Tread Lightly Podcast

Amanda Brooks & Laura Norris

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.

  • 37 minutes 27 seconds
    92: A Science-Backed Guide to Hydration for Runners

    How much water do you need to drink during a run? Do you need electrolytes? We've got answers to all your hydration questions in this episode! First, we answer a listener’s question on liquid calories as a pre-race nutrition strategy. Then, we take a deep dive into the science of hydration for runners - and practical takeaways you can use to feel better on your runs.

    Discussion points include: 

    • Why does hydration for runners matter so much?

    • The role of electrolytes (including sodium) in hydration 

    • How hydration can stop those headaches after a long run

    • How to reduce your risk of hyponatremia

    • Understanding sweat rate vs sweat concentration

    • How much water should you drink before a run

    • Hydration while running so your stomach doesn’t feel sloshy

    • How to carry water while running

    • Hyperhydration strategies

    • Should you use IV hydration before a race?

    Additional resources: https://www.featherstonenutrition.com/hydration-sweat-rate/

    💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

    🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

    👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

    References: 

    • Eichner, E.R. "Genetic and Other Determinants of Sweat Sodium." Current Sports Medicine Reports 7.4 Supp 1(2008): 236-S40.
    • PMID: 28332116
    • Jeukendrup & Gleeson. (2016) Sport Nutrition. Human Kinetics.
    • Wilson (2020). The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. VeloPress.
    • PMID 26920240
    • PMID: 38198662


    16 November 2024, 7:00 am
  • 37 minutes 49 seconds
    91: How to Pick the Best Running Coach For You

    Do you need to hire a running coach? If you want to hire one, how do you find the right one for you? We draw on our experiences of working with hundreds of runners over almost 20 years combined to guide you through how to find a running coach! 

    • How do you know if you will benefit from a running coach?
    • What’s the scope of a running coach?
    • Can you work with a running coach even if you aren’t doing a race?
    • How do you find the right running coach for you?
    • Does a coach’s own race times matter?
    • Questions to ask a potential running coach
    • How do you find a running coach?

    🎧 Looking for another running podcast? Jonathan Levitt explores the power of motivation for elite, sub-elite, and recreational runners alike in his popular For The Long Run podcast. Listen here: https://pod.link/1453616436

    💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

    🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

    👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 


    9 November 2024, 7:00 am
  • 46 minutes
    90: How to Prevent Bone Stress Fractures: Bone Health for Runners with Dr. Nathan Carlson

    Being a runner does not mean that bone stress injuries are inevitable! We bring on a specialist today to discuss running and stress fractures, including how to prevent and treat bone stress injuries.

    Discussion points include:

    • What is a bone stress injury?
    • Understanding stress reactions, stress fractures, and full fractures
    • Signs and symptoms of a bone stress injury
    • Risk factors for stress fractures
    • Does bone location impact your recovery rate?
    • How can runners improve their bone mineral density?
    • Are some bones more prone to injury?
    • Do certain foods help prevent stress fractures?
    • Does your body weight increase your risk of bone stress injury?

    Connect with Nathan at @runningmatekc on Instagram and find both free and purchasable resources at https://runningmatekc.com/

    References:

    • PMID: 36376061
    • PMID: 36720584

    If you enjoyed this episode, you may also like:

    • 78: Tendinopathy and Tendon Health with Dr. Alex Nelson
    • 76: What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability
    • 63: How to Start Running Again After Injury


    💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

    🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!

    👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!


    2 November 2024, 6:00 am
  • 32 minutes 29 seconds
    89: What Runners Should Know about IT Band Syndrome

    Struggling with knee pain on the outside of your knee? Today’s episode may help! We are not physical therapists, so we approach the topic of IT band syndrome based on a coaching perspective and research. If you are dealing with IT band syndrome, we encourage you to reach out to a PT! 

    Discussion points include:

    • The anatomy of the IT band
    • Should you foam roll your IT band?
    • What causes IT band syndrome?
    • What exercises can address IT band pain?
    • Will stretching help the IT band?
    • Will cortisone shots help IT band pain?
    • Can a running gait analysis help treat IT band pain?

    References: 

    • PMID: 35007886 
    • PMID: 26573859
    • PMID: 19574661



    💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

    🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

    👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!


    26 October 2024, 4:55 pm
  • 32 minutes 18 seconds
    88: How to Prepare for RunDisney, Ragnar, and Other Relay/Multi-day Races

    Are you preparing for RunDisney weekend, a Ragnar relay, Hood to Coast, the Speed Project, or another multi-stage race? This episode is for you! Two experienced running coaches share expert opinions on how to train for multi-day races - and how to strategize so that you feel good during these races. 

    • The physiological demands of multi-stage races
    • The importance of hydration and fueling during relay races
    • Developing a pacing and recovery strategy for relay races
    • How to include a Ragnar race in a larger training block
    • Different training strategies for a Ragnar race
    • How to train for the RunDisney race weekends
    • Strategies to enjoy Disneyworld/Disneyland and your RunDisney races

    🎧 Looking for another running podcast? Jonathan Levitt explores the power of motivation for elite, sub-elite, and recreational runners alike in his popular For The Long Run podcast. Listen here: https://pod.link/1453616436

    💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

    🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

    👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 


    19 October 2024, 6:00 am
  • 34 minutes 33 seconds
    87: Your Treadmill Running Questions, Answered

    What do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questions about treadmill running, including if you need a 1% incline, whether you can train for a race on the treadmill, and how to enjoy treadmill runs. 

    Discussion points include:

    • Shifting your mindset around treadmill running
    • Is it harder to run on a treadmill?
    • Can you train for a marathon on a treadmill 
    • Do you need to use a 1 percent incline on the treadmill?
    • Is your watch or your treadmill accurate for measuring pace/distance?
    • What are good treadmill shoes?

    References:

    💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

    🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

    Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!


    12 October 2024, 6:00 am
  • 37 minutes 21 seconds
    86: What You Need to Know about Running and Pelvic Floor Health, with Dr. Amanda Fisher

    Don’t skip this episode just yet - every runner, male, female, non-binary, parents, child-free, etc can learn from Dr. Amanda Fisher!

    In this episode, Dr. Fisher explores how your pelvic floor impacts your running, including hip and groin injuries, bladder control while running, and even the runner’s trots. We have received many questions about these topics and felt it best to bring on an expert about running and your pelvic floor. 

    Discussion points are:

    • What is your pelvic floor and why does it matter for running?
    • Does running strengthen or weaken the pelvic floor?
    • What are symptoms of a dysfunctional pelvic floor?
    • Are kegel exercises appropriate for all runners?
    • What to expect when you visit a pelvic floor PT
    • Do yoga or Pilates help your pelvic floor?
    • How to strengthen your pelvic floor for running after childbirth?
    • How to manage if you pee yourself while running

    You can connect with Dr. Fisher: www.empoweryourpelvis.com Instagram: https://www.instagram.com/empower.your.pelvis/

    💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

    🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

    Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!


    5 October 2024, 6:00 am
  • 29 minutes 21 seconds
    85: How to Manage Pre-Race Nerves

    Most runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race nerves happen - and while some nerves can be a performance enhancer, too much anxiety can wreck your race. We provide guidance for managing pre-race anxiety in this episode as we draw upon our experiences of working with hundreds of runners. 


    Discussion points include:

    • What it means if you have pre-race nerves

    • Why you want to work on controlling excessive pre-race anxiety

    • How to calm yourself down before a race

    • The value of race day routines

    • How you can use tune-up races to work through pre-race jitters

    • How to relax the night before and the morning of a race


    💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

    🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

    Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

    This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20


    Resilience CBD 20% off - https://www.runtothefinish.com/resilience-cbd/


    28 September 2024, 6:00 am
  • 30 minutes 10 seconds
    84: Should Runners Follow Cycle Syncing? How to Manage Running on Your Period

    This episode brings in some new research to update one of our early episodes - running on your period. In addition to talking about cycle syncing, we expand this episode to discuss how to deal with cramps, PMDD, and other PMS issues while running. This episode should be super helpful if you are a female runner or a coach to female runners! 


    Discussion points include: 

    A quick overview of the menstrual cycle

    Why cycle syncing may actually impair your performance

    The effects of menstrual cycle phase on performance markers

    Practical tips for how to feel your best when running on your period 

    Running with PMDD, heavy periods, and more

    Is it normal to miss your period as a runner?


    💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

    🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 

    Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 


    References

    PMID: 38600646

    PMID: 37033884

    PMID: 32781438

    PMID: 32037785

    PMID: 32661839

    Survey referenced: https://www.womenshealthmag.com/uk/fitness/a60004028/cycle-syncing/


    21 September 2024, 6:00 am
  • 32 minutes 3 seconds
    83: What Happens to Your Body After a Marathon & A Marathon Recovery Guide

    Did you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s a reason it feels so hard to climb up and down stairs after a marathon? It may surprise you all that happens to your body after a marathon!


    First, we answer a listener’s question about time on feet for easy-paced long runs. Then, we dives into the nuances around a popular topic on social media: how much time should you take off running after a marathon? We take a step back first to understand what exactly happens to your body when you run a marathon - and then provide a marathon recovery guide based on that. 


    Discussion points include: 

    • What running a marathon does to your musculoskeletal system
    • Lung and diaphragm fatigue after a marathon
    • Why you may feel emotional or confused after a marathon
    • Why you may feel nauseous or have poor appetite after a marathon
    • A deep dive into changes of biomarkers of systemic inflammation and muscle damage after a marathon 
    • Why you can’t rely on muscle soreness as a sign you are ready to start running again
    • Are you more likely to get an upper respiratory illness after a marathon?
    • How many days should you take off of running after a marathon?


    Support the podcast! Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running. 


    This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20


    References: 

    • PMID: 34541607
    • PMID: 23705863
    • PMID: 39094181
    • PMID: 3169192
    • PMID: 31045685


    14 September 2024, 6:00 am
  • 48 minutes 43 seconds
    82: Hybrid Training as Health Training and Myth-Busting Female Physiology Trends with Dr. Alyssa Olenick

    In this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Olenick has her PhD in Exercise Physiology and joins us to discuss the overlapping fields of hybrid training and female physiology.


    Discussion points include: 

    • Dr. Olenick’s research on female athletes
    • Why runners need to consider both health and performance in training
    • Defining hybrid training
    • Why loading the spine is so important for runners
    • Do female runners respond differently to zone 2 training?
    • How much high-intensity interval work do female runners need?
    • Why under-eating impacts your hormones more than your training
    • Myth-busting in regards to cortisol and training 
    • How carbs can reduce your cortisol levels


    You can find Dr. Alyssa Olenick at:


    7 September 2024, 6:00 am
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