Explore every episode of the podcast Tread Lightly Running Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 81: How Much Do Genetics Impact Your Running Performance? | 31 Aug 2024 | 00:29:07 | |
Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of being a gifted athlete, or can you train beyond your genetic disposition? We explore the science of genetics on running performance in this episode. Additionally, we answer a listener’s question about using swimming as cross-training. Discussion points include:
This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20 References: Ehrman, J, Kerrigan, D, & Keteyian, S. (2018). Advanced Exercise Physiology: Essential Concepts and Applications. Human Kinetics. PMID: 29509641 PMID: 34366884 PMID: 30006671 PMID: 35428907 PMID: 34564332 PMID: 34366884 PMID: 34475628 PMID: 38982591 PMID: 37471354 | |||
| 80: Running Gear: What's Overhyped or Worth the Price? | 24 Aug 2024 | 00:33:56 | |
First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode based on requests from listeners: what running gear is overhyped, and what gear is actually worth the cost? Discussion points include:
Further resources: Sweat calculator: https://www.featherstonenutrition.com/hydration/ Sodium calculator: https://www.featherstonenutrition.com/sodium/ https://www.runtothefinish.com/best-sunglasses-for-running/ https://www.runtothefinish.com/ultimate-guide-to-running-hydration/ https://lauranorrisrunning.com/carbon-plated-running-shoes/ https://lauranorrisrunning.com/polar-vs-garmin/ Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you! | |||
| 71: How to Travel for a Marathon (Or Other Destination Race) | 22 Jun 2024 | 00:30:04 | |
Are you traveling for a marathon (or other distance) soon, either domestically or internationally? Then this episode is for you! We have tips on how to make your destination race - and all the travel logistics around it - the smoothest and most enjoyable experience possible. Discussion points:
This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/ If you enjoyed this episode, you may also like:
References PMID: 33208347 | |||
| 70: How to Fit Running and Training into Your Life | 15 Jun 2024 | 00:30:38 | |
Easy runs, interval workouts, strength training, prehab work, warm-ups, cross-training, and recovery - it’s a lot for anyone, much less if you are balancing a job and family! Additionally, you may have received messaging before that you NEED to do more to improve - but maybe that doesn’t mesh with your real life. There is a big gap between training theory and the actual applied practice of training. So how do you fit in running, strength, and supplemental training into your life? We are bringing you tips for time-limited athletes, based on our years of experience and understanding of training theory/exercise science application and adaptation.
Further resources: https://swell.uccs.edu/theathletesplate https://www.instagram.com/p/C3Las0KvHMs/?img_index=1 https://www.instagram.com/p/C0bpPSFLjy3/?img_index=1 References: PMID: 36242642 Enjoy this podcast? You can follow Amanda @runtothefinish and read her helpful articles at runtothefinish.com. You can find Laura’s evidence-based articles at lauranorrisrunning.com and follow her @lauranorrisrunning. Ad revenue supports our content creation, so visiting our websites is a great way to learn more while supporting the podcast! | |||
| 69: How to Adjust Your Race for Injury, Illness, Weather, and More | 08 Jun 2024 | 00:36:52 | |
This experience happens to virtually every runner. No matter how well your training cycle went, race day doesn’t go as planned. You get sick on race week, the weather forecast looks sub-optimal, you have a lot of work stress, or you just don’t feel great on race day. We draw on our coaching experiences as well as a basic understanding of race day physiology for this episode. Before all that, we answer a listener’s question about what to do in the couple of months before starting a marathon training plan. Discussion points include:
If you enjoyed this episode, you may also like: 15: Running in the Heat 42: Your Guide to Cold Weather Running 44: Why Do You Get Muscle Cramps? 58: How to Pace a Marathon [Updated] | |||
| 68: Do You Need Stability Shoes? Understanding Overpronation | 01 Jun 2024 | 00:29:09 | |
Are stability shoes outdated or the magic key to preventing injury? It’s actually neither - for some runners, they are the appropriate shoes, but they aren’t for everyone. We discuss overpronation and stability shoes in this episode. Discussion points include: Understanding pronation and supination in the running stride Is overpronation bad? What are stability shoes and how do you if know you need them? Will stability shoes prevent injury? How do you know if you are wearing the right running shoe? This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/
References
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| 67: Is The Boston Marathon Overhyped? | 25 May 2024 | 00:27:35 | |
The big marathons including Boston and New York are ubiquitous on social media - but do they live up to the hype? We take a different format in our episode today and provide you with a nuanced hot take (as paradoxical as that sounds) on the most popular marathons. First, we answer a listener’s question about taking Tylenol or Advil before a race. Then, we dive into a hot take: are the World Marathon Majors, including the Boston Marathon, overhyped on social media? Discussion points include:
References: PMID: 37075050 | |||
| 66: How to Improve Your Mile Time | 18 May 2024 | 00:33:29 | |
The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is an entirely different challenge. In this episode, we discuss how to improve your mile time - whether you are aiming for a 5 minute mile or 12 minute mile. Discussion points include:
References:
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| 65: Does Running Make You Look Older? And Other Common Running Myths | 11 May 2024 | 00:27:51 | |
A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we wade through the myth and evidence in this episode.
If you enjoyed this episode, you may also like:
Further resources: https://lauranorrisrunning.com/donating-blood-affects-running/ https://lauranorrisrunning.com/sunscreen-for-runners/ https://www.runtothefinish.com/zero-drop-shoe-review/ https://lauranorrisrunning.com/heel-strike-running/ https://www.runtothefinish.com/best-cushioned-running-shoes/ References:
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| 64: Does Body Size Impact Your Training? Tips for Runners in Taller and Larger Bodies | 04 May 2024 | 00:29:47 | |
Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However, we’ve noticed that a lot of the online advice that focuses mostly on how to start running if you have a larger body - but what about if you are a seasoned runner who is taller, more muscular, or heavier? Discussion points include:
Sweat test instructions: https://www.featherstonenutrition.com/hydration/ References: PMID: 27852613 PMID: 38350462 | |||
| 63: How to Start Running Again After Injury | 27 Apr 2024 | 00:30:58 | |
First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice. Discussion points include:
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| 62: How to Run a Sub 2 Hour Half Marathon | 20 Apr 2024 | 00:33:51 | |
One of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster than the average finisher - it's a time that represents lots of hard work and dedication. In this episode, we are sharing tips from our years of coaching runners to this goal. Even if you have already run a sub-2 half marathon, this episode may still have some helpful running tips for you! Discussion points include:
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| 79: RPE vs Pace vs Heart Rate: How to Measure Intensity on Your Runs | 17 Aug 2024 | 00:30:54 | |
How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener’s question about caffeine supplementation, coffee, and energy drinks before runs. Discussion points include:
If you enjoyed this episode, you may also like:
Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you! | |||
| 61: VO2max Workouts, Threshold Runs, and More: Understanding the Different Types of Running Workouts | 13 Apr 2024 | 00:35:47 | |
What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more. Before delving into the main discussion, we answer a listener’s question on running shoes for the treadmill. Discussion points include: When should you start adding running workouts to your training?
References:
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| 60: Strength Training for Runners | 06 Apr 2024 | 00:35:55 | |
We received several listener questions about strength training for runners, and this episode has answers! Discussion points include:
References:
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| 59: Do Age and Gender Make a Difference in Running? | 30 Mar 2024 | 00:32:24 | |
How much of a difference do age and gender actually make when it comes to training and performance? We’re taking a deep dive into those topics in this episode! Discussion points: Why do some runners get faster with age? Shifting your perspective on goals as a masters athlete Understanding the physiological causes of gender differences in running Sociocultural variables impacting gender differences Do female athletes need to train differently than male athletes? How much do age and gender actually impact your training? If you enjoyed this episode, you may like: Episode 25: Running during Perimenopause Episode 26: Training Recommendations for Older Runners Episode 35: Increasing Women’s and Girls’ Participation in Running Episode 45: How to Start Running at 40 (and Beyond) References: PMID: 35058806 PMID: 31045681 https://runrepeat.com/state-of-ultra-running | |||
| 58: How to Pace a Marathon | Updated Episode | 23 Mar 2024 | 00:36:36 | |
Join us for another updated episode today! This episode is an update - with better audio quality and additional information - on our popular marathon pacing episode. Discussion points include:
Resources: Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/ Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/ References:
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| 57: How to Build Running Endurance | 16 Mar 2024 | 00:31:28 | |
Curious about how to build running endurance? If learning how to run faster and longer is your goal, you will want to listen to this episode. Discussion points include:
References:
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| 56: What You Should Know about Running While Pregnant | 09 Mar 2024 | 00:31:34 | |
As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider. This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives. Discussion points include:
References: PMID: 21393257 PMID: 22314872 PMID: 29644086 PMID: 34165763 | |||
| 55: Beer as a Recovery Beverage, The Gotta-Go Urgency on Runs, and Other Listener Questions! | 02 Mar 2024 | 00:32:54 | |
You asked and we are answering! This episode answers listener questions on all things running, including:
Resources: Bump Runner Postpartum Program Danielle Pascente Strength Programs References: PMID: 27338452 PMID: 34284350 | |||
| 54: Why are You Tired All the Time? Understanding Fatigue and Running | 24 Feb 2024 | 00:32:31 | |
Are you tired all the time, both during runs and during the rest of the day? We have received a few listener questions on this topic, so we are taking a deep dive into training fatigue, abnormal fatigue, bloodwork, training load management, and more!
If you enjoyed this episode, you may also like
References:
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| 53: How to Qualify for the Boston Marathon | 17 Feb 2024 | 00:35:13 | |
Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for most runners - so we are sharing what we have found works in real-life coaching practice. Before all that, we answer a listener’s question on beetroot supplements for running. Discussion points include:
Further resources: | |||
| 52: How Far Should You Run Before a Marathon? An Updated Episode on the Three Hour Long Run "Rule" | 10 Feb 2024 | 00:34:13 | |
We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited rule that you should never run longer than three hours in training? We re-recorded our first ever episode for an updated discussion (with better audio quality!). We dive into the science of marathon long run length, as well as provide some practical recommendations. Before all that, we answer a listener question about reflective gear recommendations. Our reflective gear recommendations include (with affiliate links): Amphipod Xingelt Reflective Vest https://www.runtothefinish.com/reflective-running-gear/ Discussion points:
If you enjoyed this episode, you may also like:
References:
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| 78: What Runners Need to Know about Tendinopathy and Tendon Health (with Dr. Alex Nelson) | 10 Aug 2024 | 00:43:07 | |
Are you struggling with Achilles pain, a chronic high hamstring injury, or another tendon issue? This is the episode for you! We brought on an expert on tendinopathy and tendon health - Dr. Alex Nelson, DPT, owner of Training with Tendinopathy. You can follow Dr. Nelson on Instagram @training_with_tendinopathy Discussion points include:
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| 51: When to Quit a Run vs When to Push Through | 03 Feb 2024 | 00:39:17 | |
We start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most common questions we hear as running coaches: when is it okay to quit a run? When should you push through? When should you skip a run altogether? How do you discern low motivation versus a legitimate reason to quit a run? Discussion points include:
You may also enjoy:
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| 50: How to Not Slow Down in Your Next Marathon | 27 Jan 2024 | 00:27:54 | |
This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more. Discussion points include:
If you enjoyed this episode, you may also like:
Please excuse how Laura sounds, she had a sinus infection at the time of recording! References: PMID: 34010308 PMID: 32922647 PMID: 24901444 | |||
| 49: What's Causing Your Knee Pain When Running? | 20 Jan 2024 | 00:34:31 | |
We answer a listener's question on rebuilding mileage after a few weeks of lower-volume training before diving into a frequently requested topic - knee pain while running. We dive into the different types of knee pain, what causes knee pain for runners, how to treat runner’s knee and IT band pain, and more.
Discussion points include:
Is running bad for your knees? (3:10)
What are the causes of knee pain for runners? (5:28)
What causes IT band pain and how to resolve it (6:50)
Does changing your running form fix knee pain? (12:35)
Can your pre-run warm-up reduce your knee pain? (16:30)
Are your running shoes causing your knee pain? (18:40)
Exercises to address knee pain (20:55)
Can you run through knee pain? (24:15)
Should you use a knee brace when running? (28:05)
Osteoarthritis and running (30:06)
Further resources:
https://www.runtothefinish.com/fix-runners-knee-and-knee-drift/
https://www.runtothefinish.com/it-band-solution/
https://www.runtothefinish.com/knee-pain-after-running/
https://lauranorrisrunning.com/running-is-painful/
References:
Blagrove & Hayes, The science and practice of middle and long distance running.
PMID: 36875337
PMID: 31728373
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| 48: Is It Bad to Run in the "Grey Zone?" Understanding Moderate Pace Running | 13 Jan 2024 | 00:32:14 | |
What is the grey zone in running? The benefits and detriments of running in the grey zone How to use the talk test When to use zone 3 training Should you do all of your long runs at marathon pace? What is polarized training (hard days hard, easy days easy) Marathon pace/zone 3 workouts Zone 2 vs zone running when you are a beginner runner If you enjoyed this episode, you may also like: 44: Why do you get muscle cramps when running? 9: What is 80/20 running? 2: Zone 2 training and heart rate 32: What your running watch stats mean References: PMID: 33344993 PMID: 36900796 PMID: 35661059 PMID: 26578968 Skiba, Scientific Training For Endurance Athletes https://www.frontiersin.org/articles/10.3389/fspor.2019.00070/full Further reading: https://lauranorrisrunning.com/what-is-zone-2-training/ https://www.runtothefinish.com/zone-2-heart-rate-training/ https://www.runtothefinish.com/running-heart-rate/ https://lauranorrisrunning.com/training-intensity-distribution-for-runners/ | |||
| 47: US Marathon Trials Preview and Our Picks for the US Olympic Team! | 06 Jan 2024 | 00:29:01 | |
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:
References/Further Reading: | |||
| 45: How to Start Running at 40 (and Beyond) | 26 Dec 2023 | 00:33:16 | |
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:
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 | 26 Dec 2023 | 00:39:13 | |
We wrap up season 1 of the Tread Lightly podcast by answering some of your questions!
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? | 09 Dec 2023 | 00:25:35 | |
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:
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 | 02 Dec 2023 | 00:30:26 | |
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:
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 | 25 Nov 2023 | 00:32:25 | |
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:
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 | |||
| 77: What to Do After a Disappointing Race | 03 Aug 2024 | 00:29:14 | |
As unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience happens to almost every runner! It’s part of putting yourself out there and chasing your goals. We talk about dealing with challenging races and missed goals in this episode. Before our main topic, we answer a listener's question about scrapping vs foam rolling.
Further reading: https://lauranorrisrunning.com/how-to-recover-after-a-marathon/ https://lauranorrisrunning.com/how-to-recover-after-a-half-marathon/ https://www.runtothefinish.com/post-race-blues-recovery-plan/ | |||
| Episode 41: How to Improve Your 5K Time | 18 Nov 2023 | 00:33:04 | |
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:
Further reading: https://lauranorrisrunning.com/how-to-improve-your-5k-time/ https://lauranorrisrunning.com/5k-pace-chart/ https://lauranorrisrunning.com/transition-from-the-marathon-to-5k/ https://lauranorrisrunning.com/taper-for-a-5k-or-10k-race/ https://www.runtothefinish.com/walking-a-5k/ https://www.runtothefinish.com/first-5k-tips/ https://www.runtothefinish.com/couch-to-5k/ https://www.runtothefinish.com/run-a-5k-in-30-minutes/ | |||
| Episode 40: Diet Trends for Runners | 11 Nov 2023 | 00:29:19 | |
After a listener question about training logs, we dive into a controversial topic: diet trends. We are not registered dietitians, so please always defer to a sports RD for individual advice. Here, we take a hard look at what the evidence says on glycogen depletion training, fasting for runners, and low-carb diets. Discussion points include:
Additional Resources: Everything Fat Loss by Ben Carpenter (https://amzn.to/49kNUt8) Athlete’s Plate Visual Guide:https://swell.uccs.edu/theathletesplate https://lauranorrisrunning.com/low-carb-training-and-running/ https://lauranorrisrunning.com/should-you-do-fasted-runs/ References: PMID: 28012184 PMID: 34001184 PMID: 30747558 PMID: 36173597 PMID: 34578819 PMID: 29315892 PMID: 22366285 https://journals.lww.com/nsca-scj/pages/articleviewer.aspx?year=2011&issue=02000&article=00003&type=Fulltext | |||
| Episode 39: Running at High Altitude and Altitude Acclimatization | 04 Nov 2023 | 00:33:45 | |
Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatization and running at high altitudes in this episode. We also provide some helpful tips to make your next runs at high altitude feel better! We also answer a listener question about easy pace for 5+ hour marathoners. Discussion points include
References: Cheung, S. & Ainsile, P. (2022). Advanced Environmental Exercise Physiology. Human Kinetics, 2nd ed. Ehrman, J., Kerrigan, D., & Keteyian, S. (2018) Advanced Exercise Physiology.: Essential Concepts and Applications. Human Kinetics. PMID: 9216951 PMID: 31691928 PMID: 29431471 | |||
| Episode 38: How to Run Your Best 10K Race | 28 Oct 2023 | 00:35:06 | |
In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you need to know if you want to race a 10K, including:
Further resources: Daniels VDOT Calculator: https://vdoto2.com/calculator/ Tinman Calculator: https://runfastcoach.com/calc2/index.php https://lauranorrisrunning.com/run-your-fastest-10k/ https://lauranorrisrunning.com/10k-training-plan-for-intermediate-to-advanced-runners/ https://lauranorrisrunning.com/how-to-pace-10k-race-5k-race/ https://www.runtothefinish.com/10k-pace-chart/ https://www.runtothefinish.com/tips-for-running-a-10k/ References: https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171681/ | |||
| Episode 37: Trail Running Tips for Road Runners | 21 Oct 2023 | 00:33:30 | |
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.
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 | 14 Oct 2023 | 00:30:24 | |
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:
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 | 07 Oct 2023 | 00:30:15 | |
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:
References: https://news.gallup.com/poll/283979/women-handle-main-household-tasks.aspx Christine Yu (2023). Up to Speed. (purchase here) | |||
| Episode 34: How to Increase Your Running Mileage | 30 Sep 2023 | 00:33:11 | |
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?
You may also enjoy:
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 | 23 Sep 2023 | 00:25:01 | |
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:
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/ PMID: 24427397 | |||
| Episode 32: What Your Running Watch Stats Actually Mean | 16 Sep 2023 | 00:31:46 | |
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:
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. | |||
| 76: What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability | 27 Jul 2024 | 00:30:28 | |
Our listener question follows up on the listener question from episode 72 - how do you take objective vs subject approaches to determine your best race distance? Then, we dive into an important topic: pre- and post-run nutrition, and why they matter so much. We dive into the science and provide practical tips that you can implement in your own training. Discussion points include:
References PMID: 32245088 PMID: 37329147 PMID: 35267961 PMID: 29889151 PMID: 28919842 PMID: 12617691 Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com | |||
| Episode 31: How to Manage Muscle Soreness from Running | 09 Sep 2023 | 00:35:31 | |
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:
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:
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:
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 | 02 Sep 2023 | 00:31:43 | |
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:
References: PMID: 37163550 PMID: 17762369 PMID: 34651125 PMID: 33374897 If you enjoyed this episode, you may also like:
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| Episode 29: Listener Q&A | 26 Aug 2023 | 00:32:29 | |
You sent in your running questions, and we have your answers! We spent this episode answering listener questions, including:
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 | 19 Aug 2023 | 00:31:22 | |
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/ | |||