This podcast is all about getting sport science research out into the public domain. We cover what we do and don't know regarding all topics related to endurance running performance and, more importantly, how can we use this information to make ourselves healthier and faster runners! Your hosts are Dr Dan Osborn-Nash, 2:12 marathon runner and sport physiologist for Welsh Athletics and Welsh Triathlon, and Owain Zerilli, MSc student exploring the effects of heat on EPO release and 2:38 marathon runner
The endurance sport world is buzzing with discussion about lactate gels. From powering Yomif Kejelcha to a 1:59 marathon (maybe), and Tadej Pogacar to another Tour de France victory, lots of people are talking about these gels - so Dan & Owain talk through what we know... so far! Lots more to come with this topic! The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check them out here - https://www.soarrunning.com/ Click here for details on their latest women's project: SOAR Women:Projects Follow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site . You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan and Owain finally discuss altitude on the podcast! They're joined by James Barber, Lead Performance Specialist at The Altitude Centre and a PhD candidate at Anglia Ruskin University. James chats through the environmental challenges at altitude, the changes in physiology, and how to utilise those to improve performance! James' Survey Repeated Sprint Paper The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check them out here - https://www.soarrunning.com/ Click here for details on their latest women's project: SOAR Women:Projects Follow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site . You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain chat to the founder of Tymewear, Arnar Larusson. Tymewear is a heart rate monitor with a built in ventilation measurement device, that offers ventilatory data - a measure seen in the lab but not readily available in the field! Arnar talks about the creation of the device, and going from an idea to the device being used at the Tour de France by Team Visma Lease-a-Bike! Check out Tymewear here! The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check them out here - https://www.soarrunning.com/ Click here for details on their latest women's project: SOAR Women:Projects Follow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site . You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain chat to former professional cyclist Marinus Petersen. Marinus raced competitively in France, after studying sport science at Loughborough University. He's recently transitioned to triathlon, and has done so with an inquisitive and open mind to trying different training ideas in running. He is also the lead coach at Kilowatt Coaching . We chat to him about this process and how to be more open to experimentation and inspiration from other sports. The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check them out here - https://www.soarrunning.com/ Click here for details on their latest women's project: SOAR Women:Projects Follow this link to find out more about CurraNZ, the New Zealand blackcurrant supplement. Listeners can use the code "Physiology15" for a 15% discount on their site . You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain talk through Taurine - well known to anyone that drinks Red Bull or Monster, but a supplement that may improve your performance in the heat! Is there a good evidence base? Or are things a bit unknown? Have you tried Taurine yourself? Taurine Supplementation and Human Heat Tolerance: Mechanisms, Evidence, and Integration with Heat Acclimation, Cooling, and Hydration Acute taurine supplementation enhances thermoregulation and endurance cycling performance in the heat The effect of 8-day oral taurine supplementation on thermoregulation during low-intensity exercise at fixed heat production in hot conditions of incremental humidity Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Following the launch of a Claude and Strava integration, Dan & Owain put their livelihoods on the line and test the protocol! A range of questions was put to Claude to interrogate their data, with varying results! Check back in in 12-months and we will see if AI has made us redundant! The AI audit paper discussed Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain are joined by a leading voice on HRV, Marco Altini. Marco has worked on HRV, both the physiology behind the measure and applying the data in day to day life for many years. He talks to us about what HRV is, how to properly measure and apply HRV data, and the state of wearable tech in 2026. Marco's book can be found here! Marco's Substack Soar Solstice The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the world's best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain talk through a recent paper that's hit the mainstream - suggesting that tilting your bed may increase haemoglobin mass. It's a catchy premise, but they talk through how to actually read and apply a study like this into your training and life! The paper! Soar Solstice The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the world's best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain talk about heat acclimation now that we've reached summer in the Northern Hemisphere! Different from haematological adaptations, the guys talk through some of the foundational research and how they'd acclimate for a hot race! The main paper discussed Soar Solstice The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the world's best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain talk about an often misunderstood, or overstated area of endurance physiology - anaerobic capacity. A number of energy systems play a part in endurance performance, but their importance change depending on the duration of exercise! The main paper discussed Check out our Soar Giveaway here! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain are back to discuss the Critical Speed model. The model is often used in sport science research, as another method of quantifying the steady state and non-steady state boundary, but utilising performance trials or race data rather than metabolic measurements. More to come on this topic in the next few months! A very good paper about Critical Speed Check out our Soar Giveaway here! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain are back with a discussion about how to inject some speed into your marathon legs over the summer! Lots of runners spend the summer trying to run a fast 5k off the back of a spring marathon - and Dan & Owain discuss an evidence-lead approach to this, with a few scenarios in mind! Hopefully this offers some good insight and ideas for your summer, if you're targeting shorter events! Check out our Soar Giveaway here! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Following a busy spring of marathon's - for Dan at least - and to celebrate crossing into triple digits, we've recorded a Q&A! Lots of topics covered in this one, and we'll do another soon! Check out our Soar Giveaway here! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Following a big spring of racing, Dan, Jen & Owain are back to break down their training, and how they apply some of the podcast topics to their own running! Dan talks us through training and racing 3 marathons in 30 weeks. Jen discusses what stayed the same, and what changed between Valencia and Rotterdam. Owain breaks down the change from flat road racing to technical trails! Check out our Soar Giveaway here! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain round off the marathon series, with a discussion about the stress and strain your body has just been put through over the course of 26.2 miles! There's a lot to recover from post-marathon, some of which is obvious, and some of which is a lot more nuanced and less understood. They then talk about their approaches to returning to run after a marathon, or other big races! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain talk through the final 48 hours before a marathon. There's lots of ways to jeopardise your race, and undo the training you've done in the weeks before. A real mix of science and practical application in this episode as they talk through lived experiences and research based approaches to the days before a marathon! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain talk through race planning. You've put in the hours and days of hard training, through the cold and wet weather... How do you convert that into a race performance that you're happy with? Pacing, watch setup, fuelling, and conditions are all considered before standing on the start line! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain talk through the multifaceted impact of fatigue on a marathon, how it manifests and some overviews on strategies to delay it! A global view episode to set up some more marathon-specific topics as we race through spring marathon season! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain are joined by a runner that doesn't need much of an introduction! Callum Hawkins; 2:08:14 marathon pre- supershoes. 60:00 half. 4th in the World Championships marathon twice (2017 & 2019). Callum talks us through his career so far; the early start in the marathon, his approach to major races, his racing style and the benefits and drawbacks it brings. He also talks about shoes, fuelling, and the Commonwealth Games marathon, as well as his setbacks with injury. We loved talking to Callum - a real hero of running for us both. Hopefully you enjoy too! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Dan & Owain are joined this week by David Chalfen. David currently coaches at Highgate Harriers - one of the most successful clubs in the UK - as well as coaching individuals online and in-person. He's been involved in the sport since the 1980s; as an athlete, coach and working in sport administration. David talks to us about how the landscape of the sport and coaching has changed across his career - from writing a letter to a coach to the rise of online coaching. We also discuss the UK club scene, its benefits and drawbacks. Less primary research, more art of coaching in this one! We'd have loved to keep chatting to David about the sport over a few coffees or beers! David's book about his life in the sport is here too! The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR are the producers of the worlds best running apparel, designed to fit the needs of runners that put time and effort into the sport. Check out their awesome kit: https://www.soarrunning.com/ Check out our Patreon, with exclusive bonus content here: https://www.patreon.com/cw/TheEnduranceCollective You can submit questions for this series or our Q and A episode here: https://forms.gle/XGmxsR6dsanikRSX7
Producer's note
Steal the structure. Not the show.
Keep the useful structure, then change the audience, point of view, and voice until the idea is unmistakably yours.
