Tread Lightly Running Podcast

Electrolytes are a popular topic when the weather starts warming up! In this episode, we discuss everything you need to know about electrolytes for runners. Electrolytes include sodium, potassium, magnesium, chloride, and calcium. Many of your sports drinks and gels contain these - but what do they actually do? Will electrolytes help you reach your running goals, or are they overhyped? Discussion points include: - What are electrolytes? - What do electrolytes actually do for runners? - Do electrolytes prevent muscle cramps? - How do you know if you are a salty sweater - How much sodium you need in your sports drink - The concerns around hyponatremia - If coconut water is a viable alternative - Our hot takes on popular sports drinks Plus, we answer a listener question on compression gear. References: https://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=02000&article=00022&type=Fulltext https://onlinelibrary.wiley.com/doi/10.1111/sms.12637 https://journals.lww.com/cjsportsmed/Abstract/2003/01000/The_Incidence,_Risk_Factors,_and_Clinical.8.aspx https://pubmed.ncbi.nlm.nih.gov/27768399/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9699060/ https://pubmed.ncbi.nlm.nih.gov/32796418/ http://www.dcscience.net/Miller_Pickle_juice_cramps_reflex_2010.pdf

Episode 11 of the Tread Lightly podcast dives deep into the topic of foam rolling! Foam rollers are very popular recovery products. However, you may have seen some social media posts arguing that foam rolling is a waste of time. Should runners foam roll? We take an evidence-based approach to answer that question. Discussion points include: - the mechanisms of action of foam rolling, including how it affects your nervous system - should you foam roll for IT band pain? - does foam rolling reduce your injury risk? - should you foam roll before a run? - should you foam rolling after a run? - foam rolling mistakes to avoid Further resources: https://www.runtothefinish.com/best-foam-roller-for-runners/ https://lauranorrisrunning.com/a-comprehensive-guide-to-foam-rolling-for-runners/ https://www.runtothefinish.com/complete-foam-rolling-guide-for-runners/ https://www.runtothefinish.com/stop-foam-rolling-it-band/ https://www.runtothefinish.com/it-band-solution/ References: PMID: 36630577 PMID: 31024339 PMID: 34267594 PMID: 31024339 PMID: 35409995 PMID: 36498062

Episode 10 answers the question: what should you do when you aren't training for a race? Non-race training includes immediately after a race (off-season) and general fitness/base building phases. You do not always need a race on the calendar as a runner! In fact, many runners thrive long-term when they give themselves some time for less intensive training between races. This episode focuses less on the science and more on practical applications. Amanda and Laura share how they train runners through these times - and train themselves! If you are a runner and are not training for a race, you may be interested in Amanda's Virtual Run Club! This virtual group is a WEALTH of information, workouts, and support for any phase of training. You can learn more here: https://www.runtothefinish.com/online-running-group/ Additional resources: https://lauranorrisrunning.com/what-to-do-after-a-goal-race/ https://www.runtothefinish.com/winter-maintenance-plan-for-runners/ https://lauranorrisrunning.com/base-building-running-workouts/ https://www.runtothefinish.com/running-and-weightlifting/ We love to hear from you! If you have questions, comments, or requests for future episodes, you can reach out to us at: @treadlightlyrunning (Instagram) @lauranorrisrunning @runtothefinish podtreadlightly@gmail.com

Episode 9 dives deep into the topic of 80/20 Running! 80/20 running has been a popular concept for around a decade now. You have likely heard about it on Instagram or read books on the topic. In this episode, we dive into the science of 80/20 running - and how you can actually apply it in your training. Key moments in this episode include: - The origins of 80/20 running - What actually is 80/20 running (polarized vs pyramidal training intensity distribution) - The science of what happens in each training zone - Do recreational runners need to follow 80/20 running? - How to implement 80/20 intensity distribution in your own training - How to account for cross-training such as Peloton workouts We also answer a bonus listener question: Do runners benefit from doing core strength exercises? Further reading: https://lauranorrisrunning.com/training-intensity-distribution-for-runners/ For more on training intensities, listen to Episode Two on Zone 2 Training! References: PMID: 23921084 PMID: 36900796 PMID: 35362850 PMID: 29182410

Episode 8 of the Tread Lightly podcast dives into a popular topic: carbon plated running shoes! If you haven't worn them, you've likely seen the bright neon supershoes at races over the past few years. Carbon plated shoes are hugely popular - but are they the right marathon running shoe for everyone? In this episode, we discuss: - Responders vs non-responders to carbon plated running shoes - Do slower runners get the same benefits? - Injury risk from carbon plated running shoes - How to choose the best marathon running shoes for you More resources: https://www.runtothefinish.com/marathon-running-shoes/ https://www.runtothefinish.com/nike-zoomx-vaporfly-next-2-review/ https://www.runtothefinish.com/nike-alphafly-vs-vaporfly/ https://lauranorrisrunning.com/marathon-running-shoes/ References PMID: 36626911 PMID: 34740871 PMID: 35250342 PMID: 34726119 PMID: 36780101 Bhimani et al. (2022). Use of flexible carbon fiber insoles for hallux rigidus: a randomized controlled trial. AOFAS Annual Meeting.

Episode 7 is about supplements for runners! So much could be said about supplements, so this episode is likely part one of many. Supplements for runners is a hot topic, and so we wanted to give evidence-based takes on various supplements. In this episode, we discuss: - What to look for in supplements (purity, efficacy, and safety) - How to determine if you need a supplement - The science of probiotic supplements! - Our take on Athletic Greens - Anti-inflammatory supplements (turmeric and CBD) - Creatine for runners - How to choose a protein powder References: PMID: 31864419 PMID: 28642676 PMID: 28615996 PMID: 30068354 PMID: 30262735 PMID: 33500785 Additional resources:  https://www.runtothefinish.com/best-protein-powder-for-women/ Inside Tracker: RUNTOTHEFINISH is 20% off -  https://shrsl.com/31y55 Previnex: RTTF15 is good for 15% off https://lauranorrisrunning.com/no-fuss-nutrition-for-runners/

Learn tips on marathon pacing to avoid hitting the wall, adapt strategy based on course profile, downhill marathon pacing, running in hot weather, managing tough parts of the race, setting goal pace, and mastering consistent effort throughout the race.

Dig into the science of long run nutrition that helps maximize performance! Learn how to meet carbohydrate goals without the fear of weight gain. Discover the truth about myths surrounding fueling and fat burning. Uncover the benefits of carbs on endurance and recovery, and find out how they enhance brain function and emotional control during races. Explore practical tips for sensitive stomachs, high-carb strategies, and the importance of gut training. Plus, try out effective fuel combinations to ensure your next run is a success!

Episode 4 tackles the question: should runners stretch? You may have heard that you always need to stretch before or after runs. Is that true, based on the most recent science? We take an evidence-based approach to our discussion on stretching for runners, including: - should you stretch before runs? -types of stretches for runners, including static vs dynamic stretching - flexibility vs mobility - why runners don't need to touch their toes - does stretching reduce your injury risk? -stretching in general vs stretching directed by a physical therapist You can contact us with questions, listener comments, or topics for future episodes at: @runtothefinish @lauranorrisrunning email: podtreadlightly@gmail.com References:  PMID: 34658909 PMID: 21735398 PMID: 19050648 PMID: 20030776 PMID: 34444136 PMID: 21610517

We are back in episode 3 to discuss the hot topic of menstrual cycle sycning. Should you change your training based on where you are in your menstrual cycle? You've probably seen things on Instagram about how you should do different workouts in different weeks based on your hormones. But does the research actually support this - and is it an effective way to train? We delve into recent research and share practical recommendations for training around your period. Discussion points include: - what is actually going on in your menstrual cycle? - an overview of what the research actually says about how your menstrual cycle impacts your training - individual approaches based on how you feel You can contact us with questions, listener comments, or topics for future episodes at: @runtothefinish @lauranorrisrunning email: podtreadlightly@gmail.com References: PMID: 34639326 PMID: 33572406 PMID: 32661839 PMID: 32037785 PMID: 32781438