The Strength Running Podcast The Limits of Endurance: Dr. Andrew Best on Running's "Metabolic Ceiling"
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Jan 22, 2026 Dr. Andrew Best, a biological anthropology professor and endurance researcher, dives into his groundbreaking study on the metabolic ceiling in ultrarunners. He reveals that most athletes can sustain energy outputs near 2.5 times their basal metabolic rate over extended periods. The conversation explores the importance of proper fueling, the risks of underfueling, and how to maximize gut absorption with carbohydrate blends. They also touch on the physiological limits of endurance running, including central fatigue and muscle damage, and why training enlarges your 'engine'.
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Appalachian Trail Example Of Short-Term Excess
- One study subject ran the Appalachian Trail pushing a metabolic multiple near 4× BMR for 46 days and lost significant body mass.
- That effort required paying back the energetic debt afterward through recovery and refueling.
Durability Usually Beats Energetic Limits
- Most runners will hit injuries or durability limits before they reach the metabolic ceiling.
- Only highly durable, trained athletes are likely to approach energy-based limits to training volume.
Prefer Carbs For Performance
- During exercise, favor carbohydrate intake because carbs yield more ATP per oxygen than fats.
- For most training and racing, prioritize carbs during efforts; use fat stores mainly for ultra-duration gaps.
