Tread Lightly Running Podcast

A 5K and a marathon are objectively different distances - but they are also more similar than you think. If you’ve ever wondered why the 5K is technically a long-distance race, or what the difference between training for a mile and a marathon is, this episode is for you! We’ll discuss the metabolic and mechanical differences of the short, middle, and long distances, plus how those theoretical differences translate into training.

Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who regularly debunks fitness myths on his popular social media page, @bdccarpenter. He’s also the author of “Everything Fat Loss: The Definitive No Bullsh*t Guide” and “Fat Loss Habits: The No Bullsh*t Guide to Losing Weight.”In part two of our interview with Ben, we discuss how to navigate social media advice, gatekeeping in ...

Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who regularly debunks fitness myths on his popular social media page, @bdccarpenter. He’s also the author of “Everything Fat Loss: The Definitive No Bullsh*t Guide” and “Fat Loss Habits: The No Bullsh*t Guide to Losing Weight.”

In part one of our interview with Ben, we discuss fat loss myths. You’ll learn about why most diets fa...

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,...

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 s...

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 a...

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 th...

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!

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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, ...

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’l...

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/treadligh...

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 advan...

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 ...

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 run...

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://tailwindnutritio...

Is running always health-promoting - or is there a point where running can be unhealthy? In this episode, we discuss the health benefits of running, examine claims that running increases risk of certain diseases, and explore how training for performance may be different than training for health.

Thank you to our sponsors:

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredi...

Burnout can happen to any runner, regardless of fitness or experience. That lack of any desire to run is nothing to be ashamed of - but it’s also not something to ignore. In this episode, we discuss the causes of running burnout and how to navigate burnout and build back.

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 purchas...

Running economy is one of the top performance determinants for long distance runners - but what exactly is it? Can your watch measure it? How do you improve it? We sit down with exercise scientist Dr. Shalaya Kipp to learn about running economy and what it really means for running performance.

Thank you to our sponsors:

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingred...

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...