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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 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
- 2 weeks ago1h 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
- 3 weeks ago1h 11m
Run Your Fastest Marathon After 45, Even If You Started Late | Matt Fitzgerald
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 403:31 Time as a limiter6:06 Training with elites9:00 More moderate intensity 10:51 The carb debate18:05 Carbs per hour21:15 Carb periodization28:36 80/20 for masters runners32:52 Low volume and 80/2035:46 Hyperpolarized training39:07 Psychology of endurance47:46 Toughness vs smart racing50:23 Mental lessons from elites53:47 Dream Run Camp1:01:47 What runners take home1:04:26 What Matt is figuring out
- 4 weeks ago59 min
Physiotherapist: Do THIS To Stay Injury Free As A Runner Over 40 | Brodie Sharpe
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/id1494778818YouTube: https://www.youtube.com/@RunSmarterwithBrodieSharpeWebsite and online coaching: https://runsmarter.online/Run Smarter Book: https://www.amazon.com/Run-Smarter-Evidence-based-Guidance-Opinions/dp/06455207050:00 Why runners over 40 keep getting injured2:42 Early warning signs of injury7:46 What runners get wrong about injuries10:05 Load vs capacity explained13:40 How to measure your training load17:59 Carbon shoes and injury risk21:03 How to transition into carbon shoes28:35 Barefoot and minimalist shoes31:37 Protocol for transitioning to minimalist shoes37:10 Heel striking — is it actually a problem?39:15 Does prehab actually prevent injury43:45 What to do when injured48:38 Injury and mental health51:50 The 80/20 rule for masters runners
- May 1, 20261h 9m
Lactate Scientist: Why MOST Runners Get Lactate Threshold WRONG | Dr Peter Tran
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.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=ENDURANCELABUse code: ENDURANCELAB Get 10% off the Athyx Flux 1👉 https://www.athyx.com/Use Code: ELAB10To 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-discounts0:00 Why lactate matters4:39 LT1 and LT2 explained11:22 Lab vs real world testing17:52 Maximal lactate steady state24:11 Using lactate to guide training29:48 One test tells you nothing32:06 Shifting the lactate curve36:29 Lactate data over time39:42 Lactate vs heart rate45:04 High carb vs low carb and lactate50:46 Continuous lactate monitoring56:15 Athyx Flux One#LactateThreshold #RunningScience #MastersRunners #EnduranceTraining #Zone2Training #LactateTraining #RunFaster #MarathonTraining #RunningOver40 #ContinuousLactate #Athyx #RunSmarter #EnduranceLab #FatAdaptedRunning #HighCarbRunning #TrainingLoad #RunningPerformance #VO2Max #LT1LT2 #NorwegianMethod
- Apr 17, 202659 min
The Proven Way To Keep Running Fast Even As You Get Older | Jeannie Rice
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-discountsFollow Jeannie Rice - https://www.facebook.com/jeannie.k.riceChapters00:00 Intro00:23 World records in her 70s05:04 What makes Jeannie different11:14 Jeannie Rice’s weekly training18:08 Recovery, durability, and staying injury-free22:41 Sleep, nutrition, and race fueling30:44 What to prioritize in your 40s and 50s40:12 Genetics vs training45:48 Racing younger runners and aging performance50:33 Jeannie’s race calendar and goals55:13 What endurance means to Jeannie Rice
- Apr 10, 202655 min
Why You Don't Quit a 200 Mile Ultra Even When Everything Says Stop | Andrea Moore
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-plansCheck out all of the exclusive discounts from Partners of The Endurance Lab👉 https://theendurancelab.run/exclusive-discountsFollow Andrea Moore:Instagram: @andthensome1TikTok: @andthensome1Chapters:00:00 Endurance is ...01:20 Andrea Moore’s 200-mile journey06:32 Low-carb fueling, Vespa, and fat adaptation14:24 Road marathon vs ultra running19:48 Fueling during 200-mile races24:38 Strength training and training for your first ultra30:18 Why ultra runners still need speed work35:03 Big mileage vs mobility and mindset40:06 Running toward the pain cave46:40 Why more older runners move into ultras49:50 Staying durable and recovering after 200 miles
- Apr 1, 20261h 11m
HRV Expert: Most Runners Read HRV Wrong | Dr. Marco Altini
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=ENDURANCELABUse 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👉 https://shop.isocapnic.com/?sca_ref=10462834.lsRLwaoT7WUNdYIUse code: JusmanSoCheck out all of the exclusive discounts from Partners of The Endurance Lab👉 https://theendurancelab.run/exclusive-discountsDr. 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-philosophyiPhone App: https://apps.apple.com/app/hrv4training/id686923970Android App: https://play.google.com/store/apps/details?id=com.asma.hrv4trainingIf 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 HRVThis episode is especially for runners who want to use wearable data intelligently, improve training quality, and avoid misreading HRV trends.Chapters0:00 Intro0:45 Why HRV matters10:14 Why RMSSD is the standard15:39 When HRV should change training20:37 HRV for hard vs easy days31:15 How HRV changes with age38:04 Life stress, metabolic health, and seasonality47:01 Overtraining, tapering, and long-term health55:16 Morning vs overnight HRV reading1:04:00 Sex differences, hormones, and strength training
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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