THE RUNNING EFFECT PODCAST Science You Can Use by Sunday: Jonah Rosner’s Step-by-Step Plan for Durability, Fueling, and Smarter Training Decisions
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Sep 15, 2025 Jonah Rosner, an applied sport scientist who transitioned from the Houston Texans to helping everyday runners PR, shares his expertise. He breaks down a practical durability framework, ensuring runners finish strong. Jonah discusses how caffeine boosted his 2:57 marathon time and introduces his Beginner’s Pre-Run Fuel Playbook for simple nutrition. He also emphasizes balanced training, the dangers of overtraining, and innovative methods for enhancing performance. Listeners will walk away with actionable strategies to improve their running sessions!
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Adaptation Happens In Recovery
- You improve when you recover, not while you train; absorbability of training is key.
- Large sudden increases in volume or life stressors often cause overcooking and reduced adaptation.
Reduce Load During Psychological Stress
- Reduce training load when athletes face high psychological stress like exams.
- Cut weekly volume modestly (e.g., ~10%) during those high-stress periods.
Train Explosiveness With Quality Work
- Use plyometrics and explosive lifts to increase running power and economy.
- Prioritize quality reps and avoid training to failure when doing explosive work.