Tread Lightly Podcast

Amanda Brooks & Laura Norris
Tread Lightly Podcast

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.

  1. HÁ 1 DIA

    93: Concrete vs Asphalt, PRing as a Masters Runner, and Other Listener Q&

    You’ve got running questions - and we have your answers! Join us today as we answer your running questions, including: Should you run on concrete or asphalt?  What should you do after completing a Couch to 5K program? Can you keep PRing in your 40s? Is racing weight something to worry about? Can you do Hydrox during marathon training? Can you go too slow on your easy run days? Should you do a two week or three week taper? How do you rebuild mileage after a race? How do you know if you should stick to a new plan or switch? Recommended marathons outside of the Six Stars/World Majors How to mimic a hilly course on a treadmill How to prevent sports bra chaffing This episode is sponsored by Centr. The Centr app allows you to get in workouts at home - including treadmill workouts! Get $600 off the Centr T-7 Treadmill, which has a smartphone mirroring screen. Use the link https://bit.ly/Centr-tread-lightly 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.  🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!  👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!  References:  PMID: 35362850PMID: 33022655PMID: 22897427

    35min
  2. 16 DE NOV.

    92: A Science-Backed Guide to Hydration for Runners

    How much water do you need to drink during a run? Do you need electrolytes? We've got answers to all your hydration questions in this episode! First, we answer a listener’s question on liquid calories as a pre-race nutrition strategy. Then, we take a deep dive into the science of hydration for runners - and practical takeaways you can use to feel better on your runs. Discussion points include:  Why does hydration for runners matter so much? The role of electrolytes (including sodium) in hydration  How hydration can stop those headaches after a long run How to reduce your risk of hyponatremia Understanding sweat rate vs sweat concentration How much water should you drink before a run Hydration while running so your stomach doesn’t feel sloshy How to carry water while running Hyperhydration strategies Should you use IV hydration before a race? Additional resources: https://www.featherstonenutrition.com/hydration-sweat-rate/ 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.  🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!  👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!  References:  Eichner, E.R. "Genetic and Other Determinants of Sweat Sodium." Current Sports Medicine Reports 7.4 Supp 1(2008): 236-S40. PMID: 28332116 Jeukendrup & Gleeson. (2016) Sport Nutrition. Human Kinetics. Wilson (2020). The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. VeloPress. PMID 26920240 PMID: 38198662

    37min
  3. 2 DE NOV.

    90: How to Prevent Bone Stress Fractures: Bone Health for Runners with Dr. Nathan Carlson

    Being a runner does not mean that bone stress injuries are inevitable! We bring on a specialist today to discuss running and stress fractures, including how to prevent and treat bone stress injuries. Discussion points include: What is a bone stress injury? Understanding stress reactions, stress fractures, and full fractures Signs and symptoms of a bone stress injury Risk factors for stress fractures Does bone location impact your recovery rate? How can runners improve their bone mineral density? Are some bones more prone to injury? Do certain foods help prevent stress fractures? Does your body weight increase your risk of bone stress injury? Connect with Nathan at @runningmatekc on Instagram and find both free and purchasable resources at https://runningmatekc.com/ References: PMID: 36376061 PMID: 36720584 If you enjoyed this episode, you may also like: 78: Tendinopathy and Tendon Health with Dr. Alex Nelson 76: What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability 63: How to Start Running Again After Injury 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

    46min
  4. 19 DE OUT.

    88: How to Prepare for RunDisney, Ragnar, and Other Relay/Multi-day Races

    Are you preparing for RunDisney weekend, a Ragnar relay, Hood to Coast, the Speed Project, or another multi-stage race? This episode is for you! Two experienced running coaches share expert opinions on how to train for multi-day races - and how to strategize so that you feel good during these races.  The physiological demands of multi-stage races The importance of hydration and fueling during relay races Developing a pacing and recovery strategy for relay races How to include a Ragnar race in a larger training block Different training strategies for a Ragnar race How to train for the RunDisney race weekends Strategies to enjoy Disneyworld/Disneyland and your RunDisney races 🎧 Looking for another running podcast? Jonathan Levitt explores the power of motivation for elite, sub-elite, and recreational runners alike in his popular For The Long Run podcast. Listen here: https://pod.link/1453616436 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.  🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!  👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

    32min
  5. 5 DE OUT.

    86: What You Need to Know about Running and Pelvic Floor Health, with Dr. Amanda Fisher

    Don’t skip this episode just yet - every runner, male, female, non-binary, parents, child-free, etc can learn from Dr. Amanda Fisher! In this episode, Dr. Fisher explores how your pelvic floor impacts your running, including hip and groin injuries, bladder control while running, and even the runner’s trots. We have received many questions about these topics and felt it best to bring on an expert about running and your pelvic floor.  Discussion points are: What is your pelvic floor and why does it matter for running? Does running strengthen or weaken the pelvic floor? What are symptoms of a dysfunctional pelvic floor? Are kegel exercises appropriate for all runners? What to expect when you visit a pelvic floor PT Do yoga or Pilates help your pelvic floor? How to strengthen your pelvic floor for running after childbirth? How to manage if you pee yourself while running You can connect with Dr. Fisher: www.empoweryourpelvis.com Instagram: https://www.instagram.com/empower.your.pelvis/ 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.  🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!  Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

    37min
4,9
de 5
250 avaliações

Sobre

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.

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