Run Long Run Healthy

Run Long Run Healthy
  • 4.9 (8)
  • Running
  • Updated Weekly

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. 2d ago

    The New Science of RUNNING ENDURANCE: Durability, Fatiguability, Repeatability, Resilience

    We do blood testing with RYTHM: Rythm is offering our listeners 15% off your first month and free shipping at https://RYTHM.HEALTH/RLRH Brought 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/ProBioRLRH Brady and Thomas break down the new viewpoint paper on endurance whose co-authors include Michael Joyner: https://journals.physiology.org/doi/pdf/10.1152/japplphysiol.00343.20250:00 Introduction – The 4 Components of Fatigue Resistance0:39 What Is Durability? (The Joiner Model Revisited)4:00 Sponsor: ProBio Nutrition5:12 How to Use These 4 Terms to Find Your Weaknesses5:57 #1: Durability – Holding Your Physiology Together at Constant Pace8:32 How to Train for Better Durability11:30 #2: Fatiguability – Performance Loss Under Variable Intensity14:38 Sponsor: RYTHM Health (At-Home Blood Testing)17:11 #3: Repeatability – Can You Hit the Same Splits Every Interval?18:36 How to Train for Better Repeatability22:37 #4: Resilience – Performing Under Unexpected Conditions23:55 Amby Burfoot's 1968 Boston Win: A Case Study in Resilience26:47 How to Train for Resilience (Steve Magnus's Secret Tactic)28:31 The Danger of Being Over-Optimized on Race Day29:52 Thomas & Brady's Own Strengths and Weaknesses35:45 Resilience: The Last Unmeasurable Variable in Endurance Sport37:04 Wrap-Up

    37 min

  2. Jun 12

    Ranking Carbmaxxing, Nomio, BPC-157, and more! The Latest Running Trends, Supplements, and Snake Oil

    We do blood testing with RYTHM: 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/ProBioRLRHLegit or Grift returns! Thomas and Brady rank the most popular running trends of 2026 in terms of their legitimacy (how much evidence there is to support their safe use) and grifty-ness (lack of evidence / some profiteering going on). 0:00 Intro – What is "Legit or Grift"? 3:48 #1: NOM (Broccoli Sprout Juice) – LEGIT7:51 #2: BPC-157 Peptides – GRIFT 10:03 Why isn't BPC-157 better researched? + The Cam Haynes controversy 16:56 #3: Carb Maxing – GRIFT 21:01 Should carb intake be measured by distance, not time?26:41 #4: Bicarb for Marathon Running – GRIFT 29:14 #5: Protein Maxing (for runners) – LEGIT 33:00 #6: Downhill Training – LEGIT 37:03 #7: Sauna & Passive Heat Training – LEGIT 40:05 #8: Exogenous Ketones (post-workout) – LEGIT 44:06 #9: Eight Hours of Sleep – GRIFT 55:22 The Enhanced Games: Total Grift 58:20 Outro

    59 min

  3. May 28

    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

  4. May 21

    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

  5. May 15

    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

  6. Apr 17

    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 13m

  7. Apr 10

    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

  8. Mar 20

    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
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Ratings & Reviews

4.9
out of 5
8 Ratings

About

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.

Information

  • Creator
    Run Long Run Healthy
  • Years Active
    2025 - 2026
  • Episodes
    32
  • Rating
    Clean
  • Copyright
    © Run Long Run Healthy
  • Show Website
    Run Long Run Healthy

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