We start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most common questions we hear as running coaches: when is it okay to quit a run? When should you push through? When should you skip a run altogether? How do you discern low motivation versus a legitimate reason to quit a run?

Discussion points include:

You may also enjoy:

This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more. 

Discussion points include:

If you enjoyed this episode, you may also like:

Please excuse how Laura sounds, she had a sinus infection at the time of recording! 

References: 

PMID: 34010308

PMID: 32922647

PMID: 24901444

What is the grey zone in running?

The benefits and detriments of running in the grey zone

How to use the talk test 

When to use zone 3 training

Should you do all of your long runs at marathon pace?

What is polarized training (hard days hard, easy days easy)

Marathon pace/zone 3 workouts

Zone 2 vs zone running when you are a beginner runner

If you enjoyed this episode, you may also like: 

44: Why do you get muscle cramps when running?

9: What is 80/20 running?

2: Zone 2 training and heart rate

32: What your running watch stats mean

References: 

PMID: 33344993

PMID: 36900796

PMID: 35661059

PMID: 26578968

Skiba, Scientific Training For Endurance Athletes

https://www.frontiersin.org/articles/10.3389/fspor.2019.00070/full

Further reading: 

https://lauranorrisrunning.com/what-is-zone-2-training/

https://www.runtothefinish.com/zone-2-heart-rate-training/

https://www.runtothefinish.com/running-heart-rate/

https://lauranorrisrunning.com/training-intensity-distribution-for-runners/

We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 Marathon Olympic Trials! 

Discussion points include:

References/Further Reading: 

https://www.usatf.org/events/2024/2024-u-s-olympic-team-trials-—-marathon/2024-u-s-olympic-team-trials-marathon-qualificatio/women-s-marathon-performances

https://www.letsrun.com/news/2022/04/are-the-us-olympic-marathon-trials-broken-examining-the-business-model-of-americas-greatest-marathon/

We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond.

Discussion points:

If you enjoyed this episode, you may like:

- Episode 25: Running during Perimenopause and Post-Menopause

- Episode 26: Training Recommendations for Older Runners

Further resources:

Dynamic warm-up: https://www.runtothefinish.com/dynamic-stretching-warm-up-running/

Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/

Tips to start running over age 50: https://lauranorrisrunning.com/start-running-at-50/

Tips for running after 60: https://www.runtothefinish.com/running-after-60/

References: 

PMID: 22313809

PMID: 30848809

We wrap up season 1 of the Tread Lightly podcast by answering some of your questions!

- Episode 29: Listener Q&A

- Episode 10: How do you train when not preparing for a race?

References:

Jeukendrup & Gleeson. (2016). Sport Nutrition. 3rd Edition. Human Kinetics.

PMID: 32460873

We will be taking a one-week winter break. We will return on January 6 with season 2! Thank you to everyone who listened - we appreciate you!

Ever wonder why you get muscle cramps when running? We have the answers - or at least, as the theories behind why you may get crampign from running. After we start with a listener’s question about bathroom issues during runs, we dive into the theories of cramping, how to prevent muscle cramps, and how to get rid of muscle cramps when running if they happen.

Discussion points include:

Episodes of interest: 

Electrolytes - Episode 12

Long run fueling - Episode 5

Marathon pacing - Episode 6

References:

PMID: 32956536

PMID: 31696455

PMID: 34185846

This episode might seem like one big hot take, but we are coming at this topic based on real-life coaching experience and an understanding of the physiology of marathon training. As hard as it may be for some to hear, there are times when you should NOT train for a marathon. Our recommendations are not absolutist; individual situations may vary. However, our intention is to encourage reflection for when to run a marathon - and when not to. 

First, answer a listener's question on running fuel options for runners with IBS/IBD/sensitive stomachs. (We reference episode 5 on long run fueling.)

Discussion points include:

Use code TREADLIGHTY for $50 off a membership on the Run to the Finish Virtual Run Club!

You can connect with us on Instagram (@treadlightlyrunning) or via email [email protected] - thank you all for listening!

This whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Amanda and Laura both have years of experience of running in the cold (from living in Northwest Indiana and Colorado). We take a look at what the research says about cold weather endurance training and share tips and tricks we’ve learned over the years. 

Discussion points include:

Further resources: 

https://www.runtothefinish.com/what-to-wear-winter-running/

https://lauranorrisrunning.com/your-guide-to-running-in-cold-weather/

https://lauranorrisrunning.com/how-cold-is-too-cold-to-run/

https://lauranorrisrunning.com/racing-cold-weather/

https://www.runtothefinish.com/best-winter-running-shoes/

https://www.runtothefinish.com/running-on-ice-tips/

https://www.runtothefinish.com/cold-weather-running-gear

References:

PMID: 34652333

PMID: 34574624

PMID: 26756639

PMID: 34574624

PMID: 17473775

PMID: 34752434