Tread Lightly Podcast
By Amanda Brooks & Laura Norris
Tread Lightly Podcast Mar 12, 2023
63: How to Start Running Again After Injury
First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice.
Discussion points include:
- When can you start running again injury?
- Designing return to run plans based on how long you were off
- How to use cross-train during injuries
- How to reintroduce hard workouts/fast running after injury
62: How to Run a Sub 2 Hour Half Marathon
One of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster than the average finisher - it's a time that represents lots of hard work and dedication. In this episode, we are sharing tips from our years of coaching runners to this goal. Even if you have already run a sub-2 half marathon, this episode may still have some helpful running tips for you!
Discussion points include:
- How do you know if you could run a sub-2 half marathon?
- Training paces for preparing for a sub-2 half marathon
- How to fuel during a half marathon
- Do you need to carb load for a half marathon?
- How many miles should you run per week when training for a 2 hour half marathon?
- How far should you run before a 2 hour half marathon?
- How many weeks should you train for a half marathon?
- How to pace a 1:59 half marathon
61: VO2max Workouts, Threshold Runs, and More: Understanding the Different Types of Running Workouts
What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more.
Before delving into the main discussion, we answer a listener’s question on running shoes for the treadmill.
Discussion points include:
When should you start adding running workouts to your training?
- How to start introducing running workouts as a beginner
- What are fartlek runs?
- Distinguishing between tempo runs and threshold workouts
- What are critical speed workouts?
- Defining VO2max running workouts
- The value of strides and sprinting for long-distance runners
- Goal vs current race paces
- Our top coaching tips for including speed workouts in your training
References:
- PMID: 36900796
- PMID: 31045681
- PMID: 35362850
- PMID: 29417745
60: Strength Training for Runners
We received several listener questions about strength training for runners, and this episode has answers!
Discussion points include:
- Sample schedules for how to include strength training with your running
- Should you always lift on the same day as a hard run?
- What are the benefits of strength training for runners?
- Managing muscle soreness from strength training
- Should you run or lift first?
- Is bodyweight strength training enough for a strength training program for runners?
- How heavy of weights should you use in a strength workout?
- Should runners do upper body strength training?
- How often should you strength train?
- When to taper down strength training for marathon runners (and other race distances)
References:
- PMID: 32844333
- PMID: 27135468
- PMID: 31086736
- PMID: 28394719
- PMID: 33751469
- PMID: 33491216
- PMID: 35591809
- PMID: 34822137
- PMID: 33374897
59: Do Age and Gender Make a Difference in Running?
How much of a difference do age and gender actually make when it comes to training and performance? We’re taking a deep dive into those topics in this episode!
Discussion points:
Why do some runners get faster with age?
Shifting your perspective on goals as a masters athlete
Understanding the physiological causes of gender differences in running
Sociocultural variables impacting gender differences
Do female athletes need to train differently than male athletes?
How much do age and gender actually impact your training?
If you enjoyed this episode, you may like:
Episode 25: Running during Perimenopause
Episode 26: Training Recommendations for Older Runners
Episode 35: Increasing Women’s and Girls’ Participation in Running
Episode 45: How to Start Running at 40 (and Beyond)
References:
PMID: 35058806
PMID: 31045681
https://runrepeat.com/state-of-ultra-running
58: How to Pace a Marathon | Updated Episode
Join us for another updated episode today! This episode is an update - with better audio quality and additional information - on our popular marathon pacing episode.
Discussion points include:
- Understanding different pacing strategies
- How does weather impact your marathon pacing
- Should you use heart rate to set your race day strategy?
- How to pace a marathon on hilly courses, downhill courses, etc.
- How to use your fueling strategy to support your pacing strategy
- When should you start pushing hard in a marathon?
- How to set a marathon goal pace
- How do you stay on pace when you start to fatigue?
Resources:
Dew point chart: https://www.runtothefinish.com/11-hot-weather-running-tips/
Sample marathon pace workouts: https://lauranorrisrunning.com/marathon-pace-chart/
References:
- PMID: 22649525
- PMID: 24747298
- PMID: 33829868
57: How to Build Running Endurance
Curious about how to build running endurance? If learning how to run faster and longer is your goal, you will want to listen to this episode.
Discussion points include:
- The most important factor when building endurance (our answer may surprise you!)
- The importance of properly warming up
- How to overcome cardiac drift
- Should you use heart rate, RPE, or pace?
- How to use walking to build your running endurance
- Can uphill running help you build running endurance?
- Does strength training help you run longer?
- Should you run by time or distance?
References:
- PMID: 27636554
- PMID: 23538293
56: What You Should Know about Running While Pregnant
As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider.
This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives.
Discussion points include:
- Basic medical recommendations
- What is safe for running while pregnant?
- How to navigate body changes during pregnancy as a runner
- Hydration and nutrition on runs during pregnancy
References:
PMID: 21393257
PMID: 22314872
PMID: 29644086
PMID: 34165763
55: Beer as a Recovery Beverage, The Gotta-Go Urgency on Runs, and Other Listener Questions!
You asked and we are answering! This episode answers listener questions on all things running, including:
- Should you do a tune-up race or a baseline race before training?
- Can anyone run a marathon?
- How to manage incontinence/leakage when running
- How do you pick the right running coach for you?
- Are apps like Apple Fitness or Peloton effective for general strength training?
- How do you incorporate group runs into a training plan?
- How do you care for blisters, calluses, and black toenails?
- Do you need to reach a certain mileage of easy runs before adding in hard workouts?
- How do you fuel before an early morning run?
- Is there any advantage to sugar-free running gels?
- Is beer a good recovery beverage?
Resources:
Bump Runner Postpartum Program
Danielle Pascente Strength Programs
References:
PMID: 27338452
PMID: 34284350
54: Why are You Tired All the Time? Understanding Fatigue and Running
Are you tired all the time, both during runs and during the rest of the day? We have received a few listener questions on this topic, so we are taking a deep dive into training fatigue, abnormal fatigue, bloodwork, training load management, and more!
- Amanda’s experience with fatigue and running
- Normal vs abnormal fatigue
- Is your nutrition causing fatigue?
- Low energy availability
- Eating disorders and disordered eating
- Is it your training plan that is making you tired?
- Other factors that may cause fatigue
If you enjoyed this episode, you may also like
- Episode 16: What Runners Need to Know About Iron
- Episode 24: The Science of Overtraining
- Episode 25: Running during Perimenopause
- Episode 31: How to Manage Muscle Soreness
References:
- Jeukendrup & Gleeson. (2016). Sport nutrition. Third edition. Human Kinetics.
- Gropper & Smith. Advanced nutrition and human metabolism. Sixth edition. Wadsworth Cengage Learning.
- PMID: 34181189
- PMID: 28012184
- PMID: 33095376
- PMID: 37329147
- PMID: 37052052
53: How to Qualify for the Boston Marathon
Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for most runners - so we are sharing what we have found works in real-life coaching practice. Before all that, we answer a listener’s question on beetroot supplements for running.
Discussion points include:
- Intrinsic vs extrinsic factors that influence one’s ability to run a BQ
- How to choose a marathon for a BQ attempt
- How racing 5Ks, 10Ks, and half marathons can help you run a faster marathon
- How to dial in your nutrition for a BQ marathon
- How to train for a BQ marathon
- The role of when training for a BQ marathon
Further resources:
How Bad Do You Want It? By Matt Fitzgerald (affiliate link)
52: How Far Should You Run Before a Marathon? An Updated Episode on the Three Hour Long Run "Rule"
We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited rule that you should never run longer than three hours in training?
We re-recorded our first ever episode for an updated discussion (with better audio quality!). We dive into the science of marathon long run length, as well as provide some practical recommendations.
Before all that, we answer a listener question about reflective gear recommendations.
Our reflective gear recommendations include (with affiliate links):
Amphipod Xingelt Reflective Vest
https://www.runtothefinish.com/reflective-running-gear/
Discussion points:
- What is the rationale behind long run time limits?
- Who should limit their long runs versus who should lengthen the long run?
- How big of an injury risk are marathon training long runs?
- How long should you cap a long run in marathon training?
- Is more always better with long runs?
- Alternative marathon training approaches
- How to fuel these long runs to feel good and recover well
- Long run mileage in the context of weekly mileage
If you enjoyed this episode, you may also like:
- Episode 5: Long run fueling
- Episode 17: First marathon training tips
- Episode 34: How to safely increase your running volume
References:
- PMID: 31704026
- PMID: 32421886
- PMID: 32403259
- PMID: 32183425
51: When to Quit a Run vs When to Push Through
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:
- Our take on the “no days off” mentality in running
- What to do when your running motivation is low
- Should you run with a cold or other illness?
- Should you run if running is painful?
- What to do if a run is not going well
- What to do if you have to skip a long run
- What to do if you get sick during your taper
- When should you skip your race
- When to quit a race (DNF)
You may also enjoy:
- Episode 24: The science of overtraining
- Episode 30: How to taper for a marathon
- Episode 21: How to start running again
50: Tired of Hitting the Wall? How to Not Slow Down in Your Next Marathon
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:
- Why glycogen depletion can cause you to slow down (2:05)
- Gender and age differences in slowing down during a marathon (3:40)
- Does the length of your training runs impact your fatigue resistance? (6:30)
- The role of hydration in marathon performance (8:00)
- Carbohydrate intake during a marathon (10:20)
- How to set an appropriate marathon goal time (12:00)
- Training volume and marathon training workouts for fatigue resistance(15:50)
- Recovery nutrition, long run nutrition, and carb loading (19:45)
- How to not slow down from hills in your marathon (21:40)
- Can a tune-up race help you run a faster marathon? (23:45)
If you enjoyed this episode, you may also like:
- All about marathon pacing (ep 6)
- First marathon training tips (ep 17)
- What to eat before a race (ep 20)
- Mastering your mindset (ep 23)
- How many miles should you run per week? (Ep 27)
- How to taper for a marathon (ep 30)
Please excuse how Laura sounds, she had a sinus infection at the time of recording!
References:
PMID: 34010308
PMID: 32922647
PMID: 24901444
49: What's Causing Your Knee Pain When Running?
48: Is It Bad to Run in the "Grey Zone?" Understanding Moderate Pace Running
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/
47: US Marathon Trials Preview and Our Picks for the US Olympic Team!
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:
- A preview of the marathon course and spectating tips
- The start time controversy
- How are athletes chosen to go to the Olympics? Understanding the Olympic Standard times
- The financial costs of hosting the US Olympic Marathon Trials
- Our picks for who will make the US Olympic Team
- The track and field Olympic trials
References/Further Reading:
45: How to Start Running at 40 (and Beyond)
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:
Benefits of starting running as a master’s athlete (4:20)
Why it may feel harder to start running at age 40 or older (7:15)
Step one of how to start running at 40 and beyond (11:00)
Reducing injury risk when you start running (15:30)
How to use run-walk intervals (17:50)
Why you should be strength training after age 40 (19:53)
Protein for masters athletes (25:12)
Recovery for new runners over 40 (26:20)
Uphill strides to preserve VO2max (28:32)
Plyometrics for runners over 40 (31:01)
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
46: Sensitive Stomach Gels, Female Athlete Triad, and More Listener Q&A
We wrap up season 1 of the Tread Lightly podcast by answering some of your questions!
- Eating disorders/disordered eating in younger athlete population (0:50)
- Can you go too easy/slow on your easy runs? (7:40)
- Reducing fiber intake around races (11:20)
- Gel recommendations for sensitive stomachs (16:00)
- Isotonic gels and carbohydrate absorption rates (21:25)
- Blackcurrant/CurraNZ supplements (25:00)
- Distance vs time when cross-training (29:00)
- Weekly runs when not training for a race (31:25)
- Our thoughts on Apple watches for running
- Strength training machines for runners (36:20)
If you enjoyed this episode, you may also like:
- 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!
Episode 44: Why Do You Get Muscle Cramps When Running?
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:
Muscle cramps vs stomach cramps vs side stitches (6:14)
Different theories of what causes muscle cramps (8:16)
How to treat mid-run muscle cramps (11:10)
Training interventions to reduce risk of muscle cramps (14:14)
Does magnesium prevent muscle cramps? (19:42)
Do compression socks reduce muscle cramps? (22:21)
Episodes of interest:
Electrolytes - Episode 12
Long run fueling - Episode 5
Marathon pacing - Episode 6
References:
PMID: 32956536
PMID: 31696455
PMID: 34185846
Episode 43: Reasons Not to Run a Marathon
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:
The impact of stress on marathon training
How long should you be running before you do a marathon
How far should you be able to run before a marathon?
Should you train for a marathon while trying to lose weight?
Eating disorders, injury, and health issues and their impact on marathon training
How many marathons should you run per year?
Why you should not train for a marathon if you have signs of overtraining
How long should you wait to run a marathon after having a baby?
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 podtreadlightly@gmail.com - thank you all for listening!
Episode 42: Your Guide to Cold Weather Running
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:
- Motivation during the winter months
- The value of pre-run warm-ups for running in cold weather
- How to dress for running in cold weather
- Breathing issues from running in the cold
- Hydration and fueling on runs in cold weather
- Do you run slower in cold weather?
- Tips for running on snow and ice
- How cold is too cold to run?
- Tips for racing in cold weather
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
Episode 41: How to Improve Your 5K Time
5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for you, the distance can be challenging in terms of speed. If you want to improve your 5K time - whether that's a sub-40 min 5K, sub-30, or sub-20 - this is the episode for you!
We also answered a listener question on run-walk intervals.
Discussion points include:
- Weekly mileage when training for a 5K
- How to set a 5K goal pace
- 5K pace specific workouts
- Do you taper for a 5K?
- How to fuel for a 5K race
- Warming up before a 5K race
- How to pace a 5K race
- How to recover after a 5K race
Further reading:
https://lauranorrisrunning.com/how-to-improve-your-5k-time/
https://lauranorrisrunning.com/5k-pace-chart/
https://lauranorrisrunning.com/transition-from-the-marathon-to-5k/
https://lauranorrisrunning.com/taper-for-a-5k-or-10k-race/
https://www.runtothefinish.com/walking-a-5k/
https://www.runtothefinish.com/first-5k-tips/
https://www.runtothefinish.com/couch-to-5k/
https://www.runtothefinish.com/run-a-5k-in-30-minutes/
Episode 40: Diet Trends for Runners
After a listener question about training logs, we dive into a controversial topic: diet trends. We are not registered dietitians, so please always defer to a sports RD for individual advice. Here, we take a hard look at what the evidence says on glycogen depletion training, fasting for runners, and low-carb diets.
Discussion points include:
Glycogen depletion runs
Intermittent fasting and fasted running
Keto/high-fat-low-carb
How restrictive diets can affect athletic performance
Why carbs help your running
How many carbs runners should eat
Additional Resources:
Everything Fat Loss by Ben Carpenter (https://amzn.to/49kNUt8)
Athlete’s Plate Visual Guide:https://swell.uccs.edu/theathletesplate
https://lauranorrisrunning.com/low-carb-training-and-running/
https://lauranorrisrunning.com/should-you-do-fasted-runs/
References:
PMID: 28012184
PMID: 34001184
PMID: 30747558
PMID: 36173597
PMID: 34578819
PMID: 29315892
PMID: 22366285
https://journals.lww.com/nsca-scj/pages/articleviewer.aspx?year=2011&issue=02000&article=00003&type=Fulltext
Episode 39: Running at High Altitude and Altitude Acclimatization
Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatization and running at high altitudes in this episode. We also provide some helpful tips to make your next runs at high altitude feel better!
We also answer a listener question about easy pace for 5+ hour marathoners.
Discussion points include
- What actually counts as high-altitude running?
- Why is running at high altitude so hard?
- Should you use an elevation training mask to prepare for high-altitude running?
- How to deal with dehydration, sleep issues, appetite suppression, and GI upset at high altitude
- How to modify runs and workouts for high-altitude
- How long does altitude acclimatization take?
References:
Cheung, S. & Ainsile, P. (2022). Advanced Environmental Exercise Physiology. Human Kinetics, 2nd ed.
Ehrman, J., Kerrigan, D., & Keteyian, S. (2018) Advanced Exercise Physiology.: Essential Concepts and Applications. Human Kinetics.
PMID: 9216951
PMID: 31691928
PMID: 29431471
Episode 38: How to Run Your Best 10K Race
In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you need to know if you want to race a 10K, including:
- How long should you train for a 10K?
- How to set a 10K goal pace
- Should you taper for a 10K race?
- Our favorite 10K workouts
- Mindset for racing a 10K
- How to pace a 10K race
- How to warm up before a 10K race
- How to fuel for a 10K
Further resources:
Daniels VDOT Calculator: https://vdoto2.com/calculator/
Tinman Calculator: https://runfastcoach.com/calc2/index.php
https://lauranorrisrunning.com/run-your-fastest-10k/
https://lauranorrisrunning.com/10k-training-plan-for-intermediate-to-advanced-runners/
https://lauranorrisrunning.com/how-to-pace-10k-race-5k-race/
https://www.runtothefinish.com/10k-pace-chart/
https://www.runtothefinish.com/tips-for-running-a-10k/
References:
https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171681/
Episode 37: Trail Running Tips for Road Runners
Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We talk about tips for train running to help you get out on the trails and enjoy the experience. These trail running tips and techniques are based both on our coaching experiences and own experiences as two road runners who also run on trails.
- Running by time versus distance on the trails
- Is it okay to walk when running on the trails?
- Running form for trail running
- How to navigate running trails
- Animal encounters during trail running
- Nutrition and hydration for trail runs
- Gear for trail running
- How to incorporate trail running into your training
- Exercises for trail running
- How to pick trail running shoes
Further resources:
https://www.trailrunproject.com/
https://www.runtothefinish.com/how-to-prepare-for-your-first-trail/
https://www.runtothefinish.com/how-to-find-running-trails/
https://www.runtothefinish.com/trail-vs-road-running/
https://lauranorrisrunning.com/how-to-pick-the-best-trail-running-shoes-for-you/
https://lauranorrisrunning.com/trail-running-tips-road-runners/
https://lauranorrisrunning.com/how-to-successfully-venture-into-trail-racing-as-a-road-runner/
https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/
Episode 36: Understanding Your Running Gait
Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper running form for your feet? We answer those questions - and more - in our discussion on running gait.
Discussion points include:
- Is there an ideal running cadence?
- Should you change your running cadence?
- What is vertical oscillation?
- Is there an ideal footstrike pattern?
- Is a rearfoot strike (heel strike) bad for you?
- Do you need a running gait analysis?
- What are overpronation and supination?
- Our top tips for improving your running gait
We also answer a listener’s question on how to start trying running gels! The study in the European Journal of Sport Science is cited below in the reference list.
Further reading:
https://www.runtothefinish.com/stride-analysis-your-stride-is-a-running-fingerprint/
https://lauranorrisrunning.com/improving-running-cadence/
https://www.runtothefinish.com/running-cadence/
https://www.instagram.com/p/COKvTFzMc_5/
References:
PMID: 37115611
PMID: 25729311
PMID: 27501719
PMID: 30543498
PMID: 34757569
Episode 35: Increasing Women's and Girl's Participation in Running
We tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are those barriers? How do we initiate more conversations around women's issues in running?
Discussion points:
- The importance of watching female sports
- Domestic labor statistics and what they mean for sport participation
- The recent history of women’s participation in running
- How to encourage young girls to participate in sport and running
- How to encourage adult women to participate in sport and running
References:
https://news.gallup.com/poll/283979/women-handle-main-household-tasks.aspx
Christine Yu (2023). Up to Speed. (purchase here)
Episode 34: How to Increase Your Running Mileage
We devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury or race, when you return to the mileage you previously did?
- Is the 10% rule a helpful guideline?
- The Jack Daniels equilibrium method
- Does the approach for increasing mileage differ depending on your pace?
- How to use cutback weeks when increasing running mileage
- Should you do speed workouts when increasing training volume?
- Do you need to eat more when increasing your running mileage?
- How to increase mileage after injury, time off, or an off-season
- Should your long run be a certain percentage of your weekly volume
- Should you run twice per day to increase your mileage?
- Should you split your long runs?
- How to prevent boredom when increasing running mileage
You may also enjoy:
- Episode 5: The Applied Science of Long Run Fueling
- Episode 27: How Many Miles Should You Run Per Week?
- Episode 21: How to Start Running Again
Additional resources:
https://www.runtothefinish.com/winter-maintenance-plan-for-runners/
https://www.runtothefinish.com/increase-running-mileage/
https://lauranorrisrunning.com/how-to-run-longer/
https://lauranorrisrunning.com/how-to-safely-increase-your-weekly-running-mileage/
https://lauranorrisrunning.com/how-to-consistently-maintain-running-higher-mileage/
https://lauranorrisrunning.com/how-to-effectively-use-cutback-weeks-in-your-training/
https://www.runtothefinish.com/recovery-week-running/
https://lauranorrisrunning.com/should-i-run-twice-per-day/
Episode 33: How to Get Your Family and Kids Involved in Running
Do you want to get your family, including spouse and kids, involved in running? In this episode, we share both evidence-based and practical tips for how to run with kids and family.
Discussion points include:
- What distances are appropriate for young kids?
- How to safely introduce your kids to running
- How to get your family involved in running
- Doing Turkey trots and other fun runs with your family
We also answer a listener's question on upper body soreness during long runs and races.
Resources: https://www.runtothefinish.com/walking-a-5k/https://www.runtothefinish.com/couch-to-5k/
This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/
References:
Housh et al. (2016). Applied Exercise & Sport Physiology, 4th ed.
https://www.womensrunning.com/training/beginner/guide-starting-kids-running-safely/
PMID: 24427397
Episode 32: What Your Running Watch Stats Actually Mean
Has your running watch ever told you that your VO2max improved? Or that your training was unproductive? Running watches give us more information now than ever - but what does that data actually mean? We dive into some of the most popular running watch stats, such as VO2max, heart rate data, and recovery time, so that you know what data you need - and what to ignore.
Discussion points include:
- Can your running watch actually measure your VO2max?
- Understanding the heart rate zones on your running watch
- Training status, including the notorious Garmin “unproductive” status
- Can your watch tell you how long you need to recover?
- Are race predictors on running watches accurate?
- Is running power a useful metric?
- How much data do you really need to pay attention to?
For the lactate threshold heart rate test: https://lauranorrisrunning.com/lactate-threshold-test/
Amanda has an extensive guide to GPS watches, including reviews, on her website: https://www.runtothefinish.com/running-gear/gps-watch/
We also answer a listener's question about how to adjust your running when your job involves a lot of time on your feet.
Episode 31: How to Manage Muscle Soreness from Running
Muscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How to you manage muscle soreness so you can keep training?
We answer those questions and more in this episode! Topics include:
- What is delayed onset muscle soreness (DOMS)?
- Why being sore all the time is a problem
- What causes DOMS?
- Is inflammation bad?
- Post-run recovery nutrition to reduce muscle soreness
- Why underfueling on your long runs can increase muscle soreness
- Supplements that may reduce muscle soreness
- Should you use ice baths to reduce muscle soreness?
- Should you take NSAIDs for muscle soreness?
- Do you need recovery boots, cryotherapy, or other trendy recovery tech?
Further reading:
https://lauranorrisrunning.com/should-you-run-if-your-legs-are-sore/
https://www.runtothefinish.com/sore-muscles/
https://www.runtothefinish.com/run-with-sore-legs/
https://lauranorrisrunning.com/best-protein-powders-for-runners/
https://lauranorrisrunning.com/fueling-on-your-runs/
https://www.runtothefinish.com/running-recovery-tools/
https://lauranorrisrunning.com/massage-gun-worth-it/
We also answered a listener question on VO2max testing. Laura mentioned a threshold field test - here’s how to do that: https://lauranorrisrunning.com/lactate-threshold-test/
If you enjoyed this episode, you may also enjoy:
- Episode 5: The Applied Science of Long Run Nutrition
- Episode 7: Supplements for Runners
- Episode 11: Is Foam Rolling Worth the Time?
This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/
References:
- PMID: 33440334
- PMID: 29345167
- PMID: 33266318
- PMID: 29534444
- PMID: 27322029
Antonio, J., Kalman, D., Stout, J., Greenwood, M., Willoughby, D., and Haff, G. (2008). Essentials of sport nutrition and supplements. Humana Press.
Housh, T. J., Housh, D. J., and DeVries, H. A. (2016). Applied exercise and sport physiology with labs (4th ed.). Holcomb Hathaway.
Episode 30: How to Taper for a Marathon
This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/
Discussion points include:
- What exactly does a marathon taper look like?
- The science behind why you do a marathon taper
- How a taper helps you hold marathon pace on race day
- A two-week vs three-week taper
- Tapering for a goal race vs a “for fun” marathon
- Navigating the “taper crazies”
- Understanding aches vs injury during the taper
- What NOT to do during the marathon taper
- Should you do a shakeout run before a marathon?
Strength training during the marathon taper
References:
PMID: 37163550
PMID: 17762369
PMID: 34651125
PMID: 33374897
If you enjoyed this episode, you may also like:
- Episode 6: Marathon Pacing
- Episode 17: First Marathon Tips
- Episode 20: What to Eat Before a Race
Episode 29: Listener Q&A
You sent in your running questions, and we have your answers! We spent this episode answering listener questions, including:
- What are our tips for training for a marathon in summer weather?
- How do you improve running cadence - and why would you do this?
- Running tips for heavier and slower runners
- How do you get into a racing mindset?
- What adaptations are targeted when doing tempo vs intervals vs other speed work?
- How do you adjust a training plan for injury or illness?
- What stats on your watch are actually helpful?
- How do you protect your skin from the sun when running?
From our sunscreen answer:
Supergoop Play Sunscreen: https://amzn.to/3sdBQc3
Coola Sunscreen: https://amzn.to/45EG233
Want to pick our brains? We want to answer your questions! Please send any questions you want answered to @lauranorrisrunning, @runtothefinish, or @treadlightlyrunning on Instagram, or email podtreadlightly@gmail.com
Episode 28: Our Current Favorite Running Gear
Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear we currently use (and enjoy) in summer 2023: running watches, running shoes, splurge items, sport nutrition, hydration vests, and more!
Some of the gear recommended in the podcast:
- Salomon Active Skin hydration vest
- Nathan Pinnacle Hydration vest
- Coros Apex Pro 2
- Garmin Forerunner 265
- Garmin Enduro
- Polar Vantage v2
- Polar H9 Heart Rate Strap
- Saucony Triumph
- Hoka Challenger
- New Balance Fuel Cell Rebel
- Saucony Endorphin Shift
- Ruffwear Roamer Leash
- Sore & Tired
- Canyon Grizl 6
Our reviews:
https://lauranorrisrunning.com/the-best-hydration-vests-for-runners/
https://www.runtothefinish.com/ultimate-guide-to-running-hydration/
Episode 27: How Many Miles Should You Run Per Week?
We answer one of the most common questions we receive as running coaches: how many miles (or kilometers) should you run per week?
Discussion points include:
Why your weekly training volume is fluid, not static
The rationale for high-volume training
Why you need to consider strength training, cross-training, nutrition, and lifestyle into determining your weekly training volume
Individual response and why some athletes may not need high mileage
Why training time matters more than miles or kilometers
Training volume is dependent on the frequency of running
How to use past performances to guide your training
Finding the balance of volume and intensity
What to do if you are struggling to increase low mileage
We also answer a listener's question about how to carry your gels on race day.
Amanda’s mileage chart: https://www.instagram.com/p/CfBpdskAcuT/
References
PMID: 27570626
PMID: 31045681
PMID: 35418513
PMID: 34021488
Episode 26: Training Recommendations for Older Runners
This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies to both male and female runners over age 50.
Discussion points include:
The importance of consistent resistance training
Adjustments to your training schedule, such as 10-day training cycles and more frequent cutback weeks
How to maintain VO2max and speed with age
Temperature regulation adjustments for older athletes
The importance of protein for masters athletes
Why low-carb diets are not the solution for menopausal athletes
Supplements that may benefit aging athletes
Setting running goals as an older runner
Further resources:
Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/
Everything Fat loss by Ben Carpenter: https://amzn.to/3Y8iFwk
Plyometric exercise guide: https://www.runtothefinish.com/beginner-plyometric-exercises/
References
PMID: 31210647
PMID: 33800439
PMID: 28181774
PMID: 34201810
PMID: 30387072
PMID: 22313809
PMID: 25051286
PMID: 28012184
Haff & Triplett, Essentials of strength training and conditioning
Housh, House, & deVries, Applied exercise science and sport physiology
Episode 25: Running during Perimenopause and Menopause
We tackle a topic that not a lot of people like to talk about, but affects many runners - how perimenopause and menopause affect your running. Both Amanda and Laura have experience working with runners experiencing mid-life hormonal shifts. Hopefully, we can help those who are struggling with their running during perimenopause, so that they can keep running after menopause.
This episode is part one of two. In this episode, we discuss:
Understanding the definitions of perimenopause and menopause
The physiology of perimenopause and menopause
How strength training can be protective against performance declines in perimenopause and menopause
Tips for managing fatigue and stress during perimenopause
Tips for improving sleep quality and dealing with night sweats
This episode is part one of two - so be sure to tune into the next one for training recommendations!
We mention Amanda’s Run Club in this episode. Use the code treadlightly to save $50 on a one-year subscription - https://www.runtothefinish.com/online-running-group/
Further resources:
Next Level by Dr. Stacy Sims and Selene Yeager: https://amzn.to/3q8627P
References:
PMID: 22038497
PMID: 29699592
https://hellobonafide.com/pages/state-of-menopause
https://www.census.gov/data/tables/2017/demo/popproj/2017-summary-tables.html
Episode 24: The Science of Overtraining
Have you ever felt like your running is getting worse, even as you put in more training? In this episode, we delve deep into the topic of overtraining syndrome and training-overload (signs of overtraining without a medical diagnosis). Overtraining is characterized by a long-term decline in performance, as well as symptoms affecting your overall health and well-being. Overtraining affects recreational runners and it is essential for runners to have knowledge of overtraining to both treat it and prevent it.
Discussion points include:
Is there no such thing as overtraining, just under-recovery - or does overtraining exist?
Defining functional overreaching, non-functional overreaching, and overtraining
The signs and symptoms of overtraining
The underlying mechanisms of overtraining
Short-term and long-term consequences of overtraining
What to do if you are overtraining
Training approaches to minimize the risk of overtraining
References:
PMID: 32064575
PMID: 34181189
PMID: 25028798
PMID: 32179050
PMID: 34496702
Episode 23: Mastering Your Mindset and Mental Toughness in Running
Every runner has experienced a race where their fitness was there - but their mind gave up. Mindset plays a tremendous role on endurance performance. However, mastering your mindset and improving your mental toughness in running is not as simple as "getting hard" or "toughing it out." In this episode, we share evidence- and experience-based approaches for mastering your mindset - while also still enjoying your running.
Discussion points include:
-Mindset techniques to use to reframe a tough run
-How to use different types of workouts to boost your confidence
- Using a training journal as a mindset tool
- How to optimize your self-talk during races and hard workouts
- The psychology of visualization and how to effectively use it
- How smiling is a powerful mindset tool on race day
- Using exposure therapy to overcome race nerves
- The power of falling in love with the process and being your authentic self
- How to frame tough races, DNFs, and DNS
Further Resources:
Elite Minds: https://amzn.to/46JILtq
Run to the Finish (Amanda’s Book): https://amzn.to/46JeoDr
SWAP Podcast Grayson Murphy Interview: https://podcasts.apple.com/us/podcast/153-grayson-murphy-interview-world-champion-talks-happiness/id1521532868?i=1000612375489
References:
PMID: 31135272
https://www.sciencedirect.com/science/article/abs/pii/S1469029217303461
https://www.tandfonline.com/doi/abs/10.1080/10413200.2010.544279
Episode 22: All You Need to Know About Running Shoes
Let’s talk about running shoes! Running shoes are the most essential piece of gear for training - and now, there are more options than ever. This episode answers all the major questions about running shoes.
In this episode, we discuss:
What all the running shoe terms (heel-toe drop, stack height, etc) mean
The benefits of rotating your running shoe
How to pick a running shoe
How many pairs of running shoes do you need?
Why you should not train regularly in carbon plated shoes
When to replace your running shoes
Additional resources:
If you enjoyed this episode, you may also like Episode 8 on Carbon Plated Running shoes.
Amanda has an extensive resource of shoe reviews and comparison on her website: https://www.runtothefinish.com/running-gear-and-shoes/
Amanda’s shoe lacing guide: https://www.runtothefinish.com/how-to-lace-running-shoes/
Laura’s guide to replacing running shoes: https://lauranorrisrunning.com/how-often-to-replace-running-shoes/
Laura’s guide to choosing a new pair of running shoes: https://lauranorrisrunning.com/switch-new-pair-running-shoes/
Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/
References:
PMID: 24286345
PMID: 34726119
Episode 21: How to Start Running Again
Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with life. The question then becomes: how do you start running again? Is it a different protocol if you are returning from injury compared to coming back from a short couple weeks off? We guide you through how to start running again after various scenarios in this episode.
Whether you are starting to run again or consistently running, we invite you to join the Run to the Finish Virtual Run Club! This club includes a wealth of resources, access to coaches, and training plans designed by both Laura and Amanda. Use the code treadlightly to save $50 on a one-year subscription - https://www.runtothefinish.com/online-running-group/
Discussion points include:
How quickly is fitness lost?
The physiology of detraining
How to start running again after taking time off after a race
How to start running again after an injury
When to use a run-walk program
Running after having Covid-19 (or post-viral syndrome)
How to start running again after several months off
How cross-training can help rebuild running fitness
Further resources:
https://www.runtothefinish.com/get-back-to-running/
https://www.runtothefinish.com/the-run-walk-method/
https://lauranorrisrunning.com/how-quickly-is-running-fitness-lost/
https://lauranorrisrunning.com/running-after-having-covid-19/
https://lauranorrisrunning.com/returning-to-running-after-laparoscopic-surgery/
https://lauranorrisrunning.com/returning-to-running-after-injury/
https://lauranorrisrunning.com/how-to-start-running-again-after-time-off/
References:
PMID: 29212672
https://www.uptodate.com/contents/covid-19-return-to-sport-or-strenuous-activity-following-infection
Episode 20: What to Eat Before a Race
Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day nutrition can lead to breakthroughs!
As a disclaimer, we are not registered dietitians. Laura spent 15 credit hours in graduate school on sports nutrition and is a certified sports nutritionist through the International Society of Sport Nutrition.
We also answer a listener question: how can you hold a pace on race day if you haven’t held it that long in training?
Points we cover include:
Why you want to have a race day nutrition plan
When and how to carb load before a race
Why it’s okay if you feel bloated before a race
What to eat before a race
What NOT to eat before a race
What to eat the night before a race
The importance of being hydrated before a race
The benefits of caffeine for racing
Carb intake and fueling during the race
Recommendations to avoid GI distress
Further Resources:
https://www.featherstonenutrition.com/carb-loading/
https://lauranorrisrunning.com/carb-load-before-a-marathon/
https://lauranorrisrunning.com/what-to-eat-before-a-half-marathon/
https://www.runtothefinish.com/what-to-eat-before-a-race/
https://www.runtothefinish.com/what-to-eat-before-a-marathon/
https://lauranorrisrunning.com/how-to-avoid-hitting-the-wall-in-the-marathon/
https://lauranorrisrunning.com/your-ultimate-guide-to-running-gels/
https://lauranorrisrunning.com/the-best-sports-drinks-for-runners/
https://www.runtothefinish.com/best-running-gels/
References
PMID: 21590642
PMID: 33388079
PMID: 24901444
PMID: 24791914
Jeukendrup & Gleeson. (2016) Sport Nutrition, 3rd ed. Human Kinetics.
Episode 19: How to Run Faster!
Most runners want to run faster - it's one of the most common questions we receive as running coaches. You can find tons of advice out there on how to run faster - and not all of it is good advice. We are here to help you; in this episode, we take a look at the evidence on what actually helps you become a faster runner.
We also answer a listener question about when to stop strength training before a race.
Discussion Points Include:
The outsized power of strides and hill sprints
The impact of running volume/weekly mileage on getting faster
Does strength training help you run faster?
The importance of patience and trial and error in training
The trap of too much specificity
Why rest days and cutback weeks are essential if you want to run faster
How to safely incorporate all of these tips into your training
Why not eating and sleeping enough is holding you back
This episode is brought to you by the Run to the Finish Virtual Run Club! Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/ - a great deal! You will access a true wealth of resources, including training plans designed by both Laura and Amanda.
References:
PMID: 33374897
PMID: 23538293
PMID: 29417745
PMID: 31045681
PMID: 27135468
PMID: 35072660
https://www.researchgate.net/publication/304607794_Joint-Angle_Specific_Strength_Adaptations_Influence_Improvements_in_Power_in_Highly_Trained_Athletes
Episode 18: Postpartum Running
After months of pregnancy, childbirth, and the uncomfortable first six weeks, you are probably eager to start running again after having a baby! However, postpartum running can be a tricky time to navigate. You may not have run in a long time, you may be sleep deprived, and you may be breastfeeding. In this episode, we share postpartum training tips for mother runners.
This episode addresses:
How pregnancy and postpartum change your body
How long should you wait to start running again after having a baby
How to know if you are ready to run after having a baby
Signs and symptoms
Breathing and pelvic floor exercises to do before running
How to return to running once you feel ready to run
What is normal in postpartum running
Breastfeeding and running
We also answer a listener's question on what to eat before a long run or race!
This episode is brought to you by the Run to the Finish Virtual Run Club! Use the code treadlightly to save $50 on a one-year subscription: https://www.runtothefinish.com/online-running-group/ - a great deal! You will access a true wealth of resources, including training plans designed by both Laura and Amanda.
Programs mentioned in the show:
- Bump Runner Postpartum program: https://www.thebumprunner.com/programs/postpartum
- ReCore Fitness: https://www.recorefitness.com/store/recore-postpartum-program
Relevant articles:
- Laura's experience: https://lauranorrisrunning.com/postpartum-running-my-experience-at-seven-months-postpartum/
- When you can start running after having a baby: https://lauranorrisrunning.com/when-can-you-start-running-after-giving-birth/
- Steps for return to run postpartum: https://lauranorrisrunning.com/postpartum-running-how-to-safely-resume-running/
- Stroller running tips: https://lauranorrisrunning.com/stroller-running-tips-for-effective-and-enjoyable-training/
-Postpartum running: https://www.runtothefinish.com/postpartum-running/
- Peeing while running: https://www.runtothefinish.com/peeing-while-running/
Episode 17: First Marathon Training Tips
This episode focuses on advice for first-time marathoners! However, even experienced marathoners will find this episode helpful. We delve into the details of marathon training, race day, choosing a race, and more!
How do you know if you are ready for a marathon?
How many weeks should your marathon training plan be?
How many days per week do you need to run per week?
How many miles per week should you run in marathon training?
Training for time versus training for distance in your first marathon plan
Using the run-walk strategy for your first marathon
Fitting in strength training when training for your first marathon
Speed workouts during training for your first marathon
Marathon goal pace for your first marathon
How to choose which race to run for your first marathon
Our top race day tips for your first marathon
At the end of the episode, we mentioned Amanda’s fantastic Run Club resource! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club features a wealth of resources, including some training plans designed by Laura. You can sign up here: https://www.runtothefinish.com/online-running-group/
We also mentioned Amanda's 30 Day Core program. This program is great for strength training work that fits into marathon training. You can purchase it here: https://www.runtothefinish.com/30-day-core-challenge/
Episode 16: What Runners Need to Know About Iron
Have you ever felt tired in training and like you just don't have another gear? So many different factors can contribute to fatigue in runners - including low iron levels. In this episode, we discuss iron for runners and what you need to know about this essential mineral. This episode does not constitute as medical advice - ultimately, if you have questions about iron, you are encouraged to reach out to a registered dietitian or a medical doctor.
Discussion points include:
- Laura's and Amanda's experiences with low ferritin
- What the different terms for iron mean
- The physiological benefits of iron
- Why you need to have bloodwork done before supplementing
- Factors that can decrease iron levels via poor absorption and loss
- Iron rich foods
- How to pick iron supplements
Inside Tracker discount codes: RUNTOTHEFINISH is 20% off - https://shrsl.com/31y55
References:
PMID: 33265953
https://lpi.oregonstate.edu/mic/minerals/iron
PMID: 31058762
Episode 15: Running in the Heat And Heat Acclimation
Summer running is here - and we have all you need to know about running in the heat! You are not losing your fitness when you start to slow down during summer runs - rather, your body is reacting to the physiological stress of running in the heat. We share both evidence-based and experience-based tips on heat acclimation and summer running - so that you can turn summer training into fall PRs.
We also answer a listener question: how do you, as coaches, approach peak week in marathon training?
Our discussion on heat acclimation and running in the heat includes:
The physiological effects of heat and humidity on the body during exercise
How overreaching can occur when running in the heat
Practical techniques to make summer running more tolerable
How long does heat acclimation take?
The benefits of year-round heat acclimation
How hot is too hot to run?
Signs of heat exhaustion/heat stroke
We referenced episode 12 (Electrolytes for Runners) and Episode 6 (Marathon pacing) for further information on hydration and running a marathon in the heat.
References:
PMID: 31749713
PMID: 24972041
PMID: 7363212
PMID: 32425851
PMID: 27787334
PMID: 24747298
PMID: 33829868
Episode 14: How to Become a Running Coach - Part 2
Episode 14 continues the conversation on how to become a running coach. If you haven't already, listen to episode 12 for a discussion on certification and education. This episode focuses on the business side of run coaching - how do you actually get and keep clients? Laura and Amanda draw from their collective 18+ years of coaching experience to share their best tips.
Topics discussed include:
- Marketing tips for running coaches, including the power of testimonials
- Why you should start charging coaching clients from the start
- Different formats of coaching: in-person vs. virtual, individual vs. group
- Being a coach on your own vs. joining a larger coaching team
- The onboarding process: Waivers, collecting payments, client intake forms, initial consult calls
- What our days actually look like
- How to find coaching clients
- Measuring client success