Did you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s a reason it feels so hard to climb up and down stairs after a marathon? It may surprise you all that happens to your body after a marathon!

First, we answer a listener’s question about time on feet for easy-paced long runs. Then, we dives into the nuances around a popular topic on social media: how much time should you take off running after a marathon? We take a step back first to understand what exactly happens to your body when you run a marathon - and then provide a marathon recovery guide based on that. 

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Support the podcast! Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running. 

This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20

References: 

In this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Olenick has her PhD in Exercise Physiology and joins us to discuss the overlapping fields of hybrid training and female physiology.

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You can find Dr. Alyssa Olenick at:

Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of being a gifted athlete, or can you train beyond your genetic disposition? We explore the science of genetics on running performance in this episode. Additionally, we answer a listener’s question about using swimming as cross-training. 

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This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20

References:

Ehrman, J, Kerrigan, D, & Keteyian, S. (2018). Advanced Exercise Physiology: Essential Concepts and Applications. Human Kinetics. 

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First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode based on requests from listeners: what running gear is overhyped, and what gear is actually worth the cost?

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Further resources: 

Sweat calculator: https://www.featherstonenutrition.com/hydration/

Sodium calculator: https://www.featherstonenutrition.com/sodium/

https://www.runtothefinish.com/best-sunglasses-for-running/

https://www.runtothefinish.com/ultimate-guide-to-running-hydration/

https://lauranorrisrunning.com/carbon-plated-running-shoes/

https://lauranorrisrunning.com/polar-vs-garmin/

Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you!

How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener’s question about caffeine supplementation, coffee, and energy drinks before runs. 

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If you enjoyed this episode, you may also like:

Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you! 

Are you struggling with Achilles pain, a chronic high hamstring injury, or another tendon issue? This is the episode for you! We brought on an expert on tendinopathy and tendon health - Dr. Alex Nelson, DPT, owner of Training with Tendinopathy. 

You can follow Dr. Nelson on Instagram @training_with_tendinopathy

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As unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience happens to almost every runner! It’s part of putting yourself out there and chasing your goals.  We talk about dealing with challenging races and missed goals in this episode. 

Before our main topic, we answer a listener's question about scrapping vs foam rolling.

Further reading: 

https://lauranorrisrunning.com/how-to-recover-after-a-marathon/

https://lauranorrisrunning.com/how-to-recover-after-a-half-marathon/

https://www.runtothefinish.com/post-race-blues-recovery-plan/

Our listener question follows up on the listener question from episode 72 - how do you take objective vs subject approaches to determine your best race distance? Then, we dive into an important topic: pre- and post-run nutrition, and why they matter so much. We dive into the science and provide practical tips that you can implement in your own training. 

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References

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Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com

In the midst of a running boom, there is more information than ever being shared on social media. However, some of that information is misguided or presented without nuance - if not just straight up inaccurate. Our “hot takes” episodes guide you through some of these topics, drawing from our years of experience in coaching and from an evidence-based approach to coaching and training theory.

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References: 

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https://examine.com/other/red-light-therapy/faq/is-red-light-therapy-beneficial-for-exercise-performance-and-recovery/

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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/  

We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we have our first guest, who has graciously hosted us on her podcast before. Elisabeth Scott of Running Explained joins us for a discussion on running goals. 

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Further Resources: 

Elisabeth’s Goal Setting Masterclass: https://www.runningexplained.co/challenge-page/masterclass-goalsetting

Slate marathon calculator: https://www.slate.com/articles/sports/sports_nut/2014/10/running_calculator_introducing_slate_s_marathon_time_predictor_a_better.html

Follow Elisabeth @runningexplained on Instagram

Lever Movement is the sponsor of this episode! Lever is an affordable home treadmill-compatible tool that offloads your running - similar to an anti-gravity treadmill, but in the comfort of your home. Code: AMANDA for 20% off and https://www.levermovement.com