Tread Lightly Running Science Podcast

Latest Episodes:

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

Show notes

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!

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

Show notes

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/

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

Show notes

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

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

Show notes

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?

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

Show notes

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.

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

Show notes

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

Show notes

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

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

Show notes

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

Show notes

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

Show notes

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?

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