Tread Lightly Running Science Podcast

How long does it take to get faster? We answer one of your top running questions in this episode. We break down training adaptations by different systems so that you understand what’s happening beneath the surface. You will learn how to progress training, how to work through plateaus, and how much improvement to expect in each training cycle.

In this episode, you’ll learn about:

🔸 How the aerobic system adapts in response to training

🔸 The slower rate of musculoskeletal adaptation

🔸 Neuromuscular adaptations from lifting and running

🔸 How long it takes to get faster

🔸 How to overcome training plateaus

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

If you enjoyed this episode, you may like:

🎧 Do You Need High Mileage? The Science of High Volume Running (21 Aug 2026)

🎧 The Science-Backed Benefits of Endurance Training (2 Oct 2026)

References

🔬Keogh, A., Smyth, B., Caulfield, B., Lawlor, A., Berndsen, J., & Doherty, C. (2019). Prediction Equations for Marathon Performance: A Systematic Review. International journal of sports physiology and performance, 14(9), 1159–1169. https://doi.org/10.1123/ijspp.2019-0360

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/

Do you need 120 grams of carbs per hour? Will adding sodium bicarb to that further boost performance? In this episode, we take a deep dive into two trending studies on sport nutrition and running performance. We chat about high carb fueling, sodium bicarb supplementation, practical applications from these studies, and some nuance around study structures, sample sizes, author biases, and more. Hopefully by the end, we’ve saved you both some money and some unnecessary mid-race bathroom breaks.

In this episode, you’ll learn about:

🔸 If you should fuel with 120 grams of carbs per hour

🔸 Whether carbs help with fatigue or its all in your head

🔸 How to use high carb fueling in your marathons

🔸 If bicarb is as effective for long-distance running as marketing claims

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

References:

🔬PMID: 41416636

🔬PMID: 41191077

🔬PMID: 39786965

🔬PMID: 40089940

🔬PMID: 32403259

If you enjoyed this episode, you may like:

🎧 What You Really Need to Know About Fueling Your Runs (28 Nov 2025)

🎧 What Running Economy Really Means for Your Performance with Dr. Shalaya Kipp (31 Oct 2025)

🎧GLP-1s, Nomio, UCAN Gels, and Other Trendy Supplements with Dietitian Alex Larsen (18 Sept 2026)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

“You’ve got to have high challenge and high support.” In this episode, we sit down with Dr. Duncan Simpson of Dartmouth’s Teeven Center for Peak Performance to discuss the psychology of pushing yourself to your limits as a runner.

In this episode, you’ll learn about:

🔸 Effective strategies to navigate tough moments in a race

🔸 The importance of creating a strong but not singular identity as a runner

🔸 How to create a healthy narrative around your running

🔸Three mindset skills to sharpen in a training cycle

🔸Psychologically healthy vs unhealthy race goals

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

About our guest:

Duncan Simpson, PhD, director of Dartmouth’s Teevens Center for Peak Performance and Certified Mental Performance Consultant (CMPC) has spent his career studying what happens when people are pushed to their limits, and what allows some to keep performing through high-stakes environments. As the former Head of Mental Conditioning at IMG Academy, Duncan has helped professional, international, and NCAA athletes of all ages perform under pressure and sustain elite performance.

• Connect with Duncan on LinkedIn
• Email duncan.simpson@dartmouth.edu
• Think aloud study
• Ultramarathon study
• Learn more about The Teevens Center

If you enjoyed this episode, you may like:

🎧 The Psychology Behind Peak Running Performance with Dr. Trent Claypool (7 Aug 2026)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

If you google “Half Marathon Training Plan,” the search engine presents you with an overwhelming variety of options: Galloway, Hansons, Hal Higdon, Daniels, and more. In this episode, we discuss the fundamental principles of volume, intensity, and progression in the most popular half marathon methodologies.

In this episode, you’ll learn about:

🔸 If 80-20 is the best training intensity distribution for the half marathon

🔸 How to use the run-walk method for the half marathon

🔸 The pros and cons of the Hansons Half Marathon Method

🔸 If low-volume training plans work for the half marathon

🔸How the Jack Daniels Formula works

🔸Who popular online plans such as Hal Higdon and BAA plans are best for

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

If you enjoyed this episode, you may like:

🎧 Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner (12 Dec 2025)

🎧 What is Zone 3 Really Doing to Your Running Fitness? (26 Dec 2025)

🎧 Half Marathon Taper: It’s Not Just Less Running (26 March 2026)

🎧 Tune Up Race Formula (14 August 2026)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

Running is not bad for your knees - if anything, consistent running is remarkably beneficial for your cardiovascular, metabolic, and mental health. In this episode, we delve into the research around running, disease risk, and mortality/longevity. You will learn how running improves heart health, lowers cancer risk, helps you sleep, and more.

In this episode, you’ll learn about:

✅ How endurance training changes your heart

✅ The impact of running on cardio-metabolic disease risk

✅ How consistent running affects your musculoskeletal system

✅ How endurance training improves sleep

✅ The impact of running on brain health

✅ The immune system benefits of running

✅ How running impacts longevity

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

References

🔬PMID: 28365296

🔬PMID: 26178328

🔬PMID: 31103650

🔬PMID: 29342063

🔬PMID: 40664502

🔬 PMID: 31036563

🔬PMID: 2471166

🔬PMID: 38355154

🔬PMID: 30991724

🔬PMID: 25082581

If you enjoyed this episode, you may like:

🎧 Running for Health vs Running for Performance (14 Nov 2025)

🎧 How Much Do Genetics Impact Your Running Performance? (30 Aug 2024)

🎧 Hybrid Training as Health Training with Dr. Alyssa Olenick (6 Sept 2024)

🎧 How Much Does VO2max Actually Matter? (3 Oct 2025)

https://lauranorrisrunning.substack.com/p/does-running-increase-your-risk-of

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/

Recovery tools have proliferated in the running world over the past few years: red light therapy, ice plunge buckets, peptides, and more. However, the expensive price tag does not guarantee efficacy. In this episode, we look at the data behind various recovery tools and if they actually work - or if they just come with a powerful placebo effect.

In this episode, you’ll learn:

✅ How the placebo effect interacts with recovery tools

✅ If pulsed electromagnetic field mats improve recovery

✅ How red light therapy can be used for injury healing

✅ If peptides are safe to use

✅ If Whoop and Garmin accurately estimate your training readiness and recovery

✅ The effective drivers of recovery

Thank you to Our Sponsors:

✨ Join Amanda on the Japan Running Retreat: https://www.wildexplorers.travel/tours/wild-japan-running-retreat-with-amanda-brooks

✨ Use link to enter Run to the Finish Fall Training Support Giveaway, featuring podcast sponsors Mizuno, Title Nine, and more: https://runtothefinish.com/fall-training-support-giveaway/

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

References

🔬PMID: 27141153

🔬https://www.yourdietsuckspodcast.com/your-diet-sucks-podcast/why-is-everyone-using-peptides

🔬PMID: 40756949

🔬PMID: 40789979

🔬PMID: 41742004

🔬 PMID: 39476109

🔬https://www.scientificamerican.com/article/the-science-behind-the-peptide-craze/

If you enjoyed this episode, you may like:

🎧 What to Do the Week After a Half Marathon or Marathon (28 Aug 2026)

🎧 What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (26 July 2024)

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/

Are broccoli sprout shots the secret to your next PR? Will U-Can gels help you manage weight? And are greens powders a scam or magic bullet? We sit down with registered dietitian Alex Larson, the founder of Alex Larson Nutrition. She answers all our questions on GLP-1s, cortisol-reducing supplements, lactate gels, if Laura can make her own Nomio at home, and more.

In this episode, you’ll learn:

✅ The difference between GLP-1 medications and “GLP-1-like” supplements

✅ Are superstarch gels worth the money?

✅ Do cortisol reducing supplements work?

✅ Are greens powder a scam or worthwhile?

✅ Are broccoli shots the secret to a PR?

✅ If lactate gels are the next big thing

Thank you to Our Sponsors:

✨ Use link to enter Run to the Finish Fall Training Support Giveaway, featuring podcast sponsors Mizuno, Title Nine, and more: https://runtothefinish.com/fall-training-support-giveaway/

✨ Join Amanda on the Japan Running Retreat: https://www.wildexplorers.travel/tours/wild-japan-running-retreat-with-amanda-brooks

Connect with our Guest:

🔗 https://alexlarsonnutrition.com/

https://alexlarsonnutrition.substack.com/

https://alexlarsonnutrition.com/podcast/

https://www.instagram.com/alexlarsonnutrition

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

Zone 2 is the magic bullet for improved health and endurance fitness - or it is overrated and spikes your cortisol. You have likely encountered both claims on social media, and neither are correct. In this episode, we dive into the science of zone 2 for runners. We discuss how to set your zone 2 correctly, who should use it, who should ignore their heart rate zones, and what happens if you run slower than zone 2 on your easy runs. Whether you are a new runner or a marathoner, you will learn something from this episode!

In this episode, you’ll learn:

✅ How to use zone 2 correctly

✅ Is zone 2 a waste of time for low-volume runners?

✅ Should female runners train in zone 2?

✅ Do new runners need to use zone 2?

✅ Do you get benefits from training in zone 1?

✅ What to do if you feel you cannot run in zone 2

References

🔬PMID: 40225831

🔬PMID: 40560504

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

If you enjoyed this episode, you may like:

🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)

🎧 Why You Need All Training Zones to Improve as a Runner (29 Aug 2025)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

Slower summer runs lead to fast fall races - so you have heard. But as you slog through another humid, hot long run, you may be wondering: is there truth to this adage? In this episode, we discuss ideal fall racing temperatures, all the variables that contribute to fall race performances, and how long heat adaptations actually last.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ How long do heat adaptations last?

✅ Other variables that contribute to fast fall races

✅ Could summer training impair your fall goals?

✅ Should you heat acclimate for fall races?

✅ Does your watch’s VO2max predict your fall race time?

✅ What are the ideal racing temperatures?

✅ Can you run a fast fall race if you train in mild temperatures?

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

If you enjoyed this episode, you may like:

🎧 The Science of Running in the Heat and Humidity (22 May 2026)

🎧 Heat Acclimation Strategies (29 May 2022)

🎧 Gut Training for Runners with Claire Shorenstein (10 July 2026)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

Post-race recovery is not the avoidance of training. Rather, it is a crucial component of a well-periodized training plan, especially for a marathon or half marathon. In this episode, we first examine the physiological impact of racing a marathon or half marathon on the body. Then, we detail how to approach a recovery phase, including what can enhance or impair recovery after a race.

In this episode, you’ll learn:

✅ What happens to your body after you run a marathon

✅ Should you do a recovery run after the race?

✅ How to structure a recovery phase after a half marathon

✅ How to recover after a marathon

✅ How to improve your post-race recovery

✅ Health risks during the recovery phase

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 42298171

🔬PMID: 39094181

🔬https://www.nature.com/articles/s42255-025-01244-7

🔬PMID: 41101781

🔬 PMID: 31045685

🔬 PMID: 42299359

🔬PMID: 27338452

If you enjoyed this episode, you may like:

🎧 Tune Up Race Formula (14 August 2026)

🎧 Do You Need to Cool Down after a Run? (13 June 2025)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

You have likely encountered the advice that all you need to do to run better is to run more. Is training really that simple? In this episode, we discuss high volume running: why people do it, who it works for, and who should skip it. We examine the research and assess unique situations such as busy athletes, beginners, masters athletes, and injury-prone runners. You will also learn how to safely increase and support high volume training, so that you can secure the biggest driver: consistent training over years.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ How “high volume” running is defined (and why pace impacts it)

✅ The benefits of high volume training

✅ How to safely increase running volume

✅ Who will not benefit from higher volume training?

✅ Is there a point where you should lower your training volume?

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 31855590

🔬PMID: 38695978

🔬PMID: 40913707

🔬 PMID: 31704026

🔬 PMID: 32421886

🔬PMID: 42272862

If you enjoyed this episode, you may like:

🎧 What Does Training Like an Elite Runner Actually Look Like? (6 Feb 2026)

🎧 Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner (12 Dec 2025)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

Tune-up races are a common piece of many training plans. Are they necessary? Why should you bother racing in the middle of training?

In this episode, we discuss all you need to know about how to run an effective tune-up race (and whether to run one at all). We draw from years of coaching experience and an understanding of various training theories to guide you through how to incorporate non-goal races into your training, in a way that does not detract from your goal race. You will learn how to schedule them, whether you need to taper, and how to recover. Plus, we will provide guidance for what to do if doing tune-up races just is not for you.

In this episode, you’ll learn:

✅ The psychological and physiological benefits of a tune-up race

✅ How to schedule tune-up races in your training

✅ Which distance tune-up race should you choose?

✅ Different pacing approaches for tune-up races

✅ If you should taper for a tune-up race

✅ How to recover after a goal race

✅ Benchmark workouts as substitutes for a tune-up race

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 40740427

If you enjoyed this episode, you may like:

🎧 The Science of Speed vs Endurance at Different Running Distances (27 Feb 2026)

🎧 The Psychology Behind Peak Running Performance with Dr. Trent Claypool (7 Aug 2026)

🎧 Gut Training for Runners with Claire Shorenstein, MS CSSD (10 July 2026)

“Performance is your potential minus interference - and the brain often interferes with how well we want to do.” Many runners struggle to translate their training to racing, because of race day nerves, negative self-talk, or fear of discomfort. In this episode, we are joined by Dr. Trent Claypool of Summit Sport Psychology to learn how to embrace discomfort, use positive self-talk, and train your brain for your peak performance.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ Why accepting discomfort is more effective than avoiding discomfort

✅ How to train to tolerate discomfort

✅ How to use positive self-talk effectively

✅ The benefit of staying present in the moment

✅ How to use visualization

✅ The role that stress hormones play in sport psychology

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

About our guest:

Dr. Trent Claypool is a licensed sports psychologist with 15 years of experience. He has worked with hundreds of athletes both virtually and personally, including NCAA and professionals.

You can connect with Dr. Claypool at https://summitsportpsychology.com/ and https://www.instagram.com/summit.sport.psychology

In this episode, we bring a nuanced, science-based approach to many hot topics in running right now. What causes muscle cramps? Does Pilates count as strength training? Should slower runners wear carbon plated shoes? Is it possible to overfuel on long runs? Our goal is to provide individualized guidance, rather than click-baity universalized proclamations.

In this episode, we provide our informed takes on:

✅ What actually causes muscle cramps (according to science)

✅ If taking walk breaks discounts a marathon effort

✅ If back of pack and midpack runners benefit from carbon plated shoes

✅ Why Pilates does not replace resistance training

✅ Is there such a thing as overfueling on long runs?

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 32796418

🔬PMID: 39405382

🔬PMID: 40059889

🔬https://www.sciencedirect.com/science/article/pii/S2405844022028523

🔬 PMID: 28543751

🔬PMID: 37239690

🔬PMID: 33967223

🔬PMID: 38876695

🔬PMID: 41759826

🔬PMID: 41191077

If you enjoyed this episode, you may like:

🎧 Sweat, Sodium, and Running Performance: What the Science Actually Says (24 July 2026)

🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)

🎧 Cutting through the Running Shoe BS (23 Jan 2026)

🎧 Gut Training for Runners with Claire Shorenstein, MS CSSD (10 July 2026)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

You likely have heard both sides of the debate, as one side argues that sodium supplementation is overrated, while the other side shills sports drinks with a full gram of sodium. In this episode, we dive into the research to present you with a nuanced, science-backed discussion on the widely varying sodium needs of runners. You will learn how to determine your sweat rate and sodium needs, if sodium will prevent muscle cramps, and more.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ Sweat rate vs sweat concentration

✅ The role that sodium plays in hydration, carbohydrate absorption, and more

✅ If sodium supplementation prevents muscle cramps

✅ How to know if sweat testing is appropriate or not

✅ The signs and symptoms of too much and too little sodium

✅ If sodium pre-loading works before a race

✅ Ideal sources for sodium supplementation during runs

✅ Why too low sodium can be dangerous

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 42190283

🔬PMID: 40089940

🔬PMID: 41561158

🔬 https://link.springer.com/article/10.1186/s44410-025-00011-9

🔬 PMID: 36431252

If you enjoyed this episode, you may like:

🎧 What Your Running Gel Label Actually Means with Kylee Van Horn (8 Aug 2025)

🎧 The Science of the Long Run (17 July 2026)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

The long run is a staple of training plans from the 5K to ultra - but why? In this episode, we discuss the science of long runs, including the physiological adaptations, progressions, specificity and more. Plus, we answer your questions about why sleep is difficult after a long run, if walk breaks are okay, and if you treadmill long runs at a lower heart rate are better than outdoors.

Thank you to our sponsors:

✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/

In this episode, you’ll learn:

✅ Why long runs are beneficial

✅ If fueling your long runs compromises adaptations

✅ How to progress your long runs

✅ How often you should do long runs at goal race pace

✅ Cardiac drift, cadence, and other things to pay attention to on long runs

✅ Terrain specificity during long runs

If you enjoyed this episode, you may like:

🎧 Gut Training for Runners with Claire Shorenstein, CSSD, MS (10 July 2026)

🎧 Base Building Blueprint to Set Yourself Up for a Year of Running Success (2 Jan 2026)

🎧 Half Marathon Taper: It’s Not Just Less Running (27 March 2026)

References

🔬PMID: 38389144

🔬PMID: 36173597

🔬PMID: 40878015

🔬 PMID: 40623829

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

Most runners have experienced sloshy stomach, nausea, urgency, or other GI issues during a race or run. However, GI problems do not have to be a part of running! We discuss gut training with board-certified sports dietitian Claire Shorenstein. You will learn protocols for gut training, if gut training reverses during your taper, and how to pick the fuel that sits best with you.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ What gut training actually is

✅ An effective gut-training protocol for runners

✅ How your daily diet impacts gut training

✅ Understanding carbohydrate sources and gut transports

✅ How chewing is part of gut training

✅ If gut training detrains during a taper or off-season

✅ How to improve gut tolerance when racing in the heat

✅ If you need to train your gut for hydration

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Connect with our guest:

Claire Shorenstein, MS, CSSD is a board-certified sports dietitian. She is an accomplished ultra-marathoner and Boston Marathon finisher as well as certified running coach. She works 1:1 with endurance runners to help them achieve their nutrition and performance goals.

You can connect with Claire:

🌐 https://www.eatforendurance.com/

📲 https://www.instagram.com/eatforendurance/

🎙️Eat for Endurance Podcast

If you enjoyed this episode, you may like:

🎧 What You Really Need to Know About Fueling Your Runs (28 Nov 2025)

🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024)

🎧 What to Eat Before a Race, from the 5K to Marathon (24 April 2026)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

Are you noticing that you are tired all the time and cannot seem to hit your paces in training? Those are not symptoms to ignore. Sometimes, these are signs of low ferritin levels that warrant bloodwork and a doctor visit. In this episode, we examine the research on low ferritin and running, including the causes, how to treat, and how to prevent low ferritin.

Thank you to our sponsors:

✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/

In this episode, you’ll learn:

✅ Why general population reference ranges for iron are not appropriate for endurance athletes

✅ Why iron and ferritin levels matter so much for runners

✅ Signs and symptoms of low ferritin levels in runners

✅ Why runners are so prone to low ferritin levels

✅ How long it takes for iron levels to increase

✅ What impacts your iron intake and absorption

References

🔬PMID: 35565873

🔬PMID: 38407751

🔬PMID: 31413088

🔬 https://lpi.oregonstate.edu/mic/minerals/iron#toc-nutrient-interactions

🔬 PMID: 36728680

🔬PMID: 25247929

🔬https://link.springer.com/article/10.1007/s40279-024-01992-8

🔬\https://cdnsciencepub.com/doi/abs/10.1139/apnm-2012-0361#.WYClN9PyvBJ

🔬 PMID: 28452395

🔬 PMID: 37895389

🔬 https://ashpublications.org/blood/article/140/Supplement 1/11074/488529/Prevalence-of-Iron-Deficiency-in-Endurance-Runners

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

Repeatedly missing your running goals is a frustrating experience, especially if you are training hard for a race. In this episode, we discuss what causes a half marathon plateau and solutions to break through to the next performance level. You will learn how to know if you need more speed, goal pace training, endurance, or strength when training for a half marathon. Even if your races have not plateaued, the advice in this episode will help you keep progressing in your half marathon times.

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn about:

✅ What defines and causes a performance plateau

✅ Recovery variables that could cause a plateau

✅ Why more is not always the solution to a performance plateau

✅ If speed, endurance, or another variable is your limitation

✅ Why overdoing half marathon pace could plateau you

If You Enjoyed this Episode, You May Like:

🎧 Does Zone 2 Actually Matter for Runners? (6 June 2025)

🎧 VO2Max Workouts, Threshold Runs, and More: Understanding the Different Type of Running Workouts (12 April 2024)

🎧 Why 80/20 Does Not Work for Every Runner with Jonah Rosner (12 December 2025)

🎧 Fatigue Resistance: How to Not Slow Down at the End of Your Race (18 April 2025)

References

🔬PMID: 32421886

🔬PMID: 41765005

🔬PMID: 40740427

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

You have loved our episodes on how to run your first half marathon and marathon - so today, we have an episode for those of you who feel ready to go further. We discuss how to train for your first ultra marathon, whether you are doing a 50K, 50 miler, or 100mile. You will learn how to structure workouts and long runs, how to prepare for elevation gain, how to fuel, and more!

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn about:

✅ The physiological demands of ultra marathons

✅ How to use back to back long runs in ultra training

✅ How to prepare for uphills and downhills

✅ Types of workouts to include in your first ultra build

✅ If hiking can help you prepare for your first ultra

✅ Nutrition and hydration for your first ultra race

✅ Recommended gear for ultra marathons

If You Enjoyed this Episode, You May Like:

🎧 Fatigue Resistance: How to Not Slow Down at the End of Your Next Race (18 April 2025)

🎧 Running at High Altitude(2 November 2023)

🎧 Heat Acclimation Strategies and Science-Backed Cooling Techniques (29 May 2026)

References

🔬PMID: 41334713

🔬PMID: 35213820

🔬PMID: 25943654

🔬PMID: 2710655

🔬 PMID: 37222863

🔬PMID: 40757594

🔬Van Horn, Kylee. (2025). Practical Fueling for Endurance Athletes. Human Kinetics

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/