Tread Lightly Running Podcast

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

We wrap up season 1 of the Tread Lightly podcast by answering some of your questions! Eating disorders/disordered eating in younger athlete population (0:50) Can you go too easy/slow on your easy runs? (7:40) Reducing fiber intake around races (11:20) Gel recommendations for sensitive stomachs (16:00) Isotonic gels and carbohydrate absorption rates (21:25) Blackcurrant/CurraNZ supplements (25:00) Distance vs time when cross-training (29:00) Weekly runs when not training for a race (31:25) Our thoughts on Apple watches for running Strength training machines for runners (36:20) If you enjoyed this episode, you may also like: - Episode 29: Listener Q&A - Episode 10: How do you train when not preparing for a race? References: Jeukendrup & Gleeson. (2016). Sport Nutrition. 3rd Edition. Human Kinetics. PMID: 32460873 We will be taking a one-week winter break. We will return on January 6 with season 2! Thank you to everyone who listened - we appreciate you!

Ever wonder why you get muscle cramps when running? We have the answers - or at least, as the theories behind why you may get crampign from running. After we start with a listener’s question about bathroom issues during runs, we dive into the theories of cramping, how to prevent muscle cramps, and how to get rid of muscle cramps when running if they happen. Discussion points include: Muscle cramps vs stomach cramps vs side stitches (6:14) Different theories of what causes muscle cramps (8:16) How to treat mid-run muscle cramps (11:10) Training interventions to reduce risk of muscle cramps (14:14) Does magnesium prevent muscle cramps? (19:42) Do compression socks reduce muscle cramps? (22:21) Episodes of interest:  Electrolytes - Episode 12 Long run fueling - Episode 5 Marathon pacing - Episode 6 References: PMID: 32956536 PMID: 31696455 PMID: 34185846

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!

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

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/

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

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

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/

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/