Afleveringen
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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/
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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/
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Zijn er afleveringen die ontbreken?
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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/
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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/
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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/
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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/
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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/
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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/
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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/
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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/
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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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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/
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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/
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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/
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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/
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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/
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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/
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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/
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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/
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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/
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