Tread Lightly Running Podcast

Tread Lightly Running Podcast

The Tread Lightly Running Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. . You'll learn about how to run faster, marathon training, the latest fueling science, how to prevent running injury, 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.

Episodes

June 28, 2025 34 mins

If you are preparing for a hilly race, such as the New York City Marathon, or a downhill race such as a REVEL marathon, your training will look different from what it would for a flat marathon. We guide you through an evidence-based, practical approach for training for a hilly race - including creative interventions if you live in a flat area.

You will learn:

✅ The different energetic and mechanical demands of uphill and downhill ru...

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Injuries are multi-factorial, and injury prevention is complex. In this episode, we chat with Dr. Victoria Sekely on injury risk, strength training, running form, and more. She will guide you through myths, facts, and nuance around running related injuries.

You will learn:

✅ Are some runners more injury-prone?

✅ Is pronation a big deal - or normal?

✅ How to manipulate training load

✅ The mind-body connection of pain tolerance

✅ Does Pila...

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June 14, 2025 33 mins

As many runners know, a run takes more time than just the miles themselves. You have a pre-run warm-up and recovery nutrition - and so you may wonder if you really need a cooldown after your run, or if you can save some time there. In this episode, we answer a common listener question about what a cooldown after runs actually does - and if you need to do them. 

We break this discussion into a physiological explanation of what a cool...

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Are you confused about all the zone 2 chatter on social media? Do you experience frustration when you try to run and your watch tells you running in zone 3 despite it feeling easy? There is so much information about zone 2 and running - and some of it is correct, some of it is over-simplified, and some is over-exaggerated. 

In this episode, you will learn what exactly zone 2 is - and how much it actually matters for running. We answ...

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Are you looking for a good audiobook to listen to as you start logging more miles this summer? We have a whole list of audiobook recommendations for your long runs, plus our current favorite running books. 

Our recommendations include:

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In this episode, we are joined by the wonderful Mirna Valerio, a best-selling author, content creator, and accomplished ultra runner and multisport athlete. Mirna discusses how she learned to embrace new sports and hobbies during a long break from running. Whether you take an intentional or forced break from running, you’ll learn a lot from her discussion on identity, the mental side of a break from running, and more. 

 In this epis...

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May 16, 2025 37 mins

Whether you are aiming for a 1-hour 10K, want to run a sub-50 min 10K, or even a sub-40 min 10K, this episode is for you! We discuss how to run PR in the 10K, no matter your pace. This episode is for intermediate to experienced runners. If you are looking for more information on your first 10K, tune into episode 38! 

In this episode, you will learn:

  • The benefits of including a 10K in your race schedule
  • Weekly volume and long runs ...
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One of the most common running questions, from the 5K to the marathon, is about how to set goals. You have big, exciting time goals and you want to achieve them - but are they realistic? How much progress can you expect in a training cycle? How do you set goal pace? 

This discussion brings you practical guidance for setting time goals in running, whether you are a beginner or an experienced runner. We discuss setting marathon goals,...

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Morning runners will skip a pre-run snack for many reasons: gut comfort, time constraints, or the belief that running fasted will make them faster. For years, fasted running was trendy and even recommended. However, science and training theory evolve, and so we’re here to tell you in 2025: fed is fastest, and that includes during training. 

We address some common misconceptions around fasted running. Does fasted cardio make you a be...

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Many runners find it difficult to balance their enjoyment of the sport with their goals. We sit down with Laura Green (@lauramcgreen), who has created her brand around the fun side (and poking fun at) running. She chats about finding the balance of fun and competition in your running. 

This episode is sponsored by:

  • BodyBio: If you are searching for a flavorless electrolyte, consider BodyBio E-lyte! Use code AMANDA25 and follow li...
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Fatigue resistance - also called durability or physiological resilience - is the ability to not slow down when physiological fatigue sets in. Fatigue resistance is what part of what keeps you from slowing down at the end of your half marathon, marathon, or ultra. We dive into the science of durability, as well as providing practical tips for how to improve your fatigue resistance.


In this episode, you will learn:

  • What is fat...
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April 12, 2025 35 mins

Many episodes back, we provided some guidance on how to run a 5K as a newer or intermediate runner. This episode is for our more experienced runners who are coming to the 5K and want to run fast. Whether you are aiming for sub-20 and or sub-30, this episode will guide you through how to structure your training for your fastest 5K yet. 

  • In this episode, you will learn:
  • If you need long runs during 5K training
  • How many miles per wee...
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April 5, 2025 28 mins

With record numbers of lottery entrants to the majors, we are seeing marathon participation boom! More runners are finishing the marathon now than ever. The average women’s marathon finish time is now approximately 4:50 - which means many runners finish in the five to six hour range. This episode provides a guide for 5-6 hour marathoners, whether you are running your first marathon or aiming for a PR in that time range. 

In this epi...

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We speak often on this podcast about strength training for runners - which is drastically different than lifting for aesthetics. We are joined by running and strength coach Montana Depasquale for a discussion on how to pick a strength training plan that will actually improve your running performance - not just change your appearance.


In this episode, you’ll learn:

  • What to look for in a strength training plan
  • Should you lift t...
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Most runners inevitably deal with these minor issues - blisters, black toenails, chafing, and more. They aren’t full injuries, but they certainly are inconvenient and uncomfortable. We guide you through how to prevent these, how to treat them, and if you can run through them when they happen.  

In this episode, you’ll learn how to deal with:

  • Calf cramps
  • Blisters
  • Chafing
  • Black toenails
  • Numb toes during a run
  • Red and itchy legs while ru...
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March 15, 2025 29 mins

If a 10-15 minute investment each week helped you run faster, would you do it? In this episode, we explore plyometrics for runners and how they can help you run faster with just a few minutes per week - when done correctly. 

In this episode, you’ll learn:

  • What are plyometric exercises?
  • How runners can benefit from plyometrics
  • How to incorporate plyometrics into your routine
  • Who should NOT do plyometrics
  • Sample plyometric exercises
  • Com...
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Ketones, bicarb, creatine, and more - there are more supplements for runners on the market now more than ever. We discuss some of the most popular supplements for runners, including the research, potential benefits, risks, and more.


In this episode, you’ll learn about:

  • Branched chain amino acids (BCAAs)
  • Ketone monoester supplementation
  • Sodium bicarbonate (“bicarb”) supplements
  • Black currant supplements
  • Creatine for runners

<...

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We sat down for a thought-provoking discussion with Tina Muir, former elite runner and sustainability advocate. Tina brings a balanced and accessible approach to how runners can reduce environmental waste and make small, effective changes for climate justice. 

 Tina hosts the Running for Real podcast, on which she discusses climate justice and social change. She is the co-author of Becoming a Sustainable Runner, is the Sustainabilit...

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February 20, 2025 36 mins

After completing a marathon or two, most runners set their sights on running their fastest marathon. However, when you train for a marathon PR, it’s too easy to fall into the trap of overreaching, or to end up injured. In this episode, we’ll guide you through how to train for a marathon PR - and actually reach that PR on race day. 

The advice is this episode is targeted towards intermediate and experienced marathoners; if you are ru...

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You asked, and we answered - it’s another Q&A episode! In these episodes, you can pick our brains as experienced running coaches. All answers are generalized, not individual. 

We answer your questions, including:

  • Is running selfish?
  • How do you add in speedwork as a beginner?
  • How do you prevent overstriding and increase your cadence?
  • How does wind impact your running paces?
  • Does creatine...
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