Tread Lightly Podcast

One of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster than the average finisher - it's a time that represents lots of hard work and dedication. In this episode, we are sharing tips from our years of coaching runners to this goal. Even if you have already run a sub-2 half marathon, this episode may still have some helpful running tips for you! Discussion points include: How do you know if you could run a sub-2 half marathon? Training paces for preparing for a sub-2 half marathon How to fuel during a half marathon Do you need to carb load for a half marathon? How many miles should you run per week when training for a 2 hour half marathon? How far should you run before a 2 hour half marathon? How many weeks should you train for a half marathon? How to pace a 1:59 half marathon

What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more.  Before delving into the main discussion, we answer a listener’s question on running shoes for the treadmill.  Discussion points include:  When should you start adding running workouts to your training? How to start introducing running workouts as a beginner What are fartlek runs? Distinguishing between tempo runs and threshold workouts What are critical speed workouts? Defining VO2max running workouts The value of strides and sprinting for long-distance runners Goal vs current race paces Our top coaching tips for including speed workouts in your training References: PMID: 36900796 PMID: 31045681 PMID: 35362850 PMID: 29417745

We received several listener questions about strength training for runners, and this episode has answers!  Discussion points include: Sample schedules for how to include strength training with your running Should you always lift on the same day as a hard run? What are the benefits of strength training for runners? Managing muscle soreness from strength training Should you run or lift first?  Is bodyweight strength training enough for a strength training program for runners? How heavy of weights should you use in a strength workout? Should runners do upper body strength training? How often should you strength train? When to taper down strength training for marathon runners (and other race distances) References: PMID: 32844333 PMID: 27135468 PMID: 31086736 PMID: 28394719 PMID: 33751469 PMID: 33491216 PMID: 35591809 PMID: 34822137 PMID: 33374897

How much of a difference do age and gender actually make when it comes to training and performance? We’re taking a deep dive into those topics in this episode!  Discussion points: Why do some runners get faster with age? Shifting your perspective on goals as a masters athlete Understanding the physiological causes of gender differences in running Sociocultural variables impacting gender differences Do female athletes need to train differently than male athletes? How much do age and gender actually impact your training?  If you enjoyed this episode, you may like: Episode 25: Running during Perimenopause Episode 26: Training Recommendations for Older Runners Episode 35: Increasing Women’s and Girls’ Participation in Running Episode 45: How to Start Running at 40 (and Beyond) References:  PMID: 35058806 PMID: 31045681 https://journals.lww.com/acsm-esm/fulltext/2023/07000/sex_differences_in_marathon_running__physiology.1.aspx https://runrepeat.com/state-of-ultra-running

Join us for another updated episode today! This episode is an update - with better audio quality and additional information - on our popular marathon pacing episode.  Discussion points include: Understanding different pacing strategies How does weather impact your marathon pacing Should you use heart rate to set your race day strategy? How to pace a marathon on hilly courses, downhill courses, etc.  How to use your fueling strategy to support your pacing strategy When should you start pushing hard in a marathon?  How to set a marathon goal pace How do you stay on pace when you start to fatigue? Resources: Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/ Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/ References: PMID: 22649525 PMID: 24747298 PMID: 33829868

Curious about how to build running endurance? If learning how to run faster and longer is your goal, you will want to listen to this episode.  Discussion points include: The most important factor when building endurance (our answer may surprise you!) The importance of properly warming up How to overcome cardiac drift Should you use heart rate, RPE, or pace? How to use walking to build your running endurance Can uphill running help you build running endurance? Does strength training help you run longer?  Should you run by time or distance? References: PMID: 27636554 PMID: 23538293

As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider.  This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives.  Discussion points include: Basic medical recommendations  What is safe for running while pregnant? How to navigate body changes during pregnancy as a runner Hydration and nutrition on runs during pregnancy References: PMID: 21393257 PMID: 22314872 PMID: 29644086 PMID: 34165763

You asked and we are answering! This episode answers listener questions on all things running, including: Should you do a tune-up race or a baseline race before training? Can anyone run a marathon? How to manage incontinence/leakage when running How do you pick the right running coach for you? Are apps like Apple Fitness or Peloton effective for general strength training? How do you incorporate group runs into a training plan? How do you care for blisters, calluses, and black toenails? Do you need to reach a certain mileage of easy runs before adding in hard workouts? How do you fuel before an early morning run? Is there any advantage to sugar-free running gels?  Is beer a good recovery beverage? Resources: Bump Runner Postpartum Program Lift Run Perform Monthly Lift Danielle Pascente Strength Programs References: PMID: 27338452 PMID: 34284350

Are you tired all the time, both during runs and during the rest of the day? We have received a few listener questions on this topic, so we are taking a deep dive into training fatigue, abnormal fatigue, bloodwork, training load management, and more!  Amanda’s experience with fatigue and running Normal vs abnormal fatigue Is your nutrition causing fatigue? Low energy availability  Eating disorders and disordered eating Is it your training plan that is making you tired? Other factors that may cause fatigue If you enjoyed this episode, you may also like Episode 16: What Runners Need to Know About Iron Episode 24: The Science of Overtraining Episode 25: Running during Perimenopause Episode 31: How to Manage Muscle Soreness References: Jeukendrup & Gleeson. (2016). Sport nutrition. Third edition. Human Kinetics. Gropper & Smith. Advanced nutrition and human metabolism. Sixth edition. Wadsworth Cengage Learning.  PMID: 34181189 PMID: 28012184 PMID: 33095376 PMID: 37329147 PMID: 37052052

Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for most runners - so we are sharing what we have found works in real-life coaching practice. Before all that, we answer a listener’s question on beetroot supplements for running.  Discussion points include: Intrinsic vs extrinsic factors that influence one’s ability to run a BQ How to choose a marathon for a BQ attempt How racing 5Ks, 10Ks, and half marathons can help you run a faster marathon How to dial in your nutrition for a BQ marathon How to train for a BQ marathon The role of when training for a BQ marathon  Further resources:How Bad Do You Want It? By Matt Fitzgerald (affiliate link)