Tread Lightly Podcast

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:

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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!

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/

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. 

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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. 

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: 

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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

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

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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: 

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Most runners want to run faster - it's one of the most common questions we receive as running coaches. You can find tons of advice out there on how to run faster - and not all of it is good advice. We are here to help you; in this episode, we take a look at the evidence on what actually helps you become a faster runner.

We also answer a listener question about when to stop strength training before a race.

Discussion Points Include:

• The outsized power of strides and hill sprints

• The impact of running volume/weekly mileage on getting faster

• Does strength training help you run faster?

• The importance of patience and trial and error in training

• The trap of too much specificity

• Why rest days and cutback weeks are essential if you want to run faster

• How to safely incorporate all of these tips into your training

• Why not eating and sleeping enough is holding you back

  
  

  This episode is brought to you by the Run to the Finish Virtual Run Club! Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/ - a great deal! You will access a true wealth of resources, including training plans designed by both Laura and Amanda.

  
  

  References:

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https://www.researchgate.net/publication/304607794_Joint-Angle_Specific_Strength_Adaptations_Influence_Improvements_in_Power_in_Highly_Trained_Athletes

After months of pregnancy, childbirth, and the uncomfortable first six weeks, you are probably eager to start running again after having a baby! However, postpartum running can be a tricky time to navigate. You may not have run in a long time, you may be sleep deprived, and you may be breastfeeding. In this episode, we share postpartum training tips for mother runners.

This episode addresses:

• How pregnancy and postpartum change your body 

• How long should you wait to start running again after having a baby

• How to know if you are ready to run after having a baby

• Signs and symptoms 

• Breathing and pelvic floor exercises to do before running

• How to return to running once you feel ready to run

• What is normal in postpartum running

• Breastfeeding and running

We also answer a listener's question on what to eat before a long run or race!

This episode is brought to you by the Run to the Finish Virtual Run Club! Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/ - a great deal! You will access a true wealth of resources, including training plans designed by both Laura and Amanda.

Programs mentioned in the show:

- Bump Runner Postpartum program: https://www.thebumprunner.com/programs/postpartum

- ReCore Fitness: https://www.recorefitness.com/store/recore-postpartum-program

Relevant articles:

- Laura's experience: https://lauranorrisrunning.com/postpartum-running-my-experience-at-seven-months-postpartum/

- When you can start running after having a baby: https://lauranorrisrunning.com/when-can-you-start-running-after-giving-birth/

- Steps for return to run postpartum: https://lauranorrisrunning.com/postpartum-running-how-to-safely-resume-running/

- Stroller running tips: https://lauranorrisrunning.com/stroller-running-tips-for-effective-and-enjoyable-training/

-Postpartum running: https://www.runtothefinish.com/postpartum-running/

- Peeing while running: https://www.runtothefinish.com/peeing-while-running/

This episode focuses on advice for first-time marathoners! However, even experienced marathoners will find this episode helpful. We delve into the details of marathon training, race day, choosing a race, and more! 

• How do you know if you are ready for a marathon?

• How many weeks should your marathon training plan be?

• How many days per week do you need to run per week?

• How many miles per week should you run in marathon training?

• Training for time versus training for distance in your first marathon plan

• Using the run-walk strategy for your first marathon

• Fitting in strength training when training for your first marathon

• Speed workouts during training for your first marathon

• Marathon goal pace for your first marathon 

• How to choose which race to run for your first marathon

• Our top race day tips for your first marathon

At the end of the episode, we mentioned Amanda’s fantastic Run Club resource! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club features a wealth of resources, including some training plans designed by Laura. You can sign up here: https://www.runtothefinish.com/online-running-group/

We also mentioned Amanda's 30 Day Core program. This program is great for strength training work that fits into marathon training. You can purchase it here: https://www.runtothefinish.com/30-day-core-challenge/

Summer running is here - and we have all you need to know about running in the heat! You are not losing your fitness when you start to slow down during summer runs - rather, your body is reacting to the physiological stress of running in the heat. We share both evidence-based and experience-based tips on heat acclimation and summer running - so that you can turn summer training into fall PRs. 

We also answer a listener question: how do you, as coaches, approach peak week in marathon training?

Our discussion on heat acclimation and running in the heat includes:

• The physiological effects of heat and humidity on the body during exercise

• How overreaching can occur when running in the heat

• Practical techniques to make summer running more tolerable

• How long does heat acclimation take?

• The benefits of year-round heat acclimation 

• How hot is too hot to run? 

• Signs of heat exhaustion/heat stroke

  
  

  We referenced episode 12 (Electrolytes for Runners) and Episode 6 (Marathon pacing) for further information on hydration and running a marathon in the heat.

References:

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Episode 14 continues the conversation on how to become a running coach. If you haven't already, listen to episode 12 for a discussion on certification and education. This episode focuses on the business side of run coaching - how do you actually get and keep clients? Laura and Amanda draw from their collective 18+ years of coaching experience to share their best tips.

Topics discussed include:

• Marketing tips for running coaches, including the power of testimonials
• Why you should start charging coaching clients from the start
• Different formats of coaching: in-person vs. virtual, individual vs. group
• Being a coach on your own vs. joining a larger coaching team
• The onboarding process: Waivers, collecting payments, client intake forms, initial consult calls
• What our days actually look like
• How to find coaching clients
• Measuring client success

Episode 9 dives deep into the topic of 80/20 Running! 80/20 running has been a popular concept for around a decade now. You have likely heard about it on Instagram or read books on the topic. In this episode, we dive into the science of 80/20 running - and how you can actually apply it in your training.

Key moments in this episode include:

- The origins of 80/20 running

- What actually is 80/20 running (polarized vs pyramidal training intensity distribution)

- The science of what happens in each training zone

- Do recreational runners need to follow 80/20 running?

- How to implement 80/20 intensity distribution in your own training

- How to account for cross-training such as Peloton workouts

We also answer a bonus listener question: Do runners benefit from doing core strength exercises?

Further reading:

https://lauranorrisrunning.com/training-intensity-distribution-for-runners/

For more on training intensities, listen to Episode Two on Zone 2 Training!

References:

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Episode 8 of the Tread Lightly podcast dives into a popular topic: carbon plated running shoes! If you haven't worn them, you've likely seen the bright neon supershoes at races over the past few years. Carbon plated shoes are hugely popular - but are they the right marathon running shoe for everyone?

In this episode, we discuss:

- Responders vs non-responders to carbon plated running shoes

- Do slower runners get the same benefits?

- Injury risk from carbon plated running shoes

- How to choose the best marathon running shoes for you

More resources:

https://www.runtothefinish.com/marathon-running-shoes/

https://www.runtothefinish.com/nike-zoomx-vaporfly-next-2-review/

https://www.runtothefinish.com/nike-alphafly-vs-vaporfly/

https://lauranorrisrunning.com/marathon-running-shoes/

References

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  Bhimani et al. (2022). Use of flexible carbon fiber insoles for hallux rigidus: a randomized controlled trial. AOFAS Annual Meeting.

  
  

Episode 6 is all about marathon pacing! Chances are, you've hit the wall in a marathon before. We share tips on how to pace a marathon so that you don't hit the wall - and maybe run a PR!

We delve into:

- how to adapt your marathon strategy based on the course profile

- Pacing tips for downhill marathons like Boston Marathon

- Tips for running a marathon in hot weather

- how to strategically manage the tougher parts of the marathon

- how to set a marathon goal pace 

Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/

Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/

References:

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You can contact us with questions, comments, and topic requests at:

email: podtreadlightly@gmail.com

IG: @treadlightly running

@runtothefinish

@lauranorrisrunning

Episode 5 covers the topic of long run nutrition! We approach how to fuel long runs and races (15K to ultra) from both science and practice. We want you to understand why you should fuel - along with how you can actually hit your carbohydrate goals in a long run/race without feeling sick. 

Topics in this episode include:

- carbohydrate goals for long-distance running

- why fueling on your long runs won't make you gain weight

- how to actually get in all those carbs on long runs

- sport nutrition products vs whole foods

- gut training to avoid GI upset on race day

We mention the Feed in the episode - https://thefeed.com/ (non-affiliate link, Laura really loves this company).

References 

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• Jeukendrup & Gleeson (2016). Sport Nutrition (4th ed.) Human Kinetics

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

@treadlightlyrunning

email: podtreadlightly@gmail.com

Episode 4 tackles the question: should runners stretch? You may have heard that you always need to stretch before or after runs. Is that true, based on the most recent science? We take an evidence-based approach to our discussion on stretching for runners, including:

- should you stretch before runs?

-types of stretches for runners, including static vs dynamic stretching

- flexibility vs mobility

- why runners don't need to touch their toes

- does stretching reduce your injury risk?

-stretching in general vs stretching directed by a physical therapist

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

References: 

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We are back in episode 3 to discuss the hot topic of menstrual cycle sycning. Should you change your training based on where you are in your menstrual cycle? You've probably seen things on Instagram about how you should do different workouts in different weeks based on your hormones. But does the research actually support this - and is it an effective way to train? We delve into recent research and share practical recommendations for training around your period.

Discussion points include:

- what is actually going on in your menstrual cycle?

- an overview of what the research actually says about how your menstrual cycle impacts your training

- individual approaches based on how you feel

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

References:

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In our second episode, we discuss Zone Two training! Zone 2 running is very popular right now - so what exactly is it?

We take a deep dive into zone 2 training, including:

- the science of zone 2 training

- how to implement zone 2 training into your running

- factors affecting your heart rate on runs

- heart rate training for runners and how to calculate your heart rate zones

Lactate Threshold/Friel Method:

For this method, run a 30 minute time trial (as far as you can in 30 min!) after warming up. Wear a chest strap to record your heart rate. Your average heart rate in the final 20 minutes is your lactate threshold heart rate (LTHR). 

• Zone 1: Less than 80% of LTHR
• Z2: 80–88% of LTHR
• Z3: 89–95% of LTHR
• Z4: 96–99% of LTHR
• Z5: 101%+ of LTHR

Seiler Method: 

• Zone 1: 55-72% MHR
• Z2: 72-82% MHR
• Z3: 82-87% MHR
• Z4: 87-92% MHR
• Z5: 93-100% MHR

Polar Method: 

• Zone 1: 50-60% MHR
• Z2: 61-70% MHR
• Z3: 71-80% MHR
• Z4: 81-93% MHR
• Z5: 94-100% MHR

Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder.

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com

In our first episode of the Tread Lightly podcast, we examine the popular "rule" that you should not run for longer than three hours in marathon training. Does the evidence support this?

We take an evidence-based and practical approach to long run duration. In this episode, we discuss:

- The origins of the three hour long run rule and how it may be outdated

- How to recover better from long runs

- What research actually says about long runs in marathon training

- How should 4, 5, or 6 hour marathoners train?

- How can you adjust your training to ensure that you are preparing yourself for your marathon (or ultra) without getting injured? 

You can listen to Episode 5, The Applied Science on Long Run Fueling, for more information on how to fuel your long runs.

References:
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Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder. 

You can contact us with questions, listener comments, or topics for future episodes at: 

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com