Tread Lightly Podcast

This whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Amanda and Laura both have years of experience of running in the cold (from living in Northwest Indiana and Colorado). We take a look at what the research says about cold weather endurance training and share tips and tricks we’ve learned over the years.  Discussion points include: Motivation during the winter months The value of pre-run warm-ups for running in cold weather How to dress for running in cold weather  Breathing issues from running in the cold Hydration and fueling on runs in cold weather Do you run slower in cold weather? Tips for running on snow and ice How cold is too cold to run? Tips for racing in cold weather Further resources:  https://www.runtothefinish.com/what-to-wear-winter-running/ https://lauranorrisrunning.com/your-guide-to-running-in-cold-weather/ https://lauranorrisrunning.com/how-cold-is-too-cold-to-run/ https://lauranorrisrunning.com/racing-cold-weather/ https://www.runtothefinish.com/best-winter-running-shoes/ https://www.runtothefinish.com/running-on-ice-tips/ https://www.runtothefinish.com/cold-weather-running-gear References: PMID: 34652333 PMID: 34574624 PMID: 26756639 PMID: 34574624 PMID: 17473775 PMID: 34752434

5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for you, the distance can be challenging in terms of speed. If you want to improve your 5K time - whether that's a sub-40 min 5K, sub-30, or sub-20 - this is the episode for you! We also answered a listener question on run-walk intervals. Discussion points include: Weekly mileage when training for a 5K How to set a 5K goal pace 5K pace specific workouts Do you taper for a 5K? How to fuel for a 5K race Warming up before a 5K race How to pace a 5K race How to recover after a 5K race Further reading: https://lauranorrisrunning.com/how-to-improve-your-5k-time/ https://lauranorrisrunning.com/5k-pace-chart/ https://lauranorrisrunning.com/transition-from-the-marathon-to-5k/ https://lauranorrisrunning.com/taper-for-a-5k-or-10k-race/ https://www.runtothefinish.com/walking-a-5k/ https://www.runtothefinish.com/first-5k-tips/ https://www.runtothefinish.com/couch-to-5k/ https://www.runtothefinish.com/run-a-5k-in-30-minutes/

After a listener question about training logs, we dive into a controversial topic: diet trends. We are not registered dietitians, so please always defer to a sports RD for individual advice. Here, we take a hard look at what the evidence says on glycogen depletion training, fasting for runners, and low-carb diets.  Discussion points include: Glycogen depletion runs Intermittent fasting and fasted running Keto/high-fat-low-carb How restrictive diets can affect athletic performance Why carbs help your running How many carbs runners should eat Additional Resources: Everything Fat Loss by Ben Carpenter (https://amzn.to/49kNUt8) Athlete’s Plate Visual Guide:https://swell.uccs.edu/theathletesplate https://lauranorrisrunning.com/low-carb-training-and-running/ https://lauranorrisrunning.com/should-you-do-fasted-runs/ References: PMID: 28012184 PMID: 34001184 PMID: 30747558 PMID: 36173597 PMID: 34578819 PMID: 29315892 PMID: 22366285 https://journals.lww.com/nsca-scj/pages/articleviewer.aspx?year=2011&issue=02000&article=00003&type=Fulltext

Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatization and running at high altitudes in this episode. We also provide some helpful tips to make your next runs at high altitude feel better!  We also answer a listener question about easy pace for 5+ hour marathoners.  Discussion points include What actually counts as high-altitude running? Why is running at high altitude so hard? Should you use an elevation training mask to prepare for high-altitude running? How to deal with dehydration, sleep issues, appetite suppression, and GI upset at high altitude How to modify runs and workouts for high-altitude How long does altitude acclimatization take? References:  Cheung, S. & Ainsile, P. (2022). Advanced Environmental Exercise Physiology. Human Kinetics, 2nd ed.  Ehrman, J., Kerrigan, D., & Keteyian, S. (2018) Advanced Exercise Physiology.: Essential Concepts and Applications. Human Kinetics.  PMID: 9216951 PMID: 31691928 PMID: 29431471

In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you need to know if you want to race a 10K, including: How long should you train for a 10K? How to set a 10K goal pace Should you taper for a 10K race? Our favorite 10K workouts Mindset for racing a 10K How to pace a 10K race How to warm up before a 10K race How to fuel for a 10K Further resources:  Daniels VDOT Calculator: https://vdoto2.com/calculator/ Tinman Calculator: https://runfastcoach.com/calc2/index.php https://lauranorrisrunning.com/run-your-fastest-10k/ https://lauranorrisrunning.com/10k-training-plan-for-intermediate-to-advanced-runners/ https://lauranorrisrunning.com/how-to-pace-10k-race-5k-race/ https://www.runtothefinish.com/10k-pace-chart/ https://www.runtothefinish.com/tips-for-running-a-10k/ References:  https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171681/

Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We talk about tips for train running to help you get out on the trails and enjoy the experience. These trail running tips and techniques are based both on our coaching experiences and own experiences as two road runners who also run on trails.  Running by time versus distance on the trails Is it okay to walk when running on the trails? Running form for trail running How to navigate running trails Animal encounters during trail running Nutrition and hydration for trail runs Gear for trail running How to incorporate trail running into your training  Exercises for trail running How to pick trail running shoes Further resources: https://www.trailrunproject.com/ https://www.runtothefinish.com/how-to-prepare-for-your-first-trail/ https://www.runtothefinish.com/how-to-find-running-trails/ https://www.runtothefinish.com/trail-vs-road-running/ https://lauranorrisrunning.com/how-to-pick-the-best-trail-running-shoes-for-you/ https://lauranorrisrunning.com/trail-running-tips-road-runners/ https://lauranorrisrunning.com/how-to-successfully-venture-into-trail-racing-as-a-road-runner/ https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/

Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper running form for your feet? We answer those questions - and more - in our discussion on running gait.  Discussion points include:  Is there an ideal running cadence? Should you change your running cadence? What is vertical oscillation? Is there an ideal footstrike pattern? Is a rearfoot strike (heel strike) bad for you? Do you need a running gait analysis? What are overpronation and supination? Our top tips for improving your running gait We also answer a listener’s question on how to start trying running gels! The study in the European Journal of Sport Science is cited below in the reference list.  Further reading:  https://www.runtothefinish.com/stride-analysis-your-stride-is-a-running-fingerprint/ https://lauranorrisrunning.com/improving-running-cadence/ https://www.runtothefinish.com/running-cadence/ https://www.instagram.com/p/COKvTFzMc_5/ References:  PMID: 37115611 PMID: 25729311 PMID: 27501719 PMID: 30543498 PMID: 34757569

We tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are those barriers? How do we initiate more conversations around women's issues in running? Discussion points: The importance of watching female sports Domestic labor statistics and what they mean for sport participation  The recent history of women’s participation in running How to encourage young girls to participate in sport and running How to encourage adult women to participate in sport and running References:  https://news.gallup.com/poll/283979/women-handle-main-household-tasks.aspx https://www.researchgate.net/publication/364141158_Exploring_Women%27s_Marathon_Participation_in_the_United_States_1980-2019 Christine Yu (2023). Up to Speed. (purchase here) 

Topics include increasing running mileage, using the 10% rule, the Jack Daniels method, adjusting energy intake, incorporating cutback weeks, importance of recovery, conservative vs aggressive mileage increase

Tips for involving your family in running, including appropriate distances for kids, safely introducing them to running, and participating in fun runs together. Also discusses upper body soreness during long runs and races. Highlights the benefits of posture and upper body training for runners. Emphasizes the importance of encouraging kids in running and engaging in a variety of sports. Provides tips on getting the family involved in a turkey trot race and making running with family and kids fun and flexible.