Tread Lightly Podcast

We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited rule that you should never run longer than three hours in training? We re-recorded our first ever episode for an updated discussion (with better audio quality!). We dive into the science of marathon long run length, as well as provide some practical recommendations.  Before all that, we answer a listener question about reflective gear recommendations.  Our reflective gear recommendations include (with affiliate links): Petzel Ikocore Headlamp  Amphipod Xingelt Reflective Vest Nathan Streak Reflective Vest https://www.runtothefinish.com/reflective-running-gear/ Discussion points: What is the rationale behind long run time limits? Who should limit their long runs versus who should lengthen the long run? How big of an injury risk are marathon training long runs? How long should you cap a long run in marathon training? Is more always better with long runs? Alternative marathon training approaches How to fuel these long runs to feel good and recover well Long run mileage in the context of weekly mileage If you enjoyed this episode, you may also like: Episode 5: Long run fueling Episode 17: First marathon training tips Episode 34: How to safely increase your running volume References:  PMID: 31704026  PMID: 32421886  PMID: 32403259  PMID: 32183425

We start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most common questions we hear as running coaches: when is it okay to quit a run? When should you push through? When should you skip a run altogether? How do you discern low motivation versus a legitimate reason to quit a run? Discussion points include: Our take on the “no days off” mentality in running What to do when your running motivation is low Should you run with a cold or other illness? Should you run if running is painful? What to do if a run is not going well  What to do if you have to skip a long run What to do if you get sick during your taper When should you skip your race When to quit a race (DNF) You may also enjoy: Episode 24: The science of overtraining Episode 30: How to taper for a marathon Episode 21: How to start running again

This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more.  Discussion points include: Why glycogen depletion can cause you to slow down (2:05) Gender and age differences in slowing down during a marathon (3:40) Does the length of your training runs impact your fatigue resistance? (6:30) The role of hydration in marathon performance (8:00) Carbohydrate intake during a marathon (10:20) How to set an appropriate marathon goal time (12:00) Training volume and marathon training workouts for fatigue resistance(15:50) Recovery nutrition, long run nutrition, and carb loading (19:45) How to not slow down from hills in your marathon (21:40) Can a tune-up race help you run a faster marathon? (23:45) If you enjoyed this episode, you may also like: All about marathon pacing (ep 6) First marathon training tips (ep 17) What to eat before a race (ep 20) Mastering your mindset (ep 23) How many miles should you run per week? (Ep 27) How to taper for a marathon (ep 30) Please excuse how Laura sounds, she had a sinus infection at the time of recording!  References:  PMID: 34010308 PMID: 32922647 PMID: 24901444

We answer a listener's question on rebuilding mileage after a few weeks of lower-volume training before diving into a frequently requested topic - knee pain while running. We dive into the different types of knee pain, what causes knee pain for runners, how to treat runner’s knee and IT band pain, and more.  Discussion points include:  Is running bad for your knees? (3:10) What are the causes of knee pain for runners? (5:28) What causes IT band pain and how to resolve it (6:50) Does changing your running form fix knee pain? (12:35) Can your pre-run warm-up reduce your knee pain? (16:30) Are your running shoes causing your knee pain? (18:40) Exercises to address knee pain (20:55) Can you run through knee pain? (24:15) Should you use a knee brace when running? (28:05) Osteoarthritis and running (30:06) Further resources: https://www.runtothefinish.com/fix-runners-knee-and-knee-drift/ https://www.runtothefinish.com/it-band-solution/ https://www.runtothefinish.com/knee-pain-after-running/ https://lauranorrisrunning.com/running-is-painful/ References: Blagrove & Hayes, The science and practice of middle and long distance running.  PMID: 36875337 PMID: 31728373

What is the grey zone in running? The benefits and detriments of running in the grey zone How to use the talk test  When to use zone 3 training Should you do all of your long runs at marathon pace? What is polarized training (hard days hard, easy days easy) Marathon pace/zone 3 workouts Zone 2 vs zone running when you are a beginner runner If you enjoyed this episode, you may also like:  44: Why do you get muscle cramps when running? 9: What is 80/20 running? 2: Zone 2 training and heart rate 32: What your running watch stats mean References:  PMID: 33344993 PMID: 36900796 PMID: 35661059 PMID: 26578968 Skiba, Scientific Training For Endurance Athletes https://www.frontiersin.org/articles/10.3389/fspor.2019.00070/full Further reading:  https://lauranorrisrunning.com/what-is-zone-2-training/ https://www.runtothefinish.com/zone-2-heart-rate-training/ https://www.runtothefinish.com/running-heart-rate/ https://lauranorrisrunning.com/training-intensity-distribution-for-runners/

We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 Marathon Olympic Trials!  Discussion points include: A preview of the marathon course and spectating tips The start time controversy How are athletes chosen to go to the Olympics? Understanding the Olympic Standard times The financial costs of hosting the US Olympic Marathon Trials Our picks for who will make the US Olympic Team The track and field Olympic trials References/Further Reading:  https://www.usatf.org/events/2024/2024-u-s-olympic-team-trials-—-marathon/2024-u-s-olympic-team-trials-marathon-qualificatio/women-s-marathon-performances https://www.letsrun.com/news/2022/04/are-the-us-olympic-marathon-trials-broken-examining-the-business-model-of-americas-greatest-marathon/

We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond. Discussion points: Benefits of starting running as a master’s athlete (4:20) Why it may feel harder to start running at age 40 or older (7:15) Step one of how to start running at 40 and beyond (11:00) Reducing injury risk when you start running (15:30) How to use run-walk intervals (17:50) Why you should be strength training after age 40 (19:53) Protein for masters athletes (25:12) Recovery for new runners over 40 (26:20) Uphill strides to preserve VO2max (28:32) Plyometrics for runners over 40 (31:01) If you enjoyed this episode, you may like: - Episode 25: Running during Perimenopause and Post-Menopause - Episode 26: Training Recommendations for Older Runners Further resources: Dynamic warm-up: https://www.runtothefinish.com/dynamic-stretching-warm-up-running/ Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/ Tips to start running over age 50: https://lauranorrisrunning.com/start-running-at-50/ Tips for running after 60: https://www.runtothefinish.com/running-after-60/ References:  PMID: 22313809 PMID: 30848809

We wrap up season 1 of the Tread Lightly podcast by answering some of your questions! Eating disorders/disordered eating in younger athlete population (0:50) Can you go too easy/slow on your easy runs? (7:40) Reducing fiber intake around races (11:20) Gel recommendations for sensitive stomachs (16:00) Isotonic gels and carbohydrate absorption rates (21:25) Blackcurrant/CurraNZ supplements (25:00) Distance vs time when cross-training (29:00) Weekly runs when not training for a race (31:25) Our thoughts on Apple watches for running Strength training machines for runners (36:20) If you enjoyed this episode, you may also like: - Episode 29: Listener Q&A - Episode 10: How do you train when not preparing for a race? References: Jeukendrup & Gleeson. (2016). Sport Nutrition. 3rd Edition. Human Kinetics. PMID: 32460873 We will be taking a one-week winter break. We will return on January 6 with season 2! Thank you to everyone who listened - we appreciate you!

Ever wonder why you get muscle cramps when running? We have the answers - or at least, as the theories behind why you may get crampign from running. After we start with a listener’s question about bathroom issues during runs, we dive into the theories of cramping, how to prevent muscle cramps, and how to get rid of muscle cramps when running if they happen. Discussion points include: Muscle cramps vs stomach cramps vs side stitches (6:14) Different theories of what causes muscle cramps (8:16) How to treat mid-run muscle cramps (11:10) Training interventions to reduce risk of muscle cramps (14:14) Does magnesium prevent muscle cramps? (19:42) Do compression socks reduce muscle cramps? (22:21) Episodes of interest:  Electrolytes - Episode 12 Long run fueling - Episode 5 Marathon pacing - Episode 6 References: PMID: 32956536 PMID: 31696455 PMID: 34185846

This episode might seem like one big hot take, but we are coming at this topic based on real-life coaching experience and an understanding of the physiology of marathon training. As hard as it may be for some to hear, there are times when you should NOT train for a marathon. Our recommendations are not absolutist; individual situations may vary. However, our intention is to encourage reflection for when to run a marathon - and when not to.  First, answer a listener's question on running fuel options for runners with IBS/IBD/sensitive stomachs. (We reference episode 5 on long run fueling.) Discussion points include: The impact of stress on marathon training How long should you be running before you do a marathon How far should you be able to run before a marathon? Should you train for a marathon while trying to lose weight? Eating disorders, injury, and health issues and their impact on marathon training How many marathons should you run per year? Why you should not train for a marathon if you have signs of overtraining How long should you wait to run a marathon after having a baby? Use code TREADLIGHTY for $50 off a membership on the Run to the Finish Virtual Run Club! You can connect with us on Instagram (@treadlightlyrunning) or via email podtreadlightly@gmail.com - thank you all for listening!