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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

01:03:58

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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00:45:22

Road to Valencia- 4 weeks to go

The Physiology of Endurance Running Podcast ·

2024/11/05

Dan & Owain are back to discuss Dan's training with 4 weeks to go until the Valencia Marathon! Dan's week began on a high note, before coming down with a cold. Dan logged a fast long run beforehand, which is broken down, along with a few listener questions! 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 -

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00:50:19

Road to Valencia- 5 weeks to go

The Physiology of Endurance Running Podcast ·

2024/10/29

A big week in the books for Dan, and a big episode to break it down! Dan & Owain discuss the sessions, as well as Dan's carbs & bicarb use during the sessions - and his thinking for using them during the marathon itself. A longer episode than normal, but a lot of information to cover! 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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00:51:53

Strength & Conditioning for Endurance Runners

The Physiology of Endurance Running Podcast ·

2024/10/24

Dan & Owain are back to discuss strength and conditionining training. A growing body of research has focussed on S&C training and its impact on endurance training. Dan & Owain talk through some of the myths and possible benefits of S&C, and how to apply these to your own training. If you're interested in reading more about S&C, Richard Blagrove's book is a fantastic resource and aimed specifically at runners:

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00:35:44

Road to Valencia- 6 weeks to go

The Physiology of Endurance Running Podcast ·

2024/10/21

Dan & Owain are back again to dissect Dan's training - but begin with an exciting announcement about the podcast! With 6 weeks to go until Valencia marathon, Dan returns to a fairly normal training week! Using lab data to guide his return to sessions, they go through Dan's aborted session, followed by a quality session later in the week. They also discuss fitting training around Dan's hectic schedule, and the impact that possible changes to the Commonwealth Games has on Dan - a runner that sits

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00:26:32

Road to Valencia- 7 weeks to go

The Physiology of Endurance Running Podcast ·

2024/10/17

In this episode, we review Dan's week following his PB at Cardiff Half Marathon. Initially, a positive start, with a quick recovery from the race. We then discuss Dan's strength training regime that he has introduced as a "marginal gain" in this Valencia block. Unfortunately, Dan then caught one of the many viruses going around which led to three days off running and a measly 72km for the week. You can submit questions for this series or our Q and A episode

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00:38:57

Road to Valencia- 8 weeks to go

The Physiology of Endurance Running Podcast ·

2024/10/09

In this new mini-series, we will share a week-by-week account of Dan's preparations for Valencia marathon where he is targeting the European Road Running Championships qualifying time of 2:12:30. As this is a podcast about physiology, the emphasis will be on how Dan uses his own data, and findings from the scientific literature, to optimise his training and performance come race day. In this first episode, we breakdown the results from Dan's recent submax test and discuss how that will inform what

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00:50:50

Durability - the fourth dimension of endurance...

The Physiology of Endurance Running Podcast ·

2024/10/04

After giving their excuses for recording a week later than planned, Dan & Owain delve into Durability. As they discuss, durability is a growing area of research and particularly impacts marathon (and ultra) performance. But how do you measure it, and how do you improve it? A new mini-series is announced to close the show... https://forms.gle/XGmxsR6dsanikRSX7

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01:01:41

The Physiology of the Marathon

The Physiology of Endurance Running Podcast ·

2024/09/13

In today's in-person episode, Dan and Owain break down the physiological components of marathon running. There's more to the marathon (and other distances) than just having a big VO2max! Thresholds, economy, and durability all interact with each other, and as you'll hear, there's more than one way to run a marathon from a physiological perspective. If you want to submit a question for a future episode drop them here. Paula Radcliffe Study Michael Joyner Marathon Physiology Study

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01:04:16

How to pace your next marathon

The Physiology of Endurance Running Podcast ·

2024/08/30

Building on a very popular Twitter thread (https://x.com/Dan_Nash94/status/1797744471565574604),Dan & Owain discuss marathon pacing.First, an overview of some of the physiology that you'll be contending with during a marathon - especially if you go out too fast! Dan & Owain then discuss the pacing plan Dan has utilised in recent marathons, and how you could go about doing the same yourself. Let us know if you've used a similar physiological anchoring method for a marathon and how

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01:04:52

Cooling headbands, Bicarb, Beetroot and Caffeine:...

The Physiology of Endurance Running Podcast ·

2024/08/21

In this episode, Dan and Owain explore the research on the supplements and accessories that have recently been hitting the headlines. They share what the research has to say on their effectiveness including, who may benefit the most, the risk-reward ratio, and advice on implementation strategies. Dan finishes the podcast with a plug of both the Sport Physiology Hub, and his new online coaching offer. If you are interested in one of the five coaching slots that Dan has available, then introduce

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00:46:24

Is threshold training dead?

The Physiology of Endurance Running Podcast ·

2024/08/09

Is threshold training old news? Should we all be following the "American Method"? Dan & Owain talk through the mens 1500m Olympic final; how the race played out, what training is best to run a championship 1500m, will we see a shift of training methods in the next 4 years. What did you think of the 1500m final, and the rest of the Olympic events? Do you use threshold training yourself? Get in touch via X with your questions or comments - @dan_nash94 & @owainzerilli If you fancy

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00:44:55

The Physiology of the Warm Up

The Physiology of Endurance Running Podcast ·

2024/07/15

In this episode Dan & Owain discuss the physiology of the warm up.For many runners, a warm up features some jogging and possibly a few strides. But the warm up of a professional runner differs significantly, due to some interesting research into what is often referred to as "priming". Dan & Owain discuss some of the history of the research, the physiology of "priming", and offer some practical applications that you can try before your next session or race. If you give

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01:02:27

Easy running- why bother?

The Physiology of Endurance Running Podcast ·

2024/07/01

Welcome back! Dan finally feels like he has the time to relaunch the pod and is joined by new co-host, Owain Zerilli.In this episode, we delve into all things "easy running". We started with defining what easy running is from a physiology perspective, before going into describing what benefits we can (and can't) expect from training in "zone 2". We finish by looking at the bigger picture, discussing how we should fit our easy running into our training weeks and practical tips on how to let go of

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84 results

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