Tread Lightly Running Podcast

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.

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

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/

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/

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

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

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

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

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

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