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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

01:12:03

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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00:46:12

Road to Barry- 4 weeks to go

The Physiology of Endurance Running Podcast ·

2025/02/04

28 days from the race - and the last few weeks of big training for Owain. Dan & Owain break down another week of training, with another trial of bicarb and a cross country 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 & effort to the sport. Check them out here - ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠ You can submit questions for this series or our Q and

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00:48:50

So you've bought a lactate pro, what next?

The Physiology of Endurance Running Podcast ·

2025/01/31

More athletes and coaches are using portable lactate devices to monitor sessions, or lactate test themselves outside of the lab. But what are they doing right, and wrong? Dan & Owain discuss what a lactate device can and can't do - and offer some helpful knowledge and experience so you can get better results, or see through some of the smoke and mirrors appearing on social media! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running

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00:54:46

Road to Barry- 5 weeks to go

The Physiology of Endurance Running Podcast ·

2025/01/28

5 weeks until the Barry 40! Dan & Owain are back to discuss another week of training. Owain combines a long "durability" style session with a staple session of Aussie running podcasts, before a 20-mile long run with a carbohydrate buffet. 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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01:02:25

Road to Barry- 6 weeks to go

The Physiology of Endurance Running Podcast ·

2025/01/21

Dan & Owain are back with another week of training for Barry 40. This week Owain's tried out bicarb, completed a VO2max test, and raced a fell race - a far from normal week! Dan has some questions about Owain's training structure, or lack thereof...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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00:55:25

How to improve your thresholds

The Physiology of Endurance Running Podcast ·

2025/01/17

Dan & Owain follow on from their episode on improving your VO2max, to discuss thresholds.First the boys break down what thresholds are, and are not, before diving into some of the research - what it says and more importantly, doesn't say. As always with physiology, the answer isn't as clear as we'd all like it to be! 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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00:45:38

Road to Barry- 7 weeks to go

The Physiology of Endurance Running Podcast ·

2025/01/14

Dan & Owain are back, with another week of Barry 40 training to dissect. Owain has had an interesting week - working around research, racing & finishing off his Masters, to get his training done. 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

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01:06:04

Road to Barry- 8 weeks to go

The Physiology of Endurance Running Podcast ·

2025/01/07

Dan & Owain are back with another "Road to..." series - this time a very unique race is on the cards for Owain - Barry Track 40 Miles. The history of the race, and ultras in the UK is discussed, before Owain's recent lab test is broken down before Owain's training week is rattled through. The Physiology of Endurance Running podcast is now 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

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01:03:58

How to improve your VO2max

The Physiology of Endurance Running Podcast ·

2024/12/26

Dan & Owain are back with a boxing day treat - what does the science say about improving your VO2max? Firstly, some discussion about what VO2max is, some misconceptions and some scene setting. They then break down 3 key papers about training VO2max, before giving some take-home advice on how to train your VO2max. Seiler et al. (2011) Wen et al. (2019) Ronnestand et al. (2020) The Physiology of Endurance Running podcast is now proudly sponsored by SOAR. SOAR produce high quality running

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01:35:32

Christmas Q&A (+ Nasal Strips)

The Physiology of Endurance Running Podcast ·

2024/12/17

We're back, like your favourite sitcom, with a Christmas Special. Dan & Owain answer some listener questions! Before diving in some talk about nasal strips - an accessory popping up in a lot of races recently. Do they actually work, should you use them yourselves? Then it's on to questions. Loads of topics are covered - thanks for sending in a question, and sorry if yours wasn't covered this time! Thanks for all the support this year - loads more to come in 2025! The Physiology of Endurance

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01:19:17

Road to Valencia- The Debrief

The Physiology of Endurance Running Podcast ·

2024/12/05

Dan & Owain are back, with a big debrief of Dan's race in Valencia. The newly minted 2:12 runner goes through his taper week, the race, his pacing and nutrition. Dan talks through his training in 2024, and across the last 8 weeks, before thinking ahead to 2025. The guys finish off with some housekeeping; plans for the podcast for the rest of 2024 and into 2025. Let us know if you're keen for another "Road to..." series! The Physiology of Endurance Running podcast is now proudly sponsored by

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01:05:08

Road to Valencia- 1 week to go

The Physiology of Endurance Running Podcast ·

2024/11/25

A bumper episode before the big race - Dan & Owain talk through Dan's week of training. Dan's been in the lab for his pre-marathon lab test, with promising results.They then talk through the marathon itself; fueling, kit, shoes, pacing; haircuts. Let us know how you think Dan will get on! The Physiology of Endurance Running podcast is now 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

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00:47:15

Road to Valencia- 2 weeks to go

The Physiology of Endurance Running Podcast ·

2024/11/20

2 weeks to go, the hay is in the barn, the work is banked. Dan & Owain talk through the last "big" week of training before Valencia marathon. Dan travels up north for a wedding, but before that runs one last big treadmill session, with some final shoe testing. Dan's session planning is also discussed in a listener question. If you have any questions for Dan before the big day in Valencia, drop them in the form below for next week's final episode before the marathon! The Physiology of Endurance

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00:57:37

Road to Valencia- 3 weeks to go

The Physiology of Endurance Running Podcast ·

2024/11/12

A big week in the books for Dan, with two sessions and a long run. Dan & Owain break down the sessions, and take a deep dive into some shoe testing numbers as Dan decides on his shoes for the big dance in Valencia. The Physiology of Endurance Running podcast is now 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

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00:56:18

Heat, the poor man's altitude?

The Physiology of Endurance Running Podcast ·

2024/11/07

On today's episode, Dan & Owain take an initial dive into the physiology heat exposure. They first discuss the physiological benefits and drawbacks to altitude, and how this can lead many to using heat as a means to increase haemoglobin mass. They then discuss different forms of heat exposure, including baths and sauna, and the physiology behind undertaking these. Let us know if you've used baths or sauna in your training and how you've found it! The Physiology of Endurance Running podcast is now

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97 results

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