Tread Lightly Podcast

Amanda Brooks & Laura Norris
  • 4.9 (245)
  • RUNNING
  • UPDATED WEEKLY
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. 4 DAYS AGO

    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!

    46 min

  2. OCT 26

    89: What Runners Should Know about IT Band Syndrome

    Struggling with knee pain on the outside of your knee? Today’s episode may help! We are not physical therapists, so we approach the topic of IT band syndrome based on a coaching perspective and research. If you are dealing with IT band syndrome, we encourage you to reach out to a PT!  Discussion points include: The anatomy of the IT band Should you foam roll your IT band? What causes IT band syndrome? What exercises can address IT band pain? Will stretching help the IT band? Will cortisone shots help IT band pain? Can a running gait analysis help treat IT band pain? References:  PMID: 35007886  PMID: 26573859 PMID: 19574661 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

    32 min

  3. OCT 19

    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!

    32 min

  4. OCT 12

    87: Your Treadmill Running Questions, Answered

    What do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questions about treadmill running, including if you need a 1% incline, whether you can train for a race on the treadmill, and how to enjoy treadmill runs.  Discussion points include: Shifting your mindset around treadmill running Is it harder to run on a treadmill? Can you train for a marathon on a treadmill  Do you need to use a 1 percent incline on the treadmill? Is your watch or your treadmill accurate for measuring pace/distance? What are good treadmill shoes? References: PMID: 27170525 PMID: 29641564 PMID: 22357398 PMID: 22357398 PMID: 35176971 https://runningwritings.com/2023/01/treadmill-workouts-guide.html https://daily.jstor.org/treadmills-were-meant-to-be-atonement-machines/  💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

    35 min

  5. OCT 5

    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!

    37 min

  6. SEP 28

    85: How to Manage Pre-Race Nerves

    Most runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race nerves happen - and while some nerves can be a performance enhancer, too much anxiety can wreck your race. We provide guidance for managing pre-race anxiety in this episode as we draw upon our experiences of working with hundreds of runners.  Discussion points include: What it means if you have pre-race nerves Why you want to work on controlling excessive pre-race anxiety How to calm yourself down before a race The value of race day routines How you can use tune-up races to work through pre-race jitters How to relax the night before and the morning of a race 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!  This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20 Resilience CBD 20% off - https://www.runtothefinish.com/resilience-cbd/

    29 min

  7. SEP 21

    84: Should Runners Follow Cycle Syncing? How to Manage Running on Your Period

    This episode brings in some new research to update one of our early episodes - running on your period. In addition to talking about cycle syncing, we expand this episode to discuss how to deal with cramps, PMDD, and other PMS issues while running. This episode should be super helpful if you are a female runner or a coach to female runners!  Discussion points include:  A quick overview of the menstrual cycle Why cycle syncing may actually impair your performance The effects of menstrual cycle phase on performance markers Practical tips for how to feel your best when running on your period  Running with PMDD, heavy periods, and more Is it normal to miss your period as a runner? 💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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: 38600646 PMID: 37033884 PMID: 32781438 PMID: 32037785 PMID: 32661839 Survey referenced: https://www.womenshealthmag.com/uk/fitness/a60004028/cycle-syncing/

    30 min

  8. SEP 14

    83: What Happens to Your Body After a Marathon & A Marathon Recovery Guide

    Did you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s a reason it feels so hard to climb up and down stairs after a marathon? It may surprise you all that happens to your body after a marathon! First, we answer a listener’s question about time on feet for easy-paced long runs. Then, we dives into the nuances around a popular topic on social media: how much time should you take off running after a marathon? We take a step back first to understand what exactly happens to your body when you run a marathon - and then provide a marathon recovery guide based on that.  Discussion points include:  What running a marathon does to your musculoskeletal system Lung and diaphragm fatigue after a marathon Why you may feel emotional or confused after a marathon Why you may feel nauseous or have poor appetite after a marathon A deep dive into changes of biomarkers of systemic inflammation and muscle damage after a marathon  Why you can’t rely on muscle soreness as a sign you are ready to start running again Are you more likely to get an upper respiratory illness after a marathon? How many days should you take off of running after a marathon? Support the podcast! Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running.  This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20 References:  PMID: 34541607 PMID: 23705863 PMID: 39094181 PMID: 3169192 PMID: 31045685

    32 min
See All (90)

4.9
out of 5
245 Ratings

About

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.

Information

  • Creator
    Amanda Brooks & Laura Norris
  • Years Active
    2023 - 2024
  • Episodes
    90
  • Rating
    Clean
  • Copyright
    © Amanda Brooks & Laura Norris
  • Show Website
    Tread Lightly Podcast

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