Tread Lightly Running Podcast

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/

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

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

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PMID: 32425851

PMID: 27787334

PMID: 24747298

PMID: 33829868

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

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

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

Discussion points include:

- What are electrolytes?

- What do electrolytes actually do for runners?

- Do electrolytes prevent muscle cramps?

- How do you know if you are a salty sweater

- How much sodium you need in your sports drink

- The concerns around hyponatremia

- If coconut water is a viable alternative

- Our hot takes on popular sports drinks

Plus, we answer a listener question on compression gear.

References:

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

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

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

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

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

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

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

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

Discussion points include:

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

- should you foam roll for IT band pain?

- does foam rolling reduce your injury risk?

- should you foam roll before a run?

- should you foam rolling after a run?

- foam rolling mistakes to avoid

Further resources:

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

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

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

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

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

References:

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

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

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

Key moments in this episode include:

- The origins of 80/20 running

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

- The science of what happens in each training zone

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

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

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

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

Further reading:

https://lauranorrisrunning.com/training-intensity-distribution-for-runners/

For more on training intensities, listen to Episode Two on Zone 2 Training!

References:

• PMID: 23921084
• PMID: 36900796
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• PMID: 29182410

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.

  
  

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

In this episode, we discuss:

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

- How to determine if you need a supplement

- The science of probiotic supplements!

- Our take on Athletic Greens

- Anti-inflammatory supplements (turmeric and CBD)

- Creatine for runners

- How to choose a protein powder

References:

PMID: 31864419

PMID: 28642676

PMID: 28615996

PMID: 30068354

PMID: 30262735

PMID: 33500785

Additional resources:

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

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

Previnex: RTTF15 is good for 15% off

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

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

We delve into:

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

- Pacing tips for downhill marathons like Boston Marathon

- Tips for running a marathon in hot weather

- how to strategically manage the tougher parts of the marathon

- how to set a marathon goal pace 

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

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

References:

PMID: 22649525

PMID: 24747298

PMID: 33829868

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

email: podtreadlightly@gmail.com

IG: @treadlightly running

@runtothefinish

@lauranorrisrunning

Episode 5 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
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• PMID: 28332114
• PMID: 24901444
• Jeukendrup & Gleeson (2016). Sport Nutrition (4th ed.) Human Kinetics

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

@runtothefinish

@lauranorrisrunning

@treadlightlyrunning

email: podtreadlightly@gmail.com

Episode 4 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

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

Discussion points include:

- what is actually going on in your menstrual cycle?

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

- individual approaches based on how you feel

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

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

References:

PMID: 34639326

PMID: 33572406

PMID: 32661839

PMID: 32037785

PMID: 32781438

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

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