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Heart rate, pace, and power are the metrics every endurance athlete tracks, but they're all proxies for what's really happening inside the body. In this episode, Brady sits down with Arnar Larusson, co-founder of Tymewear and the mind behind the VitalPro device. Arnar makes the case for ventilation as a more direct, more stable window into internal workload and fitness.  Custom insoles made with supershoe foam: visit kilarun.com and use code “RLRH” to get $50 off your first order.

Carb loading before a marathon is one of the most "accepted" rituals in distance running, but does it actually improve race performance? In this episode of Run Long Run Healthy, Thomas Watson and Brady Holmer break down a brand-new meta-analysis that finally asks the question nobody had rigorously tested: does carbohydrate loading work if you're already fueling properly during the race? If you've ever wondered whether you really need to stuff yourself with pasta the night before your marathon, this episode has the answer. 00:00 Introduction: Revisiting the Carb Loading Orthodoxy00:32 What Is Carbohydrate Loading? (Glycogen Science Explained)03:27 The Original Protocol & Old-School Traditions (Pasta Parties, Grandma's Marathon)06:10 The New Meta-Analysis: Does Carb Loading Even Work?08:00 Placebo, "Nocebo," and the Study's Limitations13:32 Sponsor: Kila Insoles15:55 What This Means for Everyday Marathon Runners19:49 Brady's Recommended Carb Loading Protocol28:19 Race-Day Fueling & the Breakfast Debate32:30 Final Takeaways: Do You Actually Need to Carb Load?

Wahoo Fitness spent 15–20 years becoming the data leader in indoor cycling and now they're bringing that same obsession with precision to running. In this episode of Run Long Run Healthy, Thomas Watson and Brady Holmer sit down with Joe Justice and Mac Cassin of Wahoo Fitness to break down the KICKR RUN treadmill, a machine they rebuilt from the ground up instead of just copying what already existed. We get into why cycling data (power, cadence, FTP) doesn't translate cleanly to running, how Wahoo is tackling grade-adjusted pace, vertical oscillation, and ground contact time, and why "durability" and physiological resilience are the next frontier in runner data. Joe and Mac also walk through the three non-negotiable design principles behind KICKR RUN (run feel, speed/acceleration control, and simplified controls), the treadmill's 4-minute-mile top speed, Run-Free adaptive pacing mode, terrain mode, and the Bluetooth headwind fan. Plus, how thermoregulation changes when you take a run indoors. Chapters:0:00 Introduction: Wahoo enters the treadmill game1:04 Why Wahoo built a treadmill from scratch2:03 The cycling-to-running data gap4:00 GPS accuracy & grade-adjusted pace6:20 Individualized metrics vs. population averages7:55 Physiological durability & resilience scoring10:24 Sponsored by Kila custom insoles12:37 Turning treadmill data into actionable feedback14:43 Inside KICKR RUN's 6–7 year development story16:39 The 3 non-negotiable design principles19:35 Why treadmill speed limits held runners back21:24 Run-Free mode, terrain mode & the headwind fan26:16 The case for precision in indoor training27:33 Reframing the treadmill as a tool, not a fallback29:58 Thermoregulation, sweat & heat adaptation indoors33:57 Reducing mental load to stay motivated38:13 The next 10 years: AI, wearables & training data44:07 Explaining Wahoo's 3DP/4DP performance models50:09 Will AI ever replace a running coach?55:42 Integrating cycling into your run training58:53 Where to demo the Wahoo KICKR RUN Custom insoles made with supershoe foam: visit kilarun.com and use code “RLRH” to get $50 off your first order. Check out the KICKR RUN Treadmill:https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy

Could the best runners of the 1960s have beaten the sub 2-hr marathon if they had 2026 level sports science, gear, and training protocols?  That’s what Thomas is looking to answer today - and why our understanding of Marginal Gains is, at times, flawed. Chapters:00:00 Could old-school runners have broken 2 hours?01:31 Derek Clayton's old-school gear, diet & training02:32 Stacking modern marginal gains onto Derek05:42 Were old-school runners just tougher?06:36 Origin of "marginal gains": Team Sky07:30 The Team Sky doping controversy08:29 Debunking the marginal gains myth11:20 Ceiling effects and the Atomic Habits graph13:04 Marginal gains = avoiding bad outcomes too14:00 Back to Derek: what the real data says18:05 Why Derek would still trail today's best19:45 Verdict, and a message to Derek Clayton22:03 Two real takeaways for your own training Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclub Shop Marathon Handbook merch: https://store.marathonhandbook.com

We do blood testing with RYTHM: Rythm is offering our listeners 15% off your first month and free shipping at https://RYTHM.HEALTH/RLRH Brought 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/ProBioRLRH Brady and Thomas break down the new viewpoint paper on endurance whose co-authors include Michael Joyner: https://journals.physiology.org/doi/pdf/10.1152/japplphysiol.00343.20250:00 Introduction – The 4 Components of Fatigue Resistance0:39 What Is Durability? (The Joiner Model Revisited)4:00 Sponsor: ProBio Nutrition5:12 How to Use These 4 Terms to Find Your Weaknesses5:57 #1: Durability – Holding Your Physiology Together at Constant Pace8:32 How to Train for Better Durability11:30 #2: Fatiguability – Performance Loss Under Variable Intensity14:38 Sponsor: RYTHM Health (At-Home Blood Testing)17:11 #3: Repeatability – Can You Hit the Same Splits Every Interval?18:36 How to Train for Better Repeatability22:37 #4: Resilience – Performing Under Unexpected Conditions23:55 Amby Burfoot's 1968 Boston Win: A Case Study in Resilience26:47 How to Train for Resilience (Steve Magnus's Secret Tactic)28:31 The Danger of Being Over-Optimized on Race Day29:52 Thomas & Brady's Own Strengths and Weaknesses35:45 Resilience: The Last Unmeasurable Variable in Endurance Sport37:04 Wrap-Up

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 – GRIFT 10:03 Why isn't BPC-157 better researched? + The Cam Haynes controversy 16:56 #3: Carb Maxing – GRIFT 21:01 Should carb intake be measured by distance, not time?26:41 #4: Bicarb for Marathon Running – GRIFT 29:14 #5: Protein Maxing (for runners) – LEGIT 33:00 #6: Downhill Training – LEGIT 37:03 #7: Sauna & Passive Heat Training – LEGIT 40:05 #8: Exogenous Ketones (post-workout) – LEGIT 44:06 #9: Eight Hours of Sleep – GRIFT 55:22 The Enhanced Games: Total Grift 58:20 Outro

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

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

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

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.com BUY NOW: Mini Handbook of Running Therapy https://amzn.to/4tOyLKe 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/ProBioRLRH 00:00 Introducing Mark-Lane Holbert, Running Anthropologist 04:00 What Runners Can Learn From Viktor Frankl 08:20 Finding Meaning Through Running - And Setting Purpose Metrics 13:06 ProBio Nutrition - 40% off 14:20 What can’t be measured - running metrics, journalling 18:18 Masloe’s Hierarchy of Needs and Running 24:20 Joseph Campbell, Hero’s Journey, and Running 30:00 Intrinsic vs Extrinsic motivation 34:30 Advice for runners chasing a time goal 38:15 The emptiness after achieving a running goal; “Now What” problem 44:00 Running burnout, diagnosed and how to respond 49:20 Running therapy explained 53:48 Shoulder-to-shoulder therapy 56:50 Recovery Camino 01:02:05 Remembering Jeff Galloway

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 Applied https://amzn.to/4ci7w3C 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/ProBioRLRH 00:00 Introducing Marius Bakken 03:14 Testing established approaches through curiosity. 07:25 The question that birthed the Norwegian Method 08:40 Kenyan runners finding the pace 10:20 The Golden Zone for threshold 12:30 How to find your golden zone pace for threshold 17:40 Specificity of training 19:50 Muscle tone - a core part of the method 21:30 What heavy legs are telling you 24:10 Two Horses Analogy 26:00 Double Threshold - The Origin 27:40 Why double threshold is so effective 29:30 45/15 intervals 31:00 Norwegian Singles Method 33:55 Double Threshold for recreational runners? 37:20 The cost of going too hard on easy days 40:05 The (controversial) 100-day marathon training plan 43:21 The biggest mistakes recreational runners make 47:27 Marius on super shoes / super trainers 51:40 Changes in the last 5-10 years 53:45 The future of the Norweigan Method

Brady and Thomas delve into antioxidants, reviewing the ISSN's recent position statement on antioxidants: benefits, drawbacks, and reviewing supplements by efficacy Brought 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/ProBioRLRH 00:00 Introduction 01:30 The role of antioxidants 05:05 Where we get antioxidants from 06:50 Hard training and antioxidant needs 08:55 Hormesis effect, risk of ‘blunting’ adaptation  12:47 AD ProBio Nutrition 15:00 Introducing the ISSN Supplement List 17:44 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 Supplements 39:00 Post-marathon antioxidants 40:41 Multi-day hard exercise antioxidants Brady’s article on the discussion: https://runlongrunhealthy.substack.com/p/should-runners-take-antioxidant-supplements 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

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 running 02:00 Describing the study: measuring brain activity during 05:40 findings: What happens in the brain during and after exercise 13:10 ProBio Nutrition (ad) 14:29 Does this work in humans? And neurodoping 16:05 Takeaways for runners: allow a window for recovery 20:18 Can we hack the brain?  Brady’s article on the discussion: How Exercise Hardwires the Brain for Endurance https://www.physiologicallyspeaking.com/p/physiology-friday-306-how-exercise The study: Exercise-induced activation of ventromedial hypothalamic steroidogenic factor-1 neurons mediates improvements in endurance https://pubmed.ncbi.nlm.nih.gov/41687612/ 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

Brady Holmer sits down with Dr. Marc Bubbs — performance nutritionist, author, and creator of ProBio Nutrition — to break down everything runners need to know about gut health. From identifying food triggers to fueling on race day without GI disaster, Dr. Bubbs shares 20+ years of experience working with Olympians, pro athletes, and everyday runners. Whether you're dealing with chronic bloating or trying to push your carb intake past 60g/hour, this episode has you covered. 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/ProBioRLRH 📚 Dr. Bubbs' books: Peak and Peak 40  🌐 drbubbs.com | probionutrition.com  📱 Follow Dr. Bubbs on Instagram & YouTube: @drbubbs 0:00 Introduction & Dr. Mark Bubbs' Background  1:07 Crossover Between Elite Athletes & General Population  2:04 Gut Health as a Buzzword — What Does It Actually Mean?  2:47 The 4 Pillars of Good Gut Health (King's College Framework)  5:47 Three Gut Health Scenarios: Poor → Good → Great  6:19 Scenario 1: Red & Yellow Flags — When to See a Doctor  9:14 The Difficulty of Identifying Problem Foods  9:54 Exercise-Related vs. Everyday GI Symptoms  11:42 Why You Should Start With Breakfast  12:07 The 3-4 Hour Detective Method  13:59 Can GI Symptoms Actually Be Resolved?  15:02 Eating Out vs. Cooking at Home 16:09 Are Food Sensitivity Tests Worth Your Money?  18:37 Scenario 2: When Running Triggers GI Distress  19:48 How Getting Fitter Improves Gut Diversity  20:57 GI Symptom Rates: Ultras, Ironman, Team Sports & Running  22:50 Finding Your Carb Intake Inflection Point  24:17 Gut Training: Titrating Up From 60g/hr  25:36 Is Pushing Above 80g/hr Worth the Risk?  26:00 Fueling Advice for Slower Marathon Runners  26:56 — AD BREAK —  28:08 Best Ways to Train Your Gut  29:06 Race Day Anxiety & the Gut-Brain Connection  31:20 Building Gut Health Over Months of Training  31:41 The 30 Food Diversity Challenge  33:08 Does Getting Fitter Reduce GI Symptoms? (The Bell Curve)  35:12 Probiotics for Colds, Travel & Performance  36:30 Race Week & Race Morning: What to Do and Avoid  38:47 Pro Tip: Caffeinated Gum Before the Start Line  39:06 The Golden Rule — Don't Try Anything New on Race Day  39:30 Carb Mouth Rinsing: The Placebo That Works  40:00 Scenario 3: Optimizing Gut Health for Performance  41:08 Prebiotics Explained — Seeds for Your Gut Garden  43:47 Best Whole Foods for Gut Health (By Category)  46:28 The Truth About Processed Food & Your Gut  47:47 Knowledge vs. Execution: The Real Friction Point  49:00 ProBio ProBlend: Why Dr. Bubbs Created It  53:00 Where to Find Dr. Bubbs, His Books & ProBio

Thomas and Brady discuss the potential negative effects of long-term running on your heart, and the potential increase in mortality risk.  How worried should regular runners be?  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/ProBioRLRH 00:00 What does decades of running do to your heart? 03:53 The physical changes in your heart 06:10 Calcium 07:50 How much running causes these changes?09:11 Stress and the heart 11:11 “Show me the bodies” - mortality risk? 15:28 “wear and tear” - valid? 18:18 - signs and symptoms of heart issues 23:20 Men and women, the differences 24:50 Study - masters athletes training vs heart episodes 32:45 Has Brady changed his training based on potential future heart issues? The study referenced:The timing and relationship of ventricular arrhythmia with exercise patterns in veteran male endurance athletes https://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwag021/8417747 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