Run Long Run Healthy

• Amby Burfoot on 60 Years of Marathon Running

  Amby Burfoot has been running marathons since 1965, won the Boston Marathon in 1968 in 2:22:17, set his PR at in Fukuoka on the same year with 2:14:28, and continues to run marathons today - including the 2025 Boston marathon. He has then had a long and storied career in running journalism, started the Run Long Run Healthy newsletter (which spawned this show), and is editor-at-large at Marathon Handbook.Here, Brady learns more about what marathon training, running , and culture looked like in 1960s.Amby Burfoot has been running marathons since 1965, won the Boston Marathon in 1968 in 2:22:17, set his PR at in Fukuoka on the same year with 2:14:28, and continues to run marathons today - including the 2025 Boston marathon. He has then had a long and storied career in running journalism, started the Run Long Run Healthy newsletter (which spawned this show), and is editor-at-large at Marathon Handbook.Here, Brady learns more about what marathon training, running , and culture looked like in 1960s.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 00:00 Introducing Amby and origin of RLRH02:21 60 years of marathon running03:58 Running culture then vs now09:05 Amby’s memorable Boston years15:00 Boston Start times, then vs now18:56 Hydration practices, then vs now20:40 “dont drink anything during a race”24:40 Running shoes, then vs now30:00 Amby on super shoes36:00 factors that have improved marathon times37:48 psychological factor of major time barriers40:00 pacing and timing tech, then vs now51:26 intuitive, device-less training54:50 Avoiding overtraining58:25 nutrition and fuelling, then vs now01:02:08 Carb loading, then vs now01:08:35 Evolution of energy gels01:11:29 The Gatorade experiments and dehydration01:22:10 What do runners take for granted today?01:26:00 Strategies Amby has implemented now vs then

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• How To Use Rate Of Perceived Exertion To Pace Your Running

  Rating of Perceived Exertion is a subjective measure of your effort during activity. And it's one of the most powerful and useful tools a runner can use to control their pace. 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 00:00 Why is RPE so useful?01:52 RPE is more accurate predictor of effort than other metrics05:10 How we use RPE07:40 RPE accounts for all variables10:35 RPE vs Heart Rate12:39 Focus on process not the outcome13:22 How to log RPE on Strava15:39 The 6-20 Borg RPE Scale (original)21:23 The 1-10 RPE Scale (modified Borg)21:57 1/10 RPE22:18 2/10 RPE22:38 3/10 RPE23:43 4/10 RPE24:24 5/10 RPE25:20 6/10 RPE25:51 7/10 RPE26:25 8/10 RPE27:07 9/10 RPE27:20 10/10 RPE27:59 Clarifying that RPE isn't pegged to pace28:55 RPE scales with less points33:10 Hacks to lower your RPE40:00 Long-term RPE reduction techniques42:19 Higher Grit = Lower RPE?46:40 How to begin to implement RPE in your run training49:52 Our Breaking4 Predictions

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• How Post-Run Heat Exposure Can Mimic High Altitude Training

  In today's episode, Thomas and Brady discuss altitude training, heat training, cross-adaptation...and how hot baths and saunas AFTER your run can mimic the benefits of altitude training.The paper:Heat to hypoxia cross-adaptation: Effects of 6-week post-exercise hot-water immersion on exercise performance in acute hypoxiaLink to paper:https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092726Run 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-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.handbook00:00 Introducing post-exercise hot water immersion 01:50 Altitude training, how it works and practicalities10:20 Heat training14:34 The study - hot water immersion post exercise23:20 hot water immersion post-exercise or at other times24:18 Will hot baths slow recovery?28:00 how Brady uses a sauna for post-exercise heat exposure31:30 Sauna vs hot baths - afterglow32:30 Infrared sauna blankets?35:18 How heat and humidity outdoors can help

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• Ranking Running Metrics: Optimize, Track, or Ignore?

  In today’s episode, Brady and Thomas walk through 30 of the most popular running metrics - whether it's weekly volume, cadence, HRV, or VO2 Max - discuss the merit of each one and attempt to sort them into three buckets: Optimize, Track, or Ignore! We also discuss the deluge of metrics in recent years, how to separate signal from noise, why some of the best metrics can't be measured by a wearable - and we both pick a if-you-could-choose-only-one metric...00:00 Introducing The Running Metrics Episode02:55 Pre-wearables running metrics05:00 Brady’s current devices06:26 WE BEGIN: Optimize, Track, or Ignore?07:00 Weekly Mileage / Volume07:50 Long Run distance08:44 Cadence11:30 Stride Length12:21 Ground Contact Time13:16 Vertical Oscillation14:40 Running Power (watts)16:31 Heart Rate17:20 HRV20:45 Rate of Perceived Exertion / Fatigue27:49 Motivation29:20 VO2 Max33:05 1-Mile Time35:35 Run Streaks38:52 Stress Scores39:43 Sleep Duration40:44 Sleep Quality42:50 Resting Heart Rate43:38 Respiratory Rate47:22 Blood Glucose48:02 Hydration status48:39 Body Weight50:15 Body Composition51:17 BMI51:49 Stress Loads / Mood53:02 Menstrual Cycle Tracking 55:16 Blood Biomarkers (Iron, Vit D)56:41 Core Stability Tests58:07 Hand Grip Strength5949: GAME ENDS: 59:50 The limits of metrics from tech 1:02:51 Brady’s recommended dashboard of running metrics1:05:11 Nocebos vs Placebos1:08:52 Do wearables reduce the purpose of running?1:15:20 Brady’s Top Metric Pick1:16:55 Thomas’ Top Metric Pick

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• The Science of Post-Run Nutrition: Explaining the 4Rs Framework

  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/2075-1729/15/6/867The 4Rs app:https://dbss.shinyapps.io/4RsApp/00:00 4Rs Framework Intro03:30 Allostatis explained06:00 THE 4Rs FRAMEWORK06:06 1st R - Rehydration11:10 2nd R - Refuel17:44 3rd R - Repair21:58 4th R - Recovery25:43 - Applying The 4Rs - Brady's Practices29:50 - Thomas' Messy Approach34:44 - Applying the toolkit to busy lives37:27 The 4Rs app39:01 Why The 4R framework is so useful

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