Tread Lightly Podcast (Amanda Brooks & Laura Norris)

We wrap up season 1 of the Tread Lightly podcast by answering some of your questions!

• Eating disorders/disordered eating in younger athlete population (0:50)
• Can you go too easy/slow on your easy runs? (7:40)
• Reducing fiber intake around races (11:20)
• Gel recommendations for sensitive stomachs (16:00)
• Isotonic gels and carbohydrate absorption rates (21:25)
• Blackcurrant/CurraNZ supplements (25:00)
• Distance vs time when cross-training (29:00)
• Weekly runs when not training for a race (31:25)
• Our thoughts on Apple watches for running
• Strength training machines for runners (36:20)

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!

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.

• Why and how to do a post-race assessment 
• Navigating post-race emotions
• What can you do in the 24 hours after a tough race?
• Should you do a redemption race?
• How long should you wait to race again?
• What NOT to do after a race that doesn’t go as planned

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/

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

If a 10-15 minute investment each week helped you run faster, would you do it? In this episode, we explore plyometrics for runners and how they can help you run faster with just a few minutes per week - when done correctly. 

In this episode, you’ll learn:

• What are plyometric exercises?
• How runners can benefit from plyometrics
• How to incorporate plyometrics into your routine
• Who should NOT do plyometrics
• Sample plyometric exercises
• Common plyometric mistakes to avoid

References:

• PMID: 38165636
• PMID: 33956587
• PMID: 32163923
• Haff & Triplett, Essentials of Strength and Conditioning. Human Kinetics

Join us on Patreon at https://www.patreon.com/TreadLightlyRunning

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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.

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

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/

Are you preparing for RunDisney weekend, a Ragnar relay, Hood to Coast, the Speed Project, or another multi-stage race? This episode is for you! Two experienced running coaches share expert opinions on how to train for multi-day races - and how to strategize so that you feel good during these races. 

• The physiological demands of multi-stage races
• The importance of hydration and fueling during relay races
• Developing a pacing and recovery strategy for relay races
• How to include a Ragnar race in a larger training block
• Different training strategies for a Ragnar race
• How to train for the RunDisney race weekends
• Strategies to enjoy Disneyworld/Disneyland and your RunDisney races

🎧 Looking for another running podcast? Jonathan Levitt explores the power of motivation for elite, sub-elite, and recreational runners alike in his popular For The Long Run podcast. Listen here: https://pod.link/1453616436

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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:

• Weekly mileage when training for a 5K
• How to set a 5K goal pace
• 5K pace specific workouts
• Do you taper for a 5K?
• How to fuel for a 5K race
• Warming up before a 5K race
• How to pace a 5K race
• How to recover after a 5K race

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/

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:

• Motivation during the winter months
• The value of pre-run warm-ups for running in cold weather
• How to dress for running in cold weather 
• Breathing issues from running in the cold
• Hydration and fueling on runs in cold weather
• Do you run slower in cold weather?
• Tips for running on snow and ice
• How cold is too cold to run?
• Tips for racing in cold weather

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

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/

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:

• Do you need a Garmin or other running watch?
• Do you need a chest strap heart rate monitor?
• Are foot pods worth the cost?
• Are sweat trackers useful or overrated?
• Are Whoop or Oura rings useful?
• Should you purchase compression boots?
• Are massage guns worth the cost?
• Do you need carbon-plated running shoes?
• Are EMS suits worth the investment?
• The one piece of gear we think most runners should have
• Our headphone recommendations for running
• Why sunglasses are a must-have piece of running gear

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!

Mobility is a buzzword in the fitness space - but what does it actually mean? Can improving your mobility help you run faster? Do you need complicated routines, or just a few intentional movements? We sort through the trends to bring you an evidence-based and practical approach to mobility for runners.  

In this episode, you’ll learn:

• The difference between mobility and flexibility
• Why does mobility matter for runners?
• The relationship between mobility, flexibility, and running economy
• Does greater mobility reduce your injury risk?
• Does foam rolling improve mobility?
• How to do mobility exercises for runners
• Does yoga count as mobility

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength.  Use the code treadlightly for 15% off your first order at previnex.com.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

Resources:

• Haff & Triplett, Essentials of Strength Training and Conditioning. Human Kinetics. 
• Dicharry, Jay. Running Rewired. 2nd edition. 
• PMID: 38446400
• PMID: 19050648

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. 

• How does blood donation impact your running?
• Does running make you look older?
• Do zero drop shoes protect you from running injury?
• Should you stop running when you reach menopause?
• Is running marathons bad for your health?
• Does sweating in the cold make you sick?

If you enjoyed this episode, you may also like:

• Episode 25: Running during Perimenopause and Menopause

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: 

• PMID: 22953596
• PMID: 31685526
• PMID: 31045685

Is cross-training just for injured runners, or could it unlock your best running performance? We are joined in this episode by Mary Johnson, a running coach who recently ran a 3:08 at CIM. Mary has embraced cross-training as both an athlete and a coach; in this episode, she shares how it’s helped her get faster - and how it can do the same for you. 

In this episode, you’ll learn:

What counts as cross-training for runners? If all runners benefit from cross-training How doing workouts in cross-training can improve your fitness If your heart rate is the same on cross-training workouts How to motivate yourself to do cross-training If cross-training is ever detrimental for runners

Mary has been a running coach since 2016 and is the founder of the popular Lift Run Perform coaching group. You can connect with her at itsamarython on Instagram or email at mary@liftrunperform.com.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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

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. 

Fatigue resistance - also called durability or physiological resilience - is the ability to not slow down when physiological fatigue sets in. Fatigue resistance is what part of what keeps you from slowing down at the end of your half marathon, marathon, or ultra. We dive into the science of durability, as well as providing practical tips for how to improve your fatigue resistance.

In this episode, you will learn:

• What is fatigue resistance?
• How do you measure durability?
• How much difference does fatigue resistance make in race times?
• How high-carb fueling improves fatigue resistance
• Training interventions to improve durability
• Can supershoes improve fatigue resistance?

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.

If you enjoyed this episode, you may also like:

• Strength Training for Performance vs Aesthetics with Coach Montana (ep 109)
• How to PR in the Marathon (ep 104)
• The Applied Science of Long Run Fueling (ep 5)
• How to Pace a Marathon (ep 58)
• Is it Bad to Run in the Grey Zone (ep 48)

References:

• PMID: 35511416
• PMID: 39384626
• PMID: 37606604

We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we have our first guest, who has graciously hosted us on her podcast before. Elisabeth Scott of Running Explained joins us for a discussion on running goals. 

Discussion points include: 

• Process goals vs outcome goals
• How much can you improve in a training cycle?
• How to set realistic running goals
• How to use race equivalency calculators
• Mental vs physical limitations 
• How to reset after missing your goals
• How social media impacts goal setting

Further Resources: 

Elisabeth’s Goal Setting Masterclass: https://www.runningexplained.co/challenge-page/masterclass-goalsetting

Slate marathon calculator: https://www.slate.com/articles/sports/sports_nut/2014/10/running_calculator_introducing_slate_s_marathon_time_predictor_a_better.html

Follow Elisabeth @runningexplained on Instagram

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

Being a runner does not mean that bone stress injuries are inevitable! We bring on a specialist today to discuss running and stress fractures, including how to prevent and treat bone stress injuries.

Discussion points include:

• What is a bone stress injury?
• Understanding stress reactions, stress fractures, and full fractures
• Signs and symptoms of a bone stress injury
• Risk factors for stress fractures
• Does bone location impact your recovery rate?
• How can runners improve their bone mineral density?
• Are some bones more prone to injury?
• Do certain foods help prevent stress fractures?
• Does your body weight increase your risk of bone stress injury?

Connect with Nathan at @runningmatekc on Instagram and find both free and purchasable resources at https://runningmatekc.com/

References:

• PMID: 36376061
• PMID: 36720584

If you enjoyed this episode, you may also like:

• 78: Tendinopathy and Tendon Health with Dr. Alex Nelson
• 76: What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability
• 63: How to Start Running Again After Injury

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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:

• Managing your hydration while traveling for a race

• How to sleep on an airplane

• How to deal with jet lag around your race

• Should you do a shakeout run after arriving at your destination?

• Nutritional considerations for destination/international races

• How to manage car travel before a goal race

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:

• Episode 39: Running at High Altitude

• Episode 67: Is the Boston Marathon Overhyped?

• Episode 69: How to Adjust Your Race

References

PMID: 33208347

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.

Do you need to hire a running coach? If you want to hire one, how do you find the right one for you? We draw on our experiences of working with hundreds of runners over almost 20 years combined to guide you through how to find a running coach! 

• How do you know if you will benefit from a running coach?
• What’s the scope of a running coach?
• Can you work with a running coach even if you aren’t doing a race?
• How do you find the right running coach for you?
• Does a coach’s own race times matter?
• Questions to ask a potential running coach
• How do you find a running coach?

🎧 Looking for another running podcast? Jonathan Levitt explores the power of motivation for elite, sub-elite, and recreational runners alike in his popular For The Long Run podcast. Listen here: https://pod.link/1453616436

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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

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

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:

• What are the benefits in racing a mile?
• The physiology of racing a mile
• How to train for a mile race
• Speed workouts to improve your mile time
• Supplemental workouts including plyometric workouts
• How often can you race a mile?
• Do you taper for a mile race?
• How to pace a mile race
• Nutrition considerations for racing a mile

References: 

• PMID: 34021488 
• PMID: 30299184

Did you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s a reason it feels so hard to climb up and down stairs after a marathon? It may surprise you all that happens to your body after a marathon!

First, we answer a listener’s question about time on feet for easy-paced long runs. Then, we dives into the nuances around a popular topic on social media: how much time should you take off running after a marathon? We take a step back first to understand what exactly happens to your body when you run a marathon - and then provide a marathon recovery guide based on that. 

Discussion points include: 

• What running a marathon does to your musculoskeletal system
• Lung and diaphragm fatigue after a marathon
• Why you may feel emotional or confused after a marathon
• Why you may feel nauseous or have poor appetite after a marathon
• A deep dive into changes of biomarkers of systemic inflammation and muscle damage after a marathon 
• Why you can’t rely on muscle soreness as a sign you are ready to start running again
• Are you more likely to get an upper respiratory illness after a marathon?
• How many days should you take off of running after a marathon?

Support the podcast! Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running. 

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: 

• PMID: 34541607
• PMID: 23705863
• PMID: 39094181
• PMID: 3169192
• PMID: 31045685

Warming up before a run is something both Amanda and Laura have repeatedly preached - so in this episode, we take a deeper dive into warm-ups. We explore the science warming up properly before a run and provide practical examples of how to warm up before different types of workouts.

Discussion points include:

• Why should you warm up before running?
• How long should a warm-up be?
• Should you stretch before a run?
• Examples of pre-run dynamic stretches
• How to warm up before speedwork
• How to warm up before a race

This episode is sponsored by Final Surge. Final Surge is a training platform for coaches and runners alike. Both Amanda and Laura use it in their coaching!

Go to ⁠https://www.finalsurge.com/ ⁠and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.

Further resources: 

https://lauranorrisrunning.com/how-to-warm-up-for-a-run/

https://runtothefinish.com/dynamic-stretching-warm-up-running/

References:

Haff & Triplett. Essentials of strength training and conditioning (4th ed.) Human Kinetics

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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:

• Our take on the “no days off” mentality in running
• What to do when your running motivation is low
• Should you run with a cold or other illness?
• Should you run if running is painful?
• What to do if a run is not going well 
• What to do if you have to skip a long run
• What to do if you get sick during your taper
• When should you skip your race
• When to quit a race (DNF)

You may also enjoy:

• Episode 24: The science of overtraining
• Episode 30: How to taper for a marathon
• Episode 21: How to start running again

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:

• Intrinsic vs extrinsic factors that influence one’s ability to run a BQ
• How to choose a marathon for a BQ attempt
• How racing 5Ks, 10Ks, and half marathons can help you run a faster marathon
• How to dial in your nutrition for a BQ marathon
• How to train for a BQ marathon
• The role of when training for a BQ marathon 

Further resources:
How Bad Do You Want It? By Matt Fitzgerald (affiliate link)

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

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:

• What are the Athena and Clydesdale categories?
• Do you need to lose weight to start running? 
• Understanding “metabolically healthy”
• How does running in a larger body increase your injury risk?
• Do larger runners need more fuel during long runs/races?
• Sweat rates for taller and heavier runners
• Running gait variations for taller runners
• Inclusive sizing gear/clothing brands
• Tips for new runners

Sweat test instructions: https://www.featherstonenutrition.com/hydration/

References:

PMID: 27852613

PMID: 38350462

https://www.health.harvard.edu/blog/overweight-and-healthy-the-concept-of-metabolically-healthy-obesity-201309246697

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):

Petzel Ikocore Headlamp 

Amphipod Xingelt Reflective Vest

Nathan Streak Reflective Vest

https://www.runtothefinish.com/reflective-running-gear/

Discussion points:

• What is the rationale behind long run time limits?
• Who should limit their long runs versus who should lengthen the long run?
• How big of an injury risk are marathon training long runs?
• How long should you cap a long run in marathon training?
• Is more always better with long runs?
• Alternative marathon training approaches
• How to fuel these long runs to feel good and recover well
• Long run mileage in the context of weekly mileage

If you enjoyed this episode, you may also like:

• Episode 5: Long run fueling
• Episode 17: First marathon training tips
• Episode 34: How to safely increase your running volume

References: 

• PMID: 31704026 
• PMID: 32421886 
• PMID: 32403259 
• PMID: 32183425

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:

• Basic medical recommendations 
• What is safe for running while pregnant?
• How to navigate body changes during pregnancy as a runner
• Hydration and nutrition on runs during pregnancy

References:

PMID: 21393257

PMID: 22314872

PMID: 29644086

PMID: 34165763

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: 

• When do you want to use pace on your runs?
• Understanding the different pace calculators
• How often should you test and reset your training paces?
• How do you use Rate of Perceived Exertion (RPE)?
• How to use the Talk Test for running
• Who benefits from using heart rate monitoring?
• How to use multiple methods to calibrate your training intensities
• Do power meters offer an option for measuring intensity?

If you enjoyed this episode, you may also like:

• 73: How to Use Heart Rate Zones for Running
• 66: How to Improve Your Mile Time
• 61: VO2max Workouts, Threshold Runs, and More

Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you! 

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 8 of the Tread Lightly podcast dives into a popular topic: carbon plated running shoes! If you haven't worn them, you've likely seen the bright neon supershoes at races over the past few years. Carbon plated shoes are hugely popular - but are they the right marathon running shoe for everyone?

In this episode, we discuss:

- Responders vs non-responders to carbon plated running shoes

- Do slower runners get the same benefits?

- Injury risk from carbon plated running shoes

- How to choose the best marathon running shoes for you

More resources:

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

https://www.runtothefinish.com/nike-zoomx-vaporfly-next-2-review/

https://www.runtothefinish.com/nike-alphafly-vs-vaporfly/

https://lauranorrisrunning.com/marathon-running-shoes/

References

• PMID: 36626911

• PMID: 34740871

• PMID: 35250342

• PMID: 34726119

  PMID: 36780101

  Bhimani et al. (2022). Use of flexible carbon fiber insoles for hallux rigidus: a randomized controlled trial. AOFAS Annual Meeting.

  
  

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

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

• What actually counts as high-altitude running?
• Why is running at high altitude so hard?
• Should you use an elevation training mask to prepare for high-altitude running?
• How to deal with dehydration, sleep issues, appetite suppression, and GI upset at high altitude
• How to modify runs and workouts for high-altitude
• How long does altitude acclimatization take?

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

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:

• A preview of the marathon course and spectating tips
• The start time controversy
• How are athletes chosen to go to the Olympics? Understanding the Olympic Standard times
• The financial costs of hosting the US Olympic Marathon Trials
• Our picks for who will make the US Olympic Team
• The track and field Olympic trials

References/Further Reading: 

https://www.usatf.org/events/2024/2024-u-s-olympic-team-trials-—-marathon/2024-u-s-olympic-team-trials-marathon-qualificatio/women-s-marathon-performances

https://www.letsrun.com/news/2022/04/are-the-us-olympic-marathon-trials-broken-examining-the-business-model-of-americas-greatest-marathon/

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

You’ve likely encountered all sorts of different marathon training plans - Higdon, Hansons, Run Less Run Faster, Low Heart Rate, and more. You may have wondered which of these plans, if any, is right for you - and we are here to take that guesswork out for you! In this episode, two seasoned running coaches examine different marathon training methodologies.

This is episode 100 and we want to thank each and everyone of you for listening and supporting the podcast!

Discussion points include:

• Defining the 80/20 principle
• The Hansons Marathon Method
• MAF Method/Low Heart Rate Training
• The Run Less, Run Faster Method
• Jack Daniels Formula/VDOT
• Canova/Percentage-Based Methods

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength. Use the code treadlightly for 15% off your first order at previnex.com.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

This episode brings in some new research to update one of our early episodes - running on your period. In addition to talking about cycle syncing, we expand this episode to discuss how to deal with cramps, PMDD, and other PMS issues while running. This episode should be super helpful if you are a female runner or a coach to female runners! 

Discussion points include: 

A quick overview of the menstrual cycle

Why cycle syncing may actually impair your performance

The effects of menstrual cycle phase on performance markers

Practical tips for how to feel your best when running on your period 

Running with PMDD, heavy periods, and more

Is it normal to miss your period as a runner?

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

References

PMID: 38600646

PMID: 37033884

PMID: 32781438

PMID: 32037785

PMID: 32661839

Survey referenced: https://www.womenshealthmag.com/uk/fitness/a60004028/cycle-syncing/

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

We received several listener questions about strength training for runners, and this episode has answers! 

Discussion points include:

• Sample schedules for how to include strength training with your running
• Should you always lift on the same day as a hard run?
• What are the benefits of strength training for runners?
• Managing muscle soreness from strength training
• Should you run or lift first? 
• Is bodyweight strength training enough for a strength training program for runners?
• How heavy of weights should you use in a strength workout?
• Should runners do upper body strength training?
• How often should you strength train?
• When to taper down strength training for marathon runners (and other race distances)
  

References:

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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

Ketones, bicarb, creatine, and more - there are more supplements for runners on the market now more than ever. We discuss some of the most popular supplements for runners, including the research, potential benefits, risks, and more.

In this episode, you’ll learn about:

• Branched chain amino acids (BCAAs)
• Ketone monoester supplementation
• Sodium bicarbonate (“bicarb”) supplements
• Black currant supplements
• Creatine for runners

This episode is general guidance. Please consult a medical profession for individual guidance when selecting supplements.

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength. Use the code treadlightly for 15% off your first order at previnex.com.

References:

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• Jeukendrup & Gleeson. (2016) Sport Nutrition, 3rd edition. Human Kinetics.
• https://examine.com/research-feed/study/dxqRN1/?srsltid=AfmBOooIOe4LpwUVPkqXLZSANqWymBfJWWTWZ2GG9owMPcFNMr_QLpRe

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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:

• How do you know if you could run a sub-2 half marathon?
• Training paces for preparing for a sub-2 half marathon
• How to fuel during a half marathon
• Do you need to carb load for a half marathon?
• How many miles should you run per week when training for a 2 hour half marathon?
• How far should you run before a 2 hour half marathon?
• How many weeks should you train for a half marathon?
• How to pace a 1:59 half marathon

The half marathon is one of the most popular race distance out there, for both experienced and novice runners. This episode focuses on how to train for your first marathon - while minimizing injury risk and enjoying the experience. These tips can also be helpful even if you are an experienced half marathon runner! 

Discussion points include:

• Do you need to race shorter distances before you do a half marathon?
• How long should you spend training for your first half marathon? 
• How to pick a half marathon plan for your first race
• How far should you run before your first half marathon?
• How many days per week should you run?
• Nutrition and hydration for your first half marathon 
• How to reduce your injury risk 
• Should you have a goal finish time for your first half marathon?

Resources: 

Amanda’s book:  https://amzn.to/2MDXNda

https://www.runtothefinish.com/half-marathon-training/

https://lauranorrisrunning.com/half-marathon-workouts/

https://lauranorrisrunning.com/how-far-should-you-run-before-a-half-marathon-or-marathon/

In this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Olenick has her PhD in Exercise Physiology and joins us to discuss the overlapping fields of hybrid training and female physiology.

Discussion points include: 

• Dr. Olenick’s research on female athletes
• Why runners need to consider both health and performance in training
• Defining hybrid training
• Why loading the spine is so important for runners
• Do female runners respond differently to zone 2 training?
• How much high-intensity interval work do female runners need?
• Why under-eating impacts your hormones more than your training
• Myth-busting in regards to cortisol and training 
• How carbs can reduce your cortisol levels

You can find Dr. Alyssa Olenick at:

• https://doclyssfitness.com/
• https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ
• https://www.instagram.com/doclyssfitness/

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:

• A very quick and simple overview of genetics and epigentics
• The impact of genetics on trainability
• Is elite athleticism inherited?
• Do genetics, training, or both influence VO2max?
• Genetics, muscle fiber typology, and performance
• How much do your genetics impact your injury risk?
• Do your genetics impact your body size?
• How genetics change your caffeine response
• Why we don’t recommend genetic testing for runners
• The future of genetic doping

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. 

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You asked and we are answering! This episode answers listener questions on all things running, including:

• Should you do a tune-up race or a baseline race before training?
• Can anyone run a marathon?
• How to manage incontinence/leakage when running
• How do you pick the right running coach for you?
• Are apps like Apple Fitness or Peloton effective for general strength training?
• How do you incorporate group runs into a training plan?
• How do you care for blisters, calluses, and black toenails?
• Do you need to reach a certain mileage of easy runs before adding in hard workouts?
• How do you fuel before an early morning run?
• Is there any advantage to sugar-free running gels? 
• Is beer a good recovery beverage?

Resources:

Bump Runner Postpartum Program

Lift Run Perform Monthly Lift

Danielle Pascente Strength Programs

References:

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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

Many episodes back, we provided some guidance on how to run a 5K as a newer or intermediate runner. This episode is for our more experienced runners who are coming to the 5K and want to run fast. Whether you are aiming for sub-20 and or sub-30, this episode will guide you through how to structure your training for your fastest 5K yet. 

In this episode, you will learn:

• If you need long runs during 5K training
• How many miles per week should you run for 5K training?
• How to structure speed workouts in 5K training
• Strength training during 5K builds
• 5K race strategies for local and large races

This episode is sponsored by Tifosi! Tifosi makes affordable, durable, and comfortable sunglasses for all your outdoor adventures, including runs. They won’t bounce, slip, or tangle in your hair either! Use this link for 20% off your purchase: https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284

References:

• PMID: 34021488
• PMID: 40010368

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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: 

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Don’t skip this episode just yet - every runner, male, female, non-binary, parents, child-free, etc can learn from Dr. Amanda Fisher!

In this episode, Dr. Fisher explores how your pelvic floor impacts your running, including hip and groin injuries, bladder control while running, and even the runner’s trots. We have received many questions about these topics and felt it best to bring on an expert about running and your pelvic floor. 

Discussion points are:

• What is your pelvic floor and why does it matter for running?
• Does running strengthen or weaken the pelvic floor?
• What are symptoms of a dysfunctional pelvic floor?
• Are kegel exercises appropriate for all runners?
• What to expect when you visit a pelvic floor PT
• Do yoga or Pilates help your pelvic floor?
• How to strengthen your pelvic floor for running after childbirth?
• How to manage if you pee yourself while running

You can connect with Dr. Fisher: www.empoweryourpelvis.com Instagram: https://www.instagram.com/empower.your.pelvis/

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

We take an informed deep dive on run streaks. Who benefits from run streaks (if anyone)? What are the risks and drawbacks? Are there alternative goals you can set? 

Discussion points include:

• What defines a running streak?
• Why are running streaks so popular?
• What are the drawbacks of run streaks?
• When should you stop a running streak?
• How to safely do a run streak 
• Alternative activity streaks
• What to do if you feel like you need to run every day

If you enjoyed this episode, you may also like:

• 24: The Science of Overtraining
• 82: Hybrid Training as Health Training with Dr Alyssa Olenick
• 83: What Happens to Your Body after a Marathon
• 90: How to Prevent Bone Stress Fractures with Dr. Nathan Carlson
• 96: Why You Should Warm-Up Before Runs and How to Do It

This episode is sponsored by Final Surge. Whether you are a running coach or an athlete, start your new year off strong with Final Surge! Final Surge offers training plans for runners of all abilities, as well as a user-friendly platform to track your progress. If you are a coach, Final Surge provides a comprehensive training platform to develop plans and analyze your athlete's workouts.

Go to ⁠⁠https://www.finalsurge.com/ ⁠⁠and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase. 

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

What do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questions about treadmill running, including if you need a 1% incline, whether you can train for a race on the treadmill, and how to enjoy treadmill runs. 

Discussion points include:

• Shifting your mindset around treadmill running
• Is it harder to run on a treadmill?
• Can you train for a marathon on a treadmill 
• Do you need to use a 1 percent incline on the treadmill?
• Is your watch or your treadmill accurate for measuring pace/distance?
• What are good treadmill shoes?
  

References:

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• https://runningwritings.com/2023/01/treadmill-workouts-guide.html
• https://daily.jstor.org/treadmills-were-meant-to-be-atonement-machines/ 

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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! 

• Amanda’s experience with fatigue and running
• Normal vs abnormal fatigue
• Is your nutrition causing fatigue?
• Low energy availability 
• Eating disorders and disordered eating
• Is it your training plan that is making you tired?
• Other factors that may cause fatigue

If you enjoyed this episode, you may also like

• Episode 16: What Runners Need to Know About Iron
• Episode 24: The Science of Overtraining
• Episode 25: Running during Perimenopause
• Episode 31: How to Manage Muscle Soreness

References:

• Jeukendrup & Gleeson. (2016). Sport nutrition. Third edition. Human Kinetics.
• Gropper & Smith. Advanced nutrition and human metabolism. Sixth edition. Wadsworth Cengage Learning. 
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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: 

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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

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:

• When can you start running again injury?
• Designing return to run plans based on how long you were off
• How to use cross-train during injuries
• How to reintroduce hard workouts/fast running after injury

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

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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

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

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:

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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: 

• How to adjust for illness on race day
• What do you do if you get injured before race day
• Race day adjustments for weather
• What to do if goal pace feels too hard on race day
• How do you deal with GI upset during a race
• How to adjust if you get your period on race day

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]

Most runners inevitably deal with these minor issues - blisters, black toenails, chafing, and more. They aren’t full injuries, but they certainly are inconvenient and uncomfortable. We guide you through how to prevent these, how to treat them, and if you can run through them when they happen.  

In this episode, you’ll learn how to deal with:

• Calf cramps

• Blisters

• Chafing

• Black toenails

• Numb toes during a run

• Red and itchy legs while running

• Side stitches

• Sunburns

Resources:

• https://runtothefinish.com/how-to-lace-running-shoes/
• https://lauranorrisrunning.com/running-cramps/
• https://lauranorrisrunning.com/how-to-breathe-while-running/
• https://runtothefinish.com/altra-vs-topo

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.

Join us on Patreon at https://www.patreon.com/TreadLightlyRunning

References: 

• PMID: 34185846
• PMID: 31696455
• PMID: 25178498

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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:

• How long should you train for a 10K?
• How to set a 10K goal pace
• Should you taper for a 10K race?
• Our favorite 10K workouts
• Mindset for racing a 10K
• How to pace a 10K race
• How to warm up before a 10K race
• How to fuel for a 10K

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/

You’ve likely heard that high sugar consumption has health risks - so how do you reconcile that with your need to fuel as a runner? Is sugar bad for runners, or is it a necessary fuel source for your fastest running and healthiest self? (Spoiler: it's the latter!) We brought on Cortney Berling, RD, MPH, to dispel common myths about sugar for runners. 

Discussion points include:

• Defining the different types of sugar
• What’s the difference between using candy and gels on runs?
• Whole foods vs engineered sports nutrition products
• Does sugar have the same impact on your blood sugar while running as it does at rest?
• Do runners need to worry about the health risks of taking sugar in gels?
• When and how should you fuel your runs?
• Is it beneficial to combine different types of sugars on your runs?
• What should runners do about their sugar cravings?
• Can you train your body to not need sugar during a run?

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.

Thank you for Cortney for joining us! Cortney Berling is a registered dietitian focused on working with runners and female athletes. You can connect with Cortney on Instagram: eatwell.run better or work with her at https://www.eatwellrunbetter.com/roadto262.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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:

• The most important factor when building endurance (our answer may surprise you!)
• The importance of properly warming up
• How to overcome cardiac drift
• Should you use heart rate, RPE, or pace?
• How to use walking to build your running endurance
• Can uphill running help you build running endurance?
• Does strength training help you run longer? 
• Should you run by time or distance?

References:

• PMID: 27636554
• PMID: 23538293

Do you dream of doing an ultra marathon some day - but you feel intimidated by the training, gear, or logistics? If so, this episode is for you. We brought on Coach Rhandi Orme to share her first-hand experience and coaching expertise to help you understand what it takes to run an ultra - and how to know if you are ready for your first ultra. 

Discussion points include:

• Common misconceptions about ultra marathon training

• How do you know if you are ready to do your first ultra?

• How many times per week should you be running on trails?

• What to expect with ultra marathon training 

• How to pick your first ultra race

• Crew, pacers, and drop bags

• What gear do you need for your first ultra?

• How to work through the fear of running the dark?

Rhandi is an accomplished ultra marathon champion, endurance coach, and mom of five. She brings a holistic approach to how you can train for an ultra marathon - while balancing it with work and family. You can connect with Rhandi on Instagram at @run_rhandi_run or learn more about her coaching at rhandi.com. 

This episode is sponsored by Centr. The Centr app allows you to get in workouts at home - including treadmill workouts! Get $600 off the Centr T-7 Treadmill, which has a smartphone mirroring screen. Use the link https://bit.ly/Centr-tread-lightly

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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:

• Glycogen depletion runs

• Intermittent fasting and fasted running

• Keto/high-fat-low-carb

• How restrictive diets can affect athletic performance

• Why carbs help your running

• How many carbs runners should eat

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

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?

• How to start introducing running workouts as a beginner
• What are fartlek runs?
• Distinguishing between tempo runs and threshold workouts
• What are critical speed workouts?
• Defining VO2max running workouts
• The value of strides and sprinting for long-distance runners
• Goal vs current race paces
• Our top coaching tips for including speed workouts in your training

References:

• PMID: 36900796
• PMID: 31045681
• PMID: 35362850
• PMID: 29417745

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

Is heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your questions about running injuries - so we bring the science to work through myth vs supported theory on running injuries. We also share approaches for actually reducing your injury risk - and these may surprise you. 

Discussion points include:

• Does heel striking cause injury?
• Should you change your running form?
• Do max-cushioned shoes increase injury risk?
• Did you get injured because you didn’t stretch enough?
• Can running on concrete cause injury?
• Will zero drop running shoes reduce injury risk?
• Can you skip eating before runs?
• Is strength training protective against injury?
• What can you do to mitigate injury risk?

This episode is sponsored by Final Surge. Whether you are a running coach or an athlete, start your new year off strong with Final Surge! Final Surge offers training plans for runners of all abilities, as well as a user-friendly platform to track your progress. If you are a coach, Final Surge provides a comprehensive training platform to develop plans and analyze your ath

Go to ⁠⁠https://www.finalsurge.com/ ⁠⁠and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase. 

References:

• PMID: 38053265
• PMID: 29791183
• PMID: 34386286
• PMID: 26304644
• PMID: 22927504
• https://journals.lww.com/nsca-scj/Abstract/2020/02000/Influence_of_Gait_Retraining_on_Running_Economy__A.3.aspx
• https://onlinelibrary.wiley.com/doi/10.1002/jbmr.4658?af=R
• https://www.doctorsofrunning.com/2024/01/monday-shakeout-can-running-shoes.html
• Ryan Norris, Mechanical Engineering PE (on explanation of concrete vs asphalt)

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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 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

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:

• Defining tendinopathy vs tendonitis vs tendinosis
• Why rest alone doesn’t resolve tendinopathy
• Warning signs and risk factors for tendinopathy
• Why you need strength training to rehab tendinopathy
• Plyometrics vs isometrics for tendon health and rehab
• Return to run timelines for tendinopathy
• The risks and rewards of a cortisone shot
• How to use pain to guide your tendon rehab process
• Do collagen supplements support tendon healing?
• How protein supports tendon health
• Tips for managing high hamstring tendinopathy
• What happens if you train through untreated tendinopathy?
• Do carbon plated running shoes hurt or harm tendons?

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/

We speak often on this podcast about strength training for runners - which is drastically different than lifting for aesthetics. We are joined by running and strength coach Montana Depasquale for a discussion on how to pick a strength training plan that will actually improve your running performance - not just change your appearance.

In this episode, you’ll learn:

• What to look for in a strength training plan
• Should you lift to failure?
• How to start and progress your strength training
• How do you know if you are lifting heavy enough?
• How much rest you need between sets
• Should you be sore after your lifts?
• How many times per week do you need to lift?
• What strength exercises should runners do?
• Do runners need upper body strength training?

If you enjoyed this episode, you may also like:

• Can Plyometrics help you run faster (ep 107)
• Strength Training for Runners (ep 60)

You can connect with Montana on Instagram at coachmontanadepasquale on Instagram or at www.coachmontanadepasquale.com

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share it with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

Are you plagued by pain over the front of your lower legs? Shin splints are one of the most common running injuries. However, the treatment is not as simple as Google suggests - shin splints won’t heal for good with just rest and ice alone. In this episode, we take a look at shin splints based on research, basic anatomy/biomechanics, and a training perspective. This episode does not replace physical therapy. 

Discussion points include:

• What are shin splints?

• Can you run through shin splints

• What causes shin splints?

• How do you treat shin splints?

• Can your running shoes give you shin splints?

• Should you use ice, compression socks, or KT tape?

This episode is sponsored by Final Surge. Final Surge is a training platform for coaches and runners alike. Both Amanda and Laura use it in their coaching!

Go to https://www.finalsurge.com/ and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.

References:

https://bjsm.bmj.com/content/54/2/72

Example exercises: https://www.instagram.com/p/CpzyWZqOpZp/?img_index=1

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

You’ve got running questions - and we have your answers! Join us today as we answer your running questions, including:

• Should you run on concrete or asphalt? 

• What should you do after completing a Couch to 5K program?

• Can you keep PRing in your 40s?

• Is racing weight something to worry about?

• Can you do Hydrox during marathon training?

• Can you go too slow on your easy run days?

• Should you do a two week or three week taper?

• How do you rebuild mileage after a race?

• How do you know if you should stick to a new plan or switch?

• Recommended marathons outside of the Six Stars/World Majors

• How to mimic a hilly course on a treadmill

• How to prevent sports bra chaffing

This episode is sponsored by Centr. The Centr app allows you to get in workouts at home - including treadmill workouts! Get $600 off the Centr T-7 Treadmill, which has a smartphone mirroring screen. Use the link https://bit.ly/Centr-tread-lightly

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

References: 

PMID: 35362850PMID: 33022655PMID: 22897427

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:

• The impact of stress on marathon training

• How long should you be running before you do a marathon

• How far should you be able to run before a marathon?

• Should you train for a marathon while trying to lose weight?

• Eating disorders, injury, and health issues and their impact on marathon training

• How many marathons should you run per year?

• Why you should not train for a marathon if you have signs of overtraining

• How long should you wait to run a marathon after having a baby?

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!

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:

• Muscle cramps vs stomach cramps vs side stitches (6:14)

• Different theories of what causes muscle cramps (8:16)

• How to treat mid-run muscle cramps (11:10)

• Training interventions to reduce risk of muscle cramps (14:14)

• Does magnesium prevent muscle cramps? (19:42)

• Do compression socks reduce muscle cramps? (22:21)

Episodes of interest: 

Electrolytes - Episode 12

Long run fueling - Episode 5

Marathon pacing - Episode 6

References:

PMID: 32956536

PMID: 31696455

PMID: 34185846

We sat down for a thought-provoking discussion with Tina Muir, former elite runner and sustainability advocate. Tina brings a balanced and accessible approach to how runners can reduce environmental waste and make small, effective changes for climate justice. 

 Tina hosts the Running for Real podcast, on which she discusses climate justice and social change. She is the co-author of Becoming a Sustainable Runner, is the Sustainability Director of the 2025 World Road Running Championships, and has assisted numerous races in their sustainability initiatives. 

In this episode, you’ll learn about:

• Why sustainability matters for runners

• How are habits as runners can build into sustainability 

• Running-specific changes for sustainability 

• Does purchasing carbon offsets help?

• How offset environmental waste around your races

• How you can recycle gel wrappers, etc

• How small actions compound

• The impact of racing locally vs destination races

You can connect with Tina:

https://tinamuir.com/

Running for Real podcast

Tinamuir88 on Instagram

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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/

PMID: 24427397

Most runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race nerves happen - and while some nerves can be a performance enhancer, too much anxiety can wreck your race. We provide guidance for managing pre-race anxiety in this episode as we draw upon our experiences of working with hundreds of runners. 

Discussion points include:

• What it means if you have pre-race nerves

• Why you want to work on controlling excessive pre-race anxiety

• How to calm yourself down before a race

• The value of race day routines

• How you can use tune-up races to work through pre-race jitters

• How to relax the night before and the morning of a race

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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

Resilience CBD 20% off - https://www.runtothefinish.com/resilience-cbd/

You asked, and we answered - it’s another Q&A episode! In these episodes, you can pick our brains as experienced running coaches. All answers are generalized, not individual. 

We answer your questions, including:

• Is running selfish?

• How do you add in speedwork as a beginner?

• How do you prevent overstriding and increase your cadence?

• How does wind impact your running paces?

• Does creatine supplementation help runners?

• Should you run with ankle weights?

• Are compression socks useful?

References and Resources:

• PMID: 38809851
• PMID: 38665681
• Wind Calculator:https://apps.runningwritings.com/wind-calculator/
• More on creatine research:https://lauranorrisrunning.com/creatine-for-runners/
• Compression sock guide:https://runtothefinish.com/best-compression-socks-for-running/
• Compression sock research:https://lauranorrisrunning.com/compression-socks-for-runners/

Use the code treadlightly for 15% off your first order atprevinex.com for the Previnex creatine/muscle health supplement. 

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com andruntothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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 

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:

• Why glycogen depletion can cause you to slow down (2:05)
• Gender and age differences in slowing down during a marathon (3:40)
• Does the length of your training runs impact your fatigue resistance? (6:30)
• The role of hydration in marathon performance (8:00)
• Carbohydrate intake during a marathon (10:20)
• How to set an appropriate marathon goal time (12:00)
• Training volume and marathon training workouts for fatigue resistance(15:50)
• Recovery nutrition, long run nutrition, and carb loading (19:45)
• How to not slow down from hills in your marathon (21:40)
• Can a tune-up race help you run a faster marathon? (23:45)

If you enjoyed this episode, you may also like:

• All about marathon pacing (ep 6)
• First marathon training tips (ep 17)
• What to eat before a race (ep 20)
• Mastering your mindset (ep 23)
• How many miles should you run per week? (Ep 27)
• How to taper for a marathon (ep 30)

Please excuse how Laura sounds, she had a sinus infection at the time of recording! 

References: 

PMID: 34010308

PMID: 32922647

PMID: 24901444

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:

• The definition of LEA and REDs
• Unintentional vs intentional LEA
• Symptoms and impacts of LEA
• How much and what should you eat before runs
• How soon should you eat after a run?
• What to eat after a run 

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

After completing a marathon or two, most runners set their sights on running their fastest marathon. However, when you train for a marathon PR, it’s too easy to fall into the trap of overreaching, or to end up injured. In this episode, we’ll guide you through how to train for a marathon PR - and actually reach that PR on race day. 

The advice is this episode is targeted towards intermediate and experienced marathoners; if you are running your first marathon, we recommend tuning into episode 17 (how to run your first marathon). 

In this episode, you’ll learn about:

• Mindset in training for a marathon PR
• How to adjust if you are sick on race day
• How many weeks do you need to train for a marathon PR?
• How to build a racing schedule for a marathon PR goal
• What to change in your training to run your fastest marathon
• How much intensity should you do in marathon training?

Join us on Patreon: https://patreon.com/TreadLightlyRunning

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.

References:

• PMID: 39616560

• PMID: 39616560

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on everything running, from training tips to gear reviews. You can also find Laura Norris Running on Youtube!

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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 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 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/

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:

• Understanding different pacing strategies
• How does weather impact your marathon pacing
• Should you use heart rate to set your race day strategy?
• How to pace a marathon on hilly courses, downhill courses, etc. 
• How to use your fueling strategy to support your pacing strategy
• When should you start pushing hard in a marathon? 
• How to set a marathon goal pace
• How do you stay on pace when you start to fatigue?

Resources:

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

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: 

• How Boston may have oversaturated running news over the past year
• Why Boston should keep spots for charity runners
• Should Boston change their entry process/qualifying standards?
• Is it too easy for women to qualify for Boston?
• Why are the World Marathon Majors (New York, Chicago, etc) so special?
• Why you should embrace your own running journey no matter which races you run

References: 

PMID: 37075050

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://journals.lww.com/acsm-esm/fulltext/2023/07000/sex_differences_in_marathon_running__physiology.1.aspx

https://runrepeat.com/state-of-ultra-running

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/

With record numbers of lottery entrants to the majors, we are seeing marathon participation boom! More runners are finishing the marathon now than ever. The average women’s marathon finish time is now approximately 4:50 - which means many runners finish in the five to six hour range. This episode provides a guide for 5-6 hour marathoners, whether you are running your first marathon or aiming for a PR in that time range. 

In this episode, you will learn:

• How to pace a 5 hour marathon
• How many weeks should you train for a marathon?
• Should you train by distance or time on feet?
• Do you need to do a 20 miler in training?
• Should you do speed workouts for a 5 hour marathon?
• How to fuel a five hour marathon
• Mindset techniques for a 5 hour marathon
• And more! 

If you enjoyed this episode, you may also like:

• How Far Should You Run Before a Marathon (Ep 52)
• How to Run Faster By Using Cross-training (Ep 101)
• First Marathon Training Tips (Ep 17)
• Ketones, Sodium Bicarb, and Other Supplements for Runner (Ep 106)

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength.  Use the code treadlightly for 15% off your first order at previnex.com.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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