Tread Lightly Running Science Podcast

Latest Episodes:

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

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