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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

00:33:29

66: How to Improve Your Mile Time

Tread Lightly Running Podcast ·

2024/05/18

The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is an entirely different challenge. In this episode, we discuss how to improve your mile time - whether you are aiming for a 5 minute mile or 12 minute mile. Discussion points include: What are the benefits in racing a mile? The physiology of racing a mile How to train for

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00:27:51

65: Does Running Make You Look Older? And Other...

Tread Lightly Running Podcast ·

2024/05/11

A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we wade through the myth and evidence in this episode. How does blood donation impact your running? Does running make you look older? Do zero drop shoes protect you from running injury? Should you stop running when you reach menopause? Is running marathons bad for your health?

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00:29:47

64: Does Body Size Impact Your Training? Tips for...

Tread Lightly Running Podcast ·

2024/05/04

Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However, we’ve noticed that a lot of the online advice that focuses mostly on how to start running if you have a larger body - but what about if you are a seasoned runner who is taller, more muscular, or heavier? Discussion points include: What are the Athena and Clydesdale

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00:30:58

63: How to Start Running Again After Injury

Tread Lightly Running Podcast ·

2024/04/27

First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice. Discussion points include: When can you start running again injury? Designing return to run plans based on how long you were off How to use cross-train during injuries How to reintroduce hard

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00:33:51

62: How to Run a Sub 2 Hour Half Marathon

Tread Lightly Running Podcast ·

2024/04/20

One of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster than the average finisher - it's a time that represents lots of hard work and dedication. In this episode, we are sharing tips from our years of coaching runners to this goal. Even if you have already run a sub-2 half marathon, this episode may still have some helpful running tips for you! Discussion points include: How do you know if you could run a sub-2 half marathon?

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00:35:47

61: VO2max Workouts, Threshold Runs, and More:...

Tread Lightly Running Podcast ·

2024/04/13

What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more. Before delving into the main discussion, we answer a listener’s question on running shoes for the treadmill. Discussion points include: When should you start adding running workouts to your training? How to start introducing running workouts as a beginner What are fartlek runs? Distinguishing between

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00:35:55

60: Strength Training for Runners

Tread Lightly Running Podcast ·

2024/04/06

We received several listener questions about strength training for runners, and this episode has answers! Discussion points include: Sample schedules for how to include strength training with your running Should you always lift on the same day as a hard run? What are the benefits of strength training for runners? Managing muscle soreness from strength training Should you run or lift first? Is bodyweight strength training enough for a strength training program for runners? How heavy of

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00:32:24

59: Do Age and Gender Make a Difference in Running?

Tread Lightly Running Podcast ·

2024/03/30

How much of a difference do age and gender actually make when it comes to training and performance? We’re taking a deep dive into those topics in this episode! Discussion points: Why do some runners get faster with age? Shifting your perspective on goals as a masters athlete Understanding the physiological causes of gender differences in running Sociocultural variables impacting gender differences Do female athletes need to train differently than male athletes? How much do age and gender actually

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00:36:36

58: How to Pace a Marathon | Updated Episode

Tread Lightly Running Podcast ·

2024/03/23

Join us for another updated episode today! This episode is an update - with better audio quality and additional information - on our popular marathon pacing episode. Discussion points include: Understanding different pacing strategies How does weather impact your marathon pacing Should you use heart rate to set your race day strategy? How to pace a marathon on hilly courses, downhill courses, etc. How to use your fueling strategy to support your pacing strategy When should you start

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00:31:28

57: How to Build Running Endurance

Tread Lightly Running Podcast ·

2024/03/16

Curious about how to build running endurance? If learning how to run faster and longer is your goal, you will want to listen to this episode. Discussion points include: The most important factor when building endurance (our answer may surprise you!) The importance of properly warming up How to overcome cardiac drift Should you use heart rate, RPE, or pace? How to use walking to build your running endurance Can uphill running help you build running endurance? Does strength training help

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00:31:34

56: What You Should Know about Running While Pregnant

Tread Lightly Running Podcast ·

2024/03/09

As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider. This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives. Discussion points include: Basic medical recommendations What is safe for running while pregnant? How to navigate body changes during pregnancy as a runner Hydration

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00:32:54

55: Beer as a Recovery Beverage, The Gotta-Go Urgency...

Tread Lightly Running Podcast ·

2024/03/02

You asked and we are answering! This episode answers listener questions on all things running, including:Should you do a tune-up race or a baseline race before training? Can anyone run a marathon? How to manage incontinence/leakage when running How do you pick the right running coach for you? Are apps like Apple Fitness or Peloton effective for general strength training? How do you incorporate group runs into a training plan? How do you care for blisters, calluses, and black toenails?

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00:32:31

54: Why are You Tired All the Time? Understanding...

Tread Lightly Running Podcast ·

2024/02/24

Are you tired all the time, both during runs and during the rest of the day? We have received a few listener questions on this topic, so we are taking a deep dive into training fatigue, abnormal fatigue, bloodwork, training load management, and more!Amanda’s experience with fatigue and running Normal vs abnormal fatigue Is your nutrition causing fatigue? Low energy availability Eating disorders and disordered eating Is it your training plan that is making you tired? Other factors

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00:35:13

53: How to Qualify for the Boston Marathon

Tread Lightly Running Podcast ·

2024/02/17

Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for most runners - so we are sharing what we have found works in real-life coaching practice. Before all that, we answer a listener’s question on beetroot supplements for running. Discussion points include: Intrinsic vs extrinsic factors that influence one’s ability to run a BQ How to

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00:34:13

52: How Far Should You Run Before a Marathon? An...

Tread Lightly Running Podcast ·

2024/02/10

We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited rule that you should never run longer than three hours in training? We re-recorded our first ever episode for an updated discussion (with better audio quality!). We dive into the science of marathon long run length, as well as provide some practical recommendations. Before all

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00:39:17

51: When to Quit a Run vs When to Push Through

Tread Lightly Running Podcast ·

2024/02/03

We start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most common questions we hear as running coaches: when is it okay to quit a run? When should you push through? When should you skip a run altogether? How do you discern low motivation versus a legitimate reason to quit a run? Discussion points include: Our take on the “no days off” mentality in running What to do when your running motivation is low Should you run with a cold or other

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00:27:54

50: Tired of Hitting the Wall? How to Not Slow Down...

Tread Lightly Running Podcast ·

2024/01/27

This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more. Discussion points include: Why glycogen depletion can cause you to slow down (2:05) Gender and age differences in slowing down during a marathon (3:40) Does the length of your training runs impact your fatigue

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00:34:31

49: What's Causing Your Knee Pain When Running?

Tread Lightly Running Podcast ·

2024/01/20

We answer a listener's question on rebuilding mileage after a few weeks of lower-volume training before diving into a frequently requested topic - knee pain while running. We dive into the different types of knee pain, what causes knee pain for runners, how to treat runner’s knee and IT band pain, and more. Discussion points include: Is running bad for your knees? (3:10) What are the causes of knee pain for runners? (5:28) What causes IT band pain and how to resolve it (6:50) Does changing

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00:32:14

48: Is It Bad to Run in the "Grey Zone?"...

Tread Lightly Running Podcast ·

2024/01/13

What is the grey zone in running? The benefits and detriments of running in the grey zone How to use the talk test When to use zone 3 training Should you do all of your long runs at marathon pace? What is polarized training (hard days hard, easy days easy) Marathon pace/zone 3 workouts Zone 2 vs zone running when you are a beginner runner If you enjoyed this episode, you may also like: 44: Why do you get muscle cramps when running? 9: What is 80/20 running? 2: Zone 2 training and heart rate 32:

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00:29:01

47: US Marathon Trials Preview and Our Picks for the...

Tread Lightly Running Podcast ·

2024/01/06

We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 Marathon Olympic Trials! Discussion points include: A preview of the marathon course and spectating tips The start time controversy How are athletes chosen to go to the Olympics? Understanding the Olympic Standard times The financial costs of hosting the US Olympic Marathon Trials Our picks for who will make the US Olympic Team The track and field Olympic

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146 results

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