Tread Lightly Running Podcast

Amanda Brooks and Laura Norris
  • 4.9 (339)
  • PARA CORRER
  • CADA SEMANA

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. HACE 2 DÍAS

    How Much Does VO2max Actually Matter?

    VO2max is trendy right now - but is training for VO2max legit or grift? We dive into the science of VO2max, how to improve it, and if it actually matters for long-distance runners. Thank you to our sponsors: ✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase. ✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase. In this episode, you will learn: ✅ What is your VO2max? ✅ What do VO2max numbers actually mean? ✅ How is VO2max calculated? ✅ Is your Garmin’s VO2max estimate accurate? ✅ How much does VO2max matter for performance? ✅ How to improve your VO2max ✅ Can you improve your performance without changing your VO2max? ✅ Is VO2max a health indicator? Field Tests for VO2max: Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator. 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator.Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR. References: 🔬 PMID: 17414804 🔬 PMID: 36754060🔬https://bjsm.bmj.com/content/early/2025/06/04/bjsports-2025-110186 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 /➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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

  2. 27 SEP

    Behind the Scenes: Getting to Know Us a Bit More

    As we approach our 1 MILLION plays marker, we wanted to take you on a peek behind the scenes! Get to know us a little bit more in this special episode where we discuss the podcast, take you behind the scenes on content and production, and share a bit more about ourselves. Thank you to our sponsors: ✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase. ✨ 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 will learn: ✅ How we feel about the podcast at 1M listens in ✅ How we curate episodes and choose interviews ✅ Our backgrounds with running and sport ✅ Laura’s experience getting her MSc in Applied Exercise Science ✅ Amanda’s experience writing her book ✅ What’s shaped our running ✅ Our takes on the current state of running 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/ ➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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

  3. 20 SEP

    What You Need to Know for Running the World Marathon Majors

    The World Marathon Majors (New York, Chicago, Boston, Sydney, London, Tokyo, and Berlin) are the most popular races in the world. However, with their popularity come some unique logistical challenges: international travel, jet lag, large crowds, and more. We’ve coached dozens (if not hundreds) of runners through the world majors and bring you our best advice for setting yourself up for an enjoyable and successful race experience at a World Major Marathon. 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. ✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com In this episode, you will learn: ✅ Adjusting your pre-race nutrition around international cuisines ✅ Planning for pre-race shakeouts and events ✅ How to manage jet lag before your race ✅ Navigating start line logistics ✅ Can you run a PR at a marathon major? ✅ How to get into the marathon majors ✅ How much does it cost to run a marathon major? ✅ Public transportation at majors marathons ✅ Planning for future world marathon majors References: 🔗 PMID: 39981510 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/ ➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

    39 min

  4. 13 SEP

    Running for Weight Loss: What an Dietitian Wants You to Know with Lydia Nader-Urdiales

    After receiving many questions about weight loss for runners, we decided to bring on a performance dietitian to discuss this delicate topic. Lydia Nader-Urdiales is a registered dietitian who has worked with runners on their performance and body composition goals - and is a runner herself. She discusses how weight loss can be achieved without spiking your injury risk or sacrificing your performance - and some of this discussion may surprise you. Thank you to our sponsors: ✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase. ✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com In this episode, you will learn: ✅ Body positivity and body neutrality ✅ Can you lose weight while training for a marathon? ✅ How to safely approach weight loss as a runner ✅ Why you still need to fuel your runs even if weight loss is a goal ✅ Why do some runners gain weight during marathon training? (Hint: it’s not always fat mass gain) ✅ How to know if you are in too deep of a caloric deficit ✅ Does running help or hinder weight loss? ✅ Should runners consider using GLP-1 medications? ✅ Common mistakes to avoid for weight loss/management About our guest: 🔗 Connect with Lydia at https://fuelwithnader.com/ 🔗 Follow Lydia on IG at @fuelwithnader 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/ ➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

    41 min

  5. 6 SEP

    How to Troubleshoot Common Race Day Problems

    Race day seldom goes as planned. Whether you forget to pack something, the forecast isn’t favorable, or you encounter some challenging miles, race day problems can happen to even the fittest of runners. We draw on our years of coaching hundreds of runners to guide you through how to creatively problem-solve various race-day issues. Even when the race doesn’t go your way, you can still come away with a positive experience and maybe even a PR! 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. ✨ Shokz: Open ear headphones so you can enjoy your music or audiobook while staying safe and aware of your surroundings. Use code RUNTOTHEFINISH for $10 off at https://shokz.com?utm_source=TLR&utm_medium=website&utm_campaign=podcast In this episode, you will learn: ✅ What to do if you have to wear new gear on race day ✅ Managing race day nerves and appetite suppression ✅ How to adjust for a race day start delay ✅ How to adjust for different weather scenarios (heat, rain, cold, etc) ✅ What to do if you begin to fatigue in the middle of a race ✅ How to manage cramping in a race ✅ Dealing with nausea during races ✅ How to know when to DNF 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/ ➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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. 30 AGO

    Why You Need All Training Zones to Improve as a Runner

    Zone 2 is the most popular training zone - but is it the only training zone you need? We delve into all five training zones and their unique benefits. You’ll learn how to determine each zone by heart rate, rate of perceived exertion (RPE), and talk test, plus how to use them in training. *Laura misspoke around minute 23. The Cori cycle converts lactate into glucose, not glycogen, to then be shuttled back into the muscles to undergo anaerobic glycolysis. Thank you to our sponsors: ✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase. ✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com In this episode, you will learn: ✅ Why you need to train at intensities beyond zone 2 ✅ How to calculate your training zones ✅ Is it worth running in zone 1? ✅ Is zone 3 really “the gray zone”? ✅ The value of threshold/zone 4 workouts ✅ The benefits of training in zone 5 (interval training )✅ Why heart rate monitoring is less reliable in zone 5 ✅ Can heart rate zones be used on race day? References: 🔬 PMID: 39390310 🔬PMID: 38695978 🔬PMID: 36900796 🔬PMID: 40225831 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/ ➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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

  7. 23 AGO

    Do AI Coaching, Cycle Syncing, Weighted Vests Actually Work? Our Hot Takes On Running Trends

    What happens if ChatGPT makes you a training plan? Will wearing a weighted vest protect you from the symptoms of perimenopause? Are continuous glucose monitors the tool for improving your nutrition? We tackle several social media trends and give our unfiltered, evidence-based hot takes. 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 purpose. ✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com In this episode, you will learn: ✅ Do you need electrolytes? ✅ Our hot take on AI coaching ✅ Do nasal strips improve running performance? ✅ Are continuous glucose monitors beneficial? ✅ Do carbon plated shoes increase your injury risk? ✅ Should you change your workouts based on your menstrual cycle (cycle syncing)? ✅ Does weighted vest training help perimenopausal athletes? References: 🔗https://news.ucr.edu/articles/2023/04/28/ai-programs-consume-large-volumes-scarce-water 🔬 PMID: 32683573 🔬 PMID: 37658967 🔬PMID: 40059889🔬PMID: 28483221 🔬 PMID: 24286345 🔬PMID: 38600646 🔬PMID: 40439067 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/ ➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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

  8. 16 AGO

    Do You Really Need to Change Your Running Form?

    You can’t scroll social media without seeing someone tell you how you have to hit a 180 spm cadence, stop overstriking, or do these exercises for better running form. But do you really need to change your running form? We dive into the science and discuss whether or not changing form is beneficial - plus offer some practical tips if you do want to improve your own natural running form. 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. ✨ Shokz: Open ear headphones so you can enjoy your music or audiobook while staying safe and aware of your surroundings. Use code RUNTOTHEFINISH for $10 off at https://shokz.com?utm_source=TLR&utm_medium=website&utm_campaign=podcast In this episode, you will learn: ✅ Should you change your running form? ✅ Is strength training the most effective way to improve running form? ✅ Should you change your foot strike? ✅ Does your running form vary with your pace? ✅ What changes in your running form can tell you about fatigue ✅ Should your cadence be 180? ✅ Drills to improve your running form References: 🔬PMID: 26816209 🔬PMID: 34386286 🔬PMID: 40467049 🔬PMID: 39709752 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/ ➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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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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.

Información

  • Creador
    Amanda Brooks and Laura Norris
  • Años de actividad
    2023 - 2025
  • Episodios
    136
  • Clasificación
    Apto
  • Copyright
    © Amanda Brooks and Laura Norris
  • Mostrar sitio web
    Tread Lightly Running Podcast

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