Tread Lightly Running Podcast

Episode 5 covers the topic of long run nutrition! We approach how to fuel long runs and races (15K to ultra) from both science and practice. We want you to understand why you should fuel - along with how you can actually hit your carbohydrate goals in a long run/race without feeling sick. Topics in this episode include: - carbohydrate goals for long-distance running - why fueling on your long runs won't make you gain weight - how to actually get in all those carbs on long runs - sport

Episode 4 tackles the question: should runners stretch? You may have heard that you always need to stretch before or after runs. Is that true, based on the most recent science? We take an evidence-based approach to our discussion on stretching for runners, including: - should you stretch before runs? -types of stretches for runners, including static vs dynamic stretching - flexibility vs mobility - why runners don't need to touch their toes - does stretching reduce your injury risk? -stretching

We are back in episode 3 to discuss the hot topic of menstrual cycle sycning. Should you change your training based on where you are in your menstrual cycle? You've probably seen things on Instagram about how you should do different workouts in different weeks based on your hormones. But does the research actually support this - and is it an effective way to train? We delve into recent research and share practical recommendations for training around your period. Discussion points include: -

In our second episode, we discuss Zone Two training! Zone 2 running is very popular right now - so what exactly is it? We take a deep dive into zone 2 training, including: - the science of zone 2 training - how to implement zone 2 training into your running - factors affecting your heart rate on runs - heart rate training for runners and how to calculate your heart rate zones Lactate Threshold/Friel Method: For this method, run a 30 minute time trial (as far as you can in 30 min!) after warming up

In our first episode of the Tread Lightly podcast, we examine the popular "rule" that you should not run for longer than three hours in marathon training. Does the evidence support this? We take an evidence-based and practical approach to long run duration. In this episode, we discuss: - The origins of the three hour long run rule and how it may be outdated - How to recover better from long runs - What research actually says about long runs in marathon training - How should 4, 5, or 6