Tread Lightly Running Science Podcast

Latest Episodes:

97: Should You Run Everyday? What Running Coaches Think of Run Streaks Jan 04, 2025

Show notes

We take an informed deep dive on run streaks. Who benefits from run streaks (if anyone)? What are the risks and drawbacks? Are there alternative goals you can set?

Discussion points include:

What defines a running streak?
Why are running streaks so popular?
What are the drawbacks of run streaks?
When should you stop a running streak?
How to safely do a run streak
Alternative activity streaks
What to do if you feel like you need to run every day

If you enjoyed this episode, you may also like:

24: The Science of Overtraining
82: Hybrid Training as Health Training with Dr Alyssa Olenick
83: What Happens to Your Body after a Marathon
90: How to Prevent Bone Stress Fractures with Dr. Nathan Carlson
96: Why You Should Warm-Up Before Runs and How to Do It

This episode is sponsored by Final Surge. Whether you are a running coach or an athlete, start your new year off strong with Final Surge! Final Surge offers training plans for runners of all abilities, as well as a user-friendly platform to track your progress. If you are a coach, Final Surge provides a comprehensive training platform to develop plans and analyze your athlete's workouts.

Go to ⁠⁠https://www.finalsurge.com/ ⁠⁠and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

96: Why You Should Warm Up Before Runs - and How to Do It Dec 14, 2024

Show notes

Warming up before a run is something both Amanda and Laura have repeatedly preached - so in this episode, we take a deeper dive into warm-ups. We explore the science warming up properly before a run and provide practical examples of how to warm up before different types of workouts.

Discussion points include:

Why should you warm up before running?
How long should a warm-up be?
Should you stretch before a run?
Examples of pre-run dynamic stretches
How to warm up before speedwork
How to warm up before a race

This episode is sponsored by Final Surge. Final Surge is a training platform for coaches and runners alike. Both Amanda and Laura use it in their coaching!

Go to ⁠https://www.finalsurge.com/ ⁠and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.

Further resources:

https://lauranorrisrunning.com/how-to-warm-up-for-a-run/

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

References:

Haff & Triplett. Essentials of strength training and conditioning (4th ed.) Human Kinetics

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

95: How to Treat Shin Splints Dec 07, 2024

Show notes

Are you plagued by pain over the front of your lower legs? Shin splints are one of the most common running injuries. However, the treatment is not as simple as Google suggests - shin splints won’t heal for good with just rest and ice alone. In this episode, we take a look at shin splints based on research, basic anatomy/biomechanics, and a training perspective. This episode does not replace physical therapy.

Discussion points include:

What are shin splints?

Can you run through shin splints

What causes shin splints?

How do you treat shin splints?

Can your running shoes give you shin splints?

Should you use ice, compression socks, or KT tape?

This episode is sponsored by Final Surge. Final Surge is a training platform for coaches and runners alike. Both Amanda and Laura use it in their coaching!

Go to https://www.finalsurge.com/ and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.

References:

https://bjsm.bmj.com/content/54/2/72

Example exercises: https://www.instagram.com/p/CpzyWZqOpZp/?img_index=1

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

94: Are You Ready for Your First Ultra? With Coach Rhandi Orme Nov 30, 2024

Show notes

Do you dream of doing an ultra marathon some day - but you feel intimidated by the training, gear, or logistics? If so, this episode is for you. We brought on Coach Rhandi Orme to share her first-hand experience and coaching expertise to help you understand what it takes to run an ultra - and how to know if you are ready for your first ultra.

Discussion points include:

Common misconceptions about ultra marathon training
How do you know if you are ready to do your first ultra?
How many times per week should you be running on trails?
What to expect with ultra marathon training
How to pick your first ultra race
Crew, pacers, and drop bags
What gear do you need for your first ultra?
How to work through the fear of running the dark?

Rhandi is an accomplished ultra marathon champion, endurance coach, and mom of five. She brings a holistic approach to how you can train for an ultra marathon - while balancing it with work and family. You can connect with Rhandi on Instagram at @run_rhandi_run or learn more about her coaching at rhandi.com.

This episode is sponsored by Centr. The Centr app allows you to get in workouts at home - including treadmill workouts! Get $600 off the Centr T-7 Treadmill, which has a smartphone mirroring screen. Use the link https://bit.ly/Centr-tread-lightly

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

93: Concrete vs Asphalt, PRing as a Masters Runner, and Other Listener Q& Nov 23, 2024

Show notes

You’ve got running questions - and we have your answers! Join us today as we answer your running questions, including:

Should you run on concrete or asphalt?
What should you do after completing a Couch to 5K program?
Can you keep PRing in your 40s?
Is racing weight something to worry about?
Can you do Hydrox during marathon training?
Can you go too slow on your easy run days?
Should you do a two week or three week taper?
How do you rebuild mileage after a race?
How do you know if you should stick to a new plan or switch?
Recommended marathons outside of the Six Stars/World Majors
How to mimic a hilly course on a treadmill
How to prevent sports bra chaffing

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

References:

PMID: 35362850PMID: 33022655PMID: 22897427

92: A Science-Backed Guide to Hydration for Runners Nov 16, 2024

Show notes

How much water do you need to drink during a run? Do you need electrolytes? We've got answers to all your hydration questions in this episode! First, we answer a listener’s question on liquid calories as a pre-race nutrition strategy. Then, we take a deep dive into the science of hydration for runners - and practical takeaways you can use to feel better on your runs.

Discussion points include:

Why does hydration for runners matter so much?
The role of electrolytes (including sodium) in hydration
How hydration can stop those headaches after a long run
How to reduce your risk of hyponatremia
Understanding sweat rate vs sweat concentration
How much water should you drink before a run
Hydration while running so your stomach doesn’t feel sloshy
How to carry water while running
Hyperhydration strategies
Should you use IV hydration before a race?

Additional resources: https://www.featherstonenutrition.com/hydration-sweat-rate/

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

References:

Eichner, E.R. "Genetic and Other Determinants of Sweat Sodium." Current Sports Medicine Reports 7.4 Supp 1(2008): 236-S40.
PMID: 28332116
Jeukendrup & Gleeson. (2016) Sport Nutrition. Human Kinetics.
Wilson (2020). The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. VeloPress.
PMID 26920240
PMID: 38198662

91: How to Pick the Best Running Coach For You Nov 09, 2024

Show notes

Do you need to hire a running coach? If you want to hire one, how do you find the right one for you? We draw on our experiences of working with hundreds of runners over almost 20 years combined to guide you through how to find a running coach!

How do you know if you will benefit from a running coach?
What’s the scope of a running coach?
Can you work with a running coach even if you aren’t doing a race?
How do you find the right running coach for you?
Does a coach’s own race times matter?
Questions to ask a potential running coach
How do you find a running coach?

🎧 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

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

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

Show notes

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

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

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

Show notes

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

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

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

Show notes

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

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

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