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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 ago33 min
The Science-Backed Benefits of Endurance Training
Running 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 the research around running, disease risk, and mortality/longevity. You will learn how running improves heart health, lowers cancer risk, helps you sleep, and more.In this episode, you’ll learn about:✅ How endurance training changes your heart✅ The impact of running on cardio-metabolic disease risk✅ How consistent running affects your musculoskeletal system✅ How endurance training improves sleep✅ The impact of running on brain health✅ The immune system benefits of running✅ How running impacts longevityTread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.References🔬PMID: 28365296🔬PMID: 26178328🔬PMID: 31103650🔬PMID: 29342063🔬PMID: 40664502🔬 PMID: 31036563🔬PMID: 2471166🔬PMID: 38355154🔬PMID: 30991724🔬PMID: 25082581If you enjoyed this episode, you may like:🎧 Running for Health vs Running for Performance (14 Nov 2025)🎧 How Much Do Genetics Impact Your Running Performance? (30 Aug 2024)🎧 Hybrid Training as Health Training with Dr. Alyssa Olenick (6 Sept 2024)🎧 How Much Does VO2max Actually Matter? (3 Oct 2025)https://lauranorrisrunning.substack.com/p/does-running-increase-your-risk-ofLet’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 ago37 min
What the Data Says About Current Trendy Recovery Tools
Recovery 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 not guarantee efficacy. In this episode, we look at the data behind various recovery tools and if they actually work - or if they just come with a powerful placebo effect.In this episode, you’ll learn:✅ How the placebo effect interacts with recovery tools✅ If pulsed electromagnetic field mats improve recovery✅ How red light therapy can be used for injury healing✅ If peptides are safe to use✅ If Whoop and Garmin accurately estimate your training readiness and recovery✅ The effective drivers of recoveryThank you to Our Sponsors:✨ Join Amanda on the Japan Running Retreat: https://www.wildexplorers.travel/tours/wild-japan-running-retreat-with-amanda-brooks✨ 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/Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.References🔬PMID: 27141153🔬https://www.yourdietsuckspodcast.com/your-diet-sucks-podcast/why-is-everyone-using-peptides🔬PMID: 40756949🔬PMID: 40789979🔬PMID: 41742004🔬 PMID: 39476109🔬https://www.scientificamerican.com/article/the-science-behind-the-peptide-craze/If you enjoyed this episode, you may like:🎧 What to Do the Week After a Half Marathon or Marathon (28 Aug 2026)🎧 What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (26 July 2024)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 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/
- 3 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/
- Sep 5, 202634 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/
- Aug 29, 202638 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)
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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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