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Tread Lightly Running Science Podcast — Running
Tread Lightly Running Science Podcast

The Tread Lightly Running Science Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. Each week provides a science-based episode on how to run faster, marathon training, fueling, injury prevention, and more.

Tread Lightly Running Podcast is co-hosted by Amanda Brooks and Laura Norris, MSc. Together, they have over 20 years of coaching experience and have helped thousands of runners reach their goals through 1:1 coaching and group training. They’ve appeared in Runner’s World, SELF, NPR, Outside, and other major media.

Copyright: © Amanda Brooks & Laura Norris

Latest Episodes:

Episode 37: Trail Running Tips for Road Runners Oct 21, 2023

Show notes

Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We talk about tips for train running to help you get out on the trails and enjoy the experience. These trail running tips and techniques are based both on our coaching experiences and own experiences as two road runners who also run on trails.

Running by time versus distance on the trails
Is it okay to walk when running on the trails?
Running form for trail running
How to navigate running trails
Animal encounters during trail running
Nutrition and hydration for trail runs
Gear for trail running
How to incorporate trail running into your training
Exercises for trail running
How to pick trail running shoes

Further resources:

https://www.trailrunproject.com/

https://www.runtothefinish.com/how-to-prepare-for-your-first-trail/

https://www.runtothefinish.com/how-to-find-running-trails/

https://www.runtothefinish.com/trail-vs-road-running/

https://lauranorrisrunning.com/how-to-pick-the-best-trail-running-shoes-for-you/

https://lauranorrisrunning.com/trail-running-tips-road-runners/

https://lauranorrisrunning.com/how-to-successfully-venture-into-trail-racing-as-a-road-runner/

https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/

Episode 36: Understanding Your Running Gait Oct 14, 2023

Show notes

Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper running form for your feet? We answer those questions - and more - in our discussion on running gait.

Discussion points include:

Is there an ideal running cadence?
Should you change your running cadence?
What is vertical oscillation?
Is there an ideal footstrike pattern?
Is a rearfoot strike (heel strike) bad for you?
Do you need a running gait analysis?
What are overpronation and supination?
Our top tips for improving your running gait

We also answer a listener’s question on how to start trying running gels! The study in the European Journal of Sport Science is cited below in the reference list.

Further reading:

https://www.runtothefinish.com/stride-analysis-your-stride-is-a-running-fingerprint/

https://lauranorrisrunning.com/improving-running-cadence/

https://www.runtothefinish.com/running-cadence/

https://www.instagram.com/p/COKvTFzMc_5/

References:

PMID: 37115611

PMID: 25729311

PMID: 27501719

PMID: 30543498

PMID: 34757569

Episode 35: Increasing Women's and Girl's Participation in Running Oct 07, 2023

Show notes

We tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are those barriers? How do we initiate more conversations around women's issues in running?

Discussion points:

The importance of watching female sports

Domestic labor statistics and what they mean for sport participation

The recent history of women’s participation in running

How to encourage young girls to participate in sport and running

How to encourage adult women to participate in sport and running

References:

https://news.gallup.com/poll/283979/women-handle-main-household-tasks.aspx

https://www.researchgate.net/publication/364141158_Exploring_Women%27s_Marathon_Participation_in_the_United_States_1980-2019

Christine Yu (2023). Up to Speed. (purchase here)

Episode 34: How to Increase Your Running Mileage Sep 30, 2023

Show notes

We devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury or race, when you return to the mileage you previously did?

Is the 10% rule a helpful guideline?
The Jack Daniels equilibrium method
Does the approach for increasing mileage differ depending on your pace?
How to use cutback weeks when increasing running mileage
Should you do speed workouts when increasing training volume?
Do you need to eat more when increasing your running mileage?
How to increase mileage after injury, time off, or an off-season
Should your long run be a certain percentage of your weekly volume
Should you run twice per day to increase your mileage?
Should you split your long runs?
How to prevent boredom when increasing running mileage

You may also enjoy:

Episode 5: The Applied Science of Long Run Fueling
Episode 27: How Many Miles Should You Run Per Week?
Episode 21: How to Start Running Again

Additional resources:

https://www.runtothefinish.com/winter-maintenance-plan-for-runners/

https://www.runtothefinish.com/increase-running-mileage/

https://lauranorrisrunning.com/how-to-run-longer/

https://lauranorrisrunning.com/how-to-safely-increase-your-weekly-running-mileage/

https://lauranorrisrunning.com/how-to-consistently-maintain-running-higher-mileage/

https://lauranorrisrunning.com/how-to-effectively-use-cutback-weeks-in-your-training/

https://www.runtothefinish.com/recovery-week-running/

https://lauranorrisrunning.com/should-i-run-twice-per-day/

Episode 33: How to Get Your Family and Kids Involved in Running Sep 23, 2023

Show notes

Do you want to get your family, including spouse and kids, involved in running? In this episode, we share both evidence-based and practical tips for how to run with kids and family.

Discussion points include:

What distances are appropriate for young kids?
How to safely introduce your kids to running
How to get your family involved in running
Doing Turkey trots and other fun runs with your family

We also answer a listener's question on upper body soreness during long runs and races.

Resources: https://www.runtothefinish.com/walking-a-5k/https://www.runtothefinish.com/couch-to-5k/

This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/

References:

Housh et al. (2016). Applied Exercise & Sport Physiology, 4th ed.

https://www.womensrunning.com/training/beginner/guide-starting-kids-running-safely/

Episode 32: What Your Running Watch Stats Actually Mean Sep 16, 2023

Show notes

Has your running watch ever told you that your VO2max improved? Or that your training was unproductive? Running watches give us more information now than ever - but what does that data actually mean? We dive into some of the most popular running watch stats, such as VO2max, heart rate data, and recovery time, so that you know what data you need - and what to ignore.

Discussion points include:

Can your running watch actually measure your VO2max?
Understanding the heart rate zones on your running watch
Training status, including the notorious Garmin “unproductive” status
Can your watch tell you how long you need to recover?
Are race predictors on running watches accurate?
Is running power a useful metric?
How much data do you really need to pay attention to?

For the lactate threshold heart rate test: https://lauranorrisrunning.com/lactate-threshold-test/

Amanda has an extensive guide to GPS watches, including reviews, on her website: https://www.runtothefinish.com/running-gear/gps-watch/

We also answer a listener's question about how to adjust your running when your job involves a lot of time on your feet.

Episode 31: How to Manage Muscle Soreness from Running Sep 09, 2023

Show notes

Muscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How to you manage muscle soreness so you can keep training?

We answer those questions and more in this episode! Topics include:

What is delayed onset muscle soreness (DOMS)?
Why being sore all the time is a problem
What causes DOMS?
Is inflammation bad?
Post-run recovery nutrition to reduce muscle soreness
Why underfueling on your long runs can increase muscle soreness
Supplements that may reduce muscle soreness
Should you use ice baths to reduce muscle soreness?
Should you take NSAIDs for muscle soreness?
Do you need recovery boots, cryotherapy, or other trendy recovery tech?

Further reading:

https://lauranorrisrunning.com/should-you-run-if-your-legs-are-sore/

https://www.runtothefinish.com/sore-muscles/

https://www.runtothefinish.com/run-with-sore-legs/

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

https://lauranorrisrunning.com/fueling-on-your-runs/

https://www.runtothefinish.com/running-recovery-tools/

https://lauranorrisrunning.com/massage-gun-worth-it/

We also answered a listener question on VO2max testing. Laura mentioned a threshold field test - here’s how to do that: https://lauranorrisrunning.com/lactate-threshold-test/

If you enjoyed this episode, you may also enjoy:

Episode 5: The Applied Science of Long Run Nutrition
Episode 7: Supplements for Runners
Episode 11: Is Foam Rolling Worth the Time?

This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/

References:

PMID: 33440334
PMID: 29345167
PMID: 33266318
PMID: 29534444
PMID: 27322029

Antonio, J., Kalman, D., Stout, J., Greenwood, M., Willoughby, D., and Haff, G. (2008). Essentials of sport nutrition and supplements. Humana Press.

Housh, T. J., Housh, D. J., and DeVries, H. A. (2016). Applied exercise and sport physiology with labs (4th ed.). Holcomb Hathaway.

Episode 30: How to Taper for a Marathon Sep 02, 2023

Show notes

This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/

Discussion points include:

What exactly does a marathon taper look like?
The science behind why you do a marathon taper
How a taper helps you hold marathon pace on race day
A two-week vs three-week taper
Tapering for a goal race vs a “for fun” marathon
Navigating the “taper crazies”
Understanding aches vs injury during the taper
What NOT to do during the marathon taper
Should you do a shakeout run before a marathon?

Strength training during the marathon taper

References:

PMID: 37163550

PMID: 17762369

PMID: 34651125

PMID: 33374897

If you enjoyed this episode, you may also like:

Episode 6: Marathon Pacing
Episode 17: First Marathon Tips
Episode 20: What to Eat Before a Race

Episode 29: Listener Q&A Aug 26, 2023

Show notes

You sent in your running questions, and we have your answers! We spent this episode answering listener questions, including:

What are our tips for training for a marathon in summer weather?
How do you improve running cadence - and why would you do this?
Running tips for heavier and slower runners
How do you get into a racing mindset?
What adaptations are targeted when doing tempo vs intervals vs other speed work?
How do you adjust a training plan for injury or illness?
What stats on your watch are actually helpful?
How do you protect your skin from the sun when running?

From our sunscreen answer:

Supergoop Play Sunscreen: https://amzn.to/3sdBQc3

Coola Sunscreen: https://amzn.to/45EG233

Want to pick our brains? We want to answer your questions! Please send any questions you want answered to @lauranorrisrunning, @runtothefinish, or @treadlightlyrunning on Instagram, or email podtreadlightly@gmail.com

Episode 28: Our Current Favorite Running Gear Aug 19, 2023

Show notes

Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear we currently use (and enjoy) in summer 2023: running watches, running shoes, splurge items, sport nutrition, hydration vests, and more!

Some of the gear recommended in the podcast:

Our reviews:

https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/

https://www.runtothefinish.com/ultimate-guide-to-running-hydration/

https://www.runtothefinish.com/garmin-enduro-review/

https://www.runtothefinish.com/marathon-running-shoes

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