Tread Lightly Running Podcast

Learn tips on marathon pacing to avoid hitting the wall, adapt strategy based on course profile, downhill marathon pacing, running in hot weather, managing tough parts of the race, setting goal pace, and mastering consistent effort throughout the race.

Dig into the science of long run nutrition that helps maximize performance! Learn how to meet carbohydrate goals without the fear of weight gain. Discover the truth about myths surrounding fueling and fat burning. Uncover the benefits of carbs on endurance and recovery, and find out how they enhance brain function and emotional control during races. Explore practical tips for sensitive stomachs, high-carb strategies, and the importance of gut training. Plus, try out effective fuel combinations to ensure your next run is a success!

Episode 4 tackles the question: should runners stretch? You may have heard that you always need to stretch before or after runs. Is that true, based on the most recent science? We take an evidence-based approach to our discussion on stretching for runners, including: - should you stretch before runs? -types of stretches for runners, including static vs dynamic stretching - flexibility vs mobility - why runners don't need to touch their toes - does stretching reduce your injury risk? -stretching in general vs stretching directed by a physical therapist You can contact us with questions, listener comments, or topics for future episodes at: @runtothefinish @lauranorrisrunning email: podtreadlightly@gmail.com References:  PMID: 34658909 PMID: 21735398 PMID: 19050648 PMID: 20030776 PMID: 34444136 PMID: 21610517

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.