Run Long Run Healthy – Détails, épisodes et analyse

Run science, explained.

This week we're exploring longevity for runners, and how running can potentially help us live longer.

Expect to hear about a sub 4-minute miler's life expectancy, why VO2 Max is the most important trait to optimize for longevity, and thinking in decades not years.

00:00 Intro

02:00 What we know about the science of longevity

05:34 How running could hurt your longevity (Coronary Artery Calcification)

12:30 ‘Outrunning the grim reaper’ study of 4-minute milers

20:11 Why VO2 Max is the most important trait for longevity

24:00 How much can you train your Vo2 Max?

28:24 Reliability of measuring VO2 Max

31:48 Training protocols for increasing VO2 Max

34:44 Training considerations for older runners

36:52 Developing a mindset for longevity in running

39:20 Going from goals to systems

44:45 Setting goals that can improve longevity

The traditional model of running physiology had 3 elements: VO2 max, lactate threshold, and running economy. 

But in recent years, a 4th element has been brought to the table, 'physiological resilience', or durability. 

Brady Holmer walks us through what it is, why it matters, how we can improve it, and why Kipchoge is the king of physiological resilience.

Run Long Run Healthy is brought to you by Marathon Handbook.
➡ https://marathonhandbook.com

Subscribe to the Run Long Run Healthy podcast:
➡ Spotify: https://bit.ly/RLRH-spotify
➡ Apple podcasts: apple.co/43iqUKx

Get the RLRH weekly newsletter (choose free or paid):
➡ https://marathonhandbook.com/run-long-run-healthy/
➡ https://runlongrunhealthy.substack.com/

Follow us online:
BRADY ON X ➡ https://x.com/B_Holmer/
PHYSIOLOGICALLY SPEAKING (Brady's Newsletter)  ➡ https://www.physiologicallyspeaking.com/
MARATHON HANDBOOK IG ➡ https://instagram.com/marathon.handbook

00:00 - defining physiological resilience
02:56 - examples of excellent physiological resilience (Kipchoge)
04:40 - the 3-factor model for endurance
07:33 - how to measure physiological resilience
09:48 - can we train our durability?
14:14 - who might want to focus on durability training?
17:30 - super shoes and durability
18:51 - race day techniques to improve durability
20:00 - how you should think about physiological resilience

Thomas sits down with Brady Holmer, 2:26 marathoner and science writer, for a comprehensive conversation about all things Zone 2, and how runners can use Z2 in their training - while busting some myths along the way.

Run Long Run Healthy is brought to you by Marathon Handbook.
➡ https://marathonhandbook.com

Subscribe to the Run Long Run Healthy podcast:
➡ Spotify: https://bit.ly/RLRH-spotify
➡ Apple podcasts: apple.co/43iqUKx

Get the RLRH weekly newsletter (choose free or paid):
➡ https://marathonhandbook.com/run-long-run-healthy/
➡ https://runlongrunhealthy.substack.com/

Follow us online:
BRADY ON X ➡ https://x.com/B_Holmer/
PHYSIOLOGICALLY SPEAKING (Brady's Newsletter)  ➡ https://www.physiologicallyspeaking.com/
MARATHON HANDBOOK IG ➡ https://instagram.com/marathon.handbook

(0:00) The Training Zone Framework
(4:17) What Is Zone 2 Training?
(06:27) The Benefits of Z2 For Runners
(08:37) Consequences of too slow/too fast for Z2
(11:25) Is Z3/4 just 'junk miles' / the grey zone?
(15:00) "Why is my HR so high when I try and do Z2?"
(17:13) Adapting to Z2 can be frustrating
(19:20) Practical tips for measuring HR while running
(21:59) Intuitive methods of measuring Z2
(26:44) How to start implementing Z2 training - practical tips
(29:38) "Can I do all my runs in Z2?"
(31:30) The popularization of Z2
(36:20) Other methods of measuring / defining Z2

#zone2 #zone2training #marathontraining #running #bradyholmer

Brady Holmer and Thomas Watson cover everything runners should know about creatine.

00:00 What is creatine?
01:45 What creatine is doing in our bodies
04:55 Benefits for runners
08:00 Recovery benefits
09:45 Magnitude of effects of creatine
13:18 Combatting mental fatigue / sleep deprivation
17:12 How much creatine to take (dosage and usage)
19:55 Cycling creatine?
21:05 Best time to take creatine
22:55 What type of creatine to take
23:55 Side effects of creatine (and myth busting)
27:44 How widespread is creatine in running?
29:15 Creatine through diet, importance for vegans and vegetarians
31:00 The 3 big takeaways for runners considering creatine

Subscribe to the Run Long, Run Healthy Newsletter (free or paid versions):
https://marathonhandbook.com/run-long-run-healthy-archive/

Check out Brady's full training journals over on his blog, Physiologically Speaking:
https://www.physiologicallyspeaking.com/

Brady's Boston run on Strava:
  / strava 

Run Long Run Healthy is brought to you by Marathon Handbook.
➡ https://marathonhandbook.com

Subscribe to the Run Long Run Healthy podcast:
➡ Spotify: https://bit.ly/RLRH-spotify
➡ Apple podcasts: apple.co/43iqUKx

Get the RLRH weekly newsletter (choose free or paid):
➡ https://marathonhandbook.com/run-long...
➡ https://runlongrunhealthy.substack.com/

Follow us online:
BRADY ON X ➡ https://x.com/B_Holmer/
PHYSIOLOGICALLY SPEAKING (Brady's Newsletter)  ➡ https://www.physiologicallyspeaking.com/
MARATHON HANDBOOK IG ➡

Thomas and Brady do a quick(ish)-fire game of the most popular training methodologies, supplements, recovery tools, and random gizmos that are claimed to improve your running:

00:00 Intro

01:22 Social Media Running Advice Credibility Issues

06:50 How to tell if online info is legit

09:26 ‘Legit or Grift’ intro

10:51 ROUND 1 - ACUTE PERFORMANCE ENHANCERS

10:55 Beetroot Juice

11:31 Carb Rinsing

12:14 Electrolyte Drinks

13:30 Ice Vests

14:07 Breathing Strips

15:30 Caffeine (coffee, gels, gum)

16:17 Compression Gear for performance

16:56 Graphite Headbands

18:20 ROUND 2 - RUN TRAINING

18:22 Zone 2

18:50 Zone 3

19:33 Weightlifting for all runners

20:36 Double Threshold

21:10 Running Form Analysis

22:06 Barefoot / Minimalist Running

23:27 Continuous Glucose Monitors

24:35 Cadence of 180

25:43 The 10% Rule

27:22 Altitude Masks

28:24 Heat Training

29:01 AI Coaching Apps

30:48 Warming Up with Ankle Weights

31:51 Weighted Vests

32:56 ROUND 3 - RECOVERY TOOLS

33:04 Whey Protein

33:38 Ice Baths

34:24 Tart Cherry Juice

34:49 Compression Gear

35:27 Massage Guns

35:52 Foam Rollers

36:08 Saunas

37:47 Cryotherapy

38:29 Sleep Trackers

41:20 ROUND 4 - NUTRITION AND SUPPLEMENTS

41:28 Low Carb Hight Fat for endurance

42:25 Ultra High Carb For Performance

44:19 Training fasted

45:09 Creatine

45:55 Collagen

47:06 Exogenous Ketones (For Endurance, then Recovery)

50:59 ROUND 5 - GENERAL LIFESTYLE, BIOHACKING, HABITS

51:10 Mouth Taping at night

51:35 Wim Hof Breathing

51:59 Red Light Therapy

52:20 Cooling Mattresses

53:33 Blue Light Blocking Glasses

54:21 Ashwaganda

55:12 CBD Oil

56:30 Rounding up Legit or Grift

In today’s episode, Brady and Thomas walk through 30 of the most popular running metrics - whether it's weekly volume, cadence, HRV, or VO2 Max - discuss the merit of each one and attempt to sort them into three buckets: Optimize, Track, or Ignore! We also discuss the deluge of metrics in recent years, how to separate signal from noise, why some of the best metrics can't be measured by a wearable - and we both pick a if-you-could-choose-only-one metric...

00:00 Introducing The Running Metrics Episode

02:55 Pre-wearables running metrics

05:00 Brady’s current devices

06:26 WE BEGIN: Optimize, Track, or Ignore?

07:00 Weekly Mileage / Volume

07:50 Long Run distance

08:44 Cadence

11:30 Stride Length

12:21 Ground Contact Time

13:16 Vertical Oscillation

14:40 Running Power (watts)

16:31 Heart Rate

17:20 HRV

20:45 Rate of Perceived Exertion / Fatigue

27:49 Motivation

29:20 VO2 Max

33:05 1-Mile Time

35:35 Run Streaks

38:52 Stress Scores

39:43 Sleep Duration

40:44 Sleep Quality

42:50 Resting Heart Rate

43:38 Respiratory Rate

47:22 Blood Glucose

48:02 Hydration status

48:39 Body Weight

50:15 Body Composition

51:17 BMI

51:49 Stress Loads / Mood

53:02 Menstrual Cycle Tracking 

55:16 Blood Biomarkers (Iron, Vit D)

56:41 Core Stability Tests

58:07 Hand Grip Strength

5949: GAME ENDS: 

59:50 The limits of metrics from tech 

1:02:51 Brady’s recommended dashboard of running metrics

1:05:11 Nocebos vs Placebos

1:08:52 Do wearables reduce the purpose of running?

1:15:20 Brady’s Top Metric Pick

1:16:55 Thomas’ Top Metric Pick

In this episode, Brady and Thomas do a deep-dive on post-run nutrition, exploring the 4Rs framework and how they (and their audience) can apply it to their running routines.

Review paper: The 4Rs framework of Sports Nutrition:

https://www.mdpi.com/2075-1729/15/6/867

The 4Rs app:

https://dbss.shinyapps.io/4RsApp/

00:00 4Rs Framework Intro

03:30 Allostatis explained

06:00 THE 4Rs FRAMEWORK

06:06 1st R - Rehydration

11:10 2nd R - Refuel

17:44 3rd R - Repair

21:58 4th R - Recovery

25:43 - Applying The 4Rs - Brady's Practices

29:50 - Thomas' Messy Approach

34:44 - Applying the toolkit to busy lives

37:27 The 4Rs app

39:01 Why The 4R framework is so useful

In today's episode, Thomas and Brady discuss altitude training, heat training, cross-adaptation...and how hot baths and saunas AFTER your run can mimic the benefits of altitude training.The paper:Heat to hypoxia cross-adaptation: Effects of 6-week post-exercise hot-water immersion on exercise performance in acute hypoxiaLink to paper:https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092726Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long-run-healthy/➡ https://runlongrunhealthy.substack.com/Follow us online:BRADY ON X ➡ https://x.com/B_Holmer/PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ https://www.physiologicallyspeaking.com/MARATHON HANDBOOK IG ➡ https://instagram.com/marathon.handbook00:00 Introducing post-exercise hot water immersion 01:50 Altitude training, how it works and practicalities10:20 Heat training14:34 The study - hot water immersion post exercise23:20 hot water immersion post-exercise or at other times24:18 Will hot baths slow recovery?28:00 how Brady uses a sauna for post-exercise heat exposure31:30 Sauna vs hot baths - afterglow32:30 Infrared sauna blankets?35:18 How heat and humidity outdoors can help

Rating of Perceived Exertion is a subjective measure of your effort during activity. And it's one of the most powerful and useful tools a runner can use to control their pace. Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long...➡ https://runlongrunhealthy.substack.com/Follow us online:BRADY ON X ➡ https://x.com/B_Holmer/PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ https://www.physiologicallyspeaking.com/MARATHON HANDBOOK IG ➡ / marathon.handbook 00:00 Why is RPE so useful?01:52 RPE is more accurate predictor of effort than other metrics05:10 How we use RPE07:40 RPE accounts for all variables10:35 RPE vs Heart Rate12:39 Focus on process not the outcome13:22 How to log RPE on Strava15:39 The 6-20 Borg RPE Scale (original)21:23 The 1-10 RPE Scale (modified Borg)21:57 1/10 RPE22:18 2/10 RPE22:38 3/10 RPE23:43 4/10 RPE24:24 5/10 RPE25:20 6/10 RPE25:51 7/10 RPE26:25 8/10 RPE27:07 9/10 RPE27:20 10/10 RPE27:59 Clarifying that RPE isn't pegged to pace28:55 RPE scales with less points33:10 Hacks to lower your RPE40:00 Long-term RPE reduction techniques42:19 Higher Grit = Lower RPE?46:40 How to begin to implement RPE in your run training49:52 Our Breaking4 Predictions