Tread Lightly Running Podcast

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/

Run-walk is an under-rated training approach for many runners. It’s not just reserved for new runners: you can use it during the summer heat, when returning from injury or having a baby, in ultra distances, as you age, and more. This episode focuses on run-walk, including when to use it, how to structure it, how to pace it, and more.Thank you to our sponsors:✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 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.✨ 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.✨ 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:✅ Who benefits from using run-walk✅  How to pace run-walk intervals✅ What is the Galloway Method?✅ How to structure your run-walk intervals✅ When you should not use run-walk✅ Other practical tips for run-walk✅ Can you do speedwork if you regularly use run-walk?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/➡️ 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/

If you’ve had it before, you know that nagging pain in the arch of your foot all too well. We sit down with Dr. Lisa Mitro, DPT, to discuss how to treat one of the most common running injuries - plantar fasciitis. She describes the symptoms of plantar fasciitis, how to treat it acutely and long-term, and answers your biggest question - how you can keep running. 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.comIn this episode, you will learn:✅ Signs and symptoms of plantar fasciitis✅ How do you treat plantar fasciitis?✅ Can your running shoes cause PF?✅ Why big toe strength matters✅ Do orthotics help?✅ Can you run through plantar fasciitis?✅ How long does it take for plantar fasciitis to heal?About our guest:🔗 Connect with Dr. Lisa Mitro at https://www.drlisadpt.com/🔗 Follow Dr. Lisa on IG at @dr.lisa.dptLet’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/

VO2max is trendy right now - but is training for VO2max legit or grift? We dive into the science of VO2max, how to improve it, and if it actually matters for long-distance runners. Thank you to our sponsors:✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 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. In this episode, you will learn:✅ What is your VO2max?✅ What do VO2max numbers actually mean? ✅ How is VO2max calculated?✅ Is your Garmin’s VO2max estimate accurate?✅ How much does VO2max matter for performance?✅ How to improve your VO2max✅ Can you improve your performance without changing your VO2max?✅ Is VO2max a health indicator?Field Tests for VO2max:Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator. 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator.Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR. References:🔬 PMID: 17414804🔬 PMID: 36754060🔬https://bjsm.bmj.com/content/early/2025/06/04/bjsports-2025-110186Let’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/

As we approach our 1 MILLION plays marker, we wanted to take you on a peek behind the scenes! Get to know us a little bit more in this special episode where we discuss the podcast, take you behind the scenes on content and production, and share a bit more about ourselves.Thank you to our sponsors:✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.✨ 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.In this episode, you will learn:✅ How we feel about the podcast at 1M listens in✅ How we curate episodes and choose interviews✅ Our backgrounds with running and sport✅ Laura’s experience getting her MSc in Applied Exercise Science✅ Amanda’s experience writing her book✅ What’s shaped our running✅ Our takes on the current state of runningLet’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/

The World Marathon Majors (New York, Chicago, Boston, Sydney, London, Tokyo, and Berlin) are the most popular races in the world. However, with their popularity come some unique logistical challenges: international travel, jet lag, large crowds, and more. We’ve coached dozens (if not hundreds) of runners through the world majors and bring you our best advice for setting yourself up for an enjoyable and successful race experience at a World Major Marathon. 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.comIn this episode, you will learn:✅ Adjusting your pre-race nutrition around international cuisines✅ Planning for pre-race shakeouts and events✅ How to manage jet lag before your race✅ Navigating start line logistics✅ Can you run a PR at a marathon major?✅ How to get into the marathon majors✅ How much does it cost to run a marathon major?✅ Public transportation at majors marathons✅ Planning for future world marathon majorsReferences: 🔗 PMID: 39981510Let’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/

Lydia Nader-Urdiales, a registered dietitian and endurance athlete, shares her expertise on weight loss for runners. She challenges common myths, emphasizing that weight loss can occur without jeopardizing performance or increasing injury risk. Lydia discusses the importance of body positivity, safe fueling during runs, and the complexities of weight fluctuations in marathon training. She also highlights the significance of nutritional quality, common pitfalls to avoid, and the unique nutrition needs of runners, urging a focus on health over the scale.

Race day seldom goes as planned. Whether you forget to pack something, the forecast isn’t favorable, or you encounter some challenging miles, race day problems can happen to even the fittest of runners. We draw on our years of coaching hundreds of runners to guide you through how to creatively problem-solve various race-day issues. Even when the race doesn’t go your way, you can still come away with a positive experience and maybe even a PR! 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.✨ Shokz: Open ear headphones so you can enjoy your music or audiobook while staying safe and aware of your surroundings. Use code RUNTOTHEFINISH for $10 off at https://shokz.com?utm_source=TLR&utm_medium=website&utm_campaign=podcastIn this episode, you will learn:✅ What to do if you have to wear new gear on race day✅ Managing race day nerves and appetite suppression✅ How to adjust for a race day start delay✅ How to adjust for different weather scenarios (heat, rain, cold, etc)✅ What to do if you begin to fatigue in the middle of a race✅ How to manage cramping in a race✅ Dealing with nausea during races✅ How to know when to DNFLet’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/

Zone 2 is the most popular training zone - but is it the only training zone you need? We delve into all five training zones and their unique benefits. You’ll learn how to determine each zone by heart rate, rate of perceived exertion (RPE), and talk test, plus how to use them in training. *Laura misspoke around minute 23. The Cori cycle converts lactate into glucose, not glycogen, to then be shuttled back into the muscles to undergo anaerobic glycolysis. Thank you to our sponsors:✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang 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.comIn this episode, you will learn:✅ Why you need to train at intensities beyond zone 2✅ How to calculate your training zones✅ Is it worth running in zone 1?✅ Is zone 3 really “the gray zone”?✅ The value of threshold/zone 4 workouts✅ The benefits of training in zone 5 (interval training)✅ Why heart rate monitoring is less reliable in zone 5✅ Can heart rate zones be used on race day?References:🔬 PMID: 39390310🔬PMID: 38695978🔬PMID: 36900796🔬PMID: 40225831Let’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/

What happens if ChatGPT makes you a training plan? Will wearing a weighted vest protect you from the symptoms of perimenopause? Are continuous glucose monitors the tool for improving your nutrition? We tackle several social media trends and give our unfiltered, evidence-based hot takes.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.✨ 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.comIn this episode, you will learn:✅ Do you need electrolytes?✅ Our hot take on AI coaching✅ Do nasal strips improve running performance?✅ Are continuous glucose monitors beneficial?✅ Do carbon plated shoes increase your injury risk?✅ Should you change your workouts based on your menstrual cycle (cycle syncing)?✅ Does weighted vest training help perimenopausal athletes?References:🔗https://news.ucr.edu/articles/2023/04/28/ai-programs-consume-large-volumes-scarce-water🔬 PMID: 32683573🔬 PMID: 37658967🔬PMID: 40059889🔬PMID: 28483221🔬 PMID: 24286345🔬PMID: 38600646🔬PMID: 40439067Let’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/