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. 1 G FA

    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
  2. Does Running Too Much Wreck Your Heart?

    20 FEB

    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
  3. 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
  4. 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

    1 h 8 min
  5. The Key To Running Success Is...Ergodicity.

    28/11/2025

    The Key To Running Success Is...Ergodicity.

    What is ergodicity and how can it help you plan for longevity in your running? That's the topic Thomas is exploring in today's episode, where he looks at how it can apply to single races, seasons, or your whole life - and why you should be more like Haruki Murakami and less like David Goggins00:00 Introducing ergodicity01:16 What is ergodicity?03:25 David Goggins - non-ergodic05:19 Haruki Murakami - ergodic06:58 My big fat ergodic podium win in Namibia08:20 Tortoise and Hare08:45 Why timeframe matters10:35 The price of a non-ergodic approach long-term11:30 How to apply ergodicity to your running - 4 tips

    13 min
  6. You're Fueling Less Than You Think During Marathons

    14/11/2025

    You're Fueling Less Than You Think During Marathons

    In this episode, Brady and Thomas discuss a new study that showed marathon runners were consistently consuming less carbohydrates during their race than they either planned or perceived; why this is happening, why it’s important for runners to be aware of this, and how to avoid it.The RLRH Substack post on this article:https://runlongrunhealthy.substack.com/p/why-marathoners-keep-missing-theirThe study:Under Consumed and Overestimated: Discrepancies in Race-Day Carbohydrate Intake Among Endurance Athleteshttps://onlinelibrary.wiley.com/doi/10.1002/ejsc.70055Run 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.handbook00:00 Intro'ing the topic01:20 The importance of carbs during the marathon03:51 the study, explained08:50 perceived vs actual carb intake12:18 How sleep and anxiety play a role15:48 GI issues a factor?17:30 How this study has influenced Brady's fuelling strategy

    26 min

  7. 07/11/2025

    The Consequences of Neglecting Strength Training For Runners

    Jason Fitzgerald is one of the best known and best regarded running coaches online. As the founder of Strength Running, he is an expert in strength training for runners, injury prevention, overcoming plateaus, and longevity. Today we have a pretty wide-ranging conversation about strength training and running, including why it’s so important for runners, how to get started, what the minimum effective dose looks like, Jason’s tips for injury prevention and overcoming performance plateaus, as well as sports science and what he’s learned in the past 10 years.  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 00:00 Why runners need strength training 06:30 Defining ‘strength training for runners’ weightlifting and bodyweight applications 11:00 how to incorporate strength work 14:46 how to start weightlifting, and gym anxiety 19:46 Training schedule structure 21:46 Strength training at home, equipment 26:05 The Minimum Effective Dose of Strength Training for Runners 29:46 Jason’s home strength training setup 32:26 Injury Prevention Protocols 37:35 How to deal with performance plateaus 43:46 What new research has influenced your running and coaching in the last 10 years? 50:50 Supershoes and shoe rotation 55:10 advice for aging runners 57:56 How Jason approaches running as a dad in his 40s 01:02:56 Looking towards our 60s, 70s, and beyond

    1 h 9 min
  8. The Consequences Of Delaying Carbs After Your Run

    17/10/2025

    The Consequences Of Delaying Carbs After Your Run

    The reference paper: Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses https://onlinelibrary.wiley.com/doi/10.1111/apha.14215 Acta Physiologica Sept 2024 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.com Subscribe 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 running 03:30 Carbs after running - why? 05:05 Carb deprivation - fasted/depleted workouts 06:40 The Study - testing the effects of delaying carbs post-run 10:00 The findings of delaying carbs by 3hrs 14:30 carbs led to more HIIT reps and lower RPE 16:14 Applying the findings to your running

    23 min
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Descrizione

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.

Informazioni

  • Creatore
    Run Long Run Healthy
  • Anni di attività
    2025 - 2026
  • Puntate
    23
  • Classificazione
    Contenuti adatti a tutti
  • Copyright
    © Run Long Run Healthy
  • Sito web del podcast
    Run Long Run Healthy

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