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. 28 may

    The Real Reason Your VO2 Max Isn't Improving

    Brady and Thomas discuss VO2 Max; why runners should be interested in training it, and how the best ways to improve it areWe do blood testing with RYTH: Rythm is offering our listeners 15% off your first month and free shipping at https://RYTHM.HEALTH/RLRHBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (and an additional 10% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Understanding VO2Max and Its Importance02:23 Genetics vs. Training: The VO2Max Debate05:51 Measuring VO2Max: Field Tests Explained11:46 Effective Training Methods to Improve VO2Max23:41 The Reality of Building and Losing VO2Max29:33 Additional Strategies for Enhancing VO2Max

    37 min

  2. 21 may

    Why A Higher VO2 Max Won't Make You Faster

    We do blood testing with RYTH: Rythm is offering our listeners 15% off your first month and free shipping at https://RythmHealth.com/RLRHBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (and an additional 10% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Why The Biggest VO2 Max Doesn’t Win The Race03:44 The Pillars of Endurance Performance09:32 Performance VO2 vs. VO2 Max14:58 Physical Limits of VO2 Max17:24 Key Metrics for Runners' Health and Performance

    23 min

  3. 15 may

    VO2 Max for Runners: What It Is, How to Measure It, EYKTK!

    Brady and Thomas discuss VO2 Max - what it is, why it's important for runners, and why it's seen as a marker for longevity: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/ProBioRLRH00:00 Intro / Our VO2 Max readings01:20 What Is VO2 Max03:40 How Much of VO2 Max is genetic vs trained?07:30 Sub 2-hr marathon vo2 Max09:45 VO2 Max and aging16:20 Evaluating the different ways to measure VO2 Max22:54 VO2 Max as a Longevity Marker30:05 VO2 Max vs other metrics for longevity

    36 min

  4. 17 abr

    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

    1 h 13 min

  5. 10 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

  6. 20 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
  7. The Hidden Role The Brain Plays In Running and Recovery (New Research)

    6 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

  8. 27 feb

    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
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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.

Información

  • Creador
    Run Long Run Healthy
  • Años de actividad
    2025 - 2026
  • Episodios
    30
  • Clasificación
    Apto
  • Copyright
    © Run Long Run Healthy
  • Mostrar sitio web
    Run Long Run Healthy

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