Tread Lightly Podcast

The half marathon is one of the most popular race distance out there, for both experienced and novice runners. This episode focuses on how to train for your first marathon - while minimizing injury risk and enjoying the experience. These tips can also be helpful even if you are an experienced half marathon runner!  Discussion points include: Do you need to race shorter distances before you do a half marathon? How long should you spend training for your first half marathon?  How to pick a half marathon plan for your first race How far should you run before your first half marathon? How many days per week should you run? Nutrition and hydration for your first half marathon  How to reduce your injury risk  Should you have a goal finish time for your first half marathon? Resources:  Amanda’s book:  https://amzn.to/2MDXNda https://www.runtothefinish.com/half-marathon-training/ https://lauranorrisrunning.com/half-marathon-workouts/ https://lauranorrisrunning.com/how-far-should-you-run-before-a-half-marathon-or-marathon/

Are you traveling for a marathon (or other distance) soon, either domestically or internationally? Then this episode is for you! We have tips on how to make your destination race - and all the travel logistics around it - the smoothest and most enjoyable experience possible.  Discussion points: Managing your hydration while traveling for a race How to sleep on an airplane How to deal with jet lag around your race Should you do a shakeout run after arriving at your destination? Nutritional considerations for destination/international races How to manage car travel before a goal race 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/⁠    If you enjoyed this episode, you may also like: Episode 39: Running at High Altitude Episode 67: Is the Boston Marathon Overhyped? Episode 69: How to Adjust Your Race References PMID: 33208347

Easy runs, interval workouts, strength training, prehab work, warm-ups, cross-training, and recovery - it’s a lot for anyone, much less if you are balancing a job and family! Additionally, you may have received messaging before that you NEED to do more to improve - but maybe that doesn’t mesh with your real life.  There is a big gap between training theory and the actual applied practice of training. So how do you fit in running, strength, and supplemental training into your life? We are bringing you tips for time-limited athletes, based on our years of experience and understanding of training theory/exercise science application and adaptation. How to use your warm-up to sneak in plyometrics and mobility work Do you need high-volume running to improve? How to fit in strength training if you are time-limited How do you fit in different running workouts into your training? How to use untraditional training cycles (10-day cycle, etc) How to train around long workday shifts How to train if you work a sedentary desk job Speed workouts for time-limited athletes Further resources:  https://swell.uccs.edu/theathletesplate https://www.instagram.com/p/C3Las0KvHMs/?img_index=1 https://www.instagram.com/p/C0bpPSFLjy3/?img_index=1 https://www.runtothefinish.com/how-to-find-5-extra-hours-a-week-for-running-pre-hab-or-anything-really/ References:  PMID: 36242642 Enjoy this podcast? You can follow Amanda @runtothefinish and read her helpful articles at runtothefinish.com. You can find Laura’s evidence-based articles at lauranorrisrunning.com and follow her @lauranorrisrunning. Ad revenue supports our content creation, so visiting our websites is a great way to learn more while supporting the podcast! 

This experience happens to virtually every runner. No matter how well your training cycle went, race day doesn’t go as planned. You get sick on race week, the weather forecast looks sub-optimal, you have a lot of work stress, or you just don’t feel great on race day. We draw on our coaching experiences as well as a basic understanding of race day physiology for this episode. Before all that, we answer a listener’s question about what to do in the couple of months before starting a marathon training plan.  Discussion points include:  How to adjust for illness on race day What do you do if you get injured before race day Race day adjustments for weather What to do if goal pace feels too hard on race day How do you deal with GI upset during a race How to adjust if you get your period on race day If you enjoyed this episode, you may also like: 15: Running in the Heat 42: Your Guide to Cold Weather Running 44: Why Do You Get Muscle Cramps? 58: How to Pace a Marathon [Updated]

Are stability shoes outdated or the magic key to preventing injury? It’s actually neither - for some runners, they are the appropriate shoes, but they aren’t for everyone. We discuss overpronation and stability shoes in this episode.  Discussion points include:  Understanding pronation and supination in the running stride Is overpronation bad? What are stability shoes and how do you if know you need them? Will stability shoes prevent injury? How do you know if you are wearing the right running shoe? 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/    References PMID: 30599386 PMID: 33306927

The big marathons including Boston and New York are ubiquitous on social media - but do they live up to the hype? We take a different format in our episode today and provide you with a nuanced hot take (as paradoxical as that sounds) on the most popular marathons.  First, we answer a listener’s question about taking Tylenol or Advil before a race. Then, we dive into a hot take: are the World Marathon Majors, including the Boston Marathon, overhyped on social media? Discussion points include:  How Boston may have oversaturated running news over the past year Why Boston should keep spots for charity runners Should Boston change their entry process/qualifying standards? Is it too easy for women to qualify for Boston? Why are the World Marathon Majors (New York, Chicago, etc) so special? Why you should embrace your own running journey no matter which races you run References:  PMID: 37075050

The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is an entirely different challenge. In this episode, we discuss how to improve your mile time - whether you are aiming for a 5 minute mile or 12 minute mile. Discussion points include: What are the benefits in racing a mile? The physiology of racing a mile How to train for a mile race Speed workouts to improve your mile time Supplemental workouts including plyometric workouts How often can you race a mile? Do you taper for a mile race? How to pace a mile race Nutrition considerations for racing a mile References:  PMID: 34021488  PMID: 30299184

A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we wade through the myth and evidence in this episode.  How does blood donation impact your running? Does running make you look older? Do zero drop shoes protect you from running injury? Should you stop running when you reach menopause? Is running marathons bad for your health? Does sweating in the cold make you sick? If you enjoyed this episode, you may also like: Episode 25: Running during Perimenopause and Menopause Further resources: https://lauranorrisrunning.com/donating-blood-affects-running/ https://lauranorrisrunning.com/sunscreen-for-runners/ https://www.runtothefinish.com/zero-drop-shoe-review/ https://lauranorrisrunning.com/heel-strike-running/ https://www.runtothefinish.com/best-cushioned-running-shoes/ References:  PMID: 22953596 PMID: 31685526 PMID: 31045685

Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However, we’ve noticed that a lot of the online advice that focuses mostly on how to start running if you have a larger body - but what about if you are a seasoned runner who is taller, more muscular, or heavier?  Discussion points include: What are the Athena and Clydesdale categories? Do you need to lose weight to start running?  Understanding “metabolically healthy” How does running in a larger body increase your injury risk? Do larger runners need more fuel during long runs/races? Sweat rates for taller and heavier runners Running gait variations for taller runners Inclusive sizing gear/clothing brands Tips for new runners Sweat test instructions: https://www.featherstonenutrition.com/hydration/ References: PMID: 27852613 PMID: 38350462 https://www.health.harvard.edu/blog/overweight-and-healthy-the-concept-of-metabolically-healthy-obesity-201309246697

First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice. Discussion points include: When can you start running again injury? Designing return to run plans based on how long you were off How to use cross-train during injuries How to reintroduce hard workouts/fast running after injury