Run Long Run Healthy12 Jun 2025

Ranking Running Metrics: Optimize, Track, or Ignore?

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

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