Tread Lightly Running Science Podcast

Amanda Brooks and Laura Norris

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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#184
Saturday · 41 min
GLP-1s, Nomio, UCAN Gels, and Other Trendy Supplements with Dietitian Alex Larsen
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/
#183
September 12 · 34 min
Is Zone 2 Running Overrated? Understanding the Backlash Against and Science of Easy Running
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/
#182
September 5 · 34 min
Does Summer Running Really Make You Faster in the Fall?
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/
#181
August 29 · 38 min
What to Do The Week After a Half Marathon or Marathon: A Science-based Post Race Recovery Guide
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/
#181
August 22 · 34 min
Do You Need High Mileage? The Science of High Volume Running
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/
#180
August 15 · 36 min
Tune Up Race Formula: Timing, Recovery, and What the Training Theory Says
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)
#179
August 8 · 41 min
The Psychology Behind Peak Running Performance with Dr. Trent Claypool
“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
#178
August 1 · 32 min
Pilates as Strength Training, Can You Overfuel on Long Runs, If Max Cushion Shoes are Harmful and More: Our Hot (Science-based) Takes
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/
#177
July 25 · 35 min
Sweat, Sodium, and Running Performance: What the Science Actually Says
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/
#176
July 18 · 44 min
The Science of the Long Run: Why It Matters More Than You Think
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/
#175
July 11 · 38 min
Gut Training for Runners: How to Fuel Without Stomach Problems with Claire Shorenstein, MS CSSD
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/
#174
July 4 · 36 min
What Research Actually Says About Ferritin, Iron Deficiency, and Running
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/
#173
June 27 · 38 min
Why Your Half Marathon Has Plateaued (And How to Train for a Breakthrough)
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/
#172
June 20 · 41 min
Thinking About a 50K? 50 Miler? How to Run Your First Ultra Marathon, According to Science
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/
#171
June 13 · 32 min
Understanding Foot Strike: Does It Impact Injury or Performance?
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/
#170
June 6 · 35 min
What Does "Wake Up Your Glutes" Actually Mean? Dr. Gaby Go, DPT Explains Glute Activation
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/
#169
May 30 · 37 min
Heat Acclimation Strategies and Science-Backed Cooling Techniques for Summer Running
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/
#168
May 23 · 39 min
The Science of Running in Heat & Humidity (and How to Handle It)
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/
#167
May 16 · 46 min
The Neuroscience of Pain (And How to Use It) with Kruse Elite
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/
#166
May 9 · 43 min
Race Banditing, AI Coaching Apps, If Downhill Races are PRs, and Other Grey Areas of Running Culture
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/

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