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 Episode

02:55 Pre-wearables running metrics

05:00 Brady’s current devices

06:26 WE BEGIN: Optimize, Track, or Ignore?

07:00 Weekly Mileage / Volume

07:50 Long Run distance

08:44 Cadence

11:30 Stride Length

12:21 Ground Contact Time

13:16 Vertical Oscillation

14:40 Running Power (watts)

16:31 Heart Rate

17:20 HRV

20:45 Rate of Perceived Exertion / Fatigue

27:49 Motivation

29:20 VO2 Max

33:05 1-Mile Time

35:35 Run Streaks

38:52 Stress Scores

39:43 Sleep Duration

40:44 Sleep Quality

42:50 Resting Heart Rate

43:38 Respiratory Rate

47:22 Blood Glucose

48:02 Hydration status

48:39 Body Weight

50:15 Body Composition

51:17 BMI

51:49 Stress Loads / Mood

53:02 Menstrual Cycle Tracking

55:16 Blood Biomarkers (Iron, Vit D)

56:41 Core Stability Tests

58:07 Hand Grip Strength

5949: GAME ENDS:

59:50 The limits of metrics from tech

1:02:51 Brady’s recommended dashboard of running metrics

1:05:11 Nocebos vs Placebos

1:08:52 Do wearables reduce the purpose of running?

1:15:20 Brady’s Top Metric Pick

1:16:55 Thomas’ Top Metric Pick

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/2075-1729/15/6/867

The 4Rs app:

https://dbss.shinyapps.io/4RsApp/

00:00 4Rs Framework Intro

03:30 Allostatis explained

06:00 THE 4Rs FRAMEWORK

06:06 1st R - Rehydration

11:10 2nd R - Refuel

17:44 3rd R - Repair

21:58 4th R - Recovery

25:43 - Applying The 4Rs - Brady's Practices

29:50 - Thomas' Messy Approach

34:44 - Applying the toolkit to busy lives

37:27 The 4Rs app

39:01 Why The 4R framework is so useful

Run science, explained.

This week we're exploring longevity for runners, and how running can potentially help us live longer.

Expect to hear about a sub 4-minute miler's life expectancy, why VO2 Max is the most important trait to optimize for longevity, and thinking in decades not years.

00:00 Intro

02:00 What we know about the science of longevity

05:34 How running could hurt your longevity (Coronary Artery Calcification)

12:30 ‘Outrunning the grim reaper’ study of 4-minute milers

20:11 Why VO2 Max is the most important trait for longevity

24:00 How much can you train your Vo2 Max?

28:24 Reliability of measuring VO2 Max

31:48 Training protocols for increasing VO2 Max

34:44 Training considerations for older runners

36:52 Developing a mindset for longevity in running

39:20 Going from goals to systems

44:45 Setting goals that can improve longevity