Sports Scientist Reveals The Secrets Of Success In Distance Running... | Why Zone2 Training Is Overhyped, Threshold, Supershoes, & The Things You Can Do TODAY To Get Faster
THE RUNNING EFFECT PODCAST
Dominic Schlueter
4.8 • 686 Ratings
🗓️ 14 April 2025
⏱️ 52 minutes
🧾️ Download transcript
Summary
Sports scientist, running coach, and all-around badass Jonah Rosner is here today—ready to drop knowledge and level up our understanding of running science.
Jonah is an applied sport scientist based out of Brooklyn, New York. He has spent the past 10 years working with athletes and teams from all major American Professional Team sports.
Most recently, Jonah was the applied sport science coordinator for the Houston Texans in the NFL. At 25 years old, he was one of the youngest sports scientists in NFL history.
Jonah specializes in using the latest sport science technology and testing to individualize running and strength programs for athletes. He recently partnered with Nike to run the Nike Running Performance Lab in New York City.
Jonah is a consistent presence on Instagram (he has 54.4 thousand followers), where he routinely drops reels and posts diving deep into all things running training. Your favorite runner's runner probably follows him–no joke.
You will be bookmarking this man's posts for years to come, we promise.
In addition, his newsletter is terrific and it's a place where he shares science-backed tips on how to optimize marathon performance.
Jonah is no slouch himself: he has a marathon PR of 2:57–which he ran at the Chicago Marathon. Check him out on Strava, where he routinely runs 80-90 mile weeks while also strength training a few days a week.
In today's conversation, we discuss Zone2 Training, Threshold, Supershoes, the benefits of strength training, Jonah's background in sports science, and so much more.
You will not want to miss this conversation. It is PACKED with wisdom.
Tap into the Jonah Rosner Special.
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | I would much rather take an athlete who has a year straight of B plus days than has an A plus day every few weeks and the rest of the days are F. |
| 0:09.0 | They're working across post sports and my own training and the more I understand exercise physiology, the more I would say the best athletes are ones who are sharp every day and are consistent, maintain training over time. |
| 0:20.7 | That was Jonah Rosner today on the Running Effect podcast. |
| 0:23.9 | And guys, let me tell you, you might not know his name yet, but that's the keyword yet, |
| 0:28.4 | because this man is a genius. |
| 0:30.2 | He's a sports scientist and he is one of one. |
| 0:33.9 | I found so much value from this conversation that we got towards the end of having |
| 0:38.9 | to wrap it up. And I was like, there are like five editions worth of information that I feel |
| 0:43.3 | like I could extract from this man. And he's just so full of wisdom in regards to all the subjects |
| 0:48.9 | from Zone 2 training to our strides beneficial to super shoes, to epigenetics, to like everything that you need to know from a science perspective that you can directly apply into your training and life today. |
| 1:00.2 | To give you a brief background on him, he's an applied sports scientist based out of Brooklyn, New York. |
| 1:05.7 | And he spent the past roughly 10 years working with athletes and teams from all major American professional sports |
| 1:11.6 | teams. Most recently, he was the sports science coordinator for the Houston Texans in the NFL. |
| 1:17.3 | And at 25 years old, at the time, he was one of the youngest sports scientists in NFL history. |
| 1:22.1 | He has a passion for the sport of running. He's a runner himself. He's actually quite accomplished. |
| 1:27.4 | He has a marathon PR of 257, which he ran at the Chicago Marathon. He's a runner himself. He's actually quite accomplished. He has a marathon |
| 1:27.9 | PR of 257, which he ran at the Chicago Marathon. And he's regularly log in 80 to 90 mile weeks |
| 1:33.9 | with strength training included. So he practiced what he preaches. Guys, this one, share it with |
| 1:38.2 | all your friends because it is freaking packed with wisdom. And you're going to be able to |
| 1:43.1 | walk away from this conversation |
| 1:44.5 | with tools necessary to take your running to the next level because you'll be applied |
| 1:49.2 | because you're going to be equipped with the necessary information to do so. |
... |
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