Tread Lightly Running Podcast

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

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) 

Topics include increasing running mileage, using the 10% rule, the Jack Daniels method, adjusting energy intake, incorporating cutback weeks, importance of recovery, conservative vs aggressive mileage increase

Tips for involving your family in running, including appropriate distances for kids, safely introducing them to running, and participating in fun runs together. Also discusses upper body soreness during long runs and races. Highlights the benefits of posture and upper body training for runners. Emphasizes the importance of encouraging kids in running and engaging in a variety of sports. Provides tips on getting the family involved in a turkey trot race and making running with family and kids fun and flexible.

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. 

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.

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

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 

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

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