There are hundreds of supplements on the market - all with promising claims for faster finish times, quicker recovery, and better health. But are all supplements worth the cost? We analyze the most recent research to divide popular supplements into three categories: not worth the cost, maybe useful for some, and highly recommended. (Disclaimer: this episode does not serve as medical advice. Please consult a medical professional before starting a new supplement.)

Thank you to our sponsors:

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Supplements that are a waste of money

✅ Supplements that are sometimes useful, but do have risks

✅ Why creatine supplementation is beneficial for runners

✅ When vitamin D, iron, and other micronutrient vitamins may be beneficial

✅ The most research-backed performance-enhancing supplemen

t✅ If omega-3 supplements are beneficial for runners

✅ Why third-party testing matters

References

PMID: 40650376

🔬https://pmc.ncbi.nlm.nih.gov/articles/PMC12258207/

🔬PMID: 36767593

🔬PMID: 38999792

🔬PMID: 39803224

🔬PMID: 39810703

🔬PMID: 39408214

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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.

Thank you to our sponsors:

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order or 50% off and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Which race distances are aerobic, and which are anaerobic?

✅ The mechanical differences between short, middle, and long distances

✅ The spectrum of muscle fiber typology

✅ The different metabolic demands of short, middle, and long distances

✅ The training differences across the various distances

If you enjoyed this episode, you may like:

🎧 How Much Do Genetics Impact Your Running Performance? (30 Aug 2024)

🎧 How Much Does VO2max Actually Matter? (3 Oct 2025)

🎧 What Running Economy Really Means for Your Performance (31 Oct 2025)

References:

🔬 PMID: 34021488

🔬PMID: 29182410

🔬PMID: 30299184

🔬PMID: 38165636

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 the running community, and more!

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ How to navigate social media information vs misinformation

✅ Ben’s running journey

✅ The elitism of the running community

✅ Critical thinking tips for social media

Connect with Ben:

Ben Carpenter (@bdccarpenter) • Instagram profile

Ben Carpenter

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 fail, what science actually says about body composition changes, and more. If you enjoyed this, be sure to tune back in next week for part 2!

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Ben’s background and books

✅ Is calories in/calories out the correct framework for weight loss and management?

✅ Understanding the marketing behind diet trends

✅ Why fat loss and running performance aren’t always compatible goals

✅ Why healthy habits work better than diet trends

✅ Understanding claims around “the best workouts for fat loss”

Connect with Ben:

Instagram: Ben Carpenter (@bdccarpenter) ​

🌐 Ben Carpenter​

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ How elite runners find financial support for their training

✅ Why elite runners train in groups

✅ The crucial training component that elites include (and recreational runners often skip)

✅ How many miles/hours per week do elite runners train?

✅ Elite runner training intensity and sample workouts

References

🔬 PMID: 35362850

🔬PMID: 35418513

https://www.runnersworld.com/training/a69071832/conner-mantz-marathon-speed-workouts/

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 special subscriber-only content!

In this episode, you’ll learn:

✅ What does hitting the wall feel like?

✅ What role does glycogen play in hitting the wall (or avoiding it)?

✅ Pacing strategies to avoid hitting the wall

✅ Why carb loading matters

✅ How training can be protective against hitting the wall

✅ Does dehydration cause you to hit the wall?

✅ What to do if you hit the wall

If you enjoyed this episode, you may also like:

🎧 How to PR in the Marathon (19 Feb 2025)

🎧 How to Not Slow Down in Your Next Marathon (26 Jan 2024)

🎧 What to Eat Before a Race (23 June 2023)

🎧 What You Really Need to Know about Fueling Your Runs (28 Nov 2025)

References

🔬PMID: 32216656

🔬PMID: 41179514

🔬PMID: 40531717

🔬PMID: 35565153

🔬PMID: 39200635

🔬PMID: 34010308

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ The difference between carbon and nylon plated shoes

✅ Why you shouldn’t train in supershoes all the time

✅ How to safely introduce carbon plated shoes

✅ The pros and cons of high stack height shoes

✅ The most important features to consider when buying new running shoes

✅ Understanding PEBA, TPU, and EVA foams

✅ Do you need a running shoe rotation?

If you enjoyed this episode, you may also like:

🎧 What Running Economy Really Means for Your Performance (31 Oct 2025)

🎧 Running Gear: What’s Overhyped vs Worth the Price (23 Aug 2024)

🎧 Do You Need Stability Shoes? (31 May 2024)

References

🔬PMID: 40059889

🔬PMID: 24286345

🔬PMID: 33982594

🔬PMID: 41207296

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 the lead trainer for FitOn App and BeFit, as well as a guest trainer for Studio Tone It Up & Pop Sugar Fitness. Danielle was recently named "trending fitness star" by Shape Magazine.  She's been in the industry for over a decade and is responsible for thousands of women's transformations online. Danielle specializes in strength + conditioning, as well as HIIT.

You can connect with Danielle at @daniellepascente on Instagram.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you’ll learn:

✅ How to navigate poor sleep in the first year

✅ Balancing parent guilt with training

✅ How to fit in training around the balance of parenting and working

✅ Tips for implementing a flexible schedule mindset into your training

✅ What new parents should know as they resume training

If you enjoyed this episode, you may also like:

🎧 How to Fit Running and Training into Your Life (14 June 2024)

🎧 Postpartum Running (9 June 2023)

🎧 How to Get Your Family and Kids Involved in Running (22 Sept 203)

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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!

In this episode, you’ll learn:

✅ How to deal with cold hands and Raynaud’s syndrome

✅ How to layer for winter runs

✅ Shoe choices for winter running

✅ When to run on the treadmill in winter

✅ How to handle race training during the snow and cold

✅ Do you run slower in the cold?

✅ Dealing with low motivation and seasonal affective disorder

✅ How to balance running and winter sports

✅ Hydration on winter runs

If you enjoyed this episode, you may also like:

🎧 Your Guide to Cold Weather Running (ep 42, 24 Nov 2023)

🎧 Your Treadmill Running Questions, Answered (ep 87, 11 Oct 2024)

🎧 A Science-Backed Guide to Hydration for Runners (ep 92, 15 Nov 2024)

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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, we discuss the adaptations of base building, how to structure a base building phase, and more!

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you’ll learn:

✅ What is base building and why is it beneficial?

✅ Is base building solely easy running?

✅ How long should a base building last?

✅ Sample workouts for a base building phase

✅ The role of long runs during a base build

✅ How often should you run during a base building phase?

References:

🔬 PMID: 40913707

🔬 PMID: 40878015

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/