Tread Lightly Podcast Amanda Brooks & Laura Norris

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! 

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]

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 shoe?







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/ 

 

References


PMID: 30599386


PMID: 33306927

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 Boston may have oversaturated running news over the past year
Why Boston should keep spots for charity runners
Should Boston change their entry process/qualifying standards?
Is it too easy for women to qualify for Boston?
Why are the World Marathon Majors (New York, Chicago, etc) so special?
Why you should embrace your own running journey no matter which races you run





References: 

PMID: 37075050

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 mile race
Speed workouts to improve your mile time
Supplemental workouts including plyometric workouts
How often can you race a mile?
Do you taper for a mile race?
How to pace a mile race
Nutrition considerations for racing a mile

References: 


PMID: 34021488 
PMID: 30299184

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 sweating in the cold make you sick?

If you enjoyed this episode, you may also like:


Episode 25: Running during Perimenopause and Menopause

Further resources:

https://lauranorrisrunning.com/donating-blood-affects-running/

https://lauranorrisrunning.com/sunscreen-for-runners/

https://www.runtothefinish.com/zero-drop-shoe-review/

https://lauranorrisrunning.com/heel-strike-running/

https://www.runtothefinish.com/best-cushioned-running-shoes/



References: 


PMID: 22953596
PMID: 31685526
PMID: 31045685