Most endurance athletes learn to track their mileage, pace, and heart rate — but very few ever learn to work with the one system that shapes all of it: the nervous system. This episode is an invitation to slow down, tune in, and understand your body in a way most training plans never teach.

We begin with the three types of tired:

• Physical fatigue — the simple, earned kind

• Mental fatigue — the foggy, overloaded kind

• Life-load fatigue — the heavy, often invisible kind

Each one feels different in the body, requires a different approach, and influences how hard or easy a workout should be. Once you can recognize your fatigue type, training stops being a battle and becomes a conversation.

Then we explore nasal breathing — not as a trend, but as a practical tool that widens blood vessels, improves oxygen delivery through nitric oxide, and naturally keeps the body in the sustainable aerobic zone. We break down how nasal breathing activates the diaphragm, shapes your pacing, and quietly nudges the vagus nerve — the nerve that regulates calm, recovery, digestion, heart rate, and emotional steadiness.

From there, we look at the subtle early signals most athletes miss long before fatigue hits: shifting breath, collapsing posture, noisy thoughts, mismatched effort, and emotional tone. When you learn to read these whispers, you avoid overtraining and build a training rhythm that fits real life — not the fantasy life where everything goes to plan.

Whether you're running, cycling, walking, or simply trying to take care of your health during a busy December, this episode gives you a way of understanding endurance that is gentler, wiser, and far more sustainable.

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In this episode of Endure Prime, Bjorn-Ivar takes you inside the reality of winter training — where darkness, weather, schedules, and everyday life collide. Through stories from filming running routes in Oslo, he explores why indoor training isn’t “cheating,” why consistency is the real engine of endurance, and how small adjustments can transform your motivation through the colder months.

You’ll hear how to train in the “real-life lane,” where work, family and energy levels don’t always cooperate — and why removing obstacles is more powerful than chasing motivation. Bjorn-Ivar also breaks down the mental boost of running in new environments, the traps that make people stop training, and how simple rhythms can outlast even the toughest seasons.

This episode finishes with a practical deep-dive into Zone-2 training: what it is, why it matters, and how to integrate it into a real week whether you’re new, returning, or experienced.

In this episode:

• Oslo stories + why novelty boosts motivation
• Indoor training as strategy (not shortcuts)
• The “real-life training lane”
• Why people stop — and how to avoid it
• Mid-life adaptation (for all ages)
• A simple, human guide to effective Zone-2 training

Whether you train once a week or six, Episode 2 will help you build endurance that fits real life — even when the world outside turns cold and dark.

Hosted on Acast. See acast.com/privacy for more information.

In this debut episode of Endure Prime, host Bjorn-Ivar shares a personal and practical roadmap to starting — or restarting — your endurance journey at any age.

From the five-minute rule that gets you moving when motivation disappears, to the quiet power of routine and recovery after midlife, this episode explores how small, consistent actions build lasting strength — physically and mentally.

Bjorn-Ivar draws from decades in sport — from boxing silver at the Norwegian Championships to sixteen seasons of American football — to remind us that endurance isn’t just about speed or distance. It’s about showing up, keeping promises, and finding calm through movement.

In this episode:

• The five-minute start that beats procrastination
• Building routine over motivation
• Training smarter after midlife
• How outdoor sessions reset the mind
• What “quiet strength” really means
• Designing a training week that fits a real life

Whether you’re a lifelong runner or just finding your rhythm again, this episode will help you reconnect with your body, your breath, and the joy of consistent motion.

🎧 Next episode: A guided Zone-2 session for real-life training days.

Hosted on Acast. See acast.com/privacy for more information.