Tread Lightly Running Podcast

This discussion dives into the nuances of running in the 'grey zone,' focusing on the benefits and risks of moderate intensity. Learn how to use the talk test and why not every long run should be at marathon pace. The hosts share insights on fueling strategies for morning runs and the physiological effects of zone 3 training, including its role in lactate clearance and biomechanical adaptation. They clarify the differences between training models and emphasize the importance of balancing easy runs to avoid burnout.

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 fatigueIf 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

Jonah Rosner, a sport scientist and running performance coach, delves into the nuances of 80-20 running. He reveals how this popular training method, initially intended for elite runners, is often misapplied to recreational runners. Jonah emphasizes the importance of varying training intensities, discussing the significance of mechanical load, and when more demanding workouts are necessary, especially as race day approaches. He also addresses who might not benefit from the 80-20 method, encouraging personalization in training regimens.

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 marathonIf 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/

Discover the secret power of carbohydrates during your long runs! Fueling with 60-90 grams of carbs per hour can boost performance and lower injury risk. The hosts dive into the science behind gels and sports drinks, offering practical tips on hitting your carb targets. Learn why hydration and balance are key, and hear about the surprising effects of temperature on fueling needs. Plus, they bust common myths around glycogen depletion and share how to incorporate real foods into your fueling strategy.

How long would it take to get from a 4:30 marathon to a BQ times? When should you change your training paces - or your training approach in general? We answer these and other listeners' questions in this episode! 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 purpose.✨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:✅ Are BQ marathons possible for anyone?✅ How do you know you need to progress your training?✅ How should you adjust training paces throughout a training cycle?✅ Understanding mid-run cravings✅ Advice for a first time back of the pack marathoner✅ When should you visit physical therapy vs self-treatReferences🔬 PMID: 37115611Let’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/

Explore the fine line between running for performance and running for health. Discover insights from a colon cancer study involving ultramarathoners and learn if too much running can be detrimental. The discussion emphasizes the importance of balancing mental health, nutrition, and recovery with performance goals. Find out how training should evolve with age and why VO2 max isn't the only metric that matters. Tune in for tips on creating health-focused training plans that promote longevity and well-being.

Burnout can strike any runner, and it's crucial to recognize its signs. The hosts delve into the various causes of running burnout and provide a step-by-step guide to recovery. They emphasize the distinction between psychological burnout and physiological overtraining. Learn how to adjust your training, set achievable goals, and even the benefits of running without a watch. Engaging in community support can also play a vital role in preventing burnout. The message is clear: prioritize your mental health and redefine your relationship with running.

Join Dr. Shalaya Kipp, a postdoctoral research fellow at the Mayo Clinic and former elite steeplechase athlete, as she demystifies running economy. Discover how this key performance metric differs from efficiency and its massive impact on endurance events like marathons. Learn practical ways to measure and improve your running economy through training techniques, nutrition, and even your choice of footwear. Shalaya also touches on the effects of gear, stretching, and individual genetic factors on your running performance.

While running is a health-promoting activity, running can come with risks: animal encounters, dangerous weather, cars, and other concerns. In this episode, we take a pragmatic approach to navigating different potentially risky situations you may encounter on runs, including how to prepare and how to respond. 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.✨ 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✨ 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. In this episode, you will learn:✅ Why you should run against traffic✅ How to safely run in the dark✅ Why you should always run with your phone✅ How to deal with off-leash dogs on runs✅ Mountain lions, bears, and snakes✅ The risks of running in poor air quality✅ What to do if you get caught in thunder or lightningLet’s stay connected:➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/