Episodes

8h ago

Are you tired all the time, both during runs and during the rest of the day? This remastered episode from 2024 examines training fatigue, abnormal fatigue, vitamin deficiencies, low energy availability, training load management, and more! 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. ✨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'll learn: ✅ Normal vs abnormal fatigue ✅ Vitamin D deficiency and low iron levels ✅ Low energy and low carbohydrate availability ✅ Is caffeine or pre-workout overriding your body’s signals? ✅ 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: 🎧 The Burnout Episode Every Runner Needs to Hear (7 Nov 2025) 🎧 Why Running Fasted Won't Make You Run Faster (2 May 2025) 🎧 What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (26 July 2024) 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

Dec 13

You have likely seen the term 80-20 running: a training approach where 80% of runs are easy, and 20% are hard. But is this an infallible rule as people present it on social media, or are there times when you may run more hard workouts - or more easy runs? We discuss the nuance of training intensity distribution with sport scientist Jonah Rosner. Thank you to our sponsors: ✨ 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. ✨ 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 ✨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: ✅ What is 80-20 running? ✅ What does 20% of your training hard actually look like? ✅ Polarized vs pyramidal training ✅ Why so much of your training is easy running ✅ How to approach training intensity in a marathon build ✅ The load differences of different training paces Who should and should not use 80-20 training About our guest: Jonah Rosner is a sport scientist, strength coach, and running performance coach based in Brooklyn. He spent the past decade working with athletes across every major American pro sport, including serving as the Applied Sport Science Coordinator for the Houston Texans in the NFL, one of the youngest sport scientists in league history. Jonah now focuses on helping everyday runners train with the same clarity and structure used in elite environments. He partnered with Nike to run the Nike Running Performance Lab NYC, where he used advanced testing and technology to build individualized strength and marathon training programs. Today, Jonah creates some of the most widely shared science-backed running content online. His free weekly newsletter, Marathon Science , breaks down training, strength, fueling, and performance into simple takeaways runners can use immediately. Subscribers get free tools like his daily nutrition guides, carb-loading cheatsheet, and strength-for-runners resources. You can join the newsletter at: https://marathonscience.beehiiv.com/ — it’s packed with practical insights grounded in real sport science. If you enjoyed this episode, you may also like: 🎧 Running for Health vs Performance (14 Nov 2025) 🎧 Is it Bad to Run in Zone 3? (12 Jan 2024) 🎧 Understanding Different Marathon Training Plans and Methodologies (24 Jan 2025) 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/

Dec 6

If you are a new runner or returning to the sport after a hiatus, you likely started with Couch to 5K program. But what comes next after those initial weeks? In this episode, we discuss the different approaches of how to build your endurance and speed after finishing Couch to the 5K. ✨ 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. ✨ 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 ✨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: ✅ Realistic goals after completing Couch to 5K ✅ Whether to build volume or speed next ✅ What to do if you got injured during couch to 5K ✅ Why you need to gradually progress any speedwork ✅ What to do if you used Couch to 5K to rebuild after injury or a hiatus ✅ How to know if you are ready to run a marathon If you enjoyed this episode, you may also like: 🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025) 🎧 How to Train for Your First Half Marathon (28 June 2024) 🎧 First Marathon Training Tips (2 June 2023) 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/

Nov 29

If a supplement offered to make you run faster and lower your risk of injury, you think it’s too good to be true. But with carbohydrates during your run, it is true! Fueling with 60-90 grams of carbs per hour on long runs and races will improve your performance and reduce injury risk. We delve deep into the science around gels and sports drinks during your runs. After listening, you’ll feel more confident about how to fuel your runs to race your fastest and feel your best. 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 ✨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: ✅ Why you need to fuel long runs - and why you may be fueling less than you think you are ✅ The performance benefits of intra-run fueling ✅ Recommended carb ranges for long runs and races ✅ If one big gel or several smaller gels per hour works better ✅ The one piece of the fueling puzzle you can’t skip ✅ The risks of chronic under-fueling on runs ✅ Do you need to fuel if doing long runs in zone 2? ✅ Do fueling needs adjust based on body mass? ✅ Should you fuel on shorter runs? If You Enjoyed this Episode, You May Also Like: 🎧 Is Sugar Bad for Runners? With Cortney Berling RD MPH (10 Jan 2025) 🎧 What Your Running Gel Label Actually Means with Kylee van Horn RD (8 Aug 2025) 🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024) 🎧 What Running Economy Really Means for Your Performance with Dr. Shayala Kipp (31 Oct 2025) References 🔬 PMID: 41054247 🔬PMID: 40249903 🔬PMID: 40249903 🔬PMID: 40170530 🔬PMID: 40311929 🔬PMID: 39532316 🔬PMID: 33265953 🔬PMID: 35869933 🔬PMID: 40650376 🔬PMID: 36173597 🔬PMID: 40249903 🔬PMID: 40170530 🔬PMID: 32109880 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/

Nov 22

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/

Nov 15

Is 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: Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator . 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator . Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR. 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: https://runtothefinish.com/

Nov 8

Burnout 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/

Nov 1

Running 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: https://runtothefinish.com/

Oct 25

While 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/

Oct 18

Run-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: https://runtothefinish.com/

Oct 11

If 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/

Oct 4

VO2max 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 : Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator . 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator . Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR. 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/

Sep 27

As 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: https://runtothefinish.com/

Sep 20

The 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/

Sep 13

After 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: https://runtothefinish.com/

Sep 6

Race 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/

Aug 30

Zone 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/

Aug 23

What 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: https://runtothefinish.com/

Aug 16

You 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/

Aug 9

Isotonic, 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/

Aug 2

Peak 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/

Jul 26

More 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/

Jul 19

In 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/

Jul 12

Enneagram 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/

Jul 5

The 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/

Jun 28

If 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

Jun 21

Injuries 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: https://runtothefinish.com/

Jun 14

As 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

Jun 7

Are 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

May 30

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: Up to Speed by Christine Yu Peak Performance by Steve Magness and Brad Stulburg Run to the Finish by Amanda Brooks Out of Thin Air by Michael Crawley Good for a Girl by Lauren Fleshman Everything Fat Loss by Ben Carpenter The Athlete’s Gut by Patrick Wilson Run Like a Pro by Matt Fitzgerald The Explorer’s Gene by Alex Hutchinson How Bad Do You Want It ? by Matt Fitzgerald Brazen by Julia Haart (audiobook) Project Hail Mary; The Martian; Artemis by Andy Weir (audiobook) The Violin Conspiracy by Brendan Slocumb (audiobook) Sunrise on the Reaping by Suzanne Collins (audiobook) I’m Glad by Mom Died by Jennette McCurdy (audiobook) Norse Mythology by Neil Gaiman Lost Gods by Brom This episode is sponsored by: Skratch: Use code TREADLIGHTLY for 20% off first purchase at https://www.skratchlabs.com/discount/ABROOKS?redirect=/products/skratch-labs-sample-pack?utm_source=ABrooks&utm_medium=ABrooks&utm_campaign=Podcast531 BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/ The show notes contain affiliate links, which cost you nothing and support the show creators. 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/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

May 23

In 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: Identity and running How she ventured into other sports, including cycling and skiing Mindset shifts from running to broader training How to embrace being a beginner in a new sport How to know if you should take a break from running Why it is beneficial to expand to sports and hobbies beyond running This episode is sponsored by: Tifosi Optics: Shatter-proof, anti-bounce, comfortable, and stylish sunglasses made for running. Get 20% off using this link! BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/ Let’s stay connected: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Connect with Mirna at https://themirnavator.com/ and https://www.instagram.com/themirnavator/ 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/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

May 16

Whether 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: The benefits of including a 10K in your race schedule Weekly volume and long runs when aiming for a 10K PR Our favorite 10K workouts when training for a PR How to progress your workouts when training for your fastest 10K When to use current 10K pace vs goal 10K pace in training What does 10K effort feel like? How to set your 10K goal pace Supplements and nutrition for a 10K race 10K racing strategies 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!

May 10

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: What variables impact achieving time goals in running Are marathon pace calculators accurate? How long does it take to achieve your time goals in running? How to set realistic goal pace How to pick a race when aiming for a running PR How to use tune-up races to set time goals Benchmark workouts to set your running time goals How to set a time goal for your first marathon or half marathon 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!

May 3

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: Understanding reasons why runners train fasted The research behind why fasted running may be holding you back Quick and easy-on-the-stomach pre-run snacks Is it okay to skip fuel for an easy run? Does eating before a run affect training adaptations? How to train your gut to tolerate pre-run eating If you enjoyed this episode, you may also like: Hybrid Training as Health Training wiht Dr. Alyssa Olenick (82) Is Sugar Bad for Runners? With Cortney Berling, RD, MPH (98) What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (76) Ketones, Sodium Bicarb, and Other Supplements for Runners (106) 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: PMID: 32702658 PMID: 28012184 PMID: 38201996 PMID: 33198277 PMID: 32021500 PMID: 40073985 PMID: 39842253 PMID: 39840806 PMID: 32926647 PMID: 33105701 PMID: 32079327 PMID: 32245088 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Apr 26

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: 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. Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for 20% off durable, budget-friendly, no-slip sunglasses! 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Apr 19

Fatigue 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: What is fatigue resistance? How do you measure durability? How much difference does fatigue resistance make in race times? How high-carb fueling improves fatigue resistance Training interventions to improve durability Can supershoes improve fatigue resistance? 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: Strength Training for Performance vs Aesthetics with Coach Montana (ep 109) How to PR in the Marathon (ep 104) The Applied Science of Long Run Fueling (ep 5) How to Pace a Marathon (ep 58) Is it Bad to Run in the Grey Zone (ep 48) References: PMID: 35511416 PMID: 39384626 PMID: 37606604

Apr 12

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. In this episode, you will learn: If you need long runs during 5K training How many miles per week should you run for 5K training? How to structure speed workouts in 5K training Strength training during 5K builds 5K race strategies for local and large races 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: PMID: 34021488 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!

Apr 5

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: How to pace a 5 hour marathon How many weeks should you train for a marathon? Should you train by distance or time on feet? Do you need to do a 20 miler in training? Should you do speed workouts for a 5 hour marathon? How to fuel a five hour marathon Mindset techniques for a 5 hour marathon And more! If you enjoyed this episode, you may also like: How Far Should You Run Before a Marathon (Ep 52) How to Run Faster By Using Cross-training (Ep 101) First Marathon Training Tips (Ep 17) Ketones, Sodium Bicarb, and Other Supplements for Runner (Ep 106) 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!

Mar 29

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: What to look for in a strength training plan Should you lift to failure? How to start and progress your strength training How do you know if you are lifting heavy enough? How much rest you need between sets Should you be sore after your lifts? How many times per week do you need to lift? What strength exercises should runners do? Do runners need upper body strength training? If you enjoyed this episode, you may also like: Can Plyometrics help you run faster (ep 107) Strength Training for Runners (ep 60) 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!

Mar 22

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: Calf cramps Blisters Chafing Black toenails Numb toes during a run Red and itchy legs while running Side stitches Sunburns Resources: https://runtothefinish.com/how-to-lace-running-shoes/ https://lauranorrisrunning.com/running-cramps/ https://lauranorrisrunning.com/how-to-breathe-while-running/ https://runtothefinish.com/altra-vs-topo 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: PMID: 34185846 PMID: 31696455 PMID: 25178498 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Mar 15

If 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: What are plyometric exercises? How runners can benefit from plyometrics How to incorporate plyometrics into your routine Who should NOT do plyometrics Sample plyometric exercises Common plyometric mistakes to avoid References: PMID: 38165636 PMID: 33956587 PMID: 32163923 Haff & Triplett, Essentials of Strength and Conditioning. Human Kinetics 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!

Mar 8

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: Branched chain amino acids (BCAAs) Ketone monoester supplementation Sodium bicarbonate (“bicarb”) supplements Black currant supplements Creatine for runners 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: PMID: 28638350 PMID: 20386134 PMID: 38625669 PMID: 16365087 PMID: 37185454 PMID: 31730565 PMID: 32269653 PMID: 31699159 PMID: 31039280 PMID: 37565450 PMID: 38612966 PMID: 39068627 PMID: 34756350 PMID: 34503527 PMID: 33487131 PMID: 34470913 PMID: 29619595 PMID: 32460873 PMID: 37096381 Jeukendrup & Gleeson. (2016) Sport Nutrition, 3rd edition. Human Kinetics. https://examine.com/research-feed/study/dxqRN1/?srsltid=AfmBOooIOe4LpwUVPkqXLZSANqWymBfJWWTWZ2GG9owMPcFNMr_QLpRe 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Mar 1

We 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: https://tinamuir.com/ 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!

Feb 20

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: Mindset in training for a marathon PR How to adjust if you are sick on race day How many weeks do you need to train for a marathon PR? How to build a racing schedule for a marathon PR goal What to change in your training to run your fastest marathon How much intensity should you do in marathon training? 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: PMID: 39616560 PMID: 39616560 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Feb 15

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: Is running selfish? How do you add in speedwork as a beginner? How do you prevent overstriding and increase your cadence? How does wind impact your running paces? Does creatine supplementation help runners? Should you run with ankle weights? Are compression socks useful? References and Resources: PMID: 38809851 PMID: 38665681 Wind Calculator: https://apps.runningwritings.com/wind-calculator/ More on creatine research: https://lauranorrisrunning.com/creatine-for-runners/ Compression sock guide: https://runtothefinish.com/best-compression-socks-for-running/ Compression sock research: https://lauranorrisrunning.com/compression-socks-for-runners/ Use the code treadlightly for 15% off your first order at previnex.com for the Previnex creatine/muscle health supplement. 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Feb 8

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: The difference between mobility and flexibility Why does mobility matter for runners? The relationship between mobility, flexibility, and running economy Does greater mobility reduce your injury risk? Does foam rolling improve mobility? How to do mobility exercises for runners Does yoga count as mobility 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: Haff & Triplett, Essentials of Strength Training and Conditioning. Human Kinetics. Dicharry, Jay. Running Rewired. 2nd edition. PMID: 38446400 PMID: 19050648

Feb 1

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 runners Mary 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 mary@liftrunperform.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!

Jan 25

You’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: Defining the 80/20 principle The Hansons Marathon Method MAF Method/Low Heart Rate Training The Run Less, Run Faster Method Jack Daniels Formula/VDOT Canova/Percentage-Based Methods 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!

Jan 18

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: Does heel striking cause injury? Should you change your running form? Do max-cushioned shoes increase injury risk? Did you get injured because you didn’t stretch enough? Can running on concrete cause injury? Will zero drop running shoes reduce injury risk? Can you skip eating before runs? Is strength training protective against injury? What can you do to mitigate injury risk? 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: PMID: 38053265 PMID: 29791183 PMID: 34386286 PMID: 26304644 PMID: 22927504 https://journals.lww.com/nsca-scj/Abstract/2020/02000/Influence_of_Gait_Retraining_on_Running_Economy__A.3.aspx https://onlinelibrary.wiley.com/doi/10.1002/jbmr.4658?af=R https://www.doctorsofrunning.com/2024/01/monday-shakeout-can-running-shoes.html Ryan Norris, Mechanical Engineering PE (on explanation of concrete vs asphalt) 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Jan 11

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: Defining the different types of sugar What’s the difference between using candy and gels on runs? Whole foods vs engineered sports nutrition products Does sugar have the same impact on your blood sugar while running as it does at rest? Do runners need to worry about the health risks of taking sugar in gels? When and how should you fuel your runs? Is it beneficial to combine different types of sugars on your runs? What should runners do about their sugar cravings? Can you train your body to not need sugar during a run? 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!

Jan 4

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: What defines a running streak? Why are running streaks so popular? What are the drawbacks of run streaks? When should you stop a running streak? How to safely do a run streak Alternative activity streaks What to do if you feel like you need to run every day If you enjoyed this episode, you may also like: 24: The Science of Overtraining 82: Hybrid Training as Health Training with Dr Alyssa Olenick 83: What Happens to Your Body after a Marathon 90: How to Prevent Bone Stress Fractures with Dr. Nathan Carlson 96: Why You Should Warm-Up Before Runs and How to Do It 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!

Dec 14, 2024

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: Why should you warm up before running? How long should a warm-up be? Should you stretch before a run? Examples of pre-run dynamic stretches How to warm up before speedwork How to warm up before a race 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!

Dec 7, 2024

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: What are shin splints? Can you run through shin splints What causes shin splints? How do you treat shin splints? Can your running shoes give you shin splints? Should you use ice, compression socks, or KT tape? 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!

Nov 30, 2024

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!

Nov 23, 2024

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

Nov 16, 2024

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: Eichner, E.R. "Genetic and Other Determinants of Sweat Sodium." Current Sports Medicine Reports 7.4 Supp 1(2008): 236-S40. PMID: 28332116 Jeukendrup & Gleeson. (2016) Sport Nutrition. Human Kinetics. Wilson (2020). The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. VeloPress. PMID 26920240 PMID: 38198662

Nov 9, 2024

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! How do you know if you will benefit from a running coach? What’s the scope of a running coach? Can you work with a running coach even if you aren’t doing a race? How do you find the right running coach for you? Does a coach’s own race times matter? Questions to ask a potential running coach How do you 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!

Nov 2, 2024

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: What is a bone stress injury? Understanding stress reactions, stress fractures, and full fractures Signs and symptoms of a bone stress injury Risk factors for stress fractures Does bone location impact your recovery rate? How can runners improve their bone mineral density? Are some bones more prone to injury? Do certain foods help prevent stress fractures? Does your body weight increase your risk of bone stress injury? Connect with Nathan at @runningmatekc on Instagram and find both free and purchasable resources at https://runningmatekc.com/ References: PMID: 36376061 PMID: 36720584 If you enjoyed this episode, you may also like: 78: Tendinopathy and Tendon Health with Dr. Alex Nelson 76: What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability 63: How to Start Running Again After Injury 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Oct 26, 2024

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: The anatomy of the IT band Should you foam roll your IT band? What causes IT band syndrome? What exercises can address IT band pain? Will stretching help the IT band? Will cortisone shots help IT band pain? Can a running gait analysis help treat IT band pain? References: PMID: 35007886 PMID: 26573859 PMID: 19574661 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Oct 19, 2024

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. The physiological demands of multi-stage races The importance of hydration and fueling during relay races Developing a pacing and recovery strategy for relay races How to include a Ragnar race in a larger training block Different training strategies for a Ragnar race How to train for the RunDisney race weekends Strategies to enjoy Disneyworld/Disneyland and your RunDisney 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!

Oct 12, 2024

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: Shifting your mindset around treadmill running Is it harder to run on a treadmill? Can you train for a marathon on a treadmill Do you need to use a 1 percent incline on the treadmill? Is your watch or your treadmill accurate for measuring pace/distance? What are good treadmill shoes? References: PMID: 27170525 PMID: 29641564 PMID: 22357398 PMID: 22357398 PMID: 35176971 https://runningwritings.com/2023/01/treadmill-workouts-guide.html https://daily.jstor.org/treadmills-were-meant-to-be-atonement-machines/ 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Oct 5, 2024

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: What is your pelvic floor and why does it matter for running? Does running strengthen or weaken the pelvic floor? What are symptoms of a dysfunctional pelvic floor? Are kegel exercises appropriate for all runners? What to expect when you visit a pelvic floor PT Do yoga or Pilates help your pelvic floor? How to strengthen your pelvic floor for running after childbirth? How to manage if you pee yourself while running 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!

Sep 28, 2024

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/

Sep 21, 2024

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/

Sep 14, 2024

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: What running a marathon does to your musculoskeletal system Lung and diaphragm fatigue after a marathon Why you may feel emotional or confused after a marathon Why you may feel nauseous or have poor appetite after a marathon A deep dive into changes of biomarkers of systemic inflammation and muscle damage after a marathon Why you can’t rely on muscle soreness as a sign you are ready to start running again Are you more likely to get an upper respiratory illness after a marathon? How many days should you take off of running after a marathon? 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: PMID: 34541607 PMID: 23705863 PMID: 39094181 PMID: 3169192 PMID: 31045685

Sep 7, 2024

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: Dr. Olenick’s research on female athletes Why runners need to consider both health and performance in training Defining hybrid training Why loading the spine is so important for runners Do female runners respond differently to zone 2 training? How much high-intensity interval work do female runners need? Why under-eating impacts your hormones more than your training Myth-busting in regards to cortisol and training How carbs can reduce your cortisol levels You can find Dr. Alyssa Olenick at: https://doclyssfitness.com/ https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ https://www.instagram.com/doclyssfitness/

Aug 31, 2024

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: A very quick and simple overview of genetics and epigentics The impact of genetics on trainability Is elite athleticism inherited? Do genetics, training, or both influence VO2max? Genetics, muscle fiber typology, and performance How much do your genetics impact your injury risk? Do your genetics impact your body size? How genetics change your caffeine response Why we don’t recommend genetic testing for runners The future of genetic doping 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

Aug 24, 2024

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: Do you need a Garmin or other running watch? Do you need a chest strap heart rate monitor? Are foot pods worth the cost? Are sweat trackers useful or overrated? Are Whoop or Oura rings useful? Should you purchase compression boots? Are massage guns worth the cost? Do you need carbon-plated running shoes? Are EMS suits worth the investment? The one piece of gear we think most runners should have Our headphone recommendations for running Why sunglasses are a must-have piece of running gear 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!

Aug 17, 2024

How 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: When do you want to use pace on your runs? Understanding the different pace calculators How often should you test and reset your training paces? How do you use Rate of Perceived Exertion (RPE)? How to use the Talk Test for running Who benefits from using heart rate monitoring? How to use multiple methods to calibrate your training intensities Do power meters offer an option for measuring intensity? If you enjoyed this episode, you may also like: 73: How to Use Heart Rate Zones for Running 66: How to Improve Your Mile Time 61: VO2max Workouts, Threshold Runs, and More Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you!

Aug 10, 2024

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: Defining tendinopathy vs tendonitis vs tendinosis Why rest alone doesn’t resolve tendinopathy Warning signs and risk factors for tendinopathy Why you need strength training to rehab tendinopathy Plyometrics vs isometrics for tendon health and rehab Return to run timelines for tendinopathy The risks and rewards of a cortisone shot How to use pain to guide your tendon rehab process Do collagen supplements support tendon healing? How protein supports tendon health Tips for managing high hamstring tendinopathy What happens if you train through untreated tendinopathy? Do carbon plated running shoes hurt or harm tendons?

Aug 3, 2024

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. Why and how to do a post-race assessment Navigating post-race emotions What can you do in the 24 hours after a tough race? Should you do a redemption race? How long should you wait to race again? What NOT to do after a race that doesn’t go as planned 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/

Jul 27, 2024

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: The definition of LEA and REDs Unintentional vs intentional LEA Symptoms and impacts of LEA How much and what should you eat before runs How soon should you eat after a run? What to eat after a run 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

Jul 20, 2024

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: Should you take electrolytes daily during the summer? Should your easy pace always be improving? Is red light therapy beneficial for recovery? Should you take ice baths? Do run less, run faster marathon plans work? References: PMID: 21088862 PMID: 28748217 https://examine.com/other/red-light-therapy/faq/is-red-light-therapy-beneficial-for-exercise-performance-and-recovery/ 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/

Jul 13, 2024

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: Process goals vs outcome goals How much can you improve in a training cycle? How to set realistic running goals How to use race equivalency calculators Mental vs physical limitations How to reset after missing your goals How social media impacts goal setting 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

Jul 6, 2024

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: Who should use heart rate zone training? Are Garmin’s heart rate zones accurate? How to calculate your individual heart rate zones Understanding the five-zone model Should you use your watch or a chest strap to measure HR on runs? Should certain runners NOT use heart rate zones? What is cardiac drift? Should you use heart rate monitoring for your hard workouts? What is so bad about zone 3? How do you run with low heart rate on hills? How much do heart rate zones matter for low-volume runners? 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/ Further resources: Lactate threshold HR test: https://lauranorrisrunning.com/lactate-threshold-test/ https://www.runtothefinish.com/best-heart-rate-monitor/ Polar Verity Sense Armband: https://amzn.to/3ztNsLJ (affiliate link) Amanda’s low heart rate training plans: https://www.runtothefinish.com/low-heart-rate-training-plans References: PMID: 29599724 PMID: 16095403 PMID: 33042384 PMID: 30539120 PMID: 32343255

Jun 29, 2024

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: Do you need to race shorter distances before you do a half marathon? How long should you spend training for your first half marathon? How to pick a half marathon plan for your first race How far should you run before your first half marathon? How many days per week should you run? Nutrition and hydration for your first half marathon How to reduce your injury risk Should you have a goal finish time for your first half marathon? 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/

Jun 22, 2024

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

Jun 15, 2024

Easy 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. How to use your warm-up to sneak in plyometrics and mobility work Do you need high-volume running to improve? How to fit in strength training if you are time-limited How do you fit in different running workouts into your training? How to use untraditional training cycles (10-day cycle, etc) How to train around long workday shifts How to train if you work a sedentary desk job Speed workouts for time-limited athletes 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 https://www.runtothefinish.com/how-to-find-5-extra-hours-a-week-for-running-pre-hab-or-anything-really/ 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!

Jun 8, 2024

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: How to adjust for illness on race day What do you do if you get injured before race day Race day adjustments for weather What to do if goal pace feels too hard on race day How do you deal with GI upset during a race How to adjust if you get your period on race day 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]

Jun 1, 2024

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

May 25, 2024

The big marathons including Boston and New York are ubiquitous on social media - but do they live up to the hype? We take a different format in our episode today and provide you with a nuanced hot take (as paradoxical as that sounds) on the most popular marathons. First, we answer a listener’s question about taking Tylenol or Advil before a race. Then, we dive into a hot take: are the World Marathon Majors, including the Boston Marathon, overhyped on social media? Discussion points include: How Boston may have oversaturated running news over the past year Why Boston should keep spots for charity runners Should Boston change their entry process/qualifying standards? Is it too easy for women to qualify for Boston? Why are the World Marathon Majors (New York, Chicago, etc) so special? Why you should embrace your own running journey no matter which races you run References: PMID: 37075050

May 18, 2024

The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is an entirely different challenge. In this episode, we discuss how to improve your mile time - whether you are aiming for a 5 minute mile or 12 minute mile. Discussion points include: What are the benefits in racing a mile? The physiology of racing a mile How to train for a mile race Speed workouts to improve your mile time Supplemental workouts including plyometric workouts How often can you race a mile? Do you taper for a mile race? How to pace a mile race Nutrition considerations for racing a mile References: PMID: 34021488 PMID: 30299184

May 11, 2024

A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we wade through the myth and evidence in this episode. How does blood donation impact your running? Does running make you look older? Do zero drop shoes protect you from running injury? Should you stop running when you reach menopause? Is running marathons bad for your health? Does sweating in the cold make you sick? If you enjoyed this episode, you may also like: Episode 25: Running during Perimenopause and Menopause Further resources: https://lauranorrisrunning.com/donating-blood-affects-running/ https://lauranorrisrunning.com/sunscreen-for-runners/ https://www.runtothefinish.com/zero-drop-shoe-review/ https://lauranorrisrunning.com/heel-strike-running/ https://www.runtothefinish.com/best-cushioned-running-shoes/ References: PMID: 22953596 PMID: 31685526 PMID: 31045685

May 4, 2024

Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However, we’ve noticed that a lot of the online advice that focuses mostly on how to start running if you have a larger body - but what about if you are a seasoned runner who is taller, more muscular, or heavier? Discussion points include: What are the Athena and Clydesdale categories? Do you need to lose weight to start running? Understanding “metabolically healthy” How does running in a larger body increase your injury risk? Do larger runners need more fuel during long runs/races? Sweat rates for taller and heavier runners Running gait variations for taller runners Inclusive sizing gear/clothing brands Tips for new runners Sweat test instructions: https://www.featherstonenutrition.com/hydration/ References: PMID: 27852613 PMID: 38350462 https://www.health.harvard.edu/blog/overweight-and-healthy-the-concept-of-metabolically-healthy-obesity-201309246697

Apr 27, 2024

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

Apr 20, 2024

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

Apr 13, 2024

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

Apr 6, 2024

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

Mar 30, 2024

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

Mar 23, 2024

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

Mar 16, 2024

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

Mar 9, 2024

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

Mar 2, 2024

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

Feb 24, 2024

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

Feb 17, 2024

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)

Feb 10, 2024

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

Feb 3, 2024

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

Jan 27, 2024

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

Jan 20, 2024

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

Jan 13, 2024

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/

Jan 6, 2024

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/

Dec 26, 2023

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

Dec 26, 2023

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!

Dec 9, 2023

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

Dec 2, 2023

This episode might seem like one big hot take, but we are coming at this topic based on real-life coaching experience and an understanding of the physiology of marathon training. As hard as it may be for some to hear, there are times when you should NOT train for a marathon. Our recommendations are not absolutist; individual situations may vary. However, our intention is to encourage reflection for when to run a marathon - and when not to. First, answer a listener's question on running fuel options for runners with IBS/IBD/sensitive stomachs. (We reference episode 5 on long run fueling.) Discussion points include: The impact of stress on marathon training How long should you be running before you do a marathon How far should you be able to run before a marathon? Should you train for a marathon while trying to lose weight? Eating disorders, injury, and health issues and their impact on marathon training How many marathons should you run per year? Why you should not train for a marathon if you have signs of overtraining How long should you wait to run a marathon after having a baby? Use code TREADLIGHTY for $50 off a membership on the Run to the Finish Virtual Run Club! You can connect with us on Instagram (@treadlightlyrunning) or via email podtreadlightly@gmail.com - thank you all for listening!

Nov 25, 2023

This whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Amanda and Laura both have years of experience of running in the cold (from living in Northwest Indiana and Colorado). We take a look at what the research says about cold weather endurance training and share tips and tricks we’ve learned over the years. Discussion points include: Motivation during the winter months The value of pre-run warm-ups for running in cold weather How to dress for running in cold weather Breathing issues from running in the cold Hydration and fueling on runs in cold weather Do you run slower in cold weather? Tips for running on snow and ice How cold is too cold to run? Tips for racing in cold weather Further resources: https://www.runtothefinish.com/what-to-wear-winter-running/ https://lauranorrisrunning.com/your-guide-to-running-in-cold-weather/ https://lauranorrisrunning.com/how-cold-is-too-cold-to-run/ https://lauranorrisrunning.com/racing-cold-weather/ https://www.runtothefinish.com/best-winter-running-shoes/ https://www.runtothefinish.com/running-on-ice-tips/ https://www.runtothefinish.com/cold-weather-running-gear References: PMID: 34652333 PMID: 34574624 PMID: 26756639 PMID: 34574624 PMID: 17473775 PMID: 34752434

Nov 18, 2023

5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for you, the distance can be challenging in terms of speed. If you want to improve your 5K time - whether that's a sub-40 min 5K, sub-30, or sub-20 - this is the episode for you! We also answered a listener question on run-walk intervals. Discussion points include: Weekly mileage when training for a 5K How to set a 5K goal pace 5K pace specific workouts Do you taper for a 5K? How to fuel for a 5K race Warming up before a 5K race How to pace a 5K race How to recover after a 5K race Further reading: https://lauranorrisrunning.com/how-to-improve-your-5k-time/ https://lauranorrisrunning.com/5k-pace-chart/ https://lauranorrisrunning.com/transition-from-the-marathon-to-5k/ https://lauranorrisrunning.com/taper-for-a-5k-or-10k-race/ https://www.runtothefinish.com/walking-a-5k/ https://www.runtothefinish.com/first-5k-tips/ https://www.runtothefinish.com/couch-to-5k/ https://www.runtothefinish.com/run-a-5k-in-30-minutes/

Nov 11, 2023

After a listener question about training logs, we dive into a controversial topic: diet trends. We are not registered dietitians, so please always defer to a sports RD for individual advice. Here, we take a hard look at what the evidence says on glycogen depletion training, fasting for runners, and low-carb diets. Discussion points include: Glycogen depletion runs Intermittent fasting and fasted running Keto/high-fat-low-carb How restrictive diets can affect athletic performance Why carbs help your running How many carbs runners should eat Additional Resources: Everything Fat Loss by Ben Carpenter ( https://amzn.to/49kNUt8 ) Athlete’s Plate Visual Guide: https://swell.uccs.edu/theathletesplate https://lauranorrisrunning.com/low-carb-training-and-running/ https://lauranorrisrunning.com/should-you-do-fasted-runs/ References: 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

Nov 4, 2023

Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatization and running at high altitudes in this episode. We also provide some helpful tips to make your next runs at high altitude feel better! We also answer a listener question about easy pace for 5+ hour marathoners. Discussion points include What actually counts as high-altitude running? Why is running at high altitude so hard? Should you use an elevation training mask to prepare for high-altitude running? How to deal with dehydration, sleep issues, appetite suppression, and GI upset at high altitude How to modify runs and workouts for high-altitude How long does altitude acclimatization take? References: Cheung, S. & Ainsile, P. (2022). Advanced Environmental Exercise Physiology . Human Kinetics, 2nd ed. Ehrman, J., Kerrigan, D., & Keteyian, S. (2018) Advanced Exercise Physiology.: Essential Concepts and Applications. Human Kinetics. PMID: 9216951 PMID: 31691928 PMID: 29431471

Oct 28, 2023

In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you need to know if you want to race a 10K, including: How long should you train for a 10K? How to set a 10K goal pace Should you taper for a 10K race? Our favorite 10K workouts Mindset for racing a 10K How to pace a 10K race How to warm up before a 10K race How to fuel for a 10K Further resources: Daniels VDOT Calculator: https://vdoto2.com/calculator/ Tinman Calculator: https://runfastcoach.com/calc2/index.php https://lauranorrisrunning.com/run-your-fastest-10k/ https://lauranorrisrunning.com/10k-training-plan-for-intermediate-to-advanced-runners/ https://lauranorrisrunning.com/how-to-pace-10k-race-5k-race/ https://www.runtothefinish.com/10k-pace-chart/ https://www.runtothefinish.com/tips-for-running-a-10k/ References: https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171681/

Oct 21, 2023

Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We talk about tips for train running to help you get out on the trails and enjoy the experience. These trail running tips and techniques are based both on our coaching experiences and own experiences as two road runners who also run on trails. Running by time versus distance on the trails Is it okay to walk when running on the trails? Running form for trail running How to navigate running trails Animal encounters during trail running Nutrition and hydration for trail runs Gear for trail running How to incorporate trail running into your training Exercises for trail running How to pick trail running shoes Further resources: https://www.trailrunproject.com/ https://www.runtothefinish.com/how-to-prepare-for-your-first-trail/ https://www.runtothefinish.com/how-to-find-running-trails/ https://www.runtothefinish.com/trail-vs-road-running/ https://lauranorrisrunning.com/how-to-pick-the-best-trail-running-shoes-for-you/ https://lauranorrisrunning.com/trail-running-tips-road-runners/ https://lauranorrisrunning.com/how-to-successfully-venture-into-trail-racing-as-a-road-runner/ https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/

Oct 14, 2023

Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper running form for your feet? We answer those questions - and more - in our discussion on running gait. Discussion points include: Is there an ideal running cadence? Should you change your running cadence? What is vertical oscillation? Is there an ideal footstrike pattern? Is a rearfoot strike (heel strike) bad for you? Do you need a running gait analysis? What are overpronation and supination? Our top tips for improving your running gait We also answer a listener’s question on how to start trying running gels! The study in the European Journal of Sport Science is cited below in the reference list. Further reading: https://www.runtothefinish.com/stride-analysis-your-stride-is-a-running-fingerprint/ https://lauranorrisrunning.com/improving-running-cadence/ https://www.runtothefinish.com/running-cadence/ https://www.instagram.com/p/COKvTFzMc_5/ References: PMID: 37115611 PMID: 25729311 PMID: 27501719 PMID: 30543498 PMID: 34757569

Oct 7, 2023

We tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are those barriers? How do we initiate more conversations around women's issues in running? Discussion points: The importance of watching female sports Domestic labor statistics and what they mean for sport participation The recent history of women’s participation in running How to encourage young girls to participate in sport and running How to encourage adult women to participate in sport and running References: https://news.gallup.com/poll/283979/women-handle-main-household-tasks.aspx https://www.researchgate.net/publication/364141158_Exploring_Women%27s_Marathon_Participation_in_the_United_States_1980-2019 Christine Yu (2023). Up to Speed. ( purchase here )

Sep 30, 2023

We devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury or race, when you return to the mileage you previously did? Is the 10% rule a helpful guideline? The Jack Daniels equilibrium method Does the approach for increasing mileage differ depending on your pace? How to use cutback weeks when increasing running mileage Should you do speed workouts when increasing training volume? Do you need to eat more when increasing your running mileage? How to increase mileage after injury, time off, or an off-season Should your long run be a certain percentage of your weekly volume Should you run twice per day to increase your mileage? Should you split your long runs? How to prevent boredom when increasing running mileage You may also enjoy: Episode 5: The Applied Science of Long Run Fueling Episode 27: How Many Miles Should You Run Per Week? Episode 21: How to Start Running Again Additional resources: https://www.runtothefinish.com/winter-maintenance-plan-for-runners/ https://www.runtothefinish.com/increase-running-mileage/ https://lauranorrisrunning.com/how-to-run-longer/ https://lauranorrisrunning.com/how-to-safely-increase-your-weekly-running-mileage/ https://lauranorrisrunning.com/how-to-consistently-maintain-running-higher-mileage/ https://lauranorrisrunning.com/how-to-effectively-use-cutback-weeks-in-your-training/ https://www.runtothefinish.com/recovery-week-running/ https://lauranorrisrunning.com/should-i-run-twice-per-day/

Sep 23, 2023

Do you want to get your family, including spouse and kids, involved in running? In this episode, we share both evidence-based and practical tips for how to run with kids and family. Discussion points include: What distances are appropriate for young kids? How to safely introduce your kids to running How to get your family involved in running Doing Turkey trots and other fun runs with your family We also answer a listener's question on upper body soreness during long runs and races. Resources: https://www.runtothefinish.com/walking-a-5k/ https://www.runtothefinish.com/couch-to-5k/ This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/ References: Housh et al. (2016). Applied Exercise & Sport Physiology, 4th ed. https://www.womensrunning.com/training/beginner/guide-starting-kids-running-safely/ PMID: 24427397

Sep 16, 2023

Has your running watch ever told you that your VO2max improved? Or that your training was unproductive? Running watches give us more information now than ever - but what does that data actually mean? We dive into some of the most popular running watch stats, such as VO2max, heart rate data, and recovery time, so that you know what data you need - and what to ignore. Discussion points include: Can your running watch actually measure your VO2max? Understanding the heart rate zones on your running watch Training status, including the notorious Garmin “unproductive” status Can your watch tell you how long you need to recover? Are race predictors on running watches accurate? Is running power a useful metric? How much data do you really need to pay attention to? For the lactate threshold heart rate test: https://lauranorrisrunning.com/lactate-threshold-test/ Amanda has an extensive guide to GPS watches, including reviews, on her website: https://www.runtothefinish.com/running-gear/gps-watch/ We also answer a listener's question about how to adjust your running when your job involves a lot of time on your feet.

Sep 9, 2023

Muscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How to you manage muscle soreness so you can keep training? We answer those questions and more in this episode! Topics include: What is delayed onset muscle soreness (DOMS)? Why being sore all the time is a problem What causes DOMS? Is inflammation bad? Post-run recovery nutrition to reduce muscle soreness Why underfueling on your long runs can increase muscle soreness Supplements that may reduce muscle soreness Should you use ice baths to reduce muscle soreness? Should you take NSAIDs for muscle soreness? Do you need recovery boots, cryotherapy, or other trendy recovery tech? Further reading: https://lauranorrisrunning.com/should-you-run-if-your-legs-are-sore/ https://www.runtothefinish.com/sore-muscles/ https://www.runtothefinish.com/run-with-sore-legs/ https://lauranorrisrunning.com/best-protein-powders-for-runners/ https://lauranorrisrunning.com/fueling-on-your-runs/ https://www.runtothefinish.com/running-recovery-tools/ https://lauranorrisrunning.com/massage-gun-worth-it/ We also answered a listener question on VO2max testing. Laura mentioned a threshold field test - here’s how to do that: https://lauranorrisrunning.com/lactate-threshold-test/ If you enjoyed this episode, you may also enjoy: Episode 5: The Applied Science of Long Run Nutrition Episode 7: Supplements for Runners Episode 11: Is Foam Rolling Worth the Time? This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/ References: PMID: 33440334 PMID: 29345167 PMID: 33266318 PMID: 29534444 PMID: 27322029 Antonio, J., Kalman, D., Stout, J., Greenwood, M., Willoughby, D., and Haff, G. (2008). Essentials of sport nutrition and supplements. Humana Press. Housh, T. J., Housh, D. J., and DeVries, H. A. (2016). Applied exercise and sport physiology with labs (4th ed.). Holcomb Hathaway.

Sep 2, 2023

This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/ Discussion points include: What exactly does a marathon taper look like? The science behind why you do a marathon taper How a taper helps you hold marathon pace on race day A two-week vs three-week taper Tapering for a goal race vs a “for fun” marathon Navigating the “taper crazies” Understanding aches vs injury during the taper What NOT to do during the marathon taper Should you do a shakeout run before a marathon? Strength training during the marathon taper References: PMID: 37163550 PMID: 17762369 PMID: 34651125 PMID: 33374897 If you enjoyed this episode, you may also like: Episode 6: Marathon Pacing Episode 17: First Marathon Tips Episode 20: What to Eat Before a Race

Aug 26, 2023

You sent in your running questions, and we have your answers! We spent this episode answering listener questions, including: What are our tips for training for a marathon in summer weather? How do you improve running cadence - and why would you do this? Running tips for heavier and slower runners How do you get into a racing mindset? What adaptations are targeted when doing tempo vs intervals vs other speed work? How do you adjust a training plan for injury or illness? What stats on your watch are actually helpful? How do you protect your skin from the sun when running? From our sunscreen answer: Supergoop Play Sunscreen: https://amzn.to/3sdBQc3 Coola Sunscreen: https://amzn.to/45EG233 Want to pick our brains? We want to answer your questions! Please send any questions you want answered to @lauranorrisrunning, @runtothefinish, or @treadlightlyrunning on Instagram, or email podtreadlightly@gmail.com

Aug 19, 2023

Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear we currently use (and enjoy) in summer 2023: running watches, running shoes, splurge items, sport nutrition, hydration vests, and more! Some of the gear recommended in the podcast: Salomon Active Skin hydration vest Nathan Pinnacle Hydration vest Coros Apex Pro 2 Garmin Forerunner 265 Garmin Enduro Polar Vantage v2 Polar H9 Heart Rate Strap Saucony Triumph Hoka Challenger New Balance Fuel Cell Rebel Saucony Endorphin Shift Ruffwear Roamer Leash Sore & Tired Canyon Grizl 6 Our reviews: https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/ https://www.runtothefinish.com/ultimate-guide-to-running-hydration/ https://www.runtothefinish.com/garmin-enduro-review/ https://www.runtothefinish.com/marathon-running-shoes

Aug 12, 2023

We answer one of the most common questions we receive as running coaches: how many miles (or kilometers) should you run per week? Discussion points include: Why your weekly training volume is fluid, not static The rationale for high-volume training Why you need to consider strength training, cross-training, nutrition, and lifestyle into determining your weekly training volume Individual response and why some athletes may not need high mileage Why training time matters more than miles or kilometers Training volume is dependent on the frequency of running How to use past performances to guide your training Finding the balance of volume and intensity What to do if you are struggling to increase low mileage We also answer a listener's question about how to carry your gels on race day. Amanda’s mileage chart: https://www.instagram.com/p/CfBpdskAcuT/ References PMID: 27570626 PMID: 31045681 PMID: 35418513 PMID: 34021488

Aug 5, 2023

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

Jul 29, 2023

We tackle a topic that not a lot of people like to talk about, but affects many runners - how perimenopause and menopause affect your running. Both Amanda and Laura have experience working with runners experiencing mid-life hormonal shifts. Hopefully, we can help those who are struggling with their running during perimenopause, so that they can keep running after menopause. This episode is part one of two. In this episode, we discuss: Understanding the definitions of perimenopause and menopause The physiology of perimenopause and menopause How strength training can be protective against performance declines in perimenopause and menopause Tips for managing fatigue and stress during perimenopause Tips for improving sleep quality and dealing with night sweats This episode is part one of two - so be sure to tune into the next one for training recommendations! We mention Amanda’s Run Club in this episode. Use the code treadlightly to save $50 on a one-year subscription - ⁠https://www.runtothefinish.com/online-running-group/⁠ Further resources: Next Level by Dr. Stacy Sims and Selene Yeager: https://amzn.to/3q8627P References: PMID: 22038497 PMID: 29699592 ⁠https://blog.femalefoundersfund.com/suffering-in-silence-the-biases-and-data-gaps-of-menopause-e5f131b4b581⁠ ⁠https://hellobonafide.com/pages/state-of-menopause⁠ ⁠https://www.census.gov/data/tables/2017/demo/popproj/2017-summary-tables.html⁠

Jul 22, 2023

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

Jul 15, 2023

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

Jul 8, 2023

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

Jul 1, 2023

Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with life. The question then becomes: how do you start running again? Is it a different protocol if you are returning from injury compared to coming back from a short couple weeks off? We guide you through how to start running again after various scenarios in this episode. Whether you are starting to run again or consistently running, we invite you to join the Run to the Finish Virtual Run Club! This club includes a wealth of resources, access to coaches, and training plans designed by both Laura and Amanda. Use the code treadlightly to save $50 on a one-year subscription - https://www.runtothefinish.com/online-running-group/ Discussion points include: How quickly is fitness lost? The physiology of detraining How to start running again after taking time off after a race How to start running again after an injury When to use a run-walk program Running after having Covid-19 (or post-viral syndrome) How to start running again after several months off How cross-training can help rebuild running fitness Further resources: https://www.runtothefinish.com/get-back-to-running/ https://www.runtothefinish.com/the-run-walk-method/ https://lauranorrisrunning.com/how-quickly-is-running-fitness-lost/ https://lauranorrisrunning.com/running-after-having-covid-19/ https://lauranorrisrunning.com/returning-to-running-after-laparoscopic-surgery/ https://lauranorrisrunning.com/returning-to-running-after-injury/ https://lauranorrisrunning.com/how-to-start-running-again-after-time-off/ References: PMID: 29212672 https://www.researchgate.net/publication/295519839_The_impact_of_detraining_on_physiological_and_neuromuscular_parameters_of_high-level_endurance_runners https://www.uptodate.com/contents/covid-19-return-to-sport-or-strenuous-activity-following-infection

Jun 24, 2023

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.

Jun 17, 2023

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

Jun 10, 2023

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/

Jun 3, 2023

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/

May 27, 2023

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

May 20, 2023

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

May 13, 2023

Episode 14 continues the conversation on how to become a running coach. If you haven't already, listen to episode 12 for a discussion on certification and education. This episode focuses on the business side of run coaching - how do you actually get and keep clients? Laura and Amanda draw from their collective 18+ years of coaching experience to share their best tips. Topics discussed include: Marketing tips for running coaches, including the power of testimonials Why you should start charging coaching clients from the start Different formats of coaching: in-person vs. virtual, individual vs. group Being a coach on your own vs. joining a larger coaching team The onboarding process: Waivers, collecting payments, client intake forms, initial consult calls What our days actually look like How to find coaching clients Measuring client success

May 6, 2023

Are you curious about how to become a running coach? In this episode of the Tread Lightly podcast, we have a candid conversation about how we became running coaches. We took different paths to get there (the field of Laura's first master's degree may surprise you!) - and your path may look different! This episode also covers running coach certifications and education resources. The episode content includes: Educational backgrounds of Laura and Amanda How we pivoted from journalism and corporate work (Amanda) and humanities and academia (Laura) to full-time run coaching What Laura’s master's degree in exercise science included Which running coach certifications we recommend (RRCA, UESCA, USATF) Continuing education as a running coach, including recommended books Amanda's Book: https://amzn.to/2MDXNda Let Your Mind Run: A Memoir of Thinking My Way to Victory by Deena Kastor Brain Training for Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health and Results by Matt Fitzgerald Big Book of Endurance Training by Phil Maffetone { read review } 80/20 by Matt Fitzgerald (finally understanding easy runs) Fast 5K: 25 Crucial Keys and 4 Training Plans by Pete Magill (great for all levels) Train Like a Pro by Matt Fitzgerald & Ben Rosario Run Faster from the 5K to Marathon by Brad Hudson & Matt Fitzgerald Scientific Training for Endurance Athletes by Dr. Philip Skiba Science of Running by Steve Magness The Happy Runner by Dr. Megan Roche & David Roche Roar by Dr. Stacy Sims Running Rewired by Jay Dicharry

Apr 29, 2023

Electrolytes are a popular topic when the weather starts warming up! In this episode, we discuss everything you need to know about electrolytes for runners. Electrolytes include sodium, potassium, magnesium, chloride, and calcium. Many of your sports drinks and gels contain these - but what do they actually do? Will electrolytes help you reach your running goals, or are they overhyped? Discussion points include: - What are electrolytes? - What do electrolytes actually do for runners? - Do electrolytes prevent muscle cramps? - How do you know if you are a salty sweater - How much sodium you need in your sports drink - The concerns around hyponatremia - If coconut water is a viable alternative - Our hot takes on popular sports drinks Plus, we answer a listener question on compression gear. References: https://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=02000&article=00022&type=Fulltext https://onlinelibrary.wiley.com/doi/10.1111/sms.12637 https://journals.lww.com/cjsportsmed/Abstract/2003/01000/The_Incidence,_Risk_Factors,_and_Clinical.8.aspx https://pubmed.ncbi.nlm.nih.gov/27768399/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9699060/ https://pubmed.ncbi.nlm.nih.gov/32796418/ http://www.dcscience.net/Miller_Pickle_juice_cramps_reflex_2010.pdf

Apr 22, 2023

Episode 11 of the Tread Lightly podcast dives deep into the topic of foam rolling! Foam rollers are very popular recovery products. However, you may have seen some social media posts arguing that foam rolling is a waste of time. Should runners foam roll? We take an evidence-based approach to answer that question. Discussion points include: - the mechanisms of action of foam rolling, including how it affects your nervous system - should you foam roll for IT band pain? - does foam rolling reduce your injury risk? - should you foam roll before a run? - should you foam rolling after a run? - foam rolling mistakes to avoid Further resources: https://www.runtothefinish.com/best-foam-roller-for-runners/ https://lauranorrisrunning.com/a-comprehensive-guide-to-foam-rolling-for-runners/ https://www.runtothefinish.com/complete-foam-rolling-guide-for-runners/ https://www.runtothefinish.com/stop-foam-rolling-it-band/ https://www.runtothefinish.com/it-band-solution/ References: PMID: 36630577 PMID: 31024339 PMID: 34267594 PMID: 31024339 PMID: 35409995 PMID: 36498062

Apr 15, 2023

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

Apr 8, 2023

Episode 9 dives deep into the topic of 80/20 Running! 80/20 running has been a popular concept for around a decade now. You have likely heard about it on Instagram or read books on the topic. In this episode, we dive into the science of 80/20 running - and how you can actually apply it in your training. Key moments in this episode include: - The origins of 80/20 running - What actually is 80/20 running (polarized vs pyramidal training intensity distribution) - The science of what happens in each training zone - Do recreational runners need to follow 80/20 running? - How to implement 80/20 intensity distribution in your own training - How to account for cross-training such as Peloton workouts We also answer a bonus listener question: Do runners benefit from doing core strength exercises? Further reading: https://lauranorrisrunning.com/training-intensity-distribution-for-runners/ For more on training intensities, listen to Episode Two on Zone 2 Training! References: PMID: 23921084 PMID: 36900796 PMID: 35362850 PMID: 29182410

Apr 2, 2023

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.

Mar 26, 2023

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/

Mar 19, 2023

Episode 6 is all about marathon pacing! Chances are, you've hit the wall in a marathon before. We share tips on how to pace a marathon so that you don't hit the wall - and maybe run a PR! We delve into: - how to adapt your marathon strategy based on the course profile - Pacing tips for downhill marathons like Boston Marathon - Tips for running a marathon in hot weather - how to strategically manage the tougher parts of the marathon - how to set a marathon goal pace Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/ Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/ References: PMID: 22649525 PMID: 24747298 PMID: 33829868 You can contact us with questions, comments, and topic requests at: email: podtreadlightly@gmail.com IG: @treadlightly running @runtothefinish @lauranorrisrunning

Mar 12, 2023

Episode 5 covers the topic of long run nutrition! We approach how to fuel long runs and races (15K to ultra) from both science and practice. We want you to understand why you should fuel - along with how you can actually hit your carbohydrate goals in a long run/race without feeling sick. Topics in this episode include: - carbohydrate goals for long-distance running - why fueling on your long runs won't make you gain weight - how to actually get in all those carbs on long runs - sport nutrition products vs whole foods - gut training to avoid GI upset on race day We mention the Feed in the episode - https://thefeed.com/ (non-affiliate link, Laura really loves this company). References PMID: 24791914 PMID: 36173597 PMID: 32403259 PMID: 28332114 PMID: 24901444 Jeukendrup & Gleeson (2016). Sport Nutrition (4th ed.) Human Kinetics You can contact us with questions, listener comments, or topics for future episodes at: @runtothefinish @lauranorrisrunning @treadlightlyrunning email: podtreadlightly@gmail.com

Mar 5, 2023

Episode 4 tackles the question: should runners stretch? You may have heard that you always need to stretch before or after runs. Is that true, based on the most recent science? We take an evidence-based approach to our discussion on stretching for runners, including: - should you stretch before runs? -types of stretches for runners, including static vs dynamic stretching - flexibility vs mobility - why runners don't need to touch their toes - does stretching reduce your injury risk? -stretching in general vs stretching directed by a physical therapist You can contact us with questions, listener comments, or topics for future episodes at: @runtothefinish @lauranorrisrunning email: podtreadlightly@gmail.com References: PMID: 34658909 PMID: 21735398 PMID: 19050648 PMID: 20030776 PMID: 34444136 PMID: 21610517

Mar 5, 2023

We are back in episode 3 to discuss the hot topic of menstrual cycle sycning. Should you change your training based on where you are in your menstrual cycle? You've probably seen things on Instagram about how you should do different workouts in different weeks based on your hormones. But does the research actually support this - and is it an effective way to train? We delve into recent research and share practical recommendations for training around your period. Discussion points include: - what is actually going on in your menstrual cycle? - an overview of what the research actually says about how your menstrual cycle impacts your training - individual approaches based on how you feel You can contact us with questions, listener comments, or topics for future episodes at: @runtothefinish @lauranorrisrunning email: podtreadlightly@gmail.com References: PMID: 34639326 PMID: 33572406 PMID: 32661839 PMID: 32037785 PMID: 32781438

Mar 5, 2023

In our second episode, we discuss Zone Two training! Zone 2 running is very popular right now - so what exactly is it? We take a deep dive into zone 2 training, including: - the science of zone 2 training - how to implement zone 2 training into your running - factors affecting your heart rate on runs - heart rate training for runners and how to calculate your heart rate zones Lactate Threshold/Friel Method: For this method, run a 30 minute time trial (as far as you can in 30 min!) after warming up. Wear a chest strap to record your heart rate. Your average heart rate in the final 20 minutes is your lactate threshold heart rate (LTHR). Zone 1: Less than 80% of LTHR Z2: 80–88% of LTHR Z3: 89–95% of LTHR Z4: 96–99% of LTHR Z5: 101%+ of LTHR Seiler Method: Zone 1: 55-72% MHR Z2: 72-82% MHR Z3: 82-87% MHR Z4: 87-92% MHR Z5: 93-100% MHR Polar Method: Zone 1: 50-60% MHR Z2: 61-70% MHR Z3: 71-80% MHR Z4: 81-93% MHR Z5: 94-100% MHR Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder. You can contact us with questions, listener comments, or topics for future episodes at: @runtothefinish @lauranorrisrunning email: podtreadlightly@gmail.com

Feb 28, 2023

In our first episode of the Tread Lightly podcast, we examine the popular "rule" that you should not run for longer than three hours in marathon training. Does the evidence support this? We take an evidence-based and practical approach to long run duration. In this episode, we discuss: - The origins of the three hour long run rule and how it may be outdated - How to recover better from long runs - What research actually says about long runs in marathon training - How should 4, 5, or 6 hour marathoners train? - How can you adjust your training to ensure that you are preparing yourself for your marathon (or ultra) without getting injured? You can listen to Episode 5, The Applied Science on Long Run Fueling, for more information on how to fuel your long runs. References: PMID: 31704026 PMID: 32421886 PMID: 32403259 PMID: 32183425 Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder. You can contact us with questions, listener comments, or topics for future episodes at: @runtothefinish @lauranorrisrunning email: podtreadlightly@gmail.com