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 better fat burner - and does that even matter for running performance? Are there any downsides to running without carbs in the tank? We dive into the research around fasted running and make practical recommendations. Whether you are running for health or marathon training, you will want to listen to this episode! 

In this episode, you will learn:

• Understanding reasons why runners train fasted

• The research behind why fasted running may be holding you back

• Quick and easy-on-the-stomach pre-run snacks

• Is it okay to skip fuel for an easy run?

• Does eating before a run affect training adaptations?

• How to train your gut to tolerate pre-run eating

If you enjoyed this episode, you may also like: 

• Hybrid Training as Health Training wiht Dr. Alyssa Olenick (82)

• Is Sugar Bad for Runners? With Cortney Berling, RD, MPH (98)

• What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (76)

• Ketones, Sodium Bicarb, and Other Supplements for Runners (106)

  
  

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.

References: 

• PMID: 32702658
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🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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 AMANDA BROOKS and follow link to bodybio.com to try E-lyte electrolyte concentrate for your summer hydration needs. 

• Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses! 

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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 fatigue resistance?
• How do you measure durability?
• How much difference does fatigue resistance make in race times?
• How high-carb fueling improves fatigue resistance
• Training interventions to improve durability
• Can supershoes improve fatigue resistance?

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.

If you enjoyed this episode, you may also like:

• Strength Training for Performance vs Aesthetics with Coach Montana (ep 109)
• How to PR in the Marathon (ep 104)
• The Applied Science of Long Run Fueling (ep 5)
• How to Pace a Marathon (ep 58)
• Is it Bad to Run in the Grey Zone (ep 48)

References:

• PMID: 35511416
• PMID: 39384626
• PMID: 37606604

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 week should you run for 5K training?
• How to structure speed workouts in 5K training
• Strength training during 5K builds
• 5K race strategies for local and large races

This episode is sponsored by Tifosi! Tifosi makes affordable, durable, and comfortable sunglasses for all your outdoor adventures, including runs. They won’t bounce, slip, or tangle in your hair either! Use this link for 20% off your purchase: https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284

References:

• PMID: 34021488
• PMID: 40010368

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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 episode, you will learn:

• How to pace a 5 hour marathon
• How many weeks should you train for a marathon?
• Should you train by distance or time on feet?
• Do you need to do a 20 miler in training?
• Should you do speed workouts for a 5 hour marathon?
• How to fuel a five hour marathon
• Mindset techniques for a 5 hour marathon
• And more! 

If you enjoyed this episode, you may also like:

• How Far Should You Run Before a Marathon (Ep 52)
• How to Run Faster By Using Cross-training (Ep 101)
• First Marathon Training Tips (Ep 17)
• Ketones, Sodium Bicarb, and Other Supplements for Runner (Ep 106)

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength.  Use the code treadlightly for 15% off your first order at previnex.com.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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 to failure?
• How to start and progress your strength training
• How do you know if you are lifting heavy enough?
• How much rest you need between sets
• Should you be sore after your lifts?
• How many times per week do you need to lift?
• What strength exercises should runners do?
• Do runners need upper body strength training?

If you enjoyed this episode, you may also like:

• Can Plyometrics help you run faster (ep 107)
• Strength Training for Runners (ep 60)

You can connect with Montana on Instagram at coachmontanadepasquale on Instagram or at www.coachmontanadepasquale.com

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share it with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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 running

• Side stitches

• Sunburns

Resources:

• https://runtothefinish.com/how-to-lace-running-shoes/
• https://lauranorrisrunning.com/running-cramps/
• https://lauranorrisrunning.com/how-to-breathe-while-running/
• https://runtothefinish.com/altra-vs-topo

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.

Join us on Patreon at https://www.patreon.com/TreadLightlyRunning

References: 

• PMID: 34185846
• PMID: 31696455
• PMID: 25178498

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

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
• Common plyometric mistakes to avoid

References:

• PMID: 38165636
• PMID: 33956587
• PMID: 32163923
• Haff & Triplett, Essentials of Strength and Conditioning. Human Kinetics

Join us on Patreon at https://www.patreon.com/TreadLightlyRunning

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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

This episode is general guidance. Please consult a medical profession for individual guidance when selecting supplements.

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength. Use the code treadlightly for 15% off your first order at previnex.com.

References:

• PMID: 28638350
• PMID: 20386134
• PMID: 38625669
• PMID: 16365087
• PMID: 37185454
• PMID: 31730565
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• PMID: 38612966
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• PMID: 34756350
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• PMID: 33487131
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• PMID: 29619595
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• PMID: 37096381
• Jeukendrup & Gleeson. (2016) Sport Nutrition, 3rd edition. Human Kinetics.
• https://examine.com/research-feed/study/dxqRN1/?srsltid=AfmBOooIOe4LpwUVPkqXLZSANqWymBfJWWTWZ2GG9owMPcFNMr_QLpRe

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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 Sustainability Director of the 2025 World Road Running Championships, and has assisted numerous races in their sustainability initiatives. 

In this episode, you’ll learn about:

• Why sustainability matters for runners

• How are habits as runners can build into sustainability 

• Running-specific changes for sustainability 

• Does purchasing carbon offsets help?

• How offset environmental waste around your races

• How you can recycle gel wrappers, etc

• How small actions compound

• The impact of racing locally vs destination races

You can connect with Tina:

https://tinamuir.com/

Running for Real podcast

Tinamuir88 on Instagram

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!