74 episodes

Run smarter, not harder! Amanda Brooks and Laura Norris, MS bring their combined 20 years of coaching experience to break down common running myths, running tips, and more. We provide evidence-based running tips for runners of all distances and experiences.

Tread Lightly Podcast Amanda Brooks & Laura Norris

    • Sport
    • 5.0 • 8 Ratings

Run smarter, not harder! Amanda Brooks and Laura Norris, MS bring their combined 20 years of coaching experience to break down common running myths, running tips, and more. We provide evidence-based running tips for runners of all distances and experiences.

    74: How to Set Realistic Running Goals (With Elisabeth Scott of Running Explained)

    74: How to Set Realistic Running Goals (With Elisabeth Scott of Running Explained)

    We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we have our first guest, who has graciously hosted us on her podcast before. Elisabeth Scott of Running Explained joins us for a discussion on running goals. 



    Discussion points include: 


    Process goals vs outcome goals
    How much can you improve in a training cycle?
    How to set realistic running goals
    How to use race equivalency calculators
    Mental vs physical limitations 
    How to reset after missing your goals
    How social media impacts goal setting



    Further Resources: 

    Elisabeth’s Goal Setting Masterclass: https://www.runningexplained.co/challenge-page/masterclass-goalsetting

    Slate marathon calculator: https://www.slate.com/articles/sports/sports_nut/2014/10/running_calculator_introducing_slate_s_marathon_time_predictor_a_better.html

    Follow Elisabeth @runningexplained on Instagram



    Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill-compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com

    • 34 min
    73: How to Use Heart Rate Zones for Running

    73: How to Use Heart Rate Zones for Running

    We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running. 



    Discussion points include:


    Who should use heart rate zone training?
    Are Garmin’s heart rate zones accurate?
    How to calculate your individual heart rate zones
    Understanding the five-zone model
    Should you use your watch or a chest strap to measure HR on runs?
    Should certain runners NOT use heart rate zones?
    What is cardiac drift?
    Should you use heart rate monitoring for your hard workouts?
    What is so bad about zone 3?
    How do you run with low heart rate on hills?
    How much do heart rate zones matter for low-volume runners?



    This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/   




    Further resources:
    Lactate threshold HR test: https://lauranorrisrunning.com/lactate-threshold-test/
    https://www.runtothefinish.com/best-heart-rate-monitor/
    Polar Verity Sense Armband: https://amzn.to/3ztNsLJ (affiliate link)
    Amanda’s low heart rate training plans: https://www.runtothefinish.com/low-heart-rate-training-plans 



    References:


    PMID: 29599724
    PMID: 16095403
    PMID: 33042384
    PMID: 30539120
    PMID: 32343255

    • 37 min
    72: How to Train for Your First Half Marathon

    72: How to Train for Your First Half Marathon

    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 marathon plan for your first race
    How far should you run before your first half marathon?
    How many days per week should you run?
    Nutrition and hydration for your first half marathon 
    How to reduce your injury risk 
    Should you have a goal finish time for your first half marathon?



    Resources: 

    Amanda’s book:  https://amzn.to/2MDXNda

    https://www.runtothefinish.com/half-marathon-training/

    https://lauranorrisrunning.com/half-marathon-workouts/

    https://lauranorrisrunning.com/how-far-should-you-run-before-a-half-marathon-or-marathon/

    • 30 min
    71: How to Travel for a Marathon (Or Other Destination Race)

    71: How to Travel for a Marathon (Or Other Destination Race)

    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 considerations for destination/international races


    How to manage car travel before a goal race



    This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at ⁠https://www.boulderthon.org/⁠   





    If you enjoyed this episode, you may also like:


    Episode 39: Running at High Altitude


    Episode 67: Is the Boston Marathon Overhyped?


    Episode 69: How to Adjust Your Race





    References

    PMID: 33208347

    • 30 min
    70: How to Fit Running and Training into Your Life

    70: How to Fit Running and Training into Your Life

    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 you tips for time-limited athletes, based on our years of experience and understanding of training theory/exercise science application and adaptation.




    How to use your warm-up to sneak in plyometrics and mobility work
    Do you need high-volume running to improve?
    How to fit in strength training if you are time-limited
    How do you fit in different running workouts into your training?
    How to use untraditional training cycles (10-day cycle, etc)
    How to train around long workday shifts
    How to train if you work a sedentary desk job
    Speed workouts for time-limited athletes



    Further resources: 

    https://swell.uccs.edu/theathletesplate

    https://www.instagram.com/p/C3Las0KvHMs/?img_index=1

    https://www.instagram.com/p/C0bpPSFLjy3/?img_index=1

    https://www.runtothefinish.com/how-to-find-5-extra-hours-a-week-for-running-pre-hab-or-anything-really/



    References: 

    PMID: 36242642



    Enjoy this podcast? You can follow Amanda @runtothefinish and read her helpful articles at runtothefinish.com. You can find Laura’s evidence-based articles at lauranorrisrunning.com and follow her @lauranorrisrunning. Ad revenue supports our content creation, so visiting our websites is a great way to learn more while supporting the podcast! 

    • 30 min
    69: How to Adjust Your Race for Injury, Illness, Weather, and More

    69: How to Adjust Your Race for Injury, Illness, Weather, and More

    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 training plan. 



    Discussion points include: 


    How to adjust for illness on race day
    What do you do if you get injured before race day
    Race day adjustments for weather
    What to do if goal pace feels too hard on race day
    How do you deal with GI upset during a race
    How to adjust if you get your period on race day



    If you enjoyed this episode, you may also like:

    15: Running in the Heat

    42: Your Guide to Cold Weather Running

    44: Why Do You Get Muscle Cramps?

    58: How to Pace a Marathon [Updated]

    • 36 min

Customer Reviews

5.0 out of 5
8 Ratings

8 Ratings

Caro—Au ,

Sound advice. A must listen.

Love this podcast. Always sound advice that’s easy to apply. Not sure which drongo left you a one star review (was that on the other app?) but do not listen to them! Keep up the great work.

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