Run Long Run Healthy

Heart rate, pace, and power are the metrics every endurance athlete tracks, but they're all proxies for what's really happening inside the body. In this episode, Brady sits down with Arnar Larusson, co-founder of Tymewear and the mind behind the VitalPro device. Arnar makes the case for ventilation as a more direct, more stable window into internal workload and fitness.  Custom insoles made with s...

Carb loading before a marathon is one of the most "accepted" rituals in distance running, but does it actually improve race performance? In this episode of Run Long Run Healthy, Thomas Watson and Brady Holmer break down a brand-new meta-analysis that finally asks the question nobody had rigorously tested: does carbohydrate loading work if you're already fueling properly during the race? If you've...

Wahoo Fitness spent 15–20 years becoming the data leader in indoor cycling and now they're bringing that same obsession with precision to running. In this episode of Run Long Run Healthy, Thomas Watson and Brady Holmer sit down with Joe Justice and Mac Cassin of Wahoo Fitness to break down the KICKR RUN treadmill, a machine they rebuilt from the ground up instead of just copying what already exist...

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 mar...

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 enduran...

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 enduran...

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 r...

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...

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 Pi...

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 i...

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 (...

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...

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...

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 (...

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 bloatin...

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...

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...

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 coach...

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...

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...

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 effecti...

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://marathonhandbo...

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)...

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, explain...

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/...