Tread Lightly Podcast

By Amanda Brooks & Laura Norris

What's Tread Lightly Podcast about?

Run smarter, not harder! Amanda Brooks and Laura Norris, MS bring their combined 20 years of coaching experience to break down common running myths, running tips, and more. We provide evidence-based running tips for runners of all distances and experiences.

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Tread Lightly Podcast episodes:

05.18.2024
66: How to Improve Your Mile Time
The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is...
05.11.2024
65: Does Running Make You Look Older? And Other Common Running Myths
A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we...
05.04.2024
64: Does Body Size Impact Your Training? Tips for Runners in Taller and Larger Bodies
Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However,...
04.27.2024
63: How to Start Running Again After Injury
First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice...
04.20.2024
62: How to Run a Sub 2 Hour Half Marathon
One of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster than the average finisher - it's a time that represents lots of hard work and dedication. In...
04.13.2024
61: VO2max Workouts, Threshold Runs, and More: Understanding the Different Types of Running Workouts
What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more. Before delving into the main discussion, we answer a listener’s question...
04.06.2024
60: Strength Training for Runners
We received several listener questions about strength training for runners, and this episode has answers! Discussion points include: Sample schedules for how to include strength training with your running Should you always lift on the same day as a hard run? ...
03.30.2024
59: Do Age and Gender Make a Difference in Running?
How much of a difference do age and gender actually make when it comes to training and performance? We’re taking a deep dive into those topics in this episode! Discussion points: Why do some runners get faster with age? Shifting your perspective on...
03.23.2024
58: How to Pace a Marathon | Updated Episode
Join us for another updated episode today! This episode is an update - with better audio quality and additional information - on our popular marathon pacing episode. Discussion points include: Understanding different pacing strategies How does weather impact your marathon pacing ...
03.16.2024
57: How to Build Running Endurance
Curious about how to build running endurance? If learning how to run faster and longer is your goal, you will want to listen to this episode. Discussion points include: The most important factor when building endurance (our answer may surprise you!) ...
03.09.2024
56: What You Should Know about Running While Pregnant
As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider. This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or...
03.02.2024
55: Beer as a Recovery Beverage, The Gotta-Go Urgency on Runs, and Other Listener Questions!
You asked and we are answering! This episode answers listener questions on all things running, including: Should you do a tune-up race or a baseline race before training? Can anyone run a marathon? How to manage incontinence/leakage when running ...
02.24.2024
54: Why are You Tired All the Time? Understanding Fatigue and Running
Are you tired all the time, both during runs and during the rest of the day? We have received a few listener questions on this topic, so we are taking a deep dive into training fatigue, abnormal fatigue, bloodwork, training...
02.17.2024
53: How to Qualify for the Boston Marathon
Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for...
02.10.2024
52: How Far Should You Run Before a Marathon? An Updated Episode on the Three Hour Long Run "Rule"
We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited...
02.03.2024
51: When to Quit a Run vs When to Push Through
We start with a listener about timing warm-ups before driving to go for a run. Then, we dive into one of the most common questions we hear as running coaches: when is it okay to quit a run? When should...
01.27.2024
50: Tired of Hitting the Wall? How to Not Slow Down in Your Next Marathon
This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a...
01.20.2024
49: What's Causing Your Knee Pain When Running?
We answer a listener's question on rebuilding mileage after a few weeks of lower-volume training before diving into a frequently requested topic - knee pain while running. We dive into the different types of knee pain, what causes knee pain...
01.13.2024
48: Is It Bad to Run in the "Grey Zone?" Understanding Moderate Pace Running
What is the grey zone in running? The benefits and detriments of running in the grey zone How to use the talk test When to use zone 3 training Should you do all of your long runs at marathon pace? What is polarized training (hard...
01.06.2024
47: US Marathon Trials Preview and Our Picks for the US Olympic Team!
We first answer a question about using the bathroom during races. Then, we dive into an exciting topic: the 2024 Marathon Olympic Trials! Discussion points include: A preview of the marathon course and spectating tips The start time controversy How are...
12.26.2023
45: How to Start Running at 40 (and Beyond)
We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond. Discussion points: Benefits of...
12.26.2023
46: Sensitive Stomach Gels, Female Athlete Triad, and More Listener Q&A
We wrap up season 1 of the Tread Lightly podcast by answering some of your questions! Eating disorders/disordered eating in younger athlete population (0:50) Can you go too easy/slow on your easy runs? (7:40) ...
12.09.2023
Episode 44: Why Do You Get Muscle Cramps When Running?
Ever wonder why you get muscle cramps when running? We have the answers - or at least, as the theories behind why you may get crampign from running. After we start with a listener’s question about bathroom issues during runs,...
12.02.2023
Episode 43: Reasons Not to Run a Marathon
This episode might seem like one big hot take, but we are coming at this topic based on real-life coaching experience and an understanding of the physiology of marathon training. As hard as it may be for some to hear,...
11.25.2023
Episode 42: Your Guide to Cold Weather Running
This whole episode answers a listener’s question: what are our tips and tricks for running in cold weather? Amanda and Laura both have years of experience of running in the cold (from living in Northwest Indiana and Colorado). We take...
11.18.2023
Episode 41: How to Improve Your 5K Time
5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for you, the distance can be challenging in terms of speed. If you want to improve your 5K...
11.11.2023
Episode 40: Diet Trends for Runners
After a listener question about training logs, we dive into a controversial topic: diet trends. We are not registered dietitians, so please always defer to a sports RD for individual advice. Here, we take a hard look at what the...
11.04.2023
Episode 39: Running at High Altitude and Altitude Acclimatization
Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatization and running at high altitudes in this episode. We also provide some helpful tips to make your next runs...
10.28.2023
Episode 38: How to Run Your Best 10K Race
In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to require endurance but short enough that you need to develop your speed. This episode is focused on everything you...
10.21.2023
Episode 37: Trail Running Tips for Road Runners
Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We talk about tips for train running to help you get out on the trails and enjoy the experience....
10.14.2023
Episode 36: Understanding Your Running Gait
Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper running form for your feet? We answer those questions - and more - in our discussion on running gait. Discussion...
10.07.2023
Episode 35: Increasing Women's and Girl's Participation in Running
We tackle an important topic in this episode: women's and girls' participation in running. How do we encourage young girls to stick in sport? How do we encourage adult women to participate in running despite barriers - and what are...
09.30.2023
Episode 34: How to Increase Your Running Mileage
We devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury...
09.23.2023
Episode 33: How to Get Your Family and Kids Involved in Running
Do you want to get your family, including spouse and kids, involved in running? In this episode, we share both evidence-based and practical tips for how to run with kids and family. Discussion points include: What distances are appropriate for...
09.16.2023
Episode 32: What Your Running Watch Stats Actually Mean
Has your running watch ever told you that your VO2max improved? Or that your training was unproductive? Running watches give us more information now than ever - but what does that data actually mean? We dive into some of the...
09.09.2023
Episode 31: How to Manage Muscle Soreness from Running
Muscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How to you manage muscle soreness so you can keep training? We answer those questions and more in this episode! Topics include: ...
09.02.2023
Episode 30: How to Taper for a Marathon
This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training...
08.26.2023
Episode 29: Listener Q&A
You sent in your running questions, and we have your answers! We spent this episode answering listener questions, including: What are our tips for training for a marathon in summer weather? How do you improve running cadence - and...
08.19.2023
Episode 28: Our Current Favorite Running Gear
Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear we currently use (and enjoy) in summer 2023: running watches, running shoes, splurge items, sport nutrition, hydration vests, and more!...
08.12.2023
Episode 27: How Many Miles Should You Run Per Week?
We answer one of the most common questions we receive as running coaches: how many miles (or kilometers) should you run per week? Discussion points include: Why your weekly training volume is fluid, not static The rationale for high-volume training ...
08.05.2023
Episode 26: Training Recommendations for Older Runners
This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies to both male and female runners over age 50. Discussion points include: The importance of consistent resistance training Adjustments to your training schedule,...
07.29.2023
Episode 25: Running during Perimenopause and Menopause
We tackle a topic that not a lot of people like to talk about, but affects many runners - how perimenopause and menopause affect your running. Both Amanda and Laura have experience working with runners experiencing mid-life hormonal shifts. Hopefully,...
07.22.2023
Episode 24: The Science of Overtraining
Have you ever felt like your running is getting worse, even as you put in more training? In this episode, we delve deep into the topic of overtraining syndrome and training-overload (signs of overtraining without a medical diagnosis). Overtraining is...
07.15.2023
Episode 23: Mastering Your Mindset and Mental Toughness in Running
Every runner has experienced a race where their fitness was there - but their mind gave up. Mindset plays a tremendous role on endurance performance. However, mastering your mindset and improving your mental toughness in running is not as simple...
07.08.2023
Episode 22: All You Need to Know About Running Shoes
Let’s talk about running shoes! Running shoes are the most essential piece of gear for training - and now, there are more options than ever. This episode answers all the major questions about running shoes. In this episode, we discuss: What...
07.01.2023
Episode 21: How to Start Running Again
Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with life. The question then becomes: how do you start running again? Is it a different protocol if you are returning...
06.24.2023
Episode 20: What to Eat Before a Race
Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day...
06.17.2023
Episode 19: How to Run Faster!
Most runners want to run faster - it's one of the most common questions we receive as running coaches. You can find tons of advice out there on how to run faster - and not all of it is good...
06.10.2023
Episode 18: Postpartum Running
After months of pregnancy, childbirth, and the uncomfortable first six weeks, you are probably eager to start running again after having a baby! However, postpartum running can be a tricky time to navigate. You may not have run in a...
06.03.2023
Episode 17: First Marathon Training Tips
This episode focuses on advice for first-time marathoners! However, even experienced marathoners will find this episode helpful. We delve into the details of marathon training, race day, choosing a race, and more! How do you know if you are ready...

What's Tread Lightly Podcast about?

Download our free app to listen on your phone

Tread Lightly Podcast episodes:

66: How to Improve Your Mile Time

65: Does Running Make You Look Older? And Other Common Running Myths

64: Does Body Size Impact Your Training? Tips for Runners in Taller and Larger Bodies

63: How to Start Running Again After Injury

62: How to Run a Sub 2 Hour Half Marathon

61: VO2max Workouts, Threshold Runs, and More: Understanding the Different Types of Running Workouts

60: Strength Training for Runners

59: Do Age and Gender Make a Difference in Running?

58: How to Pace a Marathon | Updated Episode

57: How to Build Running Endurance

56: What You Should Know about Running While Pregnant

55: Beer as a Recovery Beverage, The Gotta-Go Urgency on Runs, and Other Listener Questions!

54: Why are You Tired All the Time? Understanding Fatigue and Running

53: How to Qualify for the Boston Marathon

52: How Far Should You Run Before a Marathon? An Updated Episode on the Three Hour Long Run "Rule"

51: When to Quit a Run vs When to Push Through

50: Tired of Hitting the Wall? How to Not Slow Down in Your Next Marathon

49: What's Causing Your Knee Pain When Running?

48: Is It Bad to Run in the "Grey Zone?" Understanding Moderate Pace Running

47: US Marathon Trials Preview and Our Picks for the US Olympic Team!

45: How to Start Running at 40 (and Beyond)

46: Sensitive Stomach Gels, Female Athlete Triad, and More Listener Q&A

Episode 44: Why Do You Get Muscle Cramps When Running?

Episode 43: Reasons Not to Run a Marathon

Episode 42: Your Guide to Cold Weather Running

Episode 41: How to Improve Your 5K Time

Episode 40: Diet Trends for Runners

Episode 39: Running at High Altitude and Altitude Acclimatization

Episode 38: How to Run Your Best 10K Race

Episode 37: Trail Running Tips for Road Runners

Episode 36: Understanding Your Running Gait

Episode 35: Increasing Women's and Girl's Participation in Running

Episode 34: How to Increase Your Running Mileage

Episode 33: How to Get Your Family and Kids Involved in Running

Episode 32: What Your Running Watch Stats Actually Mean

Episode 31: How to Manage Muscle Soreness from Running

Episode 30: How to Taper for a Marathon

Episode 29: Listener Q&A

Episode 28: Our Current Favorite Running Gear

Episode 27: How Many Miles Should You Run Per Week?

Episode 26: Training Recommendations for Older Runners

Episode 25: Running during Perimenopause and Menopause

Episode 24: The Science of Overtraining

Episode 23: Mastering Your Mindset and Mental Toughness in Running

Episode 22: All You Need to Know About Running Shoes

Episode 21: How to Start Running Again

Episode 20: What to Eat Before a Race

Episode 19: How to Run Faster!

Episode 18: Postpartum Running

Episode 17: First Marathon Training Tips