A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we wade through the myth and evidence in this episode. 

• How does blood donation impact your running?
• Does running make you look older?
• Do zero drop shoes protect you from running injury?
• Should you stop running when you reach menopause?
• Is running marathons bad for your health?
• Does sweating in the cold make you sick?

If you enjoyed this episode, you may also like:

• Episode 25: Running during Perimenopause and Menopause

Further resources:

https://lauranorrisrunning.com/donating-blood-affects-running/

https://lauranorrisrunning.com/sunscreen-for-runners/

https://www.runtothefinish.com/zero-drop-shoe-review/

https://lauranorrisrunning.com/heel-strike-running/

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

References: 

• PMID: 22953596
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Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However, we’ve noticed that a lot of the online advice that focuses mostly on how to start running if you have a larger body - but what about if you are a seasoned runner who is taller, more muscular, or heavier? 

Discussion points include:

• What are the Athena and Clydesdale categories?
• Do you need to lose weight to start running? 
• Understanding “metabolically healthy”
• How does running in a larger body increase your injury risk?
• Do larger runners need more fuel during long runs/races?
• Sweat rates for taller and heavier runners
• Running gait variations for taller runners
• Inclusive sizing gear/clothing brands
• Tips for new runners

Sweat test instructions: https://www.featherstonenutrition.com/hydration/

References:

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https://www.health.harvard.edu/blog/overweight-and-healthy-the-concept-of-metabolically-healthy-obesity-201309246697

First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice.

Discussion points include:

• When can you start running again injury?
• Designing return to run plans based on how long you were off
• How to use cross-train during injuries
• How to reintroduce hard workouts/fast running after injury

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

PMID: 31045681

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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• PMID: 33829868

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:

• PMID: 27636554
• PMID: 23538293

As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider. 

This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives. 

Discussion points include:

• Basic medical recommendations 
• What is safe for running while pregnant?
• How to navigate body changes during pregnancy as a runner
• Hydration and nutrition on runs during pregnancy

References:

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You asked and we are answering! This episode answers listener questions on all things running, including:

• Should you do a tune-up race or a baseline race before training?
• Can anyone run a marathon?
• How to manage incontinence/leakage when running
• How do you pick the right running coach for you?
• Are apps like Apple Fitness or Peloton effective for general strength training?
• How do you incorporate group runs into a training plan?
• How do you care for blisters, calluses, and black toenails?
• Do you need to reach a certain mileage of easy runs before adding in hard workouts?
• How do you fuel before an early morning run?
• Is there any advantage to sugar-free running gels? 
• Is beer a good recovery beverage?

Resources:

Bump Runner Postpartum Program

Lift Run Perform Monthly Lift

Danielle Pascente Strength Programs

References:

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