The half marathon is one of the most popular race distance out there, for both experienced and novice runners. This episode focuses on how to train for your first marathon - while minimizing injury risk and enjoying the experience. These tips can also be helpful even if you are an experienced half marathon runner! Discussion points include: Do you need to race shorter distances before you do a half marathon? How long should you spend training for your first half marathon? How to pick a half mara...
Jun 29, 2024•31 min•Transcript available on Metacast Are you traveling for a marathon (or other distance) soon, either domestically or internationally? Then this episode is for you! We have tips on how to make your destination race - and all the travel logistics around it - the smoothest and most enjoyable experience possible. Discussion points: Managing your hydration while traveling for a race How to sleep on an airplane How to deal with jet lag around your race Should you do a shakeout run after arriving at your destination? Nutritional conside...
Jun 22, 2024•30 min•Transcript available on Metacast Easy runs, interval workouts, strength training, prehab work, warm-ups, cross-training, and recovery - it’s a lot for anyone, much less if you are balancing a job and family! Additionally, you may have received messaging before that you NEED to do more to improve - but maybe that doesn’t mesh with your real life. There is a big gap between training theory and the actual applied practice of training. So how do you fit in running, strength, and supplemental training into your life? We are bringing...
Jun 15, 2024•31 min•Transcript available on Metacast This experience happens to virtually every runner. No matter how well your training cycle went, race day doesn’t go as planned. You get sick on race week, the weather forecast looks sub-optimal, you have a lot of work stress, or you just don’t feel great on race day. We draw on our coaching experiences as well as a basic understanding of race day physiology for this episode. Before all that, we answer a listener’s question about what to do in the couple of months before starting a marathon train...
Jun 08, 2024•37 min•Transcript available on Metacast Are stability shoes outdated or the magic key to preventing injury? It’s actually neither - for some runners, they are the appropriate shoes, but they aren’t for everyone. We discuss overpronation and stability shoes in this episode. Discussion points include: Understanding pronation and supination in the running stride Is overpronation bad? What are stability shoes and how do you if know you need them? Will stability shoes prevent injury? How do you know if you are wearing the right running sho...
Jun 01, 2024•29 min•Transcript available on Metacast The big marathons including Boston and New York are ubiquitous on social media - but do they live up to the hype? We take a different format in our episode today and provide you with a nuanced hot take (as paradoxical as that sounds) on the most popular marathons. First, we answer a listener’s question about taking Tylenol or Advil before a race. Then, we dive into a hot take: are the World Marathon Majors, including the Boston Marathon, overhyped on social media? Discussion points include: How ...
May 25, 2024•28 min•Transcript available on Metacast 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 ...
May 18, 2024•33 min•Transcript available on Metacast 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 swea...
May 11, 2024•28 min•Transcript available on Metacast 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 ca...
May 04, 2024•30 min•Transcript available on Metacast 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 ...
Apr 27, 2024•31 min•Transcript available on Metacast 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? Trainin...
Apr 20, 2024•34 min•Transcript available on Metacast 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 r...
Apr 13, 2024•36 min•Transcript available on Metacast 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 sh...
Apr 06, 2024•36 min•Transcript available on Metacast 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 actuall...
Mar 30, 2024•32 min•Transcript available on Metacast 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...
Mar 23, 2024•37 min•Transcript available on Metacast 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 l...
Mar 16, 2024•31 min•Transcript available on Metacast As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider. This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives. Discussion points include: Basic medical recommendations What is safe for running while pregnant? How to navigate body changes during pregnancy as a runner Hydration and nutri...
Mar 09, 2024•32 min•Transcript available on Metacast You asked and we are answering! This episode answers listener questions on all things running, including: Should you do a tune-up race or a baseline race before training? Can anyone run a marathon? How to manage incontinence/leakage when running How do you pick the right running coach for you? Are apps like Apple Fitness or Peloton effective for general strength training? How do you incorporate group runs into a training plan? How do you care for blisters, calluses, and black toenails? Do you ne...
Mar 02, 2024•33 min•Transcript available on Metacast Are you tired all the time, both during runs and during the rest of the day? We have received a few listener questions on this topic, so we are taking a deep dive into training fatigue, abnormal fatigue, bloodwork, training load management, and more! Amanda’s experience with fatigue and running Normal vs abnormal fatigue Is your nutrition causing fatigue? Low energy availability Eating disorders and disordered eating Is it your training plan that is making you tired? Other factors that may cause...
Feb 24, 2024•33 min•Transcript available on Metacast Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for most runners - so we are sharing what we have found works in real-life coaching practice. Before all that, we answer a listener’s question on beetroot supplements for running. Discussion points include: Intrinsic vs extrinsic factors that influence one’s ability to run a BQ How to cho...
Feb 17, 2024•35 min•Transcript available on Metacast We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited rule that you should never run longer than three hours in training? We re-recorded our first ever episode for an updated discussion (with better audio quality!). We dive into the science of marathon long run length, as well as provide some practical recommendations. Before al...
Feb 10, 2024•34 min•Transcript available on Metacast We start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most common questions we hear as running coaches: when is it okay to quit a run? When should you push through? When should you skip a run altogether? How do you discern low motivation versus a legitimate reason to quit a run? Discussion points include: Our take on the “no days off” mentality in running What to do when your running motivation is low Should you run with a cold or other illn...
Feb 03, 2024•39 min•Transcript available on Metacast This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more. Discussion points include: Why glycogen depletion can cause you to slow down (2:05) Gender and age differences in slowing down during a marathon (3:40) Does the length of your training runs impact your fatigue resistance? ...
Jan 27, 2024•28 min•Transcript available on Metacast We answer a listener's question on rebuilding mileage after a few weeks of lower-volume training before diving into a frequently requested topic - knee pain while running. We dive into the different types of knee pain, what causes knee pain for runners, how to treat runner’s knee and IT band pain, and more. Discussion points include: Is running bad for your knees? (3:10) What are the causes of knee pain for runners? (5:28) What causes IT band pain and how to resolve it (6:50) Does changing your ...
Jan 20, 2024•35 min•Transcript available on Metacast What is the grey zone in running? The benefits and detriments of running in the grey zone How to use the talk test When to use zone 3 training Should you do all of your long runs at marathon pace? What is polarized training (hard days hard, easy days easy) Marathon pace/zone 3 workouts Zone 2 vs zone running when you are a beginner runner If you enjoyed this episode, you may also like: 44: Why do you get muscle cramps when running? 9: What is 80/20 running? 2: Zone 2 training and heart rate 32: ...
Jan 13, 2024•32 min•Transcript available on Metacast We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 Marathon Olympic Trials! Discussion points include: A preview of the marathon course and spectating tips The start time controversy How are athletes chosen to go to the Olympics? Understanding the Olympic Standard times The financial costs of hosting the US Olympic Marathon Trials Our picks for who will make the US Olympic Team The track and field Olympic trials References/Further Rea...
Jan 06, 2024•29 min•Transcript available on Metacast We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond. Discussion points: Benefits of starting running as a master’s athlete (4:20) Why it may feel harder to start running at age 40 or older (7:15) Step one of how to start running at 40 and beyond (11:00) Reducing injury risk when you start running (15:30) How to use run-walk intervals (17:50) Why you should be strengt...
Dec 26, 2023•33 min•Transcript available on Metacast We wrap up season 1 of the Tread Lightly podcast by answering some of your questions! Eating disorders/disordered eating in younger athlete population (0:50) Can you go too easy/slow on your easy runs? (7:40) Reducing fiber intake around races (11:20) Gel recommendations for sensitive stomachs (16:00) Isotonic gels and carbohydrate absorption rates (21:25) Blackcurrant/CurraNZ supplements (25:00) Distance vs time when cross-training (29:00) Weekly runs when not training for a race (31:25) Our th...
Dec 26, 2023•39 min•Transcript available on Metacast 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) Ho...
Dec 09, 2023•26 min•Transcript available on Metacast 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 ...
Dec 02, 2023•30 min•Transcript available on Metacast 
