Run Long Run Healthy

By Run Long Run Healthy

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 thei... more

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FAQs about Run Long Run Healthy:

How many episodes does Run Long Run Healthy have?

The podcast currently has 16 episodes available.

Run Long Run Healthy episodes:

October 17, 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
...more
24min
October 10, 2025 Mailbag Q&A: Creatine, Dealing With Colds, Supershoes, & Aging Athletes
Brady Holmer and Thomas Watson answer your questions.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.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 00:30 Static bike for marathon training advice05:05 Practical nutrition tips for pre and post run08:20 Dealing with colds and running14:03 First supershoes?19:34 Supershoe response for lighter runner24:46 Creatine long-term effects and protein advice30:50 lack of studies on aging female athletes?35:53 running / elliptical workout distribution38:52 Total knee replacement for serial marathon runner40:45 Diminishing returns from repeating workouts?
...more
49min
October 03, 2025 The new 10% rule: the #1 predictor of running injury risk
The study:
How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study
https://bjsm.bmj.com/content/59/17/1203

Brady’s newsletter breaking it down…
https://runlongrunhealthy.substack.com/p/run-long-run-healthy-how-much-running

00:00 Intro - The “How Much Running Is Too Much Study?”
01:15 Critiquing the classic 10% rule of running
02:21 The New Study, explained
03:30 Single Session Spike method
04:13 The Findings
04:51 The “single session paradigm”
05:07 Time to ditch the classic 10% rule?
05:58 Why the data doesn’t support the classic 10% rule
07:14 Our takeaways from the new study
...more
9min
September 22, 2025 Less Running = Faster Marathons, per new Boston Marathon Study
Today’s notes and references:
The paper: Training Volume and Training Frequency Changes Associated with Boston Marathon Race Performance
link:
https://link.springer.com/article/10.1007/s40279-025-02304-4?cjdata=MXxZfDB8WXww
Other research by the same team:
Gastrointestinal cell injury and perceived symptoms after running the Boston Marathon
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1268306/full
Exertional Heat Stroke at the Boston Marathon: Demographics and the Environment
https://journals.lww.com/acsm-msse/fulltext/2021/09000/exertional_heat_stroke_at_the_boston_marathon_.3.aspx
The larger study I mention, of 151,000 runners, published Dec 2024:The training intensity distribution of marathon runners across performance levels
https://researchprofiles.herts.ac.uk/en/publications/the-training-intensity-distribution-of-marathon-runners-across-pe
Our video breaking down the previous study:
https://www.youtube.com/watch?v=39QVsDoCK8s
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 Introducing the study
01:16 Describing the complimentary study
02:21 The hypothesis - base building phase more important?
03:22 Methodology and survey details
05:31 Findings - macrocycle
06:28 Findings - mesocyclone
07:20 The big learning - less runs in mesocycle = faster marathon
08:09 Our 3 takeaways
...more
12min
September 12, 2025 The Science of Running Negative Splits
Brady and Thomas break down a recent mini-review paper on negative splits and discuss the training, strategies, and their experiences in negative splits and pacing a marathon.References:The physiology and psychology of negative splits: insights into optimal marathon pacing strategies, find the paper here:→https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1639816/fullValencia marathon study:Influence of Sex, Athletic Category and Athletic Level on Marathon Pacing Strategy: An Analysis of the Trinidad Alfonso EDP Valencia Marathon From 2014 to 2023→ https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12329Run 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 00:00 Negative splits introduction01:18 Examples of elites running negative splits03:32 Benefits of running negative splits06:30 3 physiological advantages of NS…06:31 1. Glycogen management12:55 2. Thermoregulation16:50 3. Cardiovascular stability18:17 Managing a negative split20:38 Training sessions for a negative split25:56 Psychological techniques for training to negative split28:51 How to execute negative splits37:25 How to negative split a 3-hr marathon39:55 Further contributing factors42:50 Building your pace strategy
...more
47min
July 03, 2025 Amby Burfoot on 60 Years of Marathon Running
Amby Burfoot has been running marathons since 1965, won the Boston Marathon in 1968 in 2:22:17, set his PR at in Fukuoka on the same year with 2:14:28, and continues to run marathons today - including the 2025 Boston marathon. He has then had a long and storied career in running journalism, started the Run Long Run Healthy newsletter (which spawned this show), and is editor-at-large at Marathon Handbook.Here, Brady learns more about what marathon training, running , and culture looked like in 1960s.

Amby Burfoot has been running marathons since 1965, won the Boston Marathon in 1968 in 2:22:17, set his PR at in Fukuoka on the same year with 2:14:28, and continues to run marathons today - including the 2025 Boston marathon. He has then had a long and storied career in running journalism, started the Run Long Run Healthy newsletter (which spawned this show), and is editor-at-large at Marathon Handbook.Here, Brady learns more about what marathon training, running , and culture looked like in 1960s.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 ➡ / marathon.handbook 00:00 Introducing Amby and origin of RLRH02:21 60 years of marathon running03:58 Running culture then vs now09:05 Amby’s memorable Boston years15:00 Boston Start times, then vs now18:56 Hydration practices, then vs now20:40 “dont drink anything during a race”24:40 Running shoes, then vs now30:00 Amby on super shoes36:00 factors that have improved marathon times37:48 psychological factor of major time barriers40:00 pacing and timing tech, then vs now51:26 intuitive, device-less training54:50 Avoiding overtraining58:25 nutrition and fuelling, then vs now01:02:08 Carb loading, then vs now01:08:35 Evolution of energy gels01:11:29 The Gatorade experiments and dehydration01:22:10 What do runners take for granted today?01:26:00 Strategies Amby has implemented now vs then
...more
1h 32min
June 27, 2025 How To Use Rate Of Perceived Exertion To Pace Your Running
Rating of Perceived Exertion is a subjective measure of your effort during activity. And it's one of the most powerful and useful tools a runner can use to control their pace. 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 ➡ / marathon.handbook 00:00 Why is RPE so useful?01:52 RPE is more accurate predictor of effort than other metrics05:10 How we use RPE07:40 RPE accounts for all variables10:35 RPE vs Heart Rate12:39 Focus on process not the outcome13:22 How to log RPE on Strava15:39 The 6-20 Borg RPE Scale (original)21:23 The 1-10 RPE Scale (modified Borg)21:57 1/10 RPE22:18 2/10 RPE22:38 3/10 RPE23:43 4/10 RPE24:24 5/10 RPE25:20 6/10 RPE25:51 7/10 RPE26:25 8/10 RPE27:07 9/10 RPE27:20 10/10 RPE27:59 Clarifying that RPE isn't pegged to pace28:55 RPE scales with less points33:10 Hacks to lower your RPE40:00 Long-term RPE reduction techniques42:19 Higher Grit = Lower RPE?46:40 How to begin to implement RPE in your run training49:52 Our Breaking4 Predictions
...more
54min
June 20, 2025 How Post-Run Heat Exposure Can Mimic High Altitude Training
In today's episode, Thomas and Brady discuss altitude training, heat training, cross-adaptation...and how hot baths and saunas AFTER your run can mimic the benefits of altitude training.The paper:Heat to hypoxia cross-adaptation: Effects of 6-week post-exercise hot-water immersion on exercise performance in acute hypoxiaLink to paper:https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092726Run 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.handbook00:00 Introducing post-exercise hot water immersion 01:50 Altitude training, how it works and practicalities10:20 Heat training14:34 The study - hot water immersion post exercise23:20 hot water immersion post-exercise or at other times24:18 Will hot baths slow recovery?28:00 how Brady uses a sauna for post-exercise heat exposure31:30 Sauna vs hot baths - afterglow32:30 Infrared sauna blankets?35:18 How heat and humidity outdoors can help
...more
43min
June 12, 2025 Ranking Running Metrics: Optimize, Track, or Ignore?
In today’s episode, Brady and Thomas walk through 30 of the most popular running metrics - whether it's weekly volume, cadence, HRV, or VO2 Max - discuss the merit of each one and attempt to sort them into three buckets: Optimize, Track, or Ignore! We also discuss the deluge of metrics in recent years, how to separate signal from noise, why some of the best metrics can't be measured by a wearable - and we both pick a if-you-could-choose-only-one metric...
00:00 Introducing The Running Metrics Episode
02:55 Pre-wearables running metrics
05:00 Brady’s current devices
06:26 WE BEGIN: Optimize, Track, or Ignore?
07:00 Weekly Mileage / Volume
07:50 Long Run distance
08:44 Cadence
11:30 Stride Length
12:21 Ground Contact Time
13:16 Vertical Oscillation
14:40 Running Power (watts)
16:31 Heart Rate
17:20 HRV
20:45 Rate of Perceived Exertion / Fatigue
27:49 Motivation
29:20 VO2 Max
33:05 1-Mile Time
35:35 Run Streaks
38:52 Stress Scores
39:43 Sleep Duration
40:44 Sleep Quality
42:50 Resting Heart Rate
43:38 Respiratory Rate
47:22 Blood Glucose
48:02 Hydration status
48:39 Body Weight
50:15 Body Composition
51:17 BMI
51:49 Stress Loads / Mood
53:02 Menstrual Cycle Tracking
55:16 Blood Biomarkers (Iron, Vit D)
56:41 Core Stability Tests
58:07 Hand Grip Strength
5949: GAME ENDS:
59:50 The limits of metrics from tech
1:02:51 Brady’s recommended dashboard of running metrics
1:05:11 Nocebos vs Placebos
1:08:52 Do wearables reduce the purpose of running?
1:15:20 Brady’s Top Metric Pick
1:16:55 Thomas’ Top Metric Pick
...more
1h 18min
June 06, 2025 The Science of Post-Run Nutrition: Explaining the 4Rs Framework
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/2075-1729/15/6/867

The 4Rs app:
https://dbss.shinyapps.io/4RsApp/

00:00 4Rs Framework Intro
03:30 Allostatis explained
06:00 THE 4Rs FRAMEWORK
06:06 1st R - Rehydration
11:10 2nd R - Refuel
17:44 3rd R - Repair
21:58 4th R - Recovery
25:43 - Applying The 4Rs - Brady's Practices
29:50 - Thomas' Messy Approach
34:44 - Applying the toolkit to busy lives
37:27 The 4Rs app
39:01 Why The 4R framework is so useful
...more
42min

FAQs about Run Long Run Healthy:

How many episodes does Run Long Run Healthy have?

The podcast currently has 16 episodes available.