Tread Lightly Running Science Podcast

Latest Episodes:

57: How to Build Running Endurance Mar 16, 2024

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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)

You may also enjoy:

Episode 24: The science of overtraining
Episode 30: How to taper for a marathon
Episode 21: How to start running again

50: How to Not Slow Down in Your Next Marathon Jan 27, 2024

Show notes

This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more.

Discussion points include:

Why glycogen depletion can cause you to slow down (2:05)
Gender and age differences in slowing down during a marathon (3:40)
Does the length of your training runs impact your fatigue resistance? (6:30)
The role of hydration in marathon performance (8:00)
Carbohydrate intake during a marathon (10:20)
How to set an appropriate marathon goal time (12:00)
Training volume and marathon training workouts for fatigue resistance(15:50)
Recovery nutrition, long run nutrition, and carb loading (19:45)
How to not slow down from hills in your marathon (21:40)
Can a tune-up race help you run a faster marathon? (23:45)

If you enjoyed this episode, you may also like:

All about marathon pacing (ep 6)
First marathon training tips (ep 17)
What to eat before a race (ep 20)
Mastering your mindset (ep 23)
How many miles should you run per week? (Ep 27)
How to taper for a marathon (ep 30)

Please excuse how Laura sounds, she had a sinus infection at the time of recording!

References:

PMID: 34010308

PMID: 32922647

PMID: 24901444

49: What's Causing Your Knee Pain When Running? Jan 20, 2024

Show notes

We answer a listener's question on rebuilding mileage after a few weeks of lower-volume training before diving into a frequently requested topic - knee pain while running. We dive into the different types of knee pain, what causes knee pain for runners, how to treat runner’s knee and IT band pain, and more. Discussion points include: Is running bad for your knees? (3:10) What are the causes of knee pain for runners? (5:28) What causes IT band pain and how to resolve it (6:50) Does changing your running form fix knee pain? (12:35) Can your pre-run warm-up reduce your knee pain? (16:30) Are your running shoes causing your knee pain? (18:40) Exercises to address knee pain (20:55) Can you run through knee pain? (24:15) Should you use a knee brace when running? (28:05) Osteoarthritis and running (30:06) Further resources: https://www.runtothefinish.com/fix-runners-knee-and-knee-drift/ https://www.runtothefinish.com/it-band-solution/ https://www.runtothefinish.com/knee-pain-after-running/ https://lauranorrisrunning.com/running-is-painful/ References: Blagrove & Hayes, The science and practice of middle and long distance running. PMID: 36875337 PMID: 31728373

48: Is It Bad to Run in the "Grey Zone?" Understanding Moderate Pace Running Jan 13, 2024

Show notes

What is the grey zone in running?

The benefits and detriments of running in the grey zone

How to use the talk test

When to use zone 3 training

Should you do all of your long runs at marathon pace?

What is polarized training (hard days hard, easy days easy)

Marathon pace/zone 3 workouts

Zone 2 vs zone running when you are a beginner runner

If you enjoyed this episode, you may also like:

44: Why do you get muscle cramps when running?