Episodes

1d ago

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

Dec 11

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

Nov 28

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

Nov 14

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

Nov 7

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

Oct 17

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

Oct 10

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?

Oct 3

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

Sep 22

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

Sep 12

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

Jul 3

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

Jun 27

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

Jun 20

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

Jun 12

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

Jun 6

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

May 30

Run science, explained. This week we're exploring longevity for runners, and how running can potentially help us live longer. Expect to hear about a sub 4-minute miler's life expectancy, why VO2 Max is the most important trait to optimize for longevity, and thinking in decades not years. 00:00 Intro 02:00 What we know about the science of longevity 05:34 How running could hurt your longevity (Coronary Artery Calcification) 12:30 ‘Outrunning the grim reaper’ study of 4-minute milers 20:11 Why VO2 Max is the most important trait for longevity 24:00 How much can you train your Vo2 Max? 28:24 Reliability of measuring VO2 Max 31:48 Training protocols for increasing VO2 Max 34:44 Training considerations for older runners 36:52 Developing a mindset for longevity in running 39:20 Going from goals to systems 44:45 Setting goals that can improve longevity

May 28

The traditional model of running physiology had 3 elements: VO2 max, lactate threshold, and running economy. But in recent years, a 4th element has been brought to the table, 'physiological resilience', or durability. Brady Holmer walks us through what it is, why it matters, how we can improve it, and why Kipchoge is the king of physiological resilience. 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-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.handbook 00:00 - defining physiological resilience 02:56 - examples of excellent physiological resilience (Kipchoge) 04:40 - the 3-factor model for endurance 07:33 - how to measure physiological resilience 09:48 - can we train our durability? 14:14 - who might want to focus on durability training? 17:30 - super shoes and durability 18:51 - race day techniques to improve durability 20:00 - how you should think about physiological resilience

May 27

Thomas sits down with Brady Holmer, 2:26 marathoner and science writer, for a comprehensive conversation about all things Zone 2, and how runners can use Z2 in their training - while busting some myths along the way. 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-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.handbook (0:00) The Training Zone Framework (4:17) What Is Zone 2 Training? (06:27) The Benefits of Z2 For Runners (08:37) Consequences of too slow/too fast for Z2 (11:25) Is Z3/4 just 'junk miles' / the grey zone? (15:00) "Why is my HR so high when I try and do Z2?" (17:13) Adapting to Z2 can be frustrating (19:20) Practical tips for measuring HR while running (21:59) Intuitive methods of measuring Z2 (26:44) How to start implementing Z2 training - practical tips (29:38) "Can I do all my runs in Z2?" (31:30) The popularization of Z2 (36:20) Other methods of measuring / defining Z2 #zone2 #zone2training #marathontraining #running #bradyholmer

May 27

Brady Holmer and Thomas Watson cover everything runners should know about creatine. 00:00 What is creatine? 01:45 What creatine is doing in our bodies 04:55 Benefits for runners 08:00 Recovery benefits 09:45 Magnitude of effects of creatine 13:18 Combatting mental fatigue / sleep deprivation 17:12 How much creatine to take (dosage and usage) 19:55 Cycling creatine? 21:05 Best time to take creatine 22:55 What type of creatine to take 23:55 Side effects of creatine (and myth busting) 27:44 How widespread is creatine in running? 29:15 Creatine through diet, importance for vegans and vegetarians 31:00 The 3 big takeaways for runners considering creatine Subscribe to the Run Long, Run Healthy Newsletter (free or paid versions): https://marathonhandbook.com/run-long-run-healthy-archive/

May 27

Check out Brady's full training journals over on his blog, Physiologically Speaking: https://www.physiologicallyspeaking.com/ Brady's Boston run on Strava: / strava 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 ➡

May 27

Thomas and Brady do a quick(ish)-fire game of the most popular training methodologies, supplements, recovery tools, and random gizmos that are claimed to improve your running: 00:00 Intro 01:22 Social Media Running Advice Credibility Issues 06:50 How to tell if online info is legit 09:26 ‘Legit or Grift’ intro 10:51 ROUND 1 - ACUTE PERFORMANCE ENHANCERS 10:55 Beetroot Juice 11:31 Carb Rinsing 12:14 Electrolyte Drinks 13:30 Ice Vests 14:07 Breathing Strips 15:30 Caffeine (coffee, gels, gum) 16:17 Compression Gear for performance 16:56 Graphite Headbands 18:20 ROUND 2 - RUN TRAINING 18:22 Zone 2 18:50 Zone 3 19:33 Weightlifting for all runners 20:36 Double Threshold 21:10 Running Form Analysis 22:06 Barefoot / Minimalist Running 23:27 Continuous Glucose Monitors 24:35 Cadence of 180 25:43 The 10% Rule 27:22 Altitude Masks 28:24 Heat Training 29:01 AI Coaching Apps 30:48 Warming Up with Ankle Weights 31:51 Weighted Vests 32:56 ROUND 3 - RECOVERY TOOLS 33:04 Whey Protein 33:38 Ice Baths 34:24 Tart Cherry Juice 34:49 Compression Gear 35:27 Massage Guns 35:52 Foam Rollers 36:08 Saunas 37:47 Cryotherapy 38:29 Sleep Trackers 41:20 ROUND 4 - NUTRITION AND SUPPLEMENTS 41:28 Low Carb Hight Fat for endurance 42:25 Ultra High Carb For Performance 44:19 Training fasted 45:09 Creatine 45:55 Collagen 47:06 Exogenous Ketones (For Endurance, then Recovery) 50:59 ROUND 5 - GENERAL LIFESTYLE, BIOHACKING, HABITS 51:10 Mouth Taping at night 51:35 Wim Hof Breathing 51:59 Red Light Therapy 52:20 Cooling Mattresses 53:33 Blue Light Blocking Glasses 54:21 Ashwaganda 55:12 CBD Oil 56:30 Rounding up Legit or Grift