Run Long Run Healthy – Détails, épisodes et analyse

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Run Long Run Healthy

Sport

Fréquence : 1 épisode/13j. Total Éps: 35

Running science, explained. Each episode, hosts Brady Holmer and Thomas Watson break down one major sports science topic or study related to running, in a way that regular runners can apply it to their daily training and routines. We cover topics like nutrition, training protocols and methodologies, fuelling, supplementation, recovery, and overall well-being.

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🇨🇦 Canada - running
23/08/2026
#96
🇺🇸 États-Unis - running
23/08/2026
#78
🇨🇦 Canada - running
22/08/2026
#83
🇺🇸 États-Unis - running
22/08/2026
#81
🇨🇦 Canada - running
21/08/2026
#96
🇺🇸 États-Unis - running
21/08/2026
#85
🇺🇸 États-Unis - running
20/08/2026
#89
🇨🇦 Canada - running
19/08/2026
#88
🇺🇸 États-Unis - running
19/08/2026
#62
🇨🇦 Canada - running
18/08/2026
#74

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https://www.physiologicallyspeaking.com/
10 partages
https://marathonhandbook.com/run-long...
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https://marathonhandbook.com
9 partages

https://www.youtube.com/watch?v=ouGeLIY1q9Y&amp
9 partages
https://www.youtube.com/watch?v=39QVsDoCK8s
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https://www.instagram.com/marathon.handbook
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The ZONE 2 Conversation: Brady Holmer on Zone 2 for runners

Épisode 1

mardi 27 mai 2025 • Durée 39:47

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

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44 Ways To Improve Your Running, Ranked: "Legit or Grift"

Saison 1 · Épisode 1

mardi 27 mai 2025 • Durée 01:00:55

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

Creatine for runners, explained: Why you should be taking it

Épisode 1

mardi 27 mai 2025 • Durée 36:04

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/

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Brady's 2:24 Boston Marathon Recap

Épisode 1

mardi 27 mai 2025 • Durée 53:44

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...➡ Follow us online:BRADY ON X ➡ PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ MARATHON HANDBOOK IG ➡

Physiological Resilience: How To Train Your Endurance Running Muscle

Épisode 1

mercredi 28 mai 2025 • Durée 24:20

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? - super shoes and durability - race day techniques to improve durability - how you should think about physiological resilience

We’ve Got Marginal Gains All Wrong

Épisode 2

vendredi 24 juillet 2026 • Durée 24:04

Could the best runners of the 1960s have beaten the sub 2-hr marathon if they had 2026 level sports science, gear, and training protocols? That’s what Thomas is looking to answer today - and why our understanding of Marginal Gains is, at times, flawed.

Chapters:
00:00 Could old-school runners have broken 2 hours?
01:31 Derek Clayton's old-school gear, diet & training
02:32 Stacking modern marginal gains onto Derek
05:42 Were old-school runners just tougher?
06:36 Origin of "marginal gains": Team Sky
07:30 The Team Sky doping controversy
08:29 Debunking the marginal gains myth
11:20 Ceiling effects and the Atomic Habits graph
13:04 Marginal gains = avoiding bad outcomes too
14:00 Back to Derek: what the real data says
18:05 Why Derek would still trail today's best
19:45 Verdict, and a message to Derek Clayton
22:03 Two real takeaways for your own training

Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclub

Shop Marathon Handbook merch: https://store.marathonhandbook.com

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The New Science of RUNNING ENDURANCE: Durability, Fatiguability, Repeatability, Resilience

Épisode 1

mardi 21 juillet 2026 • Durée 37:17

We do blood testing with RYTHM: Rythm is offering our listeners 15% off your first month and free shipping at https://RYTHM.HEALTH/RLRH

Brought 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/ProBioRLRH

Brady and Thomas break down the new viewpoint paper on endurance whose co-authors include Michael Joyner: https://journals.physiology.org/doi/pdf/10.1152/japplphysiol.00343.20250:00 Introduction – The 4 Components of Fatigue Resistance0:39 What Is Durability? (The Joiner Model Revisited)4:00 Sponsor: ProBio Nutrition5:12 How to Use These 4 Terms to Find Your Weaknesses5:57 #1: Durability – Holding Your Physiology Together at Constant Pace8:32 How to Train for Better Durability11:30 #2: Fatiguability – Performance Loss Under Variable Intensity14:38 Sponsor: RYTHM Health (At-Home Blood Testing)17:11 #3: Repeatability – Can You Hit the Same Splits Every Interval?18:36 How to Train for Better Repeatability22:37 #4: Resilience – Performing Under Unexpected Conditions23:55 Amby Burfoot's 1968 Boston Win: A Case Study in Resilience26:47 How to Train for Resilience (Steve Magnus's Secret Tactic)28:31 The Danger of Being Over-Optimized on Race Day29:52 Thomas & Brady's Own Strengths and Weaknesses35:45 Resilience: The Last Unmeasurable Variable in Endurance Sport37:04 Wrap-Up

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Why Runners Get Stomach Problems (And How to Fix It): Dr Marc Bubbs

Épisode 1

vendredi 27 février 2026 • Durée 56:06

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?

Does Running Too Much Wreck Your Heart?

Épisode 1

vendredi 20 février 2026 • Durée 42:11

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?
09:11 Stress and the heart

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:
The timing and relationship of ventricular arrhythmia with exercise patterns in veteran male endurance athletes

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

The power - and limits - of HRV data (Heart Rate Variability), with Marco Altini

Épisode 1

vendredi 19 décembre 2025 • Durée 34:47

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

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Run Long Run Healthy – Détails, épisodes et analyse

Détails du podcast

Classements récents

Apple Podcasts

Spotify

Liens partagés entre épisodes et podcasts

Other36

Youtube2

Instagram2

Qualité et score du flux RSS

Historique des publications

Derniers épisodes publiés

Podcasts et contenus similaires

Podcasts Similaires Basées sur le Contenu

Podcasts Similaires Basées sur le Contenu

Other36

Youtube2

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Apple Podcasts

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