Run Long Run Healthy

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

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?

The study:How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study https://bjsm.bmj.com/content/59/17/1203Brady’s newsletter breaking it down…https://runlongrunhealthy.substack.com/p/run-long-run-healthy-how-much-running00:00 Intro - The “How Much Running Is Too Much Study?”01:15 Critiquing the classic 10% rule of running02:21 The New Study, explained03:30 Single Session Spike method04:13 The Findings04:51 The “single session paradigm”05:07 Time to ditch the classic 10% rule?05:58 Why the data doesn’t support the classic 10% rule07:14 Our takeaways from the new study

Today’s notes and references:The paper: Training Volume and Training Frequency Changes Associated with Boston Marathon Race Performancelink: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 Marathonhttps://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1268306/fullExertional Heat Stroke at the Boston Marathon: Demographics and the Environmenthttps://journals.lww.com/acsm-msse/fulltext/2021/09000/exertional_heat_stroke_at_the_boston_marathon_.3.aspxThe larger study I mention, of 151,000 runners, published Dec 2024:The training intensity distribution of marathon runners across performance levelshttps://researchprofiles.herts.ac.uk/en/publications/the-training-intensity-distribution-of-marathon-runners-across-peOur video breaking down the previous study:https://www.youtube.com/watch?v=39QVsDoCK8sRun 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 the study01:16 Describing the complimentary study02:21 The hypothesis - base building phase more important?03:22 Methodology and survey details05:31 Findings - macrocycle06:28 Findings - mesocyclone07:20 The big learning - less runs in mesocycle = faster marathon08:09 Our 3 takeaways

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

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

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

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

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 Episode02:55 Pre-wearables running metrics05:00 Brady’s current devices06:26 WE BEGIN: Optimize, Track, or Ignore?07:00 Weekly Mileage / Volume07:50 Long Run distance08:44 Cadence11:30 Stride Length12:21 Ground Contact Time13:16 Vertical Oscillation14:40 Running Power (watts)16:31 Heart Rate17:20 HRV20:45 Rate of Perceived Exertion / Fatigue27:49 Motivation29:20 VO2 Max33:05 1-Mile Time35:35 Run Streaks38:52 Stress Scores39:43 Sleep Duration40:44 Sleep Quality42:50 Resting Heart Rate43:38 Respiratory Rate47:22 Blood Glucose48:02 Hydration status48:39 Body Weight50:15 Body Composition51:17 BMI51:49 Stress Loads / Mood53:02 Menstrual Cycle Tracking 55:16 Blood Biomarkers (Iron, Vit D)56:41 Core Stability Tests58:07 Hand Grip Strength5949: GAME ENDS: 59:50 The limits of metrics from tech 1:02:51 Brady’s recommended dashboard of running metrics1:05:11 Nocebos vs Placebos1:08:52 Do wearables reduce the purpose of running?1:15:20 Brady’s Top Metric Pick1:16:55 Thomas’ Top Metric Pick

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/2075-1729/15/6/867The 4Rs app:https://dbss.shinyapps.io/4RsApp/00:00 4Rs Framework Intro03:30 Allostatis explained06:00 THE 4Rs FRAMEWORK06:06 1st R - Rehydration11:10 2nd R - Refuel17:44 3rd R - Repair21:58 4th R - Recovery25:43 - Applying The 4Rs - Brady's Practices29:50 - Thomas' Messy Approach34:44 - Applying the toolkit to busy lives37:27 The 4Rs app39:01 Why The 4R framework is so useful

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 Intro02:00 What we know about the science of longevity05:34 How running could hurt your longevity (Coronary Artery Calcification)12:30 ‘Outrunning the grim reaper’ study of 4-minute milers20:11 Why VO2 Max is the most important trait for longevity24:00 How much can you train your Vo2 Max?28:24 Reliability of measuring VO2 Max31:48 Training protocols for increasing VO2 Max34:44 Training considerations for older runners36:52 Developing a mindset for longevity in running39:20 Going from goals to systems44:45 Setting goals that can improve longevity

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.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 - defining physiological resilience02:56 - examples of excellent physiological resilience (Kipchoge)04:40 - the 3-factor model for endurance07:33 - how to measure physiological resilience09:48 - can we train our durability?14:14 - who might want to focus on durability training?17:30 - super shoes and durability18:51 - race day techniques to improve durability20:00 - how you should think about physiological resilience

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.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.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

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 bodies04:55 Benefits for runners08:00 Recovery benefits09:45 Magnitude of effects of creatine13:18 Combatting mental fatigue / sleep deprivation17:12 How much creatine to take (dosage and usage)19:55 Cycling creatine?21:05 Best time to take creatine22:55 What type of creatine to take23:55 Side effects of creatine (and myth busting)27:44 How widespread is creatine in running?29:15 Creatine through diet, importance for vegans and vegetarians31:00 The 3 big takeaways for runners considering creatineSubscribe to the Run Long, Run Healthy Newsletter (free or paid versions):https://marathonhandbook.com/run-long-run-healthy-archive/

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.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 ➡

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 Intro01:22 Social Media Running Advice Credibility Issues06:50 How to tell if online info is legit09:26 ‘Legit or Grift’ intro10:51 ROUND 1 - ACUTE PERFORMANCE ENHANCERS10:55 Beetroot Juice11:31 Carb Rinsing12:14 Electrolyte Drinks13:30 Ice Vests14:07 Breathing Strips15:30 Caffeine (coffee, gels, gum)16:17 Compression Gear for performance16:56 Graphite Headbands18:20 ROUND 2 - RUN TRAINING18:22 Zone 218:50 Zone 319:33 Weightlifting for all runners20:36 Double Threshold21:10 Running Form Analysis22:06 Barefoot / Minimalist Running23:27 Continuous Glucose Monitors24:35 Cadence of 18025:43 The 10% Rule27:22 Altitude Masks28:24 Heat Training29:01 AI Coaching Apps30:48 Warming Up with Ankle Weights31:51 Weighted Vests32:56 ROUND 3 - RECOVERY TOOLS33:04 Whey Protein33:38 Ice Baths34:24 Tart Cherry Juice34:49 Compression Gear35:27 Massage Guns35:52 Foam Rollers36:08 Saunas37:47 Cryotherapy38:29 Sleep Trackers41:20 ROUND 4 - NUTRITION AND SUPPLEMENTS41:28 Low Carb Hight Fat for endurance42:25 Ultra High Carb For Performance44:19 Training fasted45:09 Creatine45:55 Collagen47:06 Exogenous Ketones (For Endurance, then Recovery)50:59 ROUND 5 - GENERAL LIFESTYLE, BIOHACKING, HABITS51:10 Mouth Taping at night51:35 Wim Hof Breathing51:59 Red Light Therapy52:20 Cooling Mattresses53:33 Blue Light Blocking Glasses54:21 Ashwaganda55:12 CBD Oil56:30 Rounding up Legit or Grift