Tread Lightly Podcast Amanda Brooks & Laura Norris

This whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Amanda and Laura both have years of experience of running in the cold (from living in Northwest Indiana and Colorado). We take a look at what the research says about cold weather endurance training and share tips and tricks we’ve learned over the years. 

Discussion points include:


Motivation during the winter months
The value of pre-run warm-ups for running in cold weather
How to dress for running in cold weather 
Breathing issues from running in the cold
Hydration and fueling on runs in cold weather
Do you run slower in cold weather?
Tips for running on snow and ice
How cold is too cold to run?
Tips for racing in cold weather



Further resources: 

https://www.runtothefinish.com/what-to-wear-winter-running/

https://lauranorrisrunning.com/your-guide-to-running-in-cold-weather/

https://lauranorrisrunning.com/how-cold-is-too-cold-to-run/

https://lauranorrisrunning.com/racing-cold-weather/

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

https://www.runtothefinish.com/running-on-ice-tips/

https://www.runtothefinish.com/cold-weather-running-gear



References:

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5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for you, the distance can be challenging in terms of speed. If you want to improve your 5K time - whether that's a sub-40 min 5K, sub-30, or sub-20 - this is the episode for you!

We also answered a listener question on run-walk intervals.

Discussion points include:


Weekly mileage when training for a 5K
How to set a 5K goal pace
5K pace specific workouts
Do you taper for a 5K?
How to fuel for a 5K race
Warming up before a 5K race
How to pace a 5K race
How to recover after a 5K race

Further reading:

https://lauranorrisrunning.com/how-to-improve-your-5k-time/

https://lauranorrisrunning.com/5k-pace-chart/

https://lauranorrisrunning.com/transition-from-the-marathon-to-5k/

https://lauranorrisrunning.com/taper-for-a-5k-or-10k-race/

https://www.runtothefinish.com/walking-a-5k/

https://www.runtothefinish.com/first-5k-tips/

https://www.runtothefinish.com/couch-to-5k/

https://www.runtothefinish.com/run-a-5k-in-30-minutes/

After a listener question about training logs, we dive into a controversial topic: diet trends. We are not registered dietitians, so please always defer to a sports RD for individual advice. Here, we take a hard look at what the evidence says on glycogen depletion training, fasting for runners, and low-carb diets. 

Discussion points include:


Glycogen depletion runs


Intermittent fasting and fasted running


Keto/high-fat-low-carb


How restrictive diets can affect athletic performance


Why carbs help your running


How many carbs runners should eat



Additional Resources:

Everything Fat Loss by Ben Carpenter (https://amzn.to/49kNUt8)

Athlete’s Plate Visual Guide:https://swell.uccs.edu/theathletesplate

https://lauranorrisrunning.com/low-carb-training-and-running/

https://lauranorrisrunning.com/should-you-do-fasted-runs/

References:

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https://journals.lww.com/nsca-scj/pages/articleviewer.aspx?year=2011&issue=02000&article=00003&type=Fulltext

Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatization and running at high altitudes in this episode. We also provide some helpful tips to make your next runs at high altitude feel better! 

We also answer a listener question about easy pace for 5+ hour marathoners. 

Discussion points include


What actually counts as high-altitude running?
Why is running at high altitude so hard?
Should you use an elevation training mask to prepare for high-altitude running?
How to deal with dehydration, sleep issues, appetite suppression, and GI upset at high altitude
How to modify runs and workouts for high-altitude
How long does altitude acclimatization take?

References: 

Cheung, S. & Ainsile, P. (2022). Advanced Environmental Exercise Physiology. Human Kinetics, 2nd ed. 

Ehrman, J., Kerrigan, D., & Keteyian, S. (2018) Advanced Exercise Physiology.: Essential Concepts and Applications. Human Kinetics. 

PMID: 9216951

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PMID: 29431471

In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you need to know if you want to race a 10K, including:


How long should you train for a 10K?
How to set a 10K goal pace
Should you taper for a 10K race?
Our favorite 10K workouts
Mindset for racing a 10K
How to pace a 10K race
How to warm up before a 10K race
How to fuel for a 10K

Further resources: 

Daniels VDOT Calculator: https://vdoto2.com/calculator/

Tinman Calculator: https://runfastcoach.com/calc2/index.php

https://lauranorrisrunning.com/run-your-fastest-10k/

https://lauranorrisrunning.com/10k-training-plan-for-intermediate-to-advanced-runners/

https://lauranorrisrunning.com/how-to-pace-10k-race-5k-race/

https://www.runtothefinish.com/10k-pace-chart/

https://www.runtothefinish.com/tips-for-running-a-10k/



References: 

https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171681/

Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We talk about tips for train running to help you get out on the trails and enjoy the experience. These trail running tips and techniques are based both on our coaching experiences and own experiences as two road runners who also run on trails. 


Running by time versus distance on the trails
Is it okay to walk when running on the trails?
Running form for trail running
How to navigate running trails
Animal encounters during trail running
Nutrition and hydration for trail runs
Gear for trail running
How to incorporate trail running into your training 
Exercises for trail running
How to pick trail running shoes

Further resources:

https://www.trailrunproject.com/

https://www.runtothefinish.com/how-to-prepare-for-your-first-trail/

https://www.runtothefinish.com/how-to-find-running-trails/

https://www.runtothefinish.com/trail-vs-road-running/

https://lauranorrisrunning.com/how-to-pick-the-best-trail-running-shoes-for-you/

https://lauranorrisrunning.com/trail-running-tips-road-runners/

https://lauranorrisrunning.com/how-to-successfully-venture-into-trail-racing-as-a-road-runner/

https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/