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

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. If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. Comment the word “PODCAST” below and I’ll DM you a link to listen. If this episode blesses you, please share it with a friend! S H O W N O T E S -The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs -BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run -Our Website: https://therunningeffect.run