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Tread Lightly Running Science Podcast: Daily Summaries Delivered
by Amanda Brooks and Laura Norris
The Tread Lightly Running Science Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. Each week provides a science-based episode on how to run faster, marathon training, fueling, injury prevention, 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. They've appeared in Runner's World, SELF, NPR, Outside, and other major media.
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- 4 days ago35 min
Sweat, Sodium, and Running Performance: What the Science Actually Says
You likely have heard both sides of the debate, as one side argues that sodium supplementation is overrated, while the other side shills sports drinks with a full gram of sodium. In this episode, we dive into the research to present you with a nuanced, science-backed discussion on the widely varying sodium needs of runners. You will learn how to determine your sweat rate and sodium needs, if sodium will prevent muscle cramps, and more.Thank you to our sponsors:✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.In this episode, you’ll learn:✅ Sweat rate vs sweat concentration✅ The role that sodium plays in hydration, carbohydrate absorption, and more✅ If sodium supplementation prevents muscle cramps✅ How to know if sweat testing is appropriate or not✅ The signs and symptoms of too much and too little sodium✅ If sodium pre-loading works before a race✅ Ideal sources for sodium supplementation during runs✅ Why too low sodium can be dangerousTread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.References🔬PMID: 42190283🔬PMID: 40089940🔬PMID: 41561158🔬 https://link.springer.com/article/10.1186/s44410-025-00011-9🔬 PMID: 36431252If you enjoyed this episode, you may like:🎧 What Your Running Gel Label Actually Means with Kylee Van Horn (8 Aug 2025)🎧 The Science of the Long Run (17 July 2026)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/
- 1 weeks ago44 min
The Science of the Long Run: Why It Matters More Than You Think
The long run is a staple of training plans from the 5K to ultra - but why? In this episode, we discuss the science of long runs, including the physiological adaptations, progressions, specificity and more. Plus, we answer your questions about why sleep is difficult after a long run, if walk breaks are okay, and if you treadmill long runs at a lower heart rate are better than outdoors.Thank you to our sponsors:✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/In this episode, you’ll learn:✅ Why long runs are beneficial✅ If fueling your long runs compromises adaptations✅ How to progress your long runs✅ How often you should do long runs at goal race pace✅ Cardiac drift, cadence, and other things to pay attention to on long runs✅ Terrain specificity during long runsIf you enjoyed this episode, you may like:🎧 Gut Training for Runners with Claire Shorenstein, CSSD, MS (10 July 2026)🎧 Base Building Blueprint to Set Yourself Up for a Year of Running Success (2 Jan 2026)🎧 Half Marathon Taper: It’s Not Just Less Running (27 March 2026)References🔬PMID: 38389144🔬PMID: 36173597🔬PMID: 40878015🔬 PMID: 40623829Tread 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/
- 2 weeks ago38 min
Gut Training for Runners: How to Fuel Without Stomach Problems with Claire Shorenstein, MS CSSD
Most runners have experienced sloshy stomach, nausea, urgency, or other GI issues during a race or run. However, GI problems do not have to be a part of running! We discuss gut training with board-certified sports dietitian Claire Shorenstein. You will learn protocols for gut training, if gut training reverses during your taper, and how to pick the fuel that sits best with you.Thank you to our sponsors:✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.In this episode, you’ll learn:✅ What gut training actually is✅ An effective gut-training protocol for runners✅ How your daily diet impacts gut training✅ Understanding carbohydrate sources and gut transports✅ How chewing is part of gut training✅ If gut training detrains during a taper or off-season✅ How to improve gut tolerance when racing in the heat✅ If you need to train your gut for hydrationTread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.Connect with our guest:Claire Shorenstein, MS, CSSD is a board-certified sports dietitian. She is an accomplished ultra-marathoner and Boston Marathon finisher as well as certified running coach. She works 1:1 with endurance runners to help them achieve their nutrition and performance goals.You can connect with Claire:🌐 https://www.eatforendurance.com/📲 https://www.instagram.com/eatforendurance/🎙️Eat for Endurance PodcastIf you enjoyed this episode, you may like:🎧 What You Really Need to Know About Fueling Your Runs (28 Nov 2025)🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024)🎧 What to Eat Before a Race, from the 5K to Marathon (24 April 2026)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/
- 3 weeks ago36 min
What Research Actually Says About Ferritin, Iron Deficiency, and Running
Are you noticing that you are tired all the time and cannot seem to hit your paces in training? Those are not symptoms to ignore. Sometimes, these are signs of low ferritin levels that warrant bloodwork and a doctor visit. In this episode, we examine the research on low ferritin and running, including the causes, how to treat, and how to prevent low ferritin.Thank you to our sponsors:✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/In this episode, you’ll learn:✅ Why general population reference ranges for iron are not appropriate for endurance athletes✅ Why iron and ferritin levels matter so much for runners✅ Signs and symptoms of low ferritin levels in runners✅ Why runners are so prone to low ferritin levels✅ How long it takes for iron levels to increase✅ What impacts your iron intake and absorptionReferences🔬PMID: 35565873🔬PMID: 38407751🔬PMID: 31413088🔬 https://lpi.oregonstate.edu/mic/minerals/iron#toc-nutrient-interactions🔬 PMID: 36728680🔬PMID: 25247929🔬https://link.springer.com/article/10.1007/s40279-024-01992-8🔬\https://cdnsciencepub.com/doi/abs/10.1139/apnm-2012-0361#.WYClN9PyvBJ🔬 PMID: 28452395🔬 PMID: 37895389🔬 https://ashpublications.org/blood/article/140/Supplement 1/11074/488529/Prevalence-of-Iron-Deficiency-in-Endurance-RunnersTread 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/
- Jun 27, 202638 min
Why Your Half Marathon Has Plateaued (And How to Train for a Breakthrough)
Repeatedly missing your running goals is a frustrating experience, especially if you are training hard for a race. In this episode, we discuss what causes a half marathon plateau and solutions to break through to the next performance level. You will learn how to know if you need more speed, goal pace training, endurance, or strength when training for a half marathon. Even if your races have not plateaued, the advice in this episode will help you keep progressing in your half marathon times.Thank you to our sponsors:✨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/✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.In this episode, you’ll learn about:✅ What defines and causes a performance plateau✅ Recovery variables that could cause a plateau✅ Why more is not always the solution to a performance plateau✅ If speed, endurance, or another variable is your limitation✅ Why overdoing half marathon pace could plateau youIf You Enjoyed this Episode, You May Like:🎧 Does Zone 2 Actually Matter for Runners? (6 June 2025)🎧 VO2Max Workouts, Threshold Runs, and More: Understanding the Different Type of Running Workouts (12 April 2024)🎧 Why 80/20 Does Not Work for Every Runner with Jonah Rosner (12 December 2025)🎧 Fatigue Resistance: How to Not Slow Down at the End of Your Race (18 April 2025)References🔬PMID: 32421886🔬PMID: 41765005🔬PMID: 40740427Tread 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/
- Jun 20, 202641 min
Thinking About a 50K? 50 Miler? How to Run Your First Ultra Marathon, According to Science
You have loved our episodes on how to run your first half marathon and marathon - so today, we have an episode for those of you who feel ready to go further. We discuss how to train for your first ultra marathon, whether you are doing a 50K, 50 miler, or 100mile. You will learn how to structure workouts and long runs, how to prepare for elevation gain, how to fuel, and more! Thank you to our sponsors:✨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/✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.In this episode, you’ll learn about:✅ The physiological demands of ultra marathons✅ How to use back to back long runs in ultra training✅ How to prepare for uphills and downhills ✅ Types of workouts to include in your first ultra build✅ If hiking can help you prepare for your first ultra✅ Nutrition and hydration for your first ultra race✅ Recommended gear for ultra marathonsIf You Enjoyed this Episode, You May Like:🎧 Fatigue Resistance: How to Not Slow Down at the End of Your Next Race (18 April 2025)🎧 Running at High Altitude (2 November 2023)🎧 Heat Acclimation Strategies and Science-Backed Cooling Techniques (29 May 2026)References🔬PMID: 41334713🔬PMID: 35213820🔬PMID: 25943654🔬PMID: 2710655🔬 PMID: 37222863🔬PMID: 40757594🔬Van Horn, Kylee. (2025). Practical Fueling for Endurance Athletes. Human Kinetics 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/
- Jun 13, 202632 min
Understanding Foot Strike: Does It Impact Injury or Performance?
Pronation can be misunderstood as a scary, dangerous risk for injury - and people use that to sell you something. In reality, a certain degree of pronation is a normal part of the running gait. However, excessive or limited pronation can be problematic for some runners. So how do you know if you need to worry about overpronation or buy stability shoes? In episode 171, we take an evidence-based approach and guide you through anatomy and recent research surrounding pronation. Thank you to our sponsors:✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or $100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/In this episode, you’ll learn:✅ Why pronation is a normal part of a healthy running gait✅ If stability shoes are appropriate for you or not✅ Whether pronation causes an injury or is a symptom of an injury✅ Should you change your running gait?✅ The difference between overstriding and heel striking✅ Should you increase your running cadence?If You Enjoyed this Episode, You May Like:🎧 Can You Run Through Plantar Fasciitis? With Dr. Lisa Mitro (10 October 2025)🎧 Cutting Through Running Shoe BS: Carbon vs Nylon Plates, Heel Drop, and What All the Jargon Means (23 February 2026🎧 Do You Really Need to Change Your Running Form? (15 August 2025)References🔬PMID: 3173344🔬https://link.springer.com/article/10.1007/s40279-019-01238-y🔬PMID: 38427634🔬PMID: 37285634🔬PMID: 41810458🔬PMID: 29100250🔬 PMID: 31147098Tread 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/
- Jun 6, 202635 min
What Does "Wake Up Your Glutes" Actually Mean? Dr. Gaby Go, DPT Explains Glute Activation
You have probably encountered claims that your “glutes aren’t firing” or that you have “sleepy glutes,” and that lazy glutes are hurting your running. This approach misses a lot of nuance: if you can stand, your glutes work; but weak glutes can impact running injury risk and running economy. We are joined by Dr. Gaby Go, DPT and run coach, who explains the nuances of glute activation and why strong glutes matter for runners.Thank you to our sponsors:✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/In this episode, you’ll learn:✅ How the glutes and agonzing/antagonizing muscles work in your running stride✅ What does “glute activation” actually mean?✅ If squeezing your glutes while you run helps or harms✅ Signs and symptoms of underactive or weak glutes✅ Whether sitting all day harms your running or not✅ When to use bodyweight/banded glute exercises and when to progress them✅ How to know if you are doing too much strength training✅ Do you need to change your running form for optimal glute activation?Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.Connect with our guest:Dr Gaby Go on Instagram: https://www.instagram.com/dr.gabygo/Work with Dr. Gaby Go at https://gorunstronger.com/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/
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About Tread Lightly Running Science Podcast
The Tread Lightly Running Science Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. Each week provides a science-based episode on how to run faster, marathon training, fueling, injury prevention, 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. They've appeared in Runner's World, SELF, NPR, Outside, and other major media.
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Frequently Asked Questions
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