5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for you, the distance can be challenging in terms of speed. If you want to improve your 5K time - whether that's a sub-40 min 5K, sub-30, or sub-20 - this is the episode for you! 
We also answered a listener question on run-walk intervals. 
Discussion points include:

 Weekly mileage when training for a 5K
 How to set a 5K goal pace
  5K pace specific workouts
  Do you taper for a 5K? 
  How to fuel for a 5K race
  Warming up before a 5K race
  How to pace a 5K race
  How to recover after a 5K race

Further reading: 
https://lauranorrisrunning.com/how-to-improve-your-5k-time/
https://lauranorrisrunning.com/5k-pace-chart/
https://lauranorrisrunning.com/transition-from-the-marathon-to-5k/
https://lauranorrisrunning.com/taper-for-a-5k-or-10k-race/
https://www.runtothefinish.com/walking-a-5k/
https://www.runtothefinish.com/first-5k-tips/
https://www.runtothefinish.com/couch-to-5k/
https://www.runtothefinish.com/run-a-5k-in-30-minutes/

Episode 41: How to Improve Your 5K Time

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.

Sports

Running

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 day



If 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]



69: How to Adjust Your Race for Injury, Illness, Weather, and More

Are stability shoes outdated or the magic key to preventing injury?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

 PMID: 30599386

 PMID: 33306927





68: Do You Need Stability Shoes? Understanding Overpronation

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 run





References: 
PMID: 37075050



67: Is The Boston Marathon Overhyped?

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




66: How to Improve Your Mile Time

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




Episode 41: How to Improve Your 5K Time

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