How long would it take to get from a 4:30 marathon to a BQ times? When should you change your training paces - or your training approach in general? We answer these and other listeners' questions in this episode!

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.

✨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 will learn:

✅ Are BQ marathons possible for anyone?

✅ How do you know you need to progress your training?

✅ How should you adjust training paces throughout a training cycle?

✅ Understanding mid-run cravings

✅ Advice for a first time back of the pack marathoner

✅ When should you visit physical therapy vs self-treat

References

🔬 PMID: 37115611

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/

Is running always health-promoting - or is there a point where running can be unhealthy? In this episode, we discuss the health benefits of running, examine claims that running increases risk of certain diseases, and explore how training for performance may be different than training for health.

Thank you to our sponsors:

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨ 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.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

In this episode, you will learn:

✅ Is there such thing as too much running?

✅ On the colon cancer and running study

✅ Is too much running bad for your heart?

✅ Does running help with mood disorders and mental health?

✅ Age-related declines

✅ Creating a training plan for running for health

Field Tests for our Listener Question:

• Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator.
• 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator.
• Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR.

If you enjoyed this episode, you may also like:

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

🎧 Heart Rate Variability and Resting Heart Rate: Do These Metrics Matter for Runners (25 July 2025)

🎧 Hybrid Training as Health Training with Dr. Alyssa Olenick (6 Sept 2024)

References:

🔬 https://meetings.asco.org/abstracts-presentations/244806

🔬 https://www.onlinejacc.org/content/75/1/60

🔬PMID: 28450347

🔬 PMID: 26301178

🔬 PMID: 25128074

🔬PMID: 31691927

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/

➡️ 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/

Burnout can happen to any runner, regardless of fitness or experience. That lack of any desire to run is nothing to be ashamed of - but it’s also not something to ignore. In this episode, we discuss the causes of running burnout and how to navigate burnout and build back.

Thank you to our sponsors:

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

In this episode, you will learn:

✅ A multi-step process for building out of burnout

✅  Is it burnout or is it something deeper?

✅ Different causes of running burnout

✅ Is your running watch worsening your burnout?

✅ Training changes to help overcome burnout

If you enjoyed this episode, you may also like:

🎧How to Embrace New Things During Long Running Breaks with Mirna Valerio (23 May 2025)

🎧How to Run Faster by Using Cross-Training for Runners with Mary Johnson (31 Jan 2025)

References:

🔬 PMID: 34181189🔬 PMID: 37892531

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/

➡️ 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/

Running economy is one of the top performance determinants for long distance runners - but what exactly is it? Can your watch measure it? How do you improve it? We sit down with exercise scientist Dr. Shalaya Kipp to learn about running economy and what it really means for running performance.

Thank you to our sponsors:

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨ 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.

In this episode, you will learn:

✅ What is running economy?

✅ Why does running economy matter, especially for the marathon?

✅ How do you measure your running economy?

✅ The impact of supershoes on running economy

✅ How to train to improve your running economy

✅ Why carbohydrates improve your running economy?

✅ Does stretching alter your running economy?

✅ How your sports bra and other running gear impact your running economy

About Our Guest:

Shalaya Kipp is a postdoctoral research fellow at the Mayo Clinic in Rochester, Minnesota, where she studies human exercise performance. She earned her PhD in Kinesiology from the University of British Columbia, where her research focused on respiratory mechanics during exercise with a specific interest in sex differences and aging. Before that, she completed her master’s degree in Integrative Physiology at the University of Colorado Boulder, investigating the biomechanics and energetics of human running, including foundational studies on Nike’s groundbreaking 4% VaporFly shoe.Beyond the lab, Shalaya brings her own athletic experience as an NCAA champion and nine-time All-American in track and field. She specialized in the 3000m steeplechase and represented the United States at both the World Championships and the 2012 Olympic Games. CurrentlyShalaya enjoys stroller runs with her 2-year-old daughter and 4-year-old son.

You can connect with Dr. Kipp on Instagram!

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/

➡️ 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/

While running is a health-promoting activity, running can come with risks: animal encounters, dangerous weather, cars, and other concerns. In this episode, we take a pragmatic approach to navigating different potentially risky situations you may encounter on runs, including how to prepare and how to respond.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨ 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.

In this episode, you will learn:

✅ Why you should run against traffic

✅ How to safely run in the dark

✅ Why you should always run with your phone

✅ How to deal with off-leash dogs on runs

✅ Mountain lions, bears, and snakes

✅ The risks of running in poor air quality

✅ What to do if you get caught in thunder or lightning

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/

➡️ 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/

Run-walk is an under-rated training approach for many runners. It’s not just reserved for new runners: you can use it during the summer heat, when returning from injury or having a baby, in ultra distances, as you age, and more. This episode focuses on run-walk, including when to use it, how to structure it, how to pace it, and more.

Thank you to our sponsors:

✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

✨ 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.

In this episode, you will learn:

✅ Who benefits from using run-walk

✅  How to pace run-walk intervals

✅ What is the Galloway Method?

✅ How to structure your run-walk intervals

✅ When you should not use run-walk

✅ Other practical tips for run-walk

✅ Can you do speedwork if you regularly use run-walk?

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/

➡️ 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/

If you’ve had it before, you know that nagging pain in the arch of your foot all too well. We sit down with Dr. Lisa Mitro, DPT, to discuss how to treat one of the most common running injuries - plantar fasciitis. She describes the symptoms of plantar fasciitis, how to treat it acutely and long-term, and answers your biggest question - how you can keep running.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

In this episode, you will learn:

✅ Signs and symptoms of plantar fasciitis

✅ How do you treat plantar fasciitis?

✅ Can your running shoes cause PF?

✅ Why big toe strength matters

✅ Do orthotics help?

✅ Can you run through plantar fasciitis?

✅ How long does it take for plantar fasciitis to heal?

About our guest:

🔗 Connect with Dr. Lisa Mitro at https://www.drlisadpt.com/

🔗 Follow Dr. Lisa on IG at @dr.lisa.dpt

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/

➡️ 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/

VO2max is trendy right now - but is training for VO2max legit or grift? We dive into the science of VO2max, how to improve it, and if it actually matters for long-distance runners.

Thank you to our sponsors:

✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

In this episode, you will learn:

✅ What is your VO2max?

✅ What do VO2max numbers actually mean?

✅ How is VO2max calculated?

✅ Is your Garmin’s VO2max estimate accurate?

✅ How much does VO2max matter for performance?

✅ How to improve your VO2max

✅ Can you improve your performance without changing your VO2max?

✅ Is VO2max a health indicator?

Field Tests for VO2max:

• Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator.
• 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator.
• Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR.

References:

🔬 PMID: 17414804

🔬 PMID: 36754060🔬https://bjsm.bmj.com/content/early/2025/06/04/bjsports-2025-110186

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

/➡️ 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/

As we approach our 1 MILLION plays marker, we wanted to take you on a peek behind the scenes! Get to know us a little bit more in this special episode where we discuss the podcast, take you behind the scenes on content and production, and share a bit more about ourselves.

Thank you to our sponsors:

✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.

In this episode, you will learn:

✅ How we feel about the podcast at 1M listens in

✅ How we curate episodes and choose interviews

✅ Our backgrounds with running and sport

✅ Laura’s experience getting her MSc in Applied Exercise Science

✅ Amanda’s experience writing her book

✅ What’s shaped our running

✅ Our takes on the current state of running

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/

➡️ 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/

The World Marathon Majors (New York, Chicago, Boston, Sydney, London, Tokyo, and Berlin) are the most popular races in the world. However, with their popularity come some unique logistical challenges: international travel, jet lag, large crowds, and more. We’ve coached dozens (if not hundreds) of runners through the world majors and bring you our best advice for setting yourself up for an enjoyable and successful race experience at a World Major Marathon.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

In this episode, you will learn:

✅ Adjusting your pre-race nutrition around international cuisines

✅ Planning for pre-race shakeouts and events

✅ How to manage jet lag before your race

✅ Navigating start line logistics

✅ Can you run a PR at a marathon major?

✅ How to get into the marathon majors

✅ How much does it cost to run a marathon major?

✅ Public transportation at majors marathons

✅ Planning for future world marathon majors

References:

🔗 PMID: 39981510

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/

➡️ 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/