#507 Jonah Rosner - Endurance Sport Training and Nutrition Masterclass

<p>Jonah Rosner is a sport scientist specializing in strength and conditioning for endurance athletes.</p><p><br></p><p>Jonah joins me to break down the research behind endurance training, strength work, cardiovascular programming, injury risk, recovery, and race-day nutrition.</p><p><br></p><p>We discuss:</p><p><br></p><p>• Why distance runners should lift heavy without routinely training to failure</p><p>• How strength training can support running performance</p><p>• Why shorter-duration HIIT may sometimes be a more time-efficient cardiovascular stimulus than Zone 2</p><p>• When higher-intensity work makes sense and when to add more low-intensity volume</p><p>• Why elite marathoners accumulate dramatically more training volume, with most of the additional work performed at easier intensities</p><p>• Understanding allostatic load as a framework for managing total stress</p><p>• Why exercise-associated cramping is not explained by dehydration alone</p><p>• Muscle damage, fatigue, and cramping</p><p>• Running’s eccentric demands and the interference effect</p><p>• Using cycling and other modalities to build cardiovascular fitness while reducing impact</p><p>• Sudden increases in running volume and injury risk</p><p>• What endurance athletes actually need to fuel performance</p><p>• Why carbohydrate availability becomes especially important during endurance events</p><p>• Fueling before and during races</p><p>• Carb loading and race-day strategy</p><p>• Evidence from the Boston Marathon linking signs of under-fueling with poorer performance and greater medical-tent use</p><p>• Protein and fat in the broader endurance diet</p><p>• GI distress and training the gut</p><p>• And much more</p><p><br></p><p>Follow Jonah:</p><p><br></p><p>@rosnerperformance</p><p><br></p><p>CHAPTERS</p><p><br></p><p>00:55 Strength Training for Runners</p><p>03:55 Heavy Lifting Without Failure</p><p>08:06 HIIT Versus Zone 2</p><p>12:36 Why Elites Run Easy Miles</p><p>13:30 Recovery and Allostatic Load</p><p>15:25 Sponsor: Active Life Workshop</p><p>18:38 The Cramping and Dehydration Myth</p><p>21:14 Running, Eccentrics, and Interference</p><p>28:00 Cross-Training to Reduce Impact</p><p>29:27 TrainHeroic Trial Offer</p><p>30:44 Long-Run Injury Spikes</p><p>34:38 Running Injury Rates</p><p>39:22 Under-Fueling at Boston</p><p>41:29 RP Hypertrophy App</p><p>42:54 Marathon Fueling Basics</p><p>48:16 Carb Loading and Race Day</p><p>51:36 Protein, Fat, and Recovery</p><p>53:45 Program Enrol