Run Long Run Healthy

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

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:➡

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):➡

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...➡

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

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