Tread Lightly Running Podcast

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

Episode 10 answers the question: what should you do when you aren't training for a race? Non-race training includes immediately after a race (off-season) and general fitness/base building phases. You do not always need a race on the calendar as a runner! In fact, many runners thrive long-term when they give themselves some time for less intensive training between races. This episode focuses less on the science and more on practical applications. Amanda and Laura share how they train runners through these times - and train themselves! If you are a runner and are not training for a race, you may be interested in Amanda's Virtual Run Club! This virtual group is a WEALTH of information, workouts, and support for any phase of training. You can learn more here: https://www.runtothefinish.com/online-running-group/ Additional resources: https://lauranorrisrunning.com/what-to-do-after-a-goal-race/ https://www.runtothefinish.com/winter-maintenance-plan-for-runners/ https://lauranorrisrunning.com/base-building-running-workouts/ https://www.runtothefinish.com/running-and-weightlifting/ We love to hear from you! If you have questions, comments, or requests for future episodes, you can reach out to us at: @treadlightlyrunning (Instagram) @lauranorrisrunning @runtothefinish podtreadlightly@gmail.com

Episode 9 dives deep into the topic of 80/20 Running! 80/20 running has been a popular concept for around a decade now. You have likely heard about it on Instagram or read books on the topic. In this episode, we dive into the science of 80/20 running - and how you can actually apply it in your training. Key moments in this episode include: - The origins of 80/20 running - What actually is 80/20 running (polarized vs pyramidal training intensity distribution) - The science of what happens in each training zone - Do recreational runners need to follow 80/20 running? - How to implement 80/20 intensity distribution in your own training - How to account for cross-training such as Peloton workouts We also answer a bonus listener question: Do runners benefit from doing core strength exercises? Further reading: https://lauranorrisrunning.com/training-intensity-distribution-for-runners/ For more on training intensities, listen to Episode Two on Zone 2 Training! References: PMID: 23921084 PMID: 36900796 PMID: 35362850 PMID: 29182410

Episode 8 of the Tread Lightly podcast dives into a popular topic: carbon plated running shoes! If you haven't worn them, you've likely seen the bright neon supershoes at races over the past few years. Carbon plated shoes are hugely popular - but are they the right marathon running shoe for everyone? In this episode, we discuss: - Responders vs non-responders to carbon plated running shoes - Do slower runners get the same benefits? - Injury risk from carbon plated running shoes - How to choose the best marathon running shoes for you More resources: https://www.runtothefinish.com/marathon-running-shoes/ https://www.runtothefinish.com/nike-zoomx-vaporfly-next-2-review/ https://www.runtothefinish.com/nike-alphafly-vs-vaporfly/ https://lauranorrisrunning.com/marathon-running-shoes/ References PMID: 36626911 PMID: 34740871 PMID: 35250342 PMID: 34726119 PMID: 36780101 Bhimani et al. (2022). Use of flexible carbon fiber insoles for hallux rigidus: a randomized controlled trial. AOFAS Annual Meeting.

Episode 7 is about supplements for runners! So much could be said about supplements, so this episode is likely part one of many. Supplements for runners is a hot topic, and so we wanted to give evidence-based takes on various supplements. In this episode, we discuss: - What to look for in supplements (purity, efficacy, and safety) - How to determine if you need a supplement - The science of probiotic supplements! - Our take on Athletic Greens - Anti-inflammatory supplements (turmeric and CBD) - Creatine for runners - How to choose a protein powder References: PMID: 31864419 PMID: 28642676 PMID: 28615996 PMID: 30068354 PMID: 30262735 PMID: 33500785 Additional resources:  https://www.runtothefinish.com/best-protein-powder-for-women/ Inside Tracker: RUNTOTHEFINISH is 20% off -  https://shrsl.com/31y55 Previnex: RTTF15 is good for 15% off https://lauranorrisrunning.com/no-fuss-nutrition-for-runners/