Avsnitt
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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:
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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 levelsYou can find Dr. Alyssa Olenick at:
https://doclyssfitness.com/ https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ https://www.instagram.com/doclyssfitness/ -
Saknas det avsnitt?
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Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of being a gifted athlete, or can you train beyond your genetic disposition? We explore the science of genetics on running performance in this episode. Additionally, we answer a listener’s question about using swimming as cross-training.
Discussion points include:
A very quick and simple overview of genetics and epigentics The impact of genetics on trainability Is elite athleticism inherited? Do genetics, training, or both influence VO2max? Genetics, muscle fiber typology, and performance How much do your genetics impact your injury risk? Do your genetics impact your body size? How genetics change your caffeine response Why we don’t recommend genetic testing for runners The future of genetic dopingThis 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:
Ehrman, J, Kerrigan, D, & Keteyian, S. (2018). Advanced Exercise Physiology: Essential Concepts and Applications. Human Kinetics.
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First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode based on requests from listeners: what running gear is overhyped, and what gear is actually worth the cost?
Discussion points include:
Do you need a Garmin or other running watch? Do you need a chest strap heart rate monitor? Are foot pods worth the cost? Are sweat trackers useful or overrated? Are Whoop or Oura rings useful? Should you purchase compression boots? Are massage guns worth the cost? Do you need carbon-plated running shoes? Are EMS suits worth the investment? The one piece of gear we think most runners should have Our headphone recommendations for running Why sunglasses are a must-have piece of running gearFurther resources:
Sweat calculator: https://www.featherstonenutrition.com/hydration/
Sodium calculator: https://www.featherstonenutrition.com/sodium/
https://www.runtothefinish.com/best-sunglasses-for-running/
https://www.runtothefinish.com/ultimate-guide-to-running-hydration/
https://lauranorrisrunning.com/carbon-plated-running-shoes/
https://lauranorrisrunning.com/polar-vs-garmin/
Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you!
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How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener’s question about caffeine supplementation, coffee, and energy drinks before runs.
Discussion points include:
When do you want to use pace on your runs? Understanding the different pace calculators How often should you test and reset your training paces? How do you use Rate of Perceived Exertion (RPE)? How to use the Talk Test for running Who benefits from using heart rate monitoring? How to use multiple methods to calibrate your training intensities Do power meters offer an option for measuring intensity?If you enjoyed this episode, you may also like:
73: How to Use Heart Rate Zones for Running 66: How to Improve Your Mile Time 61: VO2max Workouts, Threshold Runs, and MoreWant to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you!
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Are you struggling with Achilles pain, a chronic high hamstring injury, or another tendon issue? This is the episode for you! We brought on an expert on tendinopathy and tendon health - Dr. Alex Nelson, DPT, owner of Training with Tendinopathy.
You can follow Dr. Nelson on Instagram @training_with_tendinopathy
Discussion points include:
Defining tendinopathy vs tendonitis vs tendinosis Why rest alone doesn’t resolve tendinopathy Warning signs and risk factors for tendinopathy Why you need strength training to rehab tendinopathy Plyometrics vs isometrics for tendon health and rehab Return to run timelines for tendinopathy The risks and rewards of a cortisone shot How to use pain to guide your tendon rehab process Do collagen supplements support tendon healing? How protein supports tendon health Tips for managing high hamstring tendinopathy What happens if you train through untreated tendinopathy? Do carbon plated running shoes hurt or harm tendons? -
As unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience happens to almost every runner! It’s part of putting yourself out there and chasing your goals. We talk about dealing with challenging races and missed goals in this episode.
Before our main topic, we answer a listener's question about scrapping vs foam rolling.
Why and how to do a post-race assessment Navigating post-race emotions What can you do in the 24 hours after a tough race? Should you do a redemption race? How long should you wait to race again? What NOT to do after a race that doesn’t go as plannedFurther reading:
https://lauranorrisrunning.com/how-to-recover-after-a-marathon/
https://lauranorrisrunning.com/how-to-recover-after-a-half-marathon/
https://www.runtothefinish.com/post-race-blues-recovery-plan/
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Our listener question follows up on the listener question from episode 72 - how do you take objective vs subject approaches to determine your best race distance? Then, we dive into an important topic: pre- and post-run nutrition, and why they matter so much. We dive into the science and provide practical tips that you can implement in your own training.
Discussion points include:
The definition of LEA and REDs Unintentional vs intentional LEA Symptoms and impacts of LEA How much and what should you eat before runs How soon should you eat after a run? What to eat after a runReferences
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Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com
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In the midst of a running boom, there is more information than ever being shared on social media. However, some of that information is misguided or presented without nuance - if not just straight up inaccurate. Our “hot takes” episodes guide you through some of these topics, drawing from our years of experience in coaching and from an evidence-based approach to coaching and training theory.
Discussion points:
Should you take electrolytes daily during the summer? Should your easy pace always be improving? Is red light therapy beneficial for recovery? Should you take ice baths? Do run less, run faster marathon plans work?References:
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https://examine.com/other/red-light-therapy/faq/is-red-light-therapy-beneficial-for-exercise-performance-and-recovery/
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This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/ -
We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we have our first guest, who has graciously hosted us on her podcast before. Elisabeth Scott of Running Explained joins us for a discussion on running goals.
Discussion points include:
Process goals vs outcome goals How much can you improve in a training cycle? How to set realistic running goals How to use race equivalency calculators Mental vs physical limitations How to reset after missing your goals How social media impacts goal settingFurther Resources:
Elisabeth’s Goal Setting Masterclass: https://www.runningexplained.co/challenge-page/masterclass-goalsetting
Slate marathon calculator: https://www.slate.com/articles/sports/sports_nut/2014/10/running_calculator_introducing_slate_s_marathon_time_predictor_a_better.html
Follow Elisabeth @runningexplained on Instagram
Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill-compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com
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We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running.
Discussion points include:
Who should use heart rate zone training? Are Garmin’s heart rate zones accurate? How to calculate your individual heart rate zones Understanding the five-zone model Should you use your watch or a chest strap to measure HR on runs? Should certain runners NOT use heart rate zones? What is cardiac drift? Should you use heart rate monitoring for your hard workouts? What is so bad about zone 3? How do you run with low heart rate on hills? How much do heart rate zones matter for low-volume runners?This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/
Further resources: Lactate threshold HR test: https://lauranorrisrunning.com/lactate-threshold-test/ https://www.runtothefinish.com/best-heart-rate-monitor/ Polar Verity Sense Armband: https://amzn.to/3ztNsLJ (affiliate link) Amanda’s low heart rate training plans: https://www.runtothefinish.com/low-heart-rate-training-plansReferences:
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The half marathon is one of the most popular race distance out there, for both experienced and novice runners. This episode focuses on how to train for your first marathon - while minimizing injury risk and enjoying the experience. These tips can also be helpful even if you are an experienced half marathon runner!
Discussion points include:
Do you need to race shorter distances before you do a half marathon? How long should you spend training for your first half marathon? How to pick a half marathon plan for your first race How far should you run before your first half marathon? How many days per week should you run? Nutrition and hydration for your first half marathon How to reduce your injury risk Should you have a goal finish time for your first half marathon?Resources:
Amanda’s book: https://amzn.to/2MDXNda
https://www.runtothefinish.com/half-marathon-training/
https://lauranorrisrunning.com/half-marathon-workouts/
https://lauranorrisrunning.com/how-far-should-you-run-before-a-half-marathon-or-marathon/
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Are you traveling for a marathon (or other distance) soon, either domestically or internationally? Then this episode is for you! We have tips on how to make your destination race - and all the travel logistics around it - the smoothest and most enjoyable experience possible.
Discussion points:
Managing your hydration while traveling for a race
How to sleep on an airplane
How to deal with jet lag around your race
Should you do a shakeout run after arriving at your destination?
Nutritional considerations for destination/international races
How to manage car travel before a goal race
This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/
If you enjoyed this episode, you may also like:
Episode 39: Running at High Altitude
Episode 67: Is the Boston Marathon Overhyped?
Episode 69: How to Adjust Your Race
References
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Easy runs, interval workouts, strength training, prehab work, warm-ups, cross-training, and recovery - it’s a lot for anyone, much less if you are balancing a job and family! Additionally, you may have received messaging before that you NEED to do more to improve - but maybe that doesn’t mesh with your real life.
There is a big gap between training theory and the actual applied practice of training. So how do you fit in running, strength, and supplemental training into your life? We are bringing you tips for time-limited athletes, based on our years of experience and understanding of training theory/exercise science application and adaptation.
How to use your warm-up to sneak in plyometrics and mobility work Do you need high-volume running to improve? How to fit in strength training if you are time-limited How do you fit in different running workouts into your training? How to use untraditional training cycles (10-day cycle, etc) How to train around long workday shifts How to train if you work a sedentary desk job Speed workouts for time-limited athletesFurther resources:
https://swell.uccs.edu/theathletesplate
https://www.instagram.com/p/C3Las0KvHMs/?img_index=1
https://www.instagram.com/p/C0bpPSFLjy3/?img_index=1
https://www.runtothefinish.com/how-to-find-5-extra-hours-a-week-for-running-pre-hab-or-anything-really/
References:
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Enjoy this podcast? You can follow Amanda @runtothefinish and read her helpful articles at runtothefinish.com. You can find Laura’s evidence-based articles at lauranorrisrunning.com and follow her @lauranorrisrunning. Ad revenue supports our content creation, so visiting our websites is a great way to learn more while supporting the podcast!
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This experience happens to virtually every runner. No matter how well your training cycle went, race day doesn’t go as planned. You get sick on race week, the weather forecast looks sub-optimal, you have a lot of work stress, or you just don’t feel great on race day. We draw on our coaching experiences as well as a basic understanding of race day physiology for this episode.
Before all that, we answer a listener’s question about what to do in the couple of months before starting a marathon training plan.
Discussion points include:
How to adjust for illness on race day What do you do if you get injured before race day Race day adjustments for weather What to do if goal pace feels too hard on race day How do you deal with GI upset during a race How to adjust if you get your period on race dayIf you enjoyed this episode, you may also like:
15: Running in the Heat
42: Your Guide to Cold Weather Running
44: Why Do You Get Muscle Cramps?
58: How to Pace a Marathon [Updated]
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Are stability shoes outdated or the magic key to preventing injury? It’s actually neither - for some runners, they are the appropriate shoes, but they aren’t for everyone. We discuss overpronation and stability shoes in this episode.
Discussion points include:
Understanding pronation and supination in the running stride
Is overpronation bad?
What are stability shoes and how do you if know you need them?
Will stability shoes prevent injury?
How do you know if you are wearing the right running shoe?
This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/
References
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The big marathons including Boston and New York are ubiquitous on social media - but do they live up to the hype? We take a different format in our episode today and provide you with a nuanced hot take (as paradoxical as that sounds) on the most popular marathons.
First, we answer a listener’s question about taking Tylenol or Advil before a race. Then, we dive into a hot take: are the World Marathon Majors, including the Boston Marathon, overhyped on social media?
Discussion points include:
How Boston may have oversaturated running news over the past year Why Boston should keep spots for charity runners Should Boston change their entry process/qualifying standards? Is it too easy for women to qualify for Boston? Why are the World Marathon Majors (New York, Chicago, etc) so special? Why you should embrace your own running journey no matter which races you runReferences:
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The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is an entirely different challenge. In this episode, we discuss how to improve your mile time - whether you are aiming for a 5 minute mile or 12 minute mile.
Discussion points include:
What are the benefits in racing a mile? The physiology of racing a mile How to train for a mile race Speed workouts to improve your mile time Supplemental workouts including plyometric workouts How often can you race a mile? Do you taper for a mile race? How to pace a mile race Nutrition considerations for racing a mileReferences:
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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 MenopauseFurther 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:
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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 runnersSweat 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
- Visa fler
