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

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

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

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

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/

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 ➡

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