Tread Lightly Running Science Podcast – Details, episodes & analysis

Podcast details

Technical and general information from the podcast's RSS feed.

Tread Lightly Running Science Podcast

Amanda Brooks and Laura Norris

Sports

Frequency: 1 episode/7d. Total Eps: 180

The Tread Lightly Running Science Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. Each week provides a science-based episode on how to run faster, marathon training, fueling, injury prevention, and more. Tread Lightly Running Podcast is co-hosted by Amanda Brooks and Laura Norris, MSc. Together, they have over 20 years of coaching experience and have helped thousands of runners reach their goals through 1:1 coaching and group training. They've appeared in Runner's World, SELF, NPR, Outside, and other major media.

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Latest chart positions across Apple Podcasts and Spotify rankings.

Apple Podcasts

🇨🇦 Canada - running
18/08/2026
#6
🇬🇧 Great Britain - running
18/08/2026
#28
🇩🇪 Germany - running
18/08/2026
#32
🇺🇸 USA - running
18/08/2026
#8
🇫🇷 France - running
18/08/2026
#75
🇨🇦 Canada - running
17/08/2026
#7
🇬🇧 Great Britain - running
17/08/2026
#26
🇩🇪 Germany - running
17/08/2026
#30
🇺🇸 USA - running
17/08/2026
#10
🇫🇷 France - running
17/08/2026
#55

Spotify

No recent rankings available

Shared links between episodes and podcasts

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https://runtothefinish.com/
121 shares
https://lauranorrisrunning.substack.com/
72 shares
https://lauranorrisrunning.com/
48 shares

https://www.instagram.com/lauranorrisrunning
124 shares
https://www.instagram.com/runtothefinish
121 shares

RSS feed quality and score

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RSS feed quality

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Score global : 27%

Publication history

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Latest published episodes

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81: How Much Do Genetics Impact Your Running Performance?

Saturday, August 31, 2024 • Duration 29:07

Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of being a gifted athlete, or can you train beyond your genetic disposition? We explore the science of genetics on running performance in this episode. Additionally, we answer a listener’s question about using swimming as cross-training.

Discussion points include:

A very quick and simple overview of genetics and epigentics
The impact of genetics on trainability
Is elite athleticism inherited?
Do genetics, training, or both influence VO2max?
Genetics, muscle fiber typology, and performance
How much do your genetics impact your injury risk?
Do your genetics impact your body size?
How genetics change your caffeine response
Why we don’t recommend genetic testing for runners
The future of genetic doping

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

References:

Ehrman, J, Kerrigan, D, & Keteyian, S. (2018). Advanced Exercise Physiology: Essential Concepts and Applications. Human Kinetics.

PMID: 29509641

PMID: 34366884

PMID: 30006671

PMID: 35428907

PMID: 34564332

PMID: 34366884

PMID: 34475628

PMID: 38982591

PMID: 37471354

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80: Running Gear: What's Overhyped or Worth the Price?

Saturday, August 24, 2024 • Duration 33:56

First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode based on requests from listeners: what running gear is overhyped, and what gear is actually worth the cost?

Discussion points include:

Do you need a Garmin or other running watch?
Do you need a chest strap heart rate monitor?
Are foot pods worth the cost?
Are sweat trackers useful or overrated?
Are Whoop or Oura rings useful?
Should you purchase compression boots?
Are massage guns worth the cost?
Do you need carbon-plated running shoes?
Are EMS suits worth the investment?
The one piece of gear we think most runners should have
Our headphone recommendations for running
Why sunglasses are a must-have piece of running gear

Further resources:

Sweat calculator: https://www.featherstonenutrition.com/hydration/

Sodium calculator: https://www.featherstonenutrition.com/sodium/

https://www.runtothefinish.com/best-sunglasses-for-running/

https://www.runtothefinish.com/ultimate-guide-to-running-hydration/

https://lauranorrisrunning.com/carbon-plated-running-shoes/

71: How to Travel for a Marathon (Or Other Destination Race)

Saturday, June 22, 2024 • Duration 30:04

Are you traveling for a marathon (or other distance) soon, either domestically or internationally? Then this episode is for you! We have tips on how to make your destination race - and all the travel logistics around it - the smoothest and most enjoyable experience possible.

Discussion points:

Managing your hydration while traveling for a race
How to sleep on an airplane
How to deal with jet lag around your race
Should you do a shakeout run after arriving at your destination?
Nutritional considerations for destination/international races
How to manage car travel before a goal race

This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at ⁠https://www.boulderthon.org/⁠

If you enjoyed this episode, you may also like:

Episode 39: Running at High Altitude
Episode 67: Is the Boston Marathon Overhyped?
Episode 69: How to Adjust Your Race

References

PMID: 33208347

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70: How to Fit Running and Training into Your Life

Saturday, June 15, 2024 • Duration 30:38

Easy runs, interval workouts, strength training, prehab work, warm-ups, cross-training, and recovery - it’s a lot for anyone, much less if you are balancing a job and family! Additionally, you may have received messaging before that you NEED to do more to improve - but maybe that doesn’t mesh with your real life.

There is a big gap between training theory and the actual applied practice of training. So how do you fit in running, strength, and supplemental training into your life? We are bringing you tips for time-limited athletes, based on our years of experience and understanding of training theory/exercise science application and adaptation.

How to use your warm-up to sneak in plyometrics and mobility work
Do you need high-volume running to improve?
How to fit in strength training if you are time-limited
How do you fit in different running workouts into your training?
How to use untraditional training cycles (10-day cycle, etc)
How to train around long workday shifts
How to train if you work a sedentary desk job
Speed workouts for time-limited athletes

Further resources:

https://swell.uccs.edu/theathletesplate

https://www.instagram.com/p/C3Las0KvHMs/?img_index=1

https://www.instagram.com/p/C0bpPSFLjy3/?img_index=1

https://www.runtothefinish.com/how-to-find-5-extra-hours-a-week-for-running-pre-hab-or-anything-really/

References:

69: How to Adjust Your Race for Injury, Illness, Weather, and More

Saturday, June 8, 2024 • Duration 36:52

This experience happens to virtually every runner. No matter how well your training cycle went, race day doesn’t go as planned. You get sick on race week, the weather forecast looks sub-optimal, you have a lot of work stress, or you just don’t feel great on race day. We draw on our coaching experiences as well as a basic understanding of race day physiology for this episode.

Before all that, we answer a listener’s question about what to do in the couple of months before starting a marathon training plan.

Discussion points include:

How to adjust for illness on race day
What do you do if you get injured before race day
Race day adjustments for weather
What to do if goal pace feels too hard on race day
How do you deal with GI upset during a race
How to adjust if you get your period on race day

If you enjoyed this episode, you may also like:

15: Running in the Heat

42: Your Guide to Cold Weather Running

44: Why Do You Get Muscle Cramps?

58: How to Pace a Marathon [Updated]

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68: Do You Need Stability Shoes? Understanding Overpronation

Saturday, June 1, 2024 • Duration 29:09

Are stability shoes outdated or the magic key to preventing injury? It’s actually neither - for some runners, they are the appropriate shoes, but they aren’t for everyone. We discuss overpronation and stability shoes in this episode.

Discussion points include:

Understanding pronation and supination in the running stride

Is overpronation bad?

What are stability shoes and how do you if know you need them?

Will stability shoes prevent injury?

How do you know if you are wearing the right running shoe?

This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/

References

PMID: 30599386
PMID: 33306927

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67: Is The Boston Marathon Overhyped?

Saturday, May 25, 2024 • Duration 27:35

The big marathons including Boston and New York are ubiquitous on social media - but do they live up to the hype? We take a different format in our episode today and provide you with a nuanced hot take (as paradoxical as that sounds) on the most popular marathons.

First, we answer a listener’s question about taking Tylenol or Advil before a race. Then, we dive into a hot take: are the World Marathon Majors, including the Boston Marathon, overhyped on social media?

Discussion points include:

How Boston may have oversaturated running news over the past year
Why Boston should keep spots for charity runners
Should Boston change their entry process/qualifying standards?
Is it too easy for women to qualify for Boston?
Why are the World Marathon Majors (New York, Chicago, etc) so special?
Why you should embrace your own running journey no matter which races you run

References:

PMID: 37075050

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66: How to Improve Your Mile Time

Saturday, May 18, 2024 • Duration 33:29

The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is an entirely different challenge. In this episode, we discuss how to improve your mile time - whether you are aiming for a 5 minute mile or 12 minute mile.

Discussion points include:

What are the benefits in racing a mile?
The physiology of racing a mile
How to train for a mile race
Speed workouts to improve your mile time
Supplemental workouts including plyometric workouts
How often can you race a mile?
Do you taper for a mile race?
How to pace a mile race
Nutrition considerations for racing a mile

References:

PMID: 34021488
PMID: 30299184

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65: Does Running Make You Look Older? And Other Common Running Myths

Saturday, May 11, 2024 • Duration 27:51

A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we wade through the myth and evidence in this episode.

How does blood donation impact your running?
Does running make you look older?
Do zero drop shoes protect you from running injury?
Should you stop running when you reach menopause?
Is running marathons bad for your health?
Does sweating in the cold make you sick?

If you enjoyed this episode, you may also like:

Episode 25: Running during Perimenopause and Menopause

Further resources:

https://lauranorrisrunning.com/donating-blood-affects-running/

https://lauranorrisrunning.com/sunscreen-for-runners/

https://www.runtothefinish.com/zero-drop-shoe-review/

https://lauranorrisrunning.com/heel-strike-running/

https://www.runtothefinish.com/best-cushioned-running-shoes/

References:

PMID: 22953596
PMID: 31685526
PMID: 31045685

64: Does Body Size Impact Your Training? Tips for Runners in Taller and Larger Bodies

Saturday, May 4, 2024 • Duration 29:47

Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However, we’ve noticed that a lot of the online advice that focuses mostly on how to start running if you have a larger body - but what about if you are a seasoned runner who is taller, more muscular, or heavier?

Discussion points include:

What are the Athena and Clydesdale categories?
Do you need to lose weight to start running?
Understanding “metabolically healthy”
How does running in a larger body increase your injury risk?
Do larger runners need more fuel during long runs/races?
Sweat rates for taller and heavier runners
Running gait variations for taller runners
Inclusive sizing gear/clothing brands
Tips for new runners

Sweat test instructions: https://www.featherstonenutrition.com/hydration/

References:

PMID: 27852613

PMID: 38350462

https://www.health.harvard.edu/blog/overweight-and-healthy-the-concept-of-metabolically-healthy-obesity-201309246697

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Tread Lightly Running Science Podcast – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

RSS feed quality and score

Publication history

Latest published episodes

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Tread Lightly Running Science Podcast – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Other99+

Instagram19

Amazon41

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Other99+

Instagram19

Amazon41

Apple Podcasts

Spotify