Tread Lightly Running Science Podcast

Running is not bad for your knees - if anything, consistent running is remarkably beneficial for your cardiovascular, metabolic, and mental health. In this episode, we delve into the research around running, disease risk, and mortality/longevity. You will learn how running improves heart health, lowers cancer risk, helps you sleep, and more.

In this episode, you’ll learn about:

✅ How endurance training changes your heart

✅&...

Recovery tools have proliferated in the running world over the past few years: red light therapy, ice plunge buckets, peptides, and more. However, the expensive price tag does not guarantee efficacy. In this episode, we look at the data behind various recovery tools and if they actually work - or if they just come with a powerful placebo effect.

In this episode, you’ll learn:

✅ How the placebo effect interacts with recover...

Are broccoli sprout shots the secret to your next PR? Will U-Can gels help you manage weight? And are greens powders a scam or magic bullet? We sit down with registered dietitian Alex Larson, the founder of Alex Larson Nutrition. She answers all our questions on GLP-1s, cortisol-reducing supplements, lactate gels, if Laura can make her own Nomio at home, and more.

In this episode, you’ll learn:

✅ The difference between GLP...

Zone 2 is the magic bullet for improved health and endurance fitness - or it is overrated and spikes your cortisol. You have likely encountered both claims on social media, and neither are correct. In this episode, we dive into the science of zone 2 for runners. We discuss how to set your zone 2 correctly, who should use it, who should ignore their heart rate zones, and what happens if you run slower than zone 2 on your easy runs. ...

Slower summer runs lead to fast fall races - so you have heard. But as you slog through another humid, hot long run, you may be wondering: is there truth to this adage? In this episode, we discuss ideal fall racing temperatures, all the variables that contribute to fall race performances, and how long heat adaptations actually last.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration ...

Post-race recovery is not the avoidance of training. Rather, it is a crucial component of a well-periodized training plan, especially for a marathon or half marathon. In this episode, we first examine the physiological impact of racing a marathon or half marathon on the body. Then, we detail how to approach a recovery phase, including what can enhance or impair recovery after a race.

In this episode, you’ll learn:

✅ What h...

You have likely encountered the advice that all you need to do to run better is to run more. Is training really that simple? In this episode, we discuss high volume running: why people do it, who it works for, and who should skip it. We examine the research and assess unique situations such as busy athletes, beginners, masters athletes, and injury-prone runners. You will also learn how to safely increase and support high volume tra...

Tune-up races are a common piece of many training plans. Are they necessary? Why should you bother racing in the middle of training?

In this episode, we discuss all you need to know about how to run an effective tune-up race (and whether to run one at all). We draw from years of coaching experience and an understanding of various training theories to guide you through how to incorporate non-goal races into your training, in a way th...

“Performance is your potential minus interference - and the brain often interferes with how well we want to do.” Many runners struggle to translate their training to racing, because of race day nerves, negative self-talk, or fear of discomfort. In this episode, we are joined by Dr. Trent Claypool of Summit Sport Psychology to learn how to embrace discomfort, use positive self-talk, and train your brain for your peak per...

In this episode, we bring a nuanced, science-based approach to many hot topics in running right now. What causes muscle cramps? Does Pilates count as strength training? Should slower runners wear carbon plated shoes? Is it possible to overfuel on long runs? Our goal is to provide individualized guidance, rather than click-baity universalized proclamations.

In this episode, we provide our informed takes on:

✅ What actually cause...

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 m...

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 Mi...

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 spo...

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...

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...

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...

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...

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 glu...

In our last episode, we discussed the physiology of running in the heat, including why you run slower. However, you are not doomed to suffer through slow slogs all summer long. In part two of our summer running series, we discuss heat acclimation strategies and cooling techniques to make summer running a little less miserable.

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned compan...