Tread Lightly Running Podcast

This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies to both male and female runners over age 50.  Discussion points include:  The importance of consistent resistance training Adjustments to your training schedule, such as 10-day training cycles and more frequent cutback weeks How to maintain VO2max and speed with age Temperature regulation adjustments for older athletes The importance of protein for masters athletes Why low-carb diets are not the solution for menopausal athletes Supplements that may benefit aging athletes Setting running goals as an older runner Further resources: Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/ Everything Fat loss by Ben Carpenter: https://amzn.to/3Y8iFwk Plyometric exercise guide: https://www.runtothefinish.com/beginner-plyometric-exercises/ References PMID: 31210647 PMID: 33800439 PMID: 28181774 PMID: 34201810 PMID: 30387072 PMID: 22313809 PMID: 25051286 PMID: 28012184 Haff & Triplett, Essentials of strength training and conditioningHoush, House, & deVries, Applied exercise science and sport physiology

We tackle a topic that not a lot of people like to talk about, but affects many runners - how perimenopause and menopause affect your running. Both Amanda and Laura have experience working with runners experiencing mid-life hormonal shifts. Hopefully, we can help those who are struggling with their running during perimenopause, so that they can keep running after menopause. This episode is part one of two. In this episode, we discuss: Understanding the definitions of perimenopause and menopause The physiology of perimenopause and menopause How strength training can be protective against performance declines in perimenopause and menopause Tips for managing fatigue and stress during perimenopause Tips for improving sleep quality and dealing with night sweats This episode is part one of two - so be sure to tune into the next one for training recommendations!  We mention Amanda’s Run Club in this episode. Use the code treadlightly to save $50 on a one-year subscription - ⁠https://www.runtothefinish.com/online-running-group/⁠ Further resources: Next Level by Dr. Stacy Sims and Selene Yeager: https://amzn.to/3q8627P References:  PMID: 22038497 PMID: 29699592 ⁠https://blog.femalefoundersfund.com/suffering-in-silence-the-biases-and-data-gaps-of-menopause-e5f131b4b581⁠ ⁠https://hellobonafide.com/pages/state-of-menopause⁠ ⁠https://www.census.gov/data/tables/2017/demo/popproj/2017-summary-tables.html⁠

Have you ever felt like your running is getting worse, even as you put in more training? In this episode, we delve deep into the topic of overtraining syndrome and training-overload (signs of overtraining without a medical diagnosis). Overtraining is characterized by a long-term decline in performance, as well as symptoms affecting your overall health and well-being. Overtraining affects recreational runners and it is essential for runners to have knowledge of overtraining to both treat it and prevent it. Discussion points include: Is there no such thing as overtraining, just under-recovery - or does overtraining exist? Defining functional overreaching, non-functional overreaching, and overtraining The signs and symptoms of overtraining The underlying mechanisms of overtraining Short-term and long-term consequences of overtraining What to do if you are overtraining Training approaches to minimize the risk of overtraining References:  PMID: 32064575 PMID: 34181189 PMID: 25028798 PMID: 32179050 PMID: 34496702

Every runner has experienced a race where their fitness was there - but their mind gave up. Mindset plays a tremendous role on endurance performance. However, mastering your mindset and improving your mental toughness in running is not as simple as "getting hard" or "toughing it out." In this episode, we share evidence- and experience-based approaches for mastering your mindset - while also still enjoying your running. Discussion points include: -Mindset techniques to use to reframe a tough run -How to use different types of workouts to boost your confidence - Using a training journal as a mindset tool  - How to optimize your self-talk during races and hard workouts - The psychology of visualization and how to effectively use it - How smiling is a powerful mindset tool on race day - Using exposure therapy to overcome race nerves - The power of falling in love with the process and being your authentic self - How to frame tough races, DNFs, and DNS Further Resources: Elite Minds: https://amzn.to/46JILtq Run to the Finish (Amanda’s Book): https://amzn.to/46JeoDr SWAP Podcast Grayson Murphy Interview: https://podcasts.apple.com/us/podcast/153-grayson-murphy-interview-world-champion-talks-happiness/id1521532868?i=1000612375489 References:  PMID: 31135272 https://www.sciencedirect.com/science/article/abs/pii/S1469029217303461 https://www.tandfonline.com/doi/abs/10.1080/10413200.2010.544279

Let’s talk about running shoes! Running shoes are the most essential piece of gear for training - and now, there are more options than ever. This episode answers all the major questions about running shoes.  In this episode, we discuss: What all the running shoe terms (heel-toe drop, stack height, etc) mean The benefits of rotating your running shoe How to pick a running shoe How many pairs of running shoes do you need? Why you should not train regularly in carbon plated shoes When to replace your running shoes Additional resources: If you enjoyed this episode, you may also like Episode 8 on Carbon Plated Running shoes.  Amanda has an extensive resource of shoe reviews and comparison on her website: https://www.runtothefinish.com/running-gear-and-shoes/ Amanda’s shoe lacing guide: https://www.runtothefinish.com/how-to-lace-running-shoes/ Laura’s guide to replacing running shoes: https://lauranorrisrunning.com/how-often-to-replace-running-shoes/ Laura’s guide to choosing a new pair of running shoes: https://lauranorrisrunning.com/switch-new-pair-running-shoes/ Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/ References:  PMID: 24286345 PMID: 34726119

Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with life. The question then becomes: how do you start running again? Is it a different protocol if you are returning from injury compared to coming back from a short couple weeks off? We guide you through how to start running again after various scenarios in this episode. Whether you are starting to run again or consistently running, we invite you to join the Run to the Finish Virtual Run Club! This club includes a wealth of resources, access to coaches, and training plans designed by both Laura and Amanda. Use the code treadlightly to save $50 on a one-year subscription - https://www.runtothefinish.com/online-running-group/ Discussion points include: How quickly is fitness lost? The physiology of detraining How to start running again after taking time off after a race How to start running again after an injury When to use a run-walk program Running after having Covid-19 (or post-viral syndrome) How to start running again after several months off How cross-training can help rebuild running fitness Further resources:  https://www.runtothefinish.com/get-back-to-running/ https://www.runtothefinish.com/the-run-walk-method/ https://lauranorrisrunning.com/how-quickly-is-running-fitness-lost/ https://lauranorrisrunning.com/running-after-having-covid-19/ https://lauranorrisrunning.com/returning-to-running-after-laparoscopic-surgery/ https://lauranorrisrunning.com/returning-to-running-after-injury/ https://lauranorrisrunning.com/how-to-start-running-again-after-time-off/ References:  PMID: 29212672 https://www.researchgate.net/publication/295519839_The_impact_of_detraining_on_physiological_and_neuromuscular_parameters_of_high-level_endurance_runners https://www.uptodate.com/contents/covid-19-return-to-sport-or-strenuous-activity-following-infection

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/