#507 Jonah Rosner - Endurance Sport Training and Nutrition Masterclass
Lift Free And Diet Hard with Andrew CoatesShow Notes
Jonah Rosner is a sport scientist specializing in strength and conditioning for endurance athletes.
Jonah joins me to break down the research behind endurance training, strength work, cardiovascular programming, injury risk, recovery, and race-day nutrition.
We discuss:
• Why distance runners should lift heavy without routinely training to failure • How strength training can support running performance • Why shorter-duration HIIT may sometimes be a more time-efficient cardiovascular stimulus than Zone 2 • When higher-intensity work makes sense and when to add more low-intensity volume • Why elite marathoners accumulate dramatically more training volume, with most of the additional work performed at easier intensities • Understanding allostatic load as a framework for managing total stress • Why exercise-associated cramping is not explained by dehydration alone • Muscle damage, fatigue, and cramping • Running’s eccentric demands and the interference effect • Using cycling and other modalities to build cardiovascular fitness while reducing impact • Sudden increases in running volume and injury risk • What endurance athletes actually need to fuel performance • Why carbohydrate availability becomes especially important during endurance events • Fueling before and during races • Carb loading and race-day strategy • Evidence from the Boston Marathon linking signs of under-fueling with poorer performance and greater medical-tent use • Protein and fat in the broader endurance diet • GI distress and training the gut • And much more
Follow Jonah:
@rosnerperformance
CHAPTERS
00:55 Strength Training for Runners 03:55 Heavy Lifting Without Failure 08:06 HIIT Versus Zone 2 12:36 Why Elites Run Easy Miles 13:30 Recovery and Allostatic Load 15:25 Sponsor: Active Life Workshop 18:38 The Cramping and Dehydration Myth 21:14 Running, Eccentrics, and Interference 28:00 Cross-Training to Reduce Impact 29:27 TrainHeroic Trial Offer 30:44 Long-Run Injury Spikes 34:38 Running Injury Rates 39:22 Under-Fueling at Boston 41:29 RP Hypertrophy App 42:54 Marathon Fueling Basics 48:16 Carb Loading and Race Day 51:36 Protein, Fat, and Recovery 53:45 Program Enrollment 56:04 GI Distress and Gut Training 57:47 Where to Follow Jonah
SUPPORT THE SHOW
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