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 tip...
99: Does Heel Striking Cause Injury? Myth vs Science on Running Injuries
Is heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your questions about running injuries - so we bring the science to work through myth vs supported theory on running injuries. We also share approaches for actually reducing your injury risk - and these may surprise you.
Discussion points include:
Does heel striking cause injury?
Should you change your running form?
Do max-cushioned shoes increase injury risk?
Did you get injured because you didn’t stretch enough?
Can running on concrete cause injury?
Will zero drop running shoes reduce injury risk?
Can you skip eating before runs?
Is strength training protective against injury?
What can you do to mitigate injury risk?
This episode is sponsored by Final Surge. Whether you are a running coach or an athlete, start your new year off strong with Final Surge! Final Surge offers training plans for runners of all abilities, as well as a user-friendly platform to track your progress. If you are a coach, Final Surge provides a comprehensive training platform to develop plans and analyze your ath
Go to https://www.finalsurge.com/ and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.
References:
PMID: 38053265
PMID: 29791183
PMID: 34386286
PMID: 26304644
PMID: 22927504
https://journals.lww.com/nsca-scj/Abstract/2020/02000/Influence_of_Gait_Retraining_on_Running_Economy__A.3.aspx
https://onlinelibrary.wiley.com/doi/10.1002/jbmr.4658?af=R
https://www.doctorsofrunning.com/2024/01/monday-shakeout-can-running-shoes.html
Ryan Norris, Mechanical Engineering PE (on explanation of concrete vs asphalt)
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
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32:51
98: Is Sugar Bad for Runners? Dispelling Common Fueling Myths with Cortney Berling, RD, MPH
You’ve likely heard that high sugar consumption has health risks - so how do you reconcile that with your need to fuel as a runner? Is sugar bad for runners, or is it a necessary fuel source for your fastest running and healthiest self? (Spoiler: it's the latter!) We brought on Cortney Berling, RD, MPH, to dispel common myths about sugar for runners.
Discussion points include:
Defining the different types of sugar
What’s the difference between using candy and gels on runs?
Whole foods vs engineered sports nutrition products
Does sugar have the same impact on your blood sugar while running as it does at rest?
Do runners need to worry about the health risks of taking sugar in gels?
When and how should you fuel your runs?
Is it beneficial to combine different types of sugars on your runs?
What should runners do about their sugar cravings?
Can you train your body to not need sugar during a run?
This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.
Thank you for Cortney for joining us! Cortney Berling is a registered dietitian focused on working with runners and female athletes. You can connect with Cortney on Instagram: eatwell.run better or work with her at https://www.eatwellrunbetter.com/roadto262.
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
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35:15
97: Should You Run Everyday? What Running Coaches Think of Run Streaks
We take an informed deep dive on run streaks. Who benefits from run streaks (if anyone)? What are the risks and drawbacks? Are there alternative goals you can set?
Discussion points include:
What defines a running streak?
Why are running streaks so popular?
What are the drawbacks of run streaks?
When should you stop a running streak?
How to safely do a run streak
Alternative activity streaks
What to do if you feel like you need to run every day
If you enjoyed this episode, you may also like:
24: The Science of Overtraining
82: Hybrid Training as Health Training with Dr Alyssa Olenick
83: What Happens to Your Body after a Marathon
90: How to Prevent Bone Stress Fractures with Dr. Nathan Carlson
96: Why You Should Warm-Up Before Runs and How to Do It
This episode is sponsored by Final Surge. Whether you are a running coach or an athlete, start your new year off strong with Final Surge! Final Surge offers training plans for runners of all abilities, as well as a user-friendly platform to track your progress. If you are a coach, Final Surge provides a comprehensive training platform to develop plans and analyze your athlete's workouts.
Go to https://www.finalsurge.com/ and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
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30:14
96: Why You Should Warm Up Before Runs - and How to Do It
Warming up before a run is something both Amanda and Laura have repeatedly preached - so in this episode, we take a deeper dive into warm-ups. We explore the science warming up properly before a run and provide practical examples of how to warm up before different types of workouts.
Discussion points include:
Why should you warm up before running?
How long should a warm-up be?
Should you stretch before a run?
Examples of pre-run dynamic stretches
How to warm up before speedwork
How to warm up before a race
This episode is sponsored by Final Surge. Final Surge is a training platform for coaches and runners alike. Both Amanda and Laura use it in their coaching!
Go to https://www.finalsurge.com/ and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.
Further resources:
https://lauranorrisrunning.com/how-to-warm-up-for-a-run/
https://runtothefinish.com/dynamic-stretching-warm-up-running/
References:
Haff & Triplett. Essentials of strength training and conditioning (4th ed.) Human Kinetics
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
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34:03
95: How to Treat Shin Splints
Are you plagued by pain over the front of your lower legs? Shin splints are one of the most common running injuries. However, the treatment is not as simple as Google suggests - shin splints won’t heal for good with just rest and ice alone. In this episode, we take a look at shin splints based on research, basic anatomy/biomechanics, and a training perspective. This episode does not replace physical therapy.
Discussion points include:
What are shin splints?
Can you run through shin splints
What causes shin splints?
How do you treat shin splints?
Can your running shoes give you shin splints?
Should you use ice, compression socks, or KT tape?
This episode is sponsored by Final Surge. Final Surge is a training platform for coaches and runners alike. Both Amanda and Laura use it in their coaching!
Go to https://www.finalsurge.com/ and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.
References:
https://bjsm.bmj.com/content/54/2/72
Example exercises: https://www.instagram.com/p/CpzyWZqOpZp/?img_index=1
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If You enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
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.
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