Tread Lightly Podcast

The Podcast

Tread Lightly Podcast

Amanda of RuntotheFinish and I co-host the Tread Lightly Podcast! This weekly podcast is the perfect length for your easy runs. Our goal is to help you train smarter. We share both evidence-based and experience-cultivated takes on popular running topics and training questions. You can listen on your preferred podcast player.

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Understanding Foot Strike: Does It Impact Injury or Performance?
Understanding Foot Strike: Does It Impa…
Pronation can be misunderstood as a scary, dangerous risk for injury – and people use that to sell you something. …
00:32:16
June 13, 2026
What Does "Wake Up Your Glutes" Actually Mean? Dr. Gaby Go, DPT Explains Glute Activation
What Does "Wake Up Your Glutes" Actuall…
You have probably encountered claims that your “glutes aren’t firing” or that you have “sleepy glutes,” …
00:35:34
June 06, 2026
Heat Acclimation Strategies and Science-Backed Cooling Techniques for Summer Running
Heat Acclimation Strategies and Science…
In our last episode, we discussed the physiology of running in the heat, including why you run slower. However, yo…
00:37:31
May 30, 2026
The Science of Running in Heat & Humidity (and How to Handle It)
The Science of Running in Heat & Humidi…
It doesn’t have to be a cruel summer of slogging through hot, humid runs. You can adjust your training so that s…
00:39:44
May 23, 2026
The Neuroscience of Pain (And How to Use It) with Kruse Elite
The Neuroscience of Pain (And How to Us…
Pain is not just tissue damage – but it’s also just not in your brain. In this episode, we’re joined by Taylor…
00:46:14
May 16, 2026
Race Banditing, AI Coaching Apps, If Downhill Races are PRs, and Other Grey Areas of Running Culture
Race Banditing, AI Coaching Apps, If Do…
Is bib-sharing wrong? Should downhill races count as a PR? Are AI running apps the future of the sport, or setting…
00:43:09
May 09, 2026
How To Race On A Budget (Because Running is Not Cheap)
How To Race On A Budget (Because Runnin…
Running for exercise can be cheap, but running for performance and participating in races can be expensive. Maybe …
00:34:19
May 02, 2026
What to Eat Before a Race, from the 5K to Marathon
What to Eat Before a Race, from the 5K …
Carbohydrates, caffeine, and water (sometimes with electrolytes): these seem so simple, but they all improve perfo…
00:35:32
April 25, 2026
Strava Anxiety: When Data Makes You Slower
Strava Anxiety: When Data Makes You Slo…
Data can be useful (when it’s valid and reliable) – but excessive data, especially when mixed with comparison ag…
00:34:36
April 18, 2026
What the Rise of Women in Sports Means for Everyone with Ashley Mateo
What the Rise of Women in Sports Means …
Women account for a majority of the growth in the sport of running over the past few years – and media is catching…
00:39:23
April 11, 2026
Track Intimidation: How to Show Up and What Workouts to Do
Track Intimidation: How to Show Up and …
Are you curious about running your speed workouts at the track, but feeling intimidated by it? This episode will g…
00:34:53
April 04, 2026
Half Marathon Taper: It’s Not Just Less Running
Half Marathon Taper: It’s Not Just Le…
The taper is not solely reserved for the marathon. When you are racing a half marathon as your goal race, a gradua…
00:38:16
March 28, 2026
Running Through Allergies, Illness Or Asthma
Running Through Allergies, Illness Or A…
You are experiencing itchy eyes, nasal congestion, and sneezing on your runs. Are these allergy symptoms or illnes…
00:35:34
March 21, 2026
Dry Needling, Cupping, and Lasers: What Your PT is Actually Doing to You with Dr. Logan Dockery PT, DPT, PhD
Dry Needling, Cupping, and Lasers: What…
We received your questions about TENS units, dry needling, muscle scraping, and other physical therapy treatments.…
00:40:46
March 14, 2026
Why Most Supplements are Worthless (And Which Five are Worth the Cost)
Why Most Supplements are Worthless (And…
There are hundreds of supplements on the market – all with promising claims for faster finish times, quicker recov…
00:44:58
March 07, 2026
The Science of Speed vs Endurance at Different Running Distances
The Science of Speed vs Endurance at Di…
A 5K and a marathon are objectively different distances – but they are also more similar than you think. If you’…
00:34:17
February 28, 2026
Navigating Social Media Fitness Advice as an Athlete with Ben Carpenter
Navigating Social Media Fitness Advice …
Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who re…
00:39:34
February 21, 2026
Why Most Diets Fail and What Science Tells Us About Fat Loss with Ben Carpenter
Why Most Diets Fail and What Science Te…
Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who re…
00:39:18
February 14, 2026
What Does Training Like an Elite Runner Actually Look Like?
What Does Training Like an Elite Runner…
Unlike most of our episodes, this episode isn’t filled with practical tips that we want you to implement in your…
00:38:13
February 07, 2026
The Science of Hitting the Wall (And How to Avoid It)
The Science of Hitting the Wall (And Ho…
Hitting the wall is dreaded amongst all marathoners – but it doesn’t have to be an inevitable experience. This…
00:37:06
January 31, 2026
Cutting through the Running Shoe BS - Carbon vs Nylon Plates, Heel Drop, and What All the Jargon Means
Cutting through the Running Shoe BS – C…
There are more running shoe brands and models than ever – and all the jargon can feel confusing. In this episode, …
00:37:02
January 24, 2026
The Pep Talk You Need for Managing Parenthood with Training Goals With Danielle Pascente
The Pep Talk You Need for Managing Pare…
Parenthood brings so many new joys and new challenges alike. Of those challenges, it can feel so difficult to find…
00:36:21
January 17, 2026
Winter Running 101: Everything You Need to Know (Ep. 150)
Winter Running 101: Everything You Need…
Love it or hate it, winter running poses several unique challenges, from speed workouts on icy roads to low motiva…
00:37:05
January 10, 2026
Base Building Blueprint To Set Yourself Up for a Year of Running Success
Base Building Blueprint To Set Yourself…
Base building is not very exciting – but it is highly effective, whether your goal is to run a faster marathon o…
00:35:49
January 03, 2026
What is Zone 3 Really Doing to Your Running Fitness? [Remastered]
What is Zone 3 Really Doing to Your Run…
Will running in the “grey zone” cause you to flounder – or appropriately dosed amounts let your fitness flouri…
00:33:13
December 27, 2025
Running Through Exhaustion: Why You're Tired All the Time and How to Fix It
Running Through Exhaustion: Why You're …
Are you tired all the time, both during runs and during the rest of the day? This remastered episode from 2024 exa…
00:35:53
December 20, 2025
Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner
Why 80/20 Doesn’t Work for Every Runn…
You have likely seen the term 80-20 running: a training approach where 80% of runs are easy, and 20% are hard. But…
00:35:29
December 13, 2025
You Finished Couch to 5K: Now What?
You Finished Couch to 5K: Now What?
If you are a new runner or returning to the sport after a hiatus, you likely started with Couch to 5K program. But…
00:33:52
December 06, 2025
What You Really Need to Know about Fueling Your Runs
What You Really Need to Know about Fuel…
If a supplement offered to make you run faster and lower your risk of injury, you think it’s too good to be true…
00:38:32
November 29, 2025
Timelines for Getting Faster, Handling Slow Progress, and Other Q&As
Timelines for Getting Faster, Handling …
How long would it take to get from a 4:30 marathon to a BQ times? When should you change your training paces – or …
00:40:38
November 22, 2025
Running for Health vs. Running for Performance: Can You Have Both? 
Running for Health vs. Running for Perf…
Is running always health-promoting – or is there a point where running can be unhealthy? In this episode, we discu…
00:36:13
November 15, 2025
The Burnout Episode Every Runner Needs to Hear
The Burnout Episode Every Runner Needs …
Burnout can happen to any runner, regardless of fitness or experience. That lack of any desire to run is nothing t…
00:30:23
November 08, 2025
What Running Economy Really Means for Your Performance with Dr Shalaya Kipp
What Running Economy Really Means for Y…
Running economy is one of the top performance determinants for long distance runners – but what exactly is it? Can…
00:30:29
November 01, 2025
Which Side of the Road? (And Other Safety Questions Every Runner Should Ask)
Which Side of the Road? (And Other Safe…
While running is a health-promoting activity, running can come with risks: animal encounters, dangerous weather, c…
00:37:58
October 25, 2025
The Benefits of Using the Run-Walk Method
The Benefits of Using the Run-Walk Meth…
Run-walk is an under-rated training approach for many runners. It’s not just reserved for new runners: you can u…
00:35:30
October 18, 2025
Can You Run Through Plantar Fasciitis? Treating Foot Pain with Dr. Lisa Mitro, DPT
Can You Run Through Plantar Fasciitis? …
If you’ve had it before, you know that nagging pain in the arch of your foot all too well. We sit down with Dr. …
00:39:03
October 11, 2025
How Much Does VO2max Actually Matter?
How Much Does VO2max Actually Matter?
VO2max is trendy right now – but is training for VO2max legit or grift? We dive into the science of VO2max, how to…
00:32:13
October 04, 2025
Behind the Scenes: Getting to Know Us a Bit More
Behind the Scenes: Getting to Know Us a…
As we approach our 1 MILLION plays marker, we wanted to take you on a peek behind the scenes! Get to know us a lit…
00:35:55
September 27, 2025
What You Need to Know for Running the World Marathon Majors
What You Need to Know for Running the W…
The World Marathon Majors (New York, Chicago, Boston, Sydney, London, Tokyo, and Berlin) are the most popular race…
00:39:08
September 20, 2025
Running for Weight Loss: What an Dietitian Wants You to Know with Lydia Nader-Urdiales
Running for Weight Loss: What an Dietit…
After receiving many questions about weight loss for runners, we decided to bring on a performance dietitian to di…
00:41:22
September 13, 2025
How to Troubleshoot Common Race Day Problems
How to Troubleshoot Common Race Day Pro…
Race day seldom goes as planned. Whether you forget to pack something, the forecast isn’t favorable, or you enco…
00:40:27
September 06, 2025
Why You Need All Training Zones to Improve as a Runner
Why You Need All Training Zones to Impr…
Zone 2 is the most popular training zone – but is it the only training zone you need? We delve into all five train…
00:37:47
August 30, 2025
Do AI Coaching, Cycle Syncing, Weighted Vests Actually Work? Our Hot Takes On Running Trends
Do AI Coaching, Cycle Syncing, Weighted…
What happens if ChatGPT makes you a training plan? Will wearing a weighted vest protect you from the symptoms of p…
00:40:20
August 23, 2025
Do You Really Need to Change Your Running Form?
Do You Really Need to Change Your Runni…
You can’t scroll social media without seeing someone tell you how you have to hit a 180 spm cadence, stop overst…
00:34:09
August 16, 2025
What Your Running Gel Label Actually Means - with Kylee Van Horn
What Your Running Gel Label Actually Me…
Isotonic, real food, maltodextrin, sugar-free, and high-sodium: if you have recently shopped for running gels, you…
00:38:14
August 09, 2025
Avoid These Peak Week Training Mistakes
Avoid These Peak Week Training Mistakes
Peak weeks are often discussed in the context of the marathon; however, whether you are training for a short dista…
00:30:25
August 02, 2025
Heart Rate Variability and Resting Heart Rate: Do These Metrics Matter for Runners?
Heart Rate Variability and Resting Hear…
More than likely, your watch reports your resting heart rate (RHR) and heart rate variability (HRV) – but what do …
00:31:37
July 26, 2025
How to Build an Annual Race Calendar
How to Build an Annual Race Calendar
In this episode, we’re talking about how to plan out your race calendar! Most races now require signing up month…
00:40:40
July 19, 2025
How Enneagram Type Can Help You Understand Your Motivation in Running
How Enneagram Type Can Help You Underst…
Enneagram is a model of understanding your personality and motivations. While its scientific validity is mixed, so…
00:46:28
July 12, 2025
Stop Making These Half Marathon Mistakes!
Stop Making These Half Marathon Mistake…
The half marathon is one of the most popular race distances – but it is also one that runners can dismiss because …
00:36:34
July 05, 2025
How to Train for Downhill and Hilly Races When You Don’t Have Hills
How to Train for Downhill and Hilly Rac…
If you are preparing for a hilly race, such as the New York City Marathon, or a downhill race such as a REVEL mara…
00:34:52
June 28, 2025
Do You Need to Cool Down After a Run?
Do 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 recover…
00:33:41
June 14, 2025
Does Zone 2 Actually Matter for Runners? Debunking Myths and Answering Your Top Zone 2 Running Questions
Does Zone 2 Actually Matter for Runners…
Are you confused about all the zone 2 chatter on social media? Do you experience frustration when you try to run a…
00:39:59
June 07, 2025
The Best Running Books and Our Summer Reading List
The Best Running Books and Our Summer R…
Are you looking for a good audiobook to listen to as you start logging more miles this summer? We have a whole lis…
00:28:31
May 30, 2025
How to Embrace New Things During Long Running Breaks with Mirna Valerio
How to Embrace New Things During Long R…
In this episode, we are joined by the wonderful Mirna Valerio, a best-selling author, content creator, and accompl…
00:44:39
May 23, 2025
How to Run Your Fastest 10K
How to Run Your Fastest 10K
Whether you are aiming for a 1-hour 10K, want to run a sub-50 min 10K, or even a sub-40 min 10K, this episode is f…
00:37:36
May 16, 2025
How to Set Realistic Time Goals in Running
How to Set Realistic Time Goals in Runn…
One of the most common running questions, from the 5K to the marathon, is about how to set goals. You have big, ex…
00:34:12
May 10, 2025
Why Running Fasted Won't Make You Run Faster
Why Running Fasted Won't Make You Run F…
Morning runners will skip a pre-run snack for many reasons: gut comfort, time constraints, or the belief that runn…
00:36:17
May 03, 2025
How to Keep Running Fun While Chasing Your Goals with Laura Green
How to Keep Running Fun While Chasing Y…
Many runners find it difficult to balance their enjoyment of the sport with their goals. We sit down with Laura Gr…
00:38:05
April 26, 2025
Fatigue Resistance: How to Not Slow Down at the End of Your Next Race
Fatigue Resistance: How to Not Slow Dow…
Fatigue resistance – also called durability or physiological resilience – is the ability to not slow down when phy…
00:32:18
April 19, 2025
How to Run Your Fastest 5K
How to Run Your Fastest 5K
Many episodes back, we provided some guidance on how to run a 5K as a newer or intermediate runner. This episode i…
00:35:36
April 12, 2025
How to Run a 5 Hour Marathon
How to Run a 5 Hour Marathon
With record numbers of lottery entrants to the majors, we are seeing marathon participation boom! More runners are…
00:28:09
April 05, 2025
Strength Training for Performance Is Different than Training for Aesthetics, with Coach Montana Depasquale
Strength Training for Performance Is Di…
We speak often on this podcast about strength training for runners – which is drastically different than lifting f…
00:39:15
March 29, 2025
Blisters, Lost Toenails, Cramps, and More: How to Deal with Common Running Problems
Blisters, Lost Toenails, Cramps, and Mo…
Most runners inevitably deal with these minor issues – blisters, black toenails, chafing, and more. They aren’t …
00:33:39
March 22, 2025
Can Plyometrics Help You Run Faster?
Can Plyometrics Help You Run Faster?
If a 10-15 minute investment each week helped you run faster, would you do it? In this episode, we explore plyomet…
00:29:14
March 15, 2025
Ketones, Sodium Bicarb, and Other Supplements for Runners
Ketones, Sodium Bicarb, and Other Suppl…
Ketones, bicarb, creatine, and more – there are more supplements for runners on the market now more than ever. We …
00:35:42
March 08, 2025
Becoming a Sustainable Runner with Tina Muir
Becoming a Sustainable Runner with Tina…
We sat down for a thought-provoking discussion with Tina Muir, former elite runner and sustainability advocate. Ti…
00:35:02
March 01, 2025
How to PR in the Marathon
How to PR in the Marathon
After completing a marathon or two, most runners set their sights on running their fastest marathon. However, when…
00:36:14
February 20, 2025
Is Running Selfish, Running with Ankle Weights, and More Listener Q&A!
Is Running Selfish, Running with Ankle …
You asked, and we answered – it’s another Q&A episode! In these episodes, you can pick our brains as experie…
00:29:37
February 15, 2025
102: How Much Mobility Do Runners Need?
102: How Much Mobility Do Runners Need?
Mobility is a buzzword in the fitness space – but what does it actually mean? Can improving your mobility help yo…
00:30:14
February 08, 2025
101: How to Run Faster by Using Cross-Training for Runners with Mary Johnson
101: How to Run Faster by Using Cross-T…
Is cross-training just for injured runners, or could it unlock your best running performance? We are joined in thi…
00:34:50
February 01, 2025
100: Understanding Different Marathon Training Plans and Methodologies
100: Understanding Different Marathon T…
You’ve likely encountered all sorts of different marathon training plans – Higdon, Hansons, Run Less Run Faster,…
00:34:16
January 25, 2025
99: Does Heel Striking Cause Injury? Myth vs Science on Running Injuries
99: Does Heel Striking Cause Injury? My…
Is heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your que…
00:32:51
January 18, 2025
98: Is Sugar Bad for Runners? Dispelling Common Fueling Myths with Cortney Berling, RD, MPH
98: Is Sugar Bad for Runners? Dispellin…
You’ve likely heard that high sugar consumption has health risks – so how do you reconcile that with your need t…
00:35:15
January 11, 2025
97: Should You Run Everyday? What Running Coaches Think of Run Streaks
97: Should You Run Everyday? What Runni…
We take an informed deep dive on run streaks. Who benefits from run streaks (if anyone)? What are the risks and dr…
00:30:14
January 04, 2025
96: Why You Should Warm Up Before Runs - and How to Do It
96: Why You Should Warm Up Before Runs …
Warming up before a run is something both Amanda and Laura have repeatedly preached – so in this episode, we take …
00:34:03
December 14, 2024
95: How to Treat Shin Splints
95: How to Treat Shin Splints
Are you plagued by pain over the front of your lower legs? Shin splints are one of the most common running injurie…
00:30:19
December 07, 2024
94: Are You Ready for Your First Ultra? With Coach Rhandi Orme
94: Are You Ready for Your First Ultra?…
Do you dream of doing an ultra marathon some day – but you feel intimidated by the training, gear, or logistics? I…
00:37:10
November 30, 2024
93: Concrete vs Asphalt, PRing as a Masters Runner, and Other Listener Q&
93: Concrete vs Asphalt, PRing as a Mas…
You’ve got running questions – and we have your answers! Join us today as we answer your running questions, incl…
00:34:37
November 23, 2024
92: A Science-Backed Guide to Hydration for Runners
92: A Science-Backed Guide to Hydration…
How much water do you need to drink during a run? Do you need electrolytes? We’ve got answers to all your hydratio…
00:37:27
November 16, 2024
91: How to Pick the Best Running Coach For You
91: How to Pick the Best Running Coach …
Do you need to hire a running coach? If you want to hire one, how do you find the right one for you? We draw on ou…
00:37:49
November 09, 2024
90: How to Prevent Bone Stress Fractures: Bone Health for Runners with Dr. Nathan Carlson
90: How to Prevent Bone Stress Fracture…
Being a runner does not mean that bone stress injuries are inevitable! We bring on a specialist today to discuss r…
00:46:00
November 02, 2024
89: What Runners Should Know about IT Band Syndrome
89: What Runners Should Know about IT B…
Struggling with knee pain on the outside of your knee? Today’s episode may help! We are not physical therapists,…
00:32:29
October 26, 2024
88: How to Prepare for RunDisney, Ragnar, and Other Relay/Multi-day Races
88: How to Prepare for RunDisney, Ragna…
Are you preparing for RunDisney weekend, a Ragnar relay, Hood to Coast, the Speed Project, or another multi-stage …
00:32:18
October 19, 2024
87: Your Treadmill Running Questions, Answered
87: Your Treadmill Running Questions, A…
What do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questio…
00:34:33
October 12, 2024
86: What You Need to Know about Running and Pelvic Floor Health, with Dr. Amanda Fisher
86: What You Need to Know about Running…
Don’t skip this episode just yet – every runner, male, female, non-binary, parents, child-free, etc can learn fr…
00:37:21
October 05, 2024
85: How to Manage Pre-Race Nerves
85: How to Manage Pre-Race Nerves
Most runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race ner…
00:29:21
September 28, 2024
84: Should Runners Follow Cycle Syncing? How to Manage Running on Your Period
84: Should Runners Follow Cycle Syncing…
This episode brings in some new research to update one of our early episodes – running on your period. In addition…
00:30:10
September 21, 2024
83: What Happens to Your Body After a Marathon & A Marathon Recovery Guide
83: What Happens to Your Body After a M…
Did you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s…
00:32:03
September 14, 2024
82: Hybrid Training as Health Training and Myth-Busting Female Physiology Trends with Dr. Alyssa Olenick
82: Hybrid Training as Health Training …
In this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Oleni…
00:48:43
September 07, 2024
81: How Much Do Genetics Impact Your Running Performance?
81: How Much Do Genetics Impact Your Ru…
Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of b…
00:29:07
August 31, 2024
80: Running Gear: What's Overhyped or Worth the Price?
80: Running Gear: What's Overhyped or W…
First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode ba…
00:33:56
August 24, 2024
79: RPE vs Pace vs Heart Rate: How to Measure Intensity on Your Runs
79: RPE vs Pace vs Heart Rate: How to M…
How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk …
00:30:54
August 17, 2024
78: What Runners Need to Know about Tendinopathy and Tendon Health (with Dr. Alex Nelson)
78: What Runners Need to Know about Ten…
Are you struggling with Achilles pain, a chronic high hamstring injury, or another tendon issue? This is the episo…
00:43:07
August 10, 2024
77: What to Do After a Disappointing Race
77: What to Do After a Disappointing Ra…
As unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience hap…
00:29:14
August 03, 2024
76: What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability
76: What to Eat Before Runs, Recovery N…
Our listener question follows up on the listener question from episode 72 – how do you take objective vs subject a…
00:30:28
July 27, 2024
75: Why Your Easy Pace Isn't Improving, Low Volume Marathon Plans, and More: Our Informed Hot Takes
75: Why Your Easy Pace Isn't Improving,…
In the midst of a running boom, there is more information than ever being shared on social media. However, some of…
00:29:29
July 20, 2024
74: How to Set Realistic Running Goals (With Elisabeth Scott of Running Explained)
74: How to Set Realistic Running Goals …
We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we…
00:34:20
July 13, 2024
73: How to Use Heart Rate Zones for Running
73: How to Use Heart Rate Zones for Run…
We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones…
00:37:18
July 06, 2024
72: How to Train for Your First Half Marathon
72: How to Train for Your First Half Ma…
The half marathon is one of the most popular race distance out there, for both experienced and novice runners. Thi…
00:30:30
June 29, 2024
71: How to Travel for a Marathon (Or Other Destination Race)
71: How to Travel for a Marathon (Or Ot…
Are you traveling for a marathon (or other distance) soon, either domestically or internationally? Then this episo…
00:30:04
June 22, 2024
70: How to Fit Running and Training into Your Life
70: How to Fit Running and Training int…
Easy runs, interval workouts, strength training, prehab work, warm-ups, cross-training, and recovery – it’s a lo…
00:30:38
June 15, 2024
69: How to Adjust Your Race for Injury, Illness, Weather, and More
69: How to Adjust Your Race for Injury,…
This experience happens to virtually every runner. No matter how well your training cycle went, race day doesn’t…
00:36:52
June 08, 2024
68: Do You Need Stability Shoes? Understanding Overpronation
68: Do You Need Stability Shoes? Unders…
Are stability shoes outdated or the magic key to preventing injury? It’s actually neither – for some runners, th…
00:29:09
June 01, 2024
67: Is The Boston Marathon Overhyped?
67: 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? …
00:27:35
May 25, 2024
66: How to Improve Your Mile Time
66: How to Improve Your Mile Time
The running community talks a lot about longer distances, but we are focusing in this episode on an underrated dis…
00:33:29
May 18, 2024
65: Does Running Make You Look Older? And Other Common Running Myths
65: Does Running Make You Look Older? A…
A number of listeners have asked us some questions based on common running myths – and so we’re here today to re…
00:27:51
May 11, 2024
64: Does Body Size Impact Your Training? Tips for Runners in Taller and Larger Bodies
64: Does Body Size Impact Your Training…
Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and …
00:29:47
May 04, 2024
63: How to Start Running Again After Injury
63: How to Start Running Again After In…
First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive int…
00:30:58
April 27, 2024
62: How to Run a Sub 2 Hour Half Marathon
62: How to Run a Sub 2 Hour Half Marath…
One of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster…
00:33:51
April 20, 2024
61: VO2max Workouts, Threshold Runs, and More: Understanding the Different Types of Running Workouts
61: VO2max Workouts, Threshold Runs, an…
What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the diff…
00:35:47
April 13, 2024
60: Strength Training for Runners
60: Strength Training for Runners
We received several listener questions about strength training for runners, and this episode has answers!  Discus…
00:35:55
April 06, 2024
59: Do Age and Gender Make a Difference in Running?
59: Do Age and Gender Make a Difference…
How much of a difference do age and gender actually make when it comes to training and performance? We’re taking…
00:32:24
March 30, 2024
58: How to Pace a Marathon | Updated Episode
58: How to Pace a Marathon | Updated Ep…
Join us for another updated episode today! This episode is an update – with better audio quality and additional in…
00:36:36
March 23, 2024
57: How to Build Running Endurance
57: How to Build Running Endurance
Curious about how to build running endurance? If learning how to run faster and longer is your goal, you will want…
00:31:28
March 16, 2024
56: What You Should Know about Running While Pregnant
56: What You Should Know about Running …
As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situatio…
00:31:34
March 09, 2024
55: Beer as a Recovery Beverage, The Gotta-Go Urgency on Runs, and Other Listener Questions!
55: Beer as a Recovery Beverage, The Go…
You asked and we are answering! This episode answers listener questions on all things running, including: Should…
00:32:54
March 02, 2024
54: Why are You Tired All the Time? Understanding Fatigue and Running
54: Why are You Tired All the Time? Und…
Are you tired all the time, both during runs and during the rest of the day? We have received a few listener quest…
00:32:31
February 24, 2024
53: How to Qualify for the Boston Marathon
53: How to Qualify for the Boston Marat…
Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifyin…
00:35:13
February 17, 2024
52: How Far Should You Run Before a Marathon? An Updated Episode on the Three Hour Long Run "Rule"
52: How Far Should You Run Before a Mar…
We recognize that the long run is only one piece of marathon training. However, one of the most common questions w…
00:34:13
February 10, 2024
51: When to Quit a Run vs When to Push Through
51: When to Quit a Run vs When to Push …
We start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most …
00:39:17
February 03, 2024
50: How to Not Slow Down in Your Next Marathon
50: How to Not Slow Down in Your Next M…
This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is suc…
00:27:54
January 27, 2024
49: What's Causing Your Knee Pain When Running?
49: What's Causing Your Knee Pain When …
We answer a listener’s question on rebuilding mileage after a few weeks of lower-volume training before diving int…
00:34:31
January 20, 2024
48: Is It Bad to Run in the "Grey Zone?" Understanding Moderate Pace Running
48: Is It Bad to Run in the "Grey Zone?…
What is the grey zone in running? The benefits and detriments of running in the grey zone How to use the talk test…
00:32:14
January 13, 2024
47: US Marathon Trials Preview and Our Picks for the US Olympic Team!
47: US Marathon Trials Preview and Our …
We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 M…
00:29:01
January 06, 2024
45: How to Start Running at 40 (and Beyond)
45: How to Start Running at 40 (and Bey…
We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we…
00:33:16
December 26, 2023
46: Sensitive Stomach Gels, Female Athlete Triad, and More Listener Q&A
46: Sensitive Stomach Gels, Female Athl…
We wrap up season 1 of the Tread Lightly podcast by answering some of your questions! Eating disorders/disorde…
00:39:13
December 26, 2023
Episode 44: Why Do You Get Muscle Cramps When Running?
Episode 44: Why Do You Get Muscle Cramp…
Ever wonder why you get muscle cramps when running? We have the answers – or at least, as the theories behind why …
00:25:35
December 09, 2023
Episode 43: Reasons Not to Run a Marathon
Episode 43: Reasons Not to Run a Marath…
This episode might seem like one big hot take, but we are coming at this topic based on real-life coaching experie…
00:30:26
December 02, 2023
Episode 42: Your Guide to Cold Weather Running
Episode 42: Your Guide to Cold Weather …
This whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Aman…
00:32:25
November 25, 2023
Episode 41: How to Improve Your 5K Time
Episode 41: How to Improve Your 5K Time
5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for…
00:33:04
November 18, 2023
Episode 40: Diet Trends for Runners
Episode 40: Diet Trends for Runners
After a listener question about training logs, we dive into a controversial topic: diet trends. We are not registe…
00:29:19
November 11, 2023
Episode 39: Running at High Altitude and Altitude Acclimatization
Episode 39: Running at High Altitude an…
Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatizat…
00:33:45
November 04, 2023
Episode 38: How to Run Your Best 10K Race
Episode 38: How to Run Your Best 10K Ra…
In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to requi…
00:35:06
October 28, 2023
Episode 37: Trail Running Tips for Road Runners
Episode 37: Trail Running Tips for Road…
Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We tal…
00:33:30
October 21, 2023
Episode 36: Understanding Your Running Gait
Episode 36: Understanding Your Running …
Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper runn…
00:30:24
October 14, 2023
Episode 35: Increasing Women's and Girl's Participation in Running
Episode 35: Increasing Women's and Girl…
We tackle an important topic in this episode: women's and girls' participation in running. How do we encou…
00:30:15
October 07, 2023
Episode 34: How to Increase Your Running Mileage
Episode 34: How to Increase Your Runnin…
We devote this episode to answering one of the most common questions we receive as running coaches: how do you inc…
00:33:11
September 30, 2023
Episode 33: How to Get Your Family and Kids Involved in Running
Episode 33: How to Get Your Family and …
Do you want to get your family, including spouse and kids, involved in running? In this episode, we share both evi…
00:25:01
September 23, 2023
Episode 32: What Your Running Watch Stats Actually Mean
Episode 32: What Your Running Watch Sta…
Has your running watch ever told you that your VO2max improved? Or that your training was unproductive? Running wa…
00:31:46
September 16, 2023
Episode 31: How to Manage Muscle Soreness from Running
Episode 31: How to Manage Muscle Sorene…
Muscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How …
00:35:31
September 09, 2023
Episode 30: How to Taper for a Marathon
Episode 30: How to Taper for a Marathon
This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year s…
00:31:43
September 02, 2023
Episode 29: Listener Q&A
Episode 29: Listener Q&A
You sent in your running questions, and we have your answers! We spent this episode answering listener questions, …
00:32:29
August 26, 2023
Episode 28: Our Current Favorite Running Gear
Episode 28: Our Current Favorite Runnin…
Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear …
00:31:22
August 19, 2023
Episode 27: How Many Miles Should You Run Per Week?
Episode 27: How Many Miles Should You R…
We answer one of the most common questions we receive as running coaches: how many miles (or kilometers) should yo…
00:34:58
August 12, 2023
Episode 26: Training Recommendations for Older Runners
Episode 26: Training Recommendations fo…
This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies…
00:34:24
August 05, 2023
Episode 25: Running during Perimenopause and Menopause
Episode 25: Running during Perimenopaus…
We tackle a topic that not a lot of people like to talk about, but affects many runners – how perimenopause and me…
00:29:37
July 29, 2023
Episode 24: The Science of Overtraining
Episode 24: The Science of Overtraining
Have you ever felt like your running is getting worse, even as you put in more training? In this episode, we delve…
00:30:02
July 22, 2023
Episode 23: Mastering Your Mindset and Mental Toughness in Running
Episode 23: Mastering Your Mindset and …
Every runner has experienced a race where their fitness was there – but their mind gave up. Mindset plays a tremen…
00:33:36
July 15, 2023
Episode 22: All You Need to Know About Running Shoes
Episode 22: All You Need to Know About …
Let’s talk about running shoes! Running shoes are the most essential piece of gear for training – and now, there…
00:30:43
July 08, 2023
Episode 21: How to Start Running Again
Episode 21: How to Start Running Again
Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with l…
00:33:45
July 01, 2023
Episode 20: What to Eat Before a Race
Episode 20: What to Eat Before a Race
Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What y…
00:37:49
June 24, 2023
Episode 19: How to Run Faster!
Episode 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…
00:31:08
June 17, 2023
Episode 18: Postpartum Running
Episode 18: Postpartum Running
After months of pregnancy, childbirth, and the uncomfortable first six weeks, you are probably eager to start runn…
00:27:35
June 10, 2023
Episode 17: First Marathon Training Tips
Episode 17: First Marathon Training Tip…
This episode focuses on advice for first-time marathoners! However, even experienced marathoners will find this ep…
00:37:21
June 03, 2023
Episode 16: What Runners Need to Know About Iron
Episode 16: What Runners Need to Know A…
Have you ever felt tired in training and like you just don't have another gear? So many different factors can …
00:39:00
May 27, 2023
Episode 15: Running in the Heat And Heat Acclimation
Episode 15: Running in the Heat And Hea…
Summer running is here – and we have all you need to know about running in the heat! You are not losing your fitne…
00:26:30
May 20, 2023
Episode 14: How to Become a Running Coach - Part 2
Episode 14: How to Become a Running Coa…
Episode 14 continues the conversation on how to become a running coach. If you haven't already, listen to epis…
00:38:49
May 13, 2023
Episode 13: How to Become a Running Coach, Part 1
Episode 13: How to Become a Running Coa…
Are you curious about how to become a running coach? In this episode of the Tread Lightly podcast, we have a candi…
00:42:33
May 06, 2023
Episode 12: Electrolytes for Runners
Episode 12: Electrolytes for Runners
Electrolytes are a popular topic when the weather starts warming up! In this episode, we discuss everything you ne…
00:34:57
April 29, 2023
Episode 11: Is Foam Rolling for Runners Worth the Time?
Episode 11: Is Foam Rolling for Runners…
Episode 11 of the Tread Lightly podcast dives deep into the topic of foam rolling! Foam rollers are very popular r…
00:28:56
April 22, 2023
Episode 10: How Do You Train When You Aren't Preparing for a Race?
Episode 10: How Do You Train When You A…
Episode 10 answers the question: what should you do when you aren’t training for a race? Non-race training includ…
00:24:23
April 15, 2023
Episode 9: What is 80/20 Running?
Episode 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…
00:31:19
April 08, 2023
Episode 8: Carbon Plated Running Shoes
Episode 8: Carbon Plated Running Shoes
Episode 8 of the Tread Lightly podcast dives into a popular topic: carbon plated running shoes! If you haven't…
00:33:44
April 02, 2023
Episode 7: Supplements for Runners
Episode 7: Supplements for Runners
Episode 7 is about supplements for runners! So much could be said about supplements, so this episode is likely par…
00:39:09
March 26, 2023
Episode 6: All About Marathon Pacing
Episode 6: All About Marathon Pacing
Episode 6 is all about marathon pacing! Chances are, you've hit the wall in a marathon before. We share tips o…
00:35:08
March 19, 2023
Episode 5: The Applied Science of Long Run Fueling
Episode 5: The Applied Science of Long …
Episode 5 covers the topic of long run nutrition! We approach how to fuel long runs and races (15K to ultra) from …
00:37:27
March 12, 2023
Episode 4: Should Runners Stretch? The Science of Static and Dynamic Stretching
Episode 4: Should Runners Stretch? The …
Episode 4 tackles the question: should runners stretch? You may have heard that you always need to stretch before …
00:25:18
March 05, 2023
Episode 3: Should You Sync Your Run Training with Your Menstrual Cycle
Episode 3: Should You Sync Your Run Tra…
We are back in episode 3 to discuss the hot topic of menstrual cycle sycning. Should you change your training base…
00:30:18
March 05, 2023
Episode 2: Zone Two Training and Heart Rate Monitoring
Episode 2: Zone Two Training and Heart …
In our second episode, we discuss Zone Two training! Zone 2 running is very popular right now – so what exactly is…
00:33:51
March 05, 2023
Episode 1: Should You Limit Long Runs to Three Hours?
Episode 1: Should You Limit Long Runs t…
In our first episode of the Tread Lightly podcast, we examine the popular "rule" that you should not run…
00:29:38
February 28, 2023

Testimonials

“This is my favorite podcast. No fluff, just science and evidence-based advice. I’ve learned more about running from Laura and Amanda than any other resources. They have definitely fed my running obsession.”
SchroderH5/5 stars
“I really appreciate the inclusive ton and approach Amanda and Laura take for their podcast…it doesn’t matter if you’ve been running for decades or just got started, they present information in a way I can understand and interpret to my own fitness goals.”
rachrup245/5 stars
“As someone who’s gotten into running recently, this has been a terrific go-to weekly deep dive into everything running. Great topics, great breakdowns and most importantly super accessible for all levels. They always have great tips and it’s the perfect thing to listen to on a run!”
ZombieCoconut5/5 stars
“Hey thank you for your fantastic episodes! I love that you choose topics that are super relevant to regular runners’ experiences and concerns, as opposed to reporting on elite material or professional news. I also like that you focus on really addressing the issue in an entertaining and easy to understand manner, vs trying to be “too cute” and being corny. Please keep the great content coming!”
SoxfanRL5/5 stars
“I started listening to this podcast after it started, but now I am going back and listening to ALL of the episodes! Amanda Brooks and Laura Norris are SO knowledgeable, and deliver that information in short bytes over each approximately 30 minute episode. I have learned a lot already and know I will continue learning as I continue to listen. Thanks, ladies for such a helpful podcast!”
MyArizonaAdventure5/5 stars
“Recently found their podcast and have been working my way through all of the episodes. Really appreciate that they don’t go all in on the newest greatest hyped up product or workout but use actual science and critical thinking to back up their info. Highly recommend."
Charlie G Milton PA5/5 stars
“The information on this podcast is truly second to none! It’s practical, evidenced based and succinct. Each week’s show is applicable to runners of all kinds - novice, experienced, slower, faster, low mileage, high mileage, you name it. It’s the first thing I listen to on my Saturday long runs and despite being a runner for almost 20 years, I learn something new with every episode!”
NimA39015/5 stars
“Your podcast is wonderful! I’m learning so much. You are both so well spoken and knowledgeable. Lots of information that I can apply to my training and you answer so many questions I’ve had. I’m 40 and running better than when I was younger, thank you!”
AshRDH37 5/5 stars
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