Run Long Run Healthy

They break down where antioxidants come from and when concentrated supplements beat food. They discuss hormesis and how high‑dose antioxidants can blunt training adaptations. They run through ISSN‑rated supplements from creatine and beetroot to tart cherry, omega‑3s, astaxanthin, and curcumin. They finish with practical timing: post‑race and multi‑day strategies versus daily food‑first approaches.

A new study on how specific hypothalamic neurons respond during and after endurance runs takes center stage. They discuss how turning those neurons on or off changed fatigue, fuel use, and training adaptations in mice. The hosts consider what this could mean for human runners, recovery timing, fueling strategies, and futuristic neurostimulation possibilities.

Dr Marc Bubbs, a performance and clinical nutritionist with 20+ years working with elite athletes, breaks down gut health for runners. He covers how to identify trigger foods, why running provokes GI distress, practical gut-training for higher carb intake, race-day anxiety and the gut-brain link, and ways to boost microbiome diversity with food and probiotics.

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/ProBioRLRH00:00 What does decades of running do to your heart?03:53 The physical changes in your heart06:10 Calcium07:50 How much running causes these changes?09:11 Stress and the heart11:11 “Show me the bodies” - mortality risk?15:28 “wear and tear” - valid?18:18 - signs and symptoms of heart issues23:20 Men and women, the differences24:50 Study - masters athletes training vs heart episodes32:45 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 athleteshttps://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwag021/8417747Run 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

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 learned01:54 What does HRV measure05:50 RHR vs HRV07:50 Why everyone's HRV is different09:45 What runners can use HRV for11:10 Other ways to increase HRV12:50 How to reliably measure HRV15:18 Sleeping vs awake HRV18:25 Best devices for measuring HRV20:00 limits of HRV reporting23:38 Future / tech limits of HRV interpretation25:12 Winter lowers HRV29:12 how Marco uses HRV in his run training32:36 Marathon / ultramarathon recovery using HRV

Dirk Friel, founder of TrainingPeaks and former pro cyclist, discusses the future of endurance coaching. He dives into how technology, especially AI, is shaping training but emphasizes that human coaches remain irreplaceable for personalized guidance. Dirk shares insights on new metrics like durability and shoe tracking, the importance of historical training data, and the integration of sleep and nutrition into training plans. He also highlights upcoming features in TrainingPeaks that will enhance community and coach-led virtual workouts.

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

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

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.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 Why runners need strength training06:30 Defining ‘strength training for runners’ weightlifting and bodyweight applications11:00 how to incorporate strength work14:46 how to start weightlifting, and gym anxiety19:46 Training schedule structure21:46 Strength training at home, equipment26:05 The Minimum Effective Dose of Strength Training for Runners29:46 Jason’s home strength training setup32:26 Injury Prevention Protocols37:35 How to deal with performance plateaus43:46 What new research has influenced your running and coaching in the last 10 years?50:50 Supershoes and shoe rotation55:10 advice for aging runners57:56 How Jason approaches running as a dad in his 40s01:02:56 Looking towards our 60s, 70s, and beyond

The reference paper: Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responseshttps://onlinelibrary.wiley.com/doi/10.1111/apha.14215Acta Physiologica Sept 2024Submit 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 0:00 The role of carbs in running03:30 Carbs after running - why?05:05 Carb deprivation - fasted/depleted workouts06:40 The Study - testing the effects of delaying carbs post-run10:00 The findings of delaying carbs by 3hrs14:30 carbs led to more HIIT reps and lower RPE16:14 Applying the findings to your running