The half marathon is one of the most popular race distances - but it is also one that runners can dismiss because it’s not a marathon. However, all-out racing a half marathon can be a very rewarding challenge if you approach it correctly. In this episode, we discuss some of the most common half marathon training mistakes and how you can avoid them. You’ll learn how to train for a half marathon PR, how to set half marathon goals, how to taper for a half marathon, and fueling and pacing strategies for race day.

You will learn:

✅ Common mindset mistakes

✅ How to balance speedwork and race pace workouts

✅ Strength training mistakes to avoid

✅ How long should you spend training for half marathon?✅ The problem with setting too aggressive time goals

✅ Why you need a nutrition and hydration strategy for a half marathon✅ How to correctly taper for a half marathon

✅ Is your shakeout run sabotaging your race?

✅ Common half marathon race day mistakes

Thank you to our sponsors:

➡️ Shokz: Open ear headphones so you can enjoy your music or audiobook while staying safe and aware of your surroudnings. Use code RUNTOTHEFINISH for $10 off at https://shokz.com?utm_source=TLR&utm_medium=website&utm_campaign=podcast

Let’s stay connected:

➡️ Join our community at patreon.com/treadlightlyrunning

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/

If you are preparing for a hilly race, such as the New York City Marathon, or a downhill race such as a REVEL marathon, your training will look different from what it would for a flat marathon. We guide you through an evidence-based, practical approach for training for a hilly race - including creative interventions if you live in a flat area.

You will learn:

✅ The different energetic and mechanical demands of uphill and downhill running

✅ How to muscularly prepare for a downhill race

✅ How to train for a hilly race when you live in a flat area

✅ Strength training exercises for a hilly race

✅ Developing a performance mindset for hilly races

✅ Proper hill running form

✅ Pacing strategies for hilly races

✅ How to fuel during a hilly race

Thank you to our sponsors:

➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

➡️ Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses!

➡️Skratch: Follow link Skratch Sample Pack and use code TREADLIGHTLY for 20% off your first purchase.

Let’s stay connected:

➡️ Join our community at patreon.com/treadlightlyrunning

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides:

https://runtothefinish.com/

References:

PMID: 27501719

PMID: 30357515

PMID: 38921863

Injuries are multi-factorial, and injury prevention is complex. In this episode, we chat with Dr. Victoria Sekely on injury risk, strength training, running form, and more. She will guide you through myths, facts, and nuance around running related injuries.

You will learn:

✅ Are some runners more injury-prone?

✅ Is pronation a big deal - or normal?

✅ How to manipulate training load

✅ The mind-body connection of pain tolerance

✅ Does Pilates reduce your injury risk?

✅ Ice vs heat vs NSAID use for injury

✅ Can your (under)fueling habits increase your injury risk?

✅ Can you race through an injury?

✅ The number 1 thing a PT wants you to do to reduce injury risk

Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.

Thank you to our sponsors:

➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

➡️ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Use the code treadlightly for 15% off your first order at previnex.com

Let’s stay connected:

➡️ Join our community at patreon.com/treadlightlyrunning

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides:

https://runtothefinish.com/

As many runners know, a run takes more time than just the miles themselves. You have a pre-run warm-up and recovery nutrition - and so you may wonder if you really need a cooldown after your run, or if you can save some time there. In this episode, we answer a common listener question about what a cooldown after runs actually does - and if you need to do them.

We break this discussion into a physiological explanation of what a cooldown does (and what a cooldown won’t achieve) and a practical explanation of how to apply effective cooldowns in your training.

You will learn:

✅ What a cooldown after a run achieves - and what it doesn’t

✅ If you need to cool down after an easy run

✅ Why you don’t need to worry about flushing out “lactic acid”

✅ How cool down miles can improve your running performance

✅ Do you need to stretch for your cool down?

✅ How to cool down after an interval or tempo run

✅ Should you use an ice bath for a post-run cooldown?

Thank you to our sponsors:

➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

➡️ Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses!

➡️ Skratch: Follow the link Skratch Sample Pack and use code TREADLIGHTLY for 20% off your first purchase.

Let’s stay connected:

➡️ Join our community at patreon.com/treadlightlyrunning

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

References:
🤓 PMID: 39263899

🤓 PMID: 29663142

Are you confused about all the zone 2 chatter on social media? Do you experience frustration when you try to run and your watch tells you running in zone 3 despite it feeling easy? There is so much information about zone 2 and running - and some of it is correct, some of it is over-simplified, and some is over-exaggerated.

In this episode, you will learn what exactly zone 2 is - and how much it actually matters for running. We answer your questions about zone 2 and dispel myths about zone 2.

You will learn:

✅ Different tests and formulas to accurately calculate your zone 2

✅ If you need to use heart rate for easy runs

✅ If new runners should worry about heart rate zones

✅ Variables that can impact your heart rate while running

✅ Why zone 2 is not the only training zone that matters

✅ The importance of fueling during long zone 2 runs

✅ How to manage hills during easy runs

Thank you to our sponsors:

➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

➡️ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Use the code treadlightly for 15% off your first order at previnex.com

Let’s stay connected:

➡️ Join our community at patreon.com/treadlightlyrunning

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

References:

PMID: 31045681

PMID: 24408353

PMID: 35661059

PMID: 39616560

PMID: 26578968

In this episode, we are joined by the wonderful Mirna Valerio, a best-selling author, content creator, and accomplished ultra runner and multisport athlete. Mirna discusses how she learned to embrace new sports and hobbies during a long break from running. Whether you take an intentional or forced break from running, you’ll learn a lot from her discussion on identity, the mental side of a break from running, and more.

In this episode, you’ll learn from her about:

• Identity and running
• How she ventured into other sports, including cycling and skiing
• Mindset shifts from running to broader training
• How to embrace being a beginner in a new sport
• How to know if you should take a break from running
• Why it is beneficial to expand to sports and hobbies beyond running

This episode is sponsored by:

• Tifosi Optics: Shatter-proof, anti-bounce, comfortable, and stylish sunglasses made for running. Get 20% off using this link!
• BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

Let’s stay connected:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Connect with Mirna at https://themirnavator.com/ and https://www.instagram.com/themirnavator/
• Join our community at patreon.com/treadlightlyrunning
• Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
• Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
• Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/
• Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
• Thousands of running gear reviews and training guides: https://runtothefinish.com/

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

Whether you are aiming for a 1-hour 10K, want to run a sub-50 min 10K, or even a sub-40 min 10K, this episode is for you! We discuss how to run PR in the 10K, no matter your pace. This episode is for intermediate to experienced runners. If you are looking for more information on your first 10K, tune into episode 38!

In this episode, you will learn:

• The benefits of including a 10K in your race schedule
• Weekly volume and long runs when aiming for a 10K PR
• Our favorite 10K workouts when training for a PR
• How to progress your workouts when training for your fastest 10K
• When to use current 10K pace vs goal 10K pace in training
• What does 10K effort feel like?
• How to set your 10K goal pace
• Supplements and nutrition for a 10K race
• 10K racing strategies

This episode is sponsored by Previnex! Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Their Joint Health supplement has received rave reviews from our listeners. Use the code treadlightly for 15% off your first order at previnex.com

Use code TREADLIGHTLY for 20% off your first purchase at Skratchlabs.com!

Use code AMANDA25 for 25% off BodyBio supplements at https://runtothefinish.com/bodybio/

References:

PMID: 38558543

PMID: 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!