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