Tread Lightly Running Science Podcast

Latest Episodes:

47: US Marathon Trials Preview and Our Picks for the US Olympic Team! Jan 06, 2024

Show notes

We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 Marathon Olympic Trials!

Discussion points include:

A preview of the marathon course and spectating tips
The start time controversy
How are athletes chosen to go to the Olympics? Understanding the Olympic Standard times
The financial costs of hosting the US Olympic Marathon Trials
Our picks for who will make the US Olympic Team
The track and field Olympic trials

References/Further Reading:

https://www.usatf.org/events/2024/2024-u-s-olympic-team-trials-—-marathon/2024-u-s-olympic-team-trials-marathon-qualificatio/women-s-marathon-performances

https://www.letsrun.com/news/2022/04/are-the-us-olympic-marathon-trials-broken-examining-the-business-model-of-americas-greatest-marathon/

45: How to Start Running at 40 (and Beyond) Dec 26, 2023

Show notes

We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond.

Discussion points:

Benefits of starting running as a master’s athlete (4:20)
Why it may feel harder to start running at age 40 or older (7:15)
Step one of how to start running at 40 and beyond (11:00)
Reducing injury risk when you start running (15:30)
How to use run-walk intervals (17:50)
Why you should be strength training after age 40 (19:53)
Protein for masters athletes (25:12)
Recovery for new runners over 40 (26:20)
Uphill strides to preserve VO2max (28:32)
Plyometrics for runners over 40 (31:01)

If you enjoyed this episode, you may like:

- Episode 25: Running during Perimenopause and Post-Menopause

- Episode 26: Training Recommendations for Older Runners

Further resources:

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

Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/

Tips to start running over age 50: https://lauranorrisrunning.com/start-running-at-50/

Tips for running after 60: https://www.runtothefinish.com/running-after-60/

References:

PMID: 22313809

PMID: 30848809

46: Sensitive Stomach Gels, Female Athlete Triad, and More Listener Q&A Dec 26, 2023

Show notes

We wrap up season 1 of the Tread Lightly podcast by answering some of your questions!

Eating disorders/disordered eating in younger athlete population (0:50)
Can you go too easy/slow on your easy runs? (7:40)
Reducing fiber intake around races (11:20)
Gel recommendations for sensitive stomachs (16:00)
Isotonic gels and carbohydrate absorption rates (21:25)
Blackcurrant/CurraNZ supplements (25:00)
Distance vs time when cross-training (29:00)
Weekly runs when not training for a race (31:25)
Our thoughts on Apple watches for running
Strength training machines for runners (36:20)

If you enjoyed this episode, you may also like:

- Episode 29: Listener Q&A

- Episode 10: How do you train when not preparing for a race?

References:

Jeukendrup & Gleeson. (2016). Sport Nutrition. 3rd Edition. Human Kinetics.

PMID: 32460873

We will be taking a one-week winter break. We will return on January 6 with season 2! Thank you to everyone who listened - we appreciate you!

Episode 44: Why Do You Get Muscle Cramps When Running? Dec 09, 2023

Show notes

Ever wonder why you get muscle cramps when running? We have the answers - or at least, as the theories behind why you may get crampign from running. After we start with a listener’s question about bathroom issues during runs, we dive into the theories of cramping, how to prevent muscle cramps, and how to get rid of muscle cramps when running if they happen.

Discussion points include:

Muscle cramps vs stomach cramps vs side stitches (6:14)
Different theories of what causes muscle cramps (8:16)
How to treat mid-run muscle cramps (11:10)
Training interventions to reduce risk of muscle cramps (14:14)
Does magnesium prevent muscle cramps? (19:42)
Do compression socks reduce muscle cramps? (22:21)

Episodes of interest:

Electrolytes - Episode 12

Long run fueling - Episode 5

Marathon pacing - Episode 6

References:

PMID: 32956536

PMID: 31696455

PMID: 34185846

Episode 43: Reasons Not to Run a Marathon Dec 02, 2023

Show notes

This episode might seem like one big hot take, but we are coming at this topic based on real-life coaching experience and an understanding of the physiology of marathon training. As hard as it may be for some to hear, there are times when you should NOT train for a marathon. Our recommendations are not absolutist; individual situations may vary. However, our intention is to encourage reflection for when to run a marathon - and when not to.

First, answer a listener's question on running fuel options for runners with IBS/IBD/sensitive stomachs. (We reference episode 5 on long run fueling.)

Discussion points include:

The impact of stress on marathon training
How long should you be running before you do a marathon
How far should you be able to run before a marathon?
Should you train for a marathon while trying to lose weight?
Eating disorders, injury, and health issues and their impact on marathon training
How many marathons should you run per year?
Why you should not train for a marathon if you have signs of overtraining
How long should you wait to run a marathon after having a baby?

Use code TREADLIGHTY for $50 off a membership on the Run to the Finish Virtual Run Club!

You can connect with us on Instagram (@treadlightlyrunning) or via email podtreadlightly@gmail.com - thank you all for listening!

Episode 42: Your Guide to Cold Weather Running Nov 25, 2023

Show notes

This whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Amanda and Laura both have years of experience of running in the cold (from living in Northwest Indiana and Colorado). We take a look at what the research says about cold weather endurance training and share tips and tricks we’ve learned over the years.

Discussion points include:

Motivation during the winter months
The value of pre-run warm-ups for running in cold weather
How to dress for running in cold weather
Breathing issues from running in the cold
Hydration and fueling on runs in cold weather
Do you run slower in cold weather?
Tips for running on snow and ice
How cold is too cold to run?
Tips for racing in cold weather

Further resources:

https://www.runtothefinish.com/what-to-wear-winter-running/

https://lauranorrisrunning.com/your-guide-to-running-in-cold-weather/

https://lauranorrisrunning.com/how-cold-is-too-cold-to-run/

https://lauranorrisrunning.com/racing-cold-weather/

https://www.runtothefinish.com/best-winter-running-shoes/

https://www.runtothefinish.com/running-on-ice-tips/

https://www.runtothefinish.com/cold-weather-running-gear

References:

PMID: 34652333

PMID: 34574624

PMID: 26756639

PMID: 34574624

PMID: 17473775

PMID: 34752434

Episode 41: How to Improve Your 5K Time Nov 18, 2023

Show notes

5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for you, the distance can be challenging in terms of speed. If you want to improve your 5K time - whether that's a sub-40 min 5K, sub-30, or sub-20 - this is the episode for you!

We also answered a listener question on run-walk intervals.

Discussion points include:

Weekly mileage when training for a 5K
How to set a 5K goal pace
5K pace specific workouts
Do you taper for a 5K?
How to fuel for a 5K race
Warming up before a 5K race
How to pace a 5K race
How to recover after a 5K race

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