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Tread Lightly Running Science Podcast: Daily Summaries Delivered
by Amanda Brooks and Laura Norris
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.
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- 2 days ago41 min
GLP-1s, Nomio, UCAN Gels, and Other Trendy Supplements with Dietitian Alex Larsen
Are 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 Alex Larson, the founder of Alex Larson Nutrition. She answers all our questions on GLP-1s, cortisol-reducing supplements, lactate gels, if Laura can make her own Nomio at home, and more.In this episode, you’ll learn:✅ The difference between GLP-1 medications and “GLP-1-like” supplements✅ Are superstarch gels worth the money?✅ Do cortisol reducing supplements work?✅ Are greens powder a scam or worthwhile?✅ Are broccoli shots the secret to a PR?✅ If lactate gels are the next big thingThank you to Our Sponsors:✨ Use link to enter Run to the Finish Fall Training Support Giveaway, featuring podcast sponsors Mizuno, Title Nine, and more: https://runtothefinish.com/fall-training-support-giveaway/✨ Join Amanda on the Japan Running Retreat: https://www.wildexplorers.travel/tours/wild-japan-running-retreat-with-amanda-brooksConnect with our Guest:🔗 https://alexlarsonnutrition.com/https://alexlarsonnutrition.substack.com/https://alexlarsonnutrition.com/podcast/https://www.instagram.com/alexlarsonnutritionTread 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/
- 1 weeks ago34 min
Is Zone 2 Running Overrated? Understanding the Backlash Against and Science of Easy Running
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 2References🔬PMID: 40225831🔬PMID: 40560504Tread 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/
- 2 weeks ago34 min
Does Summer Running Really Make You Faster in the Fall?
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/
- 3 weeks ago38 min
What to Do The Week After a Half Marathon or Marathon: A Science-based Post Race Recovery Guide
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 phaseTread 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: 27338452If 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/
- Aug 22, 202634 min
Do You Need High Mileage? The Science of High Volume Running
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: 42272862If 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/
- Aug 15, 202636 min
Tune Up Race Formula: Timing, Recovery, and What the Training Theory Says
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 raceTread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.References🔬PMID: 40740427If 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)
- Aug 8, 202641 min
The Psychology Behind Peak Running Performance with Dr. Trent Claypool
“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 psychologyTread 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
- Aug 1, 202632 min
Pilates as Strength Training, Can You Overfuel on Long Runs, If Max Cushion Shoes are Harmfuland More: Our Hot (Science-based) Takes
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: 41191077If 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/
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About Tread Lightly Running Science 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.
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