In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you need to know if you want to race a 10K, including:

 How long should you train for a 10K?
 How to set a 10K goal pace
 Should you taper for a 10K race?
 Our favorite 10K workouts
 Mindset for racing a 10K
 How to pace a 10K race
  How to warm up before a 10K race
  How to fuel for a 10K

Further resources: 
Daniels VDOT Calculator: https://vdoto2.com/calculator/
Tinman Calculator: https://runfastcoach.com/calc2/index.php
https://lauranorrisrunning.com/run-your-fastest-10k/
https://lauranorrisrunning.com/10k-training-plan-for-intermediate-to-advanced-runners/
https://lauranorrisrunning.com/how-to-pace-10k-race-5k-race/
https://www.runtothefinish.com/10k-pace-chart/
https://www.runtothefinish.com/tips-for-running-a-10k/


References: 
https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171681/



Episode 38: How to Run Your Best 10K Race

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

Are stability shoes outdated or the magic key to preventing injury?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




65: Does Running Make You Look Older? And Other Common Running Myths

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



Episode 38: How to Run Your Best 10K Race

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