Explorez tous les épisodes du podcast Tread Lightly Running Science Podcast

Recovery tools have proliferated in the running world over the past few years: red light therapy, ice plunge buckets, peptides, and more. However, the expensive price tag does not guarantee efficacy. In this episode, we look at the data behind various recovery tools and if they actually work - or if they just come with a powerful placebo effect.

In this episode, you’ll learn:

✅ How the placebo effect interacts with recovery tools

✅ If pulsed electromagnetic field mats improve recovery

✅ How red light therapy can be used for injury healing

✅ If peptides are safe to use

✅ If Whoop and Garmin accurately estimate your training readiness and recovery

✅ The effective drivers of recovery

Thank you to Our Sponsors:

✨ Join Amanda on the Japan Running Retreat: https://www.wildexplorers.travel/tours/wild-japan-running-retreat-with-amanda-brooks

✨ Use link to enter Run to the Finish Fall Training Support Giveaway, featuring podcast sponsors Mizuno, Title Nine, and more: https://runtothefinish.com/fall-training-support-giveaway/

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

References

🔬PMID: 27141153

🔬https://www.yourdietsuckspodcast.com/your-diet-sucks-podcast/why-is-everyone-using-peptides

🔬PMID: 40756949

🔬PMID: 40789979

🔬PMID: 41742004

🔬 PMID: 39476109

🔬https://www.scientificamerican.com/article/the-science-behind-the-peptide-craze/

If you enjoyed this episode, you may like:

🎧 What to Do the Week After a Half Marathon or Marathon (28 Aug 2026)

🎧 What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (26 July 2024)

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Are broccoli sprout shots the secret to your next PR? Will U-Can gels help you manage weight? And are greens powders a scam or magic bullet? We sit down with registered dietitian Alex Larson, the founder of Alex Larson Nutrition. She answers all our questions on GLP-1s, cortisol-reducing supplements, lactate gels, if Laura can make her own Nomio at home, and more.

In this episode, you’ll learn:

✅ The difference between GLP-1 medications and “GLP-1-like” supplements

✅ Are superstarch gels worth the money?

✅ Do cortisol reducing supplements work?

✅ Are greens powder a scam or worthwhile?

✅ Are broccoli shots the secret to a PR?

✅ If lactate gels are the next big thing

Thank you to Our Sponsors:

✨ Use link to enter Run to the Finish Fall Training Support Giveaway, featuring podcast sponsors Mizuno, Title Nine, and more: https://runtothefinish.com/fall-training-support-giveaway/

✨ Join Amanda on the Japan Running Retreat: https://www.wildexplorers.travel/tours/wild-japan-running-retreat-with-amanda-brooks

Connect with our Guest:

🔗 https://alexlarsonnutrition.com/

https://alexlarsonnutrition.substack.com/

https://alexlarsonnutrition.com/podcast/

https://www.instagram.com/alexlarsonnutrition

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Zone 2 is the magic bullet for improved health and endurance fitness - or it is overrated and spikes your cortisol. You have likely encountered both claims on social media, and neither are correct. In this episode, we dive into the science of zone 2 for runners. We discuss how to set your zone 2 correctly, who should use it, who should ignore their heart rate zones, and what happens if you run slower than zone 2 on your easy runs. Whether you are a new runner or a marathoner, you will learn something from this episode!

In this episode, you’ll learn:

✅ How to use zone 2 correctly

✅ Is zone 2 a waste of time for low-volume runners?

✅ Should female runners train in zone 2?

✅ Do new runners need to use zone 2?

✅ Do you get benefits from training in zone 1?

✅ What to do if you feel you cannot run in zone 2

References

🔬PMID: 40225831

🔬PMID: 40560504

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

If you enjoyed this episode, you may like:

🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)

🎧 Why You Need All Training Zones to Improve as a Runner (29 Aug 2025)

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Slower summer runs lead to fast fall races - so you have heard. But as you slog through another humid, hot long run, you may be wondering: is there truth to this adage? In this episode, we discuss ideal fall racing temperatures, all the variables that contribute to fall race performances, and how long heat adaptations actually last.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ How long do heat adaptations last?

✅ Other variables that contribute to fast fall races

✅ Could summer training impair your fall goals?

✅ Should you heat acclimate for fall races?

✅ Does your watch’s VO2max predict your fall race time?

✅ What are the ideal racing temperatures?

✅ Can you run a fast fall race if you train in mild temperatures?

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

If you enjoyed this episode, you may like:

🎧 The Science of Running in the Heat and Humidity (22 May 2026)

🎧 Heat Acclimation Strategies (29 May 2022)

🎧 Gut Training for Runners with Claire Shorenstein (10 July 2026)

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Post-race recovery is not the avoidance of training. Rather, it is a crucial component of a well-periodized training plan, especially for a marathon or half marathon. In this episode, we first examine the physiological impact of racing a marathon or half marathon on the body. Then, we detail how to approach a recovery phase, including what can enhance or impair recovery after a race.

In this episode, you’ll learn:

✅ What happens to your body after you run a marathon

✅ Should you do a recovery run after the race?

✅ How to structure a recovery phase after a half marathon

✅ How to recover after a marathon

✅ How to improve your post-race recovery

✅ Health risks during the recovery phase

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 42298171

🔬PMID: 39094181

🔬https://www.nature.com/articles/s42255-025-01244-7

🔬PMID: 41101781

🔬 PMID: 31045685

🔬 PMID: 42299359

🔬PMID: 27338452

If you enjoyed this episode, you may like:

🎧 Tune Up Race Formula (14 August 2026)

🎧 Do You Need to Cool Down after a Run? (13 June 2025)

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

You have likely encountered the advice that all you need to do to run better is to run more. Is training really that simple? In this episode, we discuss high volume running: why people do it, who it works for, and who should skip it. We examine the research and assess unique situations such as busy athletes, beginners, masters athletes, and injury-prone runners. You will also learn how to safely increase and support high volume training, so that you can secure the biggest driver: consistent training over years.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ How “high volume” running is defined (and why pace impacts it)

✅ The benefits of high volume training

✅ How to safely increase running volume

✅ Who will not benefit from higher volume training?

✅ Is there a point where you should lower your training volume?

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 31855590

🔬PMID: 38695978

🔬PMID: 40913707

🔬 PMID: 31704026

🔬 PMID: 32421886

🔬PMID: 42272862

If you enjoyed this episode, you may like:

🎧 What Does Training Like an Elite Runner Actually Look Like? (6 Feb 2026)

🎧 Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner (12 Dec 2025)

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Tune-up races are a common piece of many training plans. Are they necessary? Why should you bother racing in the middle of training?

In this episode, we discuss all you need to know about how to run an effective tune-up race (and whether to run one at all). We draw from years of coaching experience and an understanding of various training theories to guide you through how to incorporate non-goal races into your training, in a way that does not detract from your goal race. You will learn how to schedule them, whether you need to taper, and how to recover. Plus, we will provide guidance for what to do if doing tune-up races just is not for you.

In this episode, you’ll learn:

✅ The psychological and physiological benefits of a tune-up race

✅ How to schedule tune-up races in your training

✅ Which distance tune-up race should you choose?

✅ Different pacing approaches for tune-up races

✅ If you should taper for a tune-up race

✅ How to recover after a goal race

✅ Benchmark workouts as substitutes for a tune-up race

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 40740427

If you enjoyed this episode, you may like:

🎧 The Science of Speed vs Endurance at Different Running Distances (27 Feb 2026)

🎧 The Psychology Behind Peak Running Performance with Dr. Trent Claypool (7 Aug 2026)

🎧 Gut Training for Runners with Claire Shorenstein, MS CSSD (10 July 2026)

“Performance is your potential minus interference - and the brain often interferes with how well we want to do.” Many runners struggle to translate their training to racing, because of race day nerves, negative self-talk, or fear of discomfort. In this episode, we are joined by Dr. Trent Claypool of Summit Sport Psychology to learn how to embrace discomfort, use positive self-talk, and train your brain for your peak performance.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ Why accepting discomfort is more effective than avoiding discomfort

✅ How to train to tolerate discomfort

✅ How to use positive self-talk effectively

✅ The benefit of staying present in the moment

✅ How to use visualization

✅ The role that stress hormones play in sport psychology

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

About our guest:

Dr. Trent Claypool is a licensed sports psychologist with 15 years of experience. He has worked with hundreds of athletes both virtually and personally, including NCAA and professionals.

You can connect with Dr. Claypool at https://summitsportpsychology.com/ and https://www.instagram.com/summit.sport.psychology

In this episode, we bring a nuanced, science-based approach to many hot topics in running right now. What causes muscle cramps? Does Pilates count as strength training? Should slower runners wear carbon plated shoes? Is it possible to overfuel on long runs? Our goal is to provide individualized guidance, rather than click-baity universalized proclamations.

In this episode, we provide our informed takes on:

✅ What actually causes muscle cramps (according to science)

✅ If taking walk breaks discounts a marathon effort

✅ If back of pack and midpack runners benefit from carbon plated shoes

✅ Why Pilates does not replace resistance training

✅ Is there such a thing as overfueling on long runs?

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 32796418

🔬PMID: 39405382

🔬PMID: 40059889

🔬https://www.sciencedirect.com/science/article/pii/S2405844022028523

🔬 PMID: 28543751

🔬PMID: 37239690

🔬PMID: 33967223

🔬PMID: 38876695

🔬PMID: 41759826

🔬PMID: 41191077

If you enjoyed this episode, you may like:

🎧 Sweat, Sodium, and Running Performance: What the Science Actually Says (24 July 2026)

🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)

🎧 Cutting through the Running Shoe BS (23 Jan 2026)

🎧 Gut Training for Runners with Claire Shorenstein, MS CSSD (10 July 2026)

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

You likely have heard both sides of the debate, as one side argues that sodium supplementation is overrated, while the other side shills sports drinks with a full gram of sodium. In this episode, we dive into the research to present you with a nuanced, science-backed discussion on the widely varying sodium needs of runners. You will learn how to determine your sweat rate and sodium needs, if sodium will prevent muscle cramps, and more.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ Sweat rate vs sweat concentration

✅ The role that sodium plays in hydration, carbohydrate absorption, and more

✅ If sodium supplementation prevents muscle cramps

✅ How to know if sweat testing is appropriate or not

✅ The signs and symptoms of too much and too little sodium

✅ If sodium pre-loading works before a race

✅ Ideal sources for sodium supplementation during runs

✅ Why too low sodium can be dangerous

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 42190283

🔬PMID: 40089940

🔬PMID: 41561158

🔬 https://link.springer.com/article/10.1186/s44410-025-00011-9

🔬 PMID: 36431252

If you enjoyed this episode, you may like:

🎧 What Your Running Gel Label Actually Means with Kylee Van Horn (8 Aug 2025)

🎧 The Science of the Long Run (17 July 2026)

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

The long run is a staple of training plans from the 5K to ultra - but why? In this episode, we discuss the science of long runs, including the physiological adaptations, progressions, specificity and more. Plus, we answer your questions about why sleep is difficult after a long run, if walk breaks are okay, and if you treadmill long runs at a lower heart rate are better than outdoors.

Thank you to our sponsors:

✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/

In this episode, you’ll learn:

✅ Why long runs are beneficial

✅ If fueling your long runs compromises adaptations

✅ How to progress your long runs

✅ How often you should do long runs at goal race pace

✅ Cardiac drift, cadence, and other things to pay attention to on long runs

✅ Terrain specificity during long runs

If you enjoyed this episode, you may like:

🎧 Gut Training for Runners with Claire Shorenstein, CSSD, MS (10 July 2026)

🎧 Base Building Blueprint to Set Yourself Up for a Year of Running Success (2 Jan 2026)

🎧 Half Marathon Taper: It’s Not Just Less Running (27 March 2026)

References

🔬PMID: 38389144

🔬PMID: 36173597

🔬PMID: 40878015

🔬 PMID: 40623829

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Most runners have experienced sloshy stomach, nausea, urgency, or other GI issues during a race or run. However, GI problems do not have to be a part of running! We discuss gut training with board-certified sports dietitian Claire Shorenstein. You will learn protocols for gut training, if gut training reverses during your taper, and how to pick the fuel that sits best with you.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ What gut training actually is

✅ An effective gut-training protocol for runners

✅ How your daily diet impacts gut training

✅ Understanding carbohydrate sources and gut transports

✅ How chewing is part of gut training

✅ If gut training detrains during a taper or off-season

✅ How to improve gut tolerance when racing in the heat

✅ If you need to train your gut for hydration

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Connect with our guest:

Claire Shorenstein, MS, CSSD is a board-certified sports dietitian. She is an accomplished ultra-marathoner and Boston Marathon finisher as well as certified running coach. She works 1:1 with endurance runners to help them achieve their nutrition and performance goals.

You can connect with Claire:

🌐 https://www.eatforendurance.com/

📲 https://www.instagram.com/eatforendurance/

🎙️Eat for Endurance Podcast

If you enjoyed this episode, you may like:

🎧 What You Really Need to Know About Fueling Your Runs (28 Nov 2025)

🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024)

🎧 What to Eat Before a Race, from the 5K to Marathon (24 April 2026)

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Are you noticing that you are tired all the time and cannot seem to hit your paces in training? Those are not symptoms to ignore. Sometimes, these are signs of low ferritin levels that warrant bloodwork and a doctor visit. In this episode, we examine the research on low ferritin and running, including the causes, how to treat, and how to prevent low ferritin.

Thank you to our sponsors:

✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/

In this episode, you’ll learn:

✅ Why general population reference ranges for iron are not appropriate for endurance athletes

✅ Why iron and ferritin levels matter so much for runners

✅ Signs and symptoms of low ferritin levels in runners

✅ Why runners are so prone to low ferritin levels

✅ How long it takes for iron levels to increase

✅ What impacts your iron intake and absorption

References

🔬PMID: 35565873

🔬PMID: 38407751

🔬PMID: 31413088

🔬 https://lpi.oregonstate.edu/mic/minerals/iron#toc-nutrient-interactions

🔬 PMID: 36728680

🔬PMID: 25247929

🔬https://link.springer.com/article/10.1007/s40279-024-01992-8

🔬\https://cdnsciencepub.com/doi/abs/10.1139/apnm-2012-0361#.WYClN9PyvBJ

🔬 PMID: 28452395

🔬 PMID: 37895389

🔬 https://ashpublications.org/blood/article/140/Supplement 1/11074/488529/Prevalence-of-Iron-Deficiency-in-Endurance-Runners

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Repeatedly missing your running goals is a frustrating experience, especially if you are training hard for a race. In this episode, we discuss what causes a half marathon plateau and solutions to break through to the next performance level. You will learn how to know if you need more speed, goal pace training, endurance, or strength when training for a half marathon. Even if your races have not plateaued, the advice in this episode will help you keep progressing in your half marathon times.

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn about:

✅ What defines and causes a performance plateau

✅ Recovery variables that could cause a plateau

✅ Why more is not always the solution to a performance plateau

✅ If speed, endurance, or another variable is your limitation

✅ Why overdoing half marathon pace could plateau you

If You Enjoyed this Episode, You May Like:

🎧 Does Zone 2 Actually Matter for Runners? (6 June 2025)

🎧 VO2Max Workouts, Threshold Runs, and More: Understanding the Different Type of Running Workouts (12 April 2024)

🎧 Why 80/20 Does Not Work for Every Runner with Jonah Rosner (12 December 2025)

🎧 Fatigue Resistance: How to Not Slow Down at the End of Your Race (18 April 2025)

References

🔬PMID: 32421886

🔬PMID: 41765005

🔬PMID: 40740427

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

You have loved our episodes on how to run your first half marathon and marathon - so today, we have an episode for those of you who feel ready to go further. We discuss how to train for your first ultra marathon, whether you are doing a 50K, 50 miler, or 100mile. You will learn how to structure workouts and long runs, how to prepare for elevation gain, how to fuel, and more!

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn about:

✅ The physiological demands of ultra marathons

✅ How to use back to back long runs in ultra training

✅ How to prepare for uphills and downhills

✅ Types of workouts to include in your first ultra build

✅ If hiking can help you prepare for your first ultra

✅ Nutrition and hydration for your first ultra race

✅ Recommended gear for ultra marathons

If You Enjoyed this Episode, You May Like:

🎧 Fatigue Resistance: How to Not Slow Down at the End of Your Next Race (18 April 2025)

🎧 Running at High Altitude (2 November 2023)

🎧 Heat Acclimation Strategies and Science-Backed Cooling Techniques (29 May 2026)

References

🔬PMID: 41334713

🔬PMID: 35213820

🔬PMID: 25943654

🔬PMID: 2710655

🔬 PMID: 37222863

🔬PMID: 40757594

🔬Van Horn, Kylee. (2025). Practical Fueling for Endurance Athletes. Human Kinetics

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Pronation can be misunderstood as a scary, dangerous risk for injury - and people use that to sell you something. In reality, a certain degree of pronation is a normal part of the running gait. However, excessive or limited pronation can be problematic for some runners. So how do you know if you need to worry about overpronation or buy stability shoes? In episode 171, we take an evidence-based approach and guide you through anatomy and recent research surrounding pronation.

Thank you to our sponsors:

✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or $100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/

In this episode, you’ll learn:

✅ Why pronation is a normal part of a healthy running gait

✅ If stability shoes are appropriate for you or not

✅ Whether pronation causes an injury or is a symptom of an injury

✅ Should you change your running gait?

✅ The difference between overstriding and heel striking

✅ Should you increase your running cadence?

If You Enjoyed this Episode, You May Like:

🎧 Can You Run Through Plantar Fasciitis? With Dr. Lisa Mitro (10 October 2025)

🎧 Cutting Through Running Shoe BS: Carbon vs Nylon Plates, Heel Drop, and What All the Jargon Means (23 February 2026

🎧 Do You Really Need to Change Your Running Form? (15 August 2025)

References

🔬PMID: 3173344

🔬https://link.springer.com/article/10.1007/s40279-019-01238-y

🔬PMID: 38427634

🔬PMID: 37285634

🔬PMID: 41810458

🔬PMID: 29100250

🔬 PMID: 31147098

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

You have probably encountered claims that your “glutes aren’t firing” or that you have “sleepy glutes,” and that lazy glutes are hurting your running. This approach misses a lot of nuance: if you can stand, your glutes work; but weak glutes can impact running injury risk and running economy. We are joined by Dr. Gaby Go, DPT and run coach, who explains the nuances of glute activation and why strong glutes matter for runners.

Thank you to our sponsors:

✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/

In this episode, you’ll learn:

✅ How the glutes and agonzing/antagonizing muscles work in your running stride

✅ What does “glute activation” actually mean?

✅ If squeezing your glutes while you run helps or harms

✅ Signs and symptoms of underactive or weak glutes

✅ Whether sitting all day harms your running or not

✅ When to use bodyweight/banded glute exercises and when to progress them

✅ How to know if you are doing too much strength training

✅ Do you need to change your running form for optimal glute activation?

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Connect with our guest:

Dr Gaby Go on Instagram: https://www.instagram.com/dr.gabygo/

Work with Dr. Gaby Go at https://gorunstronger.com/

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

In our last episode, we discussed the physiology of running in the heat, including why you run slower. However, you are not doomed to suffer through slow slogs all summer long. In part two of our summer running series, we discuss heat acclimation strategies and cooling techniques to make summer running a little less miserable.

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/

In this episode, you’ll learn:

✅ How long it takes to acclimate to running in the heat

✅ If year-round heat acclimation is beneficial

✅ Pre- and mid-run cooling techniques for running in the heat

✅ If hyperhydration strategies work?

✅ How much sodium you need for summer runs

✅ Signs and symptoms of heat illness

References

🔬PMID: 40249903

🔬PMID: 30906810

🔬PMID: 30618849

🔬PMID: 40170530

🔬PMID: 40141822

🔬PMID: 23444094

🔬PMID: 33707983

🔬https://link.springer.com/article/10.1007/s00421-018-04063-9

🔬PMID: 29356948

🔬PMID: 39152681

🔬PMID: 41749466

🔬PMID: 39231499

🔬PMID: 34129223

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

It doesn’t have to be a cruel summer of slogging through hot, humid runs. You can adjust your training so that summer running is productive and enjoyable. In part 1 of our summer running episodes, we discuss the physiological impacts of running in the heat and humidity, and how to adjust your training based on those responses.

Thank you to our sponsors:

✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.

✨ Mizuno: Shop running shoes and clothes at Mizuno’s Memorial Day sale: https://runtothefinish.com/memorial-day-sale-mizuno-usa/

In this episode, you’ll learn:

✅ What happens to your body when you run in the heat

✅ Why you need to change your recovery strategy during the summer

✅ Why humidity, UV index, and air quality, matter as much as temperature

✅ How to adjust your paces for running in the heat

✅ How to adjust your interval and tempo runs for the heat and humidity

Further Resources:

Heat-Adjusted Pace Calculator: https://apps.runningwritings.com/heat-adjusted-pace/

How to Adjust Your Workouts for Heat and Humidity: https://lauranorrisrunning.substack.com/p/how-to-adjust-your-running-workouts

References

🔬PMID: 40249903

🔬PMID: 30906810

🔬PMID: 30618849

🔬PMID: 40170530

🔬PMID: 40141822

🔬PMID: 23444094

🔬PMID: 33707983

🔬https://link.springer.com/article/10.1007/s00421-018-04063-9

🔬PMID: 29356948

🔬PMID: 39152681

🔬PMID: 41749466

🔬PMID: 39231499

🔬PMID: 34129223

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Pain is not just tissue damage - but it’s also just not in your brain. In this episode, we’re joined by Taylor Kruse of Kruse Elite. We discuss the neuroscience of pain and movement, including how the brain processes pain, the role of the vestibular system, and how we can think about non-injury pain for runners. Bonus: you will also learn why motion sickness happens!

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

In this episode, you’ll hear our takes on:

✅ The role of the brain in perceiving pain

✅ The difference between overuse injury pain and perceived threat pain

✅ How stress plays a role in perceived pain

✅ How to train your nervous system to process movement and sensations

✅ Why you get motion sickness

✅ Why multi-directional training is valuable for runners

Connect with our guest:

Kruse Elite on Youtube: https://www.youtube.com/@KRUSEELITE

Kruse Elite on Instagram: https://www.instagram.com/kruseelite/

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Is bib-sharing wrong? Should downhill races count as a PR? Are AI running apps the future of the sport, or setting up runners for injury? In this episode, we have a nuanced discussion on many of the gray areas of sportsmanship and running culture.

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.

In this episode, you’ll hear our takes on:

✅ Bib sharing and banditing

✅ AI coaching apps

✅ What counts as a PR?

✅ Running races while injured

✅ The ever-changing Boston Qualifying standards

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Running for exercise can be cheap, but running for performance and participating in races can be expensive. Maybe you are also weary of the wastefulness of influencer culture and want to know how to purchase fewer things and make your gear last longer. In this episode, we share our advice on how to race on a budget, from gear to fuel and more.

Thank you to our sponsors:

✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ How to save money when signing up for races

✅ Recommendations for sport nutrition products on a budget

✅ How to make your running gear last longer

✅ How to save money on running shoes

✅ Where to look for affordable training plans

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Carbohydrates, caffeine, and water (sometimes with electrolytes): these seem so simple, but they all improve performance when taken before a race. In this episode, we discuss how to structure your pre-race meal before a 5K to marathon, including what to eat, how to time it, and how to avoid GI upset.

Thank you to our sponsors:

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Why pre-race carbohydrates are beneficial at even the harder, shorter distances

✅ Why simple carbs are ideal before a race

✅ How to prevent GI upset on race day

✅ How to time your pre-race meals (including before late-start races)

✅ Caffeine timing before a race

✅ How to hydrate before a race

References

🔬 PMID: 33388079

🔬 PMID: 30747558

🔬PMID: 40089940

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Data can be useful (when it’s valid and reliable) - but excessive data, especially when mixed with comparison against others, can negatively impact your training and relationship with running. In this episode, we discuss Strava anxiety, the comparison trap, and when data can actually make you slower.

Thank you to our sponsors:

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $25 off a one-time or off a subscription. Be sure to mention “Tread Lightly Podcast” for how you heard about the company!

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Why internal subjective feedback and observations can matter more than data alone

✅ Why you can’t compare your data to other people’s data

✅ How Strava can make your training more performative vs individualized

✅ The nocebo effect and the drawbacks of excessive data monitoring

✅ How to know if data or social aspect of Strava is negatively impacting you

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Women account for a majority of the growth in the sport of running over the past few years - and media is catching up with this shift. We sit down with runher magazine’s founder Ashley Mateo to discuss trends and media representation of women in running.

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

Connect with our guest:

🔗 https://www.runhermag.com/

🌐 https://www.instagram.com/runhermag/

🌐https://www.instagram.com/ashleymateo/

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Are you curious about running your speed workouts at the track, but feeling intimidated by it? This episode will guide you through how to confidently run at the track: the proper etiquette, terminology, popular workouts, and more. Plus, you’ll learn about smart approaches for running speedwork, whether you are on the roads or the track.

Thank you to our sponsors:

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨ Good Rancers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $25 off a one-time or off a subscription. Be sure to mention “Tread Lightly Podcast” for how you heard about the company!

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Outdoor vs indoor track distance differences

✅ Track etiquette

✅ Whether to stand, walk, or jog for your recoveries

✅ Popular track workouts

✅ How to pace on the track

✅ When to use the track (and when to not)

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

The taper is not solely reserved for the marathon. When you are racing a half marathon as your goal race, a gradual and deliberate taper will prepare you to run your strongest, fastest race. In this episode, we discuss how to taper for a half marathon, including common taper mistakes and more.

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Common taper mistakes to avoid

✅ The physiological benefits of a taper

✅  How to structure a half marathon taper

✅ When to stop lifting weights before a half marathon

✅ How much you should run the week of a half marathon

✅ Should you carb load before a half?

✅ What to do if you have aches and pains on race week

✅ Should you do a shakeout run before your race?

References:

🔬 PMID: 34651125

🔬PMID: 17762369

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

You are experiencing itchy eyes, nasal congestion, and sneezing on your runs. Are these allergy symptoms or illness? Is it okay to run through these symptoms, and if so, will these slow you down? In this episode, we discuss seasonal allergies, illness, and exercise-induced asthma in relationship to running and racing.

(Disclaimer: this episode does not serve as medical advice. Please consult a medical professional if concerned about allergies and asthma.)

Thank you to our sponsors:

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ If running makes seasonal allergies worse

✅ How seasonal allergies and poor air quality impact running performance

✅ The signs and symptoms of exercise-induced asthma

✅ How to cope with seasonal allergies during running

✅ How to know if you should run or rest through illness symptoms

✅ The J-shaped curve of exercise and immune function

✅ When to skip a race

References

🔬PMID: 30009588

🔬PMID: 34870078

🔬PMID: 22754712

🔬PMID: 23724244

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

We received your questions about TENS units, dry needling, muscle scraping, and other physical therapy treatments. To give you the most evidence-based advice, we brought on Dr. Logan Dockery, physical therapist and running biomechanics specialist. In this episode, Dr. Logan Dockery answers all your questions about dry needling, kinesiology tape, e-stim, and more!

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Does dry needling work for running injuries?

✅ Why you should be cautious about at-home muscle scraping

✅  When electrical stimulation is useful in physical therapy

✅ Is kinesiology tape useful?

✅ What research says about red light therapy

About Our Guest

Dr. Logan Dockery is a physical therapist, educator, marathoner, and running biomechanics specialist, and the founder of Blue Rose Physical Therapy and Blue Rose Running. Running changed his life and shaped his mission to build community and help runners stay healthy while chasing big goals. He believes treating runners requires understanding far more than just the injury - you must consider biomechanics, training load, terrain, footwear, race goals, and the mindset that drives them. His focus is not just getting athletes out of pain, but improving efficiency, reducing injury risk, and aligning rehab with their long-term performance journey.

Connect with Logan:

@docontherun_dpt

@bluerosephysicaltherapy

@blueroserunningco

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

There are hundreds of supplements on the market - all with promising claims for faster finish times, quicker recovery, and better health. But are all supplements worth the cost? We analyze the most recent research to divide popular supplements into three categories: not worth the cost, maybe useful for some, and highly recommended. (Disclaimer: this episode does not serve as medical advice. Please consult a medical professional before starting a new supplement.)

Thank you to our sponsors:

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Supplements that are a waste of money

✅ Supplements that are sometimes useful, but do have risks

✅ Why creatine supplementation is beneficial for runners

✅ When vitamin D, iron, and other micronutrient vitamins may be beneficial

✅ The most research-backed performance-enhancing supplemen

t✅ If omega-3 supplements are beneficial for runners

✅ Why third-party testing matters

References

PMID: 40650376

🔬https://pmc.ncbi.nlm.nih.gov/articles/PMC12258207/

🔬PMID: 36767593

🔬PMID: 38999792

🔬PMID: 39803224

🔬PMID: 39810703

🔬PMID: 39408214

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

A 5K and a marathon are objectively different distances - but they are also more similar than you think. If you’ve ever wondered why the 5K is technically a long-distance race, or what the difference between training for a mile and a marathon is, this episode is for you! We’ll discuss the metabolic and mechanical differences of the short, middle, and long distances, plus how those theoretical differences translate into training.

Thank you to our sponsors:

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order or 50% off and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Which race distances are aerobic, and which are anaerobic?

✅ The mechanical differences between short, middle, and long distances

✅ The spectrum of muscle fiber typology

✅ The different metabolic demands of short, middle, and long distances

✅ The training differences across the various distances

If you enjoyed this episode, you may like:

🎧 How Much Do Genetics Impact Your Running Performance? (30 Aug 2024)

🎧 How Much Does VO2max Actually Matter? (3 Oct 2025)

🎧 What Running Economy Really Means for Your Performance (31 Oct 2025)

References:

🔬 PMID: 34021488

🔬PMID: 29182410

🔬PMID: 30299184

🔬PMID: 38165636

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who regularly debunks fitness myths on his popular social media page, @bdccarpenter. He’s also the author of “Everything Fat Loss: The Definitive No Bullsh*t Guide” and “Fat Loss Habits: The No Bullsh*t Guide to Losing Weight.”In part two of our interview with Ben, we discuss how to navigate social media advice, gatekeeping in the running community, and more!

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ How to navigate social media information vs misinformation

✅ Ben’s running journey

✅ The elitism of the running community

✅ Critical thinking tips for social media

Connect with Ben:

Ben Carpenter (@bdccarpenter) • Instagram profile

Ben Carpenter

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who regularly debunks fitness myths on his popular social media page, @bdccarpenter. He’s also the author of “Everything Fat Loss: The Definitive No Bullsh*t Guide” and “Fat Loss Habits: The No Bullsh*t Guide to Losing Weight.”

In part one of our interview with Ben, we discuss fat loss myths. You’ll learn about why most diets fail, what science actually says about body composition changes, and more. If you enjoyed this, be sure to tune back in next week for part 2!

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Ben’s background and books

✅ Is calories in/calories out the correct framework for weight loss and management?

✅ Understanding the marketing behind diet trends

✅ Why fat loss and running performance aren’t always compatible goals

✅ Why healthy habits work better than diet trends

✅ Understanding claims around “the best workouts for fat loss”

Connect with Ben:

Instagram: Ben Carpenter (@bdccarpenter) ​

🌐 Ben Carpenter​

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Unlike most of our episodes, this episode isn’t filled with practical tips that we want you to implement in your training. Instead, we’re taking you into the science and practice of elite runner training. You’ll learn about how they structure their training volume and intensity, the crucial training components they don’t skip, and more!

Thank you to our sponsors:

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ How elite runners find financial support for their training

✅ Why elite runners train in groups

✅ The crucial training component that elites include (and recreational runners often skip)

✅ How many miles/hours per week do elite runners train?

✅ Elite runner training intensity and sample workouts

References

🔬 PMID: 35362850

🔬PMID: 35418513

https://www.runnersworld.com/training/a69071832/conner-mantz-marathon-speed-workouts/

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Hitting the wall is dreaded amongst all marathoners – but it doesn’t have to be an inevitable experience. This episode delves into the research and statistics of hitting the wall in the marathon. Then, we provide you with a clear, practical guide of how to train, pace, and fuel so you can avoid hitting the wall.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you’ll learn:

✅ What does hitting the wall feel like?

✅ What role does glycogen play in hitting the wall (or avoiding it)?

✅ Pacing strategies to avoid hitting the wall

✅ Why carb loading matters

✅ How training can be protective against hitting the wall

✅ Does dehydration cause you to hit the wall?

✅ What to do if you hit the wall

If you enjoyed this episode, you may also like:

🎧 How to PR in the Marathon (19 Feb 2025)

🎧 How to Not Slow Down in Your Next Marathon (26 Jan 2024)

🎧 What to Eat Before a Race (23 June 2023)

🎧 What You Really Need to Know about Fueling Your Runs (28 Nov 2025)

References

🔬PMID: 32216656

🔬PMID: 41179514

🔬PMID: 40531717

🔬PMID: 35565153

🔬PMID: 39200635

🔬PMID: 34010308

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

There are more running shoe brands and models than ever - and all the jargon can feel confusing. In this episode, we help you navigate what features of a running shoe actually matter - and what’s just good marketing. You’ll learn about supershoes vs supertrainers, why heel to toe drop matters, what the different foams do, and more.

Thank you to our sponsors:

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ The difference between carbon and nylon plated shoes

✅ Why you shouldn’t train in supershoes all the time

✅ How to safely introduce carbon plated shoes

✅ The pros and cons of high stack height shoes

✅ The most important features to consider when buying new running shoes

✅ Understanding PEBA, TPU, and EVA foams

✅ Do you need a running shoe rotation?

If you enjoyed this episode, you may also like:

🎧 What Running Economy Really Means for Your Performance (31 Oct 2025)

🎧 Running Gear: What’s Overhyped vs Worth the Price (23 Aug 2024)

🎧 Do You Need Stability Shoes? (31 May 2024)

References

🔬PMID: 40059889

🔬PMID: 24286345

🔬PMID: 33982594

🔬PMID: 41207296

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Parenthood brings so many new joys and new challenges alike. Of those challenges, it can feel so difficult to find the time and energy to exercise. In this episode, we’re joined by Danielle Pascente as she discusses how to manage your athletic goals in early parentood.

Danielle Pascente is a personal trainer/fitness expert in Los Angeles and the creator of the DPFIT APP & Danielle Pascente Training Guides. She can be found as the lead trainer for FitOn App and BeFit, as well as a guest trainer for Studio Tone It Up & Pop Sugar Fitness. Danielle was recently named "trending fitness star" by Shape Magazine.  She's been in the industry for over a decade and is responsible for thousands of women's transformations online. Danielle specializes in strength + conditioning, as well as HIIT.

You can connect with Danielle at @daniellepascente on Instagram.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you’ll learn:

✅ How to navigate poor sleep in the first year

✅ Balancing parent guilt with training

✅ How to fit in training around the balance of parenting and working

✅ Tips for implementing a flexible schedule mindset into your training

✅ What new parents should know as they resume training

If you enjoyed this episode, you may also like:

🎧 How to Fit Running and Training into Your Life (14 June 2024)

🎧 Postpartum Running (9 June 2023)

🎧 How to Get Your Family and Kids Involved in Running (22 Sept 203)

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Love it or hate it, winter running poses several unique challenges, from speed workouts on icy roads to low motivation from seasonal affective disorder. In this episode, we discuss training modifications, running gear, and nutrition approaches for training in the cold and snow.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you’ll learn:

✅ How to deal with cold hands and Raynaud’s syndrome

✅ How to layer for winter runs

✅ Shoe choices for winter running

✅ When to run on the treadmill in winter

✅ How to handle race training during the snow and cold

✅ Do you run slower in the cold?

✅ Dealing with low motivation and seasonal affective disorder

✅ How to balance running and winter sports

✅ Hydration on winter runs

If you enjoyed this episode, you may also like:

🎧 Your Guide to Cold Weather Running (ep 42, 24 Nov 2023)

🎧 Your Treadmill Running Questions, Answered (ep 87, 11 Oct 2024)

🎧 A Science-Backed Guide to Hydration for Runners (ep 92, 15 Nov 2024)

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Base building is not very exciting – but it is highly effective, whether your goal is to run a faster marathon or 5K. While often conflated with an off-season, a base building phase is a distinct and crucial training phase. This phase of lots of easy miles develops both aerobic fitness and tissue tolerance, so that you can later build race-specific fitness with lower risk of injury and greater adaptations overall. In this episode, we discuss the adaptations of base building, how to structure a base building phase, and more!

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you’ll learn:

✅ What is base building and why is it beneficial?

✅ Is base building solely easy running?

✅ How long should a base building last?

✅ Sample workouts for a base building phase

✅ The role of long runs during a base build

✅ How often should you run during a base building phase?

References:

🔬 PMID: 40913707

🔬 PMID: 40878015

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Will running in the “grey zone” cause you to flounder - or appropriately dosed amounts let your fitness flourish? This remastered episode, originally from January 2024, provides a nuanced discussion on how moderate intensity running can be beneficial in the correct doses - but why you don’t want to train every day in this zone.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you’ll learn:

✅ 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

🎧 Why 80/20 Doesn’t Work For Every Runner (12 Dec 2025)

🎧 Why You Need All Training Zones to Improve a a Runner (29 Aug 2025)

🎧 Does Zone 2 Actually Matter for Runners? (6 June 2025)

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

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production and graphics by Laura Norris.

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Are you tired all the time, both during runs and during the rest of the day? This remastered episode from 2024 examines training fatigue, abnormal fatigue, vitamin deficiencies, low energy availability, training load management, and more!

Thank you to our sponsors:

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you'll learn:

✅ Normal vs abnormal fatigue

✅ Vitamin D deficiency and low iron levels

✅ Low energy and low carbohydrate availability

✅ Is caffeine or pre-workout overriding your body’s signals?

✅ 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:

🎧 The Burnout Episode Every Runner Needs to Hear (7 Nov 2025)

🎧 Why Running Fasted Won't Make You Run Faster (2 May 2025)

🎧 What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (26 July 2024)

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

You have likely seen the term 80-20 running: a training approach where 80% of runs are easy, and 20% are hard. But is this an infallible rule as people present it on social media, or are there times when you may run more hard workouts - or more easy runs? We discuss the nuance of training intensity distribution with sport scientist Jonah Rosner.

Thank you to our sponsors:

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you will learn:

✅ What is 80-20 running?

✅ What does 20% of your training hard actually look like?

✅ Polarized vs pyramidal training

✅ Why so much of your training is easy running

✅ How to approach training intensity in a marathon build

✅ The load differences of different training paces

Who should and should not use 80-20 training

About our guest:

Jonah Rosner is a sport scientist, strength coach, and running performance coach based in Brooklyn. He spent the past decade working with athletes across every major American pro sport, including serving as the Applied Sport Science Coordinator for the Houston Texans in the NFL, one of the youngest sport scientists in league history.

Jonah now focuses on helping everyday runners train with the same clarity and structure used in elite environments. He partnered with Nike to run the Nike Running Performance Lab NYC, where he used advanced testing and technology to build individualized strength and marathon training programs.

Today, Jonah creates some of the most widely shared science-backed running content online. His free weekly newsletter, Marathon Science, breaks down training, strength, fueling, and performance into simple takeaways runners can use immediately. Subscribers get free tools like his daily nutrition guides, carb-loading cheatsheet, and strength-for-runners resources.

You can join the newsletter at: https://marathonscience.beehiiv.com/ — it’s packed with practical insights grounded in real sport science.

If you enjoyed this episode, you may also like:

🎧 Running for Health vs Performance (14 Nov 2025)

🎧 Is it Bad to Run in Zone 3? (12 Jan 2024)

🎧 Understanding Different Marathon Training Plans and Methodologies (24 Jan 2025)

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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 a new runner or returning to the sport after a hiatus, you likely started with Couch to 5K program. But what comes next after those initial weeks? In this episode, we discuss the different approaches of how to build your endurance and speed after finishing Couch to the 5K.

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you will learn:

✅ Realistic goals after completing Couch to 5K

✅ Whether to build volume or speed next

✅ What to do if you got injured during couch to 5K

✅ Why you need to gradually progress any speedwork

✅ What to do if you used Couch to 5K to rebuild after injury or a hiatus

✅ How to know if you are ready to run a marathon

If you enjoyed this episode, you may also like:

🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)

🎧 How to Train for Your First Half Marathon (28 June 2024)

🎧 First Marathon Training Tips (2 June 2023)

Let’s stay connected:

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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 a supplement offered to make you run faster and lower your risk of injury, you think it’s too good to be true. But with carbohydrates during your run, it is true! Fueling with 60-90 grams of carbs per hour on long runs and races will improve your performance and reduce injury risk. We delve deep into the science around gels and sports drinks during your runs. After listening, you’ll feel more confident about how to fuel your runs to race your fastest and feel your best.

Thank you to our sponsors:

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you will learn:

✅ Why you need to fuel long runs - and why you may be fueling less than you think you are

✅ The performance benefits of intra-run fueling

✅ Recommended carb ranges for long runs and races

✅ If one big gel or several smaller gels per hour works better

✅ The one piece of the fueling puzzle you can’t skip

✅ The risks of chronic under-fueling on runs

✅ Do you need to fuel if doing long runs in zone 2?

✅ Do fueling needs adjust based on body mass?

✅ Should you fuel on shorter runs?

If You Enjoyed this Episode, You May Also Like:

🎧 Is Sugar Bad for Runners? With Cortney Berling RD MPH (10 Jan 2025)

🎧 What Your Running Gel Label Actually Means with Kylee van Horn RD (8 Aug 2025)

🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024)

🎧 What Running Economy Really Means for Your Performance with Dr. Shayala Kipp (31 Oct 2025)

References

🔬 PMID: 41054247

🔬PMID: 40249903

🔬PMID: 40249903

🔬PMID: 40170530

🔬PMID: 40311929

🔬PMID: 39532316

🔬PMID: 33265953

🔬PMID: 35869933

🔬PMID: 40650376

🔬PMID: 36173597

🔬PMID: 40249903

🔬PMID: 40170530

🔬PMID: 32109880

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

How long would it take to get from a 4:30 marathon to a BQ times? When should you change your training paces - or your training approach in general? We answer these and other listeners' questions in this episode!

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you will learn:

✅ Are BQ marathons possible for anyone?

✅ How do you know you need to progress your training?

✅ How should you adjust training paces throughout a training cycle?

✅ Understanding mid-run cravings

✅ Advice for a first time back of the pack marathoner

✅ When should you visit physical therapy vs self-treat

References

🔬 PMID: 37115611

Let’s stay connected:

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

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

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.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/

Is running always health-promoting - or is there a point where running can be unhealthy? In this episode, we discuss the health benefits of running, examine claims that running increases risk of certain diseases, and explore how training for performance may be different than training for health.

Thank you to our sponsors:

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

In this episode, you will learn:

✅ Is there such thing as too much running?

✅ On the colon cancer and running study

✅ Is too much running bad for your heart?

✅ Does running help with mood disorders and mental health?

✅ Age-related declines

✅ Creating a training plan for running for health

Field Tests for our Listener Question:

• Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator.
• 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator.
• Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR.

If you enjoyed this episode, you may also like:

🎧 How Much Does VO2max Actually Matter (3 Oct 2025)

🎧 Heart Rate Variability and Resting Heart Rate: Do These Metrics Matter for Runners (25 July 2025)

🎧 Hybrid Training as Health Training with Dr. Alyssa Olenick (6 Sept 2024)

References:

🔬 https://meetings.asco.org/abstracts-presentations/244806

🔬 https://www.onlinejacc.org/content/75/1/60

🔬PMID: 28450347

🔬 PMID: 26301178

🔬 PMID: 25128074

🔬PMID: 31691927

Let’s stay connected:

➡️ 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/

Burnout can happen to any runner, regardless of fitness or experience. That lack of any desire to run is nothing to be ashamed of - but it’s also not something to ignore. In this episode, we discuss the causes of running burnout and how to navigate burnout and build back.

Thank you to our sponsors:

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

In this episode, you will learn:

✅ A multi-step process for building out of burnout

✅  Is it burnout or is it something deeper?

✅ Different causes of running burnout

✅ Is your running watch worsening your burnout?

✅ Training changes to help overcome burnout

If you enjoyed this episode, you may also like:

🎧How to Embrace New Things During Long Running Breaks with Mirna Valerio (23 May 2025)

🎧How to Run Faster by Using Cross-Training for Runners with Mary Johnson (31 Jan 2025)

References:

🔬 PMID: 34181189🔬 PMID: 37892531

Let’s stay connected:

➡️ 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/

Running economy is one of the top performance determinants for long distance runners - but what exactly is it? Can your watch measure it? How do you improve it? We sit down with exercise scientist Dr. Shalaya Kipp to learn about running economy and what it really means for running performance.

Thank you to our sponsors:

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

In this episode, you will learn:

✅ What is running economy?

✅ Why does running economy matter, especially for the marathon?

✅ How do you measure your running economy?

✅ The impact of supershoes on running economy

✅ How to train to improve your running economy

✅ Why carbohydrates improve your running economy?

✅ Does stretching alter your running economy?

✅ How your sports bra and other running gear impact your running economy

About Our Guest:

Shalaya Kipp is a postdoctoral research fellow at the Mayo Clinic in Rochester, Minnesota, where she studies human exercise performance. She earned her PhD in Kinesiology from the University of British Columbia, where her research focused on respiratory mechanics during exercise with a specific interest in sex differences and aging. Before that, she completed her master’s degree in Integrative Physiology at the University of Colorado Boulder, investigating the biomechanics and energetics of human running, including foundational studies on Nike’s groundbreaking 4% VaporFly shoe.Beyond the lab, Shalaya brings her own athletic experience as an NCAA champion and nine-time All-American in track and field. She specialized in the 3000m steeplechase and represented the United States at both the World Championships and the 2012 Olympic Games. CurrentlyShalaya enjoys stroller runs with her 2-year-old daughter and 4-year-old son.

You can connect with Dr. Kipp on Instagram!

Let’s stay connected:

➡️ 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/

While running is a health-promoting activity, running can come with risks: animal encounters, dangerous weather, cars, and other concerns. In this episode, we take a pragmatic approach to navigating different potentially risky situations you may encounter on runs, including how to prepare and how to respond.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

In this episode, you will learn:

✅ Why you should run against traffic

✅ How to safely run in the dark

✅ Why you should always run with your phone

✅ How to deal with off-leash dogs on runs

✅ Mountain lions, bears, and snakes

✅ The risks of running in poor air quality

✅ What to do if you get caught in thunder or lightning

Let’s stay connected:

➡️ 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/

Run-walk is an under-rated training approach for many runners. It’s not just reserved for new runners: you can use it during the summer heat, when returning from injury or having a baby, in ultra distances, as you age, and more. This episode focuses on run-walk, including when to use it, how to structure it, how to pace it, and more.

Thank you to our sponsors:

✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

In this episode, you will learn:

✅ Who benefits from using run-walk

✅  How to pace run-walk intervals

✅ What is the Galloway Method?

✅ How to structure your run-walk intervals

✅ When you should not use run-walk

✅ Other practical tips for run-walk

✅ Can you do speedwork if you regularly use run-walk?

Let’s stay connected:

➡️ 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/