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

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!

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!

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!

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!

What do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questions about treadmill running, including if you need a 1% incline, whether you can train for a race on the treadmill, and how to enjoy treadmill runs.

Discussion points include:

• Shifting your mindset around treadmill running
• Is it harder to run on a treadmill?
• Can you train for a marathon on a treadmill
• Do you need to use a 1 percent incline on the treadmill?
• Is your watch or your treadmill accurate for measuring pace/distance?
• What are good treadmill shoes?
  

References:

• PMID: 27170525
• PMID: 29641564
• PMID: 22357398
• PMID: 22357398
• PMID: 35176971
• https://runningwritings.com/2023/01/treadmill-workouts-guide.html
• https://daily.jstor.org/treadmills-were-meant-to-be-atonement-machines/

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Don’t skip this episode just yet - every runner, male, female, non-binary, parents, child-free, etc can learn from Dr. Amanda Fisher!

In this episode, Dr. Fisher explores how your pelvic floor impacts your running, including hip and groin injuries, bladder control while running, and even the runner’s trots. We have received many questions about these topics and felt it best to bring on an expert about running and your pelvic floor.

Discussion points are:

• What is your pelvic floor and why does it matter for running?
• Does running strengthen or weaken the pelvic floor?
• What are symptoms of a dysfunctional pelvic floor?
• Are kegel exercises appropriate for all runners?
• What to expect when you visit a pelvic floor PT
• Do yoga or Pilates help your pelvic floor?
• How to strengthen your pelvic floor for running after childbirth?
• How to manage if you pee yourself while running

You can connect with Dr. Fisher: www.empoweryourpelvis.com Instagram: https://www.instagram.com/empower.your.pelvis/

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Most runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race nerves happen - and while some nerves can be a performance enhancer, too much anxiety can wreck your race. We provide guidance for managing pre-race anxiety in this episode as we draw upon our experiences of working with hundreds of runners.

Discussion points include:

• What it means if you have pre-race nerves

• Why you want to work on controlling excessive pre-race anxiety

• How to calm yourself down before a race

• The value of race day routines

• How you can use tune-up races to work through pre-race jitters

• How to relax the night before and the morning of a race

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

This episode is sponsored by Skratch Labs! Skratch makes some of our favorite hydration mixes, sports chews, and more. Use code AMANDARUN20 for 20% off your order at https://www.skratchlabs.com/AMANDARUN20

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