Run Long Run Healthy

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

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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) ➡️
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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:

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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) ➡️
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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

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