Brady Holmer
Every Running Weekly story that cites Brady Holmer (@Brady_H), newest first. 25 stories since September 2026.
On X: MSc in Human Performance. Runner. Science.
- Holmer flags WHOOP data where sleep regularity moved the numbers
Resting heart rate fell and HRV rose across 38,838 app users, and sleep duration did not change at all.
- Holmer flags study putting physical peak near age 36
Losses run roughly 1% a year after the peak and more than 2% a year by 63, but activity changed the slope, not the timing.
- Intervals blunted strength gains 40%, not muscle growth
Brady Holmer says the cost of running hard alongside lifting shows up in performance, not in fiber size.
- Holmer says 2 minute intervals beat 30 second sprints
The physiology writer says time spent near your ceiling is what drives the adaptation, and short sprints never get there.
- Holmer finds a carb ceiling, 120 and 150 grams look the same
Zach Bitter asks which experts are actually writing fueling guidelines in the 150 grams an hour range.
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- Holmer says glycogen does not explain the carb benefit
Three studies say the standard explanation for why high carb fueling works keeps coming up short.
- Bitter asks who actually recommends 150g of carbs an hour
Brady Holmer's durability thread turned into an argument about where the top end of fueling guidance came from in the first place.
- Holmer says 100g of carbs an hour rewrites durability
The fat burning advantage researchers found in unfueled riders vanished once intake hit 100 grams an hour, Holmer says.
- Study says non-elite marathoners fuel at 21.7g of carbs an hour
The race-day gap is not physiology, it is how little actually gets swallowed.
- Holmer, brain fog after a marathon shows up in the data
Two studies from one research group found myelin dips after 26.2 and comes back in about a month.
- Young runs 2:05:23 in Chicago on a torn hamstring
Vinny Mauri was on American record pace through 20 miles before his hamstrings seized and he stopped to stretch.
- The 10 grams of carbs an hour claim falls apart
A tiny carb dose looked good for about a day, then the man who posted it conceded the point.
- Holmer posts study where 10g of carbs an hour beats placebo
A dose a fraction of standard endurance guidance still moved the needle in the lab, days after the same number was being written off.
- Researcher says new data kills the 10g carbs an hour claim
Javier Gonzalez points to fresh data and says the absolute version of the claim does not hold.
- Holmer weighs a gel, finds 2 grams never leave the packet
A kitchen scale test says your 60 grams an hour plan is running slightly light.
- Heart rate debate lands on use it, just a lot less
Ross Tucker says proper use of heart rate means using it less rigidly, less often and with other metrics given more priority.
- How Assefa ran 2:11:04 on a ruptured Achilles
Steve Magness explains the pain science, Brady Holmer says the shoes did part of the tendon's job.
- Mauri trains on Planet Fitness treadmills, races Chicago
The 2:05 debutant from Toledo heads to a world major off a block almost nobody in American distance running would recognise.
- Mauri trains on gym treadmills capped below his marathon pace
The 2:05 debutant races Chicago next week off a gym membership and 36 miles at 4:56 pace.
- Ross Tucker on heart rate, using it properly means using it less
The running internet's heart rate argument has moved on from whether the metric is overrated to how little you should actually lean on it.
- Holmer ranks super shoes first, bicarb a distant fourth
A four-item list of what actually makes a marathon faster, with supplements dropped below an ellipsis.
- Brady Holmer floats diet soda as a fasted training hack
The idea is a hypothesis he is thinking out loud about, and he says so himself.
- "Zone 2 is a psyop" post gets shredded by Holmer and Bitter
One runner's 4:34 mile became the internet's training argument of the week.
- Study title says muscle keeps a memory of HIIT training
The journal posted the paper, Brady Holmer boosted it, and almost everything past the title is still unread.
- Study says 40 minutes in a 104F bath matched zone 2 work
Hot water immersion matched moderate aerobic exercise on one blood-vessel measure after 12 weeks, and the post posting it says a bath still does not replace running.
Topics Brady Holmer comes up in
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