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.
Episode 42: Your Guide to Cold Weather Running
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
Episode 41: How to Improve Your 5K Time
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
Episode 40: Diet Trends for Runners
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
How restrictive diets can affect athletic performance
Why carbs help your running
How many carbs runners should eat
Everything Fat Loss by Ben Carpenter (https://amzn.to/49kNUt8)
Athlete’s Plate Visual Guide:https://swell.uccs.edu/theathletesplate
Episode 39: Running at High Altitude and Altitude Acclimatization
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?
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.
Episode 38: How to Run Your Best 10K Race
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
Daniels VDOT Calculator: https://vdoto2.com/calculator/
Tinman Calculator: https://runfastcoach.com/calc2/index.php
Episode 37: Trail Running Tips for Road Runners
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
Awesome hosts and podcast!
This is a great podcast to receive credible running tips and tricks from educated runners. They explain science-backed information in a very simple way, and are making running a more inclusive activity. These are very helpful and inspiring women!
Loving this podcast and am adding it to my current rotation! Very informative with easy to understand scientific explanations as to the when, why, and how of running. 👍
Best Running Podcast!!!
I have received Laura’s informative emails for some time so I was really excited about this podcast - it does NOT disappoint!
Factual data + no gimmicks or fads = perfection.
My only constructive feedback is if I hear “uh-hundred percent” one more time, I’m going to tab myself in the eye. It’s nearly at drinking game levels on some episodes. :)