Tread Lightly Running Podcast

What do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questions about treadmill running, including if you need a 1% incline, whether you can train for a race on the treadmill, and how to enjoy treadmill runs.  Discussion points include: Shifting your mindset around treadmill running Is it harder to run on a treadmill? Can you train for a marathon on a treadmill  Do you need to use a 1 percent incline on the treadmill? Is your watch or your treadmill accurate for measuring pace/distance? What are good treadmill shoes? References: PMID: 27170525 PMID: 29641564 PMID: 22357398 PMID: 22357398 PMID: 35176971 https://runningwritings.com/2023/01/treadmill-workouts-guide.html https://daily.jstor.org/treadmills-were-meant-to-be-atonement-machines/  💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.  🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!  Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

Don’t skip this episode just yet - every runner, male, female, non-binary, parents, child-free, etc can learn from Dr. Amanda Fisher! In this episode, Dr. Fisher explores how your pelvic floor impacts your running, including hip and groin injuries, bladder control while running, and even the runner’s trots. We have received many questions about these topics and felt it best to bring on an expert about running and your pelvic floor.  Discussion points are: What is your pelvic floor and why does it matter for running? Does running strengthen or weaken the pelvic floor? What are symptoms of a dysfunctional pelvic floor? Are kegel exercises appropriate for all runners? What to expect when you visit a pelvic floor PT Do yoga or Pilates help your pelvic floor? How to strengthen your pelvic floor for running after childbirth? How to manage if you pee yourself while running You can connect with Dr. Fisher: www.empoweryourpelvis.com Instagram: https://www.instagram.com/empower.your.pelvis/ 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.  🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!  Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

Most runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race nerves happen - and while some nerves can be a performance enhancer, too much anxiety can wreck your race. We provide guidance for managing pre-race anxiety in this episode as we draw upon our experiences of working with hundreds of runners.  Discussion points include: What it means if you have pre-race nerves Why you want to work on controlling excessive pre-race anxiety How to calm yourself down before a race The value of race day routines How you can use tune-up races to work through pre-race jitters How to relax the night before and the morning of a race 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.  🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!  Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!  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 Resilience CBD 20% off - https://www.runtothefinish.com/resilience-cbd/

This episode brings in some new research to update one of our early episodes - running on your period. In addition to talking about cycle syncing, we expand this episode to discuss how to deal with cramps, PMDD, and other PMS issues while running. This episode should be super helpful if you are a female runner or a coach to female runners!  Discussion points include:  A quick overview of the menstrual cycle Why cycle syncing may actually impair your performance The effects of menstrual cycle phase on performance markers Practical tips for how to feel your best when running on your period  Running with PMDD, heavy periods, and more Is it normal to miss your period as a runner? 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.  🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!  Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!  References PMID: 38600646 PMID: 37033884 PMID: 32781438 PMID: 32037785 PMID: 32661839 Survey referenced: https://www.womenshealthmag.com/uk/fitness/a60004028/cycle-syncing/

Did you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s a reason it feels so hard to climb up and down stairs after a marathon? It may surprise you all that happens to your body after a marathon! First, we answer a listener’s question about time on feet for easy-paced long runs. Then, we dives into the nuances around a popular topic on social media: how much time should you take off running after a marathon? We take a step back first to understand what exactly happens to your body when you run a marathon - and then provide a marathon recovery guide based on that.  Discussion points include:  What running a marathon does to your musculoskeletal system Lung and diaphragm fatigue after a marathon Why you may feel emotional or confused after a marathon Why you may feel nauseous or have poor appetite after a marathon A deep dive into changes of biomarkers of systemic inflammation and muscle damage after a marathon  Why you can’t rely on muscle soreness as a sign you are ready to start running again Are you more likely to get an upper respiratory illness after a marathon? How many days should you take off of running after a marathon? Support the podcast! Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running.  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:  PMID: 34541607 PMID: 23705863 PMID: 39094181 PMID: 3169192 PMID: 31045685

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.