Run Long Run Healthy – Details, episodes & analysis

Podcast details

Technical and general information from the podcast's RSS feed.

Run Long Run Healthy

Sports

Frequency: 1 episode/13d. Total Eps: 32

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.

Read moreCollapse

Site

RSS

Recent rankings

Latest chart positions across Apple Podcasts and Spotify rankings.

Apple Podcasts

No recent rankings available

Spotify

No recent rankings available

Shared links between episodes and podcasts

Links found in episode descriptions and other podcasts that share them.

See all

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

RSS feed quality and score

Technical evaluation of the podcast's RSS feed quality and structure.

See all

RSS feed quality

To improve

Score global : 43%

Publication history

Monthly episode publishing history over the past years.

Year

Latest published episodes

Recent episodes with titles, durations, and descriptions.

See all

Running and longevity: Is the best longevity hack actually...running?

Friday, May 30, 2025 • Duration 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

Read moreCollapse

Physiological Resilience: How To Train Your Endurance Running Muscle

Wednesday, May 28, 2025 • Duration 24:19

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

Read moreCollapse

The ZONE 2 Conversation: Brady Holmer on Zone 2 for runners

Tuesday, May 27, 2025 • Duration 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.

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

Read moreCollapse

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

Tuesday, May 27, 2025 • Duration 36:03

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/

Read moreCollapse

Brady's 2:24 Boston Marathon Recap

Tuesday, May 27, 2025 • Duration 53:43

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 ➡

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

Tuesday, May 27, 2025 • Duration 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

Ranking Running Metrics: Optimize, Track, or Ignore?

Thursday, June 12, 2025 • Duration 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

The Science of Post-Run Nutrition: Explaining the 4Rs Framework

Friday, June 6, 2025 • Duration 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

Read moreCollapse

How Post-Run Heat Exposure Can Mimic High Altitude Training

Friday, June 20, 2025 • Duration 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

Read moreCollapse

How To Use Rate Of Perceived Exertion To Pace Your Running

Friday, June 27, 2025 • Duration 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

Read moreCollapse

Run Long Run Healthy – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

RSS feed quality and score

Publication history

Latest published episodes

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Related Shows Based on Content Similarities

Run Long Run Healthy – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Other33

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Related Shows Based on Content Similarities

Other33

Youtube9

Instagram2