Tread Lightly Podcast

First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice. Discussion points include: When can you start running again injury? Designing return to run plans based on how long you were off How to use cross-train during injuries How to reintroduce hard workouts/fast running after injury

One of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster than the average finisher - it's a time that represents lots of hard work and dedication. In this episode, we are sharing tips from our years of coaching runners to this goal. Even if you have already run a sub-2 half marathon, this episode may still have some helpful running tips for you! Discussion points include: How do you know if you could run a sub-2 half marathon? Training paces for preparing for a sub-2 half marathon How to fuel during a half marathon Do you need to carb load for a half marathon? How many miles should you run per week when training for a 2 hour half marathon? How far should you run before a 2 hour half marathon? How many weeks should you train for a half marathon? How to pace a 1:59 half marathon

What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more.  Before delving into the main discussion, we answer a listener’s question on running shoes for the treadmill.  Discussion points include:  When should you start adding running workouts to your training? How to start introducing running workouts as a beginner What are fartlek runs? Distinguishing between tempo runs and threshold workouts What are critical speed workouts? Defining VO2max running workouts The value of strides and sprinting for long-distance runners Goal vs current race paces Our top coaching tips for including speed workouts in your training References: PMID: 36900796 PMID: 31045681 PMID: 35362850 PMID: 29417745

We received several listener questions about strength training for runners, and this episode has answers!  Discussion points include: Sample schedules for how to include strength training with your running Should you always lift on the same day as a hard run? What are the benefits of strength training for runners? Managing muscle soreness from strength training Should you run or lift first?  Is bodyweight strength training enough for a strength training program for runners? How heavy of weights should you use in a strength workout? Should runners do upper body strength training? How often should you strength train? When to taper down strength training for marathon runners (and other race distances) References: PMID: 32844333 PMID: 27135468 PMID: 31086736 PMID: 28394719 PMID: 33751469 PMID: 33491216 PMID: 35591809 PMID: 34822137 PMID: 33374897

How much of a difference do age and gender actually make when it comes to training and performance? We’re taking a deep dive into those topics in this episode!  Discussion points: Why do some runners get faster with age? Shifting your perspective on goals as a masters athlete Understanding the physiological causes of gender differences in running Sociocultural variables impacting gender differences Do female athletes need to train differently than male athletes? How much do age and gender actually impact your training?  If you enjoyed this episode, you may like: Episode 25: Running during Perimenopause Episode 26: Training Recommendations for Older Runners Episode 35: Increasing Women’s and Girls’ Participation in Running Episode 45: How to Start Running at 40 (and Beyond) References:  PMID: 35058806 PMID: 31045681 https://journals.lww.com/acsm-esm/fulltext/2023/07000/sex_differences_in_marathon_running__physiology.1.aspx https://runrepeat.com/state-of-ultra-running

Join us for another updated episode today! This episode is an update - with better audio quality and additional information - on our popular marathon pacing episode.  Discussion points include: Understanding different pacing strategies How does weather impact your marathon pacing Should you use heart rate to set your race day strategy? How to pace a marathon on hilly courses, downhill courses, etc.  How to use your fueling strategy to support your pacing strategy When should you start pushing hard in a marathon?  How to set a marathon goal pace How do you stay on pace when you start to fatigue? Resources: Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/ Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/ References: PMID: 22649525 PMID: 24747298 PMID: 33829868

Curious about how to build running endurance? If learning how to run faster and longer is your goal, you will want to listen to this episode.  Discussion points include: The most important factor when building endurance (our answer may surprise you!) The importance of properly warming up How to overcome cardiac drift Should you use heart rate, RPE, or pace? How to use walking to build your running endurance Can uphill running help you build running endurance? Does strength training help you run longer?  Should you run by time or distance? References: PMID: 27636554 PMID: 23538293

As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider.  This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives.  Discussion points include: Basic medical recommendations  What is safe for running while pregnant? How to navigate body changes during pregnancy as a runner Hydration and nutrition on runs during pregnancy References: PMID: 21393257 PMID: 22314872 PMID: 29644086 PMID: 34165763

You asked and we are answering! This episode answers listener questions on all things running, including: Should you do a tune-up race or a baseline race before training? Can anyone run a marathon? How to manage incontinence/leakage when running How do you pick the right running coach for you? Are apps like Apple Fitness or Peloton effective for general strength training? How do you incorporate group runs into a training plan? How do you care for blisters, calluses, and black toenails? Do you need to reach a certain mileage of easy runs before adding in hard workouts? How do you fuel before an early morning run? Is there any advantage to sugar-free running gels?  Is beer a good recovery beverage? Resources: Bump Runner Postpartum Program Lift Run Perform Monthly Lift Danielle Pascente Strength Programs References: 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!  Amanda’s experience with fatigue and running Normal vs abnormal fatigue Is your nutrition causing fatigue? Low energy availability  Eating disorders and disordered eating Is it your training plan that is making you tired? Other factors that may cause fatigue If you enjoyed this episode, you may also like Episode 16: What Runners Need to Know About Iron Episode 24: The Science of Overtraining Episode 25: Running during Perimenopause Episode 31: How to Manage Muscle Soreness References: Jeukendrup & Gleeson. (2016). Sport nutrition. Third edition. Human Kinetics. Gropper & Smith. Advanced nutrition and human metabolism. Sixth edition. Wadsworth Cengage Learning.  PMID: 34181189 PMID: 28012184 PMID: 33095376 PMID: 37329147 PMID: 37052052

Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for most runners - so we are sharing what we have found works in real-life coaching practice. Before all that, we answer a listener’s question on beetroot supplements for running.  Discussion points include: Intrinsic vs extrinsic factors that influence one’s ability to run a BQ How to choose a marathon for a BQ attempt How racing 5Ks, 10Ks, and half marathons can help you run a faster marathon How to dial in your nutrition for a BQ marathon How to train for a BQ marathon The role of when training for a BQ marathon  Further resources:How Bad Do You Want It? By Matt Fitzgerald (affiliate link)

We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited rule that you should never run longer than three hours in training? We re-recorded our first ever episode for an updated discussion (with better audio quality!). We dive into the science of marathon long run length, as well as provide some practical recommendations.  Before all that, we answer a listener question about reflective gear recommendations.  Our reflective gear recommendations include (with affiliate links): Petzel Ikocore Headlamp  Amphipod Xingelt Reflective Vest Nathan Streak Reflective Vest https://www.runtothefinish.com/reflective-running-gear/ Discussion points: What is the rationale behind long run time limits? Who should limit their long runs versus who should lengthen the long run? How big of an injury risk are marathon training long runs? How long should you cap a long run in marathon training? Is more always better with long runs? Alternative marathon training approaches How to fuel these long runs to feel good and recover well Long run mileage in the context of weekly mileage If you enjoyed this episode, you may also like: Episode 5: Long run fueling Episode 17: First marathon training tips Episode 34: How to safely increase your running volume References:  PMID: 31704026  PMID: 32421886  PMID: 32403259  PMID: 32183425

We start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most common questions we hear as running coaches: when is it okay to quit a run? When should you push through? When should you skip a run altogether? How do you discern low motivation versus a legitimate reason to quit a run? Discussion points include: Our take on the “no days off” mentality in running What to do when your running motivation is low Should you run with a cold or other illness? Should you run if running is painful? What to do if a run is not going well  What to do if you have to skip a long run What to do if you get sick during your taper When should you skip your race When to quit a race (DNF) You may also enjoy: Episode 24: The science of overtraining Episode 30: How to taper for a marathon Episode 21: How to start running again

This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more.  Discussion points include: Why glycogen depletion can cause you to slow down (2:05) Gender and age differences in slowing down during a marathon (3:40) Does the length of your training runs impact your fatigue resistance? (6:30) The role of hydration in marathon performance (8:00) Carbohydrate intake during a marathon (10:20) How to set an appropriate marathon goal time (12:00) Training volume and marathon training workouts for fatigue resistance(15:50) Recovery nutrition, long run nutrition, and carb loading (19:45) How to not slow down from hills in your marathon (21:40) Can a tune-up race help you run a faster marathon? (23:45) If you enjoyed this episode, you may also like: All about marathon pacing (ep 6) First marathon training tips (ep 17) What to eat before a race (ep 20) Mastering your mindset (ep 23) How many miles should you run per week? (Ep 27) How to taper for a marathon (ep 30) Please excuse how Laura sounds, she had a sinus infection at the time of recording!  References:  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

What is the grey zone in running? The benefits and detriments of running in the grey zone How to use the talk test  When to use zone 3 training Should you do all of your long runs at marathon pace? What is polarized training (hard days hard, easy days easy) Marathon pace/zone 3 workouts Zone 2 vs zone running when you are a beginner runner If you enjoyed this episode, you may also like:  44: Why do you get muscle cramps when running? 9: What is 80/20 running? 2: Zone 2 training and heart rate 32: What your running watch stats mean References:  PMID: 33344993 PMID: 36900796 PMID: 35661059 PMID: 26578968 Skiba, Scientific Training For Endurance Athletes https://www.frontiersin.org/articles/10.3389/fspor.2019.00070/full Further reading:  https://lauranorrisrunning.com/what-is-zone-2-training/ https://www.runtothefinish.com/zone-2-heart-rate-training/ https://www.runtothefinish.com/running-heart-rate/ https://lauranorrisrunning.com/training-intensity-distribution-for-runners/

We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 Marathon Olympic Trials!  Discussion points include: A preview of the marathon course and spectating tips The start time controversy How are athletes chosen to go to the Olympics? Understanding the Olympic Standard times The financial costs of hosting the US Olympic Marathon Trials Our picks for who will make the US Olympic Team The track and field Olympic trials References/Further Reading:  https://www.usatf.org/events/2024/2024-u-s-olympic-team-trials-—-marathon/2024-u-s-olympic-team-trials-marathon-qualificatio/women-s-marathon-performances https://www.letsrun.com/news/2022/04/are-the-us-olympic-marathon-trials-broken-examining-the-business-model-of-americas-greatest-marathon/

We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond. Discussion points: Benefits of starting running as a master’s athlete (4:20) Why it may feel harder to start running at age 40 or older (7:15) Step one of how to start running at 40 and beyond (11:00) Reducing injury risk when you start running (15:30) How to use run-walk intervals (17:50) Why you should be strength training after age 40 (19:53) Protein for masters athletes (25:12) Recovery for new runners over 40 (26:20) Uphill strides to preserve VO2max (28:32) Plyometrics for runners over 40 (31:01) If you enjoyed this episode, you may like: - Episode 25: Running during Perimenopause and Post-Menopause - Episode 26: Training Recommendations for Older Runners Further resources: Dynamic warm-up: https://www.runtothefinish.com/dynamic-stretching-warm-up-running/ Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/ Tips to start running over age 50: https://lauranorrisrunning.com/start-running-at-50/ Tips for running after 60: https://www.runtothefinish.com/running-after-60/ References:  PMID: 22313809 PMID: 30848809

We wrap up season 1 of the Tread Lightly podcast by answering some of your questions! Eating disorders/disordered eating in younger athlete population (0:50) Can you go too easy/slow on your easy runs? (7:40) Reducing fiber intake around races (11:20) Gel recommendations for sensitive stomachs (16:00) Isotonic gels and carbohydrate absorption rates (21:25) Blackcurrant/CurraNZ supplements (25:00) Distance vs time when cross-training (29:00) Weekly runs when not training for a race (31:25) Our thoughts on Apple watches for running Strength training machines for runners (36:20) 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