What Separates Everyday Runners from the Pros? with John Hawley

CLICK HERE to learn more about the Run Smarter Database 📄🔍 For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! 🎉✨ Episode Title: What Separates Everyday Runners from the Pros? with John Hawley Guest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research Program Episode Summary: In this episode, we dive into the physiology of what distinguishes elite marathoners from recreational runners with Professor John Hawley, an expert in exercise nutrition research. Professor Hawley discusses his recent research papers, A Race Within a Race: Starting Together, Finishing Apart , and The Molecular Athlete: Exercise Physiology from Mechanisms to Medals , covering key insights into performance, training adaptations, and race day strategies. Whether you're aiming to improve your race time or curious about the science behind high-level athleticism, this episode is packed with valuable insights. What You Will Learn by Listening: Key physiological differences between elite and recreational runners The role of VO2 max and genetic factors in performance How mitochondria and cardiovascular adaptations contribute to endurance Why lactate threshold matters and how it affects your race pace Practical tips for improving running economy and efficiency The importance of self-reflection in identifying personal performance limitations Training intensity distribution – how elites balance volume and speed Nutrition and fueling strategies critical for marathon performance The role of tendon stiffness, muscle fiber type, and biomechanics in efficient running Impact of modern running shoes on race performance Insights into gut microbiome, sleep, and recovery for athletic health Tips for recreational runners on building volume, managing intensity, and enjoying the journey of training Resources Mentioned: The Molecular Athlete research paper A Race Within a Race (available in the research database folder for subscribers)