Explorez tous les épisodes du podcast Run Long Run Healthy
| Titre | Date | Durée | |
|---|---|---|---|
| Running and longevity: Is the best longevity hack actually...running? | 30 May 2025 | 00:46:27 | |
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 | |||
| Physiological Resilience: How To Train Your Endurance Running Muscle | 28 May 2025 | 00:24:19 | |
The traditional model of running physiology had 3 elements: VO2 max, lactate threshold, and running economy. Run Long Run Healthy is brought to you by Marathon Handbook. | |||
| The ZONE 2 Conversation: Brady Holmer on Zone 2 for runners | 27 May 2025 | 00:39:46 | |
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. | |||
| Creatine for runners, explained: Why you should be taking it | 27 May 2025 | 00:36:03 | |
Brady Holmer and Thomas Watson cover everything runners should know about creatine. | |||
| Brady's 2:24 Boston Marathon Recap | 27 May 2025 | 00:53:43 | |
Check out Brady's full training journals over on his blog, Physiologically Speaking: | |||
| 44 Ways To Improve Your Running, Ranked: "Legit or Grift" | 27 May 2025 | 01:00:54 | |
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 | |||
| Ranking Running Metrics: Optimize, Track, or Ignore? | 12 Jun 2025 | 01:17:57 | |
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 | |||
| The Science of Post-Run Nutrition: Explaining the 4Rs Framework | 06 Jun 2025 | 00:41:01 | |
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 | |||
| How Post-Run Heat Exposure Can Mimic High Altitude Training | 20 Jun 2025 | 00:42:18 | |
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 | |||
| How To Use Rate Of Perceived Exertion To Pace Your Running | 27 Jun 2025 | 00:53:02 | |
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 | |||
| Less Running = Faster Marathons, per new Boston Marathon Study | 22 Sep 2025 | 00:11:04 | |
Today’s notes and references: The paper: Training Volume and Training Frequency Changes Associated with Boston Marathon Race Performance link: https://link.springer.com/article/10.1007/s40279-025-02304-4?cjdata=MXxZfDB8WXww Other research by the same team: Gastrointestinal cell injury and perceived symptoms after running the Boston Marathon https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1268306/full Exertional Heat Stroke at the Boston Marathon: Demographics and the Environment https://journals.lww.com/acsm-msse/fulltext/2021/09000/exertional_heat_stroke_at_the_boston_marathon_.3.aspx The larger study I mention, of 151,000 runners, published Dec 2024:The training intensity distribution of marathon runners across performance levels https://researchprofiles.herts.ac.uk/en/publications/the-training-intensity-distribution-of-marathon-runners-across-pe Our video breaking down the previous study: https://www.youtube.com/watch?v=39QVsDoCK8s 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 ➡ / marathon.handbook 00:00 Introducing the study 01:16 Describing the complimentary study 02:21 The hypothesis - base building phase more important? 03:22 Methodology and survey details 05:31 Findings - macrocycle 06:28 Findings - mesocyclone 07:20 The big learning - less runs in mesocycle = faster marathon 08:09 Our 3 takeaways | |||
| The Science of Running Negative Splits | 12 Sep 2025 | 00:46:52 | |
Brady and Thomas break down a recent mini-review paper on negative splits and discuss the training, strategies, and their experiences in negative splits and pacing a marathon.References:The physiology and psychology of negative splits: insights into optimal marathon pacing strategies, find the paper here:→https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1639816/fullValencia marathon study:Influence of Sex, Athletic Category and Athletic Level on Marathon Pacing Strategy: An Analysis of the Trinidad Alfonso EDP Valencia Marathon From 2014 to 2023→ https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12329Run 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 Negative splits introduction01:18 Examples of elites running negative splits03:32 Benefits of running negative splits06:30 3 physiological advantages of NS…06:31 1. Glycogen management12:55 2. Thermoregulation16:50 3. Cardiovascular stability18:17 Managing a negative split20:38 Training sessions for a negative split25:56 Psychological techniques for training to negative split28:51 How to execute negative splits37:25 How to negative split a 3-hr marathon39:55 Further contributing factors42:50 Building your pace strategy | |||
| Amby Burfoot on 60 Years of Marathon Running | 03 Jul 2025 | 01:31:33 | |
Amby Burfoot has been running marathons since 1965, won the Boston Marathon in 1968 in 2:22:17, set his PR at in Fukuoka on the same year with 2:14:28, and continues to run marathons today - including the 2025 Boston marathon. He has then had a long and storied career in running journalism, started the Run Long Run Healthy newsletter (which spawned this show), and is editor-at-large at Marathon Handbook.Here, Brady learns more about what marathon training, running , and culture looked like in 1960s. Amby Burfoot has been running marathons since 1965, won the Boston Marathon in 1968 in 2:22:17, set his PR at in Fukuoka on the same year with 2:14:28, and continues to run marathons today - including the 2025 Boston marathon. He has then had a long and storied career in running journalism, started the Run Long Run Healthy newsletter (which spawned this show), and is editor-at-large at Marathon Handbook.Here, Brady learns more about what marathon training, running , and culture looked like in 1960s.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 Introducing Amby and origin of RLRH02:21 60 years of marathon running03:58 Running culture then vs now09:05 Amby’s memorable Boston years15:00 Boston Start times, then vs now18:56 Hydration practices, then vs now20:40 “dont drink anything during a race”24:40 Running shoes, then vs now30:00 Amby on super shoes36:00 factors that have improved marathon times37:48 psychological factor of major time barriers40:00 pacing and timing tech, then vs now51:26 intuitive, device-less training54:50 Avoiding overtraining58:25 nutrition and fuelling, then vs now01:02:08 Carb loading, then vs now01:08:35 Evolution of energy gels01:11:29 The Gatorade experiments and dehydration01:22:10 What do runners take for granted today?01:26:00 Strategies Amby has implemented now vs then | |||
| The new 10% rule: the #1 predictor of running injury risk | 03 Oct 2025 | 00:08:29 | |
The study: https://bjsm.bmj.com/content/59/17/1203 Brady’s newsletter breaking it down… https://runlongrunhealthy.substack.com/p/run-long-run-healthy-how-much-running 00:00 Intro - The “How Much Running Is Too Much Study?” 01:15 Critiquing the classic 10% rule of running 02:21 The New Study, explained 03:30 Single Session Spike method 04:13 The Findings 04:51 The “single session paradigm” 05:07 Time to ditch the classic 10% rule? 05:58 Why the data doesn’t support the classic 10% rule 07:14 Our takeaways from the new study | |||
| Mailbag Q&A: Creatine, Dealing With Colds, Supershoes, & Aging Athletes | 10 Oct 2025 | 00:48:07 | |
Brady Holmer and Thomas Watson answer your questions.Submit questions for future mailbag episodes in the comments or on the RLRH Substack.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 00:30 Static bike for marathon training advice05:05 Practical nutrition tips for pre and post run08:20 Dealing with colds and running14:03 First supershoes?19:34 Supershoe response for lighter runner24:46 Creatine long-term effects and protein advice30:50 lack of studies on aging female athletes?35:53 running / elliptical workout distribution38:52 Total knee replacement for serial marathon runner40:45 Diminishing returns from repeating workouts? | |||
| The Consequences Of Delaying Carbs After Your Run | 17 Oct 2025 | 00:23:03 | |
The reference paper: Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses https://onlinelibrary.wiley.com/doi/10.1111/apha.14215 Acta Physiologica Sept 2024 Submit questions for future mailbag episodes in the comments or on the RLRH Substack. 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/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 0:00 The role of carbs in running 03:30 Carbs after running - why? 05:05 Carb deprivation - fasted/depleted workouts 06:40 The Study - testing the effects of delaying carbs post-run 10:00 The findings of delaying carbs by 3hrs 14:30 carbs led to more HIIT reps and lower RPE 16:14 Applying the findings to your running | |||
| The Consequences of Neglecting Strength Training For Runners | 07 Nov 2025 | 01:09:01 | |
Jason Fitzgerald is one of the best known and best regarded running coaches online. As the founder of Strength Running, he is an expert in strength training for runners, injury prevention, overcoming plateaus, and longevity. Today we have a pretty wide-ranging conversation about strength training and running, including why it’s so important for runners, how to get started, what the minimum effective dose looks like, Jason’s tips for injury prevention and overcoming performance plateaus, as well as sports science and what he’s learned in the past 10 years. 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 ➡ / marathon.handbook 00:00 Why runners need strength training 06:30 Defining ‘strength training for runners’ weightlifting and bodyweight applications 11:00 how to incorporate strength work 14:46 how to start weightlifting, and gym anxiety 19:46 Training schedule structure 21:46 Strength training at home, equipment 26:05 The Minimum Effective Dose of Strength Training for Runners 29:46 Jason’s home strength training setup 32:26 Injury Prevention Protocols 37:35 How to deal with performance plateaus 43:46 What new research has influenced your running and coaching in the last 10 years? 50:50 Supershoes and shoe rotation 55:10 advice for aging runners 57:56 How Jason approaches running as a dad in his 40s 01:02:56 Looking towards our 60s, 70s, and beyond | |||
| You're Fueling Less Than You Think During Marathons | 14 Nov 2025 | 00:26:02 | |
In this episode, Brady and Thomas discuss a new study that showed marathon runners were consistently consuming less carbohydrates during their race than they either planned or perceived; why this is happening, why it’s important for runners to be aware of this, and how to avoid it.The RLRH Substack post on this article:https://runlongrunhealthy.substack.com/p/why-marathoners-keep-missing-theirThe study:Under Consumed and Overestimated: Discrepancies in Race-Day Carbohydrate Intake Among Endurance Athleteshttps://onlinelibrary.wiley.com/doi/10.1002/ejsc.70055Run 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.handbook00:00 Intro'ing the topic01:20 The importance of carbs during the marathon03:51 the study, explained08:50 perceived vs actual carb intake12:18 How sleep and anxiety play a role15:48 GI issues a factor?17:30 How this study has influenced Brady's fuelling strategy | |||
| The Key To Running Success Is...Ergodicity. | 28 Nov 2025 | 00:13:27 | |
What is ergodicity and how can it help you plan for longevity in your running? That's the topic Thomas is exploring in today's episode, where he looks at how it can apply to single races, seasons, or your whole life - and why you should be more like Haruki Murakami and less like David Goggins00:00 Introducing ergodicity01:16 What is ergodicity?03:25 David Goggins - non-ergodic05:19 Haruki Murakami - ergodic06:58 My big fat ergodic podium win in Namibia08:20 Tortoise and Hare08:45 Why timeframe matters10:35 The price of a non-ergodic approach long-term11:30 How to apply ergodicity to your running - 4 tips | |||
| The Future of Endurance and AI's role in coaching with Dirk Friel | 11 Dec 2025 | 01:07:36 | |
Brady sits down with TrainingPeaks founder Dirk Friel discuss the future of endurance science, how coaching is evolving with technology, why AI can assist coaches but not replace them, and what is coming in the next 12 months.00:00 Dirk's background05:50 the birth of TrainingPeaks10:34 evolving use of data in endurance sports20:39 the durability metric28:00 shoe tracking30:00 human vs AI coaching42:00 Coaches using AI48:00 Emerging trends in endurance57:20 TP integrating sleep and nutrition 1:03:25 TP upcoming community and virtual featuresRun 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 | |||
| The power - and limits - of HRV data (Heart Rate Variability), with Marco Altini | 19 Dec 2025 | 00:34:46 | |
Thomas sits down with Marco Altini, prominent researcher in HRV, advisor to Aura, and dedicated ultrarunner, to discuss one of the most talked-about metrics in the running world today: Heart Rate Variability. Marco's Substack: https://marcoaltini.substack.com/ Marco's series of guides to HRV for runners on Marathon Handbook: https://marathonhandbook.com/heart-rate-variability-guide/ 00:00 3 things I learned 01:54 What does HRV measure 05:50 RHR vs HRV 07:50 Why everyone's HRV is different 09:45 What runners can use HRV for 11:10 Other ways to increase HRV 12:50 How to reliably measure HRV 15:18 Sleeping vs awake HRV 18:25 Best devices for measuring HRV 20:00 limits of HRV reporting 23:38 Future / tech limits of HRV interpretation 25:12 Winter lowers HRV 29:12 how Marco uses HRV in his run training 32:36 Marathon / ultramarathon recovery using HRV | |||
| Does Running Too Much Wreck Your Heart? | 20 Feb 2026 | 00:42:10 | |
Thomas and Brady discuss the potential negative effects of long-term running on your heart, and the potential increase in mortality risk. How worried should regular runners be? Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH 00:00 What does decades of running do to your heart? 03:53 The physical changes in your heart 06:10 Calcium 07:50 How much running causes these changes? 11:11 “Show me the bodies” - mortality risk? 15:28 “wear and tear” - valid? 18:18 - signs and symptoms of heart issues 23:20 Men and women, the differences 24:50 Study - masters athletes training vs heart episodes 32:45 Has Brady changed his training based on potential future heart issues? The study referenced: https://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwag021/8417747 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 ➡ / marathon.handbook | |||
| The Hidden Role The Brain Plays In Running and Recovery (New Research) | 06 Mar 2026 | 00:23:38 | |
Brady explains a new study that looks at the effect that endurance exercise has on the brain, both during and after exercise - and the potential implications for how runners should think about the post-run window. 00:00 The brain’s role in running 02:00 Describing the study: measuring brain activity during 05:40 findings: What happens in the brain during and after exercise 13:10 ProBio Nutrition (ad) 14:29 Does this work in humans? And neurodoping 16:05 Takeaways for runners: allow a window for recovery 20:18 Can we hack the brain? Brady’s article on the discussion: How Exercise Hardwires the Brain for Endurance https://www.physiologicallyspeaking.com/p/physiology-friday-306-how-exercise The study: Exercise-induced activation of ventromedial hypothalamic steroidogenic factor-1 neurons mediates improvements in endurance https://pubmed.ncbi.nlm.nih.gov/41687612/ 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 ➡ / marathon.handbook | |||
| Why Runners Get Stomach Problems (And How to Fix It): Dr Marc Bubbs | 27 Feb 2026 | 00:56:05 | |
Brady Holmer sits down with Dr. Marc Bubbs — performance nutritionist, author, and creator of ProBio Nutrition — to break down everything runners need to know about gut health. From identifying food triggers to fueling on race day without GI disaster, Dr. Bubbs shares 20+ years of experience working with Olympians, pro athletes, and everyday runners. Whether you're dealing with chronic bloating or trying to push your carb intake past 60g/hour, this episode has you covered. Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️ https://bit.ly/ProBioRLRH 📚 Dr. Bubbs' books: Peak and Peak 40 🌐 drbubbs.com | probionutrition.com 📱 Follow Dr. Bubbs on Instagram & YouTube: @drbubbs 0:00 Introduction & Dr. Mark Bubbs' Background 1:07 Crossover Between Elite Athletes & General Population 2:04 Gut Health as a Buzzword — What Does It Actually Mean? 2:47 The 4 Pillars of Good Gut Health (King's College Framework) 5:47 Three Gut Health Scenarios: Poor → Good → Great 6:19 Scenario 1: Red & Yellow Flags — When to See a Doctor 9:14 The Difficulty of Identifying Problem Foods 9:54 Exercise-Related vs. Everyday GI Symptoms 11:42 Why You Should Start With Breakfast 12:07 The 3-4 Hour Detective Method 13:59 Can GI Symptoms Actually Be Resolved? 15:02 Eating Out vs. Cooking at Home 16:09 Are Food Sensitivity Tests Worth Your Money? 18:37 Scenario 2: When Running Triggers GI Distress 19:48 How Getting Fitter Improves Gut Diversity 20:57 GI Symptom Rates: Ultras, Ironman, Team Sports & Running 22:50 Finding Your Carb Intake Inflection Point 24:17 Gut Training: Titrating Up From 60g/hr 25:36 Is Pushing Above 80g/hr Worth the Risk? 26:00 Fueling Advice for Slower Marathon Runners 26:56 — AD BREAK — 28:08 Best Ways to Train Your Gut 29:06 Race Day Anxiety & the Gut-Brain Connection 31:20 Building Gut Health Over Months of Training 31:41 The 30 Food Diversity Challenge 33:08 Does Getting Fitter Reduce GI Symptoms? (The Bell Curve) 35:12 Probiotics for Colds, Travel & Performance 36:30 Race Week & Race Morning: What to Do and Avoid 38:47 Pro Tip: Caffeinated Gum Before the Start Line 39:06 The Golden Rule — Don't Try Anything New on Race Day 39:30 Carb Mouth Rinsing: The Placebo That Works 40:00 Scenario 3: Optimizing Gut Health for Performance 41:08 Prebiotics Explained — Seeds for Your Gut Garden 43:47 Best Whole Foods for Gut Health (By Category) 46:28 The Truth About Processed Food & Your Gut 47:47 Knowledge vs. Execution: The Real Friction Point 49:00 ProBio ProBlend: Why Dr. Bubbs Created It 53:00 Where to Find Dr. Bubbs, His Books & ProBio | |||
| Antioxidants for Runners: Helpful or Harmful? | 20 Mar 2026 | 00:47:29 | |
Brady and Thomas delve into antioxidants, reviewing the ISSN's recent position statement on antioxidants: benefits, drawbacks, and reviewing supplements by efficacy Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or an extra 10% off + free shipping with a subscription) ➡️ https://bit.ly/ProBioRLRH 00:00 Introduction 01:30 The role of antioxidants 05:05 Where we get antioxidants from 06:50 Hard training and antioxidant needs 08:55 Hormesis effect, risk of ‘blunting’ adaptation 12:47 AD ProBio Nutrition 15:00 Introducing the ISSN Supplement List 17:44 High Evidence (Creatine, Beetroot, Tart Cherry) 23:10 Moderate Evidence (Omega-3, Astaxanthin, Blackcurrant) 27:20 Lower Evidence (Ashwagandha, Glutathione, Green Tea, Pomegranate) 35:00 Weak-Low Evidence (Urolithin-A, Sulforaphane, Curcumin) 38:42 Takeaways - When Runners Should Take Antioxidant Supplements 39:00 Post-marathon antioxidants 40:41 Multi-day hard exercise antioxidants Brady’s article on the discussion: https://runlongrunhealthy.substack.com/p/should-runners-take-antioxidant-supplements 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 ➡ / marathon.handbook | |||
| What Runners Can Learn From Viktor Frankl | 17 Apr 2026 | 01:12:37 | |
Thomas talks to Mark Lane-Holbert Mark - an educational psychologist (PhD), run therapist, certified logotherapist, USATF-certified running coach, and He is a Galloway run-walk-run Training Program Director. The IART (International Association of Running Therapists) website: https://sites.google.com/view/iartusa/Mark's site, with a recent post about Coach Jeff's legacy and run-walk-run (Jeffing): www.runninganthropologist.com BUY NOW: Mini Handbook of Running Therapy https://amzn.to/4tOyLKe Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️ https://bit.ly/ProBioRLRH 00:00 Introducing Mark-Lane Holbert, Running Anthropologist 04:00 What Runners Can Learn From Viktor Frankl 08:20 Finding Meaning Through Running - And Setting Purpose Metrics 13:06 ProBio Nutrition - 40% off 14:20 What can’t be measured - running metrics, journalling 18:18 Masloe’s Hierarchy of Needs and Running 24:20 Joseph Campbell, Hero’s Journey, and Running 30:00 Intrinsic vs Extrinsic motivation 34:30 Advice for runners chasing a time goal 38:15 The emptiness after achieving a running goal; “Now What” problem 44:00 Running burnout, diagnosed and how to respond 49:20 Running therapy explained 53:48 Shoulder-to-shoulder therapy 56:50 Recovery Camino 01:02:05 Remembering Jeff Galloway | |||
| Norwegian Method Masterclass: Double Threshold, Golden Zone, EYNTK! | 10 Apr 2026 | 00:57:13 | |
Thomas talks to Marius Bakken, former elite runner and pioneer of the Norwegian Method, and author of the new book - The Norwegian Method Applied: BUY NOW: The Norwegian Method Applied Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️ https://bit.ly/ProBioRLRH 00:00 Introducing Marius Bakken 03:14 Testing established approaches through curiosity. 07:25 The question that birthed the Norwegian Method 08:40 Kenyan runners finding the pace 10:20 The Golden Zone for threshold 12:30 How to find your golden zone pace for threshold 17:40 Specificity of training 19:50 Muscle tone - a core part of the method 21:30 What heavy legs are telling you 24:10 Two Horses Analogy 26:00 Double Threshold - The Origin 27:40 Why double threshold is so effective 29:30 45/15 intervals 31:00 Norwegian Singles Method 33:55 Double Threshold for recreational runners? 37:20 The cost of going too hard on easy days 40:05 The (controversial) 100-day marathon training plan 43:21 The biggest mistakes recreational runners make 47:27 Marius on super shoes / super trainers 51:40 Changes in the last 5-10 years 53:45 The future of the Norweigan Method | |||
| VO2 Max for Runners: What It Is, How to Measure It, EYKTK! | 15 May 2026 | 00:35:37 | |
Brady and Thomas discuss VO2 Max - what it is, why it's important for runners, and why it's seen as a marker for longevity: | |||
| Why A Higher VO2 Max Won't Make You Faster | 21 May 2026 | 00:22:36 | |
We do blood testing with RYTH: Rythm is offering our listeners 15% off your first month and free shipping at https://RythmHealth.com/RLRHBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (and an additional 10% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Why The Biggest VO2 Max Doesn’t Win The Race03:44 The Pillars of Endurance Performance09:32 Performance VO2 vs. VO2 Max14:58 Physical Limits of VO2 Max17:24 Key Metrics for Runners' Health and Performance | |||
| The Real Reason Your VO2 Max Isn't Improving | 28 May 2026 | 00:36:32 | |
Brady and Thomas discuss VO2 Max; why runners should be interested in training it, and how the best ways to improve it areWe do blood testing with RYTH: Rythm is offering our listeners 15% off your first month and free shipping at https://RYTHM.HEALTH/RLRHBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (and an additional 10% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Understanding VO2Max and Its Importance02:23 Genetics vs. Training: The VO2Max Debate05:51 Measuring VO2Max: Field Tests Explained11:46 Effective Training Methods to Improve VO2Max23:41 The Reality of Building and Losing VO2Max29:33 Additional Strategies for Enhancing VO2Max | |||