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, alongside midlife athletes who’ve achieved meaningful performance breakthroughs later in life.
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#1 Mistake Runners Over 40 Make | Consistency vs Intensity | Floris Gierman
Épisode 1
jeudi 1 janvier 2026 • Durée 52:09
In this first episode of The Endurance Lab Podcast, I’m joined by Floris Gierman — host of The Extramilest Show, running coach, and author of Running Breakthroughs. Floris has spent years interviewing world-class runners, coaches, researchers, and everyday athletes. What keeps coming up is surprisingly simple: Build the engine first and let consistency beat intensity. We talk about how runners (especially in their 40s, 50s, and beyond) can train smarter, stay injury-free, and actually enjoy the process without burning out.
📚 Floris Gierman resources
Running Breakthroughs: https://florisgierman.com/
Path Projects: https://pathprojects.com/
Personal Best Program (PB Program): https://www.pbprogram.com/
The Extramilest Show: https://extramilest.com/Floris Gierman
YouTube: https://www.youtube.com/@FlorisGierman
In this conversation, we cover
• Why “no pain, no gain” often leads to injury, burnout, and stalled progress
• The real reason easy running works (and why it’s hard on the ego)
• How to balance structured training with day-to-day flexibility
• Why stress outside training matters as much as training load
• How to use simple check-ins (sleep, HRV, effort) to guide your week
• What Floris would do differently if he started running again today
• The fundamentals Floris believes will make you a better runner in 2026
Key takeaways (especially for runners over 40)
✅ Go slower than you think at first (and you’ll get faster over time)
✅ Train easy most days to build aerobic fitness and recover better
✅ Strength train 2x/week to stay resilient as you age
✅ Sleep is the most underused performance tool
✅ Journal daily to spot patterns and avoid repeating mistakes
✅ Leave your ego at the door (Strava pace ≠ progress)
⏱️ Timestamps:
0:00 Consistency beats intensity
4:11 Who Is Floris Gierman
7:04 How running changed after 40
9:34 Discipline vs Restrain
10:58 How to train smarter after 40
15:34 If only I knew this when I started
19:42 Running Breakthroughs
28:13 Missing "Chapter" on HRV
31:09: The definitive chapter in running
35:01 Strategy to improve running performance in midlife
36:48 What to do less of in 2026
39:47 Stronger vs Healthier vs Happier
43:47 How to become a better runner in 2026
51:32 What does endurance mean to Floris Gierman
About The Endurance Lab Podcast
From January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40.
#1 Running Technique To Run Faster With Less Effort | Lawrence van Lingen
Épisode 2
vendredi 9 janvier 2026 • Durée 51:41
Most runners try to run faster by pushing harder, but the real breakthrough is learning to move better. If you’re a midlife runner struggling with form, efficiency, or recurring injuries—or you want to run faster without driving your heart rate through the roof—this conversation is for you. In this episode of The Endurance Lab Podcast, I sit down with Lawrence van Lingen (movement specialist + structural integration therapist) to break down the simple movement tools that can dramatically improve your running economy, reduce wasted energy, and help you run faster at a lower heart rate.Lawrence isn’t about copying “perfect form” or obsessing over cadence. His approach is about restoring natural movement, improving posture, timing, and coordination so running feels smoother, more powerful, and less injury-prone especially for runners in their 40s, 50s, and 60s. This video provides practical running tips for anyone looking to optimize their running form and technique to unlock performance gains. 📚 Lawrence van Lingen Resources:YouTube channel: https://www.youtube.com/@UC0jzRxCAyA7tTH-85PmFMqw Website:https://www.lawrencevanlingen.com/How to tie a flow rope: https://youtu.be/PaRyU98ulPs?si=O0mKbDBgngXt6tkwHow to use a flow rope to improve your movement:https://youtu.be/5QqiDMrMSzs?si=UgdKqtYEeJv-YY44DIY tire pull setup for resisted walking:https://youtu.be/bjeMevjD59k?si=BY4QRKGL3xhLKu5IBackward walking for running performance:https://youtu.be/qNcwOix9Uac?si=cjmWjfGsRZgS-cgTHappy hip hack:https://youtu.be/vOdqpJjDH_A?si=nPbGX81mTlA4tcA-In this conversation, we cover:✅ Why “perfect running form” is a trap (and what to aim for instead)✅ The #1 fastest way to improve your form: skipping (happy hip hack / chicken wing skipping)✅ How to use the flow rope to clean up symmetry, rhythm, and posture✅ A simple cue that changes everything: “length on one side”✅ Why most runners run from the outside-in (and how to run from the center-out)✅ How backward walking can instantly improve timing, balance, and foot strike✅ Why your hips may be “stuck in reverse” (and how to fix it)✅ How tire pulling / resisted walking activates glutes and restores hip function✅ Why running should feel pleasant once you get going—and what to do if it doesn’t✅ How to build a body that runs better (not just stronger muscles)⏱️ Timestamps:0:00 Improve running form2:40 Who is Lawrence van Lingen5:51 How to run with perfect form9:15 Smartest way to improve running form26:12 Flow rope thickness29:49 Understand the flow rope movements37:58 How backward walking and tire walking helps running44:29 Which tool unlocks the most improvents49:25 Running transformation🎧 About The Endurance Lab PodcastFrom January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40. If there’s a topic you want me to explore (or a guest you’d love to hear from), drop it in the comments — I read every single one.🤝 Work with me Coaching: https://www.limitlesscoaching.run/one-on-one-coaching📌 DisclaimerThis content is for educational purposes only and is not medical advice.#RunningTechnique #RunningForm #RunningEconomy #RunFaster#LowHeartRateTraining #MastersRunners #RunningOver40 #InjuryPrevention#MovementTraining #FlowRope #BackwardWalking #EnduranceLabPodcast
The Secret To Staying Fast Even As You Age | Ironman World Champion at 65 | Neil Hunter
Épisode 3
mercredi 21 janvier 2026 • Durée 55:39
In this episode of The Endurance Lab Podcast, I sit down with Neil Hunter, the 2025 Ironman World Champion (Men 65–69), to explore what long-term consistency, smart training, and trust in the process can achieve, regardless of age.📌 “Get fit. Stay healthy. Be happy.” — Neil HunterNeil’s story is extraordinary. At 65, he didn’t just win the Ironman World Championships, he also: • Won the European Duathlon Standard Distance Championship • Won the European Triathlon Middle Distance Championship • Finished 4th at the Ironman 70.3 World ChampionshipsBut beyond the medals, this conversation is about something deeper:- Consistency beats intensity.- Endurance is built slowly — and it lasts.- Aging does not mean decline if you train smart.In this episode, we discuss: • How Neil trained for years with one clear long-term goal in mind • Why repetitive, “boring” training builds world-class endurance • The real meaning of the 80/20 training principle • Why most Ironman athletes walk the marathon — and how to avoid it • High-intensity training after 60 (yes, VO₂ max still matters) • How Neil structures his weekly training (swim, bike, run, strength) • Recovery strategies that actually work (including walking the dog) • Why moderate exercise beats medication for long-term health • The mindset required to perform at a high level as you age • How endurance training improves physical and psychological health🧠 Key lessons from Neil Hunter- Consistency over years matters more than perfect sessions- Most endurance events are aerobic — train accordingly- Don’t chase “sexy” workouts — chase repeatability- Train with structure, but don’t obsess over metrics- Moderate exercise is one of the most powerful health interventions- You don’t need to be extreme to be consistent — just patient🎧 About The Endurance Lab PodcastThe Endurance Lab explores training, performance, recovery, nutrition, and longevity through thoughtful, evidence-based conversations — designed especially for midlife runners and endurance athletes.From January 2026, new episodes drop three times per month.Chapters:0:00 - Consistency brings results2:21 Neil Hunter's 2025 race recaps16:25 Journey in endurance sports19:49 Changes in training after 6025:25 HIIT workouts for 65+ years olds28:58 Volume or specificity?29:45 Weekly training volume33:00 When to push hard or rest?35:16 Optimising recovery37:43 Motivation to perform at 65+40:28 Health, performance and longevity43:11 What athletes misunderstand about training50:25 Neil's advice53:00 What does endurance mean to Neil
Sports Dietician: How Runners Over 40 Stay Lean & Run Fast | Alex Larson
Épisode 4
lundi 26 janvier 2026 • Durée 59:19
In this episode of The Endurance Lab Podcast, I’m joined by Alex Larson, a registered dietitian and endurance sports nutrition coach who has spent more than 15 years helping runners, cyclists, and triathletes fuel in a way that actually works in real life.
Alex works with everyday endurance athletes juggling training, careers, families, and long-term health goals. In this conversation, we break down how midlife runners can improve body composition, preserve lean muscle, and support metabolic health without sacrificing performance or falling into RED-S or chronic fatigue.
📚 Alex Larson Resources:https://alexlarsonnutrition.com/
We explore two key runner profiles throughout the episode:
• Midlife runners new to the sport, running for fat loss, health, and metabolic function
• Seasoned masters runners chasing new PRs while staying healthy and durable
In this episode, we discuss:
• How to lose body fat while still fueling training properly
• Why underfueling workouts backfires for performance, recovery, and long-term health
• Protein needs for runners in their 40s, 50s, and beyond
• Whether fasted training actually improves fat loss or metabolic flexibility
• How to structure nutrition across a full day to support training and energy
• High-carb fueling vs low-carb approaches for masters athletes
• Exogenous ketones, insulin response, and why they often do more harm than good
• How to fuel runs by duration and intensity
• Carb loading strategies that actually work
• Glucose-to-fructose ratios in gels and why they matter for gut comfort
How To Run Faster At a Low Heart Rate | Dr. Phil Maffetone
Épisode 5
vendredi 13 février 2026 • Durée 59:39
Dr. Phil Maffetone on the MAF 180 Formula, Zone 2, Fat Burning & Why Most Runners Train Too Hard
🏃♂️5K, 10K, Half & Full Marathon Training Plans 👉 http://theendurancelab.run/training-plans
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In this episode of The Endurance Lab Podcast, I sit down with Dr. Phil Maffetone, one of the most influential voices in endurance sports and human performance.
Dr. Maffetone is the creator of the MAF (Maximum Aerobic Function) Method and the well-known MAF 180 formula (180 – age), a simple yet powerful approach to building aerobic fitness that has helped runners, triathletes, cyclists, and everyday athletes get faster at a lower heart rate for decades.
We unpack:
• How the MAF 180 formula was developed (before lactate testing even existed)
• How MAF relates to Zone 2, aerobic threshold, and lactate threshold
• Why most runners are sabotaging their aerobic system
• The biggest mistakes people make when applying the MAF method
• Whether you should slow down or walk hills
• How to know if your aerobic base is truly improving
• Why “no pain, no gain” may be holding you back
• Carbohydrate intake in racing — do you really need 100g+ per hour?
• Fat metabolism, insulin resistance, and body composition
• The 2-Week Test and how to individualize your nutrition
• Whether fasted training is a good idea
• How to structure your training year (base vs speed work)
Run Faster With Less Effort | Better Running Efficiency | Jay Dicharry
Épisode 6
mercredi 25 février 2026 • Durée 01:18:56
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👉 http://theendurancelab.run/training-plans
Check out all of the exclusive discounts from Partners of The Endurance Lab
👉 https://theendurancelab.run/exclusive-discounts
Most runners try to “get fitter” with more miles, more intensity, better shoes, more gadgets. Jay Deshari (board-certified sports clinical specialist, PT, biomechanist, researcher, and author of Running Rewired) makes the case that the biggest gains often come from something way less sexy: Better mechanics + better elasticity + better durability.
In this episode, we go deep on why distance running is largely elastic (tendons storing + releasing energy) and how small posture and movement changes can shift running economy by up to 8%, which can beat the benefit of most “super shoe” upgrades.
What we cover
• Why running economy is largely elastic energy transfer (joint to joint)
The Recovery Mistake Runners Over 40 Keep Making | Christie Aschwanden
Épisode 7
dimanche 1 mars 2026 • Durée 45:00
Recovery is a billion-dollar industry, but most athletes are still tired, sore, and unsure what actually works. 15% OFF all NovaaLab Red Light Therapy products👉 https://tidd.ly/46iKcApUse code: EnduranceLab15 Christie Aschwanden's New York Times best-seller:Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery 👉 https://www.amazon.com/Good-Go-Athlete-Strange-Recovery/dp/039325433XThe Endurance Lab Training Plans (5K, 10K, Half & Full Marathon)👉 http://theendurancelab.run/training-plans Check out all of the exclusive discounts from Partners of The Endurance Lab👉 https://theendurancelab.run/exclusive-discountsIn this episode of The Endurance Lab Podcast, I sit down with Christy Aschwanden — award-winning science journalist and author of the New York Times bestseller Good to Go — to cut through the hype and get brutally practical about the smartest recovery strategy according to science.We talk about what “recovery” really means, why so many popular recovery tools are driven by marketing more than evidence, and how to train hard (especially in midlife) without digging a fatigue hole you can’t climb out of.You’ll also learn: • The difference between overreaching vs. overtraining (and why athletes confuse them) • Why “more training” eventually stops working — and what to do instead • The most overlooked recovery levers after the basics are handled • How placebo and expectation can genuinely change what you feel • How to use HRV without outsourcing your judgment to your wearable • The biggest recovery myths that need to die (including supplements)If you’ve ever felt overwhelmed by recovery advice or unsure whether you’re adapting or just accumulating fatigue, this conversation will give you a clearer framework — and a calmer way to train for the long game.Chapters0:00 Intro1:08 Why Christy wrote Good to Go
3:30 Evidence-based recovery protocol
9:20 Other levers after sleep
18:44 Is volume or intensity harder to recover from?
21:05 Recovery for central nervous system fatigue vs peripheral muscular fatigue
24:22 Overreaching vs overtraining
25:30 Why recovery is more difficult as we age?
27:22 Leveraging the placebo effect to enhance recovery
How to Burn MORE Fat at High Intensity (and Run Faster) | Dr. Paul Laursen
Épisode 8
mercredi 11 mars 2026 • Durée 01:09:13
Train smarter with Athletica and get 15% off for as long as you stay subscribed!👉 https://athletica.ai/?via=theendurancelabUse code: JUSMAN
Check out all of the exclusive discounts from Partners of The Endurance Lab
👉 https://theendurancelab.run/exclusive-discounts
Is Zone 2 better than HIIT?
Does endurance training accelerate cardiac aging?
Can improving fat oxidation actually raise your VO₂ max?
In this episode of The Endurance Lab Podcast, I sit down with Dr. Paul Laursen — exercise physiologist, HIIT researcher, elite triathlon coach, and co-founder of Athletica — to unpack one of the most misunderstood topics in endurance training: how aerobic base, fat oxidation, and high-intensity interval training actually work together.
We go beyond the simplistic “Zone 2 vs HIIT” debate and explore how building a strong aerobic foundation improves fat oxidation — even at high intensities — and why that may be one of the hidden drivers of a higher VO₂ max ceiling and the ability to run faster for longer.
#1 HRV Mistake Most Runners Make | Dr. Marco Altini
Épisode 10
mercredi 1 avril 2026 • Durée 01:11:57
Most runners track HRV, but very few actually know how to use it correctly. In this conversation, Dr. Marco Altini explains what HRV can tell you, what it can’t, and how to use it to make better training decisions without becoming a slave to the data.
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👉 http://theendurancelab.run/training-plans
Get 10% off the Isocapnic BWB to train your respiratory muscles
Check out all of the exclusive discounts from Partners of The Endurance Lab
👉 https://theendurancelab.run/exclusive-discounts
Dr. Marco Altini is a physiological data scientist, HRV researcher, coach, and the founder of HRV4Training. Over the last 15 years, he has worked at the intersection of physiology, wearable technology, machine learning, and endurance performance to help athletes better understand stress, recovery, and training readiness.
In this episode, we go far beyond the usual “high HRV is good, low HRV is bad” conversation. We break down how HRV should actually be interpreted in the real world, why resting heart rate still matters, when HRV is useful for adjusting training, and why context matters more than any single number on your watch.
We also discuss how HRV changes with age, how life stress compares to training stress, whether HRV can predict overtraining, how tapering affects HRV before a race, and whether HRV is really a meaningful marker of long-term health and longevity.
#1 Breathing Technique To Run Faster With Less Effort | Dr. Andrew Sellars
Épisode 9
dimanche 22 mars 2026 • Durée 01:07:31
Can your breathing be the hidden reason running feels harder than it should?
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In this episode of The Endurance Lab, I sit down with Dr. Andrew Sellars to explore one of the most overlooked performance limiters in endurance sport: breathing.
Most runners focus on aerobic fitness, mileage, and strength training — but almost nobody trains the muscles that power every breath. Dr. Sellars explains how inefficient breathing can quietly drain performance, why the respiratory system may be the bottleneck for many runners, and how targeted breathing training can improve running economy, VO2 max, and overall endurance.
We talk about how the respiratory muscles affect performance, why breathing may decline with age if left untrained, and how runners can improve it without adding more mileage. We also dive into CO2 tolerance, nasal vs mouth breathing, respiratory muscle training, and how breathing patterns can influence how hard running feels at marathon pace and beyond.
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Get 15% off all NovaaLab red light therapy products👉 https://tidd.ly/46iKcApUse code: EnduranceLab15
Check out all exclusive partner discounts from The Endurance Lab👉 https://theendurancelab.run/exclusive-discounts
In this episode, we cover:
• Why breathing is often ignored in endurance training
• How the respiratory system can limit running performance
• Cost-effective fueling alternatives to expensive gels
• How to recognize early signs of underfueling before injuries and burnout appear
This is a practical, evidence-based conversation designed to help midlife runners make better nutrition decisions so they can train harder, recover faster, and stay healthy for years to come. If you want to get leaner, stay lean, and perform better without compromising your health, this episode is for you.
Time Stamps
0:00 Intro
3:56 How to fuel training and still lose fat
8:10 How to improve metabolic health
17:42 Consequences of underfueling during training
20:38 Fasted training
24:56 Underfueling warning signs
28:01 High carb vs high fat
31:34 Exogenous ketones
35:28 Racing weight
37:44 Carb loading strategy
41:56 Glucose to fructose ratio
50:06 Cheaper alternatives to sports gels
52:54 How to fuel training runs
🎧 About The Endurance Lab PodcastFrom January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40. If there’s a topic you want me to explore (or a guest you’d love to hear from), drop it in the comments — I read every single one.
📌 DisclaimerThis content is for educational purposes only and is not medical advice.
• Why endurance should be about long-term health, not short-term performance
Dr. Maffetone challenges a lot of modern endurance dogma, especially around high-carb fueling and high-intensity training, and brings the conversation back to something simple: Build the aerobic system first. Protect your health. Get faster the sustainable way.
If you’re over 40, focused on longevity, or trying to improve performance without constant injury, this conversation will resonate.
Timestamps:
00:00 Intro
05:21 The origin of the MAF 180 formula
15:34 MAF vs Zone 2 & aerobic threshold
20:29 Fat metabolism & aerobic efficiency
25:52 What most runners get wrong about MAF training
27:49 Adjusting for hills and heat
33:07 Adjusting for illness and infections
36:54 80/20 training
40:10 Base training & strides
42:10 How much carbs are needed during training & races?
48:56 Fasted training - Yes or No?
50:38 The 2-Week Test & insulin resistance58:05 Endurance, longevity & having fun
• The slingshot idea: you must absorb/storing energy first to release it
• Why “land under your body” can be misleading (you often contact slightly in front to load tendons)
• Jay’s lab observation: running economy changed up to 8% just from posture orientation (slight lean forward/back)
• What “form breakdown under fatigue” really costs you (seconds → minutes)
• Why plyometrics are the fastest way to train elastic return (and how most people do them wrong)
• Short ground contact is the point (don’t “hang out” on the ground)
• Avoid ego box jumps (knee-height max)
• Do them fresh, not cooked after a hard session
• A simple strength template for runners (especially 40+)
Dr. Paul Laursen has worked within high-performance sport systems connected to the Australian Institute of Sport and High Performance Sport New Zealand. Academically, he is best known for his research on high-intensity interval training and how manipulating intensity, duration, and recovery drives adaptation. He co-authored High-Intensity Interval Training: Science and Application and co-founded HIIT Science and Athletica.
We also discuss:
• The minimum effective dose of HIIT for midlife athletes
• Why fat oxidation at high intensities matters more than you think
• Carbohydrate periodization and “fuel for the work required”
• HRV-guided training and nervous system readiness
• Whether endurance training accelerates cardiac aging
• The neurological benefits of intensity (yes, lactate feeds the brain)
• The real limitations of ChatGPT-generated training plans
• How AI platforms like Athletica differ from generic AI tools
• The future of AI in endurance coaching
If you’re a masters runner, endurance athlete, or coach trying to balance performance with longevity, this conversation will reshape how you think about training intensity, metabolism, and adaptation.
🔬 Topics Covered
VO₂ max
Fat oxidation
Zone 2 training
HIIT science
Carbohydrate periodization
Metabolic flexibility
HRV and nervous system recovery
Cardiac health in endurance athletes
AI in coaching
Chapters
0:00 Intro
2:05 Zone 2 vs HIIT: A False Dichotomy
5:12 Why Aerobic Base Is the Foundation of Performance
13:10 Lactate, Mitochondria & Lower Lactate at the Same Heart Rate
17:17 Fat Oxidation at High Intensities (The VO₂ Max Connection)
30:10 Definition of High Intensity
37:01 The Minimum Effective Dose of HIIT for Midlife Athletes
39:23 HRV, Nervous System Readiness & When NOT to Train Hard
44:34 Does Endurance Training Accelerate Cardiac Aging?
48:09 Neurological Benefits of HIIT (Why the Brain Loves Lactate)
If you are a runner or endurance athlete over 40 trying to train smarter, recover better, and make sense of what your wearable is telling you, this conversation will help you understand HRV in a much more practical and nuanced way.
In this episode, we cover:
• what HRV actually reflects physiologically
• why HRV and resting heart rate should be viewed together
• how to know when an HRV change is meaningful
• when low HRV should change your training
• why HRV is more useful for holding back than pushing harder
• whether HRV can help detect overload or injury risk
• how HRV changes with aging
• life stress vs training stress
• whether HRV is linked to metabolic health
• what happens to HRV during taper week
• whether HRV predicts longevity
• morning HRV readings vs overnight wearable data
• how women’s HRV can change across the menstrual cycle
• whether strength training affects HRV
This episode is especially for runners who want to use wearable data intelligently, improve training quality, and avoid misreading HRV trends.
Chapters
0:00 Intro
0:45 Why HRV matters
10:14 Why RMSSD is the standard
15:39 When HRV should change training
20:37 HRV for hard vs easy days
31:15 How HRV changes with age
38:04 Life stress, metabolic health, and seasonality
47:01 Overtraining, tapering, and long-term health
55:16 Morning vs overnight HRV reading
1:04:00 Sex differences, hormones, and strength training
• Why breathing can use up a significant amount of energy during hard efforts
• The role of respiratory muscles in fatigue
• Whether breathing gets worse with age
• CO2 tolerance and why it matters for runners
• How respiratory muscle training works
• How breathing affects VO2 max
• Nasal breathing vs mouth breathing for runners
• Why slower, deeper breathing may help running feel easier
• How to integrate breathing training into marathon prep
Chapters
00:00 Intro
00:40 Who Is Dr. Andrew Sellars?2:15 Is Breathing Limiting Your Running?
7:26 How Does Breathing Limit Performance?
10:43 What Actually Limits Your Breathing?
16:08 The Low-Hanging Fruit Most Runners Ignore
18:08 What Is CO₂ Tolerance?
25:45 How To Improve CO₂ Tolerance?
29:41 What is Respiratory Muscle Training?
34:438 How Much Faster Can Breathing Training Make You?
41:37 Can Respiratory Muscle Training Improve VO₂ Max?
47:07 How Would Respiratory Muscle Training Fit Into A Training Plan?
57:013 The Best Breathing Pattern for Marathon Pace
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