Run Long Run Healthy

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

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 Intro02:00 What we know about the science of longevity05:34 How running could hurt your longevity (Coronary Artery Calcification)12:30 ‘Outrunning the grim reaper’ study of 4-minute milers20:11 Why VO2 Max is the most important trait for longevity24:00 How much can you train your Vo2 Max?28:24 Reliability of measuring VO2 Max31:48 Training protocols for increasing VO2 Max34:44 Training considerations for older runners36:52 Developing a mindset for longevity in running39:20 Going from goals to systems44:45 Setting goals that can improve longevity

Explore the intriguing concept of physiological resilience and its pivotal role in endurance running. Discover how this fourth element, alongside VO2 max, lactate threshold, and running economy, shapes performance. Learn from the feats of Eliud Kipchoge and understand how durability can be nurtured through training. Get insights on the impact of super shoes and race day techniques, including hydration and pacing strategies, to boost your running game and maintain performance under pressure.

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

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

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 ➡

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.