The Progression Health Podcast

Most runners track HRV — but are they actually using it correctly?

In Episode 91 of the Progression Health Podcast, Marco joins us to break down Heart Rate Variability (HRV), recovery, endurance training, nutrition, sleep, wearables, and one of the biggest mistakes runners make when interpreting their data.

Rather than treating HRV as a simple “good” or “bad” score, we explore what the number actually means, why your personal baseline matters, and how factors such as training load, sleep, nutrition, alcohol, caffeine, stress, meditation, naps, and even sauna use can influence it.

Marco also shares how his background as a scientist and runner has shaped the way he experiments with his own training. We discuss low-carb and high-fat nutrition, metabolic flexibility, marathon training, recovery markers, and how to separate normal fatigue from signs that you may be doing too much.

We also tackle some of the most common HRV questions runners have:

• What exactly is Heart Rate Variability?

• Is a higher HRV always better?

• Should you worry if HRV suddenly drops?

• Can HRV tell you if you're overtraining?

• How long do you need to wear a fitness tracker before the data becomes useful?

• Should men and women interpret HRV differently?

• How does sleep affect HRV?

• What happens to HRV during hard marathon training?

• How do alcohol and coffee affect recovery?

• Should recreational runners even bother tracking HRV?

The biggest takeaway: don't obsess over a single number.

HRV becomes most useful when you look at your personal trends over time and combine the data with how you actually feel, perform, sleep, and recover.

If you use a Garmin, WHOOP, Oura Ring, Apple Watch, Polar, COROS, or another wearable to monitor recovery and training, this episode will help you better understand what your HRV data is actually telling you.

CHAPTERS

00:00 – Episode Preview

00:56 – Introduction

02:07 – Engineer, Coach or Scientist: Which Does Marco Resonate With?

02:44 – How a Scientist and Runner Monitors Health

03:35 – Rethinking the Standard Marathon Training Block

06:20 – The Most Surprising Lessons From Self-Experimentation

08:08 – Low-Carb, High-Fat: Were There Immediate Results?

09:55 – How to Measure Training Variables Objectively

10:32 – How to Experiment With Your Own Training

14:27 – What Is Metabolic Flexibility?

17:42 – Training vs. Nutrition: Which Matters More?

20:46 – What Is Heart Rate Variability (HRV)?

26:23 – The Biggest Misconceptions About HRV and Recovery

29:26 – Is a Rising HRV Range Always Good?

36:17 – Training Too Hard vs. Normal Fatigue

38:43 – How Sleep Affects HRV

45:36 – Nutrition, Meditation, Naps and HRV

49:26 – Benefits and Risks of Sauna

52:45 – How Long Should You Track HRV Before Trusting the Data?

54:53 – HRV Differences Between Men and Women

57:24 – Can HRV Detect Overtraining?

01:00:25 – HRV During the Hardest Weeks of Marathon Training

01:02:20 – Should You Worry About a 10–20% HRV Drop?

01:03:06 – Can HRV Be Too High?

01:04:12 – What If Your HRV Is Low on Race Morning?

01:06:01 – How One Glass of Wine Affects HRV

01:07:03 – How Coffee Affects HRV

01:07:37 – The One Metric Marco Uses to Track Recovery

01:08:27 – Normal Heart Rate Fluctuations Across a Week or Month

01:09:12 – The Biggest Myth About HRV

01:09:21 – Should Recreational Runners Track HRV?

01:10:48 – Marco's Upcoming Book

01:12:00 – Outro

If you enjoyed this episode, subscribe to the Progression Health Podcast for more conversations about endurance training, health, recovery, performance, nutrition, and sustainable progress.

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#HRV #Running #MarathonTraining #HeartRateVariability #EnduranceTraining #Recovery #ProgressionHealthPodcast

What drives someone to take on 1,500 kilometres of some of the most demanding coastline in the North Atlantic — alone in a sea kayak?

In Episode 91 of the Progression Health Podcast, Charlie Daly joins us to share the story behind his solo circumnavigation of Ireland and the much bigger journey surrounding it.

Charlie’s challenge didn’t happen in one perfect attempt. Injury forced him to abandon his original expedition, recover, and eventually return to finish what he started. His experience became a lesson not only in endurance, but in patience, adaptability, identity and knowing the difference between perseverance and unnecessarily pushing beyond your limits.

Throughout the conversation, Charlie also reflects on sobriety, solitude, finding purpose and what happens when you spend long periods alone with yourself.

We explore the psychological side of endurance and adventure: dealing with setbacks, uncertainty and isolation; deciding when to continue and when to stop; and finding meaning in goals that extend beyond personal achievement.

Charlie’s expedition also supported Parkinson’s research through the Michael J. Fox Foundation, giving the challenge a purpose larger than completing the distance itself.

• The story behind Charlie’s 1,500 KM solo journey around Ireland

• Preparing physically and mentally for an extreme endurance challenge

• What Charlie learned when injury ended his first attempt

• Returning to an unfinished goal

• The reality of spending long periods alone at sea

• Endurance, discomfort and decision-making under pressure

• Charlie’s experience with sobriety

• How adventure can reshape identity and purpose

• Knowing when perseverance becomes recklessness

• Finding meaning beyond achievement

• Turning a personal challenge into support for Parkinson’s research

Charlie Daly is a writer and adventurer based in Ireland. In 2025, he completed a solo circumnavigation of Ireland by sea kayak after an injury had brought his first attempt to an early end in 2023.

His approximately 1,500 KM journey took him around one of the most exposed and demanding coastlines in the North Atlantic and formed the basis of The Lap, where Charlie writes about adventure, the Irish coast and life in small boats.

The expedition also raised funds for Parkinson’s research through the Michael J. Fox Foundation.

Instagram:

https://www.instagram.com/progression_health/

If you enjoyed this conversation, follow the Progression Health Podcast on your preferred podcast app and share the episode with someone who might enjoy Charlie’s story.

In Episode 90 of the Progression Health Podcast, Ross is joined by Erin Ayala, a sport psychologist and certified mental performance consultant who specializes in working with female endurance athletes and athletes with complex health concerns.

Erin’s approach is centered on helping athletes train their minds as seriously as their bodies while developing a sustainable relationship with sport. Together, they explore the role of mental performance in endurance training, the pressures created by athletic identity, and why ambitious goals need to be supported by realistic expectations and consistent habits.

The conversation covers how athletes can transfer skills into life after competitive sport, use personal values to guide performance, and turn outcome goals into actionable process goals. Erin also discusses the importance of recovery, the limitations of focusing too heavily on sleep data, and why curiosity can be more useful than self-criticism when training or racing does not go to plan.

The episode concludes with practical strategies for race pacing and visualization, including how to mentally rehearse difficult moments rather than only imagining the finish line.

• How mental and physical training work together to support performance and long-term health.
• Why a strong athletic identity can be both a source of motivation and a vulnerability during setbacks.
• How to identify transferable skills, personal values, and meaningful goals beyond sport.
• The difference between outcome goals and process goals, and how to use both effectively.
• How to manage expectations without giving up on ambitious performance targets.
• Why patterns of sleep, recovery, and training matter more than a single difficult day.
• How to recognize negative self-talk and respond with curiosity rather than avoidance.
• How to plan for the urge to start a race too fast.
• How realistic visualization can prepare athletes for fatigue, setbacks, and challenging race moments.

00:54 – Introduction

02:31 – Physical vs. Mental Training: Are Both Equally Important?

03:33 – What Is Sports Psychology?

04:52 – How Do Athletes Experience Mental Health Differently From the General Population?

06:33 – Do Athletes Go Through the Same Highs & Lows as Everyone Else?

08:50 – Examples of People Who Found Success After Retirement

10:34 – Specific Tips for Transferring Skills

15:04 – How Self-Awareness & Personal Values Impact Performance

17:44 – Keeping the Scorecard Without Focusing on It, Why?

19:38 – Being Intentional: Focusing on the Process Instead of Jumping Ahead

22:13 – Managing Expectations & Training Mistakes

24:12 – Healthy Sleep Cycle & Its Importance

25:58 – Expectations vs. Reality

29:09 – Questions to Manage Pressure & Stay Curious

31:18 – Criticism, Isolation & Lowering Expectations

34:24 – Avoiding the Trap of Starting Too Fast

36:46 – Why Is Visualization Underutilized?

40:02 – Erin’s Social Media

41:01 – Outro

Enjoyed the episode? Follow the Progression Health Podcast on your preferred listening platform, leave a rating or review, and share it with someone who could benefit from the conversation.

Disclaimer: The information shared in this episode is educational and is not a substitute for personalized medical, psychological, or mental health advice.

Dr. Richard Blagrove, a physiology lecturer at Loughborough University and author of Strength and Conditioning for Endurance Running, breaks down the research behind why resistance training is essential for runners of all levels. From heavy lifting and plyometrics to periodization and injury prevention, he explains how building strength can improve running economy, boost performance, and reduce overuse injury risk. Whether you're a recreational jogger or a competitive racer, this conversation will change how you think about the role of the weight room in your training.

Med student and fitness influencer David Millar joins the podcast to share his journey from addiction to sobriety—and how ultra-marathon running became both a lifeline and a new challenge. A candid conversation about recovery, discipline, and finding balance after extremes.

If you have any health-related questions you want answered or for free daily health info follow me on IG -

Instagram- / progression_health

Interested in online coaching?

Email me; [email protected]

or DM me on FB, IG, or here!

Do you know the difference between a high HRV and a low Resting Heart Rate? More importantly, do you know how to change your training based on that data?

Today, Ross is joined by Peter Tierney, a veteran Sports Scientist and Performance Coach who has worked with elite organizations ranging from Leinster Rugby to Lululemon. Peter specializes in "connecting the dots"—taking complex physiological data and turning it into actionable coaching advice.

In this episode, you will learn:

• The Wearable Trap: Why obsessing over your Whoop or Garmin sleep score might be hurting your performance, and which metrics (like temperature and morning HRV) actually predict illness.
• The "SHIT" Framework: A simple 4-step checklist (Stiff, Heavy, Irritable, Tired) to decide if you should push hard or pull back on training.
• Marathon Science: Why your taper feels wrong (but is right), and the specific math for effective carb-loading (liquid vs. solid carbs).
• Recovery Myths: Why "feeling" recovered is often more accurate than your data, and how to use naps as a stress "circuit breaker."

Mentioned in this episode:

• Heart Rate Variability (HRV)
• The "SHIT" Recovery Framework
• Carbohydrate Loading strategies (6-10g per kg)
• Supplements: Creatine Monohydrate, Omega 3s, Beetroot shots (Nitrates)

Quote of the episode:

"A recovery strategy if you feel tired shouldn't be the same as if you feel stiff or heavy. That doesn't make physiological sense." — Peter Tierney

If you enjoyed this episode, please leave us a review and share it with a running buddy!

In this episode, Ross Dempsey talks with Philip Batterson about the science behind elite endurance in half marathon and marathon success. Philip shares insights into the physiology, psychology, and training strategies that allow athletes to push the limits of human performance.

From oxygen uptake and VO₂ max, to fueling strategies, mindset, and the role of AI in modern training, this conversation blends science with practical advice for runners at every level. Whether you’re preparing for your first half marathon or chasing a personal best in the full marathon, this episode will help you understand what truly drives elite endurance.

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Subscribe to the Progression Health Podcast for weekly conversations about fitness, mindset, and endurance training.

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If you have any health-related questions you want answered or for free daily health info follow me on IG -

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Email me; [email protected]

or DM me on FB, IG, or here!

If you enjoyed this episode, please like, share, and subscribe 🙌

Leave a comment with your biggest takeaway – we’d love to hear from you!

Chapters

00:06 Intro & Guest Background

03:36 Defining Elite Endurance

09:02 Physiology of Endurance Running

09:13 Training Adaptations & Performance

13:10 Nutrition & Fueling Strategies

16:08 Recovery & Injury Prevention

20:21 Psychological Aspects & Mindset

20:43 Technology, Data & AI in Training

27:17 Lessons from Elite Athletes

52:01 Practical Advice for Runners

53:01 Closing Thoughts & Final Message

#ProgressionHealthPodcast #RossDempsey #PhilipBatterson

#RunningScience #EnduranceRunning #MarathonTraining

#HalfMarathon #VO2Max #RunningTips #MarathonSuccess

#InjuryPrevention #RecoveryForRunners #RunningMindset

In this episode, Ross Dempsey sits down with Chris Edell, a San Francisco–based endurance runner who has completed the World Marathon Challenge (7 marathons on 7 continents). Chris shares his journey from a ski-obsessed teenager to an accomplished long-distance runner, and how running has shaped his mindset, resilience, and family life.

We cover everything from the mental battle with the inner voice, training strategies, and using AI to plan workouts, to balancing family responsibilities while chasing extreme endurance goals. Whether you’re a new runner preparing for your first 5K or someone curious about ultra-endurance events, this episode is packed with lessons you can apply right away.

🎧 Listen to More Episodes

Subscribe to the Progression Health Podcast for weekly conversations about fitness, mindset, and endurance training.

👉 Apple Podcasts: https://podcasts.apple.com/us/podcast/the-progression-health-podcast/id1516130578

Interested in online coaching?

Email me; [email protected]

✅ **Follow Us on Instagram:** https://www.instagram.com/progression_health/

Chapters

00:00 Intro & Guest Background

00:57 Early Running & Skiing Roots

02:00 Mental Benefits & The Inner Voice

08:32 Restarting & First Marathon Goal

09:15 Overcoming Doubt & Early Pain

09:51 Training Pillars + Using AI Plans

25:33 Sickness Rule: Above-the-Neck vs Below-the-Neck

26:16 Strength Training, Load & Injuries

39:17 World Marathon Challenge: 7 Marathons • 7 Days • 7 Continents

41:51 Back-to-Back 20-Milers & 100-Mile Weeks

42:46 Family, Time Management & Efficiency

44:16 Peace of Mind, Stoicism & Closing Advice

#ProgressionHealthPodcast #RossDempsey #ChrisEdell #WorldMarathonChallenge

#MarathonTraining #RunningMotivation #EnduranceRunning #FirstMarathon

#UltraRunning #RunningPodcast #MentalToughness #Stoicism #FitnessPodcast

#MarathonTips #RunningLife

In this episode of the **Professional Podcast**, we sit down with **Darioush Edabat **, a fitness coach and experienced runner, to discuss his journey into running, overcoming injuries, training for marathons, and staying motivated. Whether you're just starting or training for your next race, this conversation is packed with valuable **running tips** and **training strategies** to help you improve your endurance and enjoy running more!

📢 **Subscribe for More Inspiring Stories & Fitness Tips!**

Interested in online coaching?

Email me; [email protected]

✅ **Follow Us on Instagram:** https://www.instagram.com/progression_health/

✅ **Listen on Apple Podcasts:**

https://podcasts.apple.com/us/podcast/the-progression-health-podcast/id1516130578

💬 **What’s your biggest struggle with running?** Drop a comment below!

👍 If you found this helpful, don’t forget to **LIKE** & **SHARE** this video with fellow runners!

**Timestamps**

00:07 - Guest introduction

00:25 - How Darius started running

00:49 - First long run experience

01:14 - Chasing the runner’s high

02:01 - Why he kept running

02:37 - Running with great views

03:25 - Exploring new places

04:07 - Favorite running routes

05:00 - Overcoming running challenges

06:36 - Running injuries and setbacks

07:34 - Finishing a tough race

08:27 - Setting realistic goals

09:40 - Training for longer distances

11:38 - Importance of a running plan

12:23 - Benefits of a running group

13:38 - Why running is special

15:53 - Lessons learned from running

16:47 - Race strategy and nutrition

18:07 - Hydration tips for runners

19:48 - Preventing burnout in running

22:39 - Staying consistent in training

23:58 - Handling failure in running

27:46 - Running and mental toughness

29:40 - Strength training for runners

32:22 - About Progression Run Club

33:46 - Upcoming events and races

35:21 - Making running more enjoyable

37:21 - Final motivation for runners

#RunningTips #MarathonTraining #RunningMotivation #FitnessJourney #RunningCommunity

Join us on the Progression Health Podcast as we talk with Paddy O’Leary, professional trail runner, scientist, and community builder based in San Francisco. Paddy shares his journey from playing lacrosse in Ireland to becoming a sponsored trail runner with The North Face.

In this episode, Paddy discusses how he transitioned into trail running, the importance of community in running, and how group runs can make running more inclusive. He also shares hydration and nutrition strategies for endurance races, insights on strength training for runners, and his experiences with sponsorships from @thenorthface_trail and @hydrapak.

If you have any health-related questions you want answered or for free daily health info

📢 Follow Progression Health Podcast:

🎧 Subscribe: https://www.youtube.com/@progressionhealth

📸 Instagram: https://www.instagram.com/progression_health/

Interested in online coaching?

Email ; [email protected]

Timestamps

00:13 Introduction

00:32 Transition from lacrosse to running

01:06 Getting into trail running

02:17 Athletic background before running

03:00 Different sports backgrounds in running

04:46 What is the November Project?

05:56 Growth of running communities

07:11 Solo vs group running

08:58 Making group runs inclusive

10:14 Why trail running?

12:49 Running as an exploration tool

17:21 North Face and running

19:37 North Face trail running shoes

20:36 Sponsored by @hydrapak

22:31 Hydration tips for runners

24:48 Learning proper race nutrition

27:46 What trail running offers

30:36 Filming and storytelling in running

34:08 The Historic Dipsy race

37:32 How to enter the Dipsy

38:28 Strength training for runners

42:23 Final thoughts on community

#TrailRunning #RunningCommunity #TheNorthFace #PaddyOLeary #HydrationTips #MarathonTraining #DipsyRace #RunningTips #UltraRunning #StrengthTraining #TrailRunner #RunningMotivation #HydraPak #RunSanFrancisco #RunningPodcast #progressionhealthpodcast