The Physiology of Endurance Running Podcast
Dan Nash and Owain Zerilli
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
Episodes
Mentioned books
Jan 21, 2026 • 1h 31min
Between Two Thresholds: Everything you need to know about Zone 3
A deep dive into Zone 3, the heavy intensity domain between two physiological anchors. They unpack how lactate behaves and why heart rate and RPE help identify thresholds. Practical tips cover rep lengths, session pacing, and using races to estimate LT2. They also explore which adaptations Zone 3 best delivers and when higher intensity is needed.
11 snips
Jan 14, 2026 • 1h 28min
Your guide to Zone 2!
A deep dive into the controversy around Zone 2 training and why the term can be misleading. They unpack physiological definitions like LT1 and the problems with precise boundaries. Practical ways to estimate the zone in the field are shared, plus discussion of how easy volume builds mitochondrial and musculoskeletal resilience. They finish with programming tips and cautions about personalization.
Jan 11, 2026 • 1h 53min
Bonus: Training Talk - Episode 1
Dan, Owain and... Jen are back with a big announcement!Launching today - we're on patreon, where we'll be posting bonus episodes, content, and be chatting in the comments. The training talk series with Jen will continue each week, plus extra Q&As, and some more "Road to..." series planned this year!Here's the link if you want to sign up!https://www.patreon.com/cw/TheEnduranceCollective The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here:https://www.soarrunning.com/ 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
Jan 7, 2026 • 1h 19min
Post-partum running, a scientific approach - with Dr Megan James
Dr Megan James joins Dan & Owain to discuss her work around pregnancy & post-partum running. Megan combined surveys and biomechanics to produce the first return-to-run framework aimed at patients!The return-to-run guideMegan talks through how the PhD came about and the lack of any research in the area, undertaking a survey, and the biomechanical measures - some of which are shown on your own running watch!Pelvic floor biomechanics researchThe Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here:https://www.soarrunning.com/ You can find out more about CurraNZ, the New Zealand blackcurrant supplement, here:https://curranz.com/pages/for-runnersYou can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
Dec 31, 2025 • 2h 2min
NYE Q&A!
One last episode for 2025. Jen is back to help answer some listener questions!Thank you to everyone who's tuned in this year, and the questions that have been sent in. We'll be doing a few more Q&A's next year!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -https://www.soarrunning.com/ You can find out more about CurraNZ, the New Zealand blackcurrant supplement, here: https://curranz.com/pages/for-runnersYou can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
Dec 24, 2025 • 1h 17min
Running myths... busted!
We've all had that relative or friend tell us about the damage we're doing to our bodies by running... but just how wrong are they? We speak to two experts about some common running myths!First, Rose & Jen from Podium Physiotherapy join us to talk about knees, and whether we're damaging them running.We're then joined by Dr Steph Connaire, a consultant cardiologist and runner, to talk about the heart, and if running is bad for our long-term heart health! Podium PhysiotherapySoar SolsticeThe Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -https://www.soarrunning.com/ You can find out more about CurraNZ, the New Zealand blackcurrant supplement, here: https://curranz.com/pages/for-runnersYou can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
Dec 17, 2025 • 1h 40min
Road to Valencia 2025 - Training block analysis
Jen, Owain & Dan are back to break down their Valencia training blocks!They break down their training by hours, time in zones, sessions, and reflect on what went well, and what didn't!Congrats to our Soar giveaway winner too!The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -https://www.soarrunning.com/ You can find out more about CurraNZ, the New Zealand blackcurrant supplement, here: https://curranz.com/pages/for-runnersYou can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
Dec 11, 2025 • 1h 49min
Road to Valencia 2025 - Race recap
The gang is back from a largely successful trip to Valencia. Jen, Owain and Dan break down their races in Valencia and some early reflections on the training. The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -https://www.soarrunning.com/ You can find out more about CurraNZ, the New Zealand blackcurrant supplement, here: https://curranz.com/pages/for-runnersYou can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
Dec 3, 2025 • 1h 32min
Road to Valencia 2025 - 1 week to go
Maranoia in podcast-form. The squad is back for their last full week of training before the race. Jen's losing it, Owain's a bit too nonchalant, and Dan is in the best shape of his life.Let us know what you think we'll run! And best of luck if you're racing too!Soar GiveawayThe Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -https://www.soarrunning.com/ You can find out more about CurraNZ, the New Zealand blackcurrant supplement, here: https://curranz.com/pages/for-runnersYou can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
Dec 1, 2025 • 1h 10min
Blackcurrants, the unknown super-supplement? - with Dr Sam Shepherd
Dan & Owain are joined by Dr Sam Shepherd, Head of Sport Science at Precision Fuel & Hydration, and a researcher who has investigated carbohydrate intake and supplements at Birmingham University and Liverpool John Moores University. Sam has undertaken work to investigate the impact of blackcurrant extract, using the CurraNZ blackcurrants that Dan, Owain & Jen have been using. He talks us through a recent paper about the supplement, as well as wider thoughts about supplements and carbohydrate intake! The New Zealand Blackcurrant paper we discussAnother interesting paper on blackcurrantsSoar GiveawayThe Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here:https://www.soarrunning.com/ You can find out more about CurraNZ, the New Zealand blackcurrant supplement, here:https://curranz.com/pages/for-runnersYou can submit questions for this series or our Q and A episode here:https://forms.gle/XGmxsR6dsanikRSX7
