How long would it take to get from a 4:30 marathon to a BQ times? When should you change your training paces - or your training approach in general? We answer these and other listeners' questions in this episode!
Thank you to our sponsors:
✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!
In this episode, you will learn:
✅ Are BQ marathons possible for anyone?
✅ How do you know you need to progress your training?
✅ How should you adjust training paces throughout a training cycle?
✅ Understanding mid-run cravings
✅ Advice for a first time back of the pack marathoner
✅ When should you visit physical therapy vs self-treat
References
🔬 PMID: 37115611
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
Published on: November 22, 2025Is running always health-promoting - or is there a point where running can be unhealthy? In this episode, we discuss the health benefits of running, examine claims that running increases risk of certain diseases, and explore how training for performance may be different than training for health.
Thank you to our sponsors:
✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com
✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.
✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.
In this episode, you will learn:
✅ Is there such thing as too much running?
✅ On the colon cancer and running study
✅ Is too much running bad for your heart?
✅ Does running help with mood disorders and mental health?
✅ Age-related declines
✅ Creating a training plan for running for health
Field Tests for our Listener Question:
If you enjoyed this episode, you may also like:
🎧 How Much Does VO2max Actually Matter (3 Oct 2025)
🎧 Heart Rate Variability and Resting Heart Rate: Do These Metrics Matter for Runners (25 July 2025)
🎧 Hybrid Training as Health Training with Dr. Alyssa Olenick (6 Sept 2024)
References:
🔬 https://meetings.asco.org/abstracts-presentations/244806
🔬 https://www.onlinejacc.org/content/75/1/60
🔬PMID: 28450347
🔬 PMID: 26301178
🔬 PMID: 25128074
🔬PMID: 31691927
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:
Published on: November 15, 2025Burnout can happen to any runner, regardless of fitness or experience. That lack of any desire to run is nothing to be ashamed of - but it’s also not something to ignore. In this episode, we discuss the causes of running burnout and how to navigate burnout and build back.
Thank you to our sponsors:
✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.
In this episode, you will learn:
✅ A multi-step process for building out of burnout
✅ Is it burnout or is it something deeper?
✅ Different causes of running burnout
✅ Is your running watch worsening your burnout?
✅ Training changes to help overcome burnout
If you enjoyed this episode, you may also like:
🎧How to Embrace New Things During Long Running Breaks with Mirna Valerio (23 May 2025)
🎧How to Run Faster by Using Cross-Training for Runners with Mary Johnson (31 Jan 2025)
References:
🔬 PMID: 34181189🔬 PMID: 37892531
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: November 8, 2025Running economy is one of the top performance determinants for long distance runners - but what exactly is it? Can your watch measure it? How do you improve it? We sit down with exercise scientist Dr. Shalaya Kipp to learn about running economy and what it really means for running performance.
Thank you to our sponsors:
✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com
✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.
In this episode, you will learn:
✅ What is running economy?
✅ Why does running economy matter, especially for the marathon?
✅ How do you measure your running economy?
✅ The impact of supershoes on running economy
✅ How to train to improve your running economy
✅ Why carbohydrates improve your running economy?
✅ Does stretching alter your running economy?
✅ How your sports bra and other running gear impact your running economy
About Our Guest:
Shalaya Kipp is a postdoctoral research fellow at the Mayo Clinic in Rochester, Minnesota, where she studies human exercise performance. She earned her PhD in Kinesiology from the University of British Columbia, where her research focused on respiratory mechanics during exercise with a specific interest in sex differences and aging. Before that, she completed her master’s degree in Integrative Physiology at the University of Colorado Boulder, investigating the biomechanics and energetics of human running, including foundational studies on Nike’s groundbreaking 4% VaporFly shoe.Beyond the lab, Shalaya brings her own athletic experience as an NCAA champion and nine-time All-American in track and field. She specialized in the 3000m steeplechase and represented the United States at both the World Championships and the 2012 Olympic Games. CurrentlyShalaya enjoys stroller runs with her 2-year-old daughter and 4-year-old son.
You can connect with Dr. Kipp on Instagram!
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:
Published on: November 1, 2025While running is a health-promoting activity, running can come with risks: animal encounters, dangerous weather, cars, and other concerns. In this episode, we take a pragmatic approach to navigating different potentially risky situations you may encounter on runs, including how to prepare and how to respond.
Thank you to our sponsors:
✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.
✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com
✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.
In this episode, you will learn:
✅ Why you should run against traffic
✅ How to safely run in the dark
✅ Why you should always run with your phone
✅ How to deal with off-leash dogs on runs
✅ Mountain lions, bears, and snakes
✅ The risks of running in poor air quality
✅ What to do if you get caught in thunder or lightning
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: October 25, 2025Run-walk is an under-rated training approach for many runners. It’s not just reserved for new runners: you can use it during the summer heat, when returning from injury or having a baby, in ultra distances, as you age, and more. This episode focuses on run-walk, including when to use it, how to structure it, how to pace it, and more.
Thank you to our sponsors:
✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.
✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.
✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.
✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.
In this episode, you will learn:
✅ Who benefits from using run-walk
✅ How to pace run-walk intervals
✅ What is the Galloway Method?
✅ How to structure your run-walk intervals
✅ When you should not use run-walk
✅ Other practical tips for run-walk
✅ Can you do speedwork if you regularly use run-walk?
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:
Published on: October 18, 2025If you’ve had it before, you know that nagging pain in the arch of your foot all too well. We sit down with Dr. Lisa Mitro, DPT, to discuss how to treat one of the most common running injuries - plantar fasciitis. She describes the symptoms of plantar fasciitis, how to treat it acutely and long-term, and answers your biggest question - how you can keep running.
Thank you to our sponsors:
✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.
✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com
In this episode, you will learn:
✅ Signs and symptoms of plantar fasciitis
✅ How do you treat plantar fasciitis?
✅ Can your running shoes cause PF?
✅ Why big toe strength matters
✅ Do orthotics help?
✅ Can you run through plantar fasciitis?
✅ How long does it take for plantar fasciitis to heal?
About our guest:
🔗 Connect with Dr. Lisa Mitro at https://www.drlisadpt.com/
🔗 Follow Dr. Lisa on IG at @dr.lisa.dpt
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: October 11, 2025VO2max is trendy right now - but is training for VO2max legit or grift? We dive into the science of VO2max, how to improve it, and if it actually matters for long-distance runners.
Thank you to our sponsors:
✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.
✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.
In this episode, you will learn:
✅ What is your VO2max?
✅ What do VO2max numbers actually mean?
✅ How is VO2max calculated?
✅ Is your Garmin’s VO2max estimate accurate?
✅ How much does VO2max matter for performance?
✅ How to improve your VO2max
✅ Can you improve your performance without changing your VO2max?
✅ Is VO2max a health indicator?
Field Tests for VO2max:
References:
🔬 PMID: 17414804
🔬 PMID: 36754060🔬https://bjsm.bmj.com/content/early/2025/06/04/bjsports-2025-110186
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning
/➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: October 4, 2025As we approach our 1 MILLION plays marker, we wanted to take you on a peek behind the scenes! Get to know us a little bit more in this special episode where we discuss the podcast, take you behind the scenes on content and production, and share a bit more about ourselves.
Thank you to our sponsors:
✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.
✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.
In this episode, you will learn:
✅ How we feel about the podcast at 1M listens in
✅ How we curate episodes and choose interviews
✅ Our backgrounds with running and sport
✅ Laura’s experience getting her MSc in Applied Exercise Science
✅ Amanda’s experience writing her book
✅ What’s shaped our running
✅ Our takes on the current state of running
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:
Published on: September 27, 2025The World Marathon Majors (New York, Chicago, Boston, Sydney, London, Tokyo, and Berlin) are the most popular races in the world. However, with their popularity come some unique logistical challenges: international travel, jet lag, large crowds, and more. We’ve coached dozens (if not hundreds) of runners through the world majors and bring you our best advice for setting yourself up for an enjoyable and successful race experience at a World Major Marathon.
Thank you to our sponsors:
✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.
✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com
In this episode, you will learn:
✅ Adjusting your pre-race nutrition around international cuisines
✅ Planning for pre-race shakeouts and events
✅ How to manage jet lag before your race
✅ Navigating start line logistics
✅ Can you run a PR at a marathon major?
✅ How to get into the marathon majors
✅ How much does it cost to run a marathon major?
✅ Public transportation at majors marathons
✅ Planning for future world marathon majors
References:
🔗 PMID: 39981510
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: September 20, 2025After receiving many questions about weight loss for runners, we decided to bring on a performance dietitian to discuss this delicate topic. Lydia Nader-Urdiales is a registered dietitian who has worked with runners on their performance and body composition goals - and is a runner herself. She discusses how weight loss can be achieved without spiking your injury risk or sacrificing your performance - and some of this discussion may surprise you.
Thank you to our sponsors:
✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.
✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com
In this episode, you will learn:
✅ Body positivity and body neutrality
✅ Can you lose weight while training for a marathon?
✅ How to safely approach weight loss as a runner
✅ Why you still need to fuel your runs even if weight loss is a goal
✅ Why do some runners gain weight during marathon training? (Hint: it’s not always fat mass gain)
✅ How to know if you are in too deep of a caloric deficit
✅ Does running help or hinder weight loss?
✅ Should runners consider using GLP-1 medications?
✅ Common mistakes to avoid for weight loss/management
About our guest:
🔗 Connect with Lydia at https://fuelwithnader.com/
🔗 Follow Lydia on IG at @fuelwithnader
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:
Published on: September 13, 2025Race day seldom goes as planned. Whether you forget to pack something, the forecast isn’t favorable, or you encounter some challenging miles, race day problems can happen to even the fittest of runners. We draw on our years of coaching hundreds of runners to guide you through how to creatively problem-solve various race-day issues. Even when the race doesn’t go your way, you can still come away with a positive experience and maybe even a PR!
Thank you to our sponsors:
✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.
✨ Shokz: Open ear headphones so you can enjoy your music or audiobook while staying safe and aware of your surroundings. Use code RUNTOTHEFINISH for $10 off at https://shokz.com?utm_source=TLR&utm_medium=website&utm_campaign=podcast
In this episode, you will learn:
✅ What to do if you have to wear new gear on race day
✅ Managing race day nerves and appetite suppression
✅ How to adjust for a race day start delay
✅ How to adjust for different weather scenarios (heat, rain, cold, etc)
✅ What to do if you begin to fatigue in the middle of a race
✅ How to manage cramping in a race
✅ Dealing with nausea during races
✅ How to know when to DNF
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: September 6, 2025Zone 2 is the most popular training zone - but is it the only training zone you need? We delve into all five training zones and their unique benefits. You’ll learn how to determine each zone by heart rate, rate of perceived exertion (RPE), and talk test, plus how to use them in training.
*Laura misspoke around minute 23. The Cori cycle converts lactate into glucose, not glycogen, to then be shuttled back into the muscles to undergo anaerobic glycolysis.
Thank you to our sponsors:
✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.
✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com
In this episode, you will learn:
✅ Why you need to train at intensities beyond zone 2
✅ How to calculate your training zones
✅ Is it worth running in zone 1?
✅ Is zone 3 really “the gray zone”?
✅ The value of threshold/zone 4 workouts
✅ The benefits of training in zone 5 (interval training
)✅ Why heart rate monitoring is less reliable in zone 5
✅ Can heart rate zones be used on race day?
References:
🔬 PMID: 39390310
🔬PMID: 38695978
🔬PMID: 36900796
🔬PMID: 40225831
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: August 30, 2025What happens if ChatGPT makes you a training plan? Will wearing a weighted vest protect you from the symptoms of perimenopause? Are continuous glucose monitors the tool for improving your nutrition? We tackle several social media trends and give our unfiltered, evidence-based hot takes.
Thank you to our sponsors:
✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.
✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com
In this episode, you will learn:
✅ Do you need electrolytes?
✅ Our hot take on AI coaching
✅ Do nasal strips improve running performance?
✅ Are continuous glucose monitors beneficial?
✅ Do carbon plated shoes increase your injury risk?
✅ Should you change your workouts based on your menstrual cycle (cycle syncing)?
✅ Does weighted vest training help perimenopausal athletes?
References:
🔗https://news.ucr.edu/articles/2023/04/28/ai-programs-consume-large-volumes-scarce-water
🔬 PMID: 32683573
🔬 PMID: 37658967
🔬PMID: 40059889🔬PMID: 28483221
🔬 PMID: 24286345
🔬PMID: 38600646
🔬PMID: 40439067
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:
Published on: August 23, 2025You can’t scroll social media without seeing someone tell you how you have to hit a 180 spm cadence, stop overstriking, or do these exercises for better running form. But do you really need to change your running form? We dive into the science and discuss whether or not changing form is beneficial - plus offer some practical tips if you do want to improve your own natural running form.
Thank you to our sponsors:
✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.
✨ Shokz: Open ear headphones so you can enjoy your music or audiobook while staying safe and aware of your surroundings. Use code RUNTOTHEFINISH for $10 off at https://shokz.com?utm_source=TLR&utm_medium=website&utm_campaign=podcast
In this episode, you will learn:
✅ Should you change your running form?
✅ Is strength training the most effective way to improve running form?
✅ Should you change your foot strike?
✅ Does your running form vary with your pace?
✅ What changes in your running form can tell you about fatigue
✅ Should your cadence be 180?
✅ Drills to improve your running form
References:
🔬PMID: 26816209
🔬PMID: 34386286
🔬PMID: 40467049
🔬PMID: 39709752
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: August 16, 2025Isotonic, real food, maltodextrin, sugar-free, and high-sodium: if you have recently shopped for running gels, you likely have seen these terms and more on the labels. We sit down with sports dietitian Kylee Van Horn to understand the labelling on your sports nutrition products and how to pick the best running gel for you.
Thank you to our sponsors:
✨Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.
✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.
✨ Boulderthon: If you're looking for a scenic Colorado race, Boulderthon offers it all: views, big race vibes, and faster courses this year. Use code RUNTOTHEFINISH to get $20 off registration at https://www.boulderthon.org/ for the half marathon, 10K, or 5K.
You will learn:
✅ What’s actually in low-sugar gels - and do they work?
✅ How to identify non-nutritive sweeteners on your gel label
✅ Understanding the types of carbohydrates and glucose:fructose ratios
✅ Understanding hyrogels, isotonic gels, and other gel formulations/textures
✅ What claims of “clean” and “natural” ingredients actually mean
✅ How to find gels that are easy on your gut
✅ Do you need to have electrolytes in your gels?
About our guest:
➡️ Kylee Van Horn is an endurance sports dietitian based on Carbondale, CO. She is a published author and co-host of the Your Diet Sucks podcast. Since 2022, she has worked with hundreds of endurance athletes at Fly Nutrition, helping them improve their performance, heal their relationship with food, and overcome GI issues.
➡️ You can connect with Kylee at @flynutrition3 on Instagram and at https://flynutrition.org/.
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: August 9, 2025Peak weeks are often discussed in the context of the marathon; however, whether you are training for a short distance like a 5K/10K, a half, marathon, or even an ultra, your training will include a peak week - the week of the highest volume and/or hardest workouts. Peak week is not a magical week - but it does matter in a training build. In this episode, we guide you through what a peak week is, mistakes to avoid, and tips to help you come out of your peak week healthy, fit, and ready to race.
You will learn:
✅ What is peak week (and how is it different than peak performance)?
✅ Understanding the super-compensation theory
✅ Is it possible to peak too early?
✅ Peak week mistakes to avoid
✅ The differences of functional over-reaching, non-functional overreaching, and overtraining
✅ What to do if you miss peak week workouts
✅ Tips to make the most of your peak week
:Thank you to our sponsors:
➡️ Shokz: Open ear headphones so you can enjoy your music or audiobook while staying safe and aware of your surroudnings. Use code RUNTOTHEFINISH for $10 off at https://shokz.com?utm_source=TLR&utm_medium=website&utm_campaign=podcast
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: August 2, 2025More than likely, your watch reports your resting heart rate (RHR) and heart rate variability (HRV) - but what do these numbers actually mean? We look at the science behind these metrics and discuss whether or not runners should use HRV and RHR to adjust their training.
You will learn:
✅ Why does resting heart rate matter for runners?
✅ Should you use HRV to inform your training?
✅ Does these metrics help you recover better?
✅ Does tracking your HR improve your running performance?
✅ Are your HRV trackers reliable?
References:
✅ PMID: 35853460
✅ PMID: 37516677
✅PMID: 29686813
Thank you to our sponsors:
➡️Skratch: Naturally flavored, science-backed sport nutrition. Follow link Skratch Sample Pack and use code TREADLIGHTLY for 20% off your first purchase.
➡️Boulderthon: If you're looking for a scenic Colorado race, Boulderthon offers it all: views, big race vibes, and faster courses this year. Use code RUNTOTHEFINISH to get $20 off registration at https://www.boulderthon.org/ for the marathon, half, 10K, or 5K.
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: July 26, 2025In this episode, we’re talking about how to plan out your race calendar! Most races now require signing up months, if not almost a year, in advance. We’ll guide you through how to plan out goal races, how often to race, and more.
You will learn:
✅ How to pick races based on your goals
✅ Why racing a variety of distances can be beneficial
✅ How to approach several races in one season
✅ Racing frequency for beginners vs experienced runners
✅ How to run back-to-back marathons
✅ How often can you race half marathons
✅ How long do you need to prepare for an ultra?
✅ How to structure a racing calendar for BQing
✅ How to plan around race lotteries
✅ How to use tune-up races in training
Thank you to our sponsors:
➡️ Shokz: Open ear headphones so you can enjoy your music or audiobook while staying safe and aware of your surroudnings. Use code RUNTOTHEFINISH for $10 off at https://shokz.com?utm_source=TLR&utm_medium=website&utm_campaign=podcast
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: July 19, 2025Enneagram is a model of understanding your personality and motivations. While its scientific validity is mixed, some research indicates it may be helpful for understanding personal growth. Whether or not it is psychometrically valid, Enneagram is a popular way to help understand your motivations - which can help you through the psychological aspects of running. In this episode, we take a less scientific, more fun approach with Jillian Keaveny, a Denver-based coach who uses Enneagram to help athletes understand motivation and areas for growth.
You will learn:
✅ What is Enneagram and how can it be useful for runners
✅ The three instinctual biases and nine types of Enneagram
✅ How athletes can use the Enneagram type to understand their motivation in training
✅ The limitations of using Enneagram
✅ Are some Enneagram types more common amongst runners?
Connect with Jillian and learn more about your Enneagram:
➡️Jillian’s website and programs: jilliankeaveny.com
➡️ Instinctual Biases quiz https://enneagram-on-demand.com/instinctual-biases-quiz/
➡️ Enneagram Type quiz: https://enneagram-on-demand.com/type-quiz/
Thank you to our sponsors:
➡️Skratch: Follow link Skratch Sample Pack and use code TREADLIGHTLY for 20% off your first purchase.
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: July 12, 2025The half marathon is one of the most popular race distances - but it is also one that runners can dismiss because it’s not a marathon. However, all-out racing a half marathon can be a very rewarding challenge if you approach it correctly. In this episode, we discuss some of the most common half marathon training mistakes and how you can avoid them. You’ll learn how to train for a half marathon PR, how to set half marathon goals, how to taper for a half marathon, and fueling and pacing strategies for race day.
You will learn:
✅ Common mindset mistakes
✅ How to balance speedwork and race pace workouts
✅ Strength training mistakes to avoid
✅ How long should you spend training for half marathon?✅ The problem with setting too aggressive time goals
✅ Why you need a nutrition and hydration strategy for a half marathon✅ How to correctly taper for a half marathon
✅ Is your shakeout run sabotaging your race?
✅ Common half marathon race day mistakes
Thank you to our sponsors:
➡️ Shokz: Open ear headphones so you can enjoy your music or audiobook while staying safe and aware of your surroudnings. Use code RUNTOTHEFINISH for $10 off at https://shokz.com?utm_source=TLR&utm_medium=website&utm_campaign=podcast
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/
Published on: July 5, 2025If you are preparing for a hilly race, such as the New York City Marathon, or a downhill race such as a REVEL marathon, your training will look different from what it would for a flat marathon. We guide you through an evidence-based, practical approach for training for a hilly race - including creative interventions if you live in a flat area.
You will learn:
✅ The different energetic and mechanical demands of uphill and downhill running
✅ How to muscularly prepare for a downhill race
✅ How to train for a hilly race when you live in a flat area
✅ Strength training exercises for a hilly race
✅ Developing a performance mindset for hilly races
✅ Proper hill running form
✅ Pacing strategies for hilly races
✅ How to fuel during a hilly race
Thank you to our sponsors:
➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/
➡️ Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses!
➡️Skratch: Follow link Skratch Sample Pack and use code TREADLIGHTLY for 20% off your first purchase.
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:
https://runtothefinish.com/
References:
PMID: 27501719
PMID: 30357515
PMID: 38921863
Published on: June 28, 2025Injuries are multi-factorial, and injury prevention is complex. In this episode, we chat with Dr. Victoria Sekely on injury risk, strength training, running form, and more. She will guide you through myths, facts, and nuance around running related injuries.
You will learn:
✅ Are some runners more injury-prone?
✅ Is pronation a big deal - or normal?
✅ How to manipulate training load
✅ The mind-body connection of pain tolerance
✅ Does Pilates reduce your injury risk?
✅ Ice vs heat vs NSAID use for injury
✅ Can your (under)fueling habits increase your injury risk?
✅ Can you race through an injury?
✅ The number 1 thing a PT wants you to do to reduce injury risk
Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.
Thank you to our sponsors:
➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/
➡️ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Use the code treadlightly for 15% off your first order at previnex.com
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides:
Published on: June 21, 2025As many runners know, a run takes more time than just the miles themselves. You have a pre-run warm-up and recovery nutrition - and so you may wonder if you really need a cooldown after your run, or if you can save some time there. In this episode, we answer a common listener question about what a cooldown after runs actually does - and if you need to do them.
We break this discussion into a physiological explanation of what a cooldown does (and what a cooldown won’t achieve) and a practical explanation of how to apply effective cooldowns in your training.
You will learn:
✅ What a cooldown after a run achieves - and what it doesn’t
✅ If you need to cool down after an easy run
✅ Why you don’t need to worry about flushing out “lactic acid”
✅ How cool down miles can improve your running performance
✅ Do you need to stretch for your cool down?
✅ How to cool down after an interval or tempo run
✅ Should you use an ice bath for a post-run cooldown?
Thank you to our sponsors:
➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/
➡️ Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses!
➡️ Skratch: Follow the link Skratch Sample Pack and use code TREADLIGHTLY for 20% off your first purchase.
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
References:
🤓 PMID: 39263899
🤓 PMID: 29663142
Published on: June 14, 2025Are you confused about all the zone 2 chatter on social media? Do you experience frustration when you try to run and your watch tells you running in zone 3 despite it feeling easy? There is so much information about zone 2 and running - and some of it is correct, some of it is over-simplified, and some is over-exaggerated.
In this episode, you will learn what exactly zone 2 is - and how much it actually matters for running. We answer your questions about zone 2 and dispel myths about zone 2.
You will learn:
✅ Different tests and formulas to accurately calculate your zone 2
✅ If you need to use heart rate for easy runs
✅ If new runners should worry about heart rate zones
✅ Variables that can impact your heart rate while running
✅ Why zone 2 is not the only training zone that matters
✅ The importance of fueling during long zone 2 runs
✅ How to manage hills during easy runs
Thank you to our sponsors:
➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/
➡️ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Use the code treadlightly for 15% off your first order at previnex.com
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
References:
PMID: 31045681
PMID: 24408353
PMID: 35661059
PMID: 39616560
PMID: 26578968
Are you looking for a good audiobook to listen to as you start logging more miles this summer? We have a whole list of audiobook recommendations for your long runs, plus our current favorite running books.
Our recommendations include:
This episode is sponsored by:
Let’s stay connected:
Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
Published on: May 30, 2025In this episode, we are joined by the wonderful Mirna Valerio, a best-selling author, content creator, and accomplished ultra runner and multisport athlete. Mirna discusses how she learned to embrace new sports and hobbies during a long break from running. Whether you take an intentional or forced break from running, you’ll learn a lot from her discussion on identity, the mental side of a break from running, and more.
In this episode, you’ll learn from her about:
This episode is sponsored by:
Let’s stay connected:
Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
Published on: May 23, 2025Whether you are aiming for a 1-hour 10K, want to run a sub-50 min 10K, or even a sub-40 min 10K, this episode is for you! We discuss how to run PR in the 10K, no matter your pace. This episode is for intermediate to experienced runners. If you are looking for more information on your first 10K, tune into episode 38!
In this episode, you will learn:
This episode is sponsored by Previnex! Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Their Joint Health supplement has received rave reviews from our listeners. Use the code treadlightly for 15% off your first order at previnex.com
Use code TREADLIGHTLY for 20% off your first purchase at Skratchlabs.com!
Use code AMANDA25 for 25% off BodyBio supplements at https://runtothefinish.com/bodybio/
References:
PMID: 38558543
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!
One of the most common running questions, from the 5K to the marathon, is about how to set goals. You have big, exciting time goals and you want to achieve them - but are they realistic? How much progress can you expect in a training cycle? How do you set goal pace?
This discussion brings you practical guidance for setting time goals in running, whether you are a beginner or an experienced runner. We discuss setting marathon goals, as well as setting half marathon goals and 10K/5K time goals.
In this episode, you’ll learn:
This episode is sponsored by Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses and get 20% off your purchase.
💻 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!
Morning runners will skip a pre-run snack for many reasons: gut comfort, time constraints, or the belief that running fasted will make them faster. For years, fasted running was trendy and even recommended. However, science and training theory evolve, and so we’re here to tell you in 2025: fed is fastest, and that includes during training.
We address some common misconceptions around fasted running. Does fasted cardio make you a better fat burner - and does that even matter for running performance? Are there any downsides to running without carbs in the tank? We dive into the research around fasted running and make practical recommendations. Whether you are running for health or marathon training, you will want to listen to this episode!
In this episode, you will learn:
If you enjoyed this episode, you may also like:
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.
BodyBio: If you are searching for a flavorless electrolyte, consider BodyBio E-lyte! Use code AMANDA25 and follow link to bodybio.com to try E-lyte electrolyte concentrate for your summer hydration needs.
References:
💻 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!
Many runners find it difficult to balance their enjoyment of the sport with their goals. We sit down with Laura Green (@lauramcgreen), who has created her brand around the fun side (and poking fun at) running. She chats about finding the balance of fun and competition in your running.
This episode is sponsored by:
💻 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!
Published on: April 26, 2025Fatigue 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:
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:
References:
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.
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:
💻 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!
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:
If you enjoyed this episode, you may also like:
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!
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:
If you enjoyed this episode, you may also like:
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!
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:
Resources:
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:
💻 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!
Published on: March 22, 2025If 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:
References:
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!
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:
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:
💻 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!
Published on: March 8, 2025We 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:
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!
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:
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:
💻 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!
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:
References and Resources:
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!
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:
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:
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 runnersMary 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 [email protected].
💻 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!
Published on: February 1, 2025You’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:
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!
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:
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:
💻 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 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:
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!
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:
If you enjoyed this episode, you may also like:
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!
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:
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!
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:
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!
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!
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
How much water do you need to drink during a run? Do you need electrolytes? We've got answers to all your hydration questions in this episode! First, we answer a listener’s question on liquid calories as a pre-race nutrition strategy. Then, we take a deep dive into the science of hydration for runners - and practical takeaways you can use to feel better on your runs.
Discussion points include:
Why does hydration for runners matter so much?
The role of electrolytes (including sodium) in hydration
How hydration can stop those headaches after a long run
How to reduce your risk of hyponatremia
Understanding sweat rate vs sweat concentration
How much water should you drink before a run
Hydration while running so your stomach doesn’t feel sloshy
How to carry water while running
Hyperhydration strategies
Should you use IV hydration before a race?
Additional resources: https://www.featherstonenutrition.com/hydration-sweat-rate/
💻 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:
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!
🎧 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!
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:
Connect with Nathan at @runningmatekc on Instagram and find both free and purchasable resources at https://runningmatekc.com/
References:
If you enjoyed this episode, you may also like:
💻 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!
Struggling with knee pain on the outside of your knee? Today’s episode may help! We are not physical therapists, so we approach the topic of IT band syndrome based on a coaching perspective and research. If you are dealing with IT band syndrome, we encourage you to reach out to a PT!
Discussion points include:
References:
💻 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 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.
🎧 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!
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:
References:
💻 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!
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:
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!
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/
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/
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:
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:
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:
You can find Dr. Alyssa Olenick at:
Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of being a gifted athlete, or can you train beyond your genetic disposition? We explore the science of genetics on running performance in this episode. Additionally, we answer a listener’s question about using swimming as cross-training.
Discussion points include:
This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20
References:
Ehrman, J, Kerrigan, D, & Keteyian, S. (2018). Advanced Exercise Physiology: Essential Concepts and Applications. Human Kinetics.
PMID: 29509641
PMID: 34366884
PMID: 30006671
PMID: 35428907
PMID: 34564332
PMID: 34366884
PMID: 34475628
PMID: 38982591
PMID: 37471354
First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode based on requests from listeners: what running gear is overhyped, and what gear is actually worth the cost?
Discussion points include:
Further resources:
Sweat calculator: https://www.featherstonenutrition.com/hydration/
Sodium calculator: https://www.featherstonenutrition.com/sodium/
https://www.runtothefinish.com/best-sunglasses-for-running/
https://www.runtothefinish.com/ultimate-guide-to-running-hydration/
https://lauranorrisrunning.com/carbon-plated-running-shoes/
https://lauranorrisrunning.com/polar-vs-garmin/
Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you!
Published on: August 24, 2024How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener’s question about caffeine supplementation, coffee, and energy drinks before runs.
Discussion points include:
If you enjoyed this episode, you may also like:
Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you!
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:
As unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience happens to almost every runner! It’s part of putting yourself out there and chasing your goals. We talk about dealing with challenging races and missed goals in this episode.
Before our main topic, we answer a listener's question about scrapping vs foam rolling.
Further reading:
https://lauranorrisrunning.com/how-to-recover-after-a-marathon/
https://lauranorrisrunning.com/how-to-recover-after-a-half-marathon/
https://www.runtothefinish.com/post-race-blues-recovery-plan/
Our listener question follows up on the listener question from episode 72 - how do you take objective vs subject approaches to determine your best race distance? Then, we dive into an important topic: pre- and post-run nutrition, and why they matter so much. We dive into the science and provide practical tips that you can implement in your own training.
Discussion points include:
References
PMID: 32245088
PMID: 37329147
PMID: 35267961
PMID: 29889151
PMID: 28919842
PMID: 12617691
Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com
In the midst of a running boom, there is more information than ever being shared on social media. However, some of that information is misguided or presented without nuance - if not just straight up inaccurate. Our “hot takes” episodes guide you through some of these topics, drawing from our years of experience in coaching and from an evidence-based approach to coaching and training theory.
Discussion points:
References:
PMID: 21088862
PMID: 28748217
PMID: 31513450
PMID: 35157264
PMID: 33146851
PMID: 26581833
PMID: 38695978
PMID: 29200895
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/
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:
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
We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running.
Discussion points include:
This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/
References:
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:
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/
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
Published on: June 22, 2024Easy runs, interval workouts, strength training, prehab work, warm-ups, cross-training, and recovery - it’s a lot for anyone, much less if you are balancing a job and family! Additionally, you may have received messaging before that you NEED to do more to improve - but maybe that doesn’t mesh with your real life.
There is a big gap between training theory and the actual applied practice of training. So how do you fit in running, strength, and supplemental training into your life? We are bringing you tips for time-limited athletes, based on our years of experience and understanding of training theory/exercise science application and adaptation.
Further resources:
https://swell.uccs.edu/theathletesplate
https://www.instagram.com/p/C3Las0KvHMs/?img_index=1
https://www.instagram.com/p/C0bpPSFLjy3/?img_index=1
References:
PMID: 36242642
Enjoy this podcast? You can follow Amanda @runtothefinish and read her helpful articles at runtothefinish.com. You can find Laura’s evidence-based articles at lauranorrisrunning.com and follow her @lauranorrisrunning. Ad revenue supports our content creation, so visiting our websites is a great way to learn more while supporting the podcast!
This experience happens to virtually every runner. No matter how well your training cycle went, race day doesn’t go as planned. You get sick on race week, the weather forecast looks sub-optimal, you have a lot of work stress, or you just don’t feel great on race day. We draw on our coaching experiences as well as a basic understanding of race day physiology for this episode.
Before all that, we answer a listener’s question about what to do in the couple of months before starting a marathon training plan.
Discussion points include:
If you enjoyed this episode, you may also like:
15: Running in the Heat
42: Your Guide to Cold Weather Running
44: Why Do You Get Muscle Cramps?
58: How to Pace a Marathon [Updated]
Are stability shoes outdated or the magic key to preventing injury? It’s actually neither - for some runners, they are the appropriate shoes, but they aren’t for everyone. We discuss overpronation and stability shoes in this episode.
Discussion points include:
Understanding pronation and supination in the running stride
Is overpronation bad?
What are stability shoes and how do you if know you need them?
Will stability shoes prevent injury?
How do you know if you are wearing the right running shoe?
This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/
References
PMID: 30599386
PMID: 33306927
The big marathons including Boston and New York are ubiquitous on social media - but do they live up to the hype? We take a different format in our episode today and provide you with a nuanced hot take (as paradoxical as that sounds) on the most popular marathons.
First, we answer a listener’s question about taking Tylenol or Advil before a race. Then, we dive into a hot take: are the World Marathon Majors, including the Boston Marathon, overhyped on social media?
Discussion points include:
References:
PMID: 37075050
The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is an entirely different challenge. In this episode, we discuss how to improve your mile time - whether you are aiming for a 5 minute mile or 12 minute mile.
Discussion points include:
References:
A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we wade through the myth and evidence in this episode.
If you enjoyed this episode, you may also like:
Further resources:
https://lauranorrisrunning.com/donating-blood-affects-running/
https://lauranorrisrunning.com/sunscreen-for-runners/
https://www.runtothefinish.com/zero-drop-shoe-review/
https://lauranorrisrunning.com/heel-strike-running/
https://www.runtothefinish.com/best-cushioned-running-shoes/
References:
Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However, we’ve noticed that a lot of the online advice that focuses mostly on how to start running if you have a larger body - but what about if you are a seasoned runner who is taller, more muscular, or heavier?
Discussion points include:
Sweat test instructions: https://www.featherstonenutrition.com/hydration/
References:
PMID: 27852613
PMID: 38350462
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:
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:
What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more.
Before delving into the main discussion, we answer a listener’s question on running shoes for the treadmill.
Discussion points include:
When should you start adding running workouts to your training?
References:
We received several listener questions about strength training for runners, and this episode has answers!
Discussion points include:
References:
How much of a difference do age and gender actually make when it comes to training and performance? We’re taking a deep dive into those topics in this episode!
Discussion points:
Why do some runners get faster with age?
Shifting your perspective on goals as a masters athlete
Understanding the physiological causes of gender differences in running
Sociocultural variables impacting gender differences
Do female athletes need to train differently than male athletes?
How much do age and gender actually impact your training?
If you enjoyed this episode, you may like:
Episode 25: Running during Perimenopause
Episode 26: Training Recommendations for Older Runners
Episode 35: Increasing Women’s and Girls’ Participation in Running
Episode 45: How to Start Running at 40 (and Beyond)
References:
PMID: 35058806
PMID: 31045681
https://runrepeat.com/state-of-ultra-running
Join us for another updated episode today! This episode is an update - with better audio quality and additional information - on our popular marathon pacing episode.
Discussion points include:
Resources:
Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/
Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/
References:
Curious about how to build running endurance? If learning how to run faster and longer is your goal, you will want to listen to this episode.
Discussion points include:
References:
As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider.
This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives.
Discussion points include:
References:
PMID: 21393257
PMID: 22314872
PMID: 29644086
PMID: 34165763
You asked and we are answering! This episode answers listener questions on all things running, including:
Resources:
Bump Runner Postpartum Program
Danielle Pascente Strength Programs
References:
PMID: 27338452
PMID: 34284350
Are you tired all the time, both during runs and during the rest of the day? We have received a few listener questions on this topic, so we are taking a deep dive into training fatigue, abnormal fatigue, bloodwork, training load management, and more!
If you enjoyed this episode, you may also like
References:
Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for most runners - so we are sharing what we have found works in real-life coaching practice. Before all that, we answer a listener’s question on beetroot supplements for running.
Discussion points include:
Further resources:
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):
Amphipod Xingelt Reflective Vest
https://www.runtothefinish.com/reflective-running-gear/
Discussion points:
If you enjoyed this episode, you may also like:
References:
We start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most common questions we hear as running coaches: when is it okay to quit a run? When should you push through? When should you skip a run altogether? How do you discern low motivation versus a legitimate reason to quit a run?
Discussion points include:
You may also enjoy:
This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more.
Discussion points include:
If you enjoyed this episode, you may also like:
Please excuse how Laura sounds, she had a sinus infection at the time of recording!
References:
PMID: 34010308
PMID: 32922647
PMID: 24901444
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
Published on: January 20, 2024What 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:
References/Further Reading:
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:
PMID: 22313809
PMID: 30848809
We wrap up season 1 of the Tread Lightly podcast by answering some of your questions!
If you enjoyed this episode, you may also like:
- Episode 29: Listener Q&A
- Episode 10: How do you train when not preparing for a race?
References:
Jeukendrup & Gleeson. (2016). Sport Nutrition. 3rd Edition. Human Kinetics.
PMID: 32460873
We will be taking a one-week winter break. We will return on January 6 with season 2! Thank you to everyone who listened - we appreciate you!
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
Published on: December 9, 2023This 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 [email protected] - thank you all for listening!
Published on: December 2, 2023This whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Amanda and Laura both have years of experience of running in the cold (from living in Northwest Indiana and Colorado). We take a look at what the research says about cold weather endurance training and share tips and tricks we’ve learned over the years.
Discussion points include:
Further resources:
https://www.runtothefinish.com/what-to-wear-winter-running/
https://lauranorrisrunning.com/your-guide-to-running-in-cold-weather/
https://lauranorrisrunning.com/how-cold-is-too-cold-to-run/
https://lauranorrisrunning.com/racing-cold-weather/
https://www.runtothefinish.com/best-winter-running-shoes/
https://www.runtothefinish.com/running-on-ice-tips/
https://www.runtothefinish.com/cold-weather-running-gear
References:
PMID: 34652333
PMID: 34574624
PMID: 26756639
PMID: 34574624
PMID: 17473775
PMID: 34752434
5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for you, the distance can be challenging in terms of speed. If you want to improve your 5K time - whether that's a sub-40 min 5K, sub-30, or sub-20 - this is the episode for you!
We also answered a listener question on run-walk intervals.
Discussion points include:
Further reading:
https://lauranorrisrunning.com/how-to-improve-your-5k-time/
https://lauranorrisrunning.com/5k-pace-chart/
https://lauranorrisrunning.com/transition-from-the-marathon-to-5k/
https://lauranorrisrunning.com/taper-for-a-5k-or-10k-race/
https://www.runtothefinish.com/walking-a-5k/
https://www.runtothefinish.com/first-5k-tips/
https://www.runtothefinish.com/couch-to-5k/
https://www.runtothefinish.com/run-a-5k-in-30-minutes/
Published on: November 18, 2023After 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
Published on: November 11, 2023Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatization and running at high altitudes in this episode. We also provide some helpful tips to make your next runs at high altitude feel better!
We also answer a listener question about easy pace for 5+ hour marathoners.
Discussion points include
References:
Cheung, S. & Ainsile, P. (2022). Advanced Environmental Exercise Physiology. Human Kinetics, 2nd ed.
Ehrman, J., Kerrigan, D., & Keteyian, S. (2018) Advanced Exercise Physiology.: Essential Concepts and Applications. Human Kinetics.
PMID: 9216951
PMID: 31691928
PMID: 29431471
Published on: November 4, 2023In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you need to know if you want to race a 10K, including:
Further resources:
Daniels VDOT Calculator: https://vdoto2.com/calculator/
Tinman Calculator: https://runfastcoach.com/calc2/index.php
https://lauranorrisrunning.com/run-your-fastest-10k/
https://lauranorrisrunning.com/10k-training-plan-for-intermediate-to-advanced-runners/
https://lauranorrisrunning.com/how-to-pace-10k-race-5k-race/
https://www.runtothefinish.com/10k-pace-chart/
https://www.runtothefinish.com/tips-for-running-a-10k/
References:
https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171681/
Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We talk about tips for train running to help you get out on the trails and enjoy the experience. These trail running tips and techniques are based both on our coaching experiences and own experiences as two road runners who also run on trails.
Further resources:
https://www.trailrunproject.com/
https://www.runtothefinish.com/how-to-prepare-for-your-first-trail/
https://www.runtothefinish.com/how-to-find-running-trails/
https://www.runtothefinish.com/trail-vs-road-running/
https://lauranorrisrunning.com/how-to-pick-the-best-trail-running-shoes-for-you/
https://lauranorrisrunning.com/trail-running-tips-road-runners/
https://lauranorrisrunning.com/how-to-successfully-venture-into-trail-racing-as-a-road-runner/
https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/
Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper running form for your feet? We answer those questions - and more - in our discussion on running gait.
Discussion points include:
We also answer a listener’s question on how to start trying running gels! The study in the European Journal of Sport Science is cited below in the reference list.
Further reading:
https://www.runtothefinish.com/stride-analysis-your-stride-is-a-running-fingerprint/
https://lauranorrisrunning.com/improving-running-cadence/
https://www.runtothefinish.com/running-cadence/
https://www.instagram.com/p/COKvTFzMc_5/
References:
PMID: 37115611
PMID: 25729311
PMID: 27501719
PMID: 30543498
PMID: 34757569
We tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are those barriers? How do we initiate more conversations around women's issues in running?
Discussion points:
References:
https://news.gallup.com/poll/283979/women-handle-main-household-tasks.aspx
Christine Yu (2023). Up to Speed. (purchase here)
We devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury or race, when you return to the mileage you previously did?
You may also enjoy:
Additional resources:
https://www.runtothefinish.com/winter-maintenance-plan-for-runners/
https://www.runtothefinish.com/increase-running-mileage/
https://lauranorrisrunning.com/how-to-run-longer/
https://lauranorrisrunning.com/how-to-safely-increase-your-weekly-running-mileage/
https://lauranorrisrunning.com/how-to-consistently-maintain-running-higher-mileage/
https://lauranorrisrunning.com/how-to-effectively-use-cutback-weeks-in-your-training/
https://www.runtothefinish.com/recovery-week-running/
https://lauranorrisrunning.com/should-i-run-twice-per-day/
Do you want to get your family, including spouse and kids, involved in running? In this episode, we share both evidence-based and practical tips for how to run with kids and family.
Discussion points include:
We also answer a listener's question on upper body soreness during long runs and races.
Resources: https://www.runtothefinish.com/walking-a-5k/https://www.runtothefinish.com/couch-to-5k/
This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/
References:
Housh et al. (2016). Applied Exercise & Sport Physiology, 4th ed.
https://www.womensrunning.com/training/beginner/guide-starting-kids-running-safely/
PMID: 24427397
Has your running watch ever told you that your VO2max improved? Or that your training was unproductive? Running watches give us more information now than ever - but what does that data actually mean? We dive into some of the most popular running watch stats, such as VO2max, heart rate data, and recovery time, so that you know what data you need - and what to ignore.
Discussion points include:
For the lactate threshold heart rate test: https://lauranorrisrunning.com/lactate-threshold-test/
Amanda has an extensive guide to GPS watches, including reviews, on her website: https://www.runtothefinish.com/running-gear/gps-watch/
We also answer a listener's question about how to adjust your running when your job involves a lot of time on your feet.
Muscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How to you manage muscle soreness so you can keep training?
We answer those questions and more in this episode! Topics include:
Further reading:
https://lauranorrisrunning.com/should-you-run-if-your-legs-are-sore/
https://www.runtothefinish.com/sore-muscles/
https://www.runtothefinish.com/run-with-sore-legs/
https://lauranorrisrunning.com/best-protein-powders-for-runners/
https://lauranorrisrunning.com/fueling-on-your-runs/
https://www.runtothefinish.com/running-recovery-tools/
https://lauranorrisrunning.com/massage-gun-worth-it/
We also answered a listener question on VO2max testing. Laura mentioned a threshold field test - here’s how to do that: https://lauranorrisrunning.com/lactate-threshold-test/
If you enjoyed this episode, you may also enjoy:
This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/
References:
Antonio, J., Kalman, D., Stout, J., Greenwood, M., Willoughby, D., and Haff, G. (2008). Essentials of sport nutrition and supplements. Humana Press.
Housh, T. J., Housh, D. J., and DeVries, H. A. (2016). Applied exercise and sport physiology with labs (4th ed.). Holcomb Hathaway.
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:
Strength training during the marathon taper
References:
PMID: 37163550
PMID: 17762369
PMID: 34651125
PMID: 33374897
If you enjoyed this episode, you may also like:
You sent in your running questions, and we have your answers! We spent this episode answering listener questions, including:
From our sunscreen answer:
Supergoop Play Sunscreen: https://amzn.to/3sdBQc3
Coola Sunscreen: https://amzn.to/45EG233
Want to pick our brains? We want to answer your questions! Please send any questions you want answered to @lauranorrisrunning, @runtothefinish, or @treadlightlyrunning on Instagram, or email [email protected]
Published on: August 26, 2023Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear we currently use (and enjoy) in summer 2023: running watches, running shoes, splurge items, sport nutrition, hydration vests, and more!
Some of the gear recommended in the podcast:
Our reviews:
https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/
https://www.runtothefinish.com/ultimate-guide-to-running-hydration/
https://www.runtothefinish.com/garmin-enduro-review/
https://www.runtothefinish.com/marathon-running-shoes
Published on: August 19, 2023We 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://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.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/
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
PMID: 24972041
PMID: 7363212
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:
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:
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
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://onlinelibrary.wiley.com/doi/10.1111/sms.12637
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:
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 [email protected]
Published on: April 15, 2023Episode 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:
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: [email protected]
IG: @treadlightly running
@runtothefinish
@lauranorrisrunning
Published on: March 19, 2023Episode 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
You can contact us with questions, listener comments, or topics for future episodes at:
@runtothefinish
@lauranorrisrunning
@treadlightlyrunning
email: [email protected]
Published on: March 12, 2023Episode 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: [email protected]
References:
PMID: 34658909
PMID: 21735398
PMID: 19050648
PMID: 20030776
PMID: 34444136
PMID: 21610517
Published on: March 5, 2023We 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: [email protected]
References:
PMID: 34639326
PMID: 33572406
PMID: 32661839
PMID: 32037785
PMID: 32781438
Published on: March 5, 2023In 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).
Seiler Method:
Polar Method:
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: [email protected]
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: [email protected]
Published on: February 28, 2023