🎙️ Episode 13: Running Durability Explained: Why You Fall Apart Late in a Run

 

We spend a lot of time in endurance sport talking about VO₂ max, lactate threshold, and running economy. But there’s another concept rapidly gaining attention in the world of endurance performance:

Durability.

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Because it’s one thing to run well when you’re fresh. It’s another thing entirely to maintain your mechanics, efficiency, and physiological output when fatigue starts to build.

 

In this episode of The Rehab Runway, Luke Nelson is joined by sports physiologist, researcher, strength coach, and endurance coach Michele Zanini to unpack what durability actually means, how it’s measured, and why it may be one of the missing links in long-distance performance.

 

Drawing from Michele’s latest research, this conversation explores how prolonged running changes physiology over time, why two runners with similar lab profiles can perform very differently late in races, and what training strategies may help improve durability.

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Whether you’re a marathon runner, coach, or clinician working with endurance athletes, this episode provides practical insights into one of the most important emerging concepts in endurance physiology.

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In this episode we cover:

What Is Running Durability?

Michele explains durability as the ability to resist physiological deterioration during prolonged exercise. We discuss how this differs from traditional performance metrics such as VO₂ max and lactate threshold, and why the physiology measured fresh may not reflect what happens later in a race.

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What Breaks Down During Fatigue?

We dive into the physiological changes that occur as fatigue accumulates, including:

• Running economy deterioration

• Downward drift in thresholds

• Changes in neuromuscular function

• Cardiovascular drift

• Rising energy cost at the same pace
   

Measuring Durability

The conversation explores how durability is currently assessed in research settings and whether practical field-based testing may eventually become possible for coaches and clinicians.

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Topics include:

• Threshold testing before and after prolonged running

• Heart rate drift

• Running economy changes

• Long-duration fatigue protocols

• Potential field-testing options

How Do You Improve Durability?

Michele discusses the training factors that may improve durability, including:

• Long runs

• Training volume

• Strength training

• Plyometrics

• Fatigue resistance

• Fueling and pacing strategies

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We also discuss his recent work showing improved running economy durability following supplementary strength training.

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Clinical and Performance Implications

The episode closes with practical discussion around:

• Why some runners completely fade late in races

• Distinguishing durability issues from pacing or fueling errors

• Fatigue resistance in marathon performance

• Potential implications for injury risk and rehabilitation

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A balanced discussion for runners, coaches, and clinicians wanting a more nuanced understanding of adaptation, specificity, and performance.

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🧠​ Key Takeaways​

• Durability refers to the ability to maintain physiology and performance as fatigue accumulates

• Running economy, thresholds, and VO₂ max can deteriorate during prolonged exercise

• Two runners with similar “fresh” physiology may perform very differently late in races

• Long runs and higher training volumes appear associated with better durability

• Strength and plyometric training may improve running economy durability

• Marathon performance is not just about fitness fresh — it’s about preserving it under fatigue​

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🎧 Listen to the Episode

Available now on Spotify, Apple Podcasts, and all major podcast platforms.

 

If you found this episode useful, please consider sharing it with a runner or colleague, or leaving a review. It genuinely helps the podcast reach more people.

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🎧 Read more

Check out ​the blog we wrote on this topic: Running Durability: Why You Fade Late in Races and How to Improve It

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👉 Listen on Spotify

👉 Listen on iTunes

 

​​​​​​​📝 Connect with Michele

• Instagram: ⁠@michele.zanini⁠

• ResearchGate: ⁠Michele Zanini⁠ LinkedIn: ⁠Michele Zanini

 

🧠 Upcoming Courses​

• Physio Running Camp Kenya 2027

• MAT Running Course: Melbourne, November 22nd 2026

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🎙️ About the Host

Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach.​​​​​​​

• 📱 Follow Luke on Instagram: @sportschiroluke

• 🌐 Learn more & explore upcoming courses: www.healthhp.com.au​​​​​​​

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References

• Zanini, M., Jones, A.M. and Nybo, L. (2025) ‘Viewpoint: Durability, fatigability, repeatability, and resilience in endurance sports: definitions, distinctions, and implications’, Journal of Applied Physiology.

• Zanini, M., Folland, J.P. and Blagrove, R.C. (2025) ‘Regular long runs and higher training volumes are associated with better running economy durability in performance matched well-trained male runners’, Medicine & Science in Sports & Exercise.

• Zanini, M., Folland, J.P., Wu, H. and Blagrove, R.C. (2025) ‘Strength training improves running economy durability and fatigued high-intensity performance in well-trained male runners: A randomized control trial’, Medicine & Science in Sports & Exercise.