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PODCAST

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,

sports running

All Episodes

01:38:25

Run Elite Coach: Brutal Advice for A Sub-3 Hour...

The Endurance Lab ·

2026/10/02

How do you run a faster marathon after 40? Whether your goal is to break 4 hours, run a sub-3:30 marathon, qualify for Boston, or eventually run a sub-3 hour marathon, Andrew Snow argues that the answer may have far less to do with adding harder workouts—and far more to do with building the foundation required to support them.Andrew Snow is a running coach and author of Run Elite, a book that takes training principles used by elite runners and translates them for recreational athletes. In this

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01:14:12

HRV Scientist: The NEW HRV Metric That Could Help...

The Endurance Lab ·

2026/09/25

In this episode of The Endurance Lab, I sit down with Dr. Greg Grosicki, Staff Research Scientist at WHOOP, to explore the science of HRV and HRV-CV and, more importantly, how runners can actually use these metrics to make smarter training decisions.We break down why higher HRV is generally better while lower HRV-CV is generally better, why your seven-day HRV trend can tell you something very different from today's reading, and what different combinations of HRV and HRV-CV may reveal about recovery,

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01:15:57

Fat Adapted Athlete: From PREDIABETES to PEAK...

The Endurance Lab ·

2026/09/18

Can you become a fat-adapted endurance athlete while still using carbohydrates to race fast?In this episode, I sit down with Sami Inkinen, endurance athlete, age-group triathlon world champion and co-founder and CEO of Virta Health, to explore how he went from discovering he had prediabetes despite being extremely lean and fit to dramatically increasing his fat oxidation and, at age 50, producing some of the best endurance performances of his life.Sami explains how changing his nutrition increased

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01:22:05

Brain Performance Scientist: How Runners Over 40 Run...

The Endurance Lab ·

2026/09/11

Can training your brain help you run faster for longer after 40 — without actually getting fitter?Brain performance scientist Dr. Scott Frey joins The Endurance Lab to explain the science of Brain Endurance Training (BET) and why the brain may be one of the most overlooked determinants of endurance performance.We explore how the brain regulates perceived exertion, pacing and fatigue; how neuroplasticity could help aging athletes compensate for physiological decline; why mental fatigue can make an

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00:54:00

The Nutrition Mistake Secretly Destroying Performance...

The Endurance Lab ·

2026/09/04

Many endurance athletes think getting leaner automatically means getting faster. But for masters runners, cyclists, and endurance athletes, there is a hidden problem that can quietly destroy performance: underfueling and low energy availability.In this episode of The Endurance Lab, I speak with Rebecca McConville, MS, RD, LD, CSSD, CEDRD, a sports dietitian specializing in endurance nutrition, Relative Energy Deficiency in Sport (RED-S), athlete fueling, and eating disorder recovery.Rebecca explains

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01:25:18

The Fastest Way to Become a Fat Adapted Runner After...

The Endurance Lab ·

2026/08/28

Can you become a highly fat-adapted runner without going fully keto — and without sacrificing your ability to use carbohydrates when performance demands it?In this episode of The Endurance Lab, I sit down with exercise and nutritional physiology researcher Matt Carpenter to unpack the science of fat adaptation for endurance runners, including runners over 40.We explore what being “fat adapted” actually means, why fat adaptation is a spectrum rather than an on/off switch, and whether a ketogenic or

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00:34:43

From 100kg to Running a 100-Mile World Record

The Endurance Lab ·

2026/08/22

➡️ 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 eventually broke multiple world records in his 40s.His achievements include:🏃 100 km world record —

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01:09:57

Lactate: The Science Behind The Next Generation Of...

The Endurance Lab ·

2026/08/21

➡️ 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 breakthrough in endurance fueling.We discuss:• Why lactate is no longer considered the "bad guy"• How exogenous

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01:26:15

The Science of Muscle Cramps and How to Prevent Them

The Endurance Lab ·

2026/08/14

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

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01:28:26

It's Not Cheap, But It'll Make You a Faster Runner

The Endurance Lab ·

2026/08/07

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,

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01:16:36

Why Ketone Supplements Work Better for High-Carb Runners

The Endurance Lab ·

2026/07/31

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, I sit down with ketone researcher Dr. Jonathan Little to break down the surprising differences

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01:30:46

Effortless Speed: Technique To Run Faster With Less...

The Endurance Lab ·

2026/07/24

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

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01:24:37

The Most Accurate Way To Find ZONE 2 | Arnar Lárusson

The Endurance Lab ·

2026/07/17

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 MembershipCode: E-LABTW26👉 https://www.tymewear.com/E-LABTW26🫁 10% off Isocapnic

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01:04:04

Run Faster In ZONE 2 Using THIS Protocol | Dr. Daniel...

The Endurance Lab ·

2026/07/03

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

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01:15:09

The ONLY 4 Supplements You Need To Run Faster For...

The Endurance Lab ·

2026/06/20

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

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01:00:56

Deena Kastor's Advice To All Runners Over 40

The Endurance Lab ·

2026/06/12

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

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01:04:36

The Proven Fueling Strategy Behind 2 UTMB Wins...

The Endurance Lab ·

2026/06/05

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. In 2025 he built the customised fuelling strategies that won both the men's and women's UTMB 100. But

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01:10:51

Tim Noakes: I Was Wrong About Carbs! 120g/hr Breaks...

The Endurance Lab ·

2026/05/22

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 single most important training recommendation for every endurance athlete.Prof. Tim Noakes is a South

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01:11:02

Run Your Fastest Marathon After 45, Even If You...

The Endurance Lab ·

2026/05/15

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 never do.If you want to run your fastest marathon after 40 this is the conversation you need to

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00:59:59

Physiotherapist: Do THIS To Stay Injury Free As A...

The Endurance Lab ·

2026/05/08

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 same rate, how to use carbon shoes and minimalist shoes as tools to build a more robust and durable body,

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34 results

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