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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

00:37:21

86: What You Need to Know about Running and Pelvic...

Tread Lightly Running Podcast ·

2024/10/05

Don’t skip this episode just yet - every runner, male, female, non-binary, parents, child-free, etc can learn from Dr. Amanda Fisher! In this episode, Dr. Fisher explores how your pelvic floor impacts your running, including hip and groin injuries, bladder control while running, and even the runner’s trots. We have received many questions about these topics and felt it best to bring on an expert about running and your pelvic floor. Discussion points are: What is your pelvic floor and why does it

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00:29:21

85: How to Manage Pre-Race Nerves

Tread Lightly Running Podcast ·

2024/09/28

Most runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race nerves happen - and while some nerves can be a performance enhancer, too much anxiety can wreck your race. We provide guidance for managing pre-race anxiety in this episode as we draw upon our experiences of working with hundreds of runners. Discussion points include: What it means if you have pre-race nerves Why you want to work on controlling excessive pre-race anxiety How to

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00:30:10

84: Should Runners Follow Cycle Syncing? How to...

Tread Lightly Running Podcast ·

2024/09/21

This episode brings in some new research to update one of our early episodes - running on your period. In addition to talking about cycle syncing, we expand this episode to discuss how to deal with cramps, PMDD, and other PMS issues while running. This episode should be super helpful if you are a female runner or a coach to female runners! Discussion points include: A quick overview of the menstrual cycle Why cycle syncing may actually impair your performance The effects of menstrual cycle phase

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00:32:03

83: What Happens to Your Body After a Marathon & A...

Tread Lightly Running Podcast ·

2024/09/14

Did you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s a reason it feels so hard to climb up and down stairs after a marathon? It may surprise you all that happens to your body after a marathon! First, we answer a listener’s question about time on feet for easy-paced long runs. Then, we dives into the nuances around a popular topic on social media: how much time should you take off running after a marathon? We take a step back first to

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00:48:43

82: Hybrid Training as Health Training and...

Tread Lightly Running Podcast ·

2024/09/07

In this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Olenick has her PhD in Exercise Physiology and joins us to discuss the overlapping fields of hybrid training and female physiology. Discussion points include: Dr. Olenick’s research on female athletes Why runners need to consider both health and performance in training Defining hybrid training Why loading the spine is so important for runners Do female runners respond differently to

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00:29:07

81: How Much Do Genetics Impact Your Running...

Tread Lightly Running Podcast ·

2024/08/31

Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of being a gifted athlete, or can you train beyond your genetic disposition? We explore the science of genetics on running performance in this episode. Additionally, we answer a listener’s question about using swimming as cross-training. Discussion points include: A very quick and simple overview of genetics and epigentics The impact of genetics on trainability Is elite athleticism

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00:33:56

80: Running Gear: What's Overhyped or Worth the Price?

Tread Lightly Running Podcast ·

2024/08/24

First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode based on requests from listeners: what running gear is overhyped, and what gear is actually worth the cost?Discussion points include: Do you need a Garmin or other running watch? Do you need a chest strap heart rate monitor? Are foot pods worth the cost? Are sweat trackers useful or overrated? Are Whoop or Oura rings useful? Should you purchase compression boots? Are massage

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00:30:54

79: RPE vs Pace vs Heart Rate: How to Measure...

Tread Lightly Running Podcast ·

2024/08/17

How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener’s question about caffeine supplementation, coffee, and energy drinks before runs. Discussion points include: When do you want to use pace on your runs? Understanding the different pace calculators How often should you test and reset

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00:43:07

78: What Runners Need to Know about Tendinopathy and...

Tread Lightly Running Podcast ·

2024/08/10

Are you struggling with Achilles pain, a chronic high hamstring injury, or another tendon issue? This is the episode for you! We brought on an expert on tendinopathy and tendon health - Dr. Alex Nelson, DPT, owner of Training with Tendinopathy. You can follow Dr. Nelson on Instagram @training_with_tendinopathy Discussion points include: Defining tendinopathy vs tendonitis vs tendinosis Why rest alone doesn’t resolve tendinopathy Warning signs and risk factors for tendinopathy Why you need

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00:29:14

77: What to Do After a Disappointing Race

Tread Lightly Running Podcast ·

2024/08/03

As unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience happens to almost every runner! It’s part of putting yourself out there and chasing your goals. We talk about dealing with challenging races and missed goals in this episode. Before our main topic, we answer a listener's question about scrapping vs foam rolling. Why and how to do a post-race assessment Navigating post-race emotions What can you do in the 24 hours after a tough

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00:30:28

76: What to Eat Before Runs, Recovery Nutrition, and...

Tread Lightly Running Podcast ·

2024/07/27

Our listener question follows up on the listener question from episode 72 - how do you take objective vs subject approaches to determine your best race distance? Then, we dive into an important topic: pre- and post-run nutrition, and why they matter so much. We dive into the science and provide practical tips that you can implement in your own training. Discussion points include: The definition of LEA and REDs Unintentional vs intentional LEA Symptoms and impacts of LEA How much and what

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00:29:29

75: Why Your Easy Pace Isn't Improving, Low Volume...

Tread Lightly Running Podcast ·

2024/07/20

In the midst of a running boom, there is more information than ever being shared on social media. However, some of that information is misguided or presented without nuance - if not just straight up inaccurate. Our “hot takes” episodes guide you through some of these topics, drawing from our years of experience in coaching and from an evidence-based approach to coaching and training theory.Discussion points: Should you take electrolytes daily during the summer? Should your easy pace always be

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00:34:20

74: How to Set Realistic Running Goals (With...

Tread Lightly Running Podcast ·

2024/07/13

We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we have our first guest, who has graciously hosted us on her podcast before. Elisabeth Scott of Running Explained joins us for a discussion on running goals. Discussion points include: Process goals vs outcome goals How much can you improve in a training cycle? How to set realistic running goals How to use race equivalency calculators Mental vs physical limitations How to

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00:37:18

73: How to Use Heart Rate Zones for Running

Tread Lightly Running Podcast ·

2024/07/06

We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running. Discussion points include: Who should use heart rate zone training? Are Garmin’s heart rate zones accurate? How to calculate your individual heart rate zones Understanding the five-zone model Should you use your watch or a chest strap to measure HR on runs? Should certain runners NOT use heart rate zones? What is cardiac drift? Should you use heart rate

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00:30:30

72: How to Train for Your First Half Marathon

Tread Lightly Running Podcast ·

2024/06/29

The half marathon is one of the most popular race distance out there, for both experienced and novice runners. This episode focuses on how to train for your first marathon - while minimizing injury risk and enjoying the experience. These tips can also be helpful even if you are an experienced half marathon runner! Discussion points include: Do you need to race shorter distances before you do a half marathon? How long should you spend training for your first half marathon? How to pick a half

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00:30:04

71: How to Travel for a Marathon (Or Other...

Tread Lightly Running Podcast ·

2024/06/22

Are you traveling for a marathon (or other distance) soon, either domestically or internationally? Then this episode is for you! We have tips on how to make your destination race - and all the travel logistics around it - the smoothest and most enjoyable experience possible. Discussion points: Managing your hydration while traveling for a race How to sleep on an airplane How to deal with jet lag around your race Should you do a shakeout run after arriving at your destination?

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00:30:38

70: How to Fit Running and Training into Your Life

Tread Lightly Running Podcast ·

2024/06/15

Easy runs, interval workouts, strength training, prehab work, warm-ups, cross-training, and recovery - it’s a lot for anyone, much less if you are balancing a job and family! Additionally, you may have received messaging before that you NEED to do more to improve - but maybe that doesn’t mesh with your real life. There is a big gap between training theory and the actual applied practice of training. So how do you fit in running, strength, and supplemental training into your life? We are bringing

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00:36:52

69: How to Adjust Your Race for Injury, Illness,...

Tread Lightly Running Podcast ·

2024/06/08

This experience happens to virtually every runner. No matter how well your training cycle went, race day doesn’t go as planned. You get sick on race week, the weather forecast looks sub-optimal, you have a lot of work stress, or you just don’t feel great on race day. We draw on our coaching experiences as well as a basic understanding of race day physiology for this episode. Before all that, we answer a listener’s question about what to do in the couple of months before starting a marathon training

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00:29:09

68: Do You Need Stability Shoes? Understanding...

Tread Lightly Running Podcast ·

2024/06/01

Are stability shoes outdated or the magic key to preventing injury? It’s actually neither - for some runners, they are the appropriate shoes, but they aren’t for everyone. We discuss overpronation and stability shoes in this episode. Discussion points include: Understanding pronation and supination in the running stride Is overpronation bad? What are stability shoes and how do you if know you need them? Will stability shoes prevent injury? How do you know if you are wearing the right running

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00:27:35

67: Is The Boston Marathon Overhyped?

Tread Lightly Running Podcast ·

2024/05/25

The big marathons including Boston and New York are ubiquitous on social media - but do they live up to the hype? We take a different format in our episode today and provide you with a nuanced hot take (as paradoxical as that sounds) on the most popular marathons. First, we answer a listener’s question about taking Tylenol or Advil before a race. Then, we dive into a hot take: are the World Marathon Majors, including the Boston Marathon, overhyped on social media? Discussion points include:

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146 results

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