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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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- 2 weeks ago56 min
Exercise Scientist: What Cannabis Really Does to Your Running Performance (THC vs CBD)
In this episode of The Endurance Lab, I sit down with Dr. Christian Cheung, an exercise physiology researcher and senior scientist at WHOOP, to explore what the science actually says about cannabis, THC, CBD, running performance, cardiovascular health, sleep, and exercise recovery.Christian shares findings from his research examining what happens when people exercise after using THC or CBD. One particularly surprising result: participants felt they performed better after THC, even though their actual cycling time-trial performance was worse.We also discuss why THC can raise your exercising heart rate by approximately 10–20 beats per minute at the same workload, why that doesn't necessarily mean a better aerobic training stimulus, and how cannabis use may affect sleep quality, HRV, and recovery.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwMCHAPTERS00:00 Why runners think THC improves performance01:56 Cannabis, THC, and CBD explained07:03 Why people run while high12:04 The surprising truth about THC and endurance performance18:49 What the cycling performance study revealed23:29 Why THC raises your heart rate during exercise32:21 Is exercising with THC safe?39:11 Does CBD improve performance and recovery?42:52 Cannabis, sleep quality, HRV, and recovery46:27 Cannabis and cardiovascular risks after 40
- 3 weeks ago1h 19m
3x Olympian & Elite Coach: 10 Rules to Better Running After 40 (From 5K to Marathon)
In this episode of The Endurance Lab, I sit down with Dathan Ritzenhein, a three-time Olympian, former American record holder, World Championship medalist, and head coach of On Athletics Club (OAC), to explore the fundamentals of getting faster—and staying competitive—as we age.Dathan has experienced some of the most influential training philosophies in distance running, working with coaches including Mark Wetmore, Brad Hudson, Alberto Salazar, and the Hansons. Today, he draws on those experiences to coach some of the world's best runners.But what happens when we apply those elite training principles to marathon runners in their 40s, 50s, and 60s?We explore why consistency matters more than chasing mileage, how to balance training volume and intensity, why masters runners shouldn't abandon speed work, and whether popular approaches like Norwegian double-threshold training make sense for recreational marathoners.Dathan also explains how he would structure marathon training for a 50-year-old runner with limited training time who's trying to qualify for Boston, including how to organize workouts, long runs, strength training, and recovery.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM➡️ On Athletics Club (OAC)👉 https://www.on.com/en-fi/explore/athletes/oac-global?Chapters 00:00 Why intensity matters after 4001:25 Lessons from elite coaches05:40 Consistency over mileage11:32 Dathan’s biggest training regrets16:07 Marathon training for busy runners20:40 Inside On Athletics Club training29:30 The long-term approach36:03 Training for masters runners43:53 Intensity vs. mileage after 4047:22 Recovery as you age50:17 Speed work and strides55:51 Threshold vs. double threshold1:00:36 Cross-training for marathoners1:03:58 Strength training1:06:09 Lessons from Dathan’s career
- 4 weeks ago1h 7m
She Finally Broke 3 Hours at Age 49 - Her Advice for Your Fastest Marathon After 40
At age 49, Marilyn Tarkalson ran a 2:58 marathon, breaking 3 hours after previously running 3:21 and 3:14. Now, at age 50, she’s still trying to get faster.In this conversation, we break down exactly what changed in Marilyn’s marathon training, nutrition, recovery and mindset. Whether you’re trying to run a sub-4 marathon, sub-3:30 marathon, qualify for Boston, break 3 hours, or simply run a faster marathon after 40, Marilyn’s progression offers a fascinating look at what it can take to keep improving as a masters runner.Marilyn explains how she structures her training using a base → support → specific approach, how she built toward 50–60 mile weeks, why strides and speed work remain important as we age, and how she incorporates threshold training, marathon-pace workouts and long runs. We also discuss how she balances harder training with injury prevention and recovery.But training was only part of her breakthrough. Marilyn says nutrition was the starting point. She explains how moving toward a whole-food plant-based diet affected how she felt and recovered, what she eats as an endurance athlete, and how she thinks about nutrients such as iron, ferritin, B12 and vitamin D.We also get into strength training for runners over 40, recovery, sleep, HRV, menopause and HRT, and the mindset shift that took Marilyn from believing a sub-3 marathon was impossible to running 2:58 at age 49.Perhaps most importantly, Marilyn doesn’t believe her best running necessarily has to be behind her. At 50, she’s still developing as an athlete and is now chasing an even faster marathon.If you’re a masters runner, midlife runner, marathon runner over 40 or over 50, or you’re simply wondering how to improve your marathon time as you get older, this conversation is a reminder that meaningful improvement can still be possible with consistent training, recovery, nutrition and patience.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM🏃 Work with Andrew / Run Elite Coaching:👉 https://www.andrewsnowcoaching.comCHAPTERS00:00 From 3:21 to a 2:58 marathon at age 4900:51 Marilyn’s running journey — and years of getting injured06:12 How she went from 3:21 to breaking 3 hours07:00 Training vs nutrition vs mindset: what changed the most?10:32 What Marilyn eats as a plant-based marathon runner14:05 How changing her diet affected recovery and performance22:46 How she trained to run a sub-3 marathon29:32 Marathon-specific training and marathon-pace workouts34:18 Why speed still matters for runners over 4041:54 Balancing speed work, recovery and injury prevention46:41 Strength training for runners as they get older54:26 Recovery, HRV, sleep and training fatigue1:01:43 Why she’s chasing a 2:54 marathon at age 50
- Oct 2, 20261h 38m
Run Elite Coach: Brutal Advice for A Sub-3 Hour Marathon After 40
How do you run a faster marathon after 40? Whether your goal is to break 4 hours, run a sub-3:30 marathon, qualify for Boston, or eventually run a sub-3 hour marathon, Andrew Snow argues that the answer may have far less to do with adding harder workouts—and far more to do with building the foundation required to support them.Andrew Snow is a running coach and author of Run Elite, a book that takes training principles used by elite runners and translates them for recreational athletes. In this conversation, we explore how runners in their 40s, 50s and beyond can apply those principles to marathon training while dealing with limited training time, recovery capacity, work, family and the realities of getting older.We break down Andrew’s base → support → specific approach to marathon training, why he prioritizes training frequency and mileage before harder workouts, how much running you may actually need to reach your marathon potential, the role of strides and hill sprints, marathon-pace training, long runs, nutrition, recovery and race specificity.Andrew also explains why a runner trying to go from a 4-hour marathon toward sub-3 may need to think in terms of years rather than another 12- or 16-week marathon training plan—and why building a much bigger aerobic foundation could ultimately be the key to running your fastest marathon.If you’re trying to figure out how to run a faster marathon, how to break 4 hours, how to run a sub-3:30 marathon, how to run a sub-3 marathon, or how to keep improving as a masters runner, this conversation offers a very different way of thinking about long-term marathon performance.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM📘 Andrew Snow’s book — Run Elite: 👉 https://www.runelitebook.com/🏃 Work with Andrew / Run Elite Coaching:👉 https://www.andrewsnowcoaching.comCHAPTERS00:00 Can you still make a huge marathon breakthrough after 40?00:30 Why runners plateau — and how to start improving again05:34 Should you increase mileage or change your training first?13:08 How much mileage can a runner actually tolerate?19:18 Autophagy, fasting and recovery for runners25:20 The best fueling strategy for endurance performance29:44 Nutrition fundamentals for runners37:28 The missing ingredient: marathon-specific training40:00 Inner Circle: The highest-ROI workout for time-crunched runners44:50 Andrew’s Base → Support → Specific training model57:55 How much marathon-pace training should you actually do?1:22:49 Putting it all together: building your marathon training plan#MarathonTraining #RunningAfter40 #Marathon #MastersRunning #Running #Sub3Marathon #BostonMarathon #EnduranceTraining #RunFaster
- Sep 25, 20261h 14m
HRV Scientist: The NEW HRV Metric That Could Help Runners Over 40 Keep Improving
In this episode of The Endurance Lab, I sit down with Dr. Greg Grosicki, Staff Research Scientist at WHOOP, to explore the science of HRV and HRV-CV and, more importantly, how runners can actually use these metrics to make smarter training decisions.We break down why higher HRV is generally better while lower HRV-CV is generally better, why your seven-day HRV trend can tell you something very different from today's reading, and what different combinations of HRV and HRV-CV may reveal about recovery, adaptation and accumulated training stress.We also get practical. What should you do when today's HRV is suppressed but you feel great? When should HRV actually cause you to change a planned interval workout? What happens to HRV-CV during a hard training block or taper? And can these metrics help runners recognize when they're adapting well versus drifting toward excessive fatigue?For runners over 40, we also explore an especially interesting question: how do HRV and autonomic stability change as we age? Greg discusses research showing age- and sex-related differences in HRV-CV, what may happen after around age 40, and whether exercise and fitness could help attenuate some of the age-related decline in HRV.In this episode, we cover: what HRV-CV actually measures; HRV vs HRV-CV; why HRV should be compared to your own baseline; whether wearable HRV measurements can be trusted; heat stress and HRV; daily HRV vs seven-day trends; four HRV/HRV-CV training scenarios; when to train hard versus back off; HRV-CV as a marker of adaptation; what happens during overload and tapering; HRV recovery and resilience; how HRV-CV changes with age; autonomic aging; and how Zone 2 and high-intensity training affect HRV.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM➡️ Previous Endurance Lab HRV episode with Dr. Marco Altini👉 https://youtu.be/D6ZPuaMaEgs➡️ HRV-CV research discussed in the episode:Grosicki et al. — “Heart rate variability coefficient of variation during sleep as a digital biomarker that reflects behavior and varies by age and sex”👉 https://pubmed.ncbi.nlm.nih.gov/41309064/Chapters00:00 Higher HRV vs lower HRV-CV00:30 Using HRV to guide running training02:21 What is HRV-CV?08:57 The science behind HRV-CV12:03 How new is HRV-CV?13:48 Dr. Greg Grosicki’s journey to WHOOP19:31 What is WHOOP?20:43 Sleep, recovery and strain27:42 How WHOOP uses recovery data31:04 Inner Circle: Can you trust HRV from sports watches?35:15 How heat stress affects HRV37:06 Daily HRV vs 7-day HRV vs HRV-CV39:59 Two runners with the same HRV — but very different recovery44:09 Four HRV + HRV-CV training scenarios47:47 The HRV-CV warning sign49:55 How to use HRV to decide whether to train hard53:28 When good HRV can still be misleading54:14 Is HRV-CV a measure of adaptation?55:16 Why low HRV-CV isn't always good57:19 What happens to HRV-CV during hard training?58:25 How high is too high for HRV-CV?1:00:49 What should happen to HRV-CV during a taper?1:01:30 HRV recovery and resilience1:03:30 What happens to HRV-CV as we age?1:05:44 Autonomic aging and HRV1:08:03 How training can improve HRV and HRV-CV
- Sep 18, 20261h 15m
Fat Adapted Athlete: From PREDIABETES to PEAK Performance at 50
Can you become a fat-adapted endurance athlete while still using carbohydrates to race fast?In this episode, I sit down with Sami Inkinen, endurance athlete, age-group triathlon world champion and co-founder and CEO of Virta Health, to explore how he went from discovering he had prediabetes despite being extremely lean and fit to dramatically increasing his fat oxidation and, at age 50, producing some of the best endurance performances of his life.Sami explains how changing his nutrition increased his measured maximum fat oxidation from roughly 200 to 800 calories per hour, why he describes becoming highly fat-adapted as becoming “bonk proof,” and how he combines a low-carbohydrate lifestyle with strategic carbohydrate intake during hard training and racing.We go deep into fat adaptation, metabolic health, low-carb and ketogenic diets for endurance athletes, carbohydrate periodization, fat oxidation, training after 40 and 50, prediabetes in athletes, recovery, longevity and endurance performance.Sami also breaks down his “live low, race high” approach: eating mostly real foods and minimizing carbohydrates outside training while deliberately using carbohydrates during demanding workouts and competition.Importantly, Sami repeatedly distinguishes his personal N=1 experience as an athlete from established scientific evidence and from his professional work at Virta Health. Low-carbohydrate and ketogenic approaches to endurance performance remain an actively debated area of sports nutrition research, and individual responses can vary.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM➡️ Virta Health👉 https://www.virtahealth.com/TIMESTAMPS00:00 Can midlife athletes have metabolic health AND peak performance?01:22 How did an elite endurance athlete discover he was prediabetic?09:01 Why are endurance athletes developing prediabetes?16:29 What did Sami change after discovering he was prediabetic?22:01 How he increased fat oxidation from ~200 to ~800 calories/hour25:08 How low-carb does Sami actually go?37:47 What does Sami eat day to day?44:18 How does he use carbohydrates during hard training and racing?52:11 Is Sami really performing better at 50 than when he was younger?56:27 How has recovery changed with age?58:20 Why Sami founded Virta Health1:08:52 Sami’s training and nutrition framework for midlife endurance athletesABOUT THIS EPISODEThis conversation is for educational and informational purposes only and is not medical or individualized nutrition advice. Speak with an appropriately qualified healthcare professional before making significant dietary changes, particularly if you have diabetes, prediabetes, take glucose-lowering medication, or have another medical condition.
- Sep 11, 20261h 22m
Brain Performance Scientist: How Runners Over 40 Run Faster For Longer With Brain Training
Can training your brain help you run faster for longer after 40 — without actually getting fitter?Brain performance scientist Dr. Scott Frey joins The Endurance Lab to explain the science of Brain Endurance Training (BET) and why the brain may be one of the most overlooked determinants of endurance performance.We explore how the brain regulates perceived exertion, pacing and fatigue; how neuroplasticity could help aging athletes compensate for physiological decline; why mental fatigue can make an easy run feel hard; and what happens when cognitive training is combined with physical training.Scott also explains how he uses brain endurance training with elite and Olympic athletes, how much training is required, which cognitive tasks may work, and why mental tapering before a race could be one of the easiest performance gains available to runners.If you're a runner over 40 looking for ways to maintain performance as your physiology changes, this conversation offers a fascinating new perspective on what might be limiting you.Dr. Scott Frey is Professor Emeritus of Cognitive Neuroscience and founder of Cerebral Performance. With more than 30 years at the cutting edge of cognitive neuroscience research — and a lifetime in endurance sports — he works with athletes to apply neuroscience and psychology to performance, cognitive resilience and fatigue resistance.Scott has authored more than 100 peer-reviewed publications and books, with his research cited approximately 10,000 times. He has received more than $10 million in federal research funding and has consulted for organizations including the NIH and USA Triathlon. He is also an accomplished endurance athlete, competing in trail running, triathlon and cross-country skiing.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM➡️ Scott Frey / Cerebral Performance:👉 https://cerebralperformance.com/Chapters:0:00 Can Brain Training Make You Faster?4:34 How the Brain Controls Performance10:08 Age, Experience and Endurance16:40 Scott’s Journey Into Brain Science23:22 What Is Brain Endurance Training?28:58 How Much Can Performance Improve?41:35 Mental Tapering Before Racing46:36 How to Start Brain Training1:01:27 Mental Fatigue and Running1:13:31 Exercise and the Aging Brain
- Sep 4, 202654 min
The Nutrition Mistake Secretly Destroying Performance In Runners Over 40
Many endurance athletes think getting leaner automatically means getting faster. But for masters runners, cyclists, and endurance athletes, there is a hidden problem that can quietly destroy performance: underfueling and low energy availability.In this episode of The Endurance Lab, I speak with Rebecca McConville, MS, RD, LD, CSSD, CEDRD, a sports dietitian specializing in endurance nutrition, Relative Energy Deficiency in Sport (RED-S), athlete fueling, and eating disorder recovery.Rebecca explains why RED-S is not just a problem affecting young female athletes, why masters athletes are often overlooked, and how trying to lose weight while increasing training volume can leave athletes stuck in a cycle of poor recovery, declining performance, and increased injury risk.Rebecca shares her own experience as a masters athlete, mother, and endurance enthusiast, explaining why so many recreational athletes fall into the trap of trying to do more training while eating less.Rebecca McConville works with athletes ranging from recreational endurance athletes to elite competitors, helping them understand the connection between nutrition, performance, health, and long-term athletic development.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://youtu.be/tNybWS7uae0➡️ Rebecca’s Website:👉 https://beccamcconville.com➡️ Rebecca’s book: Finding Your Sweet Spot: How to Avoid RED-S and Fuel Your Athletic Performance👉 https://www.amazon.com/dp/1091089051?lv=shuf&channelId=500&plpRedirect=mhFallbackChapters00:00 The hidden problem affecting masters athletes02:30 What is low energy availability and RED-S?04:54 Why calories are not the whole story06:44 Are older athletes at risk of RED-S?08:26 How athletes accidentally fall into underfueling11:10 The long-term health consequences of chronic underfueling13:11 Why aging can hide RED-S symptoms14:20 Early warning signs you should not ignore17:35 Digestion, sleep, immunity and RED-S symptoms18:49 Can HRV and resting heart rate reveal underfueling?20:46 Can you have low energy availability without symptoms?21:52 Is fasted training actually beneficial?23:28 Fat oxidation vs endurance performance26:58 Keto diets, carbohydrates and RED-S risk31:33 Losing body fat without destroying performance35:03 How much energy do endurance athletes actually need?36:27 How to recover from RED-S39:07 Why carbohydrates matter during recovery40:30 How long does RED-S recovery take?44:37 Can you keep training while recovering from RED-S?47:44 Finding help and working with RED-S specialists50:41 The biggest nutrition mistake masters athletes make51:35 The one nutrition change athletes should make today52:24 What does endurance mean to Rebecca McConville?
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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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