Episoder
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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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Manglende episoder?
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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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A 5K and a marathon are objectively different distances - but they are also more similar than you think. If you’ve ever wondered why the 5K is technically a long-distance race, or what the difference between training for a mile and a marathon is, this episode is for you! We’ll discuss the metabolic and mechanical differences of the short, middle, and long distances, plus how those theoretical differences translate into training.
Thank you to our sponsors:
✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/
✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order or 50% off and free shipping on a subscription.
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!
In this episode, you’ll learn:
✅ Which race distances are aerobic, and which are anaerobic?
✅ The mechanical differences between short, middle, and long distances
✅ The spectrum of muscle fiber typology
✅ The different metabolic demands of short, middle, and long distances
✅ The training differences across the various distances
If you enjoyed this episode, you may like:
🎧 How Much Do Genetics Impact Your Running Performance? (30 Aug 2024)
🎧 How Much Does VO2max Actually Matter? (3 Oct 2025)
🎧 What Running Economy Really Means for Your Performance (31 Oct 2025)
References:
🔬 PMID: 34021488
🔬PMID: 29182410
🔬PMID: 30299184
🔬PMID: 38165636
Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
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Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who regularly debunks fitness myths on his popular social media page, @bdccarpenter. He’s also the author of “Everything Fat Loss: The Definitive No Bullsh*t Guide” and “Fat Loss Habits: The No Bullsh*t Guide to Losing Weight.”In part two of our interview with Ben, we discuss how to navigate social media advice, gatekeeping in the running community, and more!
Thank you to our sponsors:
✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/
✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.
✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!
In this episode, you’ll learn:
✅ How to navigate social media information vs misinformation
✅ Ben’s running journey
✅ The elitism of the running community
✅ Critical thinking tips for social media
Connect with Ben:
Ben Carpenter (@bdccarpenter) • Instagram profile
Ben Carpenter
Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
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Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who regularly debunks fitness myths on his popular social media page, @bdccarpenter. He’s also the author of “Everything Fat Loss: The Definitive No Bullsh*t Guide” and “Fat Loss Habits: The No Bullsh*t Guide to Losing Weight.”
In part one of our interview with Ben, we discuss fat loss myths. You’ll learn about why most diets fail, what science actually says about body composition changes, and more. If you enjoyed this, be sure to tune back in next week for part 2!
Thank you to our sponsors:
✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/
✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/
✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!
In this episode, you’ll learn:
✅ Ben’s background and books
✅ Is calories in/calories out the correct framework for weight loss and management?
✅ Understanding the marketing behind diet trends
✅ Why fat loss and running performance aren’t always compatible goals
✅ Why healthy habits work better than diet trends
✅ Understanding claims around “the best workouts for fat loss”
Connect with Ben:
Instagram: Ben Carpenter (@bdccarpenter)
🌐 Ben Carpenter
Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
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Unlike most of our episodes, this episode isn’t filled with practical tips that we want you to implement in your training. Instead, we’re taking you into the science and practice of elite runner training. You’ll learn about how they structure their training volume and intensity, the crucial training components they don’t skip, and more!
Thank you to our sponsors:
✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.
✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/
✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!
In this episode, you’ll learn:
✅ How elite runners find financial support for their training
✅ Why elite runners train in groups
✅ The crucial training component that elites include (and recreational runners often skip)
✅ How many miles/hours per week do elite runners train?
✅ Elite runner training intensity and sample workouts
References
🔬 PMID: 35362850
🔬PMID: 35418513
https://www.runnersworld.com/training/a69071832/conner-mantz-marathon-speed-workouts/
Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
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Hitting the wall is dreaded amongst all marathoners – but it doesn’t have to be an inevitable experience. This episode delves into the research and statistics of hitting the wall in the marathon. Then, we provide you with a clear, practical guide of how to train, pace, and fuel so you can avoid hitting the wall.
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!
In this episode, you’ll learn:
✅ What does hitting the wall feel like?
✅ What role does glycogen play in hitting the wall (or avoiding it)?
✅ Pacing strategies to avoid hitting the wall
✅ Why carb loading matters
✅ How training can be protective against hitting the wall
✅ Does dehydration cause you to hit the wall?
✅ What to do if you hit the wall
If you enjoyed this episode, you may also like:
🎧 How to PR in the Marathon (19 Feb 2025)
🎧 How to Not Slow Down in Your Next Marathon (26 Jan 2024)
🎧 What to Eat Before a Race (23 June 2023)
🎧 What You Really Need to Know about Fueling Your Runs (28 Nov 2025)
References
🔬PMID: 32216656
🔬PMID: 41179514
🔬PMID: 40531717
🔬PMID: 35565153
🔬PMID: 39200635
🔬PMID: 34010308
Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
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There are more running shoe brands and models than ever - and all the jargon can feel confusing. In this episode, we help you navigate what features of a running shoe actually matter - and what’s just good marketing. You’ll learn about supershoes vs supertrainers, why heel to toe drop matters, what the different foams do, and more.
Thank you to our sponsors:
✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.
✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!
In this episode, you’ll learn:
✅ The difference between carbon and nylon plated shoes
✅ Why you shouldn’t train in supershoes all the time
✅ How to safely introduce carbon plated shoes
✅ The pros and cons of high stack height shoes
✅ The most important features to consider when buying new running shoes
✅ Understanding PEBA, TPU, and EVA foams
✅ Do you need a running shoe rotation?
If you enjoyed this episode, you may also like:
🎧 What Running Economy Really Means for Your Performance (31 Oct 2025)
🎧 Running Gear: What’s Overhyped vs Worth the Price (23 Aug 2024)
🎧 Do You Need Stability Shoes? (31 May 2024)
References
🔬PMID: 40059889
🔬PMID: 24286345
🔬PMID: 33982594
🔬PMID: 41207296
Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
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Parenthood brings so many new joys and new challenges alike. Of those challenges, it can feel so difficult to find the time and energy to exercise. In this episode, we’re joined by Danielle Pascente as she discusses how to manage your athletic goals in early parentood.
Danielle Pascente is a personal trainer/fitness expert in Los Angeles and the creator of the DPFIT APP & Danielle Pascente Training Guides. She can be found as the lead trainer for FitOn App and BeFit, as well as a guest trainer for Studio Tone It Up & Pop Sugar Fitness. Danielle was recently named "trending fitness star" by Shape Magazine. She's been in the industry for over a decade and is responsible for thousands of women's transformations online. Danielle specializes in strength + conditioning, as well as HIIT.
You can connect with Danielle at @daniellepascente on Instagram.
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!
In this episode, you’ll learn:
✅ How to navigate poor sleep in the first year
✅ Balancing parent guilt with training
✅ How to fit in training around the balance of parenting and working
✅ Tips for implementing a flexible schedule mindset into your training
✅ What new parents should know as they resume training
If you enjoyed this episode, you may also like:
🎧 How to Fit Running and Training into Your Life (14 June 2024)
🎧 Postpartum Running (9 June 2023)
🎧 How to Get Your Family and Kids Involved in Running (22 Sept 203)
Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.
Let’s stay connected:
➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/
➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en
➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
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