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.

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

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

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

• 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.

🤝 Work with me

Coaching: https://www.limitlesscoaching.run/one-on-one-coaching

📌 DisclaimerThis content is for educational purposes only and is not medical advice.

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

💸 Check out all of the exclusive discounts from our Partners 👉https://theendurancelab.run/exclusive-discounts

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)

• 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

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Get your Mobo Board with 10% OFF

Use code: ELAB10 👉 https://www.moboboard.com/

Running Rewired by Jay Dicharry

👉 https://www.stablebookgroup.com/products/running-rewired?_pos=2&_sid=018450efb&_ss=r

The 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-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 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+)

• 3 quality sets × 4 exercises (done fast, done right)

• 6–8 rep range, rest long enough to actually lift heavy

• Over 40: 2×/week strength often beats another run day for durability + longevity

• The truth about “stability shoes,” pronation/supination, and what actually matters

• Heel striking: not the villain. Where your foot lands relative to your body matters more than what part hits first.

If you’re a masters runner (or just injury-prone), this one is a goldmine.

Chapters

0:00 Intro

8:47 Run 8% faster with less effort

22:40 Muscles vs tendons for running

29:18 Plyometrics

36:38 Strength training

47:47 MOBO Board

1:01:48 Supination, pronation & stability shoes

1:0:31 Heel vs mid vs forefoot strike

#Running #RunningEconomy #RunFaster #Biomechanics #RunningForm #InjuryPrevention #MastersRunning #Plyometrics #StrengthTrainingForRunners #RunningRewired #JayDeshari #EnduranceLab #Zone2 #VO2max #TempoRun #SuperShoes #MarathonTraining #TrailRunning #Mobility #FootStrength

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

29:48 HRV in the context of recovery

33:57 Recovery demands of fasted training

35:00 Is muscle soreness adaptation or injury?

41:51 Recovery myth that needs to die#endurance #recovery #running #marathontraining #mastersathlete #sportsscience #training #overtraining #hrv #sleep #athleteperformance #strengthtraining #health #triathlon #cycling #podcast #theendurancelab

Train smarter with Athletica and get 15% off for as long as you stay subscribed!👉 https://athletica.ai/?via=theendurancelabUse code: JUSMAN

📚 Dr. Paul Laursen resources:

Article we spoke about

👉 https://pmc.ncbi.nlm.nih.gov/articles/PMC5117036/

Dr. Paul Laursen website

👉 https://www.paullaursen.com/

Science and Application of High Intensity Interval Training

👉 https://www.amazon.com/Science-Application-Intensity-Interval-Training/dp/1492552127/ref=as_li_ss_tl?ie=UTF8&qid=1543887074&sr=8-2&keywords=science+and+application+of+high+intensity+interval+training&linkCode=sl1&tag=hiit09f-20&linkId=478578fb20c993ebde477fea72dbe1ef

Socials: @hiitscience @athletica_ai

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.

🎙 About Dr. Paul Laursen

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)

49:49 Carbohydrate Periodization & Fueling Strategy

53:40 Why ChatGPT Training Plans Fall Short

55:02 How AI Coaching Platforms Actually Work

1:00:54 Can AI Detect Overtraining Better Than Coaches?

1:05:11 The Future of AI in Endurance Coaching

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.

Get your Hume Health Body Pod with up to 50% OFF👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=ENDURANCELAB

Use code: ENDURANCELAB

The Endurance Lab Training Plans (5K, 10K, Half & Full Marathon)

👉 http://theendurancelab.run/training-plans

Get 10% off the Isocapnic BWB to train your respiratory muscles

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Use code: JusmanSo

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.

Resources:

Marco Altini Substack: https://marcoaltini.substack.com/

Marco Altini personal site: https://www.marcoaltini.com/

HRV4Training: https://www.hrv4training.com/

Coaching: https://marcoaltini.substack.com/p/coachcorner-my-training-philosophy

iPhone App: https://apps.apple.com/app/hrv4training/id686923970

Android App: https://play.google.com/store/apps/details?id=com.asma.hrv4training

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

Can your breathing be the hidden reason running feels harder than it should?

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.

Get the Hume Health Body Pod for up to 50% off👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=ENDURANCELABUse code: ENDURANCELAB

Get 15% off all NovaaLab red light therapy products👉 https://tidd.ly/46iKcApUse code: EnduranceLab15

Get 10% off the Isocapnic BWB to train your respiratory muscles👉 https://shop.isocapnic.com/?sca_ref=10462834.lsRLwaoT7WUNdYIUse code: JusmanSo

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 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

• 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

01:02:14 Nasal vs Mouth Breathing

#running #endurancetraining #breathing #vo2max #marathontraining #runningperformance #zonetraining #respiratorytraining #nasalbreathing #mastersrunning #theendurancelab #jusmanso

Andrea Moore is one of the most accomplished ultra runners in the sport, completing eight races over 200 miles in just eight months in 2025. In this conversation, we explore what it really takes to race at the edge of endurance, from 100 milers to 200+ mile ultras, and how fueling, fat adaptation, recovery, mindset, and durability all change as the distances get longer.

Andrea shares how her approach evolved from road running to trail and ultra racing, why she shifted to a low-carb, fat-adapted fueling strategy, how Vespa changed her recovery and muscle durability, and why she believes ultra running is as much emotional and spiritual as it is physical.

We also talk about training for ultramarathons, back-to-back long runs, high-intensity work for ultra athletes, strength training, injury prevention, and why the pain cave is not something to fear but something to move toward.

If you’re curious about ultra running, 100 mile races, 200 mile races, fat adaptation for endurance, ultra fueling, recovery after long races, or the mindset needed to go deep into suffering and keep moving, this episode is for you.

The 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-discounts

Follow Andrea Moore:

Instagram: @andthensome1

TikTok: @andthensome1

Chapters:

00:00 Endurance is ...

01:20 Andrea Moore’s 200-mile journey

06:32 Low-carb fueling, Vespa, and fat adaptation

14:24 Road marathon vs ultra running

19:48 Fueling during 200-mile races

24:38 Strength training and training for your first ultra

30:18 Why ultra runners still need speed work

35:03 Big mileage vs mobility and mindset

40:06 Running toward the pain cave

46:40 Why more older runners move into ultras

49:50 Staying durable and recovering after 200 miles

Jeannie Rice is one of the most remarkable masters runners in the world. In this conversation, she shares how she is still breaking world records in her late 70s, from the 1500m all the way to the marathon, and what really matters if you want to stay fast, healthy, and competitive as you age.

We talk about the real reasons behind her longevity in running: consistent mileage, simple training, smart recovery, staying injury-free, disciplined sleep, healthy nutrition, and the mindset that keeps her improving decade after decade. Jeannie also breaks down her weekly training, how much speed work she still does, why she recovers so quickly, and what runners in their 40s and 50s should prioritize now if they want to still be performing at a high level later in life.

If you’re interested in masters running, marathon training, longevity, injury prevention, recovery, VO2 max, world records, and what it actually takes to keep running strong into your 70s, this episode is packed with lessons.

The 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-discounts

Follow Jeannie Rice - https://www.facebook.com/jeannie.k.rice

Chapters00:00 Intro

00:23 World records in her 70s

05:04 What makes Jeannie different

11:14 Jeannie Rice’s weekly training

18:08 Recovery, durability, and staying injury-free

22:41 Sleep, nutrition, and race fueling

30:44 What to prioritize in your 40s and 50s

40:12 Genetics vs training

45:48 Racing younger runners and aging performance

50:33 Jeannie’s race calendar and goals

55:13 What endurance means to Jeannie Rice

Most runners train to improve their lactate threshold. But what if improving it is actually making you slower? In this episode, I sit down with Dr. Peter Tran — sports medicine PhD, 1:14 half marathoner, and co-founder of Athyx — to break down everything runners over 40 need to know about lactate, how to actually use it to guide training, and why most of what you've heard about lactate threshold training is wrong.

We also get into fueling strategies, the truth about high carb versus low carb for endurance athletes, and the future of continuous lactate monitoring — including Peter's new wearable device that could change how runners train forever.

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Get 10% off the Athyx Flux 1

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To receive your discount, you need to create an account on the Athyx website.

The 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-discounts

0:00 Why lactate matters

4:39 LT1 and LT2 explained

11:22 Lab vs real world testing

17:52 Maximal lactate steady state

24:11 Using lactate to guide training

29:48 One test tells you nothing

32:06 Shifting the lactate curve

36:29 Lactate data over time

39:42 Lactate vs heart rate

45:04 High carb vs low carb and lactate

50:46 Continuous lactate monitoring

56:15 Athyx Flux One

#LactateThreshold #RunningScience #MastersRunners #EnduranceTraining #Zone2Training #LactateTraining #RunFaster #MarathonTraining #RunningOver40 #ContinuousLactate #Athyx #RunSmarter #EnduranceLab #FatAdaptedRunning #HighCarbRunning #TrainingLoad #RunningPerformance #VO2Max #LT1LT2 #NorwegianMethod

Most runners think getting injured comes down to weak glutes, bad form, or worn out shoes. But physiotherapist Brody Sharp says the real reason is almost always something else entirely — and most runners over 40 are missing it completely.

In this episode, Brody breaks down the load versus capacity model that explains 90% of running injuries, why strong and weak runners get injured at exactly the same rate, how to use carbon shoes and minimalist shoes as tools to build a more robust and durable body, and the one training ratio that could keep you running injury free for the next decade.

Resources:

Run Smarter Podcast: https://podcasts.apple.com/au/podcast/the-run-smarter-podcast/id1494778818

YouTube: https://www.youtube.com/@RunSmarterwithBrodieSharpe

Website and online coaching: https://runsmarter.online/

Run Smarter Book: https://www.amazon.com/Run-Smarter-Evidence-based-Guidance-Opinions/dp/0645520705

0:00 Why runners over 40 keep getting injured

2:42 Early warning signs of injury

7:46 What runners get wrong about injuries

10:05 Load vs capacity explained

13:40 How to measure your training load

17:59 Carbon shoes and injury risk

21:03 How to transition into carbon shoes

28:35 Barefoot and minimalist shoes

31:37 Protocol for transitioning to minimalist shoes

37:10 Heel striking — is it actually a problem?

39:15 Does prehab actually prevent injury

43:45 What to do when injured

48:38 Injury and mental health

51:50 The 80/20 rule for masters runners

In this episode Matt breaks down exactly why recreational runners become their own ceiling, what he learned training alongside professional runners half his age in Flagstaff, why the 80/20 rule does not need to change as you get older, the carbohydrate debate that is dividing the endurance world right now, and the psychological edge that separates athletes who reach their potential from those who never do.

If you want to run your fastest marathon after 40 this is the conversation you need to hear.

Matt Fitzgerald's books - https://mattfitzgerald.org/books/

Dream Run Camp - https://dreamrun.com/

Matt Fitzgerald Coaching - https://mattfitzgerald.org/coaching/

0:00 Fastest marathon after 40

3:31 Time as a limiter

6:06 Training with elites

9:00 More moderate intensity

10:51 The carb debate

18:05 Carbs per hour

21:15 Carb periodization

28:36 80/20 for masters runners

32:52 Low volume and 80/20

35:46 Hyperpolarized training

39:07 Psychology of endurance

47:46 Toughness vs smart racing

50:23 Mental lessons from elites

53:47 Dream Run Camp

1:01:47 What runners take home

1:04:26 What Matt is figuring out

In this episode we cover what his new paper actually claims about muscle glycogen versus blood glucose, why he now believes 120 grams of carbs per hour works — and why the mechanism is not what anyone thought, the difference between fueling your metabolism and stimulating your brain, why recreational runners may be unknowingly developing pre-diabetes, the central governor theory updated, and his single most important training recommendation for every endurance athlete.

Prof. Tim Noakes is a South African sports scientist, physician, and Emeritus Professor at the University of Cape Town. He is the author of the landmark book Lore of Running, one of the most comprehensive references in endurance sport ever written. He ran the Comrades Marathon nine times. He pioneered research on hyponatremia in endurance athletes that has saved lives worldwide. He developed the Central Governor Theory of fatigue. And he has spent decades challenging mainstream thinking on carbohydrates, muscle glycogen, and what actually limits human performance.

Professor Tim Noakes has spent nearly 50 years studying endurance performance. He helped build the science of carbohydrate loading. He championed low carb for athletes. And in this conversation, he changed his mind — live — about something he had argued against for years. This is one of the most scientifically dense and genuinely surprising conversations in the history of this podcast.

The carbohydrate paper:

"Carbohydrate Ingestion on Exercise Metabolism and Physical Performance" by Prof. Tim Noakes and colleagues

https://academic.oup.com/edrv/article/47/2/191/8432248?login=false

The best impact paper:

"Carbohydrate ingestion eliminates hypoglycemia and improves endurance exercise performance in triathletes adapted to very low- and high-carbohydrate isocaloric diets" by Prof. Tim Noakes and colleagues

https://journals.physiology.org/doi/full/10.1152/ajpcell.00583.2024

The debate paper:"Does a low-carbohydrate diet impede endurance sports performance? Debate Consensus" by Prof. Tim Noakes and Prof. Louise M Burke

https://ajcn.nutrition.org/article/S0002-9165(26)00080-8/fulltext

0:00 Prof. Tim Noakes changed his mind

1:11 His new paper on carbohydrates and performance

9:44 Two glucose pools — muscles vs blood

17:11 Muscle glycogen vs blood glucose explained

21:34 Low glycogen fat burning and carbs during exercise

26:09 Does 120 grams per hour actually work

33:07 Practical carb strategy by athlete type

37:34 Should you carb load the liver

42:27 Practical advice for masters runners

53:06 The central governor theory updated

59:36 Mistakes runners will make after this conversation

1:02:18 The Norwegian method — final takeaway

1:07:23 What endurance means to Prof. Noakes

Everyone seems to be chasing 120 grams of carbs per hour at the moment. But the research says that performance actually starts to dip after 100 grams per hour. And the fuelling plan behind two UTMB wins proves it.

Paul Booth is a sports nutritionist, exercise physiologist, and lead nutritionist for the Salomon International Team with 26 years in university academia and 92 ultras completed himself. In 2025 he built the customised fuelling strategies that won both the men's and women's UTMB 100. But what makes this conversation valuable is not what Tom Evans and Ruth Croft did. It is what you can take from it and apply to your next race.

In this episode Paul breaks down exactly how much carbohydrate you actually need per hour based on your intensity and fitness level, why going above 100 grams per hour may actually hurt your performance, how to train your gut so it does not fail you on race day, the glucose to fructose ratio that the research actually supports, and the one fuelling hierarchy mistake most ultra runners are making right now.

Whether you are racing a marathon, a 100k or a 100 miler this is the most practical fuelling conversation you will find.

Paul Booth:

Website: https://performancegainsnutrition.com/

Instagram: @ultra.endurance.nutritionist

Show notes links:

1. Ricardo Costa — Gut Training Research (the key paper Paul references)https://cdnsciencepub.com/doi/abs/10.1139/apnm-2016-0453

2. Ricardo Costa — Gut Training Systematic Review (most comprehensive overview)https://pubmed.ncbi.nlm.nih.gov/37061651/

3. O'Brien and Rowlands — The 0.8 fructose to glucose ratio paper (2011)https://journals.physiology.org/doi/full/10.1152/ajpgi.00419.2010

4. O'Brien and Rowlands — Fructose Maltodextrin Ratio Governs Performance (2013)https://www.researchgate.net/publication/255958218_Fructose-Maltodextrin_Ratio_Governs_Exogenous_and_Other_CHO_Oxidation_and_Performance

5. Alan McCubbin — Sodium ingestion and endurance performance systematic reviewhttps://research.monash.edu/en/publications/impact-of-sodium-ingestion-during-exercise-on-endurance-performan/

0:00 Why 120g/hr has no research behind it

1:11 The UTMB fuelling strategy explained

4:20 What lab testing actually reveals

13:06 How to deliver carbs during a race

16:35 Carb strategy for recreational runners

21:35 Do elites need more carbs than amateurs

28:36 Fuelling the second half of your race

33:30 Gut training and osmolality

38:18 Glucose to fructose ratios

43:05 More carbs does not mean better performance

50:47 Feeding frequency and electrolytes

57:54 The fuelling hierarchy

1:01:13 Final takeaway for your next race

1:03:46 What endurance means to Paul Booth

Deena Kastor is a three-time Olympian, bronze medalist, former American marathon record holder, Chicago and London marathon champion, and US women's masters marathon record holder at 42 with a time of 2:27. She is one of the most decorated American distance runners of all time. But what made her great was not just her training. It was what she did with the six inches above her shoulders.

In this episode Deena breaks down exactly how she trained her mind to run faster, the daily practices that made her simultaneously happier and quicker, how she broke the masters marathon record despite wildfires, allergies, the flu, and a flawed race, why comparison does not have to steal your joy, and what runners over 40 need to hear about their relationship with the sport as times start to change.

This is a conversation about the science and practice of thinking your way to better running.

Resources:

1. Deena's Book: Let Your Mind Run - https://www.amazon.com/Let-Your-Mind-Run-Thinking/dp/1524760757

2. Deena's Website: https://www.deena-kastor.com/

3. Andrew Kastor's Coaching: https://www.coachkastor.com/

0:00 The mindset shift that changed everything

6:42 How to structure mental training

12:04 Does positive thinking actually make you faster

13:47 Mental approach as a masters athlete

15:48 Breaking the masters marathon record at 42

22:18 How to handle the pain cave in a race

26:20 Training now at 53

29:34 Recovery and how it has changed with age

31:05 How environment shapes running longevity

34:16 Advice for runners whose times are declining

36:29 Advice for runners still improving after 40

38:10 Navigating the decline from elite to masters

43:23 How to handle comparison

45:57 Training with only 5 to 6 hours a week

47:08 When injury takes running away

49:52 The book — Let Your Mind Run

57:54 How to work with Deena and Andrew

58:44 Final message to runners over 40

#DeenaKastor #MindsetForRunners #RunningMindset #RunnersOver40 #MastersRunning #MarathonMindset #EnduranceLab #LetYourMindRun #MarathonTraining #RunFasterAfter40 #MentalTraining #PositivePsychology #RunningMotivation #MastersMarathon #RunningOver40 #EliteRunning #MarathonPerformance #RunningLongevity #ThinkFaster #WomenRunning