Run Long Run Healthy

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/fullVale...

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 Ha...

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 wee...

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/EP092726...

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 w...

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...

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 longevi...

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...

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 ➡ App...

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 12:1...

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 R...

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...