Tread Lightly Running Science Podcast
by Amanda Brooks and Laura Norris
Latest episode
How Long Does It Take to Get Faster at Running?
How Long Does It Take to Get Faster at Running?
About this podcast
The Tread Lightly Running Science Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. Each week provides a science-based episode on how to run faster, marathon training, fueling, injury prevention, and more.
Tread Lightly Running Podcast is co-hosted by Amanda Brooks and Laura Norris, MSc. Together, they have over 20 years of coaching experience and have helped thousands of runners reach their goals through 1:1 coaching and group training. They've appeared in Runner's World, SELF, NPR, Outside, and other major media.
Episodes
The newest 20 of 191 episodes
- How Long Does It Take to Get Faster at Running? · 37 min · Episode 190How long does it take to get faster? We answer one of your top running questions in this episode. We break down training adaptations by different systems so that you understand…
- Do You Need 120 Grams of Carbs Per Hour? Sodium Bicarb? New Running Nutrition Research Review · 29 min · Episode 189Do you need 120 grams of carbs per hour? Will adding sodium bicarb to that further boost performance? In this episode, we take a deep dive into two trending studies on sport…
- Mental Skills That Get You Through the Hard Miles with Sports Psychologist Dr. Duncan Simpson · 42 min · Episode 188“You’ve got to have high challenge and high support.” In this episode, we sit down with Dr. Duncan Simpson of Dartmouth’s Teeven Center for Peak Performance to discuss the…
- Understanding Common Half Marathon Training Plans, From Hal Higdon to Hansons · 35 min · Episode 187If you google “Half Marathon Training Plan,” the search engine presents you with an overwhelming variety of options: Galloway, Hansons, Hal Higdon, Daniels, and more. In this…
- The Science-Backed Benefits of Endurance Training · 34 min · Episode 186Running is not bad for your knees - if anything, consistent running is remarkably beneficial for your cardiovascular, metabolic, and mental health. In this episode, we delve into…
- What the Data Says About Current Trendy Recovery Tools · 37 min · Episode 185Recovery tools have proliferated in the running world over the past few years: red light therapy, ice plunge buckets, peptides, and more. However, the expensive price tag does…
- GLP-1s, Nomio, UCAN Gels, and Other Trendy Supplements with Dietitian Alex Larsen · 41 min · Episode 184Are broccoli sprout shots the secret to your next PR? Will U-Can gels help you manage weight? And are greens powders a scam or magic bullet? We sit down with registered dietitian…
- Is Zone 2 Running Overrated? Understanding the Backlash Against and Science of Easy Running · 34 min · Episode 183Zone 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…
- Does Summer Running Really Make You Faster in the Fall? · 35 min · Episode 182Slower 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…
- What to Do The Week After a Half Marathon or Marathon: A Science-based Post Race Recovery Guide · 38 min · Episode 181Post-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…
- Do You Need High Mileage? The Science of High Volume Running · 35 min · Episode 181You 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…
- Tune Up Race Formula: Timing, Recovery, and What the Training Theory Says · 37 min · Episode 180Tune-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…
- The Psychology Behind Peak Running Performance with Dr. Trent Claypool · 42 min · Episode 179“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…
- Pilates as Strength Training, Can You Overfuel on Long Runs, If Max Cushion Shoes are Harmful and More: Our Hot (Science-based) Takes · 32 min · Episode 178In 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…
- Sweat, Sodium, and Running Performance: What the Science Actually Says · 36 min · Episode 177You 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…
- The Science of the Long Run: Why It Matters More Than You Think · 44 min · Episode 176The 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…
- Gut Training for Runners: How to Fuel Without Stomach Problems with Claire Shorenstein, MS CSSD · 39 min · Episode 175Most 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…
- What Research Actually Says About Ferritin, Iron Deficiency, and Running · 36 min · Episode 174Are you noticing that you are tired all the time and cannot seem to hit your paces in training? Those are not symptoms to ignore. Sometimes, these are signs of low ferritin…
- Why Your Half Marathon Has Plateaued (And How to Train for a Breakthrough) · 38 min · Episode 173Repeatedly missing your running goals is a frustrating experience, especially if you are training hard for a race. In this episode, we discuss what causes a half marathon plateau…
- Thinking About a 50K? 50 Miler? How to Run Your First Ultra Marathon, According to Science · 42 min · Episode 172You have loved our episodes on how to run your first half marathon and marathon - so today, we have an episode for those of you who feel ready to go further. We discuss how to…
