Tread Lightly Running Podcast

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

Coaches discuss Zone 2 training in running, explaining heart rate zones and how to implement them. They cover methods like the Lactate Threshold, Seiler, and Polar to calculate heart rate zones. Benefits of Zone 2 training include endurance and fat burning. They emphasize the importance of consistency and optimizing performance with heart rate monitoring.

Explore the outdated three-hour long run rule in marathon training and how to train smarter with evidence-based insights. Learn about the impact of exercise duration on mitochondrial adaptations, reconsidering long run limits, guidance on carbohydrate intake, and essential recovery tips for individualized training.