Podcast
The Physiology of Endurance Running Podcast
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
- Running chart
- #170
- Episodes
- 126
- Releases
- Weekly
- Typical length
- 1 hr 10 min
- On air since
- 2022
- Latest episode
- 6 days ago
Episodes
126 episodes, newest first
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1 hr 21 min
Breaking down Dan's PhD
Show notes
Dan's PhD is referenced on a lot of episodes, so we've finally given it an episode. Investigating the impact to a number of biomarkers, and the impact of a specific genotype, on endurance running - Dan talks us through the challenges and outcomes of 4 years of work and research!
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
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1 hr 14 min
How to avoid illness this winter
Show notes
Colds and illnesses are creeping in to our lives in the Northern Hemisphere, so Dan & Owain talk through some evidence-based ways to avoid getting ill this winter.
Let us know if there's anything we missed on our list!
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
-
1 hr
The science of recovery (in 2026)
Show notes
Dan & Owain talk through a popular recent meta analysis, looking into recovery strategies.
The paper uses a network meta analysis - which we talk through - before getting into the evidence of recovery strategies for elite athletes, an important caveat.
No spoilers on what does and doesn't work, but check out the paper here!
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
-
1 hr 8 min
Lab-testing the shoe that broke two hours
Show notes
Dan & Owain are back with another spreadsheet to talk through!
This time, they've been in the lab putting some super shoes through their paces; including the new Adidas Evo Pro 3 - the shoe that took Sawe and Kejelcha to sub-2 marathons!
They talk through shoe testing protocols, the results, and how to go about applying the data!
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
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1 hr 17 min
From Lab to Start Line: Building a 2:09 Marathon Blueprint
Show notes
In February 2026, I ran 2:11:49 at the Seville Marathon. Now, 22 weeks out from Seville 2027, I'm going after a lifetime ambition: breaking 2:10 for the first time.
The starting point isn't ideal. A new addition to the family meant a light summer of training, so before writing a single session, we went to the Sport Physiology Hub at Cardiff Met to find out exactly where my physiology stands right now.
In this episode, we go through that lab data in detail and show how it becomes the blueprint for the build ahead. We cover:
• What the test results reveal about my current fitness and what they mean for the marathon
• How I use the data to set and tightly control time spent in each intensity domain
• Why I'm using a block periodisation approach to target specific physiological characteristics one at a time
• How the plan comes together over the next 22 weeksThis is a real-world case study in applying a science-based, evidence-led approach to marathon training, from the lab to the start line. Whether you're chasing a PB of your own or just want to understand how physiology translates into a training plan, this one is for you.
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
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1 hr 1 min
REDS & Running Social Media - with Sian Secc
Show notes
Dan & Owain are joined by Sian Seccombe (Sian Secc on socials) to talk about body weight, REDS and social media, especially nutrition social media! A third instalment in the series of episodes about body weight and its relationship with running performance, Sian talks us through the consequences of an energy imbalance, along with tips on spotting and treating this!
Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist? - PMC
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
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1 hr 12 min
Understanding body composition - with Dr James Fleming
Show notes
Following the recent episode about body weight, Dan & Owain interview Dr James Fleming about body composition and the work of an applied practitioner in the nutrition space.
James is a lecturer at St Mary's University, with experience in nutrition and body composition. He's also hosting an Adolescent Athlete Conference in June 2027. Drop him an email if you're interested in attending (james.fleming@stmarys.ac.uk)
Thanks for the support!
Research mentioned:
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
-
54 min
A deep dive into New Zealand blackcurrants & the heat
Show notes
Dan & Owain take a deep dive into New Zealand blackcurrants and anthocyanins, specifically looking at their possible benefit in the heat. They also critically discuss applying research in the supplement space, and the evidence that exists for blackcurrants and other supplements on the market.
NZBCs and the Marathon des Sables
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
-
1 hr 17 min
Your guide to getting lab testing
Show notes
In the last few years, lab testing has exploded as an industry - expanding beyond a few universities offering tests in their laboratory. Unfortunately not all tests are equal, and having seen more bad tests, Dan & Owain talk through what you should be looking for from a lab test.
Send us in your tests and we might do an episode talking through some of the bad ones soon!
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
-
1 hr 10 min
Summer Q&A
Show notes
Dan & Owain answer more of your questions! Peptides, thresholds, best running experiences and female research all feature heavily in our summer Q&A!
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
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1 hr 34 min
Patreon highlights!
Show notes
In case you missed it, Dan & his wife Jemima welcomed Betsi into the world last week - and we've taken a week off of recording.
This week's episode is a compilation of some of the best content on our patreon from the last 8 months; paper breakdowns, training talk (road to Valencia continued), interviews, road to London, and more behind the scenes content.
Hope you enjoy - and we'll be back next week!
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
-
1 hr 5 min
The future of sport science?
Show notes
Dan & Owain get their prediction hats on, and discuss where they think the future of sport science is heading. Along with some fun suggestions, they discuss training, nutrition & technology, and what they think might be different (or stay the same) in 5 years time.
What do you think we might be doing in 2031?
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
-
58 min
Weight & Performance: Finding the Balance
Show notes
Dan & Owain dive into a taboo area of endurance sports, one that has returned as a discussion point following Josh Kerr's mile world record - weight.
Tackling the subject through the lens of a fantastic case study by Trent Stellingwerff, they discuss the importance of weight and body composition, and share some thoughts about when you might want to think about this yourself.
Thanks for the support as always!
Trent Stellingwerff case study
Eating disorder systematic review
The Physiology of Endurance Running Podcast is proudly sponsored by SOAR, producers of the world's best running apparel. Check out our giveaway here!
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:
-
1 hr
Lactate Gels: A Fad or the Future?
Show notes
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:
-
1 hr 12 min
The science of altitude - with James Barber
Show notes
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!
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
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1 hr 23 min
Tymewear - the next step in wearables? With founder Arnar Larusson
Show notes
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!
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:
-
1 hr 26 min
What can runners learn from cyclists? With Marinus Petersen
Show notes
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
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55 min
Taurine - the supplement to beat the heat?
Show notes
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?
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
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1 hr 13 min
Can AI replace your running coach?
Show notes
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!
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
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1 hr 16 min
All about HRV - with Marco Altini
Show notes
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!
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:
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
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