The Endurance Lab

Can your breathing be the hidden reason running feels harder than it should?In this episode of The Endurance Lab, I sit down with Dr. Andrew Sellars to explore one of the most overlooked performance limiters in endurance sport: breathing.Most runners focus on aerobic fitness, mileage, and strength training — but almost nobody trains the muscles that power every breath. Dr. Sellars explains how inefficient breathing can quietly drain performance, why the respiratory system may be the bottleneck for many runners, and how targeted breathing training can improve running economy, VO2 max, and overall endurance.We talk about how the respiratory muscles affect performance, why breathing may decline with age if left untrained, and how runners can improve it without adding more mileage. We also dive into CO2 tolerance, nasal vs mouth breathing, respiratory muscle training, and how breathing patterns can influence how hard running feels at marathon pace and beyond.Get the Hume Health Body Pod for 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 15% off all NovaaLab red light therapy products👉 https://tidd.ly/46iKcApUse code: EnduranceLab15 Get 10% off the Isocapnic BWB to train your respiratory muscles👉 https://shop.isocapnic.com/?sca_ref=10462834.lsRLwaoT7WUNdYIUse code: JusmanSoTrain smarter with Athletica and get 15% off for as long as you stay subscribed!👉 https://athletica.ai/?via=theendurancelabUse code: JUSMAN Check out all exclusive partner discounts from The Endurance Lab👉 https://theendurancelab.run/exclusive-discountsIn this episode, we cover: • Why breathing is often ignored in endurance training • How the respiratory system can limit running performance • Why breathing can use up a significant amount of energy during hard efforts • The role of respiratory muscles in fatigue • Whether breathing gets worse with age • CO2 tolerance and why it matters for runners • How respiratory muscle training works • How breathing affects VO2 max • Nasal breathing vs mouth breathing for runners • Why slower, deeper breathing may help running feel easier • How to integrate breathing training into marathon prepChapters00:00 Intro00:40 Who Is Dr. Andrew Sellars?2:15 Is Breathing Limiting Your Running?7:26 How Does Breathing Limit Performance? 10:43 What Actually Limits Your Breathing?16:08 The Low-Hanging Fruit Most Runners Ignore18:08 What Is CO₂ Tolerance?25:45 How To Improve CO₂ Tolerance?29:41 What is Respiratory Muscle Training?34:438 How Much Faster Can Breathing Training Make You?41:37 Can Respiratory Muscle Training Improve VO₂ Max?47:07 How Would Respiratory Muscle Training Fit Into A Training Plan?57:013 The Best Breathing Pattern for Marathon Pace01:02:14 Nasal vs Mouth Breathing#running #endurancetraining #breathing #vo2max #marathontraining #runningperformance #zonetraining #respiratorytraining #nasalbreathing #mastersrunning #theendurancelab #jusmanso

Train smarter with Athletica and get 15% off for as long as you stay subscribed!👉 https://athletica.ai/?via=theendurancelabUse code: JUSMAN 📚 Dr. Paul Laursen resources:Article we spoke about 👉 https://pmc.ncbi.nlm.nih.gov/articles/PMC5117036/Dr. Paul Laursen website 👉 https://www.paullaursen.com/Science and Application of High Intensity Interval Training👉 https://www.amazon.com/Science-Application-Intensity-Interval-Training/dp/1492552127/ref=as_li_ss_tl?ie=UTF8&qid=1543887074&sr=8-2&keywords=science+and+application+of+high+intensity+interval+training&linkCode=sl1&tag=hiit09f-20&linkId=478578fb20c993ebde477fea72dbe1efSocials: @hiitscience @athletica_aiCheck out all of the exclusive discounts from Partners of The Endurance Lab👉 https://theendurancelab.run/exclusive-discountsIs Zone 2 better than HIIT?Does endurance training accelerate cardiac aging?Can improving fat oxidation actually raise your VO₂ max?In this episode of The Endurance Lab Podcast, I sit down with Dr. Paul Laursen — exercise physiologist, HIIT researcher, elite triathlon coach, and co-founder of Athletica — to unpack one of the most misunderstood topics in endurance training: how aerobic base, fat oxidation, and high-intensity interval training actually work together.We go beyond the simplistic “Zone 2 vs HIIT” debate and explore how building a strong aerobic foundation improves fat oxidation — even at high intensities — and why that may be one of the hidden drivers of a higher VO₂ max ceiling and the ability to run faster for longer.🎙 About Dr. Paul LaursenDr. Paul Laursen has worked within high-performance sport systems connected to the Australian Institute of Sport and High Performance Sport New Zealand. Academically, he is best known for his research on high-intensity interval training and how manipulating intensity, duration, and recovery drives adaptation. He co-authored High-Intensity Interval Training: Science and Application and co-founded HIIT Science and Athletica.We also discuss: • The minimum effective dose of HIIT for midlife athletes • Why fat oxidation at high intensities matters more than you think • Carbohydrate periodization and “fuel for the work required” • HRV-guided training and nervous system readiness • Whether endurance training accelerates cardiac aging • The neurological benefits of intensity (yes, lactate feeds the brain) • The real limitations of ChatGPT-generated training plans • How AI platforms like Athletica differ from generic AI tools • The future of AI in endurance coachingIf you’re a masters runner, endurance athlete, or coach trying to balance performance with longevity, this conversation will reshape how you think about training intensity, metabolism, and adaptation.🔬 Topics CoveredVO₂ maxFat oxidationZone 2 trainingHIIT scienceCarbohydrate periodizationMetabolic flexibilityHRV and nervous system recoveryCardiac health in endurance athletesAI in coachingChapters0:00 Intro2:05 Zone 2 vs HIIT: A False Dichotomy5:12 Why Aerobic Base Is the Foundation of Performance13:10 Lactate, Mitochondria & Lower Lactate at the Same Heart Rate17:17 Fat Oxidation at High Intensities (The VO₂ Max Connection)30:10 Definition of High Intensity37:01 The Minimum Effective Dose of HIIT for Midlife Athletes39:23 HRV, Nervous System Readiness & When NOT to Train Hard44:34 Does Endurance Training Accelerate Cardiac Aging?48:09 Neurological Benefits of HIIT (Why the Brain Loves Lactate)49:49 Carbohydrate Periodization & Fueling Strategy53:40 Why ChatGPT Training Plans Fall Short55:02 How AI Coaching Platforms Actually Work1:00:54 Can AI Detect Overtraining Better Than Coaches?1:05:11 The Future of AI in Endurance Coaching

Christie Aschwanden, award-winning science journalist and author of Good to Go, brings athlete experience to evidence-based recovery. She explains why sleep is king, practical sleep hacks, which recovery levers matter after basics, how training load and age change recovery needs, and why many recovery products live on marketing and placebo rather than science.

Jay Dicharry, a board-certified sports clinical specialist and running biomechanist, explains how better mechanics, tendon elasticity, and durability trump gadgets. He discusses running as elastic energy exchange, posture tweaks that can improve economy by up to 8%, why short ground contact and proper plyometrics matter, and practical strength and foot-control work to stay faster and more resilient.

Dr. Phil Maffetone, endurance coach and creator of the MAF 180 formula, built a simple approach to boost aerobic fitness and long-term health. Topics include the origin of 180–age, how it maps to aerobic and fat-burning thresholds, why many athletes train too hard, hill pacing and heat adjustments, carb needs in racing, the Two-Week Test for metabolism, and structuring base vs speed work.

Alex Larson, a Registered Dietitian and endurance sports nutrition coach who helps midlife runners fuel sustainably. She discusses fueling for fat loss without losing muscle. Short strategies for daily protein and safe calorie deficits. Why underfueling and fasted runs backfire. Practical carb-focused fueling, DIY gels, and signs you may be underfueling.

In this episode of The Endurance Lab Podcast, I sit down with Neil Hunter, the 2025 Ironman World Champion (Men 65–69), to explore what long-term consistency, smart training, and trust in the process can achieve, regardless of age.📌 “Get fit. Stay healthy. Be happy.” — Neil HunterNeil’s story is extraordinary. At 65, he didn’t just win the Ironman World Championships, he also: • Won the European Duathlon Standard Distance Championship • Won the European Triathlon Middle Distance Championship • Finished 4th at the Ironman 70.3 World ChampionshipsBut beyond the medals, this conversation is about something deeper:- Consistency beats intensity.- Endurance is built slowly — and it lasts.- Aging does not mean decline if you train smart.In this episode, we discuss: • How Neil trained for years with one clear long-term goal in mind • Why repetitive, “boring” training builds world-class endurance • The real meaning of the 80/20 training principle • Why most Ironman athletes walk the marathon — and how to avoid it • High-intensity training after 60 (yes, VO₂ max still matters) • How Neil structures his weekly training (swim, bike, run, strength) • Recovery strategies that actually work (including walking the dog) • Why moderate exercise beats medication for long-term health • The mindset required to perform at a high level as you age • How endurance training improves physical and psychological health🧠 Key lessons from Neil Hunter- Consistency over years matters more than perfect sessions- Most endurance events are aerobic — train accordingly- Don’t chase “sexy” workouts — chase repeatability- Train with structure, but don’t obsess over metrics- Moderate exercise is one of the most powerful health interventions- You don’t need to be extreme to be consistent — just patient🎧 About The Endurance Lab PodcastThe Endurance Lab explores training, performance, recovery, nutrition, and longevity through thoughtful, evidence-based conversations — designed especially for midlife runners and endurance athletes.From January 2026, new episodes drop three times per month.Chapters:0:00 - Consistency brings results2:21 Neil Hunter's 2025 race recaps16:25 Journey in endurance sports19:49 Changes in training after 6025:25 HIIT workouts for 65+ years olds28:58 Volume or specificity?29:45 Weekly training volume33:00 When to push hard or rest?35:16 Optimising recovery37:43 Motivation to perform at 65+40:28 Health, performance and longevity43:11 What athletes misunderstand about training50:25 Neil's advice53:00 What does endurance mean to Neil

Most runners try to run faster by pushing harder, but the real breakthrough is learning to move better. If you’re a midlife runner struggling with form, efficiency, or recurring injuries—or you want to run faster without driving your heart rate through the roof—this conversation is for you. In this episode of The Endurance Lab Podcast, I sit down with Lawrence van Lingen (movement specialist + structural integration therapist) to break down the simple movement tools that can dramatically improve your running economy, reduce wasted energy, and help you run faster at a lower heart rate.Lawrence isn’t about copying “perfect form” or obsessing over cadence. His approach is about restoring natural movement, improving posture, timing, and coordination so running feels smoother, more powerful, and less injury-prone especially for runners in their 40s, 50s, and 60s. This video provides practical running tips for anyone looking to optimize their running form and technique to unlock performance gains. 📚 Lawrence van Lingen Resources:YouTube channel: https://www.youtube.com/@UC0jzRxCAyA7tTH-85PmFMqw Website:https://www.lawrencevanlingen.com/How to tie a flow rope: https://youtu.be/PaRyU98ulPs?si=O0mKbDBgngXt6tkwHow to use a flow rope to improve your movement:https://youtu.be/5QqiDMrMSzs?si=UgdKqtYEeJv-YY44DIY tire pull setup for resisted walking:https://youtu.be/bjeMevjD59k?si=BY4QRKGL3xhLKu5IBackward walking for running performance:https://youtu.be/qNcwOix9Uac?si=cjmWjfGsRZgS-cgTHappy hip hack:https://youtu.be/vOdqpJjDH_A?si=nPbGX81mTlA4tcA-In this conversation, we cover:✅ Why “perfect running form” is a trap (and what to aim for instead)✅ The #1 fastest way to improve your form: skipping (happy hip hack / chicken wing skipping)✅ How to use the flow rope to clean up symmetry, rhythm, and posture✅ A simple cue that changes everything: “length on one side”✅ Why most runners run from the outside-in (and how to run from the center-out)✅ How backward walking can instantly improve timing, balance, and foot strike✅ Why your hips may be “stuck in reverse” (and how to fix it)✅ How tire pulling / resisted walking activates glutes and restores hip function✅ Why running should feel pleasant once you get going—and what to do if it doesn’t✅ How to build a body that runs better (not just stronger muscles)⏱️ Timestamps:0:00 Improve running form2:40 Who is Lawrence van Lingen5:51 How to run with perfect form9:15 Smartest way to improve running form26:12 Flow rope thickness29:49 Understand the flow rope movements37:58 How backward walking and tire walking helps running44:29 Which tool unlocks the most improvents49:25 Running transformation🎧 About The Endurance Lab PodcastFrom January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40. If there’s a topic you want me to explore (or a guest you’d love to hear from), drop it in the comments — I read every single one.🤝 Work with me Coaching: https://www.limitlesscoaching.run/one-on-one-coaching📌 DisclaimerThis content is for educational purposes only and is not medical advice.#RunningTechnique #RunningForm #RunningEconomy #RunFaster#LowHeartRateTraining #MastersRunners #RunningOver40 #InjuryPrevention#MovementTraining #FlowRope #BackwardWalking #EnduranceLabPodcast

In this first episode of The Endurance Lab Podcast, I’m joined by Floris Gierman — host of The Extramilest Show, running coach, and author of Running Breakthroughs. Floris has spent years interviewing world-class runners, coaches, researchers, and everyday athletes. What keeps coming up is surprisingly simple: Build the engine first and let consistency beat intensity. We talk about how runners (especially in their 40s, 50s, and beyond) can train smarter, stay injury-free, and actually enjoy the process without burning out.📚 Floris Gierman resourcesRunning Breakthroughs: https://florisgierman.com/Path Projects: https://pathprojects.com/Personal Best Program (PB Program): https://www.pbprogram.com/The Extramilest Show: https://extramilest.com/Floris Gierman YouTube: https://www.youtube.com/@FlorisGiermanIn this conversation, we cover • Why “no pain, no gain” often leads to injury, burnout, and stalled progress • The real reason easy running works (and why it’s hard on the ego) • How to balance structured training with day-to-day flexibility • Why stress outside training matters as much as training load • How to use simple check-ins (sleep, HRV, effort) to guide your week • What Floris would do differently if he started running again today • The fundamentals Floris believes will make you a better runner in 2026Key takeaways (especially for runners over 40)✅ Go slower than you think at first (and you’ll get faster over time)✅ Train easy most days to build aerobic fitness and recover better✅ Strength train 2x/week to stay resilient as you age✅ Sleep is the most underused performance tool✅ Journal daily to spot patterns and avoid repeating mistakes✅ Leave your ego at the door (Strava pace ≠ progress)⏱️ Timestamps:0:00 Consistency beats intensity4:11 Who Is Floris Gierman7:04 How running changed after 409:34 Discipline vs Restrain 10:58 How to train smarter after 4015:34 If only I knew this when I started19:42 Running Breakthroughs28:13 Missing "Chapter" on HRV31:09: The definitive chapter in running35:01 Strategy to improve running performance in midlife36:48 What to do less of in 202639:47 Stronger vs Healthier vs Happier43:47 How to become a better runner in 202651:32 What does endurance mean to Floris Gierman About The Endurance Lab PodcastFrom January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40.