Tread Lightly Running Podcast

The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is an entirely different challenge. In this episode, we discuss how to improve your mile time - whether you are aiming for a 5 minute mile or 12 minute mile. Discussion points include: What are the benefits in racing a mile? The physiology of racing a mile How to train for a mile race Speed workouts to improve your mile time Supplemental workouts including plyometric workouts How often can you race a mile? Do you taper for a mile race? How to pace a mile race Nutrition considerations for racing a mile References:  PMID: 34021488  PMID: 30299184

A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we wade through the myth and evidence in this episode.  How does blood donation impact your running? Does running make you look older? Do zero drop shoes protect you from running injury? Should you stop running when you reach menopause? Is running marathons bad for your health? Does sweating in the cold make you sick? If you enjoyed this episode, you may also like: Episode 25: Running during Perimenopause and Menopause Further resources: https://lauranorrisrunning.com/donating-blood-affects-running/ https://lauranorrisrunning.com/sunscreen-for-runners/ https://www.runtothefinish.com/zero-drop-shoe-review/ https://lauranorrisrunning.com/heel-strike-running/ https://www.runtothefinish.com/best-cushioned-running-shoes/ References:  PMID: 22953596 PMID: 31685526 PMID: 31045685

Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However, we’ve noticed that a lot of the online advice that focuses mostly on how to start running if you have a larger body - but what about if you are a seasoned runner who is taller, more muscular, or heavier?  Discussion points include: What are the Athena and Clydesdale categories? Do you need to lose weight to start running?  Understanding “metabolically healthy” How does running in a larger body increase your injury risk? Do larger runners need more fuel during long runs/races? Sweat rates for taller and heavier runners Running gait variations for taller runners Inclusive sizing gear/clothing brands Tips for new runners Sweat test instructions: https://www.featherstonenutrition.com/hydration/ References: PMID: 27852613 PMID: 38350462 https://www.health.harvard.edu/blog/overweight-and-healthy-the-concept-of-metabolically-healthy-obesity-201309246697

First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice. Discussion points include: When can you start running again injury? Designing return to run plans based on how long you were off How to use cross-train during injuries How to reintroduce hard workouts/fast running after injury

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