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...
92: A Science-Backed Guide to Hydration for Runners
How much water do you need to drink during a run? Do you need electrolytes? We've got answers to all your hydration questions in this episode! First, we answer a listener’s question on liquid calories as a pre-race nutrition strategy. Then, we take a deep dive into the science of hydration for runners - and practical takeaways you can use to feel better on your runs.
Discussion points include:
Why does hydration for runners matter so much?
The role of electrolytes (including sodium) in hydration
How hydration can stop those headaches after a long run
How to reduce your risk of hyponatremia
Understanding sweat rate vs sweat concentration
How much water should you drink before a run
Hydration while running so your stomach doesn’t feel sloshy
How to carry water while running
Hyperhydration strategies
Should you use IV hydration before a race?
Additional resources: https://www.featherstonenutrition.com/hydration-sweat-rate/
💻 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!
References:
Eichner, E.R. "Genetic and Other Determinants of Sweat Sodium." Current Sports Medicine Reports 7.4 Supp 1(2008): 236-S40.
PMID: 28332116
Jeukendrup & Gleeson. (2016) Sport Nutrition. Human Kinetics.
Wilson (2020). The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. VeloPress.
PMID 26920240
PMID: 38198662
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37:27
91: How to Pick the Best Running Coach For You
Do you need to hire a running coach? If you want to hire one, how do you find the right one for you? We draw on our experiences of working with hundreds of runners over almost 20 years combined to guide you through how to find a running coach!
How do you know if you will benefit from a running coach?
What’s the scope of a running coach?
Can you work with a running coach even if you aren’t doing a race?
How do you find the right running coach for you?
Does a coach’s own race times matter?
Questions to ask a potential running coach
How do you find a running coach?
🎧 Looking for another running podcast? Jonathan Levitt explores the power of motivation for elite, sub-elite, and recreational runners alike in his popular For The Long Run podcast. Listen here: https://pod.link/1453616436
💻 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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37:49
90: How to Prevent Bone Stress Fractures: Bone Health for Runners with Dr. Nathan Carlson
Being a runner does not mean that bone stress injuries are inevitable! We bring on a specialist today to discuss running and stress fractures, including how to prevent and treat bone stress injuries.
Discussion points include:
What is a bone stress injury?
Understanding stress reactions, stress fractures, and full fractures
Signs and symptoms of a bone stress injury
Risk factors for stress fractures
Does bone location impact your recovery rate?
How can runners improve their bone mineral density?
Are some bones more prone to injury?
Do certain foods help prevent stress fractures?
Does your body weight increase your risk of bone stress injury?
Connect with Nathan at @runningmatekc on Instagram and find both free and purchasable resources at https://runningmatekc.com/
References:
PMID: 36376061
PMID: 36720584
If you enjoyed this episode, you may also like:
78: Tendinopathy and Tendon Health with Dr. Alex Nelson
76: What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability
63: How to Start Running Again After Injury
💻 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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46:00
89: What Runners Should Know about IT Band Syndrome
Struggling with knee pain on the outside of your knee? Today’s episode may help! We are not physical therapists, so we approach the topic of IT band syndrome based on a coaching perspective and research. If you are dealing with IT band syndrome, we encourage you to reach out to a PT!
Discussion points include:
The anatomy of the IT band
Should you foam roll your IT band?
What causes IT band syndrome?
What exercises can address IT band pain?
Will stretching help the IT band?
Will cortisone shots help IT band pain?
Can a running gait analysis help treat IT band pain?
References:
PMID: 35007886
PMID: 26573859
PMID: 19574661
💻 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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32:29
88: How to Prepare for RunDisney, Ragnar, and Other Relay/Multi-day Races
Are you preparing for RunDisney weekend, a Ragnar relay, Hood to Coast, the Speed Project, or another multi-stage race? This episode is for you! Two experienced running coaches share expert opinions on how to train for multi-day races - and how to strategize so that you feel good during these races.
The physiological demands of multi-stage races
The importance of hydration and fueling during relay races
Developing a pacing and recovery strategy for relay races
How to include a Ragnar race in a larger training block
Different training strategies for a Ragnar race
How to train for the RunDisney race weekends
Strategies to enjoy Disneyworld/Disneyland and your RunDisney races
🎧 Looking for another running podcast? Jonathan Levitt explores the power of motivation for elite, sub-elite, and recreational runners alike in his popular For The Long Run podcast. Listen here: https://pod.link/1453616436
💻 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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