Dan Nash

🇬🇧 Welsh/GB international runner
⏱️ 14:05, 29:23, 65:11, 2:12
🎓 Exercise Physiology PhD
🏴󠁧󠁢󠁷󠁬󠁳󠁿 Working with @cardiffmet, @welshathletics, @ntpcwales

[Dan Nash @Dan_Nash94]

I STARTED A PODCAST!

There seems to be a growing appetite (at least in my echo chamber) for knowledge on sport science. However, there is also a lot of BS out there.

I hope to address these two points with the launch of my new podcast, "The Physiology of Endurance Running"

[Dan Nash @Dan_Nash94]

@ThePapaLinks 2:11:49 off a 14:05 ✋

[Dan Nash @Dan_Nash94]

@jem_arnold No

[Dan Nash @Dan_Nash94]

If you enjoy the content we put out, please do share with your friends and fellow club runners!

You'll find the show on all major platforms: https://t.co/ngIweKoAVI

[Dan Nash @Dan_Nash94]

I haven’t been on X much recently, but I’ve noticed I still seem to have a few followers hanging around.

If you were a fan of the "running science" content I used to share semi-regularly here, then let me point you towards something that could be just for you 👇

[Dan Nash @Dan_Nash94]

Our first episode in that series covered "Everything you need to know about Zone 2!"

https://t.co/ii7hzH43Ja

[Dan Nash @Dan_Nash94]

@dlean05 @brady_h Depends on the distance.

10k and below, I'm not looking at HR.

HM, I find it a useful guide.

M, almost essential. You can go out 10s/km too fast and it still feel like you're jogging! HR is a great tool for keeping the ego in check

[Dan Nash @Dan_Nash94]

@SteAssent @UKhotfoodchat @James_Baker_Run Economy gets worse over the course of a long run, regardless of the shoes. I haven't seen any work comparing the rate in economy drop-off in different shoe models.

I have had athletes that have set (large) marathon PBs in the Puma's though.

[Dan Nash @Dan_Nash94]

@RunwithEva I have just got a pair. Yet to try them out properly. First impression: very soft (too soft?!)

[Dan Nash @Dan_Nash94]

From the case studies tests I've done with myself and others:

1) Alphalfy 1 is the most economical Nike shoe to date and was the leader for many years

2) Since 2024, most other brands have surpassed Nike

Shoes that I've seen test better than the Alphalfy 1 include:

[Andrew Woodroffe @andrewwoodroffe]

@Dan_Nash94 I’ve ran in the Alphaflys more or less since they came out.. is it worth me changing or is it so athlete dependant??

[Hilkka Kontro @HilkkaKontro]

@gregmushen @brady_h There are not many possible "combinations" though. Untrained a-vO2diff is already ~150 mL/L whereas in athletes it may be at most around 180 mL/L. So a 30 mL/L increase: at a Q of 20 L/min, you've improved VO2max by 0.6 L/min and that's where it ends without increases in Q.

[Dan Nash @Dan_Nash94]

But people are talking about him so I guess he got what he wanted

[Dan Nash @Dan_Nash94]

"I'm right and all the experts are wrong" 🙄

[Greg Mushen @gregmushen]

Over the past few days, I’ve had many discussions with athletes and physiologists who claim that you can’t get a high VO2max from just walking.

Here is what I think they are missing 🧵

[Dan Nash @Dan_Nash94]

Walking is great!

But it is neither the most effective or efficient way of increasing your VO2max, metabolic function, mitochondrial health or whatever the next buzzword is.

[Dan Nash @Dan_Nash94]

@Nyborger_Nybo @MicZanini A fair comment. It could be that athletes with greater durability can better tolerate higher volumes and longer runs (and so do more training).

A nice starting point before an intervention study though🤞

[Dan Nash @Dan_Nash94]

Another fantastic paper here from @MicZanini!

Both weekly training volume and duration of the long run associated with improved durability in runners of similar performance levels.

Good fresh physiology is a prerequisite, not a guarantee, when it comes to marathon running!

[Michele Zanini @MicZanini]

🚨 The last paper of my PhD is out in @MSSEonline

Regular Long Runs and Higher Training Volumes are Associated with Better Running Economy Durability in Performance Matched Well-Trained Male Runners

🙏🏻 @rich_blagrove & J. Folland

🆓 Download
🔗 https://t.co/jBsYy0KBlF

🧵 1/7

[Dan Nash @Dan_Nash94]

@souvlakistreet Yes, the slower you are, the lower the intensity will need to be. You will also need to allow for more drift, due to 1) being out for longer and 2) likely going to be less durable than someone who is very well trained

[Dan Nash @Dan_Nash94]

On Sunday, I raced the Valencia Marathon and finished with a new PB of 2:12:59.

This was an improvement by 2:20 on my previous best time set at last years race, with my performance taking me from 150th to 75th on the UK all-time rankings

Below is a🧵 on how I made that jump