Co-authors Tina Muir and Zoë Rom discuss sustainable running, exploring the connection between environmental sustainability and the sport. They touch on various topics such as training sustainability, overcoming challenges in the running culture, and taking action for climate justice. The authors also highlight initiatives, companies, and individuals contributing to sustainability in the running space. They encourage listeners to make a difference by taking small actions, and announce their upcoming book 'Becoming A Sustainable Runner.'

Are you interested in delving into the world of triathlon as a runner? What do you need to know? Coach Danielle Hirt (@runwithcoachd) is here to talk about all the things you need to know to get started in triathlon as a runner! -Overview of triathlon as a sport -Different triathlon distances -Where should a runner start when they want to make the transition into tri? -Biggest differences between training for a marathon/half standalone vs in a triathlon -Training intensity distribution in triathlon training -Brick workouts -Racing & transitions -Can triathlon make you a better runner? -and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ Coach D - endurance coach and personal trainer. Danielle has over a decade of distance running and recently turned to triathlons. She's completed two half Ironman distance triathlons and at the time of this recording is one week away from her third. Running will always be her first love but swimming and biking are a fun cross-training compliment! Danielle loves to introduce athletes to the sport of triathlon and help them unlock their athletic potential.  www.runwithcoachD.com

WHY AM I GETTING SLOWER? As coaches, this is a common question we we get, and Coach Amanda Brooks (@runtothefinish) and Coach Laura Norris, MS (@lauranorrisrunning), co-hosts of the Tread Lightly Podcast, are here to talk about it! -When an athlete comes to you and says "help, I'm getting slower", what are the first things that come into your mind about what you want to know about the athlete? -Detraining/time-off impacting fitness -Supercompensation negative trends due to life stress, poor fueling, etc -Overtraining and doing "too much" can actually take you backward -Generally, how often do you see athletes completely miscalculate simply how much their life stress impacts their training tolerance? -"Help, I think I'm getting faster but my races aren't reflecting that!" -"Help, I’ve gone from running BQ marathons to barely being able to run 5 miles in the past 6 months!" -"Help, I've started easy running but now I'm getting slower" - what are the possibles here? -When is it time to start working with a coach, when you just need to stop panicking and stay the course, when it's time to see a medical professional, etc Amanda Brooks is the author of the Run To The Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock and Loving the Run. With over 470 Amazon reviews declaring her advice is described as perfect for "middle of the pack runners that are trying to do the best for themselves, stay injury free, and train healthy while still living their lives." As a certified running coach and personal trainer, she's helped thousands of runners over the last 10 years, run over 26000 miles and believes running is more important now than ever before. Laura Norris is the owner and coach behind Laura Norris Running. She recently earned her Master of Science in Applied Exercise Science. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. She practices evidence-based coaching blended with a holistic treatment of the athlete as an individual. In her 7+ years of coaching, she's coached over 400 runners, from first-time racers to podium finishers. Her personal bests include a 1:34 half marathon and 3:29 marathon. She lives in Colorado with her husband, daughter, and two dogs. Laura's hobbies include running, gravel biking, learning German, daily Wordle, and sci-fi/action/fantasy movies and books.

Let's learn all about our calves nd Achilles tendons and how important they are for running! Sports Chiropractor Luke Nelson (@sportschiroluke) joins the show today to teach us all about our calves! -The structure of our calves: what are the key muscles? - What role do our calves play when we run? -Common calf-related issues runners face: tightness, muscle cramps, etc -The Achilles tendon and what it does -Common Achilles-related injuries -What can runners do to help make our calves as strong and functional as possible? -And more! Luke Nelson is a titled Sports & Exercise Chiropractor, who has worked in private practice in Melbourne, Australia for 20 years.  He has presented widely across Australia & Internationally, on various sporting injury-related topics, primarily focused on running. A keen fitness enthusiast himself, Luke has completed 7 marathons, an ultra-marathon and 2 Iron Man triathlons. Luke fulfils a number of committee roles including Past President & current Education chair of Sports Chiro Australia and Vice-chair of Sports Medicine Australia Victorian committee. His postgraduate qualifications include International Sports Chiropractic Practitioner, Postgraduate Diploma in Sports Chiropractic, Masters of Sports Science, ASCA Level 1 Strength coach & Athletics Australia Level 1 Recreational runner coach. Luke was recently awarded the 2022 ACA Chiropractor of the Year for his services to the profession.

What is pain? No, not the suffering we experience in a race or hard workout, but ACTUAL pain? Physical therapist Dr. Megan Waples, PT, DPT of @perfectstridept joins the show today to talk to us about pain! What is pain? Is pain always a bad thing? The difference between the "pain of racing" vs injury-related pain Is where you feel pain always where the issue is? Is inflammation always bad? Considering RICE for injury management Acute injury vs overuse injury vs chronic injury Chronic pain & cortical smudging Why it's emotionally challenging to rehab an injury Ways to "hack" your brain when you're going through rehab Talking about chronic pain Lifestyle factors that can help recovery Dr. Megan Waples (PT, DPT) is a former collegiate cross country and track athlete (Emory University) who now works with endurance athletes at Perfect Stride Physical Therapy in New York City. She has a special interest in helping runners get back to training pain-free. https://perfectstridept.com/megan-waples/

What can perimenopausal athletes do to support their health and training? Well, let's start with nutrition! Registered Dietitian Brooke Czarnecki, RDN, LD of Intentful Nutrition (@intentfulnutrition) joins the show today to talk about perimenopause, being an endurance athlete in perimenopause, and what you can do to support your health and performance during this time! What is perimenopause? Why it's a tricky time for runners specifically What are the symptoms of perimenopause? What's normal and NOT normal? Why the traditional advice of "eat less, move more" won't apply to you as a runner when addressing body composition changes The role of PROTEIN! What do you need? How does that change? Do your micronutrient needs change in perimenopause? Do intra-run nutrition recommendations change? What about running with insulin resistance? Weight loss drugs; what's the deal? and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ -- Brooke Czarnecki, RDN, LD is the founder of Intentful Nutrition, where she helps you understand the what, why, and how behind your nutrition. Her mission is for all individuals to tune out diet culture, understand their unique definition of health, and for all individuals to treat their body with dignity and respect. https://intentfulnutrition.com/

How can we stay competitive with our running as we age? That is the central question posed to our guest this week, Dr. Eoin Everard, PhD, biomechanist, physiotherapist, and current World and European Over-35 3k Champion! -How to extend high performance into your 40s and beyond -What a newer runner might expect from their ability to perform when starting in their late 30s, 40s, 50s, or beyond -What do we need to know about how our bodies change as we age? -Ways to modify your training appropriately as a masters runner -Nontraditional microcycle lengths -Normal wear & tear vs running related injuries -Addressing low-grade back pain -Reframing what "competitive" means for you -and more! Dr. Eoin Everard is a physiotherapist with a PhD in Biomechanics. He’s also a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m.  He is the founder of everardpilates.com  and has written a book called How To Get To The Line in the Best Shape Possible.

What's the difference between preventative work and rehabbing an injury? What is a physical therapist considering when you're coming in with an injury versus creating a preventative framework or targeting performance optimization? Dr. Marie Whitt, DPT (@dr.whitt.fit) rejoins the show to talk all things rehab vs prehab! What is rehab vs prehab? Differences in phases of injury rehab: where we start and where we're going Load, reps, and frequency Is rehab/prehab also strength training? When exercises serve more than one function (strength? mobility? power?) Time-savers for including "all the things" in your training How much strength training do you REALLY need? Key exercises to build strength and power Explosive vs reactive strength When is it time to see a physical therapist? FREE Strength Guide from Dr. Marie Whitt: https://drwhittfit.ck.page/strengthchallenge  Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level! https://www.drwhittfit.com https://www.instagram.com/dr.whitt.fit

Sports dietitian Holley Samuel discusses low-carb diets for endurance athletes, exploring intentional vs unintentional carb restriction, performance gains, research limitations, health risks, and body composition. They also dive into the relationship between carb restriction and Low Energy Availability (LEA), as well as the outliers who thrive on low-carb approaches. Holley emphasizes finding a realistic and sustainable balance and navigating dietary changes with professional help.

How can we make running a sport that is welcome to ANYONE who wants to run? Marathoner, author, coach, & activist Martinus Evans (@300poundsandrunning | @runslowaf) joins the show for a wide-ranging conversation about his new book, The Slow AF Run Club, size & pace inclusivity, challenging the status quo, having uncomfortable conversations, and about being a voice for change and a force for good in the running community by helping runners of ALL paces, ALL abilities, and ALL goals find a place in our sport and be welcome for exactly who you are! Martinus' story of being a runner for over a decade & running 8+ marathons since his doctor told him to “lose weight or die” in July 2012 Issues that slower runners routinely face in races Ways we can be more inclusive (from race organizers to sportswear companies) Your pace has nothing to do with your worth as a person!!! Finding the joy in running beyond pace goals or running for weight loss The gatekeeping he's experienced participating in major races "The Slow AF Run Club" book and what inspired him to write it The experience Martinus has had trying to promote his work and his book (and who turned him down) Running for health & joy as the ultimate experience ...and more! Martinus Evans has run over eight marathons since his doctor told him to “lose weight or die” in July 2012. Since then, he’s also coached hundreds of runners and founded the Slow AF Run Club, a community of over 10,000 members worldwide. He is also the author of the book Slow AF Run Club: The ultimate guide for anybody who wants to run.  When he’s not running races around the world, he enjoys speaking passionately about issues related to size-inclusivity, mindset, DEI and mental health. https://300poundsandrunning.com https://slowafrunclub.com