The Physiology of Endurance Running Podcast

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:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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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:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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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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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 weeks

This 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:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://forms.gle/XGmxsR6dsanikRSX7⁠⁠⁠

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!

Sian (instagram)

REDs Flags (instagram)

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:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://forms.gle/XGmxsR6dsanikRSX7⁠⁠⁠

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 ([email protected])

Thanks for the support!

Research mentioned:

Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis - PMC

Short Severe Energy Restriction with Refueling Reduces Body Mass without Altering Training-Associated Performance Improvement - PMC 

2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs) | British Journal of Sports Medicine

Review of the scientific rationale, development and validation of the International Olympic Committee Relative Energy Deficiency in Sport Clinical Assessment Tool: V.2 (IOC REDs CAT2)—by a subgroup of the IOC consensus on REDs | British Journal of Sports Medicine

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:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠https://forms.gle/XGmxsR6dsanikRSX7⁠⁠⁠

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.

Blackcurrants Meta Analysis

NZBCs and heat shock proteins

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:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠https://forms.gle/XGmxsR6dsanikRSX7⁠⁠⁠

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:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠https://forms.gle/XGmxsR6dsanikRSX7⁠⁠⁠

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:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠https://forms.gle/XGmxsR6dsanikRSX7⁠⁠⁠

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:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠https://forms.gle/XGmxsR6dsanikRSX7⁠⁠⁠