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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% off your purchase. ✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/ ✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription. ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content! In this episode, you’ll learn: ✅ How elite runners find financial support for their training ✅ Why elite runners train in groups ✅ The crucial training component that elites include (and recreational runners often skip) ✅ How many miles/hours per week do elite runners train? ✅ Elite runner training intensity and sample workouts References 🔬 PMID: 35362850 🔬PMID: 35418513 https://www.runnersworld.com/training/a69071832/conner-mantz-marathon-speed-workouts/ Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 does hitting the wall feel like? ✅ What role does glycogen play in hitting the wall (or avoiding it)? ✅ Pacing strategies to avoid hitting the wall ✅ Why carb loading matters ✅ How training can be protective against hitting the wall ✅ Does dehydration cause you to hit the wall? ✅ What to do if you hit the wall If you enjoyed this episode, you may also like: 🎧 How to PR in the Marathon (19 Feb 2025) 🎧 How to Not Slow Down in Your Next Marathon (26 Jan 2024) 🎧 What to Eat Before a Race (23 June 2023) 🎧 What You Really Need to Know about Fueling Your Runs (28 Nov 2025) References 🔬PMID: 32216656 🔬PMID: 41179514 🔬PMID: 40531717 🔬PMID: 35565153 🔬PMID: 39200635 🔬PMID: 34010308 Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 your purchase. ✨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/ ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content! In this episode, you’ll learn: ✅ The difference between carbon and nylon plated shoes ✅ Why you shouldn’t train in supershoes all the time ✅ How to safely introduce carbon plated shoes ✅ The pros and cons of high stack height shoes ✅ The most important features to consider when buying new running shoes ✅ Understanding PEBA, TPU, and EVA foams ✅ Do you need a running shoe rotation? If you enjoyed this episode, you may also like: 🎧 What Running Economy Really Means for Your Performance (31 Oct 2025) 🎧 Running Gear: What’s Overhyped vs Worth the Price (23 Aug 2024) 🎧 Do You Need Stability Shoes? (31 May 2024) References 🔬PMID: 40059889 🔬PMID: 24286345 🔬PMID: 33982594 🔬PMID: 41207296 Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

This episode delves into the study design of the headline-grabbing colon cancer and long-distance running study. Broadly, we talk about how correlation doesn't always mean causation, but correlation must first be established to begin to ascertain causation. We also discuss when runners should be concerned about GI bleeding and what to do if you experience it.

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 for Studio Tone It Up & Pop Sugar Fitness. Danielle was recently named "trending fitness star" by Shape Magazine.  She's been in the industry for over a decade and is responsible for thousands of women's transformations online. Danielle specializes in strength + conditioning, as well as HIIT. You can connect with Danielle at @daniellepascente on Instagram. ✨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 navigate poor sleep in the first year ✅ Balancing parent guilt with training ✅ How to fit in training around the balance of parenting and working ✅ Tips for implementing a flexible schedule mindset into your training ✅ What new parents should know as they resume training If you enjoyed this episode, you may also like: 🎧 How to Fit Running and Training into Your Life (14 June 2024) 🎧 Postpartum Running (9 June 2023) 🎧 How to Get Your Family and Kids Involved in Running (22 Sept 203) Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 Raynaud’s syndrome ✅ How to layer for winter runs ✅ Shoe choices for winter running ✅ When to run on the treadmill in winter ✅ How to handle race training during the snow and cold ✅ Do you run slower in the cold? ✅ Dealing with low motivation and seasonal affective disorder ✅ How to balance running and winter sports ✅ Hydration on winter runs If you enjoyed this episode, you may also like: 🎧 Your Guide to Cold Weather Running (ep 42, 24 Nov 2023) 🎧 Your Treadmill Running Questions, Answered (ep 87, 11 Oct 2024) 🎧 A Science-Backed Guide to Hydration for Runners (ep 92, 15 Nov 2024) Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

You've likely heard the guideline "hard days hard, easy days easy" applied to combining strength training and running. People argue that the optimal approach is to run a quality workout and lift on the same day. However, that's not always realistic for the schedule or energy. In this bonus episode, we talk about if you should run and lift on the same day, including what research says and how to build your ideal schedule.

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 building phase, and more! ✨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 is base building and why is it beneficial? ✅ Is base building solely easy running? ✅ How long should a base building last? ✅ Sample workouts for a base building phase ✅ The role of long runs during a base build ✅ How often should you run during a base building phase? References: 🔬 PMID: 40913707 🔬 PMID: 40878015 Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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, you’ll learn: ✅ 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 🎧 Why 80/20 Doesn’t Work For Every Runner (12 Dec 2025) 🎧 Why You Need All Training Zones to Improve a a Runner (29 Aug 2025) 🎧 Does Zone 2 Actually Matter for Runners? (6 June 2025) References: 🔬 PMID: 33344993 🔬 PMID: 36900796 🔬PMID: 35661059 🔬PMID: 26578968 🔬Skiba, Scientific Training For Endurance Athletes ⁠https://www.frontiersin.org/articles/10.3389/fspor.2019.00070/full⁠ Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production and graphics by Laura Norris. Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 we’ll be releasing special subscriber-only content! In this episode, you'll learn: ✅ Normal vs abnormal fatigue ✅ Vitamin D deficiency and low iron levels ✅ Low energy and low carbohydrate availability ✅ Is caffeine or pre-workout overriding your body’s signals? ✅ Eating disorders and disordered eating ✅ Is it your training plan that is making you tired? ✅ Other factors that may cause fatigue If you enjoyed this episode, you may also like: 🎧 The Burnout Episode Every Runner Needs to Hear (7 Nov 2025) 🎧 Why Running Fasted Won't Make You Run Faster (2 May 2025) 🎧 What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (26 July 2024) References: 🔬Jeukendrup & Gleeson. (2016). Sport nutrition. Third edition. **Human Kinetics. 🔬Gropper & Smith. Advanced nutrition and human metabolism. Sixth edition. Wadsworth Cengage Learning. 🔬PMID: 34181189 🔬PMID: 28012184 🔬PMID: 33095376 🔬PMID: 37329147 🔬PMID: 37052052

A listener wrote in: "How much should I be running with a fall marathon in mind (almost a year away)?" We wanted to provide a thorough answer to this question - which is at its root a question about periodization. We outline how you can prepare for a marathon that's a full year away - in a way that will build fitness without burning you out. We discuss: - The importance of a base phase - When to focus on strength training - How to structure spring training based on your limitations - How to use a spring 5K or 10K to set marathon goals - What to do in the early summer References: -PMID: 40913707 -PMID: 39981510

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 http://bit.ly/4nai73H for 10% off your purchase. ✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase. ✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com ✨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 will learn: ✅ What is 80-20 running? ✅ What does 20% of your training hard actually look like? ✅ Polarized vs pyramidal training ✅ Why so much of your training is easy running ✅ How to approach training intensity in a marathon build ✅ The load differences of different training paces Who should and should not use 80-20 training About our guest: Jonah Rosner is a sport scientist, strength coach, and running performance coach based in Brooklyn. He spent the past decade working with athletes across every major American pro sport, including serving as the Applied Sport Science Coordinator for the Houston Texans in the NFL, one of the youngest sport scientists in league history. Jonah now focuses on helping everyday runners train with the same clarity and structure used in elite environments. He partnered with Nike to run the Nike Running Performance Lab NYC, where he used advanced testing and technology to build individualized strength and marathon training programs. Today, Jonah creates some of the most widely shared science-backed running content online. His free weekly newsletter, Marathon Science, breaks down training, strength, fueling, and performance into simple takeaways runners can use immediately. Subscribers get free tools like his daily nutrition guides, carb-loading cheatsheet, and strength-for-runners resources. You can join the newsletter at: https://marathonscience.beehiiv.com/ — it’s packed with practical insights grounded in real sport science. If you enjoyed this episode, you may also like: 🎧 Running for Health vs Performance (14 Nov 2025) 🎧 Is it Bad to Run in Zone 3? (12 Jan 2024) 🎧 Understanding Different Marathon Training Plans and Methodologies (24 Jan 2025) Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase. ✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com ✨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 will learn: ✅ Realistic goals after completing Couch to 5K ✅ Whether to build volume or speed next ✅ What to do if you got injured during couch to 5K ✅ Why you need to gradually progress any speedwork ✅ What to do if you used Couch to 5K to rebuild after injury or a hiatus ✅ How to know if you are ready to run a marathon If you enjoyed this episode, you may also like: 🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025) 🎧 How to Train for Your First Half Marathon (28 June 2024) 🎧 First Marathon Training Tips (2 June 2023) Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

If a supplement offered to make you run faster and lower your risk of injury, you think it’s too good to be true. But with carbohydrates during your run, it is true! Fueling with 60-90 grams of carbs per hour on long runs and races will improve your performance and reduce injury risk. We delve deep into the science around gels and sports drinks during your runs. After listening, you’ll feel more confident about how to fuel your runs to race your fastest and feel your best. Thank you to our sponsors: ✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com ✨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 will learn: ✅ Why you need to fuel long runs - and why you may be fueling less than you think you are ✅ The performance benefits of intra-run fueling ✅ Recommended carb ranges for long runs and races ✅ If one big gel or several smaller gels per hour works better ✅ The one piece of the fueling puzzle you can’t skip ✅ The risks of chronic under-fueling on runs ✅ Do you need to fuel if doing long runs in zone 2? ✅ Do fueling needs adjust based on body mass? ✅ Should you fuel on shorter runs? If You Enjoyed this Episode, You May Also Like: 🎧 Is Sugar Bad for Runners? With Cortney Berling RD MPH (10 Jan 2025) 🎧 What Your Running Gel Label Actually Means with Kylee van Horn RD (8 Aug 2025) 🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024) 🎧 What Running Economy Really Means for Your Performance with Dr. Shayala Kipp (31 Oct 2025) References 🔬 PMID: 41054247 🔬PMID: 40249903 🔬PMID: 40249903 🔬PMID: 40170530 🔬PMID: 40311929 🔬PMID: 39532316 🔬PMID: 33265953 🔬PMID: 35869933 🔬PMID: 40650376 🔬PMID: 36173597 🔬PMID: 40249903 🔬PMID: 40170530 🔬PMID: 32109880 Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

A new study demonstrates improved running economy in elite marathoners who are fueled with 120 grams of carbs per hour, which is the equivalent of FIVE GU gels per hour! The study quickly proliferated across social media, but are the findings applicable to recreational runners? We break down this study in this subscriber-only episode. References: PMID: 41191077 PMID: 39786965