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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

00:34:24

Episode 26: Training Recommendations for Older Runners

Tread Lightly Running Podcast ·

2023/08/05

This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies to both male and female runners over age 50. Discussion points include: The importance of consistent resistance training Adjustments to your training schedule, such as 10-day training cycles and more frequent cutback weeks How to maintain VO2max and speed with age Temperature regulation adjustments for older athletes The importance of protein for masters athletes Why

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00:29:37

Episode 25: Running during Perimenopause and Menopause

Tread Lightly Running Podcast ·

2023/07/29

We tackle a topic that not a lot of people like to talk about, but affects many runners - how perimenopause and menopause affect your running. Both Amanda and Laura have experience working with runners experiencing mid-life hormonal shifts. Hopefully, we can help those who are struggling with their running during perimenopause, so that they can keep running after menopause. This episode is part one of two. In this episode, we discuss: Understanding the definitions of perimenopause and

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00:30:02

Episode 24: The Science of Overtraining

Tread Lightly Running Podcast ·

2023/07/22

Have you ever felt like your running is getting worse, even as you put in more training? In this episode, we delve deep into the topic of overtraining syndrome and training-overload (signs of overtraining without a medical diagnosis). Overtraining is characterized by a long-term decline in performance, as well as symptoms affecting your overall health and well-being. Overtraining affects recreational runners and it is essential for runners to have knowledge of overtraining to both treat it and

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00:33:36

Episode 23: Mastering Your Mindset and Mental...

Tread Lightly Running Podcast ·

2023/07/15

Every runner has experienced a race where their fitness was there - but their mind gave up. Mindset plays a tremendous role on endurance performance. However, mastering your mindset and improving your mental toughness in running is not as simple as "getting hard" or "toughing it out." In this episode, we share evidence- and experience-based approaches for mastering your mindset - while also still enjoying your running. Discussion points include: -Mindset techniques to use to

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00:30:43

Episode 22: All You Need to Know About Running Shoes

Tread Lightly Running Podcast ·

2023/07/08

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

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00:33:45

Episode 21: How to Start Running Again

Tread Lightly Running Podcast ·

2023/07/01

Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with life. The question then becomes: how do you start running again? Is it a different protocol if you are returning from injury compared to coming back from a short couple weeks off? We guide you through how to start running again after various scenarios in this episode. Whether you are starting to run again or consistently running, we invite you to join the Run to the Finish Virtual Run

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00:37:49

Episode 20: What to Eat Before a Race

Tread Lightly Running Podcast ·

2023/06/24

Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day nutrition can lead to breakthroughs! As a disclaimer, we are not registered dietitians. Laura spent 15 credit hours in graduate school on sports nutrition and is a certified sports nutritionist through the International Society of Sport Nutrition. We also answer a listener question: how

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00:31:08

Episode 19: How to Run Faster!

Tread Lightly Running Podcast ·

2023/06/17

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

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00:27:35

Episode 18: Postpartum Running

Tread Lightly Running Podcast ·

2023/06/10

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

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00:37:21

Episode 17: First Marathon Training Tips

Tread Lightly Running Podcast ·

2023/06/03

This episode focuses on advice for first-time marathoners! However, even experienced marathoners will find this episode helpful. We delve into the details of marathon training, race day, choosing a race, and more! How do you know if you are ready for a marathon? How many weeks should your marathon training plan be? How many days per week do you need to run per week? How many miles per week should you run in marathon training? Training for time versus training for distance in your first

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00:39:00

Episode 16: What Runners Need to Know About Iron

Tread Lightly Running Podcast ·

2023/05/27

Have you ever felt tired in training and like you just don't have another gear? So many different factors can contribute to fatigue in runners - including low iron levels. In this episode, we discuss iron for runners and what you need to know about this essential mineral. This episode does not constitute as medical advice - ultimately, if you have questions about iron, you are encouraged to reach out to a registered dietitian or a medical doctor. Discussion points include: - Laura's and

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00:26:30

Episode 15: Running in the Heat And Heat Acclimation

Tread Lightly Running Podcast ·

2023/05/20

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

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00:38:49

Episode 14: How to Become a Running Coach - Part 2

Tread Lightly Running Podcast ·

2023/05/13

Episode 14 continues the conversation on how to become a running coach. If you haven't already, listen to episode 12 for a discussion on certification and education. This episode focuses on the business side of run coaching - how do you actually get and keep clients? Laura and Amanda draw from their collective 18+ years of coaching experience to share their best tips. Topics discussed include: Marketing tips for running coaches, including the power of testimonials Why you should start

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00:42:33

Episode 13: How to Become a Running Coach, Part 1

Tread Lightly Running Podcast ·

2023/05/06

Are you curious about how to become a running coach? In this episode of the Tread Lightly podcast, we have a candid conversation about how we became running coaches. We took different paths to get there (the field of Laura's first master's degree may surprise you!) - and your path may look different! This episode also covers running coach certifications and education resources. The episode content includes: Educational backgrounds of Laura and Amanda How we pivoted from journalism

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00:34:57

Episode 12: Electrolytes for Runners

Tread Lightly Running Podcast ·

2023/04/29

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

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00:28:56

Episode 11: Is Foam Rolling for Runners Worth the Time?

Tread Lightly Running Podcast ·

2023/04/22

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

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00:24:23

Episode 10: How Do You Train When You Aren't...

Tread Lightly Running Podcast ·

2023/04/15

Episode 10 answers the question: what should you do when you aren't training for a race? Non-race training includes immediately after a race (off-season) and general fitness/base building phases. You do not always need a race on the calendar as a runner! In fact, many runners thrive long-term when they give themselves some time for less intensive training between races. This episode focuses less on the science and more on practical applications. Amanda and Laura share how they train runners through

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00:31:19

Episode 9: What is 80/20 Running?

Tread Lightly Running Podcast ·

2023/04/08

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

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00:33:44

Episode 8: Carbon Plated Running Shoes

Tread Lightly Running Podcast ·

2023/04/02

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

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00:39:09

Episode 7: Supplements for Runners

Tread Lightly Running Podcast ·

2023/03/26

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

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