How to run faster, with Dr. Bill Evans

Dr. Bill Evans once drank so much baking soda before a track workout that he never made it to the track. That tells you a lot about him. He’s an exercise physiologist, professor, coach, and fast miler, and he tests the research on himself. He’s also from western Pennsylvania, and you’ll hear it within about a minute.

We sort out what’s worth your time and what isn’t. Bill says bicarb, caffeine, plyometrics, and NRF2 supplements all hold up. For ultras, though, bicarb probably isn’t worth the squeeze. He covers creatine, beetroot juice, and the wilder stuff he won’t try himself. We also get into small things you can do on hard days: a brain game before a workout, a real hard warm-up, and why getting out hard and fading can beat sitting and kicking. Then there’s fueling. He walks through where the 60 g/hour guidance came from, what the evidence says about 90 and above, and whether you can actually train your gut.

He also tried to correct my pine cone math on air. It did not go well for him.

Stick around to the end for what I think is his best advice for anyone training at any distance.

Find Bill:

The Endurance Lab (coaching): https://www.endurancelaboratory.com

Newsletter: https://thescienceofrunning.beehiiv.com/

The Endurance Lab Podcast: https://podcasts.apple.com/us/podcast/the-endurance-lab-podcast/id1875151943

Instagram / YouTube: @doctor_evans_running

Coaching: I have one or two spots open. Email jeff@freeoutside.com to set up a free call.

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