Tread Lightly Podcast

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!