Tread Lightly Running Science Podcast

Latest Episodes:

Episode 27: How Many Miles Should You Run Per Week? Aug 12, 2023

Show notes

We answer one of the most common questions we receive as running coaches: how many miles (or kilometers) should you run per week?

Discussion points include:

Why your weekly training volume is fluid, not static
The rationale for high-volume training
Why you need to consider strength training, cross-training, nutrition, and lifestyle into determining your weekly training volume
Individual response and why some athletes may not need high mileage
Why training time matters more than miles or kilometers
Training volume is dependent on the frequency of running
How to use past performances to guide your training
Finding the balance of volume and intensity
What to do if you are struggling to increase low mileage

We also answer a listener's question about how to carry your gels on race day.

Amanda’s mileage chart: https://www.instagram.com/p/CfBpdskAcuT/

References

PMID: 27570626

PMID: 31045681

PMID: 35418513

PMID: 34021488

Episode 26: Training Recommendations for Older Runners Aug 05, 2023

Show notes

This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies to both male and female runners over age 50.

Discussion points include:

The importance of consistent resistance training
Adjustments to your training schedule, such as 10-day training cycles and more frequent cutback weeks
How to maintain VO2max and speed with age
Temperature regulation adjustments for older athletes
The importance of protein for masters athletes
Why low-carb diets are not the solution for menopausal athletes
Supplements that may benefit aging athletes
Setting running goals as an older runner

Further resources:

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

Everything Fat loss by Ben Carpenter: https://amzn.to/3Y8iFwk

Plyometric exercise guide: https://www.runtothefinish.com/beginner-plyometric-exercises/

References

PMID: 31210647

PMID: 33800439

PMID: 28181774

PMID: 34201810

PMID: 30387072

PMID: 22313809

PMID: 25051286

PMID: 28012184

Haff & Triplett, Essentials of strength training and conditioning
Housh, House, & deVries, Applied exercise science and sport physiology

Episode 25: Running during Perimenopause and Menopause Jul 29, 2023

Show notes

We tackle a topic that not a lot of people like to talk about, but affects many runners - how perimenopause and menopause affect your running. Both Amanda and Laura have experience working with runners experiencing mid-life hormonal shifts. Hopefully, we can help those who are struggling with their running during perimenopause, so that they can keep running after menopause.

This episode is part one of two. In this episode, we discuss:

Understanding the definitions of perimenopause and menopause
The physiology of perimenopause and menopause
How strength training can be protective against performance declines in perimenopause and menopause
Tips for managing fatigue and stress during perimenopause
Tips for improving sleep quality and dealing with night sweats

This episode is part one of two - so be sure to tune into the next one for training recommendations!

We mention Amanda’s Run Club in this episode. Use the code treadlightly to save $50 on a one-year subscription - ⁠https://www.runtothefinish.com/online-running-group/⁠

Further resources:

Next Level by Dr. Stacy Sims and Selene Yeager: https://amzn.to/3q8627P

References:

PMID: 22038497

PMID: 29699592

⁠https://blog.femalefoundersfund.com/suffering-in-silence-the-biases-and-data-gaps-of-menopause-e5f131b4b581⁠

⁠https://hellobonafide.com/pages/state-of-menopause⁠

⁠https://www.census.gov/data/tables/2017/demo/popproj/2017-summary-tables.html⁠

Episode 24: The Science of Overtraining Jul 22, 2023

Show notes

Have you ever felt like your running is getting worse, even as you put in more training? In this episode, we delve deep into the topic of overtraining syndrome and training-overload (signs of overtraining without a medical diagnosis). Overtraining is characterized by a long-term decline in performance, as well as symptoms affecting your overall health and well-being. Overtraining affects recreational runners and it is essential for runners to have knowledge of overtraining to both treat it and prevent it.

Discussion points include:

Is there no such thing as overtraining, just under-recovery - or does overtraining exist?
Defining functional overreaching, non-functional overreaching, and overtraining
The signs and symptoms of overtraining
The underlying mechanisms of overtraining
Short-term and long-term consequences of overtraining
What to do if you are overtraining
Training approaches to minimize the risk of overtraining

References:

PMID: 32064575

PMID: 34181189

PMID: 25028798

PMID: 32179050

PMID: 34496702

Episode 23: Mastering Your Mindset and Mental Toughness in Running Jul 15, 2023

Show notes

Every runner has experienced a race where their fitness was there - but their mind gave up. Mindset plays a tremendous role on endurance performance. However, mastering your mindset and improving your mental toughness in running is not as simple as "getting hard" or "toughing it out." In this episode, we share evidence- and experience-based approaches for mastering your mindset - while also still enjoying your running.

Discussion points include:

-Mindset techniques to use to reframe a tough run

-How to use different types of workouts to boost your confidence

- Using a training journal as a mindset tool

- How to optimize your self-talk during races and hard workouts

- The psychology of visualization and how to effectively use it

- How smiling is a powerful mindset tool on race day

- Using exposure therapy to overcome race nerves

- The power of falling in love with the process and being your authentic self

- How to frame tough races, DNFs, and DNS

Further Resources:

Elite Minds: https://amzn.to/46JILtq

Run to the Finish (Amanda’s Book): https://amzn.to/46JeoDr

SWAP Podcast Grayson Murphy Interview: https://podcasts.apple.com/us/podcast/153-grayson-murphy-interview-world-champion-talks-happiness/id1521532868?i=1000612375489

References:

PMID: 31135272

https://www.sciencedirect.com/science/article/abs/pii/S1469029217303461

https://www.tandfonline.com/doi/abs/10.1080/10413200.2010.544279

Episode 22: All You Need to Know About Running Shoes Jul 08, 2023

Show notes

Let’s talk about running shoes! Running shoes are the most essential piece of gear for training - and now, there are more options than ever. This episode answers all the major questions about running shoes.

In this episode, we discuss:

What all the running shoe terms (heel-toe drop, stack height, etc) mean
The benefits of rotating your running shoe
How to pick a running shoe
How many pairs of running shoes do you need?
Why you should not train regularly in carbon plated shoes
When to replace your running shoes

Additional resources:

If you enjoyed this episode, you may also like Episode 8 on Carbon Plated Running shoes.

Amanda has an extensive resource of shoe reviews and comparison on her website: https://www.runtothefinish.com/running-gear-and-shoes/

Amanda’s shoe lacing guide: https://www.runtothefinish.com/how-to-lace-running-shoes/

Laura’s guide to replacing running shoes: https://lauranorrisrunning.com/how-often-to-replace-running-shoes/

Laura’s guide to choosing a new pair of running shoes: https://lauranorrisrunning.com/switch-new-pair-running-shoes/

Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/

References:

PMID: 24286345

PMID: 34726119

Episode 21: How to Start Running Again Jul 01, 2023

Show notes

Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with life. The question then becomes: how do you start running again? Is it a different protocol if you are returning from injury compared to coming back from a short couple weeks off? We guide you through how to start running again after various scenarios in this episode.

Whether you are starting to run again or consistently running, we invite you to join the Run to the Finish Virtual Run Club! This club includes a wealth of resources, access to coaches, and training plans designed by both Laura and Amanda. Use the code treadlightly to save $50 on a one-year subscription - https://www.runtothefinish.com/online-running-group/

Discussion points include:

How quickly is fitness lost?
The physiology of detraining
How to start running again after taking time off after a race
How to start running again after an injury
When to use a run-walk program
Running after having Covid-19 (or post-viral syndrome)
How to start running again after several months off
How cross-training can help rebuild running fitness

Further resources:

https://www.runtothefinish.com/get-back-to-running/

https://www.runtothefinish.com/the-run-walk-method/

https://lauranorrisrunning.com/how-quickly-is-running-fitness-lost/

https://lauranorrisrunning.com/running-after-having-covid-19/

https://lauranorrisrunning.com/returning-to-running-after-laparoscopic-surgery/

https://lauranorrisrunning.com/returning-to-running-after-injury/

https://lauranorrisrunning.com/how-to-start-running-again-after-time-off/

References:

PMID: 29212672

https://www.researchgate.net/publication/295519839_The_impact_of_detraining_on_physiological_and_neuromuscular_parameters_of_high-level_endurance_runners

https://www.uptodate.com/contents/covid-19-return-to-sport-or-strenuous-activity-following-infection

Episode 20: What to Eat Before a Race Jun 24, 2023

Show notes

Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day nutrition can lead to breakthroughs!

As a disclaimer, we are not registered dietitians. Laura spent 15 credit hours in graduate school on sports nutrition and is a certified sports nutritionist through the International Society of Sport Nutrition.

We also answer a listener question: how can you hold a pace on race day if you haven’t held it that long in training?

Points we cover include:

Why you want to have a race day nutrition plan
When and how to carb load before a race
Why it’s okay if you feel bloated before a race
What to eat before a race
What NOT to eat before a race
What to eat the night before a race
The importance of being hydrated before a race
The benefits of caffeine for racing
Carb intake and fueling during the race
Recommendations to avoid GI distress

Further Resources:

https://www.featherstonenutrition.com/carb-loading/

https://lauranorrisrunning.com/carb-load-before-a-marathon/

https://lauranorrisrunning.com/what-to-eat-before-a-half-marathon/

https://www.runtothefinish.com/what-to-eat-before-a-race/

https://www.runtothefinish.com/what-to-eat-before-a-marathon/

https://lauranorrisrunning.com/how-to-avoid-hitting-the-wall-in-the-marathon/

https://lauranorrisrunning.com/your-ultimate-guide-to-running-gels/

https://lauranorrisrunning.com/the-best-sports-drinks-for-runners/

https://www.runtothefinish.com/best-running-gels/

References

PMID: 21590642

PMID: 33388079

PMID: 24901444

PMID: 24791914

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

Episode 19: How to Run Faster! Jun 17, 2023

Show notes

Most runners want to run faster - it's one of the most common questions we receive as running coaches. You can find tons of advice out there on how to run faster - and not all of it is good advice. We are here to help you; in this episode, we take a look at the evidence on what actually helps you become a faster runner.

We also answer a listener question about when to stop strength training before a race.

Discussion Points Include:

The outsized power of strides and hill sprints
The impact of running volume/weekly mileage on getting faster
Does strength training help you run faster?
The importance of patience and trial and error in training
The trap of too much specificity
Why rest days and cutback weeks are essential if you want to run faster
How to safely incorporate all of these tips into your training
Why not eating and sleeping enough is holding you back

This episode is brought to you by the Run to the Finish Virtual Run Club! Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/ - a great deal! You will access a true wealth of resources, including training plans designed by both Laura and Amanda.

References:

PMID: 33374897

PMID: 23538293

PMID: 29417745

PMID: 31045681

PMID: 27135468

PMID: 35072660

https://www.researchgate.net/publication/304607794_Joint-Angle_Specific_Strength_Adaptations_Influence_Improvements_in_Power_in_Highly_Trained_Athletes

Episode 18: Postpartum Running Jun 10, 2023

Show notes

After months of pregnancy, childbirth, and the uncomfortable first six weeks, you are probably eager to start running again after having a baby! However, postpartum running can be a tricky time to navigate. You may not have run in a long time, you may be sleep deprived, and you may be breastfeeding. In this episode, we share postpartum training tips for mother runners.

This episode addresses:

How pregnancy and postpartum change your body
How long should you wait to start running again after having a baby
How to know if you are ready to run after having a baby
Signs and symptoms
Breathing and pelvic floor exercises to do before running
How to return to running once you feel ready to run
What is normal in postpartum running
Breastfeeding and running

We also answer a listener's question on what to eat before a long run or race!

This episode is brought to you by the Run to the Finish Virtual Run Club! Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/ - a great deal! You will access a true wealth of resources, including training plans designed by both Laura and Amanda.

Programs mentioned in the show:

- Bump Runner Postpartum program: https://www.thebumprunner.com/programs/postpartum

- ReCore Fitness: https://www.recorefitness.com/store/recore-postpartum-program

Relevant articles:

- Laura's experience: https://lauranorrisrunning.com/postpartum-running-my-experience-at-seven-months-postpartum/

- When you can start running after having a baby: https://lauranorrisrunning.com/when-can-you-start-running-after-giving-birth/

- Steps for return to run postpartum: https://lauranorrisrunning.com/postpartum-running-how-to-safely-resume-running/

- Stroller running tips: https://lauranorrisrunning.com/stroller-running-tips-for-effective-and-enjoyable-training/

-Postpartum running: https://www.runtothefinish.com/postpartum-running/

- Peeing while running: https://www.runtothefinish.com/peeing-while-running/

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