Thomas sits down with Marco Altini, prominent researcher in HRV, advisor to Aura, and dedicated ultrarunner, to discuss one of the most talked-about metrics in the running world today: Heart Rate Variability.

Marco's Substack:

https://marcoaltini.substack.com/

Marco's series of guides to HRV for runners on Marathon Handbook:

https://marathonhandbook.com/heart-rate-variability-guide/

00:00 3 things I learned

01:54 What does HRV measure

05:50 RHR vs HRV

07:50 Why everyone's HRV is different

09:45 What runners can use HRV for

11:10 Other ways to increase HRV

12:50 How to reliably measure HRV

15:18 Sleeping vs awake HRV

18:25 Best devices for measuring HRV

20:00 limits of HRV reporting

23:38 Future / tech limits of HRV interpretation

25:12 Winter lowers HRV

29:12 how Marco uses HRV in his run training

32:36 Marathon / ultramarathon recovery using HRV

Brady sits down with TrainingPeaks founder Dirk Friel discuss the future of endurance science, how coaching is evolving with technology, why AI can assist coaches but not replace them, and what is coming in the next 12 months.00:00 Dirk's background05:50 the birth of TrainingPeaks10:34 evolving use of data in endurance sports20:39 the durability metric28:00 shoe tracking30:00 human vs AI coaching42:00 Coaches using AI48:00 Emerging trends in endurance57:20 TP integrating sleep and nutrition 1:03:25 TP upcoming community and virtual featuresRun 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

What is ergodicity and how can it help you plan for longevity in your running? That's the topic Thomas is exploring in today's episode, where he looks at how it can apply to single races, seasons, or your whole life - and why you should be more like Haruki Murakami and less like David Goggins00:00 Introducing ergodicity01:16 What is ergodicity?03:25 David Goggins - non-ergodic05:19 Haruki Murakami - ergodic06:58 My big fat ergodic podium win in Namibia08:20 Tortoise and Hare08:45 Why timeframe matters10:35 The price of a non-ergodic approach long-term11:30 How to apply ergodicity to your running - 4 tips

In this episode, Brady and Thomas discuss a new study that showed marathon runners were consistently consuming less carbohydrates during their race than they either planned or perceived; why this is happening, why it’s important for runners to be aware of this, and how to avoid it.The RLRH Substack post on this article:https://runlongrunhealthy.substack.com/p/why-marathoners-keep-missing-theirThe study:Under Consumed and Overestimated: Discrepancies in Race-Day Carbohydrate Intake Among Endurance Athleteshttps://onlinelibrary.wiley.com/doi/10.1002/ejsc.70055Run 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 Intro'ing the topic01:20 The importance of carbs during the marathon03:51 the study, explained08:50 perceived vs actual carb intake12:18 How sleep and anxiety play a role15:48 GI issues a factor?17:30 How this study has influenced Brady's fuelling strategy

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.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 ➡ / marathon.handbook

00:00 Why runners need strength training

06:30 Defining ‘strength training for runners’ weightlifting and bodyweight applications

11:00 how to incorporate strength work

14:46 how to start weightlifting, and gym anxiety

19:46 Training schedule structure

21:46 Strength training at home, equipment

26:05 The Minimum Effective Dose of Strength Training for Runners

29:46 Jason’s home strength training setup

32:26 Injury Prevention Protocols

37:35 How to deal with performance plateaus

43:46 What new research has influenced your running and coaching in the last 10 years?

50:50 Supershoes and shoe rotation

55:10 advice for aging runners

57:56 How Jason approaches running as a dad in his 40s

01:02:56 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 responses

https://onlinelibrary.wiley.com/doi/10.1111/apha.14215

Acta Physiologica Sept 2024

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.com

Subscribe 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 running

03:30 Carbs after running - why?

05:05 Carb deprivation - fasted/depleted workouts

06:40 The Study - testing the effects of delaying carbs post-run

10:00 The findings of delaying carbs by 3hrs

14:30 carbs led to more HIIT reps and lower RPE

16:14 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/59/17/1203

Brady’s newsletter breaking it down…

https://runlongrunhealthy.substack.com/p/run-long-run-healthy-how-much-running

00:00 Intro - The “How Much Running Is Too Much Study?”

01:15 Critiquing the classic 10% rule of running

02:21 The New Study, explained

03:30 Single Session Spike method

04:13 The Findings

04:51 The “single session paradigm”

05:07 Time to ditch the classic 10% rule?

05:58 Why the data doesn’t support the classic 10% rule

07:14 Our takeaways from the new study