Amanda Brooks And Laura Norris

Shows

Tread Lightly Running PodcastHow to Train for Downhill and Hilly Races When You Don’t Have HillsIf you are preparing for a hilly race, such as the New York City Marathon, or a downhill race such as a REVEL marathon, your training will look different from what it would for a flat marathon. We guide you through an evidence-based, practical approach for training for a hilly race - including creative interventions if you live in a flat area. You will learn:✅ The different energetic and mechanical demands of uphill and downhill running✅ How to muscularly prepare for a downhill race✅ How to train for a hilly race when y...2025-06-2834 min

Tread Lightly Running PodcastWhat A PT Really Wants You to Know about Running Injuries, with Dr. Victoria SekelyInjuries are multi-factorial, and injury prevention is complex. In this episode, we chat with Dr. Victoria Sekely on injury risk, strength training, running form, and more. She will guide you through myths, facts, and nuance around running related injuries.You will learn:✅ Are some runners more injury-prone?✅ Is pronation a big deal - or normal?✅ How to manipulate training load✅ The mind-body connection of pain tolerance✅ Does Pilates reduce your injury risk?✅ Ice vs heat vs NSAID use for injury✅ Can your (under)fueling habits...2025-06-2144 min

Tread Lightly Running PodcastDo You Need to Cool Down After a Run?As many runners know, a run takes more time than just the miles themselves. You have a pre-run warm-up and recovery nutrition - and so you may wonder if you really need a cooldown after your run, or if you can save some time there. In this episode, we answer a common listener question about what a cooldown after runs actually does - and if you need to do them. We break this discussion into a physiological explanation of what a cooldown does (and what a cooldown won’t achieve) and a practical explanation of how to app...2025-06-1433 min

Tread Lightly Running PodcastDoes Zone 2 Actually Matter for Runners? Debunking Myths and Answering Your Top Zone 2 Running QuestionsAre you confused about all the zone 2 chatter on social media? Do you experience frustration when you try to run and your watch tells you running in zone 3 despite it feeling easy? There is so much information about zone 2 and running - and some of it is correct, some of it is over-simplified, and some is over-exaggerated. In this episode, you will learn what exactly zone 2 is - and how much it actually matters for running. We answer your questions about zone 2 and dispel myths about zone 2.You will learn:✅ Different tests and for...2025-06-0739 min

Tread Lightly Running PodcastThe Best Running Books and Our Summer Reading ListAre you looking for a good audiobook to listen to as you start logging more miles this summer? We have a whole list of audiobook recommendations for your long runs, plus our current favorite running books. Our recommendations include:Up to Speed by Christine YuPeak Performance by Steve Magness and Brad StulburgRun to the Finish by Amanda BrooksOut of Thin Air by Michael CrawleyGood for a Girl by Lauren FleshmanEverything Fat Loss by Ben CarpenterThe Athlete’s Gut by Patrick WilsonRun Like a Pro by Matt FitzgeraldThe Explorer’s Gene by Alex HutchinsonHow Bad Do You Want...2025-05-3128 min

Tread Lightly Running PodcastHow to Embrace New Things During Long Running Breaks with Mirna ValerioIn this episode, we are joined by the wonderful Mirna Valerio, a best-selling author, content creator, and accomplished ultra runner and multisport athlete. Mirna discusses how she learned to embrace new sports and hobbies during a long break from running. Whether you take an intentional or forced break from running, you’ll learn a lot from her discussion on identity, the mental side of a break from running, and more. In this episode, you’ll learn from her about: Identity and runningHow she ventured into other sports, including cycling and skiingMindset shifts from running to broader trainin...2025-05-2444 min

Tread Lightly Running PodcastHow to Keep Running Fun While Chasing Your Goals with Laura GreenMany runners find it difficult to balance their enjoyment of the sport with their goals. We sit down with Laura Green (@lauramcgreen), who has created her brand around the fun side (and poking fun at) running. She chats about finding the balance of fun and competition in your running. This episode is sponsored by:BodyBio: If you are searching for a flavorless electrolyte, consider BodyBio E-lyte! Use code AMANDA25 and follow link to bodybio.com to try E-lyte electrolyte concentrate for your summer hydration needs. Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for 20% off durable, bu...2025-04-2638 min

Tread Lightly Running PodcastHow to PR in the MarathonAfter completing a marathon or two, most runners set their sights on running their fastest marathon. However, when you train for a marathon PR, it’s too easy to fall into the trap of overreaching, or to end up injured. In this episode, we’ll guide you through how to train for a marathon PR - and actually reach that PR on race day. The advice is this episode is targeted towards intermediate and experienced marathoners; if you are running your first marathon, we recommend tuning into episode 17 (how to run your first marathon). In this e...2025-02-2036 min

Tread Lightly Running Podcast99: Does Heel Striking Cause Injury? Myth vs Science on Running InjuriesIs heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your questions about running injuries - so we bring the science to work through myth vs supported theory on running injuries. We also share approaches for actually reducing your injury risk - and these may surprise you. Discussion points include: Does heel striking cause injury? Should you change your running form? Do max-cushioned shoes increase injury risk? Did you get injured because you didn’t stretch enough? Can running on concrete cause injury? Will zero drop running shoes reduce injur...2025-01-1832 min

Tread Lightly Running Podcast96: Why You Should Warm Up Before Runs - and How to Do ItWarming up before a run is something both Amanda and Laura have repeatedly preached - so in this episode, we take a deeper dive into warm-ups. We explore the science warming up properly before a run and provide practical examples of how to warm up before different types of workouts. Discussion points include: Why should you warm up before running? How long should a warm-up be? Should you stretch before a run? Examples of pre-run dynamic stretches How to warm up before speedwork How to warm up before a race This episode...2024-12-1434 min

Tread Lightly Running Podcast95: How to Treat Shin SplintsAre you plagued by pain over the front of your lower legs? Shin splints are one of the most common running injuries. However, the treatment is not as simple as Google suggests - shin splints won’t heal for good with just rest and ice alone. In this episode, we take a look at shin splints based on research, basic anatomy/biomechanics, and a training perspective. This episode does not replace physical therapy. Discussion points include: What are shin splints? Can you run through shin splints What causes shin splints? How do you treat shin splints? Can...2024-12-0730 min

Tread Lightly Running Podcast88: How to Prepare for RunDisney, Ragnar, and Other Relay/Multi-day RacesAre you preparing for RunDisney weekend, a Ragnar relay, Hood to Coast, the Speed Project, or another multi-stage race? This episode is for you! Two experienced running coaches share expert opinions on how to train for multi-day races - and how to strategize so that you feel good during these races. The physiological demands of multi-stage races The importance of hydration and fueling during relay races Developing a pacing and recovery strategy for relay races How to include a Ragnar race in a larger training block Different training strategies for a Ragnar race How to train for the R...2024-10-1932 min

Tread Lightly Running Podcast87: Your Treadmill Running Questions, AnsweredWhat do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questions about treadmill running, including if you need a 1% incline, whether you can train for a race on the treadmill, and how to enjoy treadmill runs. Discussion points include: Shifting your mindset around treadmill running Is it harder to run on a treadmill? Can you train for a marathon on a treadmill Do you need to use a 1 percent incline on the treadmill? Is your watch or your treadmill accurate for measuring pace/distance? What are good treadmill sh...2024-10-1234 min

Tread Lightly Running Podcast86: What You Need to Know about Running and Pelvic Floor Health, with Dr. Amanda FisherDon’t skip this episode just yet - every runner, male, female, non-binary, parents, child-free, etc can learn from Dr. Amanda Fisher! In this episode, Dr. Fisher explores how your pelvic floor impacts your running, including hip and groin injuries, bladder control while running, and even the runner’s trots. We have received many questions about these topics and felt it best to bring on an expert about running and your pelvic floor. Discussion points are: What is your pelvic floor and why does it matter for running? Does running strengthen or weaken the pelvi...2024-10-0537 min

Tread Lightly Running Podcast85: How to Manage Pre-Race NervesMost runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race nerves happen - and while some nerves can be a performance enhancer, too much anxiety can wreck your race. We provide guidance for managing pre-race anxiety in this episode as we draw upon our experiences of working with hundreds of runners. Discussion points include: What it means if you have pre-race nerves Why you want to work on controlling excessive pre-race anxiety How to calm yourself down before a race 2024-09-2829 min

Tread Lightly Running Podcast84: Should Runners Follow Cycle Syncing? How to Manage Running on Your PeriodThis episode brings in some new research to update one of our early episodes - running on your period. In addition to talking about cycle syncing, we expand this episode to discuss how to deal with cramps, PMDD, and other PMS issues while running. This episode should be super helpful if you are a female runner or a coach to female runners! Discussion points include: A quick overview of the menstrual cycle Why cycle syncing may actually impair your performance The effects of menstrual cycle phase on performance ma...2024-09-2130 min

Tread Lightly Running Podcast83: What Happens to Your Body After a Marathon & A Marathon Recovery GuideDid you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s a reason it feels so hard to climb up and down stairs after a marathon? It may surprise you all that happens to your body after a marathon! First, we answer a listener’s question about time on feet for easy-paced long runs. Then, we dives into the nuances around a popular topic on social media: how much time should you take off running after a marathon? We take a step...2024-09-1432 min

Tread Lightly Running Podcast82: Hybrid Training as Health Training and Myth-Busting Female Physiology Trends with Dr. Alyssa OlenickIn this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Olenick has her PhD in Exercise Physiology and joins us to discuss the overlapping fields of hybrid training and female physiology. Discussion points include: Dr. Olenick’s research on female athletes Why runners need to consider both health and performance in training Defining hybrid training Why loading the spine is so important for runners Do female runners respond differently to zone 2 training? How much high-intensity interval work do female runners need? Why under-eating impacts your...2024-09-0748 min

Tread Lightly Running Podcast81: How Much Do Genetics Impact Your Running Performance?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 muc...2024-08-3129 min

Tread Lightly Running Podcast80: Running Gear: What's Overhyped or Worth the Price?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? Ar...2024-08-2433 min

Tread Lightly Running Podcast79: RPE vs Pace vs Heart Rate: How to Measure Intensity on Your RunsHow do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener’s question about caffeine supplementation, coffee, and energy drinks before runs. Discussion points include: When do you want to use pace on your runs? Understanding the different pace calculators How often should you test and reset your training paces? How do you use Rate of Perceived Exertion (RPE)? How to u...2024-08-1730 min

Tread Lightly Running Podcast78: What Runners Need to Know about Tendinopathy and Tendon Health (with Dr. Alex Nelson)Are you struggling with Achilles pain, a chronic high hamstring injury, or another tendon issue? This is the episode for you! We brought on an expert on tendinopathy and tendon health - Dr. Alex Nelson, DPT, owner of Training with Tendinopathy. You can follow Dr. Nelson on Instagram @training_with_tendinopathy Discussion points include: Defining tendinopathy vs tendonitis vs tendinosis Why rest alone doesn’t resolve tendinopathy Warning signs and risk factors for tendinopathy Why you need strength training to rehab tendinopathy Plyometrics vs isometrics for tendon health and...2024-08-1043 min

Tread Lightly Running Podcast77: What to Do After a Disappointing RaceAs unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience happens to almost every runner! It’s part of putting yourself out there and chasing your goals. We talk about dealing with challenging races and missed goals in this episode. Before our main topic, we answer a listener's question about scrapping vs foam rolling. Why and how to do a post-race assessment Navigating post-race emotions What can you do in the 24 hours after a tough race? Should you do a redemption race? ...2024-08-0329 min

Tread Lightly Running Podcast76: What to Eat Before Runs, Recovery Nutrition, and Low Energy AvailabilityOur listener question follows up on the listener question from episode 72 - how do you take objective vs subject approaches to determine your best race distance? Then, we dive into an important topic: pre- and post-run nutrition, and why they matter so much. We dive into the science and provide practical tips that you can implement in your own training. Discussion points include: The definition of LEA and REDs Unintentional vs intentional LEA Symptoms and impacts of LEA How much and what should you eat before runs How soon should you eat after a...2024-07-2730 min

Tread Lightly Running Podcast75: Why Your Easy Pace Isn't Improving, Low Volume Marathon Plans, and More: Our Informed Hot TakesIn the midst of a running boom, there is more information than ever being shared on social media. However, some of that information is misguided or presented without nuance - if not just straight up inaccurate. Our “hot takes” episodes guide you through some of these topics, drawing from our years of experience in coaching and from an evidence-based approach to coaching and training theory. Discussion points: Should you take electrolytes daily during the summer? Should your easy pace always be improving? Is red light therapy beneficial for recovery? Should you take ice bath...2024-07-2029 min

Tread Lightly Running Podcast74: How to Set Realistic Running Goals (With Elisabeth Scott of Running Explained)We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we have our first guest, who has graciously hosted us on her podcast before. Elisabeth Scott of Running Explained joins us for a discussion on running goals. Discussion points include: Process goals vs outcome goals How much can you improve in a training cycle? How to set realistic running goals How to use race equivalency calculators Mental vs physical limitations How to reset after missing your goals How social media impacts goal setting ...2024-07-1334 min

Tread Lightly Running Podcast73: How to Use Heart Rate Zones for RunningWe collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running. Discussion points include: Who should use heart rate zone training? Are Garmin’s heart rate zones accurate? How to calculate your individual heart rate zones Understanding the five-zone model Should you use your watch or a chest strap to measure HR on runs? Should certain runners NOT use heart rate zones? What is cardiac drift? Should you use heart rate monitoring for your hard workouts? What is so bad about zone 3? How...2024-07-0637 min

Tread Lightly Running Podcast72: How to Train for Your First Half MarathonThe half marathon is one of the most popular race distance out there, for both experienced and novice runners. This episode focuses on how to train for your first marathon - while minimizing injury risk and enjoying the experience. These tips can also be helpful even if you are an experienced half marathon runner! Discussion points include: Do you need to race shorter distances before you do a half marathon? How long should you spend training for your first half marathon? How to pick a half marathon plan for your first race How fa...2024-06-2930 min

Tread Lightly Running Podcast71: How to Travel for a Marathon (Or Other Destination Race)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 f...2024-06-2230 min

Tread Lightly Running Podcast71: How to Travel for a Marathon (or Any Race Distance)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 f...2024-06-2230 min

Tread Lightly Running Podcast70: How to Fit Running and Training into Your LifeEasy 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 exper...2024-06-1530 min

Tread Lightly Running Podcast69: How to Adjust Your Race for Injury, Illness, Weather, and MoreThis 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. Discus...2024-06-0836 min

Tread Lightly Running Podcast68: Do You Need Stability Shoes? Understanding OverpronationAre 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? ...2024-06-0129 min

Tread Lightly Running Podcast67: Is The Boston Marathon Overhyped?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 Bost...2024-05-2527 min

Tread Lightly Running Podcast66: How to Improve Your Mile TimeThe 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...2024-05-1833 min

Tread Lightly Running Podcast65: Does Running Make You Look Older? And Other Common Running MythsA 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 enj...2024-05-1127 min

Tread Lightly Running Podcast64: Does Body Size Impact Your Training? Tips for Runners in Taller and Larger BodiesLarger 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 wei...2024-05-0429 min

Tread Lightly Running Podcast63: How to Start Running Again After InjuryFirst, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice. Discussion points include: When can you start running again injury? Designing return to run plans based on how long you were off How to use cross-train during injuries How to reintroduce hard workouts/fast running after injury 2024-04-2730 min

Tread Lightly Running Podcast62: How to Run a Sub 2 Hour Half MarathonOne of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster than the average finisher - it's a time that represents lots of hard work and dedication. In this episode, we are sharing tips from our years of coaching runners to this goal. Even if you have already run a sub-2 half marathon, this episode may still have some helpful running tips for you! Discussion points include: How do you know if you could run a sub-2 half marathon? Training paces for...2024-04-2033 min

Tread Lightly Running Podcast61: VO2max Workouts, Threshold Runs, and More: Understanding the Different Types of Running WorkoutsWhat’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more. Before delving into the main discussion, we answer a listener’s question on running shoes for the treadmill. Discussion points include: When should you start adding running workouts to your training? How to start introducing running workouts as a beginner What are fartlek runs? Distinguishing between tempo runs and threshold workouts What are critical speed workouts? Defining VO2max running workout...2024-04-1335 min

Tread Lightly Running Podcast60: Strength Training for RunnersWe received several listener questions about strength training for runners, and this episode has answers! Discussion points include: Sample schedules for how to include strength training with your running Should you always lift on the same day as a hard run? What are the benefits of strength training for runners? Managing muscle soreness from strength training Should you run or lift first? Is bodyweight strength training enough for a strength training program for runners? How heavy of weights should you use in a strength workout? Should runners do upper body strength training? How often should you st...2024-04-0635 min

Tread Lightly Running Podcast59: Do Age and Gender Make a Difference in Running?How much of a difference do age and gender actually make when it comes to training and performance? We’re taking a deep dive into those topics in this episode! Discussion points: Why do some runners get faster with age? Shifting your perspective on goals as a masters athlete Understanding the physiological causes of gender differences in running Sociocultural variables impacting gender differences Do female athletes need to train differently than male athletes? How much do age and gender actually impact your training? If y...2024-03-3032 min

Tread Lightly Running Podcast58: How to Pace a Marathon | Updated EpisodeJoin us for another updated episode today! This episode is an update - with better audio quality and additional information - on our popular marathon pacing episode. Discussion points include: Understanding different pacing strategies How does weather impact your marathon pacing Should you use heart rate to set your race day strategy? How to pace a marathon on hilly courses, downhill courses, etc. How to use your fueling strategy to support your pacing strategy When should you start pushing hard in a marathon? How to set a marathon goal pace How do you stay on pace whe...2024-03-2336 min

Tread Lightly Running Podcast57: How to Build Running EnduranceCurious about how to build running endurance? If learning how to run faster and longer is your goal, you will want to listen to this episode. Discussion points include: The most important factor when building endurance (our answer may surprise you!) The importance of properly warming up How to overcome cardiac drift Should you use heart rate, RPE, or pace? How to use walking to build your running endurance Can uphill running help you build running endurance? Does strength training help you run longer? Should you run by time or distance? References: PMID: 27636554 PMID: 23538293 ...2024-03-1631 min

Tread Lightly Running Podcast56: What You Should Know about Running While Pregnant As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider. This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives. Discussion points include: Basic medical recommendations What is safe for running while pregnant? How to navigate body changes during pregnancy as a runner Hydration and nutrition on runs during pregnancy References: PMID: 21393257 PMID: 22314872 PMI...2024-03-0931 min

Tread Lightly Running Podcast55: Beer as a Recovery Beverage, The Gotta-Go Urgency on Runs, and Other Listener Questions!You asked and we are answering! This episode answers listener questions on all things running, including: Should you do a tune-up race or a baseline race before training? Can anyone run a marathon? How to manage incontinence/leakage when running How do you pick the right running coach for you? Are apps like Apple Fitness or Peloton effective for general strength training? How do you incorporate group runs into a training plan? How do you care for blisters, calluses, and black toenails? Do you need to reach a certain mileage of easy runs before adding in hard workouts? ...2024-03-0232 min

Tread Lightly Running Podcast54: Why are You Tired All the Time? Understanding Fatigue and RunningAre you tired all the time, both during runs and during the rest of the day? We have received a few listener questions on this topic, so we are taking a deep dive into training fatigue, abnormal fatigue, bloodwork, training load management, and more! Amanda’s experience with fatigue and running Normal vs abnormal fatigue Is your nutrition causing fatigue? Low energy availability Eating disorders and disordered eating Is it your training plan that is making you tired? Other factors that may cause fatigue If you enjoyed this episode, you may also like Episode 16: What Runners Need...2024-02-2432 min

Tread Lightly Running Podcast53: How to Qualify for the Boston MarathonIs running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for most runners - so we are sharing what we have found works in real-life coaching practice. Before all that, we answer a listener’s question on beetroot supplements for running. Discussion points include: Intrinsic vs extrinsic factors that influence one’s ability to run a BQ How to choose a marathon for a BQ attempt How racin...2024-02-1735 min

Tread Lightly Running Podcast52: How Far Should You Run Before a Marathon? An Updated Episode on the Three Hour Long Run "Rule"We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited rule that you should never run longer than three hours in training? We re-recorded our first ever episode for an updated discussion (with better audio quality!). We dive into the science of marathon long run length, as well as provide some practical recommendations. Before all that, we answer a listener question about reflective gear recommendations. ...2024-02-1034 min

Tread Lightly Running Podcast51: When to Quit a Run vs When to Push ThroughWe start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most common questions we hear as running coaches: when is it okay to quit a run? When should you push through? When should you skip a run altogether? How do you discern low motivation versus a legitimate reason to quit a run? Discussion points include: Our take on the “no days off” mentality in running What to do when your running motivation is low Should you run with a cold or other illness? Should you...2024-02-0339 min

Tread Lightly Running Podcast50: Tired of Hitting the Wall? How to Not Slow Down in Your Next MarathonThis episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more. Discussion points include: Why glycogen depletion can cause you to slow down (2:05) Gender and age differences in slowing down during a marathon (3:40) Does the length of your training runs impact your fatigue resistance? (6:30) The role of hydration in marathon performance (8:00) Carbohydrate intake during a marathon (10:20) How to set a...2024-01-2727 min

Tread Lightly Running Podcast49: What's Causing Your Knee Pain When Running?We answer a listener's question on rebuilding mileage after a few weeks of lower-volume training before diving into a frequently requested topic - knee pain while running. We dive into the different types of knee pain, what causes knee pain for runners, how to treat runner’s knee and IT band pain, and more. Discussion points include: Is running bad for your knees? (3:10) What are the causes of knee pain for runners? (5:28) What causes IT band pain and how to resolve it (6:50) Does changing your running form fix knee pain? (12:35) Can your pre-run warm-up reduce your knee pain? (16:30) Are your runn...2024-01-2034 min

Tread Lightly Running Podcast48: Is It Bad to Run in the "Grey Zone?" Understanding Moderate Pace RunningWhat is the grey zone in running? The benefits and detriments of running in the grey zone How to use the talk test When to use zone 3 training Should you do all of your long runs at marathon pace? What is polarized training (hard days hard, easy days easy) Marathon pace/zone 3 workouts Zone 2 vs zone running when you are a beginner runner If you enjoyed this episode, you may also like: 44: Why do you get muscle cramps when running? ...2024-01-1332 min

Tread Lightly Running Podcast47: US Marathon Trials Preview and Our Picks for the US Olympic Team!We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 Marathon Olympic Trials! Discussion points include: A preview of the marathon course and spectating tips The start time controversy How are athletes chosen to go to the Olympics? Understanding the Olympic Standard times The financial costs of hosting the US Olympic Marathon Trials Our picks for who will make the US Olympic Team The track and field Olympic trials References/Further Reading: https://www.usatf.org/events/2024/2024-u-s-olympic-team-trials-—-marathon/2024-u-s-olympic-team-trials-marathon-qualificatio/women-s-marathon-performances https://www...2024-01-0629 min

Tread Lightly Running Podcast45: How to Start Running at 40 (and Beyond)We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond. Discussion points: Benefits of starting running as a master’s athlete (4:20) Why it may feel harder to start running at age 40 or older (7:15) Step one of how to start running at 40 and beyond (11:00) Reducing injury risk when you start running (15:30) How to use run-walk intervals (17:50) Why you should be strength training aft...2023-12-2633 min

Tread Lightly Running Podcast46: Sensitive Stomach Gels, Female Athlete Triad, and More Listener Q&AWe wrap up season 1 of the Tread Lightly podcast by answering some of your questions! Eating disorders/disordered eating in younger athlete population (0:50) Can you go too easy/slow on your easy runs? (7:40) Reducing fiber intake around races (11:20) Gel recommendations for sensitive stomachs (16:00) Isotonic gels and carbohydrate absorption rates (21:25) Blackcurrant/CurraNZ supplements (25:00) Distance vs time when cross-training (29:00) Weekly runs when not training for a race (31:25) Our thoughts on Apple watches for running Strength training machines for runners (36:20) If you enjoyed this episode, you may also like: - Episode 29: Listener Q&A - Episode 10...2023-12-2639 min

Tread Lightly Running PodcastEpisode 44: Why Do You Get Muscle Cramps When Running?Ever wonder why you get muscle cramps when running? We have the answers - or at least, as the theories behind why you may get crampign from running. After we start with a listener’s question about bathroom issues during runs, we dive into the theories of cramping, how to prevent muscle cramps, and how to get rid of muscle cramps when running if they happen. Discussion points include: Muscle cramps vs stomach cramps vs side stitches (6:14) Different theories of what causes muscle cramps (8:16) How to treat mid-run muscle cramps (11:10) ...2023-12-0925 min

Tread Lightly Running PodcastEpisode 43: Reasons Not to Run a MarathonThis episode might seem like one big hot take, but we are coming at this topic based on real-life coaching experience and an understanding of the physiology of marathon training. As hard as it may be for some to hear, there are times when you should NOT train for a marathon. Our recommendations are not absolutist; individual situations may vary. However, our intention is to encourage reflection for when to run a marathon - and when not to. First, answer a listener's question on running fuel options for runners with IBS/IBD/sensitive stomachs. (We reference episode 5 o...2023-12-0230 min

Tread Lightly Running PodcastEpisode 42: Your Guide to Cold Weather RunningThis whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Amanda and Laura both have years of experience of running in the cold (from living in Northwest Indiana and Colorado). We take a look at what the research says about cold weather endurance training and share tips and tricks we’ve learned over the years. Discussion points include: Motivation during the winter months The value of pre-run warm-ups for running in cold weather How to dress for running in cold weather Breathing issues from running in the cold ...2023-11-2532 min

Tread Lightly Running PodcastEpisode 41: How to Improve Your 5K Time5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for you, the distance can be challenging in terms of speed. If you want to improve your 5K time - whether that's a sub-40 min 5K, sub-30, or sub-20 - this is the episode for you! We also answered a listener question on run-walk intervals. Discussion points include: Weekly mileage when training for a 5K How to set a 5K goal pace 5K pace specific workouts Do you taper for a 5K? How...2023-11-1833 min

Tread Lightly Running PodcastEpisode 40: Diet Trends for RunnersAfter a listener question about training logs, we dive into a controversial topic: diet trends. We are not registered dietitians, so please always defer to a sports RD for individual advice. Here, we take a hard look at what the evidence says on glycogen depletion training, fasting for runners, and low-carb diets. Discussion points include: Glycogen depletion runs Intermittent fasting and fasted running Keto/high-fat-low-carb How restrictive diets can affect athletic performance Why carbs help your running How many carbs runners should eat A...2023-11-1129 min

Tread Lightly Running PodcastEpisode 39: Running at High Altitude and Altitude AcclimatizationEver wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatization and running at high altitudes in this episode. We also provide some helpful tips to make your next runs at high altitude feel better! We also answer a listener question about easy pace for 5+ hour marathoners. Discussion points include What actually counts as high-altitude running? Why is running at high altitude so hard? Should you use an elevation training mask to prepare for high-altitude running? How to deal with dehydration, sleep issues, appetite su...2023-11-0433 min

Tread Lightly Running PodcastEpisode 38: How to Run Your Best 10K RaceIn our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you need to know if you want to race a 10K, including: How long should you train for a 10K? How to set a 10K goal pace Should you taper for a 10K race? Our favorite 10K workouts Mindset for racing a 10K How to pace a 10K race How to warm up before a 10K race How to...2023-10-2835 min

Tread Lightly Running PodcastEpisode 37: Trail Running Tips for Road RunnersWant to start running more on the trails or curious about trying a trail race? This is the episode for you! We talk about tips for train running to help you get out on the trails and enjoy the experience. These trail running tips and techniques are based both on our coaching experiences and own experiences as two road runners who also run on trails. Running by time versus distance on the trails Is it okay to walk when running on the trails? Running form for trail running How to navigate running trails Animal encounters during trail running N...2023-10-2133 min

Tread Lightly Running PodcastEpisode 36: Understanding Your Running GaitIs a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper running form for your feet? We answer those questions - and more - in our discussion on running gait. Discussion points include: Is there an ideal running cadence? Should you change your running cadence? What is vertical oscillation? Is there an ideal footstrike pattern? Is a rearfoot strike (heel strike) bad for you? Do you need a running gait analysis? What are overpronation and supination? Our top tips for improving your running gait We al...2023-10-1430 min

Tread Lightly Running PodcastEpisode 35: Increasing Women's and Girl's Participation in RunningWe tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are those barriers? How do we initiate more conversations around women's issues in running? Discussion points: The importance of watching female sports Domestic labor statistics and what they mean for sport participation The recent history of women’s participation in running How to encourage young girls to participate in sport and running How to enc...2023-10-0730 min

Tread Lightly Running PodcastEpisode 34: How to Increase Your Running MileageWe devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury or race, when you return to the mileage you previously did? Is the 10% rule a helpful guideline? The Jack Daniels equilibrium method Does the approach for increasing mileage differ depending on your pace? How to use cutback weeks when increasing running mileage Should you do speed workouts when increasing training volume? Do you need to eat more when i...2023-09-3033 min

Tread Lightly Running PodcastEpisode 33: How to Get Your Family and Kids Involved in RunningDo you want to get your family, including spouse and kids, involved in running? In this episode, we share both evidence-based and practical tips for how to run with kids and family. Discussion points include: What distances are appropriate for young kids? How to safely introduce your kids to running How to get your family involved in running Doing Turkey trots and other fun runs with your family We also answer a listener's question on upper body soreness during long runs and races. Resources: https://www.runtothefinish.com/walking-a-5k/https://www.runtothefinish.com...2023-09-2325 min

Tread Lightly Running PodcastEpisode 32: What Your Running Watch Stats Actually MeanHas your running watch ever told you that your VO2max improved? Or that your training was unproductive? Running watches give us more information now than ever - but what does that data actually mean? We dive into some of the most popular running watch stats, such as VO2max, heart rate data, and recovery time, so that you know what data you need - and what to ignore. Discussion points include: Can your running watch actually measure your VO2max? Understanding the heart rate zones on your running watch Training status, including the notorious Garmin “unpr...2023-09-1631 min

Tread Lightly Running PodcastEpisode 31: How to Manage Muscle Soreness from RunningMuscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How to you manage muscle soreness so you can keep training? We answer those questions and more in this episode! Topics include: What is delayed onset muscle soreness (DOMS)? Why being sore all the time is a problem What causes DOMS? Is inflammation bad? Post-run recovery nutrition to reduce muscle soreness Why underfueling on your long runs can increase muscle soreness Supplements that may reduce muscle soreness Should you use ice baths to reduce muscle soreness? Should y...2023-09-0935 min

Tread Lightly Running PodcastEpisode 30: How to Taper for a MarathonThis episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/ Discussion points include: What exactly does a marathon taper look like? The science behind why you do a marathon taper How a taper helps you hold marathon pace on race day A two-week vs three-week taper Tapering for a goal race...2023-09-0231 min

Tread Lightly Running PodcastEpisode 29: Listener Q&AYou sent in your running questions, and we have your answers! We spent this episode answering listener questions, including: What are our tips for training for a marathon in summer weather? How do you improve running cadence - and why would you do this? Running tips for heavier and slower runners How do you get into a racing mindset? What adaptations are targeted when doing tempo vs intervals vs other speed work? How do you adjust a training plan for injury or illness? What stats on your watch are actually helpful? How do you protect your skin from...2023-08-2632 min

Tread Lightly Running PodcastEpisode 28: Our Current Favorite Running GearEver wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear we currently use (and enjoy) in summer 2023: running watches, running shoes, splurge items, sport nutrition, hydration vests, and more! Some of the gear recommended in the podcast: Salomon Active Skin hydration vest Nathan Pinnacle Hydration vest Coros Apex Pro 2 Garmin Forerunner 265 Garmin Enduro Polar Vantage v2 Polar H9 Heart Rate Strap Saucony Triumph Hoka Challenger New Balance Fuel Cell Rebel Saucony Endorphin Shift Ruffwear Roamer Leash Sore & Tired Canyon Grizl 6 ...2023-08-1931 min

Tread Lightly Running PodcastEpisode 27: How Many Miles Should You Run Per Week?We answer one of the most common questions we receive as running coaches: how many miles (or kilometers) should you run per week? Discussion points include: Why your weekly training volume is fluid, not static The rationale for high-volume training Why you need to consider strength training, cross-training, nutrition, and lifestyle into determining your weekly training volume Individual response and why some athletes may not need high mileage Why training time matters more than miles or kilometers Training volume is dependent on the frequency of...2023-08-1234 min

Tread Lightly Running PodcastEpisode 26: Training Recommendations for Older RunnersThis episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies to both male and female runners over age 50. Discussion points include: The importance of consistent resistance training Adjustments to your training schedule, such as 10-day training cycles and more frequent cutback weeks How to maintain VO2max and speed with age Temperature regulation adjustments for older athletes The importance of protein for masters athletes Why low-carb diets are not the solution for menopausal athletes Supplements th...2023-08-0534 min

Tread Lightly Running PodcastEpisode 25: Running during Perimenopause and MenopauseWe tackle a topic that not a lot of people like to talk about, but affects many runners - how perimenopause and menopause affect your running. Both Amanda and Laura have experience working with runners experiencing mid-life hormonal shifts. Hopefully, we can help those who are struggling with their running during perimenopause, so that they can keep running after menopause. This episode is part one of two. In this episode, we discuss: Understanding the definitions of perimenopause and menopause The physiology of perimenopause and menopause How strength training...2023-07-2929 min

Tread Lightly Running PodcastEpisode 24: The Science of OvertrainingHave you ever felt like your running is getting worse, even as you put in more training? In this episode, we delve deep into the topic of overtraining syndrome and training-overload (signs of overtraining without a medical diagnosis). Overtraining is characterized by a long-term decline in performance, as well as symptoms affecting your overall health and well-being. Overtraining affects recreational runners and it is essential for runners to have knowledge of overtraining to both treat it and prevent it. Discussion points include: Is there no such thing as overtraining, just under-recovery...2023-07-2230 min

Tread Lightly Running PodcastEpisode 23: Mastering Your Mindset and Mental Toughness in RunningEvery runner has experienced a race where their fitness was there - but their mind gave up. Mindset plays a tremendous role on endurance performance. However, mastering your mindset and improving your mental toughness in running is not as simple as "getting hard" or "toughing it out." In this episode, we share evidence- and experience-based approaches for mastering your mindset - while also still enjoying your running. Discussion points include: -Mindset techniques to use to reframe a tough run -How to use different types of workouts to boost your confidence 2023-07-1533 min

Tread Lightly Running PodcastEpisode 22: All You Need to Know About Running ShoesLet’s talk about running shoes! Running shoes are the most essential piece of gear for training - and now, there are more options than ever. This episode answers all the major questions about running shoes. In this episode, we discuss: What all the running shoe terms (heel-toe drop, stack height, etc) mean The benefits of rotating your running shoe How to pick a running shoe How many pairs of running shoes do you need? Why you should not train regularly in carbon plated shoes Whe...2023-07-0830 min

Tread Lightly Running PodcastEpisode 21: How to Start Running AgainInevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with life. The question then becomes: how do you start running again? Is it a different protocol if you are returning from injury compared to coming back from a short couple weeks off? We guide you through how to start running again after various scenarios in this episode. Whether you are starting to run again or consistently running, we invite you to join the Run to the Finish Virtual Run Club! This club includes a...2023-07-0133 min

Tread Lightly Running PodcastEpisode 20: What to Eat Before a RaceTired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day nutrition can lead to breakthroughs! As a disclaimer, we are not registered dietitians. Laura spent 15 credit hours in graduate school on sports nutrition and is a certified sports nutritionist through the International Society of Sport Nutrition. We also answer a listener question: how can you hold a pace on race day if you haven’t held...2023-06-2437 min

Tread Lightly Running PodcastEpisode 19: How to Run Faster!Most runners want to run faster - it's one of the most common questions we receive as running coaches. You can find tons of advice out there on how to run faster - and not all of it is good advice. We are here to help you; in this episode, we take a look at the evidence on what actually helps you become a faster runner. We also answer a listener question about when to stop strength training before a race. Discussion Points Include: The outsized power of strides and...2023-06-1731 min

Tread Lightly Running PodcastEpisode 18: Postpartum RunningAfter months of pregnancy, childbirth, and the uncomfortable first six weeks, you are probably eager to start running again after having a baby! However, postpartum running can be a tricky time to navigate. You may not have run in a long time, you may be sleep deprived, and you may be breastfeeding. In this episode, we share postpartum training tips for mother runners. This episode addresses: How pregnancy and postpartum change your body How long should you wait to start running again after having a baby How to know if you a...2023-06-1027 min

Tread Lightly Running PodcastEpisode 17: First Marathon Training TipsThis episode focuses on advice for first-time marathoners! However, even experienced marathoners will find this episode helpful. We delve into the details of marathon training, race day, choosing a race, and more! How do you know if you are ready for a marathon? How many weeks should your marathon training plan be? How many days per week do you need to run per week? How many miles per week should you run in marathon training? Training for time versus training for distance in your first marathon plan U...2023-06-0337 min

Tread Lightly Running PodcastEpisode 16: What Runners Need to Know About IronHave you ever felt tired in training and like you just don't have another gear? So many different factors can contribute to fatigue in runners - including low iron levels. In this episode, we discuss iron for runners and what you need to know about this essential mineral. This episode does not constitute as medical advice - ultimately, if you have questions about iron, you are encouraged to reach out to a registered dietitian or a medical doctor. Discussion points include: - Laura's and Amanda's experiences with low ferritin ...2023-05-2739 min

Tread Lightly Running PodcastEpisode 15: Running in the Heat And Heat AcclimationSummer running is here - and we have all you need to know about running in the heat! You are not losing your fitness when you start to slow down during summer runs - rather, your body is reacting to the physiological stress of running in the heat. We share both evidence-based and experience-based tips on heat acclimation and summer running - so that you can turn summer training into fall PRs. We also answer a listener question: how do you, as coaches, approach peak week in marathon training? Our discussion on heat acclimation and r...2023-05-2026 min

Tread Lightly Running PodcastEpisode 14: How to Become a Running Coach - Part 2Episode 14 continues the conversation on how to become a running coach. If you haven't already, listen to episode 12 for a discussion on certification and education. This episode focuses on the business side of run coaching - how do you actually get and keep clients? Laura and Amanda draw from their collective 18+ years of coaching experience to share their best tips. Topics discussed include: Marketing tips for running coaches, including the power of testimonials Why you should start charging coaching clients from the start Different formats of coaching: in-person vs. virtual, individual vs. group ...2023-05-1338 min

Tread Lightly Running PodcastEpisode 13: How to Become a Running Coach, Part 1Are you curious about how to become a running coach? In this episode of the Tread Lightly podcast, we have a candid conversation about how we became running coaches. We took different paths to get there (the field of Laura's first master's degree may surprise you!) - and your path may look different! This episode also covers running coach certifications and education resources. The episode content includes: Educational backgrounds of Laura and Amanda How we pivoted from journalism and corporate work (Amanda) and humanities and academia (Laura) to full-time run coaching What Laura’s m...2023-05-0642 min

Tread Lightly Running PodcastEpisode 12: Electrolytes for RunnersElectrolytes are a popular topic when the weather starts warming up! In this episode, we discuss everything you need to know about electrolytes for runners. Electrolytes include sodium, potassium, magnesium, chloride, and calcium. Many of your sports drinks and gels contain these - but what do they actually do? Will electrolytes help you reach your running goals, or are they overhyped? Discussion points include: - What are electrolytes? - What do electrolytes actually do for runners? - Do electrolytes prevent muscle cramps? - How do you...2023-04-2934 min

Tread Lightly Running PodcastEpisode 11: Is Foam Rolling for Runners Worth the Time?Episode 11 of the Tread Lightly podcast dives deep into the topic of foam rolling! Foam rollers are very popular recovery products. However, you may have seen some social media posts arguing that foam rolling is a waste of time. Should runners foam roll? We take an evidence-based approach to answer that question. Discussion points include: - the mechanisms of action of foam rolling, including how it affects your nervous system - should you foam roll for IT band pain? - does foam rolling reduce your injury risk? - should...2023-04-2228 min

Tread Lightly Running PodcastEpisode 10: How Do You Train When You Aren't Preparing for a Race?Episode 10 answers the question: what should you do when you aren't training for a race? Non-race training includes immediately after a race (off-season) and general fitness/base building phases. You do not always need a race on the calendar as a runner! In fact, many runners thrive long-term when they give themselves some time for less intensive training between races. This episode focuses less on the science and more on practical applications. Amanda and Laura share how they train runners through these times - and train themselves! If you are a runner and are not training for a race, you...2023-04-1524 min

Tread Lightly Running PodcastEpisode 9: What is 80/20 Running?Episode 9 dives deep into the topic of 80/20 Running! 80/20 running has been a popular concept for around a decade now. You have likely heard about it on Instagram or read books on the topic. In this episode, we dive into the science of 80/20 running - and how you can actually apply it in your training. Key moments in this episode include: - The origins of 80/20 running - What actually is 80/20 running (polarized vs pyramidal training intensity distribution) - The science of what happens in each training zone ...2023-04-0831 min

Tread Lightly Running PodcastEpisode 8: Carbon Plated Running ShoesEpisode 8 of the Tread Lightly podcast dives into a popular topic: carbon plated running shoes! If you haven't worn them, you've likely seen the bright neon supershoes at races over the past few years. Carbon plated shoes are hugely popular - but are they the right marathon running shoe for everyone? In this episode, we discuss: - Responders vs non-responders to carbon plated running shoes - Do slower runners get the same benefits? - Injury risk from carbon plated running shoes - How to choose the...2023-04-0233 min

Tread Lightly Running PodcastEpisode 7: Supplements for RunnersEpisode 7 is about supplements for runners! So much could be said about supplements, so this episode is likely part one of many. Supplements for runners is a hot topic, and so we wanted to give evidence-based takes on various supplements. In this episode, we discuss: - What to look for in supplements (purity, efficacy, and safety) - How to determine if you need a supplement - The science of probiotic supplements! - Our take on Athletic Greens - Anti-inflammatory supplements (turmeric and CBD) - Creatine...2023-03-2639 min

Tread Lightly Running PodcastEpisode 6: All About Marathon PacingEpisode 6 is all about marathon pacing! Chances are, you've hit the wall in a marathon before. We share tips on how to pace a marathon so that you don't hit the wall - and maybe run a PR! We delve into: - how to adapt your marathon strategy based on the course profile - Pacing tips for downhill marathons like Boston Marathon - Tips for running a marathon in hot weather - how to strategically manage the tougher parts of the marathon - how to set a...2023-03-1935 min

Tread Lightly Running PodcastEpisode 5: The Applied Science of Long Run FuelingEpisode 5 covers the topic of long run nutrition! We approach how to fuel long runs and races (15K to ultra) from both science and practice. We want you to understand why you should fuel - along with how you can actually hit your carbohydrate goals in a long run/race without feeling sick. Topics in this episode include: - carbohydrate goals for long-distance running - why fueling on your long runs won't make you gain weight - how to actually get in all those carbs on long runs - s...2023-03-1237 min

Tread Lightly Running PodcastEpisode 4: Should Runners Stretch? The Science of Static and Dynamic StretchingEpisode 4 tackles the question: should runners stretch? You may have heard that you always need to stretch before or after runs. Is that true, based on the most recent science? We take an evidence-based approach to our discussion on stretching for runners, including: - should you stretch before runs? -types of stretches for runners, including static vs dynamic stretching - flexibility vs mobility - why runners don't need to touch their toes - does stretching reduce your injury risk? -stretching in general vs stretching directed by a...2023-03-0525 min

Tread Lightly Running PodcastEpisode 3: Should You Sync Your Run Training with Your Menstrual CycleWe are back in episode 3 to discuss the hot topic of menstrual cycle sycning. Should you change your training based on where you are in your menstrual cycle? You've probably seen things on Instagram about how you should do different workouts in different weeks based on your hormones. But does the research actually support this - and is it an effective way to train? We delve into recent research and share practical recommendations for training around your period. Discussion points include: - what is actually going on in your menstrual cycle? - an...2023-03-0530 min

Tread Lightly Running PodcastEpisode 2: Zone Two Training and Heart Rate MonitoringIn our second episode, we discuss Zone Two training! Zone 2 running is very popular right now - so what exactly is it? We take a deep dive into zone 2 training, including: - the science of zone 2 training - how to implement zone 2 training into your running - factors affecting your heart rate on runs - heart rate training for runners and how to calculate your heart rate zones Lactate Threshold/Friel Method: For this method, run a 30 minute time trial (as far as you can...2023-03-0533 min

Tread Lightly Running PodcastEpisode 1: Should You Limit Long Runs to Three Hours?In our first episode of the Tread Lightly podcast, we examine the popular "rule" that you should not run for longer than three hours in marathon training. Does the evidence support this? We take an evidence-based and practical approach to long run duration. In this episode, we discuss: - The origins of the three hour long run rule and how it may be outdated - How to recover better from long runs - What research actually says about long runs in marathon training - How should 4, 5, or 6 hour marathoners...2023-02-2829 min