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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!
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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: 36720584If 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!
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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!
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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!
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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:
PMID: 27170525 PMID: 29641564 PMID: 22357398 PMID: 22357398 PMID: 35176971 https://runningwritings.com/2023/01/treadmill-workouts-guide.html https://daily.jstor.org/treadmills-were-meant-to-be-atonement-machines/💻 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!
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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 runningYou 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!
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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/
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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/
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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:
PMID: 34541607 PMID: 23705863 PMID: 39094181 PMID: 3169192 PMID: 31045685 -
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/ -
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.
PMID: 29509641
PMID: 34366884
PMID: 30006671
PMID: 35428907
PMID: 34564332
PMID: 34366884
PMID: 34475628
PMID: 38982591
PMID: 37471354
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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
PMID: 32245088
PMID: 37329147
PMID: 35267961
PMID: 29889151
PMID: 28919842
PMID: 12617691
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:
PMID: 21088862
PMID: 28748217
https://examine.com/other/red-light-therapy/faq/is-red-light-therapy-beneficial-for-exercise-performance-and-recovery/
PMID: 31513450
PMID: 35157264
PMID: 33146851
PMID: 26581833
PMID: 38695978
PMID: 29200895
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:
PMID: 29599724 PMID: 16095403 PMID: 33042384 PMID: 30539120 PMID: 32343255 - Visa fler
