Run Long Run Healthy

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

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

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

Why Runners Get Stomach Problems (And How to Fix It): Dr Marc Bubbs

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: @drbubbs0:00 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 Home16:09 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

Does Running Too Much Wreck Your Heart?

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/ProBioRLRH00:00 What does decades of running do to your heart?03:53 The physical changes in your heart06:10 Calcium07:50 How much running causes these changes?09:11 Stress and the heart11:11 “Show me the bodies” - mortality risk?15:28 “wear and tear” - valid?18:18 - signs and symptoms of heart issues23:20 Men and women, the differences24:50 Study - masters athletes training vs heart episodes32:45 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 athleteshttps://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwag021/8417747Run 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