Tread Lightly Podcast

Has your running watch ever told you that your VO2max improved? Or that your training was unproductive? Running watches give us more information now than ever - but what does that data actually mean? We dive into some of the most popular running watch stats, such as VO2max, heart rate data, and recovery time, so that you know what data you need - and what to ignore.  Discussion points include:  Can your running watch actually measure your VO2max? Understanding the heart rate zones on your running watch Training status, including the notorious Garmin “unproductive” status  Can your watch tell you how long you need to recover? Are race predictors on running watches accurate? Is running power a useful metric? How much data do you really need to pay attention to? For the lactate threshold heart rate test: https://lauranorrisrunning.com/lactate-threshold-test/ Amanda has an extensive guide to GPS watches, including reviews, on her website: https://www.runtothefinish.com/running-gear/gps-watch/ We also answer a listener's question about how to adjust your running when your job involves a lot of time on your feet. 

Muscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How to you manage muscle soreness so you can keep training? We answer those questions and more in this episode! Topics include:  What is delayed onset muscle soreness (DOMS)? Why being sore all the time is a problem What causes DOMS? Is inflammation bad? Post-run recovery nutrition to reduce muscle soreness Why underfueling on your long runs can increase muscle soreness Supplements that may reduce muscle soreness Should you use ice baths to reduce muscle soreness? Should you take NSAIDs for muscle soreness? Do you need recovery boots, cryotherapy, or other trendy recovery tech? Further reading:  https://lauranorrisrunning.com/should-you-run-if-your-legs-are-sore/ https://www.runtothefinish.com/sore-muscles/ https://www.runtothefinish.com/run-with-sore-legs/ https://lauranorrisrunning.com/best-protein-powders-for-runners/ https://lauranorrisrunning.com/fueling-on-your-runs/ https://www.runtothefinish.com/running-recovery-tools/ https://lauranorrisrunning.com/massage-gun-worth-it/ We also answered a listener question on VO2max testing. Laura mentioned a threshold field test - here’s how to do that: https://lauranorrisrunning.com/lactate-threshold-test/ If you enjoyed this episode, you may also enjoy: Episode 5: The Applied Science of Long Run Nutrition Episode 7: Supplements for Runners Episode 11: Is Foam Rolling Worth the Time? This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/ References:  PMID: 33440334 PMID: 29345167 PMID: 33266318 PMID: 29534444 PMID: 27322029 Antonio, J., Kalman, D., Stout, J., Greenwood, M., Willoughby, D., and Haff, G. (2008). Essentials of sport nutrition and supplements. Humana Press.  Housh, T. J., Housh, D. J., and DeVries, H. A. (2016). Applied exercise and sport physiology with labs (4th ed.). Holcomb Hathaway.

This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/ Discussion points include: What exactly does a marathon taper look like? The science behind why you do a marathon taper How a taper helps you hold marathon pace on race day A two-week vs three-week taper Tapering for a goal race vs a “for fun” marathon Navigating the “taper crazies” Understanding aches vs injury during the taper What NOT to do during the marathon taper Should you do a shakeout run before a marathon? Strength training during the marathon taper References:  PMID: 37163550 PMID: 17762369 PMID: 34651125 PMID: 33374897 If you enjoyed this episode, you may also like: Episode 6: Marathon Pacing Episode 17: First Marathon Tips Episode 20: What to Eat Before a Race

You sent in your running questions, and we have your answers! We spent this episode answering listener questions, including: What are our tips for training for a marathon in summer weather? How do you improve running cadence - and why would you do this? Running tips for heavier and slower runners How do you get into a racing mindset? What adaptations are targeted when doing tempo vs intervals vs other speed work? How do you adjust a training plan for injury or illness? What stats on your watch are actually helpful? How do you protect your skin from the sun when running? From our sunscreen answer: Supergoop Play Sunscreen: https://amzn.to/3sdBQc3 Coola Sunscreen: https://amzn.to/45EG233 Want to pick our brains? We want to answer your questions! Please send any questions you want answered to @lauranorrisrunning, @runtothefinish, or @treadlightlyrunning on Instagram, or email podtreadlightly@gmail.com 

Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear we currently use (and enjoy) in summer 2023: running watches, running shoes, splurge items, sport nutrition, hydration vests, and more! Some of the gear recommended in the podcast: Salomon Active Skin hydration vest Nathan Pinnacle Hydration vest Coros Apex Pro 2 Garmin Forerunner 265 Garmin Enduro  Polar Vantage v2 Polar H9 Heart Rate Strap Saucony Triumph Hoka Challenger New Balance Fuel Cell Rebel  Saucony Endorphin Shift Ruffwear Roamer Leash Sore & Tired Canyon Grizl 6 Our reviews:  https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/ https://www.runtothefinish.com/ultimate-guide-to-running-hydration/ https://www.runtothefinish.com/garmin-enduro-review/  https://www.runtothefinish.com/marathon-running-shoes

We answer one of the most common questions we receive as running coaches: how many miles (or kilometers) should you run per week? Discussion points include: Why your weekly training volume is fluid, not static The rationale for high-volume training Why you need to consider strength training, cross-training, nutrition, and lifestyle into determining your weekly training volume Individual response and why some athletes may not need high mileage Why training time matters more than miles or kilometers Training volume is dependent on the frequency of running How to use past performances to guide your training Finding the balance of volume and intensity What to do if you are struggling to increase low mileage We also answer a listener's question about how to carry your gels on race day.  Amanda’s mileage chart: https://www.instagram.com/p/CfBpdskAcuT/ References PMID: 27570626 PMID: 31045681 PMID: 35418513 PMID: 34021488

This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies to both male and female runners over age 50.  Discussion points include:  The importance of consistent resistance training Adjustments to your training schedule, such as 10-day training cycles and more frequent cutback weeks How to maintain VO2max and speed with age Temperature regulation adjustments for older athletes The importance of protein for masters athletes Why low-carb diets are not the solution for menopausal athletes Supplements that may benefit aging athletes Setting running goals as an older runner Further resources: Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/ Everything Fat loss by Ben Carpenter: https://amzn.to/3Y8iFwk Plyometric exercise guide: https://www.runtothefinish.com/beginner-plyometric-exercises/ References PMID: 31210647 PMID: 33800439 PMID: 28181774 PMID: 34201810 PMID: 30387072 PMID: 22313809 PMID: 25051286 PMID: 28012184 Haff & Triplett, Essentials of strength training and conditioningHoush, House, & deVries, Applied exercise science and sport physiology

We tackle a topic that not a lot of people like to talk about, but affects many runners - how perimenopause and menopause affect your running. Both Amanda and Laura have experience working with runners experiencing mid-life hormonal shifts. Hopefully, we can help those who are struggling with their running during perimenopause, so that they can keep running after menopause. This episode is part one of two. In this episode, we discuss: Understanding the definitions of perimenopause and menopause The physiology of perimenopause and menopause How strength training can be protective against performance declines in perimenopause and menopause Tips for managing fatigue and stress during perimenopause Tips for improving sleep quality and dealing with night sweats This episode is part one of two - so be sure to tune into the next one for training recommendations!  We mention Amanda’s Run Club in this episode. Use the code treadlightly to save $50 on a one-year subscription - ⁠https://www.runtothefinish.com/online-running-group/⁠ Further resources: Next Level by Dr. Stacy Sims and Selene Yeager: https://amzn.to/3q8627P References:  PMID: 22038497 PMID: 29699592 ⁠https://blog.femalefoundersfund.com/suffering-in-silence-the-biases-and-data-gaps-of-menopause-e5f131b4b581⁠ ⁠https://hellobonafide.com/pages/state-of-menopause⁠ ⁠https://www.census.gov/data/tables/2017/demo/popproj/2017-summary-tables.html⁠

Have you ever felt like your running is getting worse, even as you put in more training? In this episode, we delve deep into the topic of overtraining syndrome and training-overload (signs of overtraining without a medical diagnosis). Overtraining is characterized by a long-term decline in performance, as well as symptoms affecting your overall health and well-being. Overtraining affects recreational runners and it is essential for runners to have knowledge of overtraining to both treat it and prevent it. Discussion points include: Is there no such thing as overtraining, just under-recovery - or does overtraining exist? Defining functional overreaching, non-functional overreaching, and overtraining The signs and symptoms of overtraining The underlying mechanisms of overtraining Short-term and long-term consequences of overtraining What to do if you are overtraining Training approaches to minimize the risk of overtraining References:  PMID: 32064575 PMID: 34181189 PMID: 25028798 PMID: 32179050 PMID: 34496702

Every runner has experienced a race where their fitness was there - but their mind gave up. Mindset plays a tremendous role on endurance performance. However, mastering your mindset and improving your mental toughness in running is not as simple as "getting hard" or "toughing it out." In this episode, we share evidence- and experience-based approaches for mastering your mindset - while also still enjoying your running. Discussion points include: -Mindset techniques to use to reframe a tough run -How to use different types of workouts to boost your confidence - Using a training journal as a mindset tool  - How to optimize your self-talk during races and hard workouts - The psychology of visualization and how to effectively use it - How smiling is a powerful mindset tool on race day - Using exposure therapy to overcome race nerves - The power of falling in love with the process and being your authentic self - How to frame tough races, DNFs, and DNS Further Resources: Elite Minds: https://amzn.to/46JILtq Run to the Finish (Amanda’s Book): https://amzn.to/46JeoDr SWAP Podcast Grayson Murphy Interview: https://podcasts.apple.com/us/podcast/153-grayson-murphy-interview-world-champion-talks-happiness/id1521532868?i=1000612375489 References:  PMID: 31135272 https://www.sciencedirect.com/science/article/abs/pii/S1469029217303461 https://www.tandfonline.com/doi/abs/10.1080/10413200.2010.544279