Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with life. The question then becomes: how do you start running again? Is it a different protocol if you are returning from injury compared to coming back from a short couple weeks off? We guide you through how to start running again after various scenarios in this episode. Whether you are starting to run again or consistently running, we invite you to join the Run to the Finish Virtual Run...
Jul 01, 2023•34 min
Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day nutrition can lead to breakthroughs! As a disclaimer, we are not registered dietitians. Laura spent 15 credit hours in graduate school on sports nutrition and is a certified sports nutritionist through the International Society of Sport Nutrition. We also answer a listener question: how...
Jun 24, 2023•38 min
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...
Jun 17, 2023•31 min
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 havi...
Jun 10, 2023•28 min
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 ...
Jun 03, 2023•37 min
Have you ever felt tired in training and like you just don't have another gear? So many different factors can contribute to fatigue in runners - including low iron levels. In this episode, we discuss iron for runners and what you need to know about this essential mineral. This episode does not constitute as medical advice - ultimately, if you have questions about iron, you are encouraged to reach out to a registered dietitian or a medical doctor. Discussion points include: - Laura's and ...
May 27, 2023•39 min
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...
May 20, 2023•27 min
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 chargi...
May 13, 2023•39 min
Are you curious about how to become a running coach? In this episode of the Tread Lightly podcast, we have a candid conversation about how we became running coaches. We took different paths to get there (the field of Laura's first master's degree may surprise you!) - and your path may look different! This episode also covers running coach certifications and education resources. The episode content includes: Educational backgrounds of Laura and Amanda How we pivoted from journalism and co...
May 06, 2023•43 min
Electrolytes are a popular topic when the weather starts warming up! In this episode, we discuss everything you need to know about electrolytes for runners. Electrolytes include sodium, potassium, magnesium, chloride, and calcium. Many of your sports drinks and gels contain these - but what do they actually do? Will electrolytes help you reach your running goals, or are they overhyped? Discussion points include: - What are electrolytes? - What do electrolytes actually do for runners? - Do electr...
Apr 29, 2023•35 min
Episode 11 of the Tread Lightly podcast dives deep into the topic of foam rolling! Foam rollers are very popular recovery products. However, you may have seen some social media posts arguing that foam rolling is a waste of time. Should runners foam roll? We take an evidence-based approach to answer that question. Discussion points include: - the mechanisms of action of foam rolling, including how it affects your nervous system - should you foam roll for IT band pain? - does foam rolling reduce y...
Apr 22, 2023•29 min
Episode 10 answers the question: what should you do when you aren't training for a race? Non-race training includes immediately after a race (off-season) and general fitness/base building phases. You do not always need a race on the calendar as a runner! In fact, many runners thrive long-term when they give themselves some time for less intensive training between races. This episode focuses less on the science and more on practical applications. Amanda and Laura share how they train runners thro...
Apr 15, 2023•24 min
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...
Apr 08, 2023•31 min
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 ...
Apr 02, 2023•34 min
Episode 7 is about supplements for runners! So much could be said about supplements, so this episode is likely part one of many. Supplements for runners is a hot topic, and so we wanted to give evidence-based takes on various supplements. In this episode, we discuss: - What to look for in supplements (purity, efficacy, and safety) - How to determine if you need a supplement - The science of probiotic supplements! - Our take on Athletic Greens - Anti-inflammatory supplements (turmeric and CBD) - ...
Mar 26, 2023•39 min
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...
Mar 19, 2023•35 min
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 nutrit...
Mar 12, 2023•37 min
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? -stretch...
Mar 05, 2023•25 min
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: - ...
Mar 05, 2023•30 min
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 ...
Mar 05, 2023•34 min
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 ...
Feb 28, 2023•30 min
