The Consequences of Neglecting Strength Training For Runners
Jason Fitzgerald is one of the best known and best regarded running coaches online. As the founder of Strength Running, he is an expert in strength training for runners, injury prevention, overcoming plateaus, and longevity.Today we have a pretty wide-ranging conversation about strength training and running, including why it’s so important for runners, how to get started, what the minimum effective dose looks like, Jason’s tips for injury prevention and overcoming performance plateaus, as well as sports science and what he’s learned in the past 10 years. 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.handbook00:00 Why runners need strength training06:30 Defining ‘strength training for runners’ weightlifting and bodyweight applications11:00 how to incorporate strength work14:46 how to start weightlifting, and gym anxiety19:46 Training schedule structure21:46 Strength training at home, equipment26:05 The Minimum Effective Dose of Strength Training for Runners29:46 Jason’s home strength training setup32:26 Injury Prevention Protocols37:35 How to deal with performance plateaus43:46 What new research has influenced your running and coaching in the last 10 years?50:50 Supershoes and shoe rotation55:10 advice for aging runners57:56 How Jason approaches running as a dad in his 40s01:02:56 Looking towards our 60s, 70s, and beyond
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The Consequences Of Delaying Carbs After Your Run
The reference paper: Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responseshttps://onlinelibrary.wiley.com/doi/10.1111/apha.14215Acta Physiologica Sept 2024Submit questions for future mailbag episodes in the comments or on the RLRH Substack.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 0:00 The role of carbs in running03:30 Carbs after running - why?05:05 Carb deprivation - fasted/depleted workouts06:40 The Study - testing the effects of delaying carbs post-run10:00 The findings of delaying carbs by 3hrs14:30 carbs led to more HIIT reps and lower RPE16:14 Applying the findings to your running
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Mailbag Q&A: Creatine, Dealing With Colds, Supershoes, & Aging Athletes
Brady Holmer and Thomas Watson answer your questions.Submit questions for future mailbag episodes in the comments or on the RLRH Substack.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 00:30 Static bike for marathon training advice05:05 Practical nutrition tips for pre and post run08:20 Dealing with colds and running14:03 First supershoes?19:34 Supershoe response for lighter runner24:46 Creatine long-term effects and protein advice30:50 lack of studies on aging female athletes?35:53 running / elliptical workout distribution38:52 Total knee replacement for serial marathon runner40:45 Diminishing returns from repeating workouts?
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The new 10% rule: the #1 predictor of running injury risk
The study:How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study https://bjsm.bmj.com/content/59/17/1203Brady’s newsletter breaking it down…https://runlongrunhealthy.substack.com/p/run-long-run-healthy-how-much-running00:00 Intro - The “How Much Running Is Too Much Study?”01:15 Critiquing the classic 10% rule of running02:21 The New Study, explained03:30 Single Session Spike method04:13 The Findings04:51 The “single session paradigm”05:07 Time to ditch the classic 10% rule?05:58 Why the data doesn’t support the classic 10% rule07:14 Our takeaways from the new study
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Less Running = Faster Marathons, per new Boston Marathon Study
Today’s notes and references:The paper: Training Volume and Training Frequency Changes Associated with Boston Marathon Race Performancelink:https://link.springer.com/article/10.1007/s40279-025-02304-4?cjdata=MXxZfDB8WXww Other research by the same team:Gastrointestinal cell injury and perceived symptoms after running the Boston Marathonhttps://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1268306/fullExertional Heat Stroke at the Boston Marathon: Demographics and the Environmenthttps://journals.lww.com/acsm-msse/fulltext/2021/09000/exertional_heat_stroke_at_the_boston_marathon_.3.aspxThe larger study I mention, of 151,000 runners, published Dec 2024:The training intensity distribution of marathon runners across performance levelshttps://researchprofiles.herts.ac.uk/en/publications/the-training-intensity-distribution-of-marathon-runners-across-peOur video breaking down the previous study:https://www.youtube.com/watch?v=39QVsDoCK8sRun 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 the study01:16 Describing the complimentary study02:21 The hypothesis - base building phase more important?03:22 Methodology and survey details05:31 Findings - macrocycle06:28 Findings - mesocyclone07:20 The big learning - less runs in mesocycle = faster marathon08:09 Our 3 takeaways
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.
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