Tread Lightly Running Podcast

This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more.  Discussion points include: Why glycogen depletion can cause you to slow down (2:05) Gender and age differences in slowing...

We answer a listener's question on rebuilding mileage after a few weeks of lower-volume training before diving into a frequently requested topic - knee pain while running. We dive into the different types of knee pain, what causes knee pain for runners, how to treat runner’s knee and IT band pain, and more.  Discussion points include:  Is running bad for your knees? (3:10) What are the causes of k...

What is the grey zone in running? The benefits and detriments of running in the grey zone How to use the talk test  When to use zone 3 training Should you do all of your long runs at marathon pace? What is polarized training (hard days hard, easy days easy) Marathon pace/zone 3 workouts Zone 2 vs zone running when you are a beginner runner If you enjoyed this episode, you may also like:  44: Why d...

We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 Marathon Olympic Trials!  Discussion points include: A preview of the marathon course and spectating tips The start time controversy How are athletes chosen to go to the Olympics? Understanding the Olympic Standard times The financial costs of hosting the US Olympic Marathon Trials Our...

We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond. Discussion points: Benefits of starting running as a master’s athlete (4:20) Why it may feel harder to start running at age 40 or older (7:15) Step one of how to start running at 40 and beyond (11:00) Reducing injury...

We wrap up season 1 of the Tread Lightly podcast by answering some of your questions! Eating disorders/disordered eating in younger athlete population (0:50) Can you go too easy/slow on your easy runs? (7:40) Reducing fiber intake around races (11:20) Gel recommendations for sensitive stomachs (16:00) Isotonic gels and carbohydrate absorption rates (21:25) Blackcurrant/CurraNZ supplements (25:00)...

Ever wonder why you get muscle cramps when running? We have the answers - or at least, as the theories behind why you may get crampign from running. After we start with a listener’s question about bathroom issues during runs, we dive into the theories of cramping, how to prevent muscle cramps, and how to get rid of muscle cramps when running if they happen. Discussion points include: Muscle cramps...

This episode might seem like one big hot take, but we are coming at this topic based on real-life coaching experience and an understanding of the physiology of marathon training. As hard as it may be for some to hear, there are times when you should NOT train for a marathon. Our recommendations are not absolutist; individual situations may vary. However, our intention is to encourage reflection fo...

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...

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...

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...

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 runnin...

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 Minds...

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 I...

Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper running form for your feet? We answer those questions - and more - in our discussion on running gait.  Discussion points include:  Is there an ideal running cadence? Should you change your running cadence? What is vertical oscillation? Is there an ideal footstrike pattern? Is a rearfoot st...

We tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are those barriers? How do we initiate more conversations around women's issues in running? Discussion points: The importance of watching female sports Domestic...

We devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury or race, when you return to the mileage you previously did? Is the 10% rule a helpful guideline? The Jack Daniels equilibrium method  Does the approach for increasing...

Do you want to get your family, including spouse and kids, involved in running? In this episode, we share both evidence-based and practical tips for how to run with kids and family.  Discussion points include:  What distances are appropriate for young kids? How to safely introduce your kids to running How to get your family involved in running Doing Turkey trots and other fun runs with your family...

Has your running watch ever told you that your VO2max improved? Or that your training was unproductive? Running watches give us more information now than ever - but what does that data actually mean? We dive into some of the most popular running watch stats, such as VO2max, heart rate data, and recovery time, so that you know what data you need - and what to ignore.  Discussion points include:  Ca...

Muscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How to you manage muscle soreness so you can keep training? We answer those questions and more in this episode! Topics include:  What is delayed onset muscle soreness (DOMS)? Why being sore all the time is a problem What causes DOMS? Is inflammation bad? Post-run recovery nutrition to redu...

This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/ Discussion points include: What exactly does a mara...

You sent in your running questions, and we have your answers! We spent this episode answering listener questions, including: What are our tips for training for a marathon in summer weather? How do you improve running cadence - and why would you do this? Running tips for heavier and slower runners How do you get into a racing mindset? What adaptations are targeted when doing tempo vs intervals vs o...

Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear we currently use (and enjoy) in summer 2023: running watches, running shoes, splurge items, sport nutrition, hydration vests, and more! Some of the gear recommended in the podcast: Salomon Active Skin hydration vest Nathan Pinnacle Hydration vest Coros Apex Pro 2 Garmin Forerunner 265...

We answer one of the most common questions we receive as running coaches: how many miles (or kilometers) should you run per week? Discussion points include: Why your weekly training volume is fluid, not static The rationale for high-volume training Why you need to consider strength training, cross-training, nutrition, and lifestyle into determining your weekly training volume Individual response a...

This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies to both male and female runners over age 50.  Discussion points include:  The importance of consistent resistance training Adjustments to your training schedule, such as 10-day training cycles and more frequent cutback weeks How to maintain VO2max and speed with age Temperature regula...