Free Daily Podcast Summary
Run Long Run Healthy: Daily Summaries Delivered
by Run Long Run Healthy
Running science, explained. Each episode, hosts Brady Holmer and Thomas Watson break down one major sports science topic or study related to running, in a way that regular runners can apply it to their daily training and routines. We cover topics like nutrition, training protocols and methodologies, fuelling, supplementation, recovery, and overall well-being.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 4 days ago58 min
Ranking Carbmaxxing, Nomio, BPC-157, and more! The Latest Running Trends, Supplements, and Snake Oil
We do blood testing with RYTHM: Rythm is offering our listeners 15% off your first month and free shipping at https://RYTHM.HEALTH/RLRHBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (and an additional 10% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRHLegit or Grift returns! Thomas and Brady rank the most popular running trends of 2026 in terms of their legitimacy (how much evidence there is to support their safe use) and grifty-ness (lack of evidence / some profiteering going on).0:00 Intro – What is "Legit or Grift"?3:48 #1: NOM (Broccoli Sprout Juice) – LEGIT7:51 #2: BPC-157 Peptides – GRIFT10:03 Why isn't BPC-157 better researched? + The Cam Haynes controversy16:56 #3: Carb Maxing – GRIFT21:01 Should carb intake be measured by distance, not time?26:41 #4: Bicarb for Marathon Running – GRIFT29:14 #5: Protein Maxing (for runners) – LEGIT33:00 #6: Downhill Training – LEGIT37:03 #7: Sauna & Passive Heat Training – LEGIT40:05 #8: Exogenous Ketones (post-workout) – LEGIT44:06 #9: Eight Hours of Sleep – GRIFT55:22 The Enhanced Games: Total Grift58:20 Outro
- 2 weeks ago36 min
The Real Reason Your VO2 Max Isn't Improving
Brady and Thomas discuss VO2 Max; why runners should be interested in training it, and how the best ways to improve it areWe do blood testing with RYTH: Rythm is offering our listeners 15% off your first month and free shipping at https://RYTHM.HEALTH/RLRHBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (and an additional 10% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Understanding VO2Max and Its Importance02:23 Genetics vs. Training: The VO2Max Debate05:51 Measuring VO2Max: Field Tests Explained11:46 Effective Training Methods to Improve VO2Max23:41 The Reality of Building and Losing VO2Max29:33 Additional Strategies for Enhancing VO2Max
- 3 weeks ago22 min
Why A Higher VO2 Max Won't Make You Faster
We do blood testing with RYTH: Rythm is offering our listeners 15% off your first month and free shipping at https://RythmHealth.com/RLRHBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (and an additional 10% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Why The Biggest VO2 Max Doesn’t Win The Race03:44 The Pillars of Endurance Performance09:32 Performance VO2 vs. VO2 Max14:58 Physical Limits of VO2 Max17:24 Key Metrics for Runners' Health and Performance
- May 15, 202635 min
VO2 Max for Runners: What It Is, How to Measure It, EYKTK!
Brady and Thomas discuss VO2 Max - what it is, why it's important for runners, and why it's seen as a marker for longevity:Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Intro / Our VO2 Max readings01:20 What Is VO2 Max03:40 How Much of VO2 Max is genetic vs trained?07:30 Sub 2-hr marathon vo2 Max09:45 VO2 Max and aging16:20 Evaluating the different ways to measure VO2 Max22:54 VO2 Max as a Longevity Marker30:05 VO2 Max vs other metrics for longevity
- Apr 17, 20261h 12m
What Runners Can Learn From Viktor Frankl
Thomas talks to Mark Lane-Holbert Mark - an educational psychologist (PhD), run therapist, certified logotherapist, USATF-certified running coach, and He is a Galloway run-walk-run Training Program Director.The IART (International Association of Running Therapists) website: https://sites.google.com/view/iartusa/Mark's site, with a recent post about Coach Jeff's legacy and run-walk-run (Jeffing): www.runninganthropologist.comBUY NOW: Mini Handbook of Running Therapyhttps://amzn.to/4tOyLKeBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Introducing Mark-Lane Holbert, Running Anthropologist04:00 What Runners Can Learn From Viktor Frankl08:20 Finding Meaning Through Running - And Setting Purpose Metrics13:06 ProBio Nutrition - 40% off14:20 What can’t be measured - running metrics, journalling18:18 Masloe’s Hierarchy of Needs and Running24:20 Joseph Campbell, Hero’s Journey, and Running30:00 Intrinsic vs Extrinsic motivation34:30 Advice for runners chasing a time goal38:15 The emptiness after achieving a running goal; “Now What” problem44:00 Running burnout, diagnosed and how to respond49:20 Running therapy explained53:48 Shoulder-to-shoulder therapy56:50 Recovery Camino01:02:05 Remembering Jeff Galloway
- Apr 10, 202657 min
Norwegian Method Masterclass: Double Threshold, Golden Zone, EYNTK!
Thomas talks to Marius Bakken, former elite runner and pioneer of the Norwegian Method, and author of the new book - The Norwegian Method Applied:BUY NOW: The Norwegian Method Appliedhttps://amzn.to/4ci7w3CBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Introducing Marius Bakken03:14 Testing established approaches through curiosity.07:25 The question that birthed the Norwegian Method08:40 Kenyan runners finding the pace10:20 The Golden Zone for threshold12:30 How to find your golden zone pace for threshold17:40 Specificity of training19:50 Muscle tone - a core part of the method21:30 What heavy legs are telling you24:10 Two Horses Analogy26:00 Double Threshold - The Origin27:40 Why double threshold is so effective29:30 45/15 intervals31:00 Norwegian Singles Method33:55 Double Threshold for recreational runners?37:20 The cost of going too hard on easy days40:05 The (controversial) 100-day marathon training plan43:21 The biggest mistakes recreational runners make47:27 Marius on super shoes / super trainers51:40 Changes in the last 5-10 years53:45 The future of the Norweigan Method
- Mar 20, 202647 min
Antioxidants for Runners: Helpful or Harmful?
Brady and Thomas delve into antioxidants, reviewing the ISSN's recent position statement on antioxidants: benefits, drawbacks, and reviewing supplements by efficacyBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or an extra 10% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Introduction01:30 The role of antioxidants05:05 Where we get antioxidants from06:50 Hard training and antioxidant needs08:55 Hormesis effect, risk of ‘blunting’ adaptation 12:47 AD ProBio Nutrition15:00 Introducing the ISSN Supplement List17:44 High Evidence (Creatine, Beetroot, Tart Cherry)23:10 Moderate Evidence (Omega-3, Astaxanthin, Blackcurrant)27:20 Lower Evidence (Ashwagandha, Glutathione, Green Tea, Pomegranate)35:00 Weak-Low Evidence (Urolithin-A, Sulforaphane, Curcumin)38:42 Takeaways - When Runners Should Take Antioxidant Supplements39:00 Post-marathon antioxidants40:41 Multi-day hard exercise antioxidantsBrady’s article on the discussion:https://runlongrunhealthy.substack.com/p/should-runners-take-antioxidant-supplementsRun 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
- Mar 6, 202623 min
The Hidden Role The Brain Plays In Running and Recovery (New Research)
Brady explains a new study that looks at the effect that endurance exercise has on the brain, both during and after exercise - and the potential implications for how runners should think about the post-run window.00:00 The brain’s role in running02:00 Describing the study: measuring brain activity during05:40 findings: What happens in the brain during and after exercise13:10 ProBio Nutrition (ad)14:29 Does this work in humans? And neurodoping16:05 Takeaways for runners: allow a window for recovery20:18 Can we hack the brain? Brady’s article on the discussion:How Exercise Hardwires the Brain for Endurancehttps://www.physiologicallyspeaking.com/p/physiology-friday-306-how-exerciseThe study:Exercise-induced activation of ventromedial hypothalamic steroidogenic factor-1 neurons mediates improvements in endurancehttps://pubmed.ncbi.nlm.nih.gov/41687612/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
About Run Long Run Healthy
Running science, explained. Each episode, hosts Brady Holmer and Thomas Watson break down one major sports science topic or study related to running, in a way that regular runners can apply it to their daily training and routines. We cover topics like nutrition, training protocols and methodologies, fuelling, supplementation, recovery, and overall well-being.
Customized Recaps
AI-powered recaps with compact key takeaways, quotes, and insights.
Straight to Your Inbox
Get key takeaways from Run Long Run Healthy in a 5-minute read.
Save Hours Every Week
Stay current on your favorite podcasts without falling behind.
Frequently Asked Questions
What is Podzilla's Run Long Run Healthy daily summary?
It's a free AI-powered email that summarizes new episodes of Run Long Run Healthy as soon as they're published. You get the key takeaways, notable quotes, and links & mentions — all in a quick read.
How does the Run Long Run Healthy podcast summary work?
When a new episode drops, our AI transcribes and analyzes it, then generates a personalized summary tailored to your interests and profession. It's delivered to your inbox every morning.
Is this an official Run Long Run Healthy product?
No. Podzilla is an independent service that summarizes publicly available podcast content. We're not affiliated with or endorsed by Run Long Run Healthy.
Can I get summaries of other podcasts too?
Absolutely! The free plan covers up to 3 podcasts. Upgrade to Pro for 15, or Premium for 50. Browse our full catalog at /podcasts.
How often does Run Long Run Healthy release new episodes?
Run Long Run Healthy publishes biweekly. Our AI generates a summary within hours of each new episode.
What topics does Run Long Run Healthy cover?
Run Long Run Healthy covers topics including Sports, Running. Our AI identifies the specific themes in each episode and highlights what matters most to you.
Start getting Run Long Run Healthy summaries tomorrow morning.
Free forever for up to 3 podcasts. No credit card required.
Free forever for up to 3 podcasts. No credit card required.