The "Best" Running Cadence, Running on Soft Surfaces, and Transition Season!

In this conversation, Zoe and Coach TJ explore various aspects of running training, including the concept of the off season, the role of music while running, hydration strategies, family dynamics in race day support, and insights from Reddit questions. They delve into the science behind running surfaces and injury risk, discuss the importance of running cadence, and navigate the post-race transition season. The conversation concludes with advice on setting goals for the next season, emphasizing the importance of understanding one's motivations and maintaining a balanced approach to training. 00:00 What's an off-season? 07:20 Hot or Not: Music While Running 11:54H hydration Strategies: Bladders vs. Flasks 14:58 Should your family Crew you at an ultra? 17:13 How long do training adaptations take? 33:38 Do soft running surfaces actually reduce injury risk? 41:31 What's the "best" running cadence? How can you improve your running cadence? 50:00 Navigating Post-Race Transition Season 01:01:08 Setting Goals for the Next Season