The reference paper: Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses

https://onlinelibrary.wiley.com/doi/10.1111/apha.14215

Acta Physiologica Sept 2024

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.com

Subscribe 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 running

03:30 Carbs after running - why?

05:05 Carb deprivation - fasted/depleted workouts

06:40 The Study - testing the effects of delaying carbs post-run

10:00 The findings of delaying carbs by 3hrs

14:30 carbs led to more HIIT reps and lower RPE

16:14 Applying the findings to your running

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?

The study:
How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study

https://bjsm.bmj.com/content/59/17/1203

Brady’s newsletter breaking it down…

https://runlongrunhealthy.substack.com/p/run-long-run-healthy-how-much-running

00:00 Intro - The “How Much Running Is Too Much Study?”

01:15 Critiquing the classic 10% rule of running

02:21 The New Study, explained

03:30 Single Session Spike method

04:13 The Findings

04:51 The “single session paradigm”

05:07 Time to ditch the classic 10% rule?

05:58 Why the data doesn’t support the classic 10% rule

07:14 Our takeaways from the new study