This whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Amanda and Laura both have years of experience of running in the cold (from living in Northwest Indiana and Colorado). We take a look at what the research says about cold weather endurance training and share tips and tricks we’ve learned over the years. Discussion points include: Motivation during the winter months The value of pre-run warm-ups for running in cold weather How to dress for ...
Nov 25, 2023•32 min•Transcript available on Metacast 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...
Nov 18, 2023•33 min•Transcript available on Metacast After a listener question about training logs, we dive into a controversial topic: diet trends. We are not registered dietitians, so please always defer to a sports RD for individual advice. Here, we take a hard look at what the evidence says on glycogen depletion training, fasting for runners, and low-carb diets. Discussion points include: Glycogen depletion runs Intermittent fasting and fasted running Keto/high-fat-low-carb How restrictive diets can affect athletic performance Why carbs help y...
Nov 11, 2023•29 min•Transcript available on Metacast 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 h...
Nov 04, 2023•34 min•Transcript available on Metacast In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you need to know if you want to race a 10K, including: How long should you train for a 10K? How to set a 10K goal pace Should you taper for a 10K race? Our favorite 10K workouts Mindset for racing a 10K How to pace a 10K race How to warm up before a 10K race How to fuel for a 10K Fu...
Oct 28, 2023•35 min•Transcript available on Metacast Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We talk about tips for train running to help you get out on the trails and enjoy the experience. These trail running tips and techniques are based both on our coaching experiences and own experiences as two road runners who also run on trails. Running by time versus distance on the trails Is it okay to walk when running on the trails? Running form for trail running How to navigate running ...
Oct 21, 2023•34 min•Transcript available on Metacast Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper running form for your feet? We answer those questions - and more - in our discussion on running gait. Discussion points include: Is there an ideal running cadence? Should you change your running cadence? What is vertical oscillation? Is there an ideal footstrike pattern? Is a rearfoot strike (heel strike) bad for you? Do you need a running gait analysis? What are overpronation and supina...
Oct 14, 2023•30 min•Transcript available on Metacast We tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are those barriers? How do we initiate more conversations around women's issues in running? Discussion points: The importance of watching female sports Domestic labor statistics and what they mean for sport participation The recent history of women’s participa...
Oct 07, 2023•30 min•Transcript available on Metacast We devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury or race, when you return to the mileage you previously did? Is the 10% rule a helpful guideline? The Jack Daniels equilibrium method Does the approach for increasing mileage differ depending on your pace? How to use cutback weeks when increasing running mileage Shou...
Sep 30, 2023•33 min•Transcript available on Metacast Do you want to get your family, including spouse and kids, involved in running? In this episode, we share both evidence-based and practical tips for how to run with kids and family. Discussion points include: What distances are appropriate for young kids? How to safely introduce your kids to running How to get your family involved in running Doing Turkey trots and other fun runs with your family We also answer a listener's question on upper body soreness during long runs and races. Resources...
Sep 23, 2023•25 min•Transcript available on Metacast 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 ...
Sep 16, 2023•32 min•Transcript available on Metacast 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 m...
Sep 09, 2023•36 min•Transcript available on Metacast 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 mara...
Sep 02, 2023•32 min•Transcript available on Metacast 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 a...
Aug 26, 2023•32 min•Transcript available on Metacast 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...
Aug 19, 2023•31 min•Transcript available on Metacast 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 kilomete...
Aug 12, 2023•35 min•Transcript available on Metacast 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 ...
Aug 05, 2023•34 min•Transcript available on Metacast 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 ...
Jul 29, 2023•30 min•Transcript available on Metacast 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 p...
Jul 22, 2023•30 min•Transcript available on Metacast 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 ...
Jul 15, 2023•34 min•Transcript available on Metacast Let’s talk about running shoes! Running shoes are the most essential piece of gear for training - and now, there are more options than ever. This episode answers all the major questions about running shoes. In this episode, we discuss: What all the running shoe terms (heel-toe drop, stack height, etc) mean The benefits of rotating your running shoe How to pick a running shoe How many pairs of running shoes do you need? Why you should not train regularly in carbon plated shoes When to replace you...
Jul 08, 2023•31 min•Transcript available on Metacast 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•Transcript available on Metacast 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•Transcript available on Metacast 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•Transcript available on Metacast 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•Transcript available on Metacast 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•Transcript available on Metacast 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•Transcript available on Metacast 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•Transcript available on Metacast 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•Transcript available on Metacast 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•Transcript available on Metacast