Tread Lightly Running Science Podcast

Latest Episodes:

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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: