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 their daily training and routines. We cover topics like nutrition, training protocols and methodologies, fuelling, supplementation, recovery, and overall well-being.
- Update frequency
- every 3 days
- Average duration
- 51 minutes
- Episodes
- 11
- Years Active
- 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 - includin…
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…
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:Hea…
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 the…
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 fram…
Running and longevity: Is the best longevity hack actually...running?
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…
Physiological Resilience: How To Train Your Endurance Running Muscle
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 resilienc…
The ZONE 2 Conversation: Brady Holmer on Zone 2 for runners
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 myt…
Brady's 2:24 Boston Marathon Recap
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…
Creatine for runners, explained: Why you should be taking it
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…
44 Ways To Improve Your Running, Ranked: "Legit or Grift"
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 …