Is heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your questions about running injuries - so we bring the science to work through myth vs supported theory on running injuries. We also share approaches for actually reducing your injury risk - and these may surprise you. 

Discussion points include:

• Does heel striking cause injury?
• Should you change your running form?
• Do max-cushioned shoes increase injury risk?
• Did you get injured because you didn’t stretch enough?
• Can running on concrete cause injury?
• Will zero drop running shoes reduce injury risk?
• Can you skip eating before runs?
• Is strength training protective against injury?
• What can you do to mitigate injury risk?

This episode is sponsored by Final Surge. Whether you are a running coach or an athlete, start your new year off strong with Final Surge! Final Surge offers training plans for runners of all abilities, as well as a user-friendly platform to track your progress. If you are a coach, Final Surge provides a comprehensive training platform to develop plans and analyze your ath

Go to ⁠⁠https://www.finalsurge.com/ ⁠⁠and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase. 

References:

• PMID: 38053265
• PMID: 29791183
• PMID: 34386286
• PMID: 26304644
• PMID: 22927504
• https://journals.lww.com/nsca-scj/Abstract/2020/02000/Influence_of_Gait_Retraining_on_Running_Economy__A.3.aspx
• https://onlinelibrary.wiley.com/doi/10.1002/jbmr.4658?af=R
• https://www.doctorsofrunning.com/2024/01/monday-shakeout-can-running-shoes.html
• Ryan Norris, Mechanical Engineering PE (on explanation of concrete vs asphalt)

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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! 

You’ve likely heard that high sugar consumption has health risks - so how do you reconcile that with your need to fuel as a runner? Is sugar bad for runners, or is it a necessary fuel source for your fastest running and healthiest self? (Spoiler: it's the latter!) We brought on Cortney Berling, RD, MPH, to dispel common myths about sugar for runners. 

Discussion points include:

• Defining the different types of sugar
• What’s the difference between using candy and gels on runs?
• Whole foods vs engineered sports nutrition products
• Does sugar have the same impact on your blood sugar while running as it does at rest?
• Do runners need to worry about the health risks of taking sugar in gels?
• When and how should you fuel your runs?
• Is it beneficial to combine different types of sugars on your runs?
• What should runners do about their sugar cravings?
• Can you train your body to not need sugar during a run?

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.

Thank you for Cortney for joining us! Cortney Berling is a registered dietitian focused on working with runners and female athletes. You can connect with Cortney on Instagram: eatwell.run better or work with her at https://www.eatwellrunbetter.com/roadto262.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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! 

We take an informed deep dive on run streaks. Who benefits from run streaks (if anyone)? What are the risks and drawbacks? Are there alternative goals you can set? 

Discussion points include:

• What defines a running streak?
• Why are running streaks so popular?
• What are the drawbacks of run streaks?
• When should you stop a running streak?
• How to safely do a run streak 
• Alternative activity streaks
• What to do if you feel like you need to run every day

If you enjoyed this episode, you may also like:

• 24: The Science of Overtraining
• 82: Hybrid Training as Health Training with Dr Alyssa Olenick
• 83: What Happens to Your Body after a Marathon
• 90: How to Prevent Bone Stress Fractures with Dr. Nathan Carlson
• 96: Why You Should Warm-Up Before Runs and How to Do It

This episode is sponsored by Final Surge. Whether you are a running coach or an athlete, start your new year off strong with Final Surge! Final Surge offers training plans for runners of all abilities, as well as a user-friendly platform to track your progress. If you are a coach, Final Surge provides a comprehensive training platform to develop plans and analyze your athlete's workouts.

Go to ⁠⁠https://www.finalsurge.com/ ⁠⁠and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase. 

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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! 

Warming up before a run is something both Amanda and Laura have repeatedly preached - so in this episode, we take a deeper dive into warm-ups. We explore the science warming up properly before a run and provide practical examples of how to warm up before different types of workouts.

Discussion points include:

• Why should you warm up before running?
• How long should a warm-up be?
• Should you stretch before a run?
• Examples of pre-run dynamic stretches
• How to warm up before speedwork
• How to warm up before a race

This episode is sponsored by Final Surge. Final Surge is a training platform for coaches and runners alike. Both Amanda and Laura use it in their coaching!

Go to ⁠https://www.finalsurge.com/ ⁠and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.

Further resources: 

https://lauranorrisrunning.com/how-to-warm-up-for-a-run/

https://runtothefinish.com/dynamic-stretching-warm-up-running/

References:

Haff & Triplett. Essentials of strength training and conditioning (4th ed.) Human Kinetics

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Are you plagued by pain over the front of your lower legs? Shin splints are one of the most common running injuries. However, the treatment is not as simple as Google suggests - shin splints won’t heal for good with just rest and ice alone. In this episode, we take a look at shin splints based on research, basic anatomy/biomechanics, and a training perspective. This episode does not replace physical therapy. 

Discussion points include:

• What are shin splints?

• Can you run through shin splints

• What causes shin splints?

• How do you treat shin splints?

• Can your running shoes give you shin splints?

• Should you use ice, compression socks, or KT tape?

This episode is sponsored by Final Surge. Final Surge is a training platform for coaches and runners alike. Both Amanda and Laura use it in their coaching!

Go to https://www.finalsurge.com/ and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.

References:

https://bjsm.bmj.com/content/54/2/72

Example exercises: https://www.instagram.com/p/CpzyWZqOpZp/?img_index=1

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Do you dream of doing an ultra marathon some day - but you feel intimidated by the training, gear, or logistics? If so, this episode is for you. We brought on Coach Rhandi Orme to share her first-hand experience and coaching expertise to help you understand what it takes to run an ultra - and how to know if you are ready for your first ultra. 

Discussion points include:

• Common misconceptions about ultra marathon training

• How do you know if you are ready to do your first ultra?

• How many times per week should you be running on trails?

• What to expect with ultra marathon training 

• How to pick your first ultra race

• Crew, pacers, and drop bags

• What gear do you need for your first ultra?

• How to work through the fear of running the dark?

Rhandi is an accomplished ultra marathon champion, endurance coach, and mom of five. She brings a holistic approach to how you can train for an ultra marathon - while balancing it with work and family. You can connect with Rhandi on Instagram at @run_rhandi_run or learn more about her coaching at rhandi.com. 

This episode is sponsored by Centr. The Centr app allows you to get in workouts at home - including treadmill workouts! Get $600 off the Centr T-7 Treadmill, which has a smartphone mirroring screen. Use the link https://bit.ly/Centr-tread-lightly

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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! 

You’ve got running questions - and we have your answers! Join us today as we answer your running questions, including:

• Should you run on concrete or asphalt? 

• What should you do after completing a Couch to 5K program?

• Can you keep PRing in your 40s?

• Is racing weight something to worry about?

• Can you do Hydrox during marathon training?

• Can you go too slow on your easy run days?

• Should you do a two week or three week taper?

• How do you rebuild mileage after a race?

• How do you know if you should stick to a new plan or switch?

• Recommended marathons outside of the Six Stars/World Majors

• How to mimic a hilly course on a treadmill

• How to prevent sports bra chaffing

This episode is sponsored by Centr. The Centr app allows you to get in workouts at home - including treadmill workouts! Get $600 off the Centr T-7 Treadmill, which has a smartphone mirroring screen. Use the link https://bit.ly/Centr-tread-lightly

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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: 35362850PMID: 33022655PMID: 22897427

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

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! 

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!

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!