Run Long Run Healthy

Brady and Thomas break down a recent mini-review paper on negative splits and discuss the training, strategies, and their experiences in negative splits and pacing a marathon.References:The physiology and psychology of negative splits: insights into optimal marathon pacing strategies, find the paper here:→https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1639816/fullValencia marathon study:Influence of Sex, Athletic Category and Athletic Level on Marathon Pacing Strategy: An Analysis of the Trinidad Alfonso EDP Valencia Marathon From 2014 to 2023→ https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12329Run 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 Negative splits introduction01:18 Examples of elites running negative splits03:32 Benefits of running negative splits06:30 3 physiological advantages of NS…06:31 1. Glycogen management12:55 2. Thermoregulation16:50 3. Cardiovascular stability18:17 Managing a negative split20:38 Training sessions for a negative split25:56 Psychological techniques for training to negative split28:51 How to execute negative splits37:25 How to negative split a 3-hr marathon39:55 Further contributing factors42:50 Building your pace strategy

Show Notes

Brady and Thomas break down a recent mini-review paper on negative splits and discuss the training, strategies, and their experiences in negative splits and pacing a marathon.References:The physiology and psychology of negative splits: insights into optimal marathon pacing strategies, find the paper here:→https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1639816/fullValencia marathon study:Influence of Sex, Athletic Category and Athletic Level on Marathon Pacing Strategy: An Analysis of the Trinidad Alfonso EDP Valencia Marathon From 2014 to 2023→ https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12329Run 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 Negative splits introduction01:18 Examples of elites running negative splits03:32 Benefits of running negative splits06:30 3 physiological advantages of NS…06:31 1. Glycogen management12:55 2. Thermoregulation16:50 3. Cardiovascular stability18:17 Managing a negative split20:38 Training sessions for a negative split25:56 Psychological techniques for training to negative split28:51 How to execute negative splits37:25 How to negative split a 3-hr marathon39:55 Further contributing factors42:50 Building your pace strategy

What is Run Long Run Healthy?

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.