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PODCAST

Tread Lightly Running Podcast

Amanda Brooks and Laura Norris

The Tread Lightly Running Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. . You"ll learn about how to run faster, marathon training, the latest fueling science, how to prevent running injury, and more. Tread Lightly Running Podcast is co-hosted by Amanda Brooks and Laura Norris, MSc. Together, they have over 20 years of coaching experience and have helped thousands of runners reach their goals through 1:1 coaching and group training

sports running

All Episodes

00:34:36

Strava Anxiety: When Data Makes You Slower

Tread Lightly Running Podcast ·

2026/04/18

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:

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00:39:23

What the Rise of Women in Sports Means for Everyone...

Tread Lightly Running Podcast ·

2026/04/11

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

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00:34:53

Track Intimidation: How to Show Up and What Workouts...

Tread Lightly Running Podcast ·

2026/04/04

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%

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00:38:16

Half Marathon Taper: It’s Not Just Less Running

Tread Lightly Running Podcast ·

2026/03/28

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:

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00:35:34

The Spring Running Triple Threat: Allergies, Illness...

Tread Lightly Running Podcast ·

2026/03/21

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:

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00:40:46

Dry Needling, Cupping, and Lasers: What Your PT is...

Tread Lightly Running Podcast ·

2026/03/14

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

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00:44:58

Why Most Supplements are Worthless (And Which Five...

Tread Lightly Running Podcast ·

2026/03/07

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:

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00:34:17

The Science of Speed vs Endurance at Different...

Tread Lightly Running Podcast ·

2026/02/28

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

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00:39:34

Navigating Social Media Fitness Advice as an Athlete...

Tread Lightly Running Podcast ·

2026/02/21

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

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00:39:18

Why Most Diets Fail and What Science Tells Us About...

Tread Lightly Running Podcast ·

2026/02/14

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

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00:38:13

What Does Training Like an Elite Runner Actually Look...

Tread Lightly Running Podcast ·

2026/02/07

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%

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00:37:06

The Science of Hitting the Wall (And How to Avoid It)

Tread Lightly Running Podcast ·

2026/01/31

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

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00:37:02

Cutting through the Running shoe BS - Carbon vs Nylon...

Tread Lightly Running Podcast ·

2026/01/24

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

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00:36:21

The Pep Talk You Need for Managing Parenthood with...

Tread Lightly Running Podcast ·

2026/01/17

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

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00:37:05

Winter Running 101: Everything You Need to Know (Ep....

Tread Lightly Running Podcast ·

2026/01/10

Love it or hate it, winter running poses several unique challenges, from speed workouts on icy roads to low motivation from seasonal affective disorder. In this episode, we discuss training modifications, running gear, and nutrition approaches for training in the cold and snow.✨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 deal with cold hands and

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00:35:49

Base Building Blueprint To Set Yourself Up for a Year...

Tread Lightly Running Podcast ·

2026/01/03

Base building is not very exciting – but it is highly effective, whether your goal is to run a faster marathon or 5K. While often conflated with an off-season, a base building phase is a distinct and crucial training phase. This phase of lots of easy miles develops both aerobic fitness and tissue tolerance, so that you can later build race-specific fitness with lower risk of injury and greater adaptations overall. In this episode, we discuss the adaptations of base building, how to structure a base

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00:33:13

What is Zone 3 Really Doing to Your Running Fitness?...

Tread Lightly Running Podcast ·

2025/12/27

Will running in the “grey zone” cause you to flounder - or appropriately dosed amounts let your fitness flourish? This remastered episode, originally from January 2024, provides a nuanced discussion on how moderate intensity running can be beneficial in the correct doses - but why you don’t want to train every day in this zone.✨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,

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00:35:53

Running Through Exhaustion: Why You're Tired All the...

Tread Lightly Running Podcast ·

2025/12/20

Are you tired all the time, both during runs and during the rest of the day? This remastered episode from 2024 examines training fatigue, abnormal fatigue, vitamin deficiencies, low energy availability, training load management, and more!Thank you to our sponsors:✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when

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00:35:29

Why 80/20 Doesn’t Work for Every Runner with Jonah...

Tread Lightly Running Podcast ·

2025/12/13

You have likely seen the term 80-20 running: a training approach where 80% of runs are easy, and 20% are hard. But is this an infallible rule as people present it on social media, or are there times when you may run more hard workouts - or more easy runs? We discuss the nuance of training intensity distribution with sport scientist Jonah Rosner.Thank you to our sponsors:✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link

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00:33:52

You Finished Couch to 5K: Now What?

Tread Lightly Running Podcast ·

2025/12/06

If you are a new runner or returning to the sport after a hiatus, you likely started with Couch to 5K program. But what comes next after those initial weeks? In this episode, we discuss the different approaches of how to build your endurance and speed after finishing Couch to the 5K. ✨ 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.✨ FlipBelt: Sleek storage options, including no-bounce

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164 results

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