Science You Can Use by Sunday: Jonah Rosner’s Step-by-Step Plan for Durability, Fueling, and Smarter Training Decisions

THE RUNNING EFFECT PODCAST

Dominic Schlueter

Sports, Running

4.9 • 821 Ratings

🗓️ 15 September 2025

⏱️ 52 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

We’re going full scientist mode today, because Jonah Rosner is back on the show.

If you don’t know Jonah, he’s the applied sport scientist who went from the Houston Texans to the streets of Brooklyn, translating lab data into PRs for everyday runners.

He’s walked the talk—he ran 2:57:22 at the Chicago Marathon on October 13, 2024—and he’s been on a tear since on social media. He has unpacked what 99% of runners are missing, and then he dropped a durability framework with Stryd (plus a free 10-week plan) to help you fade less and finish stronger in races.

In June he launched Brooklyn Running Company’s Beginner’s Pre-Run Fuel Playbook to make pre-run nutrition stupid-simple. Jonah continued breaking down exactly how he used caffeine to run 2:57, and expanded the fueling playbook with a Science in Sport piece on in-race carbs.

If you coach, this is a blueprint you can deploy this week. If you’re building for a fall race, this is the clarity you’ve been hunting: what to measure, what to ignore and what to change by your next long run.

Grab a notebook. By the end, you’ll have a simple checklist to move the ceiling on your performance—and a plan to chip away at it, session by session.

Let’s get surgical about speed.

Tap into the Jonah Rosner Special.

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Transcript

Click on a timestamp to play from that location

0:00.0	I don't think health and performance are the same thing.
0:02.8	No, they're trying to optimize for performance.
0:05.8	Like, I think if you actually look at the blood work for a lot of the athletes I work with
0:09.2	who are professional football players or the blood work of the professional marathons I start to work with,
0:14.6	I'll look at it and I'll be like, wow, this is a really unhealthy individual.
0:17.9	And that comes out of competition.
0:21.3	Wow.
0:26.2	That was Jonah Rosner.
0:27.7	Today, back on the Running Effect podcast, Jonah is a sports scientist, one of the
0:31.4	brightest, smartest guys I know.
0:33.5	And so anytime I get him on the podcast, it's a free-flowing discussion where I basically ask him any question on my mind that I can possibly fathom about lifting, running, sanas, nutrition, carb loading, marathons, what to do in the taper phase, what not to do.
0:50.4	Everything underneath the sun and Jonah always delivers with next level insights that are
0:54.8	directly applicable and actionable that you can directly put into your running in life today
1:01.5	always enjoy my conversations if you're blessed by this one check out jonah's work as well as
1:05.8	hit the follow button on this podcast you don't miss more episodes like this in the future
1:09.5	give us a five-star review.
1:10.9	It takes like three to five seconds to deal and share the podcast with a friend.
1:15.0	Word of mouth marketing is the best and easiest way in which we can grow. Without further ado,
1:19.3	enjoy my conversation with the man, the myth, the legend, Jonah Rossner.
1:25.2	Ladies and gentlemen, I said at the end of my last conversation with him, he was going to be back before I knew it because I felt like last conversation, Jonah, I was maybe 2% in of all the questions I want to ask.
1:36.8	And we were like 55 minutes into conversation.
1:40.1	So with all the craziness in the world, I can't think of a better way than to dive into the sport we love in endurance and all the things that come with that.
	...

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