Run Long Run Healthy

Ranking Carbmaxxing, Nomio, BPC-157, and more! The Latest Running Trends, Supplements, and Snake Oil

Run Long Run Healthy — Fri, 12 Jun 2026 09:00:00 +0000

We do blood testing with RYTHM: 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/ProBioRLRHLegit or Grift returns! Thomas and Brady rank the most popular running trends of 2026 in terms of their legitimacy (how much evidence there is to support their safe use) and grifty-ness (lack of evidence / some profiteering going on).

0:00 Intro – What is "Legit or Grift"?

3:48 #1: NOM (Broccoli Sprout Juice) – LEGIT7:51 #2: BPC-157 Peptides – GRIFT

10:03 Why isn't BPC-157 better researched? + The Cam Haynes controversy

16:56 #3: Carb Maxing – GRIFT

21:01 Should carb intake be measured by distance, not time?26:41 #4: Bicarb for Marathon Running – GRIFT

29:14 #5: Protein Maxing (for runners) – LEGIT

33:00 #6: Downhill Training – LEGIT

37:03 #7: Sauna & Passive Heat Training – LEGIT

40:05 #8: Exogenous Ketones (post-workout) – LEGIT

44:06 #9: Eight Hours of Sleep – GRIFT

55:22 The Enhanced Games: Total Grift

58:20 Outro

The Real Reason Your VO2 Max Isn't Improving

Run Long Run Healthy — Thu, 28 May 2026 12:12:11 +0000

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

Why A Higher VO2 Max Won't Make You Faster

Run Long Run Healthy — Thu, 21 May 2026 20:58:02 +0000

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

VO2 Max for Runners: What It Is, How to Measure It, EYKTK!

Run Long Run Healthy — Fri, 15 May 2026 08:53:00 +0000

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:
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/ProBioRLRH00:00 Intro / Our VO2 Max readings01:20 What Is VO2 Max03:40 How Much of VO2 Max is genetic vs trained?07:30 Sub 2-hr marathon vo2 Max09:45 VO2 Max and aging16:20 Evaluating the different ways to measure VO2 Max22:54 VO2 Max as a Longevity Marker30:05 VO2 Max vs other metrics for longevity

What Runners Can Learn From Viktor Frankl

Run Long Run Healthy — Fri, 17 Apr 2026 08:47:00 +0000

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!

Run Long Run Healthy — Fri, 10 Apr 2026 00:53:41 +0000

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

https://amzn.to/4ci7w3C

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

Antioxidants for Runners: Helpful or Harmful?

Run Long Run Healthy — Fri, 20 Mar 2026 06:58:00 -0100

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/

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)

Run Long Run Healthy — Fri, 06 Mar 2026 07:00:00 -0100

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/

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

Run Long Run Healthy — Fri, 27 Feb 2026 03:51:29 -0100

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

Does Running Too Much Wreck Your Heart?

Run Long Run Healthy — Fri, 20 Feb 2026 08:42:00 -0100

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

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/

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

Run Long Run Healthy — Fri, 19 Dec 2025 09:00:00 -0100

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

The Future of Endurance and AI's role in coaching with Dirk Friel

Run Long Run Healthy — Thu, 11 Dec 2025 08:12:01 -0100

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 Key To Running Success Is...Ergodicity.

Run Long Run Healthy — Fri, 28 Nov 2025 09:00:00 -0100

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

You're Fueling Less Than You Think During Marathons

Run Long Run Healthy — Fri, 14 Nov 2025 09:00:00 -0100

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 Consequences of Neglecting Strength Training For Runners

Run Long Run Healthy — Fri, 07 Nov 2025 09:05:00 -0100

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/

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

The Consequences Of Delaying Carbs After Your Run

Run Long Run Healthy — Fri, 17 Oct 2025 09:00:00 +0000

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

Mailbag Q&A: Creatine, Dealing With Colds, Supershoes, & Aging Athletes

Run Long Run Healthy — Fri, 10 Oct 2025 09:00:00 +0000

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 new 10% rule: the #1 predictor of running injury risk

Run Long Run Healthy — Fri, 03 Oct 2025 08:42:00 +0000

The study:
How much running is too much? Identifying high-risk running sessions in a 5200-person cohort 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

Less Running = Faster Marathons, per new Boston Marathon Study

Run Long Run Healthy — Mon, 22 Sep 2025 12:24:03 +0000

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/

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

Run Long Run Healthy — Fri, 12 Sep 2025 08:00:00 +0000

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

Run Long Run Healthy — Thu, 03 Jul 2025 14:11:00 +0000

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

How To Use Rate Of Perceived Exertion To Pace Your Running

Run Long Run Healthy — Fri, 27 Jun 2025 08:30:00 +0000

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

How Post-Run Heat Exposure Can Mimic High Altitude Training

Run Long Run Healthy — Fri, 20 Jun 2025 08:42:00 +0000

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

Ranking Running Metrics: Optimize, Track, or Ignore?

Run Long Run Healthy — Thu, 12 Jun 2025 22:33:46 +0000

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

Run Long Run Healthy — Fri, 06 Jun 2025 10:07:41 +0000

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

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

Run Long Run Healthy — Fri, 30 May 2025 05:21:00 +0000

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

Run Long Run Healthy — Wed, 28 May 2025 10:00:00 +0000

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

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

Run Long Run Healthy — Tue, 27 May 2025 14:00:00 +0000

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

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

Run Long Run Healthy — Tue, 27 May 2025 08:00:00 +0000

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/

Brady's 2:24 Boston Marathon Recap

Run Long Run Healthy — Tue, 27 May 2025 08:00:00 +0000

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 ➡

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

Run Long Run Healthy — Tue, 27 May 2025 08:00:00 +0000

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