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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

01:17:21

From Lab to Start Line: Building a 2:09 Marathon...

The Physiology of Endurance Running Podcast ·

2026/09/30

In February 2026, I ran 2:11:49 at the Seville Marathon. Now, 22 weeks out from Seville 2027, I'm going after a lifetime ambition: breaking 2:10 for the first time.The starting point isn't ideal. A new addition to the family meant a light summer of training, so before writing a single session, we went to the Sport Physiology Hub at Cardiff Met to find out exactly where my physiology stands right now.In this episode, we go through that lab data in detail and show how it becomes the blueprint

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01:01:25

REDS & Running Social Media - with Sian Secc

The Physiology of Endurance Running Podcast ·

2026/09/23

Dan & Owain are joined by Sian Seccombe (Sian Secc on socials) to talk about body weight, REDS and social media, especially nutrition social media! A third instalment in the series of episodes about body weight and its relationship with running performance, Sian talks us through the consequences of an energy imbalance, along with tips on spotting and treating this!Sian (instagram)REDs Flags (instagram)Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist? - PMCThe Physiology of

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01:12:11

Understanding body composition - with Dr James Fleming

The Physiology of Endurance Running Podcast ·

2026/09/16

Following the recent episode about body weight, Dan & Owain interview Dr James Fleming about body composition and the work of an applied practitioner in the nutrition space.James is a lecturer at St Mary's University, with experience in nutrition and body composition. He's also hosting an Adolescent Athlete Conference in June 2027. Drop him an email if you're interested in attending (james.fleming@stmarys.ac.uk)Thanks for the support!Research mentioned:Fuel for the Work Required: A Theoretical

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00:54:13

A deep dive into New Zealand blackcurrants & the heat

The Physiology of Endurance Running Podcast ·

2026/09/09

Dan & Owain take a deep dive into New Zealand blackcurrants and anthocyanins, specifically looking at their possible benefit in the heat. They also critically discuss applying research in the supplement space, and the evidence that exists for blackcurrants and other supplements on the market.Blackcurrants Meta AnalysisNZBCs and heat shock proteinsNZBCs and the Marathon des SablesThe Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running

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01:17:00

Your guide to getting lab testing

The Physiology of Endurance Running Podcast ·

2026/09/02

In the last few years, lab testing has exploded as an industry - expanding beyond a few universities offering tests in their laboratory. Unfortunately not all tests are equal, and having seen more bad tests, Dan & Owain talk through what you should be looking for from a lab test.Send us in your tests and we might do an episode talking through some of the bad ones soon!The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel

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01:09:51

Summer Q&A

The Physiology of Endurance Running Podcast ·

2026/08/26

Dan & Owain answer more of your questions! Peptides, thresholds, best running experiences and female research all feature heavily in our summer Q&A!The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. ⁠⁠⁠Check out our giveaway here!⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠ to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on ⁠⁠⁠⁠⁠⁠their

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01:34:02

Patreon highlights!

The Physiology of Endurance Running Podcast ·

2026/08/19

In case you missed it, Dan & his wife Jemima welcomed Betsi into the world last week - and we've taken a week off of recording. This week's episode is a compilation of some of the best content on our patreon from the last 8 months; paper breakdowns, training talk (road to Valencia continued), interviews, road to London, and more behind the scenes content.Hope you enjoy - and we'll be back next week!The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of

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01:05:01

The future of sport science?

The Physiology of Endurance Running Podcast ·

2026/08/12

Dan & Owain get their prediction hats on, and discuss where they think the future of sport science is heading. Along with some fun suggestions, they discuss training, nutrition & technology, and what they think might be different (or stay the same) in 5 years time.What do you think we might be doing in 2031?The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. ⁠Check out our giveaway here!⁠Follow ⁠⁠⁠⁠this link⁠⁠⁠⁠ to find

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00:58:20

Weight & Performance: Finding the Balance

The Physiology of Endurance Running Podcast ·

2026/08/05

Dan & Owain dive into a taboo area of endurance sports, one that has returned as a discussion point following Josh Kerr's mile world record - weight. Tackling the subject through the lens of a fantastic case study by Trent Stellingwerff, they discuss the importance of weight and body composition, and share some thoughts about when you might want to think about this yourself. Thanks for the support as always!Josh Kerr articleTrent Stellingwerff case studyEating disorder systematic reviewThe

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01:00:23

Lactate Gels: A Fad or the Future?

The Physiology of Endurance Running Podcast ·

2026/07/29

The endurance sport world is buzzing with discussion about lactate gels. From powering Yomif Kejelcha to a 1:59 marathon (maybe), and Tadej Pogacar to another Tour de France victory, lots of people are talking about these gels - so Dan & Owain talk through what we know... so far! Lots more to come with this topic!The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check them out here

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01:12:14

The science of altitude - with James Barber

The Physiology of Endurance Running Podcast ·

2026/07/22

Dan and Owain finally discuss altitude on the podcast!They're joined by James Barber, Lead Performance Specialist at The Altitude Centre and a PhD candidate at Anglia Ruskin University.James chats through the environmental challenges at altitude, the changes in physiology, and how to utilise those to improve performance!James' SurveyRepeated Sprint PaperThe Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check them out here

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01:22:57

Tymewear - the next step in wearables? With founder...

The Physiology of Endurance Running Podcast ·

2026/07/15

Dan & Owain chat to the founder of Tymewear, Arnar Larusson. Tymewear is a heart rate monitor with a built in ventilation measurement device, that offers ventilatory data - a measure seen in the lab but not readily available in the field!Arnar talks about the creation of the device, and going from an idea to the device being used at the Tour de France by Team Visma Lease-a-Bike! Check out Tymewear here!The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the

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01:25:46

What can runners learn from cyclists? With Marinus...

The Physiology of Endurance Running Podcast ·

2026/07/08

Dan & Owain chat to former professional cyclist Marinus Petersen. Marinus raced competitively in France, after studying sport science at Loughborough University. He's recently transitioned to triathlon, and has done so with an inquisitive and open mind to trying different training ideas in running. He is also the lead coach at Kilowatt Coaching.We chat to him about this process and how to be more open to experimentation and inspiration from other sports.The Physiology of Endurance Running

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00:55:23

Taurine - the supplement to beat the heat?

The Physiology of Endurance Running Podcast ·

2026/07/01

Dan & Owain talk through Taurine - well known to anyone that drinks Red Bull or Monster, but a supplement that may improve your performance in the heat!Is there a good evidence base? Or are things a bit unknown?Have you tried Taurine yourself?Taurine Supplementation and Human Heat Tolerance: Mechanisms, Evidence, and Integration with Heat Acclimation, Cooling, and HydrationAcute taurine supplementation enhances thermoregulation and endurance cycling performance in the heatThe effect of 8-day

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01:13:03

Can AI replace your running coach?

The Physiology of Endurance Running Podcast ·

2026/06/24

Following the launch of a Claude and Strava integration, Dan & Owain put their livelihoods on the line and test the protocol! A range of questions was put to Claude to interrogate their data, with varying results!Check back in in 12-months and we will see if AI has made us redundant! The AI audit paper discussedCheck out our Patreon, with exclusive bonus content here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.patreon.com/cw/TheEnduranceCollective ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠You can submit questions for this

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01:15:52

All about HRV - with Marco Altini

The Physiology of Endurance Running Podcast ·

2026/06/17

Dan & Owain are joined by a leading voice on HRV, Marco Altini. Marco has worked on HRV, both the physiology behind the measure and applying the data in day to day life for many years. He talks to us about what HRV is, how to properly measure and apply HRV data, and the state of wearable tech in 2026. Marco's book can be found here!Marco's SubstackSoar Solstice⁠⁠The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the world's best

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01:03:14

Will tilting your bed make you run faster? (and how...

The Physiology of Endurance Running Podcast ·

2026/06/10

Dan & Owain talk through a recent paper that's hit the mainstream - suggesting that tilting your bed may increase haemoglobin mass.It's a catchy premise, but they talk through how to actually read and apply a study like this into your training and life!The paper!Soar Solstice⁠The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the world's best running apparel, designed to fit the needs of runners that put time and effort into the sport

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00:57:58

Your guide to beating the heat!

The Physiology of Endurance Running Podcast ·

2026/06/03

Dan & Owain talk about heat acclimation now that we've reached summer in the Northern Hemisphere!Different from haematological adaptations, the guys talk through some of the foundational research and how they'd acclimate for a hot race!The main paper discussed⁠Soar SolsticeThe Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the world's best running apparel, designed to fit the needs of runners that put time and effort into the sport

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01:05:38

Anaerobic Capacity: Training Beyond the Red Line

The Physiology of Endurance Running Podcast ·

2026/05/27

Dan & Owain talk about an often misunderstood, or overstated area of endurance physiology - anaerobic capacity.A number of energy systems play a part in endurance performance, but their importance change depending on the duration of exercise!The main paper discussed⁠⁠Check out our Soar Giveaway here!⁠⁠⁠⁠⁠The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort

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00:59:42

Critical Speed, critical for your training?

The Physiology of Endurance Running Podcast ·

2026/05/20

Dan & Owain are back to discuss the Critical Speed model. The model is often used in sport science research, as another method of quantifying the steady state and non-steady state boundary, but utilising performance trials or race data rather than metabolic measurements.More to come on this topic in the next few months!A very good paper about Critical Speed⁠Check out our Soar Giveaway here!⁠⁠⁠⁠The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the

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