Tread Lightly Running Podcast

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.comIn 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: 40439067Let’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/

The hosts dive into whether changing your running form is necessary, emphasizing personalized approaches over rigid standards. They explore the importance of running cadence, debunking the myth of a one-size-fits-all number. The discussion includes how strength training can enhance form and the significance of posture and arm movement. Listeners learn how fatigue affects form and receive practical drills to optimize their technique. The podcast encourages runners to reflect on their experiences and focus on comfort and natural rhythm.

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/

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=podcastLet’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/

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: 29686813Thank 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/

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 trainingThank 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=podcastLet’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/

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/

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 mistakesThank 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=podcastLet’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/

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 raceThank 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: 27501719PMID: 30357515PMID: 38921863

Dr. Victoria Sekely, a passionate Physical Therapist and run coach, dives into the complexities of running injuries. She discusses the multi-factorial nature of injuries and the importance of personalized care. Learn whether pronation is a big concern, how to manipulate training loads, and the mind-body connection in pain management. Victoria tackles common misconceptions about ice versus heat, shares insights on nutrition's role in injury prevention, and emphasizes the value of sleep for long-term runner health.