This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/
Discussion points include:

  What exactly does a marathon taper look like?

    The science behind why you do a marathon taper

    How a taper helps you hold marathon pace on race day

    A two-week vs three-week taper

    Tapering for a goal race vs a “for fun” marathon

    Navigating the “taper crazies”

    Understanding aches vs injury during the taper

    What NOT to do during the marathon taper

    Should you do a shakeout run before a marathon?



  Strength training during the marathon taper


References: 
PMID: 37163550
PMID: 17762369
PMID: 34651125
PMID: 33374897


If you enjoyed this episode, you may also like:

    Episode 6: Marathon Pacing

    Episode 17: First Marathon Tips

    Episode 20: What to Eat Before a Race





Episode 30: How to Taper for a Marathon

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 30: How to Taper for a Marathon

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