Dr. Bill Evans On What Supplements ACTUALLY Work, Why Scientifically Anyone Can Become An Olympian, And Other Phenomena Of Sports Science
THE RUNNING EFFECT PODCAST
Dominic Schlueter
4.9 • 822 Ratings
🗓️ 23 December 2025
⏱️ 61 minutes
🧾️ Download transcript
Summary
There’s evidence-based training, and then there’s actually understanding the evidence.
Dr. Bill Evans is here to explain how exercise physiology, 80–20 training, and smart periodization translates into real performance gains for runners at every level.
Dr. Evans has his PhD in Exercise Physiology and is an Assistant Professor of Exercise Science. He has experience as a Senior Scientist/Consultant at Johns Hopkins Applied Physics Laboratory.
He also serves as an Assistant Cross Country Coach at the collegiate level with Elon University, giving him practical coaching experience with competitive runners.
Dr. Evans is the founder/co-lead coach of The Endurance Lab, a personalized running coaching service focused on evidence-based training tailored to individual goals. His lab also integrates strength training and injury-prevention work into the mix to really give athletes a full-spectrum model.
Dr. Evans never competed at the collegiate level because of a back injury, but has an impressive portfolio nonetheless: he owns PRs of 1:57 in the 800m, 3:58 in the 1500m, and 15:21 in the 5,000m. He also recently ran a 2:37 marathon.
From the lab to the track to the marathon start line, Dr. Bill Evans lives the science he teaches. His insights will change how you think about training, and how you train going forward.
Tap into the Dr. Bill Evans Special.
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Transcript
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| 0:00.0 | It had been probably three or four years at this point since I had run and I was like a two flat guy in high school. |
| 0:05.0 | As a sophomore, I never broke two. And I was like, I'm gonna train for the 800. I think I can get on the varsity team. And I was delusional. And so I walk out to the track and I'm like, you know what? I'm just gonna run an 800 off the couch. What can I run? Keep in mind the only training that I was doing with strength training, both upper and lower body, strictly hypertrophy based, so high rep, high volume, and I was able to run |
| 0:26.0 | 204 untrained. That is not something that's specific, but that's not a me thing, especially for things |
| 0:32.2 | like the 800 and 400, we tend to overvalue our base fitness level, right? |
| 0:38.1 | If you take a lot of runners and you have them detrain for years and years and years, |
| 0:41.8 | and then you have them retrain, even for like a few weeks, |
| 0:44.5 | they will be able to get 80 to 90% of the way back to where they were. |
| 1:11.5 | That was Dr. Bill Evans today on the Running Effect podcast. I always love the opportunities when I get to sit down with people so much smarter than me, Dr. Evans being one of those people who has a wealth of knowledge when it comes to how to train properly and how to maximize the time that you put into your training to ultimately become faster. That's why we do this sport at the end of the day |
| 1:16.3 | to explore the human limits that we have ourselves and to see if we can push those higher than we |
| 1:22.7 | think we can. I love this conversation. We dive into a lot of different things in regards to |
| 1:27.4 | training theory, strength training, what you should explicitly be doing in the gym, the three exercises that are going to make you a better runner. We talk about supplements, the ones that work, the ones that don't. This one is information packed. If you find value from it, share it with a friend that is the easiest way in which we can grow. Give us a five-star review. And make sure you are following the podcast so you never miss another episode. I really appreciate you all. Thank you so much for |
| 1:47.8 | listening to this conversation today. Listening to the podcast in general, I don't take it lightly |
| 1:52.6 | that you choose to spend your days with me or your runs with me. And I greatly appreciate it. |
| 1:58.7 | Don't take it for granted. And I will continue to try and |
| 2:01.5 | produce the best, most informative and helpful conversations I possibly can. I appreciate you all. |
| 2:06.4 | Hope you all had an amazing Christmas or if this comes out before Christmas, have an amazing |
| 2:10.3 | Christmas and enjoy this conversation with a legend. |
| 2:16.2 | Ladies and gentlemen, I'm sitting across from me. |
| 2:19.2 | Sitting across from me, that made no sense, but we'll keep it rolling to show this man |
| 2:23.3 | that we're light, we're conversational today, a man across from me who has way more knowledge |
| 2:27.8 | than I could possibly fathom and trying to learn a thing or two about exercise physiology. |
| 2:32.3 | Dr. Bill Evans, how you doing, man? |
... |
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