Run Long Run Healthy

Run Long Run Healthy
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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.

  1. HÁ 6 DIAS

    What Runners Can Learn From Viktor Frankl

    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 (Jeffing): www.runninganthropologist.com BUY NOW: Mini Handbook of Running Therapy https://amzn.to/4tOyLKe 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 Introducing Mark-Lane Holbert, Running Anthropologist 04:00 What Runners Can Learn From Viktor Frankl 08:20 Finding Meaning Through Running - And Setting Purpose Metrics 13:06 ProBio Nutrition - 40% off 14:20 What can’t be measured - running metrics, journalling 18:18 Masloe’s Hierarchy of Needs and Running 24:20 Joseph Campbell, Hero’s Journey, and Running 30:00 Intrinsic vs Extrinsic motivation 34:30 Advice for runners chasing a time goal 38:15 The emptiness after achieving a running goal; “Now What” problem 44:00 Running burnout, diagnosed and how to respond 49:20 Running therapy explained 53:48 Shoulder-to-shoulder therapy 56:50 Recovery Camino 01:02:05 Remembering Jeff Galloway

    1h 13min

  2. 10 DE ABR.

    Norwegian Method Masterclass: Double Threshold, Golden Zone, EYNTK!

    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 00:00 Introducing Marius Bakken 03:14 Testing established approaches through curiosity. 07:25 The question that birthed the Norwegian Method 08:40 Kenyan runners finding the pace 10:20 The Golden Zone for threshold 12:30 How to find your golden zone pace for threshold 17:40 Specificity of training 19:50 Muscle tone - a core part of the method 21:30 What heavy legs are telling you 24:10 Two Horses Analogy 26:00 Double Threshold - The Origin 27:40 Why double threshold is so effective 29:30 45/15 intervals 31:00 Norwegian Singles Method 33:55 Double Threshold for recreational runners? 37:20 The cost of going too hard on easy days 40:05 The (controversial) 100-day marathon training plan 43:21 The biggest mistakes recreational runners make 47:27 Marius on super shoes / super trainers 51:40 Changes in the last 5-10 years 53:45 The future of the Norweigan Method

    57 min

  3. 20 DE MAR.

    Antioxidants for Runners: Helpful or Harmful?

    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 of antioxidants 05:05 Where we get antioxidants from 06:50 Hard training and antioxidant needs 08:55 Hormesis effect, risk of ‘blunting’ adaptation  12:47 AD ProBio Nutrition 15:00 Introducing the ISSN Supplement List 17:44 High Evidence (Creatine, Beetroot, Tart Cherry) 23:10 Moderate Evidence (Omega-3, Astaxanthin, Blackcurrant) 27:20 Lower Evidence (Ashwagandha, Glutathione, Green Tea, Pomegranate) 35:00 Weak-Low Evidence (Urolithin-A, Sulforaphane, Curcumin) 38:42 Takeaways - When Runners Should Take Antioxidant Supplements 39:00 Post-marathon antioxidants 40:41 Multi-day hard exercise antioxidants Brady’s article on the discussion: https://runlongrunhealthy.substack.com/p/should-runners-take-antioxidant-supplements 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 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

    47 min
  4. The Hidden Role The Brain Plays In Running and Recovery (New Research)

    6 DE MAR.

    The Hidden Role The Brain Plays In Running and Recovery (New Research)

    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 (ad) 14:29 Does this work in humans? And neurodoping 16:05 Takeaways for runners: allow a window for recovery 20:18 Can we hack the brain?  Brady’s article on the discussion: How Exercise Hardwires the Brain for Endurance https://www.physiologicallyspeaking.com/p/physiology-friday-306-how-exercise The study: Exercise-induced activation of ventromedial hypothalamic steroidogenic factor-1 neurons mediates improvements in endurance https://pubmed.ncbi.nlm.nih.gov/41687612/ 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 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

    24 min

  5. 27 DE FEV.

    Why Runners Get Stomach Problems (And How to Fix It): Dr Marc Bubbs

    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 bloating or trying to push your carb intake past 60g/hour, this episode has you covered. 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 📚 Dr. Bubbs' books: Peak and Peak 40  🌐 drbubbs.com | probionutrition.com  📱 Follow Dr. Bubbs on Instagram & YouTube: @drbubbs 0:00 Introduction & Dr. Mark Bubbs' Background  1:07 Crossover Between Elite Athletes & General Population  2:04 Gut Health as a Buzzword — What Does It Actually Mean?  2:47 The 4 Pillars of Good Gut Health (King's College Framework)  5:47 Three Gut Health Scenarios: Poor → Good → Great  6:19 Scenario 1: Red & Yellow Flags — When to See a Doctor  9:14 The Difficulty of Identifying Problem Foods  9:54 Exercise-Related vs. Everyday GI Symptoms  11:42 Why You Should Start With Breakfast  12:07 The 3-4 Hour Detective Method  13:59 Can GI Symptoms Actually Be Resolved?  15:02 Eating Out vs. Cooking at Home 16:09 Are Food Sensitivity Tests Worth Your Money?  18:37 Scenario 2: When Running Triggers GI Distress  19:48 How Getting Fitter Improves Gut Diversity  20:57 GI Symptom Rates: Ultras, Ironman, Team Sports & Running  22:50 Finding Your Carb Intake Inflection Point  24:17 Gut Training: Titrating Up From 60g/hr  25:36 Is Pushing Above 80g/hr Worth the Risk?  26:00 Fueling Advice for Slower Marathon Runners  26:56 — AD BREAK —  28:08 Best Ways to Train Your Gut  29:06 Race Day Anxiety & the Gut-Brain Connection  31:20 Building Gut Health Over Months of Training  31:41 The 30 Food Diversity Challenge  33:08 Does Getting Fitter Reduce GI Symptoms? (The Bell Curve)  35:12 Probiotics for Colds, Travel & Performance  36:30 Race Week & Race Morning: What to Do and Avoid  38:47 Pro Tip: Caffeinated Gum Before the Start Line  39:06 The Golden Rule — Don't Try Anything New on Race Day  39:30 Carb Mouth Rinsing: The Placebo That Works  40:00 Scenario 3: Optimizing Gut Health for Performance  41:08 Prebiotics Explained — Seeds for Your Gut Garden  43:47 Best Whole Foods for Gut Health (By Category)  46:28 The Truth About Processed Food & Your Gut  47:47 Knowledge vs. Execution: The Real Friction Point  49:00 ProBio ProBlend: Why Dr. Bubbs Created It  53:00 Where to Find Dr. Bubbs, His Books & ProBio

    56 min
  6. Does Running Too Much Wreck Your Heart?

    20 DE FEV.

    Does Running Too Much Wreck Your Heart?

    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 do to your heart? 03:53 The physical changes in your heart 06:10 Calcium 07:50 How much running causes these changes?09:11 Stress and the heart 11:11 “Show me the bodies” - mortality risk? 15:28 “wear and tear” - valid? 18:18 - signs and symptoms of heart issues 23:20 Men and women, the differences 24:50 Study - masters athletes training vs heart episodes 32:45 Has Brady changed his training based on potential future heart issues? The study referenced:The timing and relationship of ventricular arrhythmia with exercise patterns in veteran male endurance athletes https://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwag021/8417747 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 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

    42 min
  7. The power - and limits - of HRV data (Heart Rate Variability), with Marco Altini

    19/12/2025

    The power - and limits - of HRV data (Heart Rate Variability), with Marco Altini

    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 3 things I learned 01:54 What does HRV measure 05:50 RHR vs HRV 07:50 Why everyone's HRV is different 09:45 What runners can use HRV for 11:10 Other ways to increase HRV 12:50 How to reliably measure HRV 15:18 Sleeping vs awake HRV 18:25 Best devices for measuring HRV 20:00 limits of HRV reporting 23:38 Future / tech limits of HRV interpretation 25:12 Winter lowers HRV 29:12 how Marco uses HRV in his run training 32:36 Marathon / ultramarathon recovery using HRV

    35 min
  8. The Future of Endurance and AI's role in coaching with Dirk Friel

    11/12/2025

    The Future of Endurance and AI's role in coaching with Dirk Friel

    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 coaching42:00 Coaches using AI48:00 Emerging trends in endurance57:20 TP integrating sleep and nutrition 1:03:25 TP upcoming community and virtual featuresRun 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

    1h 8min
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Sobre

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.

Informações

  • Criado por
    Run Long Run Healthy
  • Anos de atividade
    2025 - 2026
  • Episódios
    27
  • Classificação
    Livre
  • Copyright
    © Run Long Run Healthy
  • Site do podcast
    Run Long Run Healthy

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