Tread Lightly Running Science Podcast

Latest Episodes:

Episode 17: First Marathon Training Tips Jun 03, 2023

Show notes

This episode focuses on advice for first-time marathoners! However, even experienced marathoners will find this episode helpful. We delve into the details of marathon training, race day, choosing a race, and more!

How do you know if you are ready for a marathon?
How many weeks should your marathon training plan be?
How many days per week do you need to run per week?
How many miles per week should you run in marathon training?
Training for time versus training for distance in your first marathon plan
Using the run-walk strategy for your first marathon
Fitting in strength training when training for your first marathon
Speed workouts during training for your first marathon
Marathon goal pace for your first marathon
How to choose which race to run for your first marathon
Our top race day tips for your first marathon

At the end of the episode, we mentioned Amanda’s fantastic Run Club resource! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club features a wealth of resources, including some training plans designed by Laura. You can sign up here: https://www.runtothefinish.com/online-running-group/

We also mentioned Amanda's 30 Day Core program. This program is great for strength training work that fits into marathon training. You can purchase it here: https://www.runtothefinish.com/30-day-core-challenge/

Episode 16: What Runners Need to Know About Iron May 27, 2023

Show notes

Have you ever felt tired in training and like you just don't have another gear? So many different factors can contribute to fatigue in runners - including low iron levels. In this episode, we discuss iron for runners and what you need to know about this essential mineral. This episode does not constitute as medical advice - ultimately, if you have questions about iron, you are encouraged to reach out to a registered dietitian or a medical doctor.

Discussion points include:

- Laura's and Amanda's experiences with low ferritin

- What the different terms for iron mean

- The physiological benefits of iron

- Why you need to have bloodwork done before supplementing

- Factors that can decrease iron levels via poor absorption and loss

- Iron rich foods

- How to pick iron supplements

Inside Tracker discount codes: RUNTOTHEFINISH is 20% off - https://shrsl.com/31y55

References:

PMID: 33265953

https://lpi.oregonstate.edu/mic/minerals/iron

PMID: 31058762

Episode 15: Running in the Heat And Heat Acclimation May 20, 2023

Show notes

Summer running is here - and we have all you need to know about running in the heat! You are not losing your fitness when you start to slow down during summer runs - rather, your body is reacting to the physiological stress of running in the heat. We share both evidence-based and experience-based tips on heat acclimation and summer running - so that you can turn summer training into fall PRs.

We also answer a listener question: how do you, as coaches, approach peak week in marathon training?

Our discussion on heat acclimation and running in the heat includes:

The physiological effects of heat and humidity on the body during exercise
How overreaching can occur when running in the heat
Practical techniques to make summer running more tolerable
How long does heat acclimation take?
The benefits of year-round heat acclimation
How hot is too hot to run?
Signs of heat exhaustion/heat stroke

We referenced episode 12 (Electrolytes for Runners) and Episode 6 (Marathon pacing) for further information on hydration and running a marathon in the heat.

References:

PMID: 31749713

PMID: 24972041

PMID: 7363212

PMID: 32425851

PMID: 27787334

PMID: 24747298

PMID: 33829868

Episode 14: How to Become a Running Coach - Part 2 May 13, 2023

Show notes

Episode 14 continues the conversation on how to become a running coach. If you haven't already, listen to episode 12 for a discussion on certification and education. This episode focuses on the business side of run coaching - how do you actually get and keep clients? Laura and Amanda draw from their collective 18+ years of coaching experience to share their best tips.

Topics discussed include:

Marketing tips for running coaches, including the power of testimonials
Why you should start charging coaching clients from the start
Different formats of coaching: in-person vs. virtual, individual vs. group
Being a coach on your own vs. joining a larger coaching team
The onboarding process: Waivers, collecting payments, client intake forms, initial consult calls
What our days actually look like
How to find coaching clients
Measuring client success

Episode 13: How to Become a Running Coach, Part 1 May 06, 2023

Show notes

Are you curious about how to become a running coach? In this episode of the Tread Lightly podcast, we have a candid conversation about how we became running coaches. We took different paths to get there (the field of Laura's first master's degree may surprise you!) - and your path may look different! This episode also covers running coach certifications and education resources.

The episode content includes:

Educational backgrounds of Laura and Amanda
How we pivoted from journalism and corporate work (Amanda) and humanities and academia (Laura) to full-time run coaching

What Laura’s master's degree in exercise science included
Which running coach certifications we recommend (RRCA, UESCA, USATF)

Continuing education as a running coach, including recommended books

Amanda's Book: https://amzn.to/2MDXNda

Let Your Mind Run: A Memoir of Thinking My Way to Victory by Deena Kastor

Brain Training for Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health and Results by Matt Fitzgerald

Big Book of Endurance Training by Phil Maffetone
{read review}

80/20 by Matt Fitzgerald (finally understanding easy runs)

Fast 5K: 25 Crucial Keys and 4 Training Plans by Pete Magill (great for all levels)

Train Like a Pro by Matt Fitzgerald & Ben Rosario

Run Faster from the 5K to Marathon by Brad Hudson & Matt Fitzgerald

Scientific Training for Endurance Athletes by Dr. Philip Skiba

Science of Running by Steve Magness

The Happy Runner by Dr. Megan Roche & David Roche

Roar by Dr. Stacy Sims

Running Rewired by Jay Dicharry

Episode 12: Electrolytes for Runners Apr 29, 2023

Show notes

Electrolytes are a popular topic when the weather starts warming up! In this episode, we discuss everything you need to know about electrolytes for runners. Electrolytes include sodium, potassium, magnesium, chloride, and calcium. Many of your sports drinks and gels contain these - but what do they actually do? Will electrolytes help you reach your running goals, or are they overhyped?

Discussion points include:

- What are electrolytes?

- What do electrolytes actually do for runners?

- Do electrolytes prevent muscle cramps?

- How do you know if you are a salty sweater

- How much sodium you need in your sports drink

- The concerns around hyponatremia

- If coconut water is a viable alternative

- Our hot takes on popular sports drinks

Plus, we answer a listener question on compression gear.

References:

https://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=02000&article=00022&type=Fulltext

https://onlinelibrary.wiley.com/doi/10.1111/sms.12637

https://journals.lww.com/cjsportsmed/Abstract/2003/01000/The_Incidence,_Risk_Factors,_and_Clinical.8.aspx

https://pubmed.ncbi.nlm.nih.gov/27768399/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9699060/

https://pubmed.ncbi.nlm.nih.gov/32796418/

http://www.dcscience.net/Miller_Pickle_juice_cramps_reflex_2010.pdf

Episode 11: Is Foam Rolling for Runners Worth the Time? Apr 22, 2023

Show notes

Episode 11 of the Tread Lightly podcast dives deep into the topic of foam rolling! Foam rollers are very popular recovery products. However, you may have seen some social media posts arguing that foam rolling is a waste of time. Should runners foam roll? We take an evidence-based approach to answer that question.

Discussion points include:

- the mechanisms of action of foam rolling, including how it affects your nervous system

- should you foam roll for IT band pain?

- does foam rolling reduce your injury risk?

- should you foam roll before a run?

- should you foam rolling after a run?

- foam rolling mistakes to avoid

Further resources:

https://www.runtothefinish.com/best-foam-roller-for-runners/

https://lauranorrisrunning.com/a-comprehensive-guide-to-foam-rolling-for-runners/

https://www.runtothefinish.com/complete-foam-rolling-guide-for-runners/

https://www.runtothefinish.com/stop-foam-rolling-it-band/

https://www.runtothefinish.com/it-band-solution/

References:

PMID: 36630577
PMID: 31024339
PMID: 34267594
PMID: 31024339
PMID: 35409995
PMID: 36498062

Episode 10: How Do You Train When You Aren't Preparing for a Race? Apr 15, 2023

Show notes

Episode 10 answers the question: what should you do when you aren't training for a race? Non-race training includes immediately after a race (off-season) and general fitness/base building phases. You do not always need a race on the calendar as a runner! In fact, many runners thrive long-term when they give themselves some time for less intensive training between races. This episode focuses less on the science and more on practical applications. Amanda and Laura share how they train runners through these times - and train themselves! If you are a runner and are not training for a race, you may be interested in Amanda's Virtual Run Club! This virtual group is a WEALTH of information, workouts, and support for any phase of training. You can learn more here: https://www.runtothefinish.com/online-running-group/ Additional resources: https://lauranorrisrunning.com/what-to-do-after-a-goal-race/ https://www.runtothefinish.com/winter-maintenance-plan-for-runners/ https://lauranorrisrunning.com/base-building-running-workouts/ https://www.runtothefinish.com/running-and-weightlifting/ We love to hear from you! If you have questions, comments, or requests for future episodes, you can reach out to us at: @treadlightlyrunning (Instagram) @lauranorrisrunning @runtothefinish podtreadlightly@gmail.com

Episode 9: What is 80/20 Running? Apr 08, 2023

Show notes

Episode 9 dives deep into the topic of 80/20 Running! 80/20 running has been a popular concept for around a decade now. You have likely heard about it on Instagram or read books on the topic. In this episode, we dive into the science of 80/20 running - and how you can actually apply it in your training.

Key moments in this episode include:

- The origins of 80/20 running

- What actually is 80/20 running (polarized vs pyramidal training intensity distribution)

- The science of what happens in each training zone

- Do recreational runners need to follow 80/20 running?

- How to implement 80/20 intensity distribution in your own training

- How to account for cross-training such as Peloton workouts

We also answer a bonus listener question: Do runners benefit from doing core strength exercises?