Tread Lightly Podcast Amanda Brooks & Laura Norris
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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.
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66: How to Improve Your Mile Time
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 mile
References:
PMID: 34021488
PMID: 30299184 -
65: Does Running Make You Look Older? And Other Common Running Myths
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 Menopause
Further 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:
PMID: 22953596
PMID: 31685526
PMID: 31045685 -
64: Does Body Size Impact Your Training? Tips for Runners in Taller and Larger Bodies
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 runners
Sweat test instructions: https://www.featherstonenutrition.com/hydration/
References:
PMID: 27852613
PMID: 38350462
https://www.health.harvard.edu/blog/overweight-and-healthy-the-concept-of-metabolically-healthy-obesity-201309246697 -
63: How to Start Running Again After Injury
First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice.
Discussion points include:
When can you start running again injury?
Designing return to run plans based on how long you were off
How to use cross-train during injuries
How to reintroduce hard workouts/fast running after injury -
62: How to Run a Sub 2 Hour Half Marathon
One of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster than the average finisher - it's a time that represents lots of hard work and dedication. In this episode, we are sharing tips from our years of coaching runners to this goal. Even if you have already run a sub-2 half marathon, this episode may still have some helpful running tips for you!
Discussion points include:
How do you know if you could run a sub-2 half marathon?
Training paces for preparing for a sub-2 half marathon
How to fuel during a half marathon
Do you need to carb load for a half marathon?
How many miles should you run per week when training for a 2 hour half marathon?
How far should you run before a 2 hour half marathon?
How many weeks should you train for a half marathon?
How to pace a 1:59 half marathon -
61: VO2max Workouts, Threshold Runs, and More: Understanding the Different Types of Running Workouts
What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more.
Before delving into the main discussion, we answer a listener’s question on running shoes for the treadmill.
Discussion points include:
When should you start adding running workouts to your training?
How to start introducing running workouts as a beginner
What are fartlek runs?
Distinguishing between tempo runs and threshold workouts
What are critical speed workouts?
Defining VO2max running workouts
The value of strides and sprinting for long-distance runners
Goal vs current race paces
Our top coaching tips for including speed workouts in your training
References:
PMID: 36900796
PMID: 31045681
PMID: 35362850
PMID: 29417745
Customer Reviews
Runners this is your podcast!
Your podcast is wonderful! I’m learning so much. You are both so well spoken and knowledgeable. Lots of information that I can apply to my training and you answer so many questions I’ve had. I’m 40 and running better than when I was younger, thank you!
They are trying
I love the concept and could even tolerate the mispronunciation of hyaluronic acid, but you lost me after “myocardial infraction”
Informative and interesting
I find this podcast to be a great source of information. Amanda and Laura are so knowledgeable and down to earth. I appreciate being able to learn about various topics and put it to use. Thank you!