The Endurance Lab

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

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

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

Get your Hume Health Body Pod with up to 50% OFFUse code: ENDURANCELAB UTM link 👉 https://humehealth.com//discount/ENDURANCELAB?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=ENDURANCELABGet your Mobo Board with 10% OFF Use code: ELAB10 👉 https://www.moboboard.com/Running Rewired by Jay Dicharry 👉 https://www.stablebookgroup.com/products/running-rewired?_pos=2&_sid=018450efb&_ss=rThe 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-discountsMost runners try to “get fitter” with more miles, more intensity, better shoes, more gadgets. Jay Deshari (board-certified sports clinical specialist, PT, biomechanist, researcher, and author of Running Rewired) makes the case that the biggest gains often come from something way less sexy: Better mechanics + better elasticity + better durability.In this episode, we go deep on why distance running is largely elastic (tendons storing + releasing energy) and how small posture and movement changes can shift running economy by up to 8%, which can beat the benefit of most “super shoe” upgrades.What we cover • Why running economy is largely elastic energy transfer (joint to joint)• The slingshot idea: you must absorb/storing energy first to release it • Why “land under your body” can be misleading (you often contact slightly in front to load tendons) • Jay’s lab observation: running economy changed up to 8% just from posture orientation (slight lean forward/back) • What “form breakdown under fatigue” really costs you (seconds → minutes) • Why plyometrics are the fastest way to train elastic return (and how most people do them wrong) • Short ground contact is the point (don’t “hang out” on the ground) • Avoid ego box jumps (knee-height max) • Do them fresh, not cooked after a hard session • A simple strength template for runners (especially 40+) • 3 quality sets × 4 exercises (done fast, done right) • 6–8 rep range, rest long enough to actually lift heavy • Over 40: 2×/week strength often beats another run day for durability + longevity • The truth about “stability shoes,” pronation/supination, and what actually matters • Heel striking: not the villain. Where your foot lands relative to your body matters more than what part hits first. If you’re a masters runner (or just injury-prone), this one is a goldmine. Chapters0:00 Intro8:47 Run 8% faster with less effort22:40 Muscles vs tendons for running29:18 Plyometrics 36:38 Strength training 47:47 MOBO Board1:01:48 Supination, pronation & stability shoes1:0:31 Heel vs mid vs forefoot strike #Running #RunningEconomy #RunFaster #Biomechanics #RunningForm #InjuryPrevention #MastersRunning #Plyometrics #StrengthTrainingForRunners #RunningRewired #JayDeshari #EnduranceLab #Zone2 #VO2max #TempoRun #SuperShoes #MarathonTraining #TrailRunning #Mobility #FootStrength

In this episode of The Endurance Lab Podcast, I’m joined by Alex Larson, a registered dietitian and endurance sports nutrition coach who has spent more than 15 years helping runners, cyclists, and triathletes fuel in a way that actually works in real life.Alex works with everyday endurance athletes juggling training, careers, families, and long-term health goals. In this conversation, we break down how midlife runners can improve body composition, preserve lean muscle, and support metabolic health without sacrificing performance or falling into RED-S or chronic fatigue.📚 Alex Larson Resources:https://alexlarsonnutrition.com/We explore two key runner profiles throughout the episode:• Midlife runners new to the sport, running for fat loss, health, and metabolic function• Seasoned masters runners chasing new PRs while staying healthy and durableIn this episode, we discuss:• How to lose body fat while still fueling training properly• Why underfueling workouts backfires for performance, recovery, and long-term health• Protein needs for runners in their 40s, 50s, and beyond• Whether fasted training actually improves fat loss or metabolic flexibility• How to structure nutrition across a full day to support training and energy• High-carb fueling vs low-carb approaches for masters athletes• Exogenous ketones, insulin response, and why they often do more harm than good• How to fuel runs by duration and intensity• Carb loading strategies that actually work• Glucose-to-fructose ratios in gels and why they matter for gut comfort• Cost-effective fueling alternatives to expensive gels• How to recognize early signs of underfueling before injuries and burnout appearThis is a practical, evidence-based conversation designed to help midlife runners make better nutrition decisions so they can train harder, recover faster, and stay healthy for years to come. If you want to get leaner, stay lean, and perform better without compromising your health, this episode is for you.Time Stamps0:00 Intro3:56 How to fuel training and still lose fat8:10 How to improve metabolic health17:42 Consequences of underfueling during training20:38 Fasted training24:56 Underfueling warning signs28:01 High carb vs high fat31:34 Exogenous ketones35:28 Racing weight37:44 Carb loading strategy41:56 Glucose to fructose ratio50:06 Cheaper alternatives to sports gels52:54 How to fuel training runs🎧 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.

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