Tread Lightly Podcast Amanda Brooks & Laura Norris

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?
Training paces for preparing for a sub-2 half marathon
How to fuel during a half marathon
Do you need to carb load for a half marathon?
How many miles should you run per week when training for a 2 hour half marathon?
How far should you run before a 2 hour half marathon?
How many weeks should you train for a half marathon?
How to pace a 1:59 half marathon

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 runs and threshold workouts
What are critical speed workouts?
Defining VO2max running workouts
The value of strides and sprinting for long-distance runners
Goal vs current race paces
Our top coaching tips for including speed workouts in your training



References:


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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 should you use in a strength workout?
Should runners do upper body strength training?
How often should you strength train?
When to taper down strength training for marathon runners (and other race distances)

References:


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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 actually impact your training? 

If you enjoyed this episode, you may like:

Episode 25: Running during Perimenopause

Episode 26: Training Recommendations for Older Runners

Episode 35: Increasing Women’s and Girls’ Participation in Running

Episode 45: How to Start Running at 40 (and Beyond)

References: 

PMID: 35058806

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https://journals.lww.com/acsm-esm/fulltext/2023/07000/sex_differences_in_marathon_running__physiology.1.aspx

https://runrepeat.com/state-of-ultra-running

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 in a marathon? 
How to set a marathon goal pace
How do you stay on pace when you start to fatigue?

Resources:

Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/

Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/

References:


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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 longer? 
Should you run by time or distance?

References:


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