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 cooldown does (and what a cooldown won’t achieve) and a practical explanation of how to apply effective cooldowns in your training. 

You will learn:

✅ What a cooldown after a run achieves - and what it doesn’t 

✅ If you need to cool down after an easy run 

✅ Why you don’t need to worry about flushing out “lactic acid”

✅ How cool down miles can improve your running performance

✅ Do you need to stretch for your cool down?

✅ How to cool down after an interval or tempo run

✅ Should you use an ice bath for a post-run cooldown?

Thank you to our sponsors:

➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

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

➡️ Skratch: Follow the link Skratch Sample Pack and use code TREADLIGHTLY for 20% off your first purchase.

Let’s stay connected:

➡️ Join our community at patreon.com/treadlightlyrunning

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

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

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

References:
🤓 PMID: 39263899

🤓 PMID: 29663142

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 answer your questions about zone 2 and dispel myths about zone 2.

You will learn:

✅ Different tests and formulas to accurately calculate your zone 2

✅ If you need to use heart rate for easy runs

✅ If new runners should worry about heart rate zones

✅ Variables that can impact your heart rate while running

✅ Why zone 2 is not the only training zone that matters

✅ The importance of fueling during long zone 2 runs

✅ How to manage hills during easy runs

Thank you to our sponsors:

➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

➡️ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Use the code treadlightly for 15% off your first order at previnex.com

Let’s stay connected:

➡️ Join our community at patreon.com/treadlightlyrunning

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

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

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

References:

PMID: 31045681

PMID: 24408353

PMID: 35661059

PMID: 39616560

PMID: 26578968

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:

• Up to Speed by Christine Yu

• Peak Performance by Steve Magness and Brad Stulburg

• Run to the Finish by Amanda Brooks

• Out of Thin Air by Michael Crawley

• Good for a Girl by Lauren Fleshman

• Everything Fat Loss by Ben Carpenter

• The Athlete’s Gut by Patrick Wilson

• Run Like a Pro by Matt Fitzgerald

• The Explorer’s Gene by Alex Hutchinson

• How Bad Do You Want It? by Matt Fitzgerald

• Brazen by Julia Haart (audiobook)

• Project Hail Mary; The Martian; Artemis by Andy Weir (audiobook)

• The Violin Conspiracy by Brendan Slocumb (audiobook)

• Sunrise on the Reaping by Suzanne Collins (audiobook)

• I’m Glad by Mom Died by Jennette McCurdy (audiobook)

• Norse Mythology by Neil Gaiman

• Lost Gods by Brom 

This episode is sponsored by:

• Skratch: Use code TREADLIGHTLY for 20% off first purchase at https://www.skratchlabs.com/discount/ABROOKS?redirect=/products/skratch-labs-sample-pack?utm_source=ABrooks&utm_medium=ABrooks&utm_campaign=Podcast531

• BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

• The show notes contain affiliate links, which cost you nothing and support the show creators. 

Let’s stay connected:

• Join our community at patreon.com/treadlightlyrunning

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

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

• Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

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

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 episode, you’ll learn from her about: 

• Identity and running
• How she ventured into other sports, including cycling and skiing
• Mindset shifts from running to broader training
• How to embrace being a beginner in a new sport
• How to know if you should take a break from running
• Why it is beneficial to expand to sports and hobbies beyond running

This episode is sponsored by:

• Tifosi Optics: Shatter-proof, anti-bounce, comfortable, and stylish sunglasses made for running. Get 20% off using this link! 
• BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

Let’s stay connected:

•  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Connect with Mirna at https://themirnavator.com/ and https://www.instagram.com/themirnavator/
• Join our community at patreon.com/treadlightlyrunning
• Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
• Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
• Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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

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 when aiming for a 10K PR
• Our favorite 10K workouts when training for a PR
• How to progress your workouts when training for your fastest 10K
• When to use current 10K pace vs goal 10K pace in training
• What does 10K effort feel like?
• How to set your 10K goal pace
• Supplements and nutrition for a 10K race
• 10K racing strategies

This episode is sponsored by Previnex! Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Their Joint Health supplement has received rave reviews from our listeners. Use the code treadlightly for 15% off your first order at previnex.com

Use code TREADLIGHTLY for 20% off your first purchase at Skratchlabs.com!

Use code AMANDA25 for 25% off BodyBio supplements at https://runtothefinish.com/bodybio/

References: 

PMID: 38558543

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! 

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, as well as setting half marathon goals and 10K/5K time goals. 

In this episode, you’ll learn: 

• What variables impact achieving time goals in running
• Are marathon pace calculators accurate?
• How long does it take to achieve your time goals in running?
• How to set realistic goal pace
• How to pick a race when aiming for a running PR
• How to use tune-up races to set time goals
• Benchmark workouts to set your running time goals
• How to set a time goal for your first marathon or half marathon

This episode is sponsored by Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses and get 20% off your purchase.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

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.

BodyBio: If you are searching for a flavorless electrolyte, consider BodyBio E-lyte! Use code AMANDA25 and follow link to bodybio.com to try E-lyte electrolyte concentrate for your summer hydration needs.

References: 

• PMID: 32702658
• PMID: 28012184
• PMID: 38201996
• PMID: 33198277
• PMID: 32021500
• PMID: 40073985
• PMID: 39842253
• PMID: 39840806
• PMID: 32926647
• PMID: 33105701
• PMID: 32079327
• PMID: 32245088

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

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 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 20% off 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!