Tread Lightly Podcast

90: How to Prevent Bone Stress Fractures: Bone Health for Runners with Dr. Nathan Carlson Nov 02, 2024

Being a runner does not mean that bone stress injuries are inevitable! We bring on a specialist today to discuss running and stress fractures, including how to prevent and treat bone stress injuries.

Discussion points include:

What is a bone stress injury?
Understanding stress reactions, stress fractures, and full fractures
Signs and symptoms of a bone stress injury
Risk factors for stress fractures
Does bone location impact your recovery rate?
How can runners improve their bone mineral density?
Are some bones more prone to injury?
Do certain foods help prevent stress fractures?
Does your body weight increase your risk of bone stress injury?

Connect with Nathan at @runningmatekc on Instagram and find both free and purchasable resources at https://runningmatekc.com/

References:

PMID: 36376061
PMID: 36720584

If you enjoyed this episode, you may also like:

78: Tendinopathy and Tendon Health with Dr. Alex Nelson
76: What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability
63: How to Start Running Again After Injury

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

89: What Runners Should Know about IT Band Syndrome Oct 26, 2024

Struggling with knee pain on the outside of your knee? Today’s episode may help! We are not physical therapists, so we approach the topic of IT band syndrome based on a coaching perspective and research. If you are dealing with IT band syndrome, we encourage you to reach out to a PT!

Discussion points include:

The anatomy of the IT band

Should you foam roll your IT band?

What causes IT band syndrome?

What exercises can address IT band pain?

Will stretching help the IT band?

Will cortisone shots help IT band pain?

Can a running gait analysis help treat IT band pain?

References:

PMID: 35007886

PMID: 26573859

PMID: 19574661

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

88: How to Prepare for RunDisney, Ragnar, and Other Relay/Multi-day Races Oct 19, 2024

Are you preparing for RunDisney weekend, a Ragnar relay, Hood to Coast, the Speed Project, or another multi-stage race? This episode is for you! Two experienced running coaches share expert opinions on how to train for multi-day races - and how to strategize so that you feel good during these races.

The physiological demands of multi-stage races
The importance of hydration and fueling during relay races
Developing a pacing and recovery strategy for relay races
How to include a Ragnar race in a larger training block
Different training strategies for a Ragnar race
How to train for the RunDisney race weekends
Strategies to enjoy Disneyworld/Disneyland and your RunDisney races

🎧 Looking for another running podcast? Jonathan Levitt explores the power of motivation for elite, sub-elite, and recreational runners alike in his popular For The Long Run podcast. Listen here: https://pod.link/1453616436

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

87: Your Treadmill Running Questions, Answered Oct 12, 2024

What do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questions about treadmill running, including if you need a 1% incline, whether you can train for a race on the treadmill, and how to enjoy treadmill runs.

Discussion points include:

Shifting your mindset around treadmill running
Is it harder to run on a treadmill?
Can you train for a marathon on a treadmill
Do you need to use a 1 percent incline on the treadmill?
Is your watch or your treadmill accurate for measuring pace/distance?
What are good treadmill shoes?

References:

PMID: 27170525
PMID: 29641564
PMID: 22357398
PMID: 22357398
PMID: 35176971
https://runningwritings.com/2023/01/treadmill-workouts-guide.html
https://daily.jstor.org/treadmills-were-meant-to-be-atonement-machines/

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!

Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

86: What You Need to Know about Running and Pelvic Floor Health, with Dr. Amanda Fisher Oct 05, 2024

Don’t skip this episode just yet - every runner, male, female, non-binary, parents, child-free, etc can learn from Dr. Amanda Fisher!

In this episode, Dr. Fisher explores how your pelvic floor impacts your running, including hip and groin injuries, bladder control while running, and even the runner’s trots. We have received many questions about these topics and felt it best to bring on an expert about running and your pelvic floor.

Discussion points are:

What is your pelvic floor and why does it matter for running?
Does running strengthen or weaken the pelvic floor?
What are symptoms of a dysfunctional pelvic floor?
Are kegel exercises appropriate for all runners?
What to expect when you visit a pelvic floor PT
Do yoga or Pilates help your pelvic floor?
How to strengthen your pelvic floor for running after childbirth?
How to manage if you pee yourself while running

You can connect with Dr. Fisher: www.empoweryourpelvis.com Instagram: https://www.instagram.com/empower.your.pelvis/

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!

Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

85: How to Manage Pre-Race Nerves Sep 28, 2024

Most runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race nerves happen - and while some nerves can be a performance enhancer, too much anxiety can wreck your race. We provide guidance for managing pre-race anxiety in this episode as we draw upon our experiences of working with hundreds of runners.

Discussion points include:

What it means if you have pre-race nerves
Why you want to work on controlling excessive pre-race anxiety
How to calm yourself down before a race
The value of race day routines
How you can use tune-up races to work through pre-race jitters
How to relax the night before and the morning of a race

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!

Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20

Resilience CBD 20% off - https://www.runtothefinish.com/resilience-cbd/

84: Should Runners Follow Cycle Syncing? How to Manage Running on Your Period Sep 21, 2024

This episode brings in some new research to update one of our early episodes - running on your period. In addition to talking about cycle syncing, we expand this episode to discuss how to deal with cramps, PMDD, and other PMS issues while running. This episode should be super helpful if you are a female runner or a coach to female runners!

Discussion points include:

A quick overview of the menstrual cycle

Why cycle syncing may actually impair your performance

The effects of menstrual cycle phase on performance markers

Practical tips for how to feel your best when running on your period

Running with PMDD, heavy periods, and more

Is it normal to miss your period as a runner?

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!

Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

References

PMID: 38600646

PMID: 37033884

PMID: 32781438

PMID: 32037785

PMID: 32661839

Survey referenced: https://www.womenshealthmag.com/uk/fitness/a60004028/cycle-syncing/

83: What Happens to Your Body After a Marathon & A Marathon Recovery Guide Sep 14, 2024

Did you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s a reason it feels so hard to climb up and down stairs after a marathon? It may surprise you all that happens to your body after a marathon!

First, we answer a listener’s question about time on feet for easy-paced long runs. Then, we dives into the nuances around a popular topic on social media: how much time should you take off running after a marathon? We take a step back first to understand what exactly happens to your body when you run a marathon - and then provide a marathon recovery guide based on that.

Discussion points include:

What running a marathon does to your musculoskeletal system
Lung and diaphragm fatigue after a marathon
Why you may feel emotional or confused after a marathon
Why you may feel nauseous or have poor appetite after a marathon
A deep dive into changes of biomarkers of systemic inflammation and muscle damage after a marathon
Why you can’t rely on muscle soreness as a sign you are ready to start running again
Are you more likely to get an upper respiratory illness after a marathon?
How many days should you take off of running after a marathon?

Support the podcast! Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running.

This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20

References:

PMID: 34541607
PMID: 23705863
PMID: 39094181
PMID: 3169192
PMID: 31045685

82: Hybrid Training as Health Training and Myth-Busting Female Physiology Trends with Dr. Alyssa Olenick Sep 07, 2024

In this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Olenick has her PhD in Exercise Physiology and joins us to discuss the overlapping fields of hybrid training and female physiology.

Discussion points include:

Dr. Olenick’s research on female athletes
Why runners need to consider both health and performance in training
Defining hybrid training
Why loading the spine is so important for runners
Do female runners respond differently to zone 2 training?
How much high-intensity interval work do female runners need?
Why under-eating impacts your hormones more than your training
Myth-busting in regards to cortisol and training
How carbs can reduce your cortisol levels

You can find Dr. Alyssa Olenick at:

81: How Much Do Genetics Impact Your Running Performance? Aug 31, 2024

Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of being a gifted athlete, or can you train beyond your genetic disposition? We explore the science of genetics on running performance in this episode. Additionally, we answer a listener’s question about using swimming as cross-training.

Discussion points include:

A very quick and simple overview of genetics and epigentics
The impact of genetics on trainability
Is elite athleticism inherited?
Do genetics, training, or both influence VO2max?
Genetics, muscle fiber typology, and performance
How much do your genetics impact your injury risk?
Do your genetics impact your body size?
How genetics change your caffeine response
Why we don’t recommend genetic testing for runners
The future of genetic doping

This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20

References:

Ehrman, J, Kerrigan, D, & Keteyian, S. (2018). Advanced Exercise Physiology: Essential Concepts and Applications. Human Kinetics.

PMID: 29509641

PMID: 34366884

PMID: 30006671

PMID: 35428907

PMID: 34564332

PMID: 34366884

PMID: 34475628

PMID: 38982591

PMID: 37471354

80: Running Gear: What's Overhyped or Worth the Price? Aug 24, 2024

First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode based on requests from listeners: what running gear is overhyped, and what gear is actually worth the cost?

Discussion points include:

Do you need a Garmin or other running watch?
Do you need a chest strap heart rate monitor?
Are foot pods worth the cost?
Are sweat trackers useful or overrated?
Are Whoop or Oura rings useful?
Should you purchase compression boots?
Are massage guns worth the cost?
Do you need carbon-plated running shoes?
Are EMS suits worth the investment?
The one piece of gear we think most runners should have
Our headphone recommendations for running
Why sunglasses are a must-have piece of running gear

Further resources:

Sweat calculator: https://www.featherstonenutrition.com/hydration/

Sodium calculator: https://www.featherstonenutrition.com/sodium/

https://www.runtothefinish.com/best-sunglasses-for-running/

https://www.runtothefinish.com/ultimate-guide-to-running-hydration/

https://lauranorrisrunning.com/carbon-plated-running-shoes/

https://lauranorrisrunning.com/polar-vs-garmin/

Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you!

79: RPE vs Pace vs Heart Rate: How to Measure Intensity on Your Runs Aug 17, 2024

How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener’s question about caffeine supplementation, coffee, and energy drinks before runs.

Discussion points include:

When do you want to use pace on your runs?
Understanding the different pace calculators
How often should you test and reset your training paces?
How do you use Rate of Perceived Exertion (RPE)?
How to use the Talk Test for running
Who benefits from using heart rate monitoring?
How to use multiple methods to calibrate your training intensities
Do power meters offer an option for measuring intensity?

If you enjoyed this episode, you may also like:

73: How to Use Heart Rate Zones for Running
66: How to Improve Your Mile Time
61: VO2max Workouts, Threshold Runs, and More

Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you!

78: What Runners Need to Know about Tendinopathy and Tendon Health (with Dr. Alex Nelson) Aug 10, 2024

Are you struggling with Achilles pain, a chronic high hamstring injury, or another tendon issue? This is the episode for you! We brought on an expert on tendinopathy and tendon health - Dr. Alex Nelson, DPT, owner of Training with Tendinopathy.

You can follow Dr. Nelson on Instagram @training_with_tendinopathy

Discussion points include:

Defining tendinopathy vs tendonitis vs tendinosis
Why rest alone doesn’t resolve tendinopathy
Warning signs and risk factors for tendinopathy
Why you need strength training to rehab tendinopathy
Plyometrics vs isometrics for tendon health and rehab
Return to run timelines for tendinopathy
The risks and rewards of a cortisone shot
How to use pain to guide your tendon rehab process
Do collagen supplements support tendon healing?
How protein supports tendon health
Tips for managing high hamstring tendinopathy
What happens if you train through untreated tendinopathy?
Do carbon plated running shoes hurt or harm tendons?

77: What to Do After a Disappointing Race Aug 03, 2024

As unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience happens to almost every runner! It’s part of putting yourself out there and chasing your goals. We talk about dealing with challenging races and missed goals in this episode.

Before our main topic, we answer a listener's question about scrapping vs foam rolling.

Why and how to do a post-race assessment
Navigating post-race emotions
What can you do in the 24 hours after a tough race?
Should you do a redemption race?
How long should you wait to race again?
What NOT to do after a race that doesn’t go as planned

Further reading:

https://lauranorrisrunning.com/how-to-recover-after-a-marathon/

https://lauranorrisrunning.com/how-to-recover-after-a-half-marathon/

https://www.runtothefinish.com/post-race-blues-recovery-plan/

76: What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability Jul 27, 2024

Our listener question follows up on the listener question from episode 72 - how do you take objective vs subject approaches to determine your best race distance? Then, we dive into an important topic: pre- and post-run nutrition, and why they matter so much. We dive into the science and provide practical tips that you can implement in your own training.

Discussion points include:

The definition of LEA and REDs
Unintentional vs intentional LEA
Symptoms and impacts of LEA
How much and what should you eat before runs
How soon should you eat after a run?
What to eat after a run

References

PMID: 32245088

PMID: 37329147

PMID: 35267961

PMID: 29889151

PMID: 28919842

PMID: 12617691

Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com

75: Why Your Easy Pace Isn't Improving, Low Volume Marathon Plans, and More: Our Informed Hot Takes Jul 20, 2024

In the midst of a running boom, there is more information than ever being shared on social media. However, some of that information is misguided or presented without nuance - if not just straight up inaccurate. Our “hot takes” episodes guide you through some of these topics, drawing from our years of experience in coaching and from an evidence-based approach to coaching and training theory.

Discussion points:

Should you take electrolytes daily during the summer?
Should your easy pace always be improving?
Is red light therapy beneficial for recovery?
Should you take ice baths?
Do run less, run faster marathon plans work?

References:

PMID: 21088862

PMID: 28748217

https://examine.com/other/red-light-therapy/faq/is-red-light-therapy-beneficial-for-exercise-performance-and-recovery/

PMID: 31513450

PMID: 35157264

PMID: 33146851

PMID: 26581833

PMID: 38695978

PMID: 29200895

This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/

74: How to Set Realistic Running Goals (With Elisabeth Scott of Running Explained) Jul 13, 2024

We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we have our first guest, who has graciously hosted us on her podcast before. Elisabeth Scott of Running Explained joins us for a discussion on running goals.

Discussion points include:

Process goals vs outcome goals
How much can you improve in a training cycle?
How to set realistic running goals
How to use race equivalency calculators
Mental vs physical limitations
How to reset after missing your goals
How social media impacts goal setting

Further Resources:

Elisabeth’s Goal Setting Masterclass: https://www.runningexplained.co/challenge-page/masterclass-goalsetting

Slate marathon calculator: https://www.slate.com/articles/sports/sports_nut/2014/10/running_calculator_introducing_slate_s_marathon_time_predictor_a_better.html

Follow Elisabeth @runningexplained on Instagram

Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill-compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com

73: How to Use Heart Rate Zones for Running Jul 06, 2024

We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running.

Discussion points include:

Who should use heart rate zone training?
Are Garmin’s heart rate zones accurate?
How to calculate your individual heart rate zones
Understanding the five-zone model
Should you use your watch or a chest strap to measure HR on runs?
Should certain runners NOT use heart rate zones?
What is cardiac drift?
Should you use heart rate monitoring for your hard workouts?
What is so bad about zone 3?
How do you run with low heart rate on hills?
How much do heart rate zones matter for low-volume runners?

This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/

Further resources:
Lactate threshold HR test: https://lauranorrisrunning.com/lactate-threshold-test/
https://www.runtothefinish.com/best-heart-rate-monitor/
Polar Verity Sense Armband: https://amzn.to/3ztNsLJ (affiliate link)
Amanda’s low heart rate training plans: https://www.runtothefinish.com/low-heart-rate-training-plans

References:

PMID: 29599724
PMID: 16095403
PMID: 33042384
PMID: 30539120
PMID: 32343255

72: How to Train for Your First Half Marathon Jun 29, 2024

The half marathon is one of the most popular race distance out there, for both experienced and novice runners. This episode focuses on how to train for your first marathon - while minimizing injury risk and enjoying the experience. These tips can also be helpful even if you are an experienced half marathon runner!

Discussion points include:

Do you need to race shorter distances before you do a half marathon?
How long should you spend training for your first half marathon?
How to pick a half marathon plan for your first race
How far should you run before your first half marathon?
How many days per week should you run?
Nutrition and hydration for your first half marathon
How to reduce your injury risk
Should you have a goal finish time for your first half marathon?

Resources:

Amanda’s book: https://amzn.to/2MDXNda

https://www.runtothefinish.com/half-marathon-training/

https://lauranorrisrunning.com/half-marathon-workouts/

https://lauranorrisrunning.com/how-far-should-you-run-before-a-half-marathon-or-marathon/

71: How to Travel for a Marathon (Or Other Destination Race) Jun 22, 2024

Are you traveling for a marathon (or other distance) soon, either domestically or internationally? Then this episode is for you! We have tips on how to make your destination race - and all the travel logistics around it - the smoothest and most enjoyable experience possible.

Discussion points:

Managing your hydration while traveling for a race
How to sleep on an airplane
How to deal with jet lag around your race
Should you do a shakeout run after arriving at your destination?
Nutritional considerations for destination/international races
How to manage car travel before a goal race

This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at ⁠https://www.boulderthon.org/⁠

If you enjoyed this episode, you may also like:

Episode 39: Running at High Altitude
Episode 67: Is the Boston Marathon Overhyped?
Episode 69: How to Adjust Your Race

References

PMID: 33208347

70: How to Fit Running and Training into Your Life Jun 15, 2024

Easy runs, interval workouts, strength training, prehab work, warm-ups, cross-training, and recovery - it’s a lot for anyone, much less if you are balancing a job and family! Additionally, you may have received messaging before that you NEED to do more to improve - but maybe that doesn’t mesh with your real life.

There is a big gap between training theory and the actual applied practice of training. So how do you fit in running, strength, and supplemental training into your life? We are bringing you tips for time-limited athletes, based on our years of experience and understanding of training theory/exercise science application and adaptation.

How to use your warm-up to sneak in plyometrics and mobility work
Do you need high-volume running to improve?
How to fit in strength training if you are time-limited
How do you fit in different running workouts into your training?
How to use untraditional training cycles (10-day cycle, etc)
How to train around long workday shifts
How to train if you work a sedentary desk job
Speed workouts for time-limited athletes

Further resources:

https://swell.uccs.edu/theathletesplate

https://www.instagram.com/p/C3Las0KvHMs/?img_index=1

https://www.instagram.com/p/C0bpPSFLjy3/?img_index=1

https://www.runtothefinish.com/how-to-find-5-extra-hours-a-week-for-running-pre-hab-or-anything-really/

References:

PMID: 36242642

Enjoy this podcast? You can follow Amanda @runtothefinish and read her helpful articles at runtothefinish.com. You can find Laura’s evidence-based articles at lauranorrisrunning.com and follow her @lauranorrisrunning. Ad revenue supports our content creation, so visiting our websites is a great way to learn more while supporting the podcast!

69: How to Adjust Your Race for Injury, Illness, Weather, and More Jun 08, 2024

This experience happens to virtually every runner. No matter how well your training cycle went, race day doesn’t go as planned. You get sick on race week, the weather forecast looks sub-optimal, you have a lot of work stress, or you just don’t feel great on race day. We draw on our coaching experiences as well as a basic understanding of race day physiology for this episode.

Before all that, we answer a listener’s question about what to do in the couple of months before starting a marathon training plan.

Discussion points include:

How to adjust for illness on race day
What do you do if you get injured before race day
Race day adjustments for weather
What to do if goal pace feels too hard on race day
How do you deal with GI upset during a race
How to adjust if you get your period on race day

If you enjoyed this episode, you may also like:

15: Running in the Heat

42: Your Guide to Cold Weather Running

44: Why Do You Get Muscle Cramps?

58: How to Pace a Marathon [Updated]

68: Do You Need Stability Shoes? Understanding Overpronation Jun 01, 2024

Are stability shoes outdated or the magic key to preventing injury? It’s actually neither - for some runners, they are the appropriate shoes, but they aren’t for everyone. We discuss overpronation and stability shoes in this episode.

Discussion points include:

Understanding pronation and supination in the running stride

Is overpronation bad?

What are stability shoes and how do you if know you need them?

Will stability shoes prevent injury?

How do you know if you are wearing the right running shoe?

This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/

References

PMID: 30599386
PMID: 33306927

67: Is The Boston Marathon Overhyped? May 25, 2024

The big marathons including Boston and New York are ubiquitous on social media - but do they live up to the hype? We take a different format in our episode today and provide you with a nuanced hot take (as paradoxical as that sounds) on the most popular marathons.

First, we answer a listener’s question about taking Tylenol or Advil before a race. Then, we dive into a hot take: are the World Marathon Majors, including the Boston Marathon, overhyped on social media?

Discussion points include:

How Boston may have oversaturated running news over the past year
Why Boston should keep spots for charity runners
Should Boston change their entry process/qualifying standards?
Is it too easy for women to qualify for Boston?
Why are the World Marathon Majors (New York, Chicago, etc) so special?
Why you should embrace your own running journey no matter which races you run

References:

PMID: 37075050

66: How to Improve Your Mile Time May 18, 2024

The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is an entirely different challenge. In this episode, we discuss how to improve your mile time - whether you are aiming for a 5 minute mile or 12 minute mile.

Discussion points include:

What are the benefits in racing a mile?
The physiology of racing a mile
How to train for a mile race
Speed workouts to improve your mile time
Supplemental workouts including plyometric workouts
How often can you race a mile?
Do you taper for a mile race?
How to pace a mile race
Nutrition considerations for racing a mile

References:

PMID: 34021488
PMID: 30299184

65: Does Running Make You Look Older? And Other Common Running Myths May 11, 2024

A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we wade through the myth and evidence in this episode.

How does blood donation impact your running?
Does running make you look older?
Do zero drop shoes protect you from running injury?
Should you stop running when you reach menopause?
Is running marathons bad for your health?
Does sweating in the cold make you sick?

If you enjoyed this episode, you may also like:

Episode 25: Running during Perimenopause and Menopause

Further resources:

https://lauranorrisrunning.com/donating-blood-affects-running/

https://lauranorrisrunning.com/sunscreen-for-runners/

https://www.runtothefinish.com/zero-drop-shoe-review/

https://lauranorrisrunning.com/heel-strike-running/

https://www.runtothefinish.com/best-cushioned-running-shoes/

References:

PMID: 22953596
PMID: 31685526
PMID: 31045685

64: Does Body Size Impact Your Training? Tips for Runners in Taller and Larger Bodies May 04, 2024

Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However, we’ve noticed that a lot of the online advice that focuses mostly on how to start running if you have a larger body - but what about if you are a seasoned runner who is taller, more muscular, or heavier?

Discussion points include:

What are the Athena and Clydesdale categories?
Do you need to lose weight to start running?
Understanding “metabolically healthy”
How does running in a larger body increase your injury risk?
Do larger runners need more fuel during long runs/races?
Sweat rates for taller and heavier runners
Running gait variations for taller runners
Inclusive sizing gear/clothing brands
Tips for new runners

Sweat test instructions: https://www.featherstonenutrition.com/hydration/

References:

PMID: 27852613

PMID: 38350462

https://www.health.harvard.edu/blog/overweight-and-healthy-the-concept-of-metabolically-healthy-obesity-201309246697

63: How to Start Running Again After Injury Apr 27, 2024

First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice.

Discussion points include:

When can you start running again injury?
Designing return to run plans based on how long you were off
How to use cross-train during injuries
How to reintroduce hard workouts/fast running after injury

62: How to Run a Sub 2 Hour Half Marathon Apr 20, 2024

One of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster than the average finisher - it's a time that represents lots of hard work and dedication. In this episode, we are sharing tips from our years of coaching runners to this goal. Even if you have already run a sub-2 half marathon, this episode may still have some helpful running tips for you!

Discussion points include:

How do you know if you could run a sub-2 half marathon?
Training paces for preparing for a sub-2 half marathon
How to fuel during a half marathon
Do you need to carb load for a half marathon?
How many miles should you run per week when training for a 2 hour half marathon?
How far should you run before a 2 hour half marathon?
How many weeks should you train for a half marathon?
How to pace a 1:59 half marathon

61: VO2max Workouts, Threshold Runs, and More: Understanding the Different Types of Running Workouts Apr 13, 2024

What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more.

Before delving into the main discussion, we answer a listener’s question on running shoes for the treadmill.

Discussion points include:

When should you start adding running workouts to your training?

How to start introducing running workouts as a beginner
What are fartlek runs?
Distinguishing between tempo runs and threshold workouts
What are critical speed workouts?
Defining VO2max running workouts
The value of strides and sprinting for long-distance runners
Goal vs current race paces
Our top coaching tips for including speed workouts in your training

References:

PMID: 36900796
PMID: 31045681
PMID: 35362850
PMID: 29417745

60: Strength Training for Runners Apr 06, 2024

We received several listener questions about strength training for runners, and this episode has answers!

Discussion points include:

Sample schedules for how to include strength training with your running
Should you always lift on the same day as a hard run?
What are the benefits of strength training for runners?
Managing muscle soreness from strength training
Should you run or lift first?
Is bodyweight strength training enough for a strength training program for runners?
How heavy of weights should you use in a strength workout?
Should runners do upper body strength training?
How often should you strength train?
When to taper down strength training for marathon runners (and other race distances)

References:

PMID: 32844333
PMID: 27135468
PMID: 31086736
PMID: 28394719
PMID: 33751469
PMID: 33491216
PMID: 35591809
PMID: 34822137
PMID: 33374897

59: Do Age and Gender Make a Difference in Running? Mar 30, 2024

How much of a difference do age and gender actually make when it comes to training and performance? We’re taking a deep dive into those topics in this episode!

Discussion points:

Why do some runners get faster with age?

Shifting your perspective on goals as a masters athlete

Understanding the physiological causes of gender differences in running

Sociocultural variables impacting gender differences

Do female athletes need to train differently than male athletes?

How much do age and gender actually impact your training?

If you enjoyed this episode, you may like:

Episode 25: Running during Perimenopause

Episode 26: Training Recommendations for Older Runners

Episode 35: Increasing Women’s and Girls’ Participation in Running

Episode 45: How to Start Running at 40 (and Beyond)

References:

PMID: 35058806

PMID: 31045681

https://journals.lww.com/acsm-esm/fulltext/2023/07000/sex_differences_in_marathon_running__physiology.1.aspx

https://runrepeat.com/state-of-ultra-running

58: How to Pace a Marathon | Updated Episode Mar 23, 2024

Join us for another updated episode today! This episode is an update - with better audio quality and additional information - on our popular marathon pacing episode.

Discussion points include:

Understanding different pacing strategies
How does weather impact your marathon pacing
Should you use heart rate to set your race day strategy?
How to pace a marathon on hilly courses, downhill courses, etc.
How to use your fueling strategy to support your pacing strategy
When should you start pushing hard in a marathon?
How to set a marathon goal pace
How do you stay on pace when you start to fatigue?

Resources:

Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/

Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/

References:

PMID: 22649525
PMID: 24747298
PMID: 33829868

57: How to Build Running Endurance Mar 16, 2024

Curious about how to build running endurance? If learning how to run faster and longer is your goal, you will want to listen to this episode.

Discussion points include:

The most important factor when building endurance (our answer may surprise you!)
The importance of properly warming up
How to overcome cardiac drift
Should you use heart rate, RPE, or pace?
How to use walking to build your running endurance
Can uphill running help you build running endurance?
Does strength training help you run longer?
Should you run by time or distance?

References:

PMID: 27636554
PMID: 23538293

56: What You Should Know about Running While Pregnant Mar 09, 2024

As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider.

This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives.

Discussion points include:

Basic medical recommendations
What is safe for running while pregnant?
How to navigate body changes during pregnancy as a runner
Hydration and nutrition on runs during pregnancy

References:

PMID: 21393257

PMID: 22314872

PMID: 29644086

PMID: 34165763

55: Beer as a Recovery Beverage, The Gotta-Go Urgency on Runs, and Other Listener Questions! Mar 02, 2024

You asked and we are answering! This episode answers listener questions on all things running, including:

Should you do a tune-up race or a baseline race before training?
Can anyone run a marathon?
How to manage incontinence/leakage when running
How do you pick the right running coach for you?
Are apps like Apple Fitness or Peloton effective for general strength training?
How do you incorporate group runs into a training plan?
How do you care for blisters, calluses, and black toenails?
Do you need to reach a certain mileage of easy runs before adding in hard workouts?
How do you fuel before an early morning run?
Is there any advantage to sugar-free running gels?
Is beer a good recovery beverage?

Resources:

Bump Runner Postpartum Program

Lift Run Perform Monthly Lift

Danielle Pascente Strength Programs

References:

PMID: 27338452

PMID: 34284350

54: Why are You Tired All the Time? Understanding Fatigue and Running Feb 24, 2024

Are you tired all the time, both during runs and during the rest of the day? We have received a few listener questions on this topic, so we are taking a deep dive into training fatigue, abnormal fatigue, bloodwork, training load management, and more!

Amanda’s experience with fatigue and running
Normal vs abnormal fatigue
Is your nutrition causing fatigue?
Low energy availability
Eating disorders and disordered eating
Is it your training plan that is making you tired?
Other factors that may cause fatigue

If you enjoyed this episode, you may also like

Episode 16: What Runners Need to Know About Iron
Episode 24: The Science of Overtraining
Episode 25: Running during Perimenopause
Episode 31: How to Manage Muscle Soreness

References:

Jeukendrup & Gleeson. (2016). Sport nutrition. Third edition.Human Kinetics.
Gropper & Smith. Advanced nutrition and human metabolism. Sixth edition. Wadsworth Cengage Learning.
PMID: 34181189
PMID: 28012184
PMID: 33095376
PMID: 37329147
PMID: 37052052

53: How to Qualify for the Boston Marathon Feb 17, 2024

Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for most runners - so we are sharing what we have found works in real-life coaching practice. Before all that, we answer a listener’s question on beetroot supplements for running.

Discussion points include:

Intrinsic vs extrinsic factors that influence one’s ability to run a BQ
How to choose a marathon for a BQ attempt
How racing 5Ks, 10Ks, and half marathons can help you run a faster marathon
How to dial in your nutrition for a BQ marathon
How to train for a BQ marathon
The role of when training for a BQ marathon

Further resources:
How Bad Do You Want It? By Matt Fitzgerald (affiliate link)

52: How Far Should You Run Before a Marathon? An Updated Episode on the Three Hour Long Run "Rule" Feb 10, 2024

We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited rule that you should never run longer than three hours in training?

We re-recorded our first ever episode for an updated discussion (with better audio quality!). We dive into the science of marathon long run length, as well as provide some practical recommendations.

Before all that, we answer a listener question about reflective gear recommendations.

Our reflective gear recommendations include (with affiliate links):

Petzel Ikocore Headlamp

Amphipod Xingelt Reflective Vest

Nathan Streak Reflective Vest

https://www.runtothefinish.com/reflective-running-gear/

Discussion points:

What is the rationale behind long run time limits?
Who should limit their long runs versus who should lengthen the long run?
How big of an injury risk are marathon training long runs?
How long should you cap a long run in marathon training?
Is more always better with long runs?
Alternative marathon training approaches
How to fuel these long runs to feel good and recover well
Long run mileage in the context of weekly mileage

If you enjoyed this episode, you may also like:

Episode 5: Long run fueling
Episode 17: First marathon training tips
Episode 34: How to safely increase your running volume

References:

PMID: 31704026
PMID: 32421886
PMID: 32403259
PMID: 32183425

51: When to Quit a Run vs When to Push Through Feb 03, 2024

We start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most common questions we hear as running coaches: when is it okay to quit a run? When should you push through? When should you skip a run altogether? How do you discern low motivation versus a legitimate reason to quit a run?

Discussion points include:

Our take on the “no days off” mentality in running
What to do when your running motivation is low
Should you run with a cold or other illness?
Should you run if running is painful?
What to do if a run is not going well
What to do if you have to skip a long run
What to do if you get sick during your taper
When should you skip your race
When to quit a race (DNF)

Further reading:

https://lauranorrisrunning.com/what-is-zone-2-training/

https://www.runtothefinish.com/zone-2-heart-rate-training/

https://www.runtothefinish.com/running-heart-rate/

https://lauranorrisrunning.com/training-intensity-distribution-for-runners/

47: US Marathon Trials Preview and Our Picks for the US Olympic Team! Jan 06, 2024

We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 Marathon Olympic Trials!

Discussion points include:

A preview of the marathon course and spectating tips
The start time controversy
How are athletes chosen to go to the Olympics? Understanding the Olympic Standard times
The financial costs of hosting the US Olympic Marathon Trials
Our picks for who will make the US Olympic Team
The track and field Olympic trials

References/Further Reading:

https://www.usatf.org/events/2024/2024-u-s-olympic-team-trials-—-marathon/2024-u-s-olympic-team-trials-marathon-qualificatio/women-s-marathon-performances

https://www.letsrun.com/news/2022/04/are-the-us-olympic-marathon-trials-broken-examining-the-business-model-of-americas-greatest-marathon/

45: How to Start Running at 40 (and Beyond) Dec 26, 2023

We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond.

Discussion points:

Benefits of starting running as a master’s athlete (4:20)
Why it may feel harder to start running at age 40 or older (7:15)
Step one of how to start running at 40 and beyond (11:00)
Reducing injury risk when you start running (15:30)
How to use run-walk intervals (17:50)
Why you should be strength training after age 40 (19:53)
Protein for masters athletes (25:12)
Recovery for new runners over 40 (26:20)
Uphill strides to preserve VO2max (28:32)
Plyometrics for runners over 40 (31:01)

If you enjoyed this episode, you may like:

- Episode 25: Running during Perimenopause and Post-Menopause

- Episode 26: Training Recommendations for Older Runners

Further resources:

Dynamic warm-up: https://www.runtothefinish.com/dynamic-stretching-warm-up-running/

Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/

Tips to start running over age 50: https://lauranorrisrunning.com/start-running-at-50/

Tips for running after 60: https://www.runtothefinish.com/running-after-60/

References:

PMID: 22313809

PMID: 30848809

46: Sensitive Stomach Gels, Female Athlete Triad, and More Listener Q&A Dec 26, 2023

We wrap up season 1 of the Tread Lightly podcast by answering some of your questions!

Eating disorders/disordered eating in younger athlete population (0:50)
Can you go too easy/slow on your easy runs? (7:40)
Reducing fiber intake around races (11:20)
Gel recommendations for sensitive stomachs (16:00)
Isotonic gels and carbohydrate absorption rates (21:25)
Blackcurrant/CurraNZ supplements (25:00)
Distance vs time when cross-training (29:00)
Weekly runs when not training for a race (31:25)
Our thoughts on Apple watches for running
Strength training machines for runners (36:20)

If you enjoyed this episode, you may also like:

- Episode 29: Listener Q&A

- Episode 10: How do you train when not preparing for a race?

References:

Jeukendrup & Gleeson. (2016). Sport Nutrition. 3rd Edition. Human Kinetics.

PMID: 32460873

We will be taking a one-week winter break. We will return on January 6 with season 2! Thank you to everyone who listened - we appreciate you!

Episode 44: Why Do You Get Muscle Cramps When Running? Dec 09, 2023

Ever wonder why you get muscle cramps when running? We have the answers - or at least, as the theories behind why you may get crampign from running. After we start with a listener’s question about bathroom issues during runs, we dive into the theories of cramping, how to prevent muscle cramps, and how to get rid of muscle cramps when running if they happen.

Discussion points include:

Muscle cramps vs stomach cramps vs side stitches (6:14)
Different theories of what causes muscle cramps (8:16)
How to treat mid-run muscle cramps (11:10)
Training interventions to reduce risk of muscle cramps (14:14)
Does magnesium prevent muscle cramps? (19:42)
Do compression socks reduce muscle cramps? (22:21)

Episodes of interest:

Electrolytes - Episode 12

Long run fueling - Episode 5

Marathon pacing - Episode 6

References:

PMID: 32956536

PMID: 31696455

PMID: 34185846

Episode 43: Reasons Not to Run a Marathon Dec 02, 2023

This episode might seem like one big hot take, but we are coming at this topic based on real-life coaching experience and an understanding of the physiology of marathon training. As hard as it may be for some to hear, there are times when you should NOT train for a marathon. Our recommendations are not absolutist; individual situations may vary. However, our intention is to encourage reflection for when to run a marathon - and when not to.

First, answer a listener's question on running fuel options for runners with IBS/IBD/sensitive stomachs. (We reference episode 5 on long run fueling.)

Discussion points include:

The impact of stress on marathon training
How long should you be running before you do a marathon
How far should you be able to run before a marathon?
Should you train for a marathon while trying to lose weight?
Eating disorders, injury, and health issues and their impact on marathon training
How many marathons should you run per year?
Why you should not train for a marathon if you have signs of overtraining
How long should you wait to run a marathon after having a baby?

Use code TREADLIGHTY for $50 off a membership on the Run to the Finish Virtual Run Club!

You can connect with us on Instagram (@treadlightlyrunning) or via email podtreadlightly@gmail.com - thank you all for listening!

Episode 42: Your Guide to Cold Weather Running Nov 25, 2023

This whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Amanda and Laura both have years of experience of running in the cold (from living in Northwest Indiana and Colorado). We take a look at what the research says about cold weather endurance training and share tips and tricks we’ve learned over the years.

Discussion points include:

Motivation during the winter months
The value of pre-run warm-ups for running in cold weather
How to dress for running in cold weather
Breathing issues from running in the cold
Hydration and fueling on runs in cold weather
Do you run slower in cold weather?
Tips for running on snow and ice
How cold is too cold to run?
Tips for racing in cold weather

Further resources:

https://www.runtothefinish.com/what-to-wear-winter-running/

https://lauranorrisrunning.com/your-guide-to-running-in-cold-weather/

https://lauranorrisrunning.com/how-cold-is-too-cold-to-run/

https://lauranorrisrunning.com/racing-cold-weather/

https://www.runtothefinish.com/best-winter-running-shoes/

https://www.runtothefinish.com/running-on-ice-tips/

https://www.runtothefinish.com/cold-weather-running-gear

References:

PMID: 34652333

PMID: 34574624

PMID: 26756639

PMID: 34574624

PMID: 17473775

PMID: 34752434

Episode 41: How to Improve Your 5K Time Nov 18, 2023

5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for you, the distance can be challenging in terms of speed. If you want to improve your 5K time - whether that's a sub-40 min 5K, sub-30, or sub-20 - this is the episode for you!

We also answered a listener question on run-walk intervals.

Discussion points include:

Weekly mileage when training for a 5K
How to set a 5K goal pace
5K pace specific workouts
Do you taper for a 5K?
How to fuel for a 5K race
Warming up before a 5K race
How to pace a 5K race
How to recover after a 5K race

Further reading:

https://lauranorrisrunning.com/how-to-improve-your-5k-time/

https://lauranorrisrunning.com/5k-pace-chart/

https://lauranorrisrunning.com/transition-from-the-marathon-to-5k/

https://lauranorrisrunning.com/taper-for-a-5k-or-10k-race/

https://www.runtothefinish.com/walking-a-5k/

https://www.runtothefinish.com/first-5k-tips/

https://www.runtothefinish.com/couch-to-5k/

https://www.runtothefinish.com/run-a-5k-in-30-minutes/

Episode 40: Diet Trends for Runners Nov 11, 2023

After a listener question about training logs, we dive into a controversial topic: diet trends. We are not registered dietitians, so please always defer to a sports RD for individual advice. Here, we take a hard look at what the evidence says on glycogen depletion training, fasting for runners, and low-carb diets.

Discussion points include:

Glycogen depletion runs
Intermittent fasting and fasted running
Keto/high-fat-low-carb
How restrictive diets can affect athletic performance
Why carbs help your running
How many carbs runners should eat

Additional Resources:

Everything Fat Loss by Ben Carpenter (https://amzn.to/49kNUt8)

Athlete’s Plate Visual Guide:https://swell.uccs.edu/theathletesplate

https://lauranorrisrunning.com/low-carb-training-and-running/

https://lauranorrisrunning.com/should-you-do-fasted-runs/

References:

PMID: 28012184

PMID: 34001184

PMID: 30747558

PMID: 36173597

PMID: 34578819

PMID: 29315892

PMID: 22366285

https://journals.lww.com/nsca-scj/pages/articleviewer.aspx?year=2011&issue=02000&article=00003&type=Fulltext

Episode 39: Running at High Altitude and Altitude Acclimatization Nov 04, 2023

Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatization and running at high altitudes in this episode. We also provide some helpful tips to make your next runs at high altitude feel better!

We also answer a listener question about easy pace for 5+ hour marathoners.

Discussion points include

What actually counts as high-altitude running?
Why is running at high altitude so hard?
Should you use an elevation training mask to prepare for high-altitude running?
How to deal with dehydration, sleep issues, appetite suppression, and GI upset at high altitude
How to modify runs and workouts for high-altitude
How long does altitude acclimatization take?

References:

Cheung, S. & Ainsile, P. (2022). Advanced Environmental Exercise Physiology. Human Kinetics, 2nd ed.

Ehrman, J., Kerrigan, D., & Keteyian, S. (2018) Advanced Exercise Physiology.: Essential Concepts and Applications. Human Kinetics.

PMID: 9216951

PMID: 31691928

PMID: 29431471

Episode 38: How to Run Your Best 10K Race Oct 28, 2023

In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you need to know if you want to race a 10K, including:

How long should you train for a 10K?
How to set a 10K goal pace
Should you taper for a 10K race?
Our favorite 10K workouts
Mindset for racing a 10K
How to pace a 10K race
How to warm up before a 10K race
How to fuel for a 10K

Further resources:

Daniels VDOT Calculator: https://vdoto2.com/calculator/

Tinman Calculator: https://runfastcoach.com/calc2/index.php

https://lauranorrisrunning.com/run-your-fastest-10k/

https://lauranorrisrunning.com/10k-training-plan-for-intermediate-to-advanced-runners/

https://lauranorrisrunning.com/how-to-pace-10k-race-5k-race/

https://www.runtothefinish.com/10k-pace-chart/

https://www.runtothefinish.com/tips-for-running-a-10k/

References:

https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171681/

Episode 37: Trail Running Tips for Road Runners Oct 21, 2023

Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We talk about tips for train running to help you get out on the trails and enjoy the experience. These trail running tips and techniques are based both on our coaching experiences and own experiences as two road runners who also run on trails.

Running by time versus distance on the trails
Is it okay to walk when running on the trails?
Running form for trail running
How to navigate running trails
Animal encounters during trail running
Nutrition and hydration for trail runs
Gear for trail running
How to incorporate trail running into your training
Exercises for trail running
How to pick trail running shoes

Further resources:

https://www.trailrunproject.com/

https://www.runtothefinish.com/how-to-prepare-for-your-first-trail/

https://www.runtothefinish.com/how-to-find-running-trails/

https://www.runtothefinish.com/trail-vs-road-running/

https://lauranorrisrunning.com/how-to-pick-the-best-trail-running-shoes-for-you/

https://lauranorrisrunning.com/trail-running-tips-road-runners/

https://lauranorrisrunning.com/how-to-successfully-venture-into-trail-racing-as-a-road-runner/

https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/

Episode 36: Understanding Your Running Gait Oct 14, 2023

Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper running form for your feet? We answer those questions - and more - in our discussion on running gait.

Discussion points include:

Is there an ideal running cadence?
Should you change your running cadence?
What is vertical oscillation?
Is there an ideal footstrike pattern?
Is a rearfoot strike (heel strike) bad for you?
Do you need a running gait analysis?
What are overpronation and supination?
Our top tips for improving your running gait

We also answer a listener’s question on how to start trying running gels! The study in the European Journal of Sport Science is cited below in the reference list.

Further reading:

https://www.runtothefinish.com/stride-analysis-your-stride-is-a-running-fingerprint/

https://lauranorrisrunning.com/improving-running-cadence/

https://www.runtothefinish.com/running-cadence/

https://www.instagram.com/p/COKvTFzMc_5/

References:

PMID: 37115611

PMID: 25729311

PMID: 27501719

PMID: 30543498

PMID: 34757569

Episode 35: Increasing Women's and Girl's Participation in Running Oct 07, 2023

We tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are those barriers? How do we initiate more conversations around women's issues in running?

Discussion points:

The importance of watching female sports

Domestic labor statistics and what they mean for sport participation

The recent history of women’s participation in running

How to encourage young girls to participate in sport and running

How to encourage adult women to participate in sport and running

References:

https://news.gallup.com/poll/283979/women-handle-main-household-tasks.aspx

https://www.researchgate.net/publication/364141158_Exploring_Women%27s_Marathon_Participation_in_the_United_States_1980-2019

Christine Yu (2023). Up to Speed. (purchase here)

Episode 34: How to Increase Your Running Mileage Sep 30, 2023

We devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury or race, when you return to the mileage you previously did?

Is the 10% rule a helpful guideline?
The Jack Daniels equilibrium method
Does the approach for increasing mileage differ depending on your pace?
How to use cutback weeks when increasing running mileage
Should you do speed workouts when increasing training volume?
Do you need to eat more when increasing your running mileage?
How to increase mileage after injury, time off, or an off-season
Should your long run be a certain percentage of your weekly volume
Should you run twice per day to increase your mileage?
Should you split your long runs?
How to prevent boredom when increasing running mileage

Further reading:

https://lauranorrisrunning.com/should-you-run-if-your-legs-are-sore/

https://www.runtothefinish.com/sore-muscles/

https://www.runtothefinish.com/run-with-sore-legs/

https://lauranorrisrunning.com/best-protein-powders-for-runners/

https://lauranorrisrunning.com/fueling-on-your-runs/

https://www.runtothefinish.com/running-recovery-tools/

https://lauranorrisrunning.com/massage-gun-worth-it/

We also answered a listener question on VO2max testing. Laura mentioned a threshold field test - here’s how to do that: https://lauranorrisrunning.com/lactate-threshold-test/

If you enjoyed this episode, you may also enjoy:

Episode 5: The Applied Science of Long Run Nutrition
Episode 7: Supplements for Runners
Episode 11: Is Foam Rolling Worth the Time?

This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/

References:

PMID: 33440334
PMID: 29345167
PMID: 33266318
PMID: 29534444
PMID: 27322029

Antonio, J., Kalman, D., Stout, J., Greenwood, M., Willoughby, D., and Haff, G. (2008). Essentials of sport nutrition and supplements. Humana Press.

Housh, T. J., Housh, D. J., and DeVries, H. A. (2016). Applied exercise and sport physiology with labs (4th ed.). Holcomb Hathaway.

Episode 30: How to Taper for a Marathon Sep 02, 2023

This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/

Discussion points include:

What exactly does a marathon taper look like?
The science behind why you do a marathon taper
How a taper helps you hold marathon pace on race day
A two-week vs three-week taper
Tapering for a goal race vs a “for fun” marathon
Navigating the “taper crazies”
Understanding aches vs injury during the taper
What NOT to do during the marathon taper
Should you do a shakeout run before a marathon?

Strength training during the marathon taper

References:

PMID: 37163550

PMID: 17762369

PMID: 34651125

PMID: 33374897

If you enjoyed this episode, you may also like:

Episode 6: Marathon Pacing
Episode 17: First Marathon Tips
Episode 20: What to Eat Before a Race

Episode 29: Listener Q&A Aug 26, 2023

You sent in your running questions, and we have your answers! We spent this episode answering listener questions, including:

What are our tips for training for a marathon in summer weather?
How do you improve running cadence - and why would you do this?
Running tips for heavier and slower runners
How do you get into a racing mindset?
What adaptations are targeted when doing tempo vs intervals vs other speed work?
How do you adjust a training plan for injury or illness?
What stats on your watch are actually helpful?
How do you protect your skin from the sun when running?

From our sunscreen answer:

Supergoop Play Sunscreen: https://amzn.to/3sdBQc3

Coola Sunscreen: https://amzn.to/45EG233

Want to pick our brains? We want to answer your questions! Please send any questions you want answered to @lauranorrisrunning, @runtothefinish, or @treadlightlyrunning on Instagram, or email podtreadlightly@gmail.com

Episode 28: Our Current Favorite Running Gear Aug 19, 2023

Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear we currently use (and enjoy) in summer 2023: running watches, running shoes, splurge items, sport nutrition, hydration vests, and more!

Some of the gear recommended in the podcast:

Our reviews:

https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/

https://www.runtothefinish.com/ultimate-guide-to-running-hydration/

https://www.runtothefinish.com/garmin-enduro-review/

https://www.runtothefinish.com/marathon-running-shoes

Episode 27: How Many Miles Should You Run Per Week? Aug 12, 2023

We answer one of the most common questions we receive as running coaches: how many miles (or kilometers) should you run per week?

Discussion points include:

Why your weekly training volume is fluid, not static
The rationale for high-volume training
Why you need to consider strength training, cross-training, nutrition, and lifestyle into determining your weekly training volume
Individual response and why some athletes may not need high mileage
Why training time matters more than miles or kilometers
Training volume is dependent on the frequency of running
How to use past performances to guide your training
Finding the balance of volume and intensity
What to do if you are struggling to increase low mileage

We also answer a listener's question about how to carry your gels on race day.

Amanda’s mileage chart: https://www.instagram.com/p/CfBpdskAcuT/

References

PMID: 27570626

PMID: 31045681

PMID: 35418513

PMID: 34021488

Episode 26: Training Recommendations for Older Runners Aug 05, 2023

This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies to both male and female runners over age 50.

Discussion points include:

The importance of consistent resistance training
Adjustments to your training schedule, such as 10-day training cycles and more frequent cutback weeks
How to maintain VO2max and speed with age
Temperature regulation adjustments for older athletes
The importance of protein for masters athletes
Why low-carb diets are not the solution for menopausal athletes
Supplements that may benefit aging athletes
Setting running goals as an older runner

Further resources:

Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/

Everything Fat loss by Ben Carpenter: https://amzn.to/3Y8iFwk

Plyometric exercise guide: https://www.runtothefinish.com/beginner-plyometric-exercises/

References

PMID: 31210647

PMID: 33800439

PMID: 28181774

PMID: 34201810

PMID: 30387072

PMID: 22313809

PMID: 25051286

PMID: 28012184

Haff & Triplett, Essentials of strength training and conditioning
Housh, House, & deVries, Applied exercise science and sport physiology

Episode 25: Running during Perimenopause and Menopause Jul 29, 2023

We tackle a topic that not a lot of people like to talk about, but affects many runners - how perimenopause and menopause affect your running. Both Amanda and Laura have experience working with runners experiencing mid-life hormonal shifts. Hopefully, we can help those who are struggling with their running during perimenopause, so that they can keep running after menopause.

This episode is part one of two. In this episode, we discuss:

Understanding the definitions of perimenopause and menopause
The physiology of perimenopause and menopause
How strength training can be protective against performance declines in perimenopause and menopause
Tips for managing fatigue and stress during perimenopause
Tips for improving sleep quality and dealing with night sweats

This episode is part one of two - so be sure to tune into the next one for training recommendations!

We mention Amanda’s Run Club in this episode. Use the code treadlightly to save $50 on a one-year subscription - ⁠https://www.runtothefinish.com/online-running-group/⁠

Further resources:

Next Level by Dr. Stacy Sims and Selene Yeager: https://amzn.to/3q8627P

References:

PMID: 22038497

PMID: 29699592

⁠https://blog.femalefoundersfund.com/suffering-in-silence-the-biases-and-data-gaps-of-menopause-e5f131b4b581⁠

⁠https://hellobonafide.com/pages/state-of-menopause⁠

⁠https://www.census.gov/data/tables/2017/demo/popproj/2017-summary-tables.html⁠

Episode 24: The Science of Overtraining Jul 22, 2023

Have you ever felt like your running is getting worse, even as you put in more training? In this episode, we delve deep into the topic of overtraining syndrome and training-overload (signs of overtraining without a medical diagnosis). Overtraining is characterized by a long-term decline in performance, as well as symptoms affecting your overall health and well-being. Overtraining affects recreational runners and it is essential for runners to have knowledge of overtraining to both treat it and prevent it.

Discussion points include:

Is there no such thing as overtraining, just under-recovery - or does overtraining exist?
Defining functional overreaching, non-functional overreaching, and overtraining
The signs and symptoms of overtraining
The underlying mechanisms of overtraining
Short-term and long-term consequences of overtraining
What to do if you are overtraining
Training approaches to minimize the risk of overtraining

References:

PMID: 32064575

PMID: 34181189

PMID: 25028798

PMID: 32179050

PMID: 34496702

Episode 23: Mastering Your Mindset and Mental Toughness in Running Jul 15, 2023

Every runner has experienced a race where their fitness was there - but their mind gave up. Mindset plays a tremendous role on endurance performance. However, mastering your mindset and improving your mental toughness in running is not as simple as "getting hard" or "toughing it out." In this episode, we share evidence- and experience-based approaches for mastering your mindset - while also still enjoying your running.

Discussion points include:

-Mindset techniques to use to reframe a tough run

-How to use different types of workouts to boost your confidence

- Using a training journal as a mindset tool

- How to optimize your self-talk during races and hard workouts

- The psychology of visualization and how to effectively use it

- How smiling is a powerful mindset tool on race day

- Using exposure therapy to overcome race nerves

- The power of falling in love with the process and being your authentic self

- How to frame tough races, DNFs, and DNS

Further Resources:

Elite Minds: https://amzn.to/46JILtq

Run to the Finish (Amanda’s Book): https://amzn.to/46JeoDr

SWAP Podcast Grayson Murphy Interview: https://podcasts.apple.com/us/podcast/153-grayson-murphy-interview-world-champion-talks-happiness/id1521532868?i=1000612375489

References:

PMID: 31135272

https://www.sciencedirect.com/science/article/abs/pii/S1469029217303461

https://www.tandfonline.com/doi/abs/10.1080/10413200.2010.544279

Episode 22: All You Need to Know About Running Shoes Jul 08, 2023

Let’s talk about running shoes! Running shoes are the most essential piece of gear for training - and now, there are more options than ever. This episode answers all the major questions about running shoes.

In this episode, we discuss:

What all the running shoe terms (heel-toe drop, stack height, etc) mean
The benefits of rotating your running shoe
How to pick a running shoe
How many pairs of running shoes do you need?
Why you should not train regularly in carbon plated shoes
When to replace your running shoes

Additional resources:

If you enjoyed this episode, you may also like Episode 8 on Carbon Plated Running shoes.

Amanda has an extensive resource of shoe reviews and comparison on her website: https://www.runtothefinish.com/running-gear-and-shoes/

Amanda’s shoe lacing guide: https://www.runtothefinish.com/how-to-lace-running-shoes/

Laura’s guide to replacing running shoes: https://lauranorrisrunning.com/how-often-to-replace-running-shoes/

Laura’s guide to choosing a new pair of running shoes: https://lauranorrisrunning.com/switch-new-pair-running-shoes/

Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/

References:

PMID: 24286345

PMID: 34726119

Episode 21: How to Start Running Again Jul 01, 2023

Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with life. The question then becomes: how do you start running again? Is it a different protocol if you are returning from injury compared to coming back from a short couple weeks off? We guide you through how to start running again after various scenarios in this episode.

Whether you are starting to run again or consistently running, we invite you to join the Run to the Finish Virtual Run Club! This club includes a wealth of resources, access to coaches, and training plans designed by both Laura and Amanda. Use the code treadlightly to save $50 on a one-year subscription - https://www.runtothefinish.com/online-running-group/

Discussion points include:

How quickly is fitness lost?
The physiology of detraining
How to start running again after taking time off after a race
How to start running again after an injury
When to use a run-walk program
Running after having Covid-19 (or post-viral syndrome)
How to start running again after several months off
How cross-training can help rebuild running fitness

Further resources:

https://www.runtothefinish.com/get-back-to-running/

https://www.runtothefinish.com/the-run-walk-method/

https://lauranorrisrunning.com/how-quickly-is-running-fitness-lost/

https://lauranorrisrunning.com/running-after-having-covid-19/

https://lauranorrisrunning.com/returning-to-running-after-laparoscopic-surgery/

https://lauranorrisrunning.com/returning-to-running-after-injury/

https://lauranorrisrunning.com/how-to-start-running-again-after-time-off/

References:

PMID: 29212672

https://www.researchgate.net/publication/295519839_The_impact_of_detraining_on_physiological_and_neuromuscular_parameters_of_high-level_endurance_runners

https://www.uptodate.com/contents/covid-19-return-to-sport-or-strenuous-activity-following-infection

Episode 20: What to Eat Before a Race Jun 24, 2023

Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day nutrition can lead to breakthroughs!

As a disclaimer, we are not registered dietitians. Laura spent 15 credit hours in graduate school on sports nutrition and is a certified sports nutritionist through the International Society of Sport Nutrition.

We also answer a listener question: how can you hold a pace on race day if you haven’t held it that long in training?

Points we cover include:

Why you want to have a race day nutrition plan
When and how to carb load before a race
Why it’s okay if you feel bloated before a race
What to eat before a race
What NOT to eat before a race
What to eat the night before a race
The importance of being hydrated before a race
The benefits of caffeine for racing
Carb intake and fueling during the race
Recommendations to avoid GI distress

Further Resources:

https://www.featherstonenutrition.com/carb-loading/

https://lauranorrisrunning.com/carb-load-before-a-marathon/

https://lauranorrisrunning.com/what-to-eat-before-a-half-marathon/

https://www.runtothefinish.com/what-to-eat-before-a-race/

https://www.runtothefinish.com/what-to-eat-before-a-marathon/

https://lauranorrisrunning.com/how-to-avoid-hitting-the-wall-in-the-marathon/

https://lauranorrisrunning.com/your-ultimate-guide-to-running-gels/

https://lauranorrisrunning.com/the-best-sports-drinks-for-runners/

https://www.runtothefinish.com/best-running-gels/

References

PMID: 21590642

PMID: 33388079

PMID: 24901444

PMID: 24791914

Jeukendrup & Gleeson. (2016) Sport Nutrition, 3rd ed. Human Kinetics.

Episode 19: How to Run Faster! Jun 17, 2023

Most runners want to run faster - it's one of the most common questions we receive as running coaches. You can find tons of advice out there on how to run faster - and not all of it is good advice. We are here to help you; in this episode, we take a look at the evidence on what actually helps you become a faster runner.

We also answer a listener question about when to stop strength training before a race.

Discussion Points Include:

The outsized power of strides and hill sprints
The impact of running volume/weekly mileage on getting faster
Does strength training help you run faster?
The importance of patience and trial and error in training
The trap of too much specificity
Why rest days and cutback weeks are essential if you want to run faster
How to safely incorporate all of these tips into your training
Why not eating and sleeping enough is holding you back

This episode is brought to you by the Run to the Finish Virtual Run Club! Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/ - a great deal! You will access a true wealth of resources, including training plans designed by both Laura and Amanda.

References:

PMID: 33374897

PMID: 23538293

PMID: 29417745

PMID: 31045681

PMID: 27135468

PMID: 35072660

https://www.researchgate.net/publication/304607794_Joint-Angle_Specific_Strength_Adaptations_Influence_Improvements_in_Power_in_Highly_Trained_Athletes

Episode 18: Postpartum Running Jun 10, 2023

After months of pregnancy, childbirth, and the uncomfortable first six weeks, you are probably eager to start running again after having a baby! However, postpartum running can be a tricky time to navigate. You may not have run in a long time, you may be sleep deprived, and you may be breastfeeding. In this episode, we share postpartum training tips for mother runners.

This episode addresses:

How pregnancy and postpartum change your body
How long should you wait to start running again after having a baby
How to know if you are ready to run after having a baby
Signs and symptoms
Breathing and pelvic floor exercises to do before running
How to return to running once you feel ready to run
What is normal in postpartum running
Breastfeeding and running

We also answer a listener's question on what to eat before a long run or race!

This episode is brought to you by the Run to the Finish Virtual Run Club! Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/ - a great deal! You will access a true wealth of resources, including training plans designed by both Laura and Amanda.

Programs mentioned in the show:

- Bump Runner Postpartum program: https://www.thebumprunner.com/programs/postpartum

- ReCore Fitness: https://www.recorefitness.com/store/recore-postpartum-program

Relevant articles:

- Laura's experience: https://lauranorrisrunning.com/postpartum-running-my-experience-at-seven-months-postpartum/

- When you can start running after having a baby: https://lauranorrisrunning.com/when-can-you-start-running-after-giving-birth/

- Steps for return to run postpartum: https://lauranorrisrunning.com/postpartum-running-how-to-safely-resume-running/

- Stroller running tips: https://lauranorrisrunning.com/stroller-running-tips-for-effective-and-enjoyable-training/

-Postpartum running: https://www.runtothefinish.com/postpartum-running/

- Peeing while running: https://www.runtothefinish.com/peeing-while-running/

Episode 17: First Marathon Training Tips Jun 03, 2023

This episode focuses on advice for first-time marathoners! However, even experienced marathoners will find this episode helpful. We delve into the details of marathon training, race day, choosing a race, and more!

How do you know if you are ready for a marathon?
How many weeks should your marathon training plan be?
How many days per week do you need to run per week?
How many miles per week should you run in marathon training?
Training for time versus training for distance in your first marathon plan
Using the run-walk strategy for your first marathon
Fitting in strength training when training for your first marathon
Speed workouts during training for your first marathon
Marathon goal pace for your first marathon
How to choose which race to run for your first marathon
Our top race day tips for your first marathon

At the end of the episode, we mentioned Amanda’s fantastic Run Club resource! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club features a wealth of resources, including some training plans designed by Laura. You can sign up here: https://www.runtothefinish.com/online-running-group/

We also mentioned Amanda's 30 Day Core program. This program is great for strength training work that fits into marathon training. You can purchase it here: https://www.runtothefinish.com/30-day-core-challenge/

Episode 16: What Runners Need to Know About Iron May 27, 2023

Have you ever felt tired in training and like you just don't have another gear? So many different factors can contribute to fatigue in runners - including low iron levels. In this episode, we discuss iron for runners and what you need to know about this essential mineral. This episode does not constitute as medical advice - ultimately, if you have questions about iron, you are encouraged to reach out to a registered dietitian or a medical doctor.

Discussion points include:

- Laura's and Amanda's experiences with low ferritin

- What the different terms for iron mean

- The physiological benefits of iron

- Why you need to have bloodwork done before supplementing

- Factors that can decrease iron levels via poor absorption and loss

- Iron rich foods

- How to pick iron supplements

Inside Tracker discount codes: RUNTOTHEFINISH is 20% off - https://shrsl.com/31y55

References:

PMID: 33265953

https://lpi.oregonstate.edu/mic/minerals/iron

PMID: 31058762

Episode 15: Running in the Heat And Heat Acclimation May 20, 2023

Summer running is here - and we have all you need to know about running in the heat! You are not losing your fitness when you start to slow down during summer runs - rather, your body is reacting to the physiological stress of running in the heat. We share both evidence-based and experience-based tips on heat acclimation and summer running - so that you can turn summer training into fall PRs.

We also answer a listener question: how do you, as coaches, approach peak week in marathon training?

Our discussion on heat acclimation and running in the heat includes:

The physiological effects of heat and humidity on the body during exercise
How overreaching can occur when running in the heat
Practical techniques to make summer running more tolerable
How long does heat acclimation take?
The benefits of year-round heat acclimation
How hot is too hot to run?
Signs of heat exhaustion/heat stroke

We referenced episode 12 (Electrolytes for Runners) and Episode 6 (Marathon pacing) for further information on hydration and running a marathon in the heat.

References:

PMID: 31749713

PMID: 24972041

PMID: 7363212

PMID: 32425851

PMID: 27787334

PMID: 24747298

PMID: 33829868

Episode 14: How to Become a Running Coach - Part 2 May 13, 2023

Episode 14 continues the conversation on how to become a running coach. If you haven't already, listen to episode 12 for a discussion on certification and education. This episode focuses on the business side of run coaching - how do you actually get and keep clients? Laura and Amanda draw from their collective 18+ years of coaching experience to share their best tips.

Topics discussed include:

Marketing tips for running coaches, including the power of testimonials
Why you should start charging coaching clients from the start
Different formats of coaching: in-person vs. virtual, individual vs. group
Being a coach on your own vs. joining a larger coaching team
The onboarding process: Waivers, collecting payments, client intake forms, initial consult calls
What our days actually look like
How to find coaching clients
Measuring client success

Episode 13: How to Become a Running Coach, Part 1 May 06, 2023

Are you curious about how to become a running coach? In this episode of the Tread Lightly podcast, we have a candid conversation about how we became running coaches. We took different paths to get there (the field of Laura's first master's degree may surprise you!) - and your path may look different! This episode also covers running coach certifications and education resources.

The episode content includes:

Educational backgrounds of Laura and Amanda
How we pivoted from journalism and corporate work (Amanda) and humanities and academia (Laura) to full-time run coaching

What Laura’s master's degree in exercise science included
Which running coach certifications we recommend (RRCA, UESCA, USATF)

Continuing education as a running coach, including recommended books

Amanda's Book: https://amzn.to/2MDXNda

Let Your Mind Run: A Memoir of Thinking My Way to Victory by Deena Kastor

Brain Training for Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health and Results by Matt Fitzgerald

Big Book of Endurance Training by Phil Maffetone
{read review}

80/20 by Matt Fitzgerald (finally understanding easy runs)

Fast 5K: 25 Crucial Keys and 4 Training Plans by Pete Magill (great for all levels)

Train Like a Pro by Matt Fitzgerald & Ben Rosario

Run Faster from the 5K to Marathon by Brad Hudson & Matt Fitzgerald

Scientific Training for Endurance Athletes by Dr. Philip Skiba

Science of Running by Steve Magness

The Happy Runner by Dr. Megan Roche & David Roche

Roar by Dr. Stacy Sims

Running Rewired by Jay Dicharry

Episode 12: Electrolytes for Runners Apr 29, 2023

Electrolytes are a popular topic when the weather starts warming up! In this episode, we discuss everything you need to know about electrolytes for runners. Electrolytes include sodium, potassium, magnesium, chloride, and calcium. Many of your sports drinks and gels contain these - but what do they actually do? Will electrolytes help you reach your running goals, or are they overhyped?

Discussion points include:

- What are electrolytes?

- What do electrolytes actually do for runners?

- Do electrolytes prevent muscle cramps?

- How do you know if you are a salty sweater

- How much sodium you need in your sports drink

- The concerns around hyponatremia

- If coconut water is a viable alternative

- Our hot takes on popular sports drinks

Plus, we answer a listener question on compression gear.

References:

https://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=02000&article=00022&type=Fulltext

https://onlinelibrary.wiley.com/doi/10.1111/sms.12637

https://journals.lww.com/cjsportsmed/Abstract/2003/01000/The_Incidence,_Risk_Factors,_and_Clinical.8.aspx

https://pubmed.ncbi.nlm.nih.gov/27768399/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9699060/

https://pubmed.ncbi.nlm.nih.gov/32796418/

http://www.dcscience.net/Miller_Pickle_juice_cramps_reflex_2010.pdf

Episode 11: Is Foam Rolling for Runners Worth the Time? Apr 22, 2023

Episode 11 of the Tread Lightly podcast dives deep into the topic of foam rolling! Foam rollers are very popular recovery products. However, you may have seen some social media posts arguing that foam rolling is a waste of time. Should runners foam roll? We take an evidence-based approach to answer that question.

Discussion points include:

- the mechanisms of action of foam rolling, including how it affects your nervous system

- should you foam roll for IT band pain?

- does foam rolling reduce your injury risk?

- should you foam roll before a run?

- should you foam rolling after a run?

- foam rolling mistakes to avoid

Further resources:

https://www.runtothefinish.com/best-foam-roller-for-runners/

https://lauranorrisrunning.com/a-comprehensive-guide-to-foam-rolling-for-runners/

https://www.runtothefinish.com/complete-foam-rolling-guide-for-runners/

https://www.runtothefinish.com/stop-foam-rolling-it-band/

https://www.runtothefinish.com/it-band-solution/

References:

PMID: 36630577
PMID: 31024339
PMID: 34267594
PMID: 31024339
PMID: 35409995
PMID: 36498062

Episode 10: How Do You Train When You Aren't Preparing for a Race? Apr 15, 2023

Episode 10 answers the question: what should you do when you aren't training for a race? Non-race training includes immediately after a race (off-season) and general fitness/base building phases. You do not always need a race on the calendar as a runner! In fact, many runners thrive long-term when they give themselves some time for less intensive training between races. This episode focuses less on the science and more on practical applications. Amanda and Laura share how they train runners through these times - and train themselves! If you are a runner and are not training for a race, you may be interested in Amanda's Virtual Run Club! This virtual group is a WEALTH of information, workouts, and support for any phase of training. You can learn more here: https://www.runtothefinish.com/online-running-group/ Additional resources: https://lauranorrisrunning.com/what-to-do-after-a-goal-race/ https://www.runtothefinish.com/winter-maintenance-plan-for-runners/ https://lauranorrisrunning.com/base-building-running-workouts/ https://www.runtothefinish.com/running-and-weightlifting/ We love to hear from you! If you have questions, comments, or requests for future episodes, you can reach out to us at: @treadlightlyrunning (Instagram) @lauranorrisrunning @runtothefinish podtreadlightly@gmail.com

Episode 9: What is 80/20 Running? Apr 08, 2023

Episode 9 dives deep into the topic of 80/20 Running! 80/20 running has been a popular concept for around a decade now. You have likely heard about it on Instagram or read books on the topic. In this episode, we dive into the science of 80/20 running - and how you can actually apply it in your training.

Key moments in this episode include:

- The origins of 80/20 running

- What actually is 80/20 running (polarized vs pyramidal training intensity distribution)

- The science of what happens in each training zone

- Do recreational runners need to follow 80/20 running?

- How to implement 80/20 intensity distribution in your own training

- How to account for cross-training such as Peloton workouts

We also answer a bonus listener question: Do runners benefit from doing core strength exercises?

Further reading:

https://lauranorrisrunning.com/training-intensity-distribution-for-runners/

For more on training intensities, listen to Episode Two on Zone 2 Training!

References:

PMID: 23921084
PMID: 36900796
PMID: 35362850
PMID: 29182410

Episode 8: Carbon Plated Running Shoes Apr 02, 2023

Episode 8 of the Tread Lightly podcast dives into a popular topic: carbon plated running shoes! If you haven't worn them, you've likely seen the bright neon supershoes at races over the past few years. Carbon plated shoes are hugely popular - but are they the right marathon running shoe for everyone?

In this episode, we discuss:

- Responders vs non-responders to carbon plated running shoes

- Do slower runners get the same benefits?

- Injury risk from carbon plated running shoes

- How to choose the best marathon running shoes for you

More resources:

https://www.runtothefinish.com/marathon-running-shoes/

https://www.runtothefinish.com/nike-zoomx-vaporfly-next-2-review/

https://www.runtothefinish.com/nike-alphafly-vs-vaporfly/

https://lauranorrisrunning.com/marathon-running-shoes/

References

PMID: 36626911
PMID: 34740871
PMID: 35250342
PMID: 34726119

PMID: 36780101

Bhimani et al. (2022). Use of flexible carbon fiber insoles for hallux rigidus: a randomized controlled trial. AOFAS Annual Meeting.

Episode 7: Supplements for Runners Mar 26, 2023

Episode 7 is about supplements for runners! So much could be said about supplements, so this episode is likely part one of many. Supplements for runners is a hot topic, and so we wanted to give evidence-based takes on various supplements.

In this episode, we discuss:

- What to look for in supplements (purity, efficacy, and safety)

- How to determine if you need a supplement

- The science of probiotic supplements!

- Our take on Athletic Greens

- Anti-inflammatory supplements (turmeric and CBD)

- Creatine for runners

- How to choose a protein powder

References:

PMID: 31864419

PMID: 28642676

PMID: 28615996

PMID: 30068354

PMID: 30262735

PMID: 33500785

Additional resources:

https://www.runtothefinish.com/best-protein-powder-for-women/

Inside Tracker: RUNTOTHEFINISH is 20% off - https://shrsl.com/31y55

Previnex: RTTF15 is good for 15% off

https://lauranorrisrunning.com/no-fuss-nutrition-for-runners/

Episode 6: All About Marathon Pacing Mar 19, 2023

Episode 6 is all about marathon pacing! Chances are, you've hit the wall in a marathon before. We share tips on how to pace a marathon so that you don't hit the wall - and maybe run a PR!

We delve into:

- how to adapt your marathon strategy based on the course profile

- Pacing tips for downhill marathons like Boston Marathon

- Tips for running a marathon in hot weather

- how to strategically manage the tougher parts of the marathon

- how to set a marathon goal pace

Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/

Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/

References:

PMID: 22649525

PMID: 24747298

PMID: 33829868

You can contact us with questions, comments, and topic requests at:

email: podtreadlightly@gmail.com

IG: @treadlightly running

@runtothefinish

@lauranorrisrunning

Episode 5: The Applied Science of Long Run Fueling Mar 12, 2023

Episode 5 covers the topic of long run nutrition! We approach how to fuel long runs and races (15K to ultra) from both science and practice. We want you to understand why you should fuel - along with how you can actually hit your carbohydrate goals in a long run/race without feeling sick.

Topics in this episode include:

- carbohydrate goals for long-distance running

- why fueling on your long runs won't make you gain weight

- how to actually get in all those carbs on long runs

- sport nutrition products vs whole foods

- gut training to avoid GI upset on race day

We mention the Feed in the episode - https://thefeed.com/ (non-affiliate link, Laura really loves this company).

References

PMID: 24791914
PMID: 36173597
PMID: 32403259
PMID: 28332114
PMID: 24901444
Jeukendrup & Gleeson (2016). Sport Nutrition (4th ed.) Human Kinetics

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

@treadlightlyrunning

email: podtreadlightly@gmail.com

Episode 4: Should Runners Stretch? The Science of Static and Dynamic Stretching Mar 05, 2023

Episode 4 tackles the question: should runners stretch? You may have heard that you always need to stretch before or after runs. Is that true, based on the most recent science? We take an evidence-based approach to our discussion on stretching for runners, including:

- should you stretch before runs?

-types of stretches for runners, including static vs dynamic stretching

- flexibility vs mobility

- why runners don't need to touch their toes

- does stretching reduce your injury risk?

-stretching in general vs stretching directed by a physical therapist

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

References:

PMID: 34658909

PMID: 21735398

PMID: 19050648

PMID: 20030776

PMID: 34444136

PMID: 21610517

Episode 3: Should You Sync Your Run Training with Your Menstrual Cycle Mar 05, 2023

We are back in episode 3 to discuss the hot topic of menstrual cycle sycning. Should you change your training based on where you are in your menstrual cycle? You've probably seen things on Instagram about how you should do different workouts in different weeks based on your hormones. But does the research actually support this - and is it an effective way to train? We delve into recent research and share practical recommendations for training around your period.

Discussion points include:

- what is actually going on in your menstrual cycle?

- an overview of what the research actually says about how your menstrual cycle impacts your training

- individual approaches based on how you feel

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

References:

PMID: 34639326

PMID: 33572406

PMID: 32661839

PMID: 32037785

PMID: 32781438

Episode 2: Zone Two Training and Heart Rate Monitoring Mar 05, 2023

In our second episode, we discuss Zone Two training! Zone 2 running is very popular right now - so what exactly is it?

We take a deep dive into zone 2 training, including:

- the science of zone 2 training

- how to implement zone 2 training into your running

- factors affecting your heart rate on runs

- heart rate training for runners and how to calculate your heart rate zones

Lactate Threshold/Friel Method:

For this method, run a 30 minute time trial (as far as you can in 30 min!) after warming up. Wear a chest strap to record your heart rate. Your average heart rate in the final 20 minutes is your lactate threshold heart rate (LTHR).

Zone 1: Less than 80% of LTHR
Z2: 80–88% of LTHR
Z3: 89–95% of LTHR
Z4: 96–99% of LTHR
Z5: 101%+ of LTHR

Seiler Method:

Zone 1: 55-72% MHR
Z2: 72-82% MHR
Z3: 82-87% MHR
Z4: 87-92% MHR
Z5: 93-100% MHR

Polar Method:

Zone 1: 50-60% MHR
Z2: 61-70% MHR
Z3: 71-80% MHR
Z4: 81-93% MHR
Z5: 94-100% MHR

Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder.

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

Episode 1: Should You Limit Long Runs to Three Hours? Feb 28, 2023

In our first episode of the Tread Lightly podcast, we examine the popular "rule" that you should not run for longer than three hours in marathon training. Does the evidence support this?

We take an evidence-based and practical approach to long run duration. In this episode, we discuss:

- The origins of the three hour long run rule and how it may be outdated

- How to recover better from long runs

- What research actually says about long runs in marathon training

- How should 4, 5, or 6 hour marathoners train?

- How can you adjust your training to ensure that you are preparing yourself for your marathon (or ultra) without getting injured?

You can listen to Episode 5, The Applied Science on Long Run Fueling, for more information on how to fuel your long runs.

References:
PMID: 31704026
PMID: 32421886
PMID: 32403259
PMID: 32183425

Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder.

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

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