Many episodes back, we provided some guidance on how to run a 5K as a newer or intermediate runner. This episode is for our more experienced runners who are coming to the 5K and want to run fast. Whether you are aiming for sub-20 and or sub-30, this episode will guide you through how to structure your training for your fastest 5K yet. In this episode, you will learn:If you need long runs during 5K trainingHow many miles per week should you run for 5K training?How to structure speed workouts in 5K trainingStrength training during 5K builds5K race strategies for local and large racesThis episode is sponsored by Tifosi! Tifosi makes affordable, durable, and comfortable sunglasses for all your outdoor adventures, including runs. They won’t bounce, slip, or tangle in your hair either! Use this link for 20% off your purchase: https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284References:PMID: 34021488PMID: 40010368💻 Join our community at patreon.com/treadlightlyrunning🎙️ 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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35:36
How to Run a 5 Hour Marathon
With record numbers of lottery entrants to the majors, we are seeing marathon participation boom! More runners are finishing the marathon now than ever. The average women’s marathon finish time is now approximately 4:50 - which means many runners finish in the five to six hour range. This episode provides a guide for 5-6 hour marathoners, whether you are running your first marathon or aiming for a PR in that time range. In this episode, you will learn:How to pace a 5 hour marathonHow many weeks should you train for a marathon?Should you train by distance or time on feet?Do you need to do a 20 miler in training?Should you do speed workouts for a 5 hour marathon?How to fuel a five hour marathonMindset techniques for a 5 hour marathonAnd more! If you enjoyed this episode, you may also like:How Far Should You Run Before a Marathon (Ep 52)How to Run Faster By Using Cross-training (Ep 101)First Marathon Training Tips (Ep 17)Ketones, Sodium Bicarb, and Other Supplements for Runner (Ep 106)This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength. Use the code treadlightly for 15% off your first order at previnex.com.💻 Join our community at patreon.com/treadlightlyrunning🎙️ 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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28:09
Strength Training for Performance Is Different than Training for Aesthetics, with Coach Montana Depasquale
We speak often on this podcast about strength training for runners - which is drastically different than lifting for aesthetics. We are joined by running and strength coach Montana Depasquale for a discussion on how to pick a strength training plan that will actually improve your running performance - not just change your appearance. In this episode, you’ll learn:What to look for in a strength training planShould you lift to failure?How to start and progress your strength trainingHow do you know if you are lifting heavy enough?How much rest you need between setsShould you be sore after your lifts?How many times per week do you need to lift?What strength exercises should runners do?Do runners need upper body strength training?If you enjoyed this episode, you may also like: Can Plyometrics help you run faster (ep 107)Strength Training for Runners (ep 60)You can connect with Montana on Instagram at coachmontanadepasquale on Instagram or at www.coachmontanadepasquale.com💻 Join our community at patreon.com/treadlightlyrunning🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share it with a friend! 👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
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39:15
Blisters, Lost Toenails, Cramps, and More: How to Deal with Common Running Problems
Most runners inevitably deal with these minor issues - blisters, black toenails, chafing, and more. They aren’t full injuries, but they certainly are inconvenient and uncomfortable. We guide you through how to prevent these, how to treat them, and if you can run through them when they happen. In this episode, you’ll learn how to deal with:Calf crampsBlistersChafingBlack toenailsNumb toes during a runRed and itchy legs while runningSide stitchesSunburnsResources:https://runtothefinish.com/how-to-lace-running-shoes/https://lauranorrisrunning.com/running-cramps/https://lauranorrisrunning.com/how-to-breathe-while-running/https://runtothefinish.com/altra-vs-topoThis 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.Join us on Patreon at https://www.patreon.com/TreadLightlyRunningReferences: PMID: 34185846PMID: 31696455PMID: 25178498💻 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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33:39
Can Plyometrics Help You Run Faster?
If a 10-15 minute investment each week helped you run faster, would you do it? In this episode, we explore plyometrics for runners and how they can help you run faster with just a few minutes per week - when done correctly. In this episode, you’ll learn:What are plyometric exercises?How runners can benefit from plyometricsHow to incorporate plyometrics into your routineWho should NOT do plyometricsSample plyometric exercisesCommon plyometric mistakes to avoidReferences:PMID: 38165636PMID: 33956587PMID: 32163923Haff & Triplett, Essentials of Strength and Conditioning. Human KineticsJoin us on Patreon at https://www.patreon.com/TreadLightlyRunning💻 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.
New Zealand