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The Endurance Lab: Daily Summaries Delivered
by Jusman So
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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- Today1h 14m
Exogenous Ketones: Performance Booster or Expensive Placebo?
Exogenous Ketones vs Nutritional Ketosis for Runners: Performance, Recovery, and Metabolic Health 🫁 Save $100 on Tymewear Pro Training MembershipCode: E-LABTW26👉 https://www.tymewear.com/E-LABTW26Jonathan discusses 20 years of metabolism research and 10 years studying exogenous ketones, contrasting endogenous nutritional ketosis (low insulin, high free fatty acids, liver-made ketones) with exogenous ketones, which raise ketones while slightly increasing insulin and directly inhibiting lipolysis, potentially suppressing native ketone production. He argues ketogenic diets can improve weight loss and glycemic control largely via reduced calorie intake, whereas exogenous ketones show limited evidence for metabolic benefits. For performance, he suggests keto may help ultra-endurance athletes and overweight runners via fat adaptation and fewer GI issues, but high-carb diets can better support PR-chasing athletes due to oxygen-efficient carbohydrate oxidation; evidence for ketones improving acute endurance performance is mostly null or mixed, with possible decrements from acid-base strain or GI distress. He outlines ketone forms (salts, monoester, precursors), D vs L BHB uncertainties, and emerging recovery, sleep, glycogen, EPO, brain-energy, and anti-inflammatory signaling research.00:00 Ketone Research Background01:48 Endogenous vs Exogenous Ketosis07:02 Why Supplements Reduce Fat Burning08:14 Metabolic Health Benefits Compared10:48 Keto Weight Loss Explained13:48 Keto vs High Carb For Runners20:52 Sports Gels Metabolic Risk27:10 Types of Ketone Supplements33:18 D vs L BHB Differences36:07 BHB Thresholds and Tradeoffs38:51 Acute vs Sustained Ketone Dosing40:21 Ketogenic Marathoner Scenario46:11 High Carb Athlete Reality Check48:43 Recovery and Adaptation Focus50:53 Why Performance Can Drop53:46 Practical Advice for Runners54:52 Recovery Benefits Breakdown01:00:02 Brain and Inflammation Potential01:08:46 Metabolic Health Takeaways01:09:56 Defining Endurance Closing
- 1 weeks ago1h 30m
Effortless Speed: Technique To Run Faster With Less Effort | Paul Mackinnon
In this episode, I sit down with running biomechanics coach Paul Mackinnon to break down the science behind efficient running technique. After completing a one-on-one running form analysis with Paul, I completely changed how I think about running mechanics.We discuss why over 95% of runners leak energy through inefficient movement, why improving your running form can improve running economy, reduce injury risk, and help you run faster using the same fitness.We cover arm swing, cadence, heel striking, midfoot striking, overstriding, ground contact time, vertical oscillation, running economy, biomechanics, force production, and the simple cues that helped me immediately feel lighter and more effortless while running.► The Core Program of Cues - https://www.tbrunner.com/membership/► Code: ELP (for 25% off your first month)Connect with Paul Mackinnon► Website: https://www.tbrunner.com/► YouTube: https://www.youtube.com/c/thebalancedrunner► Instagram: https://www.instagram.com/thebalancedrunner/?hl=enIn this episode* Why running form matters* How biomechanics affect running economy* Why physics determines efficient running* The biggest running form mistakes* Why most runners overstride* Heel strike vs midfoot strike* Does cadence really matter?* Ground contact time explained* Vertical oscillation explained* Why arm swing is the most misunderstood part of running* The connection between arm swing and knee drive* Why elite runners move differently* Running efficiency vs running economy* How better running mechanics can reduce injuries* The easiest running form cue anyone can implement todayTimestamps00:00 Why arm swing is so important01:12 My running form breakthrough after working with Paul02:42 Why running form actually matters04:01 Does better running form improve running economy?06:20 How to change your running technique safely09:17 Structural asymmetry vs movement asymmetry12:44 The biggest running form mistakes16:32 Running form and injury risk18:20 Why self-awareness is the first step22:13 Why arm swing changes everything25:58 The real purpose of your arms while running29:27 Why lifting—not pushing—is the secret32:41 Perfect arm swing explained35:03 The truth about vertical oscillation42:13 Heel strike vs midfoot strike48:15 The biggest myth about cadence53:31 Ground contact time explained59:40 Why your torso should stay quiet1:04:34 Why elite runners use their glutes1:13:10 What happens during a running form analysis1:19:49 The easiest running cue to improve immediately
- 2 weeks ago1h 24m
The Most Accurate Way To Find ZONE 2 | Arnar Lárusson
Anar Larsson from Tymewear explains why heart rate, pace, power, and even lactate can mislead runners when trying to find their real physiological Zone 2. They often end up training in Zone 3 instead. We talk about VT1, VT2, ventilation, fat oxidation, durability, and why many endurance athletes accidentally train too hard even when they think they are doing easy aerobic training. 🫁 Save $100 on Tymewear Pro Training MembershipCode: E-LABTW26👉 https://www.tymewear.com/E-LABTW26🫁 10% off Isocapnic BWB DeviceCode: JusmanSo 👉 https://shop.isocapnic.com?sca_ref=10462834.lsRLwaoT7WUNdYI🏃 5K, 10K, Half & Full Marathon Training Plans👉 https://theendurancelab.run/training-plans🎓 Exclusive Discounts & Resources👉 https://theendurancelab.run/exclusive-discountsIn this episode:• Why many runners are not really in Zone 2• Why heart rate can drift without your physiology changing• Why ventilation may be a better marker of intensity• How VT1 and VT2 define your real training zones• Why fat oxidation matters for endurance performance• How to improve durability and delay fatigue• Why breathing muscles can be trained• How Tymewear Vital Pro measures ventilation in real timeConnect with The Endurance Lab:📩 Email: jusman@theendurancelab.runChapters:00:00 Are You Really Zone 2?03:00 What Zone 2 Means06:02 Ventilation vs Lactate10:32 Why Heart Rate Misleads15:20 Measuring Physiological State22:25 Why Generic Zones Fail26:25 Power Needs Physiology29:11 Zone 3 Stagnation30:17 Anar’s Background34:00 Ventilation as Ground Truth37:39 Ventilation vs Heart Rate39:41 How Tymewear Measures Breathing45:26 Finding VT1 and VT250:59 Where Ventilation Fails56:04 Breathing Rate vs Tidal Volume58:36 Tymewear Vital Pro1:03:57 Training in Heat1:07:49 What Is Durability?1:11:28 Other Real-Time Tools1:13:48 Stress and Breathing1:14:54 Training Breathing Muscles1:17:13 ISOCapnic BWB#runningover40 #marathontraining #zonetwotraining #heartratetraining #endurancetraining
- 4 weeks ago1h 4m
Run Faster at a Low Heart Rate | Heat Training Protocol
Most runners think about training in terms of mileage, intervals, and long runs. Very few think about heat as a performance tool. But heat training could be one of the most accessible and evidence-based performance levers available to any recreational runner — and it requires no extra miles, no gym membership, and no expensive equipment.In this episode Dr. Daniel Snape — sports scientist, environmental physiologist, and the researcher behind the heat and altitude programs for 2025 UTMB winners Tom Evans and Ruth Croft — breaks down exactly how heat training works, what it does to your body, and how any runner over 40 can use it to run faster at a lower heart rate without adding more mileage or intensity to their week.Whether you have access to a sauna, a hot bath, or just a treadmill and some extra layers, this episode will change how you think about what counts as training.Customised heat and hypoxic training programs by Dr. Daniel Snape and his team at Leeds Beckett University Health and Performance Hub:https://www.leedsbeckett.ac.uk/carnegie-school-of-sport/health-and-performance-hub/0:00 Run faster at the same heart rate4:00 Heat training vs heat acclimatisation8:10 What temperatures are we actually targeting9:51 Plasma volume — what it is and what heat training does to it11:14 Hematocrit and red blood cells explained13:44 Does heat training affect the heart15:01 What training zone are you actually in during a heat session16:32 How heat training changes your sweat response18:54 Core temperature and performance range20:07 VO2 max — how much does heat training actually increase it22:19 EPO — how heat training naturally upregulates it24:51 Are older athletes more vulnerable to heat stress26:29 How to measure core temperature safely44:39 Passive protocols — saunas and hot baths52:42 Active heat training — intensity and pacing54:42 The ideal heat training block for a goal race59:01 How long do the adaptations last1:00:47 Maintenance dose to keep adaptations1:01:19 The one thing any runner can do at home1:02:31 When heat training is not worth it
- Jun 20, 20261h 15m
The ONLY 4 Supplements You Need To Run Faster For Longer | Patrick Wilson
Patrick Wilson is an exercise physiologist, sports nutrition researcher, and author of The Athlete's Gut. He has spent his career studying how the gut responds to food, fluid, and supplements during exercise — and what actually works versus what the industry wants you to believe.In this episode Patrick breaks down the optimal carbohydrate intake per hour based on the actual dose response research, why going above 90 grams may not give you what you think it does, how gut training works and how quickly you can adapt, the truth about sodium bicarbonate and how to use it without destroying your race, what caffeine abstaining before a race actually does, and which supplements are genuinely worth your money and which ones are not.The Athlete's Gut — https://www.amazon.com/Athletes-Gut-Digestion-Nutrition-Distress/dp/194800710X0:00 The supplement industry0:57 Optimal carbs per hour9:21 The high carb and glycogen paradox11:40 Risks of high carb for recreational runners15:37 Risks of fasted and low carb training19:03 How to build a fuelling strategy without lab access24:12 Gel osmolality 26:57 Gut training 31:29 How quickly can gut training happen36:12 Heat and its effect on carb tolerance38:15 Sodium bicarbonate 43:59 How to use bicarb without the GI disaster54:49 Caffeine — sublingual vs oral delivery1:02:23 Should you stop caffeine before a race1:05:43 Acetaminophen as a performance aid1:09:28 Creatine for runners 1:11:54 Final takeaway on supplements and performance#SportsNutrition #RunningSupplements #CarbsForRunners #EnduranceLab #GutTraining #SodiumBicarbonate #CaffeineAndRunning #MarathonNutrition #RunFaster #UltraRunningNutrition #EndurancePerformance #PatrickWilson #TheAthletesGut #RunningScience #MarathonTraining #FuelingForPerformance #RunnersNutrition #TrailRunningNutrition #UltraMarathon #ErgonicAids
- Jun 12, 20261h 0m
Deena Kastor's Advice To All Runners Over 40
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/15247607572. Deena's Website: https://www.deena-kastor.com/3. Andrew Kastor's Coaching: https://www.coachkastor.com/0:00 The mindset shift that changed everything6:42 How to structure mental training12:04 Does positive thinking actually make you faster13:47 Mental approach as a masters athlete15:48 Breaking the masters marathon record at 4222:18 How to handle the pain cave in a race26:20 Training now at 5329:34 Recovery and how it has changed with age31:05 How environment shapes running longevity34:16 Advice for runners whose times are declining36:29 Advice for runners still improving after 4038:10 Navigating the decline from elite to masters43:23 How to handle comparison45:57 Training with only 5 to 6 hours a week47:08 When injury takes running away49:52 The book — Let Your Mind Run57:54 How to work with Deena and Andrew58:44 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
- Jun 5, 20261h 4m
The Proven Fueling Strategy Behind 2 UTMB Wins Applied to Your Next Race | Paul Booth
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.nutritionistShow notes links:1. Ricardo Costa — Gut Training Research (the key paper Paul references)https://cdnsciencepub.com/doi/abs/10.1139/apnm-2016-04532. 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.00419.20104. 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_Performance5. 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 it1:11 The UTMB fuelling strategy explained4:20 What lab testing actually reveals13:06 How to deliver carbs during a race16:35 Carb strategy for recreational runners21:35 Do elites need more carbs than amateurs28:36 Fuelling the second half of your race33:30 Gut training and osmolality38:18 Glucose to fructose ratios43:05 More carbs does not mean better performance50:47 Feeding frequency and electrolytes57:54 The fuelling hierarchy1:01:13 Final takeaway for your next race1:03:46 What endurance means to Paul Booth
- May 22, 20261h 10m
Tim Noakes: I Was Wrong About Carbs! 120g/hr Breaks World Records
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=falseThe 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.00583.2024The 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/fulltext0:00 Prof. Tim Noakes changed his mind1:11 His new paper on carbohydrates and performance9:44 Two glucose pools — muscles vs blood17:11 Muscle glycogen vs blood glucose explained21:34 Low glycogen fat burning and carbs during exercise26:09 Does 120 grams per hour actually work33:07 Practical carb strategy by athlete type37:34 Should you carb load the liver42:27 Practical advice for masters runners53:06 The central governor theory updated59:36 Mistakes runners will make after this conversation1:02:18 The Norwegian method — final takeaway1:07:23 What endurance means to Prof. Noakes
About The Endurance Lab
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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