Zone 2 is the magic bullet for improved health and endurance fitness - or it is overrated and spikes your cortisol. You have likely encountered both claims on social media, and neither are correct. In this episode, we dive into the science of zone 2 for runners. We discuss how to set your zone 2 correctly, who should use it, who should ignore their heart rate zones, and what happens if you run slower than zone 2 on your easy runs. Whether you are a new runner or a marathoner, you will learn something from this episode!

In this episode, you’ll learn:

✅ How to use zone 2 correctly

✅ Is zone 2 a waste of time for low-volume runners?

✅ Should female runners train in zone 2?

✅ Do new runners need to use zone 2?

✅ Do you get benefits from training in zone 1?

✅ What to do if you feel you cannot run in zone 2

References

🔬PMID: 40225831

🔬PMID: 40560504

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

If you enjoyed this episode, you may like:

🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)

🎧 Why You Need All Training Zones to Improve as a Runner (29 Aug 2025)

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/

Slower summer runs lead to fast fall races - so you have heard. But as you slog through another humid, hot long run, you may be wondering: is there truth to this adage? In this episode, we discuss ideal fall racing temperatures, all the variables that contribute to fall race performances, and how long heat adaptations actually last.

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.

In this episode, you’ll learn:

✅ How long do heat adaptations last?

✅ Other variables that contribute to fast fall races

✅ Could summer training impair your fall goals?

✅ Should you heat acclimate for fall races?

✅ Does your watch’s VO2max predict your fall race time?

✅ What are the ideal racing temperatures?

✅ Can you run a fast fall race if you train in mild temperatures?

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

If you enjoyed this episode, you may like:

🎧 The Science of Running in the Heat and Humidity (22 May 2026)

🎧 Heat Acclimation Strategies (29 May 2022)

🎧 Gut Training for Runners with Claire Shorenstein (10 July 2026)

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/

Post-race recovery is not the avoidance of training. Rather, it is a crucial component of a well-periodized training plan, especially for a marathon or half marathon. In this episode, we first examine the physiological impact of racing a marathon or half marathon on the body. Then, we detail how to approach a recovery phase, including what can enhance or impair recovery after a race.

In this episode, you’ll learn:

✅ What happens to your body after you run a marathon

✅ Should you do a recovery run after the race?

✅ How to structure a recovery phase after a half marathon

✅ How to recover after a marathon

✅ How to improve your post-race recovery

✅ Health risks during the recovery phase

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

References

🔬PMID: 42298171

🔬PMID: 39094181

🔬https://www.nature.com/articles/s42255-025-01244-7

🔬PMID: 41101781

🔬 PMID: 31045685

🔬 PMID: 42299359

🔬PMID: 27338452

If you enjoyed this episode, you may like:

🎧 Tune Up Race Formula (14 August 2026)

🎧 Do You Need to Cool Down after a Run? (13 June 2025)

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/

You have likely encountered the advice that all you need to do to run better is to run more. Is training really that simple? In this episode, we discuss high volume running: why people do it, who it works for, and who should skip it. We examine the research and assess unique situations such as busy athletes, beginners, masters athletes, and injury-prone runners. You will also learn how to safely increase and support high volume training, so that you can secure the biggest driver: consistent training over years.

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.

In this episode, you’ll learn:

✅ How “high volume” running is defined (and why pace impacts it)

✅ The benefits of high volume training

✅ How to safely increase running volume

✅ Who will not benefit from higher volume training?

✅ Is there a point where you should lower your training volume?

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

References

🔬PMID: 31855590

🔬PMID: 38695978

🔬PMID: 40913707

🔬 PMID: 31704026

🔬 PMID: 32421886

🔬PMID: 42272862

If you enjoyed this episode, you may like:

🎧 What Does Training Like an Elite Runner Actually Look Like? (6 Feb 2026)

🎧 Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner (12 Dec 2025)

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/

Tune-up races are a common piece of many training plans. Are they necessary? Why should you bother racing in the middle of training?

In this episode, we discuss all you need to know about how to run an effective tune-up race (and whether to run one at all). We draw from years of coaching experience and an understanding of various training theories to guide you through how to incorporate non-goal races into your training, in a way that does not detract from your goal race. You will learn how to schedule them, whether you need to taper, and how to recover. Plus, we will provide guidance for what to do if doing tune-up races just is not for you.

In this episode, you’ll learn:

✅ The psychological and physiological benefits of a tune-up race

✅ How to schedule tune-up races in your training

✅ Which distance tune-up race should you choose?

✅ Different pacing approaches for tune-up races

✅ If you should taper for a tune-up race

✅ How to recover after a goal race

✅ Benchmark workouts as substitutes for a tune-up race

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

References

🔬PMID: 40740427

If you enjoyed this episode, you may like:

🎧 The Science of Speed vs Endurance at Different Running Distances (27 Feb 2026)

🎧 The Psychology Behind Peak Running Performance with Dr. Trent Claypool (7 Aug 2026)

🎧 Gut Training for Runners with Claire Shorenstein, MS CSSD (10 July 2026)

“Performance is your potential minus interference - and the brain often interferes with how well we want to do.” Many runners struggle to translate their training to racing, because of race day nerves, negative self-talk, or fear of discomfort. In this episode, we are joined by Dr. Trent Claypool of Summit Sport Psychology to learn how to embrace discomfort, use positive self-talk, and train your brain for your peak performance.

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.

In this episode, you’ll learn:

✅ Why accepting discomfort is more effective than avoiding discomfort

✅ How to train to tolerate discomfort

✅ How to use positive self-talk effectively

✅ The benefit of staying present in the moment

✅ How to use visualization

✅ The role that stress hormones play in sport psychology

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

About our guest:

Dr. Trent Claypool is a licensed sports psychologist with 15 years of experience. He has worked with hundreds of athletes both virtually and personally, including NCAA and professionals.

You can connect with Dr. Claypool at https://summitsportpsychology.com/ and https://www.instagram.com/summit.sport.psychology

In this episode, we bring a nuanced, science-based approach to many hot topics in running right now. What causes muscle cramps? Does Pilates count as strength training? Should slower runners wear carbon plated shoes? Is it possible to overfuel on long runs? Our goal is to provide individualized guidance, rather than click-baity universalized proclamations.

In this episode, we provide our informed takes on:

✅ What actually causes muscle cramps (according to science)

✅ If taking walk breaks discounts a marathon effort

✅ If back of pack and midpack runners benefit from carbon plated shoes

✅ Why Pilates does not replace resistance training

✅ Is there such a thing as overfueling on long runs?

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

References

🔬PMID: 32796418

🔬PMID: 39405382

🔬PMID: 40059889

🔬https://www.sciencedirect.com/science/article/pii/S2405844022028523

🔬 PMID: 28543751

🔬PMID: 37239690

🔬PMID: 33967223

🔬PMID: 38876695

🔬PMID: 41759826

🔬PMID: 41191077

If you enjoyed this episode, you may like:

🎧 Sweat, Sodium, and Running Performance: What the Science Actually Says (24 July 2026)

🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)

🎧 Cutting through the Running Shoe BS (23 Jan 2026)

🎧 Gut Training for Runners with Claire Shorenstein, MS CSSD (10 July 2026)

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/

You likely have heard both sides of the debate, as one side argues that sodium supplementation is overrated, while the other side shills sports drinks with a full gram of sodium. In this episode, we dive into the research to present you with a nuanced, science-backed discussion on the widely varying sodium needs of runners. You will learn how to determine your sweat rate and sodium needs, if sodium will prevent muscle cramps, and more.

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.

In this episode, you’ll learn:

✅ Sweat rate vs sweat concentration

✅ The role that sodium plays in hydration, carbohydrate absorption, and more

✅ If sodium supplementation prevents muscle cramps

✅ How to know if sweat testing is appropriate or not

✅ The signs and symptoms of too much and too little sodium

✅ If sodium pre-loading works before a race

✅ Ideal sources for sodium supplementation during runs

✅ Why too low sodium can be dangerous

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

References

🔬PMID: 42190283

🔬PMID: 40089940

🔬PMID: 41561158

🔬 https://link.springer.com/article/10.1186/s44410-025-00011-9

🔬 PMID: 36431252

If you enjoyed this episode, you may like:

🎧 What Your Running Gel Label Actually Means with Kylee Van Horn (8 Aug 2025)

🎧 The Science of the Long Run (17 July 2026)

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/

The long run is a staple of training plans from the 5K to ultra - but why? In this episode, we discuss the science of long runs, including the physiological adaptations, progressions, specificity and more. Plus, we answer your questions about why sleep is difficult after a long run, if walk breaks are okay, and if you treadmill long runs at a lower heart rate are better than outdoors.

Thank you to our sponsors:

✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/

In this episode, you’ll learn:

✅ Why long runs are beneficial

✅ If fueling your long runs compromises adaptations

✅ How to progress your long runs

✅ How often you should do long runs at goal race pace

✅ Cardiac drift, cadence, and other things to pay attention to on long runs

✅ Terrain specificity during long runs

If you enjoyed this episode, you may like:

🎧 Gut Training for Runners with Claire Shorenstein, CSSD, MS (10 July 2026)

🎧 Base Building Blueprint to Set Yourself Up for a Year of Running Success (2 Jan 2026)

🎧 Half Marathon Taper: It’s Not Just Less Running (27 March 2026)

References

🔬PMID: 38389144

🔬PMID: 36173597

🔬PMID: 40878015

🔬 PMID: 40623829

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/

Most runners have experienced sloshy stomach, nausea, urgency, or other GI issues during a race or run. However, GI problems do not have to be a part of running! We discuss gut training with board-certified sports dietitian Claire Shorenstein. You will learn protocols for gut training, if gut training reverses during your taper, and how to pick the fuel that sits best with you.

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.

In this episode, you’ll learn:

✅ What gut training actually is

✅ An effective gut-training protocol for runners

✅ How your daily diet impacts gut training

✅ Understanding carbohydrate sources and gut transports

✅ How chewing is part of gut training

✅ If gut training detrains during a taper or off-season

✅ How to improve gut tolerance when racing in the heat

✅ If you need to train your gut for hydration

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

Connect with our guest:

Claire Shorenstein, MS, CSSD is a board-certified sports dietitian. She is an accomplished ultra-marathoner and Boston Marathon finisher as well as certified running coach. She works 1:1 with endurance runners to help them achieve their nutrition and performance goals.

You can connect with Claire:

🌐 https://www.eatforendurance.com/

📲 https://www.instagram.com/eatforendurance/

🎙️Eat for Endurance Podcast

If you enjoyed this episode, you may like:

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

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

🎧 What to Eat Before a Race, from the 5K to Marathon (24 April 2026)

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/