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PODCAST

The Physiology of Endurance Running Podcast

Dan Nash and Owain Zerilli

This podcast is all about getting sport science research out into the public domain. We cover what we do and don"t know regarding all topics related to endurance running performance and, more importantly, how can we use this information to make ourselves healthier and faster runners! Your hosts are Dr Dan Osborn-Nash, 2:12 marathon runner and sport physiologist for Welsh Athletics and Welsh Triathlon, and Owain Zerilli, MSc student exploring the effects of heat on EPO release and 2:38 marathon

sports running

All Episodes

01:00:20

The Athlete Series: Jenny Nesbitt (+ an announcement)

The Physiology of Endurance Running Podcast ·

2025/06/11

In the second installment of The Athlete Series, Dan & Owain chat to 2x Welsh Commonwealth Games representative, Jenny Nesbitt. Jen talks through her career, and the changes in training and mindset from juniors to seniors. Dan, Owain & Jen also make an exciting announcement! If you're interested in being coached by Dan, Jen or Owain, check out The Endurance Collective! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing,

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01:28:37

Sirpoc - the creator of the "Norwegian Singles Method"

The Physiology of Endurance Running Podcast ·

2025/06/04

Dan & Owain welcome James to the podcast. James, known online as Sirpoc, talks about his approach and journey from a 28 minute parkrun, to a 2:24 marathon. James documented his training through the letsrun forums, and has been able to create a training framework that has struck a chord - and been successful for many others - in allowing controlled and sustainable training. The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing,

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01:19:07

The Athlete Series: Phil Sesemann

The Physiology of Endurance Running Podcast ·

2025/05/28

Dan & Owain chat to 2024 Olympian & 2:08 marathon runner, Phil Sesemann! Kicking off a new series - chatting to elite athletes about how they've interacted with sport science throughout their careers, we dig into Phil's running journey from middle-distances to the marathon, and how sport science has featured along the way.Let us know which athletes you'd like to hear from in the future!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running

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01:22:07

How to improve your running economy + Owain's ACP...

The Physiology of Endurance Running Podcast ·

2025/05/16

(00:00) Intro(03:30) Anglo Celtic Plate recap(38:30) Economy discussionWe've done deep-dives into VO2max and thresholds, but here we cover the final final determinant of performance, running economy. First, we define what economy means and how do we measure it, before discussing what the research has to say on how best to improve it.The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put

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01:20:01

Listener Q&A

The Physiology of Endurance Running Podcast ·

2025/05/02

Dan & Owain catch up on their running before diving into some listener questions. Lots of topics covered - London marathon, pacing, heat, career paths, which animal we could take in a race.Apologies if we didn't get to your question!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here

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00:54:37

The physiology of tapering

The Physiology of Endurance Running Podcast ·

2025/04/16

We're deep within marathon season, and chances are you're tapering for a race! Dan & Owain talk through some of the research about the taper, before giving some practical advice on applying the evidence to your running!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/

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00:38:17

Road to London-3 weeks to go

The Physiology of Endurance Running Podcast ·

2025/04/08

After a week away in West Wales, spent mostly cycling, Dan has come to a decision about London marathon!Dan & Owain talk through the week of training before discussing plans for the rest of the training block.The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠You can

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00:42:25

The physiology of ultra marathons

The Physiology of Endurance Running Podcast ·

2025/04/04

We take our first foray into the physiology of ultra-marathons and ultra-distance events!The breadthe of different events on offer, once you go beyond 42.2km means many different factors at play! Dan & Owain talk through some of the physiology at play - how it differs and how it might be pretty similar to other distance running events!By no means our only episode on ultras - more to come on this topic!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high

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00:26:40

Road to London- 4 weeks to go

The Physiology of Endurance Running Podcast ·

2025/04/01

A month from the big race, and unfortunately Dan has hit another setback in his training.Dan's facing some knee pain, and has turned to the bike. We wanted to get an episode recorded and released on Tuesday as normal for you given the training update!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here

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00:40:58

Road to London- 5 weeks to go

The Physiology of Endurance Running Podcast ·

2025/03/25

Dan is back to training, and takes us through his comeback, a risky double session, and a visit from UK Anti-Doping. Apologies about the audio, recorded in person! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠You can submit questions for this series or our Q and A

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01:01:35

Periodization... or performance planning

The Physiology of Endurance Running Podcast ·

2025/03/21

A common theme in training books is "periodization"... distinct focusses of training across a 12-week marathon block. But what does research say about periodization, and how is it implemented in elite athletes? Could you plan your training better?Dan & Owain talk about periodization, and the concept of "performance planning" on this week's episode.The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed

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00:34:10

Road to London- 6 weeks to go

The Physiology of Endurance Running Podcast ·

2025/03/19

Back for another installment of Road to London, and unfortunately Dan's week has been plagued by illness!Dan & Owain talk through the reduced week of training, how Dan will get back to training, and how he's feeling following the setback in training!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here

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01:07:00

Road to London- 7 weeks to go

The Physiology of Endurance Running Podcast ·

2025/03/11

We're back by popular demand! Dan finds himself in the elite field at the London Marathon - and we thought it's too unique an opportunity to not get an insight into his training! 7 weeks to go - tune in to hear the training of someone that'll be on your TV screens at the end of April!We recap Dan's training since Valencia marathon and how he's feeling heading into the last few weeks of big training for London.The Physiology of Endurance Running podcast is proudly sponsored by

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01:24:18

Bicarb, with Maurten Research Innovation Manager Dr...

The Physiology of Endurance Running Podcast ·

2025/03/07

Bicarb has taken the endurance exercise world by storm in recent months, and we've been able to have a chat with one of the main men behind the research and application of Bicarb. Dr Andy Sparks joins us on this episode to talk all things Bicarb and other supplements. Andy is the Research Innovations Manager at Maurten, and in previous academic roles has produced a large amount of research into Bicarb and other supplements in the sporting space. We dive into the science behind bicarb, the

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01:12:03

Road to Barry- The Debrief

The Physiology of Endurance Running Podcast ·

2025/03/04

Dan & Owain are back to break down Owain's Barry 40 race.They talk through the carb load, pacing, psychology, fueling and fatigue of an ultra-distance track race. Thanks for all the support throughout the series - hopefully it's been a little different and as interesting as an elite runner pulling the curtain back on their training!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners

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01:02:56

Road to Barry- 1 week to go

The Physiology of Endurance Running Podcast ·

2025/02/25

Race week is upon us! Dan & Owain break down the last week of training as Owain's mileage begins to drop off. Physically things are good, mentally a tougher week. Owain has also been chatting to a sport psychologist who's helped with some race day interventions to try.The boys then go through race plans; pacing with heart rate, fuelling, & footwear. Thanks for the support throughout the series!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high

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01:27:49

Applied sport science, with UKA Senior Physiologist...

The Physiology of Endurance Running Podcast ·

2025/02/21

Dan & Owain are delighted to welcome Dr Andy Shaw to the podcast. Andy is the Senior Physiologist for UK Athletics - working with some of the best athletes on the planet as they prepare for major events.The discussion begins with some reflections from Andy on his PhD - which he completed at Loughborough University and investigated running economy, a topic often talked about on the podcast.They then turn to Andy's role with UKA, talking through what the role entails, some of his day-to-day work,

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00:55:31

Road to Barry- 2 weeks to go

The Physiology of Endurance Running Podcast ·

2025/02/18

The hard work has been completed, and Owain is ready to taper. Dan & Owain discuss the last big week of training for Barry 40, including a session and drink mixes. They then discuss one of the early thoughts at the start of the series; would Owain's training look much different if he was training for a marathon instead? The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time

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00:58:17

Road to Barry- 3 weeks to go

The Physiology of Endurance Running Podcast ·

2025/02/11

The hay is almost in the barn, as they say, for Owain and his Barry 40 training. A fairly unremarkable week in the books with a big session and a 20 mile long run, and lots of carbs.The lads then talk through what went wrong for Owain at last year's Barry 40, and the lessons that were learnt from that attempt at the race!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time &

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01:09:49

Sport nutrition, with Maurten performance...

The Physiology of Endurance Running Podcast ·

2025/02/07

Dan & Owain are delighted to welcome their first guest to the podcast! Lauren Thomas joins the show to talk all things Maurten, nutrition and performance. Lauren is the Performance Nutritionist for Maurten, and a registered sports dietitian, holding a Masters in Nutrition Education from Columbia University.The interview kicks off with a discussion about some of the Maurten products and the science behind their unique qualities. Day-to-day diet is then discussed, before we arrive at race day and

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71 results

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