Tread Lightly Running Podcast

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

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: 

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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: 

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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:

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

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

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

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:

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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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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

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:

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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:

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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:

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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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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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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)

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: 

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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

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: 

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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/

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/

We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond.

Discussion points:

• Benefits of starting running as a master’s athlete (4:20)

• Why it may feel harder to start running at age 40 or older (7:15)

• Step one of how to start running at 40 and beyond (11:00)

• Reducing injury risk when you start running (15:30)

• How to use run-walk intervals (17:50)

• Why you should be strength training after age 40 (19:53)

• Protein for masters athletes (25:12)

• Recovery for new runners over 40 (26:20)

• Uphill strides to preserve VO2max (28:32)

• Plyometrics for runners over 40 (31:01)

If you enjoyed this episode, you may like:

- Episode 25: Running during Perimenopause and Post-Menopause

- Episode 26: Training Recommendations for Older Runners

Further resources:

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

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

Tips to start running over age 50: https://lauranorrisrunning.com/start-running-at-50/

Tips for running after 60: https://www.runtothefinish.com/running-after-60/

References: 

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PMID: 30848809

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)

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:

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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!

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:

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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/

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:

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https://journals.lww.com/nsca-scj/pages/articleviewer.aspx?year=2011&issue=02000&article=00003&type=Fulltext

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. 

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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/

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/

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: 

PMID: 37115611

PMID: 25729311

PMID: 27501719

PMID: 30543498

PMID: 34757569

We tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are those barriers? How do we initiate more conversations around women's issues in running?

Discussion points:

• The importance of watching female sports

• Domestic labor statistics and what they mean for sport participation 

• The recent history of women’s participation in running

• How to encourage young girls to participate in sport and running

• How to encourage adult women to participate in sport and running

References: 

https://news.gallup.com/poll/283979/women-handle-main-household-tasks.aspx

https://www.researchgate.net/publication/364141158_Exploring_Women%27s_Marathon_Participation_in_the_United_States_1980-2019

Christine Yu (2023). Up to Speed. (purchase here) 

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/

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

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. 

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.

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: 

PMID: 37163550

PMID: 17762369

PMID: 34651125

PMID: 33374897

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

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 

Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear we currently use (and enjoy) in summer 2023: running watches, running shoes, splurge items, sport nutrition, hydration vests, and more!

Some of the gear recommended in the podcast:

• Salomon Active Skin hydration vest
• Nathan Pinnacle Hydration vest
• Coros Apex Pro 2
• Garmin Forerunner 265
• Garmin Enduro 
• Polar Vantage v2
• Polar H9 Heart Rate Strap
• Saucony Triumph
• Hoka Challenger
• New Balance Fuel Cell Rebel 
• Saucony Endorphin Shift
• Ruffwear Roamer Leash
• Sore & Tired
• Canyon Grizl 6

Our reviews: 

https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/

https://www.runtothefinish.com/ultimate-guide-to-running-hydration/

https://www.runtothefinish.com/garmin-enduro-review/

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

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

Discussion points include:

• Why your weekly training volume is fluid, not static

• The rationale for high-volume training

• Why you need to consider strength training, cross-training, nutrition, and lifestyle into determining your weekly training volume

• Individual response and why some athletes may not need high mileage

• Why training time matters more than miles or kilometers

• Training volume is dependent on the frequency of running

• How to use past performances to guide your training

• Finding the balance of volume and intensity

• What to do if you are struggling to increase low mileage

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

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

References

PMID: 27570626

PMID: 31045681

PMID: 35418513

PMID: 34021488

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

Discussion points include: 

• The importance of consistent resistance training

• Adjustments to your training schedule, such as 10-day training cycles and more frequent cutback weeks

• How to maintain VO2max and speed with age

• Temperature regulation adjustments for older athletes

• The importance of protein for masters athletes

• Why low-carb diets are not the solution for menopausal athletes

• Supplements that may benefit aging athletes

• Setting running goals as an older runner

Further resources:

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

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

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

References

PMID: 31210647

PMID: 33800439

PMID: 28181774

PMID: 34201810

PMID: 30387072

PMID: 22313809

PMID: 25051286

PMID: 28012184

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

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

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

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

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

In this episode, we discuss:

• What all the running shoe terms (heel-toe drop, stack height, etc) mean

• The benefits of rotating your running shoe

• How to pick a running shoe

• How many pairs of running shoes do you need?

• Why you should not train regularly in carbon plated shoes

• When to replace your running shoes

Additional resources:

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

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

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

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

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

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

References: 

PMID: 24286345

PMID: 34726119

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

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.

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

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

This episode addresses:

• How pregnancy and postpartum change your body 

• How long should you wait to start running again after having a baby

• How to know if you are ready to run after having a baby

• Signs and symptoms 

• Breathing and pelvic floor exercises to do before running

• How to return to running once you feel ready to run

• What is normal in postpartum running

• Breastfeeding and running

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

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

Programs mentioned in the show:

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

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

Relevant articles:

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

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

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

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

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

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