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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

00:35:42

Ketones, Sodium Bicarb, and Other Supplements for...

Tread Lightly Running Podcast ·

2025/03/08

Ketones, bicarb, creatine, and more - there are more supplements for runners on the market now more than ever. We discuss some of the most popular supplements for runners, including the research, potential benefits, risks, and more. In this episode, you’ll learn about:Branched chain amino acids (BCAAs)Ketone monoester supplementationSodium bicarbonate (“bicarb”) supplementsBlack currant supplementsCreatine for runnersThis episode is general guidance. Please consult a medical profession for

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00:35:02

Becoming a Sustainable Runner with Tina Muir

Tread Lightly Running Podcast ·

2025/03/01

We sat down for a thought-provoking discussion with Tina Muir, former elite runner and sustainability advocate. Tina brings a balanced and accessible approach to how runners can reduce environmental waste and make small, effective changes for climate justice. Tina hosts the Running for Real podcast, on which she discusses climate justice and social change. She is the co-author of Becoming a Sustainable Runner, is the Sustainability Director of the 2025 World Road Running Championships, and has

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00:36:14

How to PR in the Marathon

Tread Lightly Running Podcast ·

2025/02/20

After completing a marathon or two, most runners set their sights on running their fastest marathon. However, when you train for a marathon PR, it’s too easy to fall into the trap of overreaching, or to end up injured. In this episode, we’ll guide you through how to train for a marathon PR - and actually reach that PR on race day. The advice is this episode is targeted towards intermediate and experienced marathoners; if you are running your first marathon, we recommend tuning into episode 17 (how

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00:29:37

Is Running Selfish, Running with Ankle Weights, and...

Tread Lightly Running Podcast ·

2025/02/15

You asked, and we answered - it’s another Q&A episode! In these episodes, you can pick our brains as experienced running coaches. All answers are generalized, not individual. We answer your questions, including:Is running selfish?How do you add in speedwork as a beginner?How do you prevent overstriding and increase your cadence?How does wind impact your running paces?Does creatine supplementation help runners?Should you run with ankle weights?Are compression socks useful?References and

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00:30:14

102: How Much Mobility Do Runners Need?

Tread Lightly Running Podcast ·

2025/02/08

Mobility is a buzzword in the fitness space - but what does it actually mean? Can improving your mobility help you run faster? Do you need complicated routines, or just a few intentional movements? We sort through the trends to bring you an evidence-based and practical approach to mobility for runners. In this episode, you’ll learn: The difference between mobility and flexibility Why does mobility matter for runners? The relationship between mobility, flexibility, and running economy Does

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00:34:50

101: How to Run Faster by Using Cross-Training for...

Tread Lightly Running Podcast ·

2025/02/01

Is cross-training just for injured runners, or could it unlock your best running performance? We are joined in this episode by Mary Johnson, a running coach who recently ran a 3:08 at CIM. Mary has embraced cross-training as both an athlete and a coach; in this episode, she shares how it’s helped her get faster - and how it can do the same for you. In this episode, you’ll learn: What counts as cross-training for runners? If all runners benefit from cross-training How doing workouts in

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00:34:16

100: Understanding Different Marathon Training Plans...

Tread Lightly Running Podcast ·

2025/01/25

You’ve likely encountered all sorts of different marathon training plans - Higdon, Hansons, Run Less Run Faster, Low Heart Rate, and more. You may have wondered which of these plans, if any, is right for you - and we are here to take that guesswork out for you! In this episode, two seasoned running coaches examine different marathon training methodologies.This is episode 100 and we want to thank each and everyone of you for listening and supporting the podcast! Discussion points include:

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00:32:51

99: Does Heel Striking Cause Injury? Myth vs Science...

Tread Lightly Running Podcast ·

2025/01/18

Is heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your questions about running injuries - so we bring the science to work through myth vs supported theory on running injuries. We also share approaches for actually reducing your injury risk - and these may surprise you. Discussion points include: Does heel striking cause injury? Should you change your running form? Do max-cushioned shoes increase injury risk? Did you get injured because

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00:35:15

98: Is Sugar Bad for Runners? Dispelling Common...

Tread Lightly Running Podcast ·

2025/01/11

You’ve likely heard that high sugar consumption has health risks - so how do you reconcile that with your need to fuel as a runner? Is sugar bad for runners, or is it a necessary fuel source for your fastest running and healthiest self? (Spoiler: it's the latter!) We brought on Cortney Berling, RD, MPH, to dispel common myths about sugar for runners. Discussion points include: Defining the different types of sugar What’s the difference between using candy and gels on runs? Whole foods vs

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00:30:14

97: Should You Run Everyday? What Running Coaches...

Tread Lightly Running Podcast ·

2025/01/04

We take an informed deep dive on run streaks. Who benefits from run streaks (if anyone)? What are the risks and drawbacks? Are there alternative goals you can set? Discussion points include: What defines a running streak? Why are running streaks so popular? What are the drawbacks of run streaks? When should you stop a running streak? How to safely do a run streak Alternative activity streaks What to do if you feel like you need to run every day If you enjoyed this episode, you may also

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00:34:03

96: Why You Should Warm Up Before Runs - and How to...

Tread Lightly Running Podcast ·

2024/12/14

Warming up before a run is something both Amanda and Laura have repeatedly preached - so in this episode, we take a deeper dive into warm-ups. We explore the science warming up properly before a run and provide practical examples of how to warm up before different types of workouts. Discussion points include: Why should you warm up before running? How long should a warm-up be? Should you stretch before a run? Examples of pre-run dynamic stretches How to warm up before speedwork How to warm

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00:30:19

95: How to Treat Shin Splints

Tread Lightly Running Podcast ·

2024/12/07

Are you plagued by pain over the front of your lower legs? Shin splints are one of the most common running injuries. However, the treatment is not as simple as Google suggests - shin splints won’t heal for good with just rest and ice alone. In this episode, we take a look at shin splints based on research, basic anatomy/biomechanics, and a training perspective. This episode does not replace physical therapy. Discussion points include: What are shin splints? Can you run through shin splints

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00:37:10

94: Are You Ready for Your First Ultra? With Coach...

Tread Lightly Running Podcast ·

2024/11/30

Do you dream of doing an ultra marathon some day - but you feel intimidated by the training, gear, or logistics? If so, this episode is for you. We brought on Coach Rhandi Orme to share her first-hand experience and coaching expertise to help you understand what it takes to run an ultra - and how to know if you are ready for your first ultra. Discussion points include: Common misconceptions about ultra marathon training How do you know if you are ready to do your first ultra? How many times

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00:34:37

93: Concrete vs Asphalt, PRing as a Masters Runner,...

Tread Lightly Running Podcast ·

2024/11/23

You’ve got running questions - and we have your answers! Join us today as we answer your running questions, including:Should you run on concrete or asphalt? What should you do after completing a Couch to 5K program? Can you keep PRing in your 40s? Is racing weight something to worry about? Can you do Hydrox during marathon training? Can you go too slow on your easy run days? Should you do a two week or three week taper? How do you rebuild mileage after a race? How do you

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00:37:27

92: A Science-Backed Guide to Hydration for Runners

Tread Lightly Running Podcast ·

2024/11/16

How much water do you need to drink during a run? Do you need electrolytes? We've got answers to all your hydration questions in this episode! First, we answer a listener’s question on liquid calories as a pre-race nutrition strategy. Then, we take a deep dive into the science of hydration for runners - and practical takeaways you can use to feel better on your runs. Discussion points include: Why does hydration for runners matter so much? The role of electrolytes (including sodium) in

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00:37:49

91: How to Pick the Best Running Coach For You

Tread Lightly Running Podcast ·

2024/11/09

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 our experiences of working with hundreds of runners over almost 20 years combined to guide you through how to find a running coach! How do you know if you will benefit from a running coach? What’s the scope of a running coach? Can you work with a running coach even if you aren’t doing a race? How do you find the right running coach for you? Does a coach’s own race

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00:46:00

90: How to Prevent Bone Stress Fractures: Bone Health...

Tread Lightly Running Podcast ·

2024/11/02

Being a runner does not mean that bone stress injuries are inevitable! We bring on a specialist today to discuss running and stress fractures, including how to prevent and treat bone stress injuries. Discussion points include: What is a bone stress injury? Understanding stress reactions, stress fractures, and full fractures Signs and symptoms of a bone stress injury Risk factors for stress fractures Does bone location impact your recovery rate? How can runners improve their bone mineral

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00:32:29

89: What Runners Should Know about IT Band Syndrome

Tread Lightly Running Podcast ·

2024/10/26

Struggling with knee pain on the outside of your knee? Today’s episode may help! We are not physical therapists, so we approach the topic of IT band syndrome based on a coaching perspective and research. If you are dealing with IT band syndrome, we encourage you to reach out to a PT! Discussion points include: The anatomy of the IT band Should you foam roll your IT band? What causes IT band syndrome? What exercises can address IT band pain? Will stretching help the IT band? Will

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00:32:18

88: How to Prepare for RunDisney, Ragnar, and Other...

Tread Lightly Running Podcast ·

2024/10/19

Are you preparing for RunDisney weekend, a Ragnar relay, Hood to Coast, the Speed Project, or another multi-stage race? This episode is for you! Two experienced running coaches share expert opinions on how to train for multi-day races - and how to strategize so that you feel good during these races. The physiological demands of multi-stage races The importance of hydration and fueling during relay races Developing a pacing and recovery strategy for relay races How to include a Ragnar race in

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00:34:33

87: Your Treadmill Running Questions, Answered

Tread Lightly Running Podcast ·

2024/10/12

What do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questions about treadmill running, including if you need a 1% incline, whether you can train for a race on the treadmill, and how to enjoy treadmill runs. Discussion points include: Shifting your mindset around treadmill running Is it harder to run on a treadmill? Can you train for a marathon on a treadmill Do you need to use a 1 percent incline on the treadmill? Is

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146 results

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