Secret to 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
The Low-Carb Strategy Behind 200-Mile Ultramarathons | Steak, Not Pasta | 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
#1 HRV Mistake Most Runners Make | 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&
#1 Breathing Technique To Run Faster With Less Effort | Dr. Andrew Sellars
Can your breathing be the hidden reason running feels harder than it should?Get 10% off the Isocapnic BWB to train your respiratory muscles👉 https://shop.isocapnic.com/?sca_ref=10462834.lsRLwaoT7WUNdYIUse code: JusmanSoIn 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
How to Burn MORE Fat at High Intensity (and Run Faster) | 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 Recovery Mistake Runners Over 40 Keep Making | 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-Reco
Run Faster With Less Effort | Better Running Efficiency | 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
How To Run Faster At a Low Heart Rate | Dr. Phil Maffetone
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
Sports Dietician: How Runners Over 40 Stay Lean & Run Fast | 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
The Secret To Staying Fast Even As You Age | Ironman World Champion at 65 | Neil Hunter
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
#1 Running Technique To Run Faster With Less Effort | 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
#1 Mistake Runners Over 40 Make | Consistency vs Intensity | 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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