Run Long Run Healthy

The reference paper: Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responseshttps://onlinelibrary.wiley.com/doi/10.1111/apha.14215Acta Physiologica Sept 2024Submit 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 0:00 The role of carbs in running03:30 Carbs after running - why?05:05 Carb deprivation - fasted/depleted workouts06:40 The Study - testing the effects of delaying carbs post-run10:00 The findings of delaying carbs by 3hrs14:30 carbs led to more HIIT reps and lower RPE16:14 Applying the findings to your running

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 study:How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study https://bjsm.bmj.com/content/59/17/1203Brady’s newsletter breaking it down…https://runlongrunhealthy.substack.com/p/run-long-run-healthy-how-much-running00:00 Intro - The “How Much Running Is Too Much Study?”01:15 Critiquing the classic 10% rule of running02:21 The New Study, explained03:30 Single Session Spike method04:13 The Findings04:51 The “single session paradigm”05:07 Time to ditch the classic 10% rule?05:58 Why the data doesn’t support the classic 10% rule07:14 Our takeaways from the new study

Discover surprising insights from a recent study on marathon training that suggests fewer runs can lead to faster marathon times. The discussion includes the benefits of a structured training cycle, revealing how an eight-month base phase can predict performance. It also highlights the role of quality runs and cross-training, particularly in the lead-up to race day. With practical takeaways for runners, the episode emphasizes sustained mileage while encouraging a strategic taper. Dive into the paradox of training frequency and marathon success!

Discover the fascinating strategy of negative splits in marathon running, where the second half is tackled faster than the first. Explore the physiological benefits like glycogen management, thermoregulation, and cardiovascular stability that contribute to success. Learn practical pacing tactics and training sessions to master this approach. Delve into the psychological aspects of pacing, including how starting conservatively can lead to a stronger finish. It's a deep dive into optimizing performance while ensuring endurance!

Amby Burfoot, a legendary marathon runner and 1968 Boston Marathon champion, shares his remarkable journey through six decades of running. He discusses the transformation of marathon culture from the 1960s to today, emphasizing community and camaraderie. Amby also delves into the evolution of hydration practices, running shoe technology, and nutrition, reflecting on how each has enhanced performance. He opens up about overtraining and the importance of recovery, making it clear that passion and adaptation remain key to long-distance running.

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

The hosts dive into the concept of heat training as a fascinating alternative to altitude training. They discuss how immersing in hot water post-run can enhance respiratory efficiency and performance. Discover the benefits of saunas versus hot baths and their impacts on recovery. The conversation also includes strategies for building endurance in hot and humid conditions. With practical tips on managing training amidst high temperatures, this discussion offers runners innovative ways to improve their performance.

Brady and Thomas dive into 30 popular running metrics, categorizing them as Optimize, Track, or Ignore. They discuss the importance of weekly mileage, cadence, and heart rate, emphasizing a balanced approach to data. The role of perceived exertion is highlighted as crucial for assessing workout intensity. They also explore the significance of blood biomarkers for overall health. Additionally, the impact of wearable technology on perceptions of performance is examined, urging runners to balance data with their personal motivations.

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/2075-1729/15/6/867The 4Rs app:https://dbss.shinyapps.io/4RsApp/00:00 4Rs Framework Intro03:30 Allostatis explained06:00 THE 4Rs FRAMEWORK06:06 1st R - Rehydration11:10 2nd R - Refuel17:44 3rd R - Repair21:58 4th R - Recovery25:43 - Applying The 4Rs - Brady's Practices29:50 - Thomas' Messy Approach34:44 - Applying the toolkit to busy lives37:27 The 4Rs app39:01 Why The 4R framework is so useful