The Long Game with Nicklas Rossner – Détails, épisodes et analyse

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The Long Game with Nicklas Rossner

Nicklas Rossner

Sport

Fréquence : 1 épisode/6j. Total Éps: 4

On this show I break down the science of running performance so you can run faster, stay injury-free, and train smarter. Each episode explores the latest research on topics like endurance training, VO₂ max, running economy, strength training for runners, recovery, nutrition, and injury prevention. You’ll learn how elite athletes actually train and how to apply the same science-based principles to your own running. New episodes every week

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Données mises à jour le 14/07/2026

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How To Breathe So Running Feels EASIER!

lundi 23 mars 2026 • Durée 08:34

After 10 years of competing, studying sports science, and working with hundreds of athletes, I’ve realized something surprising:

Most runners are breathing wrong.

And it’s costing them speed, efficiency, and performance.

In this episode, I break down 5 simple, science-backed breathing techniques you can apply immediately to run faster, feel more relaxed, and stay in control—even during hard efforts.

We’ll cover:

How to activate your body before a run so you don’t feel sluggish in the first 10 minutes
Why feeling out of breath is more about CO₂ than oxygen (and how to fix it instantly)
How to use rhythmic breathing (3:2 pattern) to improve efficiency and reduce fatigue
The difference between chest vs diaphragmatic breathing (and why it matters more than you think)
A simple breathing routine to recover faster after your runs

If you’ve ever felt like your breathing is holding you back, this episode will change the way you run—starting today.

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How Running Completely Changes The Human Body

mardi 17 mars 2026 • Durée 07:33

FREE Running Limiter Quiz + Custom Training Plan: https://nicklasrossner.com/run-limiter/

In this episode, I break down the science of what actually happens inside your body from your very first run to long-term health and longevity.

You’ll learn:

• What happens in your brain after just ONE run (and why you instantly feel better)
• The real science behind “runner’s high”
• How running builds mitochondria — the tiny power plants that make you faster
• Why stronger tendons make you more efficient and injury-resistant
• How your heart physically remodels itself with training
• Why VO₂ max might be the single strongest predictor of lifespan
• Exactly how much you need to run for mental health, performance, and longevity

And most importantly — how to get all the benefits without overdoing it and ruining your progress.

My name is Nicklas. I’m a sports scientist, physiotherapist, and former professional triathlete. I translate complex exercise science into simple, practical strategies you can actually use.

If you’ve ever wondered:

How much running is enough?
Do I need intervals?
Can I run too much?
Is running actually good for long-term health?

This episode gives you the complete science-backed answer.

Run once to feel better today.
Run consistently to get fitter in months.
Run smart to stay healthy for decades.

References:

Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018 Oct 5;1(6):e183605

Crowley E, Powell C, Carson BP, W Davies R. The Effect of Exercise Training Intensity on VO2max in Healthy Adults: An Overview of Systematic Reviews and Meta-Analyses. Transl Sports Med. 2022

Pereira Hugo Vieira , et. al.: Systematic Review of Psychological and Behavioral Correlates of Recreational Running, Frontiers in Psychology, Volume 12 - 2021

Umakantha Monika* and John Romate, The Lesser-Known Phenomenon of Sports: A Systematic Review of Runners’ High, Indian Journal of Psychological Science Vol-19, No. 2, (July-2024)

Hughes DC, Ellefsen S, Baar K. Adaptations to Endurance and Strength Training. Cold Spring Harb Perspect Med. 2018 Jun 1;8(6):a029769.

Kutac, P., Bunc, V., Buzga, M. et al. The effect of regular running on body weight and fat tissue of individuals aged 18 to 65. J Physiol Anthropol 42, 28 (2023).

Statuta SM, Asif IM, Drezner JARelative energy deficiency in sport (RED-S)British Journal of Sports Medicine 2017;**51:**1570-1571.

Lee, D, Lavie, C, Vedanthan, R. Optimal Dose of Running for Longevity: Is More Better or Worse?∗. JACC. 2015 Feb, 65 (5) 420–422.

Astorino, Todd A; Allen, Ryan P; Roberson, Daniel W; Jurancich, Matt. Effect of High-Intensity Interval Training on Cardiovascular Function, V̇o2max, and Muscular Force. Journal of Strength and Conditioning Research 26(1):p 138-145, January 2012.

Spiering BA, Mujika I, Sharp MA, Foulis SA. Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time. J Strength Cond Res. 2021 May 1;35(5):1449-1458.

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The Fastest Way To A Sub-20 Min 5K (From Any Starting Point)

mercredi 11 mars 2026 • Durée 16:08

In this episode, I break down exactly what it takes to run a sub-20 minute 5K — a performance that puts you in the top 2% of runners worldwide.

But this isn’t just theory.

You’ll learn:

• The 6 key areas that determine whether you break 20 minutes
• How to structure your training as a beginner, intermediate, or advanced runner
• The real science behind the 80/20 rule and polarized training
• How periodization separates “being fit” from being race ready
• Why running form breaks down under fatigue — and how to fix it
• The truth about weight, RED-S, and smart race fueling
• The pacing strategy that prevents you from blowing up at 2K

I’ll also walk you through real example training weeks for every level so you know exactly what to do starting today.

If you want to remove all guesswork, I’ve built a complete 5K training system that maps everything out week by week — built from sports science, physiotherapy principles, and real-world coaching experience.

My name is Nicklas — I’m a sports scientist, physiotherapist, and former professional triathlete — and my goal is simple: help you run faster for longer using science, not hype.

If you’re serious about breaking 20 minutes, this is your blueprint.

Train smart. Execute well. Close hard.

References:

Casado, A., González-Mohíno, F., González-Ravé, J. M., & Foster, C. (2022). Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review. International Journal of Sports Physiology and Performance, 17(6), 820-833.

https://run.outsideonline.com/road/road-racing/whats-a-good-5k-time-heres-what-the-latest-data-says/

The Smartest Way To Run Faster For Longer (Science Explained)

vendredi 6 mars 2026 • Durée 25:06

Most runners think the answer is simply running more miles. But the truth is far more nuanced. In this episode, I break down the science of running performance so you can train smarter from day one and stop wasting time on methods that don’t work.

My name is Nicklas Rossner. I have a Bachelor’s degree in Sports Science, I’m a certified physiotherapist, and a former professional triathlete. Over the past decade I’ve studied how endurance athletes improve performance while minimizing injuries—and in this episode I’ll show you the exact principles that make the biggest difference.

We cover the complete framework for becoming a faster runner, including biomechanics, training strategies, recovery, nutrition, and gear. By the end, you’ll understand exactly how to structure your training so you can run faster for longer—without burning out or getting injured.

First, we start with the fundamentals.

At the most basic level, there are only three ways to run faster:

• Increase your cadence (take more steps)
• Increase your stride length (cover more ground)
• Or improve both simultaneously

To understand how to improve these, we break running into two key components: biomechanics and physiology.

Biomechanics refers to how your body moves through space. Research shows that running form does influence efficiency—but there is no single perfect running form that works for everyone. Instead of chasing an Instagram-perfect stride, the goal is to apply general principles and find what works best for your body.

However, biomechanics only explains about 5–12% of the differences in efficiency between runners.

The other 88–95% comes from physiology—your fitness.

This is where smart training becomes essential.

You’ll learn how elite runners structure their training using , , and like:

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The Long Game with Nicklas Rossner – Détails, épisodes et analyse

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