Tread Lightly Running Science Podcast

Latest Episodes:

Episode 7: Supplements for Runners Mar 26, 2023

Show notes

Episode 7 is about supplements for runners! So much could be said about supplements, so this episode is likely part one of many. Supplements for runners is a hot topic, and so we wanted to give evidence-based takes on various supplements.

In this episode, we discuss:

- What to look for in supplements (purity, efficacy, and safety)

- How to determine if you need a supplement

- The science of probiotic supplements!

- Our take on Athletic Greens

- Anti-inflammatory supplements (turmeric and CBD)

- Creatine for runners

- How to choose a protein powder

References:

PMID: 31864419

PMID: 28642676

PMID: 28615996

PMID: 30068354

PMID: 30262735

PMID: 33500785

Additional resources:

https://www.runtothefinish.com/best-protein-powder-for-women/

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

Previnex: RTTF15 is good for 15% off

https://lauranorrisrunning.com/no-fuss-nutrition-for-runners/

Episode 6: All About Marathon Pacing Mar 19, 2023

Show notes

Episode 6 is all about marathon pacing! Chances are, you've hit the wall in a marathon before. We share tips on how to pace a marathon so that you don't hit the wall - and maybe run a PR!

We delve into:

- how to adapt your marathon strategy based on the course profile

- Pacing tips for downhill marathons like Boston Marathon

- Tips for running a marathon in hot weather

- how to strategically manage the tougher parts of the marathon

- how to set a marathon goal pace

Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/

Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/

References:

PMID: 22649525

PMID: 24747298

PMID: 33829868

You can contact us with questions, comments, and topic requests at:

email: podtreadlightly@gmail.com

IG: @treadlightly running

@runtothefinish

@lauranorrisrunning

Episode 5: The Applied Science of Long Run Fueling Mar 12, 2023

Show notes

Episode 5 covers the topic of long run nutrition! We approach how to fuel long runs and races (15K to ultra) from both science and practice. We want you to understand why you should fuel - along with how you can actually hit your carbohydrate goals in a long run/race without feeling sick.

Topics in this episode include:

- carbohydrate goals for long-distance running

- why fueling on your long runs won't make you gain weight

- how to actually get in all those carbs on long runs

- sport nutrition products vs whole foods

- gut training to avoid GI upset on race day

We mention the Feed in the episode - https://thefeed.com/ (non-affiliate link, Laura really loves this company).

References

PMID: 24791914
PMID: 36173597
PMID: 32403259
PMID: 28332114
PMID: 24901444
Jeukendrup & Gleeson (2016). Sport Nutrition (4th ed.) Human Kinetics

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

@treadlightlyrunning

email: podtreadlightly@gmail.com

Episode 4: Should Runners Stretch? The Science of Static and Dynamic Stretching Mar 05, 2023

Show notes

Episode 4 tackles the question: should runners stretch? You may have heard that you always need to stretch before or after runs. Is that true, based on the most recent science? We take an evidence-based approach to our discussion on stretching for runners, including:

- should you stretch before runs?

-types of stretches for runners, including static vs dynamic stretching

- flexibility vs mobility

- why runners don't need to touch their toes

- does stretching reduce your injury risk?

-stretching in general vs stretching directed by a physical therapist

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

References:

PMID: 34658909

PMID: 21735398

PMID: 19050648

PMID: 20030776

PMID: 34444136

PMID: 21610517

Episode 3: Should You Sync Your Run Training with Your Menstrual Cycle Mar 05, 2023

Show notes

We are back in episode 3 to discuss the hot topic of menstrual cycle sycning. Should you change your training based on where you are in your menstrual cycle? You've probably seen things on Instagram about how you should do different workouts in different weeks based on your hormones. But does the research actually support this - and is it an effective way to train? We delve into recent research and share practical recommendations for training around your period.

Discussion points include:

- what is actually going on in your menstrual cycle?

- an overview of what the research actually says about how your menstrual cycle impacts your training

- individual approaches based on how you feel

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

References:

PMID: 34639326

PMID: 33572406

PMID: 32661839

PMID: 32037785

PMID: 32781438

Episode 2: Zone Two Training and Heart Rate Monitoring Mar 05, 2023

Show notes

In our second episode, we discuss Zone Two training! Zone 2 running is very popular right now - so what exactly is it?

We take a deep dive into zone 2 training, including:

- the science of zone 2 training

- how to implement zone 2 training into your running

- factors affecting your heart rate on runs

- heart rate training for runners and how to calculate your heart rate zones

Lactate Threshold/Friel Method:

For this method, run a 30 minute time trial (as far as you can in 30 min!) after warming up. Wear a chest strap to record your heart rate. Your average heart rate in the final 20 minutes is your lactate threshold heart rate (LTHR).

Zone 1: Less than 80% of LTHR
Z2: 80–88% of LTHR
Z3: 89–95% of LTHR
Z4: 96–99% of LTHR
Z5: 101%+ of LTHR

Seiler Method:

Zone 1: 55-72% MHR
Z2: 72-82% MHR
Z3: 82-87% MHR
Z4: 87-92% MHR
Z5: 93-100% MHR

Polar Method:

Zone 1: 50-60% MHR
Z2: 61-70% MHR
Z3: 71-80% MHR
Z4: 81-93% MHR
Z5: 94-100% MHR

Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder.

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

Episode 1: Should You Limit Long Runs to Three Hours? Feb 28, 2023

Show notes

In our first episode of the Tread Lightly podcast, we examine the popular "rule" that you should not run for longer than three hours in marathon training. Does the evidence support this?

We take an evidence-based and practical approach to long run duration. In this episode, we discuss:

- The origins of the three hour long run rule and how it may be outdated

- How to recover better from long runs

- What research actually says about long runs in marathon training

- How should 4, 5, or 6 hour marathoners train?

- How can you adjust your training to ensure that you are preparing yourself for your marathon (or ultra) without getting injured?

You can listen to Episode 5, The Applied Science on Long Run Fueling, for more information on how to fuel your long runs.

References:
PMID: 31704026
PMID: 32421886
PMID: 32403259
PMID: 32183425

Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder.

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

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