Run Long Run Healthy
Run Long Run Healthy
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.
Episodes
Mentioned books
May 27, 2025 • 40min
The ZONE 2 Conversation: Brady Holmer on Zone 2 for runners
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.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.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
May 27, 2025 • 36min
Creatine for runners, explained: Why you should be taking it
Discover the fascinating world of creatine for runners! Learn how this natural compound can enhance energy availability and muscle support, debunking myths about weight gain. Uncover the benefits for recovery and combating mental fatigue. Explore optimal dosages and the best times to take creatine, along with dietary sources for vegans and vegetarians. The podcast also addresses common side effects while emphasizing safety and effectiveness, showing why creatine is gaining traction in the endurance running community.
May 27, 2025 • 54min
Brady's 2:24 Boston Marathon Recap
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.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 ➡
May 27, 2025 • 1h 1min
44 Ways To Improve Your Running, Ranked: "Legit or Grift"
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 Intro01:22 Social Media Running Advice Credibility Issues06:50 How to tell if online info is legit09:26 ‘Legit or Grift’ intro10:51 ROUND 1 - ACUTE PERFORMANCE ENHANCERS10:55 Beetroot Juice11:31 Carb Rinsing12:14 Electrolyte Drinks13:30 Ice Vests14:07 Breathing Strips15:30 Caffeine (coffee, gels, gum)16:17 Compression Gear for performance16:56 Graphite Headbands18:20 ROUND 2 - RUN TRAINING18:22 Zone 218:50 Zone 319:33 Weightlifting for all runners20:36 Double Threshold21:10 Running Form Analysis22:06 Barefoot / Minimalist Running23:27 Continuous Glucose Monitors24:35 Cadence of 18025:43 The 10% Rule27:22 Altitude Masks28:24 Heat Training29:01 AI Coaching Apps30:48 Warming Up with Ankle Weights31:51 Weighted Vests32:56 ROUND 3 - RECOVERY TOOLS33:04 Whey Protein33:38 Ice Baths34:24 Tart Cherry Juice34:49 Compression Gear35:27 Massage Guns35:52 Foam Rollers36:08 Saunas37:47 Cryotherapy38:29 Sleep Trackers41:20 ROUND 4 - NUTRITION AND SUPPLEMENTS41:28 Low Carb Hight Fat for endurance42:25 Ultra High Carb For Performance44:19 Training fasted45:09 Creatine45:55 Collagen47:06 Exogenous Ketones (For Endurance, then Recovery)50:59 ROUND 5 - GENERAL LIFESTYLE, BIOHACKING, HABITS51:10 Mouth Taping at night51:35 Wim Hof Breathing51:59 Red Light Therapy52:20 Cooling Mattresses53:33 Blue Light Blocking Glasses54:21 Ashwaganda55:12 CBD Oil56:30 Rounding up Legit or Grift
