Tread Lightly Running Podcast

Amanda Brooks and Laura Norris
  • 4.9 (389)
  • Running
  • Updated Weekly

The Tread Lightly Running Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. . You'll learn about how to run faster, marathon training, the latest fueling science, how to prevent running injury, 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.

  1. 4d ago

    Thinking About a 50K? 50 Miler? How to Run Your First Ultra Marathon, According to Science

    You 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 train for your first ultra marathon, whether you are doing a 50K, 50 miler, or 100mile. You will learn how to structure workouts and long runs, how to prepare for elevation gain, how to fuel, and more! Thank you to our sponsors: ✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/ ✨ 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 about: ✅ The physiological demands of ultra marathons ✅ How to use back to back long runs in ultra training ✅ How to prepare for uphills and downhills ✅ Types of workouts to include in your first ultra build ✅ If hiking can help you prepare for your first ultra ✅ Nutrition and hydration for your first ultra race ✅ Recommended gear for ultra marathons If You Enjoyed this Episode, You May Like: 🎧 Fatigue Resistance: How to Not Slow Down at the End of Your Next Race (18 April 2025) 🎧 Running at High Altitude (2 November 2023) 🎧 Heat Acclimation Strategies and Science-Backed Cooling Techniques (29 May 2026) References 🔬PMID: 41334713 🔬PMID: 35213820 🔬PMID: 25943654 🔬PMID: 2710655 🔬 PMID: 37222863 🔬PMID: 40757594 🔬Van Horn, Kylee. (2025). Practical Fueling for Endurance Athletes. Human Kinetics 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/

    42 min

  2. Jun 13

    Understanding Foot Strike: Does It Impact Injury or Performance?

    Pronation can be misunderstood as a scary, dangerous risk for injury - and people use that to sell you something. In reality, a certain degree of pronation is a normal part of the running gait. However, excessive or limited pronation can be problematic for some runners. So how do you know if you need to worry about overpronation or buy stability shoes? In episode 171, we take an evidence-based approach and guide you through anatomy and recent research surrounding pronation. Thank you to our sponsors: ✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or $100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/ In this episode, you’ll learn: ✅ Why pronation is a normal part of a healthy running gait ✅ If stability shoes are appropriate for you or not ✅ Whether pronation causes an injury or is a symptom of an injury ✅ Should you change your running gait? ✅ The difference between overstriding and heel striking ✅ Should you increase your running cadence? If You Enjoyed this Episode, You May Like: 🎧 Can You Run Through Plantar Fasciitis? With Dr. Lisa Mitro (10 October 2025) 🎧 Cutting Through Running Shoe BS: Carbon vs Nylon Plates, Heel Drop, and What All the Jargon Means (23 February 2026 🎧 Do You Really Need to Change Your Running Form? (15 August 2025) References 🔬PMID: 3173344 🔬https://link.springer.com/article/10.1007/s40279-019-01238-y 🔬PMID: 38427634 🔬PMID: 37285634 🔬PMID: 41810458 🔬PMID: 29100250 🔬 PMID: 31147098 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/

    32 min

  3. Jun 6

    What Does "Wake Up Your Glutes" Actually Mean? Dr. Gaby Go, DPT Explains Glute Activation

    You have probably encountered claims that your “glutes aren’t firing” or that you have “sleepy glutes,” and that lazy glutes are hurting your running. This approach misses a lot of nuance: if you can stand, your glutes work; but weak glutes can impact running injury risk and running economy. We are joined by Dr. Gaby Go, DPT and run coach, who explains the nuances of glute activation and why strong glutes matter for runners. Thank you to our sponsors: ✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/ In this episode, you’ll learn: ✅ How the glutes and agonzing/antagonizing muscles work in your running stride ✅ What does “glute activation” actually mean? ✅ If squeezing your glutes while you run helps or harms ✅ Signs and symptoms of underactive or weak glutes ✅ Whether sitting all day harms your running or not ✅ When to use bodyweight/banded glute exercises and when to progress them ✅ How to know if you are doing too much strength training ✅ Do you need to change your running form for optimal glute activation? 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: Dr Gaby Go on Instagram: https://www.instagram.com/dr.gabygo/ Work with Dr. Gaby Go at https://gorunstronger.com/ 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/

    36 min

  4. May 30

    Heat Acclimation Strategies and Science-Backed Cooling Techniques for Summer Running

    In our last episode, we discussed the physiology of running in the heat, including why you run slower. However, you are not doomed to suffer through slow slogs all summer long. In part two of our summer running series, we discuss heat acclimation strategies and cooling techniques to make summer running a little less miserable. Thank you to our sponsors: ✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/ ✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/ In this episode, you’ll learn: ✅ How long it takes to acclimate to running in the heat ✅ If year-round heat acclimation is beneficial ✅ Pre- and mid-run cooling techniques for running in the heat ✅ If hyperhydration strategies work? ✅ How much sodium you need for summer runs ✅ Signs and symptoms of heat illness References 🔬PMID: 40249903 🔬PMID: 30906810 🔬PMID: 30618849 🔬PMID: 40170530 🔬PMID: 40141822 🔬PMID: 23444094 🔬PMID: 33707983 🔬https://link.springer.com/article/10.1007/s00421-018-04063-9 🔬PMID: 29356948 🔬PMID: 39152681 🔬PMID: 41749466 🔬PMID: 39231499 🔬PMID: 34129223 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/

    38 min

  5. May 23

    The Science of Running in Heat & Humidity (and How to Handle It)

    It doesn’t have to be a cruel summer of slogging through hot, humid runs. You can adjust your training so that summer running is productive and enjoyable. In part 1 of our summer running episodes, we discuss the physiological impacts of running in the heat and humidity, and how to adjust your training based on those responses. Thank you to our sponsors: ✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/ ✨ 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. ✨ Mizuno: Shop running shoes and clothes at Mizuno’s Memorial Day sale: https://runtothefinish.com/memorial-day-sale-mizuno-usa/ In this episode, you’ll learn: ✅ What happens to your body when you run in the heat ✅ Why you need to change your recovery strategy during the summer ✅ Why humidity, UV index, and air quality, matter as much as temperature ✅ How to adjust your paces for running in the heat ✅ How to adjust your interval and tempo runs for the heat and humidity Further Resources: Heat-Adjusted Pace Calculator: https://apps.runningwritings.com/heat-adjusted-pace/ How to Adjust Your Workouts for Heat and Humidity: https://lauranorrisrunning.substack.com/p/how-to-adjust-your-running-workouts References 🔬PMID: 40249903 🔬PMID: 30906810 🔬PMID: 30618849 🔬PMID: 40170530 🔬PMID: 40141822 🔬PMID: 23444094 🔬PMID: 33707983 🔬https://link.springer.com/article/10.1007/s00421-018-04063-9 🔬PMID: 29356948 🔬PMID: 39152681 🔬PMID: 41749466 🔬PMID: 39231499 🔬PMID: 34129223 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/

    40 min

  6. May 16

    The Neuroscience of Pain (And How to Use It) with Kruse Elite

    Pain is not just tissue damage - but it’s also just not in your brain. In this episode, we’re joined by Taylor Kruse of Kruse Elite. We discuss the neuroscience of pain and movement, including how the brain processes pain, the role of the vestibular system, and how we can think about non-injury pain for runners. Bonus: you will also learn why motion sickness happens! Thank you to our sponsors: ✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/ In this episode, you’ll hear our takes on: ✅ The role of the brain in perceiving pain ✅ The difference between overuse injury pain and perceived threat pain ✅ How stress plays a role in perceived pain ✅ How to train your nervous system to process movement and sensations ✅ Why you get motion sickness ✅ Why multi-directional training is valuable for runners Connect with our guest: Kruse Elite on Youtube: https://www.youtube.com/@KRUSEELITE Kruse Elite on Instagram: https://www.instagram.com/kruseelite/ 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/

    46 min

  7. May 9

    Race Banditing, AI Coaching Apps, If Downhill Races are PRs, and Other Grey Areas of Running Culture

    Is bib-sharing wrong? Should downhill races count as a PR? Are AI running apps the future of the sport, or setting up runners for injury? In this episode, we have a nuanced discussion on many of the gray areas of sportsmanship and running culture. ✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/ ✨ 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’ll hear our takes on: ✅ Bib sharing and banditing ✅ AI coaching apps ✅ What counts as a PR? ✅ Running races while injured ✅ The ever-changing Boston Qualifying standards 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/

    43 min

  8. May 2

    How To Race On A Budget (Because Running is Not Cheap)

    Running for exercise can be cheap, but running for performance and participating in races can be expensive. Maybe you are also weary of the wastefulness of influencer culture and want to know how to purchase fewer things and make your gear last longer. In this episode, we share our advice on how to race on a budget, from gear to fuel and more. Thank you to our sponsors: ✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/ ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content! In this episode, you’ll learn: ✅ How to save money when signing up for races ✅ Recommendations for sport nutrition products on a budget ✅ How to make your running gear last longer ✅ How to save money on running shoes ✅ Where to look for affordable training plans 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/

    34 min
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Hosts & Guests

4.9
out of 5
389 Ratings

About

The Tread Lightly Running Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. . You'll learn about how to run faster, marathon training, the latest fueling science, how to prevent running injury, 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.

Information

  • Creator
    Amanda Brooks and Laura Norris
  • Years Active
    2023 - 2026
  • Episodes
    172
  • Rating
    Clean
  • Copyright
    © Amanda Brooks and Laura Norris
  • Show Website
    Tread Lightly Running Podcast

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