Tread Lightly Podcast

In this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Olenick has her PhD in Exercise Physiology and joins us to discuss the overlapping fields of hybrid training and female physiology. Discussion points include:  Dr. Olenick’s research on female athletes Why runners need to consider both health and performance in training Defining hybrid training Why loading the spine is so important for runners Do female runners respond differently to zone 2 training? How much high-intensity interval work do female runners need? Why under-eating impacts your hormones more than your training Myth-busting in regards to cortisol and training  How carbs can reduce your cortisol levels You can find Dr. Alyssa Olenick at: https://doclyssfitness.com/ https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ https://www.instagram.com/doclyssfitness/

Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of being a gifted athlete, or can you train beyond your genetic disposition? We explore the science of genetics on running performance in this episode. Additionally, we answer a listener’s question about using swimming as cross-training.  Discussion points include: A very quick and simple overview of genetics and epigentics The impact of genetics on trainability Is elite athleticism inherited? Do genetics, training, or both influence VO2max? Genetics, muscle fiber typology, and performance How much do your genetics impact your injury risk? Do your genetics impact your body size? How genetics change your caffeine response Why we don’t recommend genetic testing for runners The future of genetic doping This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20 References: Ehrman, J, Kerrigan, D, & Keteyian, S. (2018). Advanced Exercise Physiology: Essential Concepts and Applications. Human Kinetics.  PMID: 29509641 PMID: 34366884 PMID: 30006671 PMID: 35428907 PMID: 34564332 PMID: 34366884 PMID: 34475628 PMID: 38982591 PMID: 37471354

First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode based on requests from listeners: what running gear is overhyped, and what gear is actually worth the cost? Discussion points include: Do you need a Garmin or other running watch? Do you need a chest strap heart rate monitor? Are foot pods worth the cost? Are sweat trackers useful or overrated? Are Whoop or Oura rings useful? Should you purchase compression boots? Are massage guns worth the cost? Do you need carbon-plated running shoes? Are EMS suits worth the investment? The one piece of gear we think most runners should have Our headphone recommendations for running Why sunglasses are a must-have piece of running gear Further resources:  Sweat calculator: https://www.featherstonenutrition.com/hydration/ Sodium calculator: https://www.featherstonenutrition.com/sodium/ https://www.runtothefinish.com/best-sunglasses-for-running/ https://www.runtothefinish.com/ultimate-guide-to-running-hydration/ https://lauranorrisrunning.com/carbon-plated-running-shoes/ https://lauranorrisrunning.com/polar-vs-garmin/ Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you!

How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener’s question about caffeine supplementation, coffee, and energy drinks before runs.  Discussion points include:  When do you want to use pace on your runs? Understanding the different pace calculators How often should you test and reset your training paces? How do you use Rate of Perceived Exertion (RPE)? How to use the Talk Test for running Who benefits from using heart rate monitoring? How to use multiple methods to calibrate your training intensities Do power meters offer an option for measuring intensity? If you enjoyed this episode, you may also like: 73: How to Use Heart Rate Zones for Running 66: How to Improve Your Mile Time 61: VO2max Workouts, Threshold Runs, and More Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you! 

Dr. Alex Nelson, a DPT and owner of Training with Tendinopathy, dives into the intricacies of tendon health, particularly for runners. He clarifies the differences between tendinopathy, tendonitis, and tendinosis, emphasizing that rest alone won't heal these issues. Dr. Nelson discusses the crucial role of strength training in rehab, while addressing the benefits of collagen supplements and protein intake for recovery. Additionally, he provides insights on managing high hamstring tendinopathy, the implications of footwear, and the importance of listening to pain cues during recovery.

As unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience happens to almost every runner! It’s part of putting yourself out there and chasing your goals.  We talk about dealing with challenging races and missed goals in this episode.  Before our main topic, we answer a listener's question about scrapping vs foam rolling. Why and how to do a post-race assessment  Navigating post-race emotions What can you do in the 24 hours after a tough race? Should you do a redemption race? How long should you wait to race again? What NOT to do after a race that doesn’t go as planned Further reading:  https://lauranorrisrunning.com/how-to-recover-after-a-marathon/ https://lauranorrisrunning.com/how-to-recover-after-a-half-marathon/ https://www.runtothefinish.com/post-race-blues-recovery-plan/

Our listener question follows up on the listener question from episode 72 - how do you take objective vs subject approaches to determine your best race distance? Then, we dive into an important topic: pre- and post-run nutrition, and why they matter so much. We dive into the science and provide practical tips that you can implement in your own training.  Discussion points include: The definition of LEA and REDs Unintentional vs intentional LEA Symptoms and impacts of LEA How much and what should you eat before runs How soon should you eat after a run? What to eat after a run  References PMID: 32245088 PMID: 37329147 PMID: 35267961 PMID: 29889151 PMID: 28919842 PMID: 12617691 Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com

In the midst of a running boom, there is more information than ever being shared on social media. However, some of that information is misguided or presented without nuance - if not just straight up inaccurate. Our “hot takes” episodes guide you through some of these topics, drawing from our years of experience in coaching and from an evidence-based approach to coaching and training theory. Discussion points: Should you take electrolytes daily during the summer? Should your easy pace always be improving? Is red light therapy beneficial for recovery? Should you take ice baths? Do run less, run faster marathon plans work? References:  PMID: 21088862 PMID: 28748217 https://examine.com/other/red-light-therapy/faq/is-red-light-therapy-beneficial-for-exercise-performance-and-recovery/ PMID: 31513450 PMID: 35157264 PMID: 33146851 PMID: 26581833 PMID: 38695978 PMID: 29200895 This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/  

We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we have our first guest, who has graciously hosted us on her podcast before. Elisabeth Scott of Running Explained joins us for a discussion on running goals.  Discussion points include:  Process goals vs outcome goals How much can you improve in a training cycle? How to set realistic running goals How to use race equivalency calculators Mental vs physical limitations  How to reset after missing your goals How social media impacts goal setting Further Resources:  Elisabeth’s Goal Setting Masterclass: https://www.runningexplained.co/challenge-page/masterclass-goalsetting Slate marathon calculator: https://www.slate.com/articles/sports/sports_nut/2014/10/running_calculator_introducing_slate_s_marathon_time_predictor_a_better.html Follow Elisabeth @runningexplained on Instagram Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill-compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com

We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running.  Discussion points include: Who should use heart rate zone training? Are Garmin’s heart rate zones accurate? How to calculate your individual heart rate zones Understanding the five-zone model Should you use your watch or a chest strap to measure HR on runs? Should certain runners NOT use heart rate zones? What is cardiac drift? Should you use heart rate monitoring for your hard workouts? What is so bad about zone 3? How do you run with low heart rate on hills? How much do heart rate zones matter for low-volume runners? This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/    Further resources: Lactate threshold HR test: https://lauranorrisrunning.com/lactate-threshold-test/ https://www.runtothefinish.com/best-heart-rate-monitor/ Polar Verity Sense Armband: https://amzn.to/3ztNsLJ (affiliate link) Amanda’s low heart rate training plans: https://www.runtothefinish.com/low-heart-rate-training-plans  References: PMID: 29599724 PMID: 16095403 PMID: 33042384 PMID: 30539120 PMID: 32343255