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Tread Lightly Running Podcast

Amanda Brooks and Laura Norris
  • 4.9 (361)
  • 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. 13H AGO

    The Pep Talk You Need for Managing Parenthood with Training Goals With Danielle Pascente

    Parenthood brings so many new joys and new challenges alike. Of those challenges, it can feel so difficult to find the time and energy to exercise. In this episode, we’re joined by Danielle Pascente as she discusses how to manage your athletic goals in early parentood. Danielle Pascente is a personal trainer/fitness expert in Los Angeles and the creator of the DPFIT APP & Danielle Pascente Training Guides. She can be found as the lead trainer for FitOn App and BeFit, as well as a guest trainer for Studio Tone It Up & Pop Sugar Fitness. Danielle was recently named "trending fitness star" by Shape Magazine.  She's been in the industry for over a decade and is responsible for thousands of women's transformations online. Danielle specializes in strength + conditioning, as well as HIIT. You can connect with Danielle at @daniellepascente on Instagram. ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you’ll learn: ✅ How to navigate poor sleep in the first year ✅ Balancing parent guilt with training ✅ How to fit in training around the balance of parenting and working ✅ Tips for implementing a flexible schedule mindset into your training ✅ What new parents should know as they resume training If you enjoyed this episode, you may also like: 🎧 How to Fit Running and Training into Your Life (14 June 2024) 🎧 Postpartum Running (9 June 2023) 🎧 How to Get Your Family and Kids Involved in Running (22 Sept 203) 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/

    36 min

  2. JAN 10

    Winter Running 101: Everything You Need to Know (Ep. 150)

    Love it or hate it, winter running poses several unique challenges, from speed workouts on icy roads to low motivation from seasonal affective disorder. In this episode, we discuss training modifications, running gear, and nutrition approaches for training in the cold and snow. ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you’ll learn: ✅ How to deal with cold hands and Raynaud’s syndrome ✅ How to layer for winter runs ✅ Shoe choices for winter running ✅ When to run on the treadmill in winter ✅ How to handle race training during the snow and cold ✅ Do you run slower in the cold? ✅ Dealing with low motivation and seasonal affective disorder ✅ How to balance running and winter sports ✅ Hydration on winter runs If you enjoyed this episode, you may also like: 🎧 Your Guide to Cold Weather Running (ep 42, 24 Nov 2023) 🎧 Your Treadmill Running Questions, Answered (ep 87, 11 Oct 2024) 🎧 A Science-Backed Guide to Hydration for Runners (ep 92, 15 Nov 2024) 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/

    37 min
  3. Extra Miles Q&A: Do Your Speed Work and Strength Need to Be on the Same Day?

    JAN 7 · BONUS • SUBSCRIBERS ONLY

    Extra Miles Q&A: Do Your Speed Work and Strength Need to Be on the Same Day?

    You've likely heard the guideline "hard days hard, easy days easy" applied to combining strength training and running. People argue that the optimal approach is to run a quality workout and lift on the same day. However, that's not always realistic for the schedule or energy. In this bonus episode, we talk about if you should run and lift on the same day, including what research says and how to build your ideal schedule.

    16 min

  4. JAN 3

    Base Building Blueprint To Set Yourself Up for a Year of Running Success

    Base building is not very exciting – but it is highly effective, whether your goal is to run a faster marathon or 5K. While often conflated with an off-season, a base building phase is a distinct and crucial training phase. This phase of lots of easy miles develops both aerobic fitness and tissue tolerance, so that you can later build race-specific fitness with lower risk of injury and greater adaptations overall. In this episode, we discuss the adaptations of base building, how to structure a base building phase, and more! ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you’ll learn: ✅ What is base building and why is it beneficial? ✅ Is base building solely easy running? ✅ How long should a base building last? ✅ Sample workouts for a base building phase ✅ The role of long runs during a base build ✅ How often should you run during a base building phase? References: 🔬 PMID: 40913707 🔬 PMID: 40878015 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/

    36 min

  5. 12/27/2025

    What is Zone 3 Really Doing to Your Running Fitness? [Remastered]

    Will running in the “grey zone” cause you to flounder - or appropriately dosed amounts let your fitness flourish? This remastered episode, originally from January 2024, provides a nuanced discussion on how moderate intensity running can be beneficial in the correct doses - but why you don’t want to train every day in this zone. ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you’ll learn: ✅ What is the grey zone in running? ✅ The benefits and detriments of running in the grey zone ✅ How to use the talk test ✅ When to use zone 3 training ✅ Should you do all of your long runs at marathon pace? ✅ What is polarized training (hard days hard, easy days easy) ✅ Marathon pace/zone 3 workouts ✅ Zone 2 vs zone running when you are a beginner runner If you enjoyed this episode, you may also like 🎧 Why 80/20 Doesn’t Work For Every Runner (12 Dec 2025) 🎧 Why You Need All Training Zones to Improve a a Runner (29 Aug 2025) 🎧 Does Zone 2 Actually Matter for Runners? (6 June 2025) References: 🔬 PMID: 33344993 🔬 PMID: 36900796 🔬PMID: 35661059 🔬PMID: 26578968 🔬Skiba, Scientific Training For Endurance Athletes ⁠https://www.frontiersin.org/articles/10.3389/fspor.2019.00070/full⁠ Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production 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/

    33 min

  6. 12/20/2025

    Running Through Exhaustion: Why You're Tired All the Time and How to Fix It

    Are you tired all the time, both during runs and during the rest of the day? This remastered episode from 2024 examines training fatigue, abnormal fatigue, vitamin deficiencies, low energy availability, training load management, and more! Thank you to our sponsors: ✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase. ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you'll learn: ✅ Normal vs abnormal fatigue ✅ Vitamin D deficiency and low iron levels ✅ Low energy and low carbohydrate availability ✅ Is caffeine or pre-workout overriding your body’s signals? ✅ Eating disorders and disordered eating ✅ Is it your training plan that is making you tired? ✅ Other factors that may cause fatigue If you enjoyed this episode, you may also like: 🎧 The Burnout Episode Every Runner Needs to Hear (7 Nov 2025) 🎧 Why Running Fasted Won't Make You Run Faster (2 May 2025) 🎧 What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (26 July 2024) References: 🔬Jeukendrup & Gleeson. (2016). Sport nutrition. Third edition. **Human Kinetics. 🔬Gropper & Smith. Advanced nutrition and human metabolism. Sixth edition. Wadsworth Cengage Learning. 🔬PMID: 34181189 🔬PMID: 28012184 🔬PMID: 33095376 🔬PMID: 37329147 🔬PMID: 37052052

    36 min
  7. #2 Extra Miles Q&A: Prepping for a Fall Marathon 10-12 Months Out (as an Intermediate Runner)

    12/17/2025 · BONUS • SUBSCRIBERS ONLY

    #2 Extra Miles Q&A: Prepping for a Fall Marathon 10-12 Months Out (as an Intermediate Runner)

    A listener wrote in: "How much should I be running with a fall marathon in mind (almost a year away)?" We wanted to provide a thorough answer to this question - which is at its root a question about periodization. We outline how you can prepare for a marathon that's a full year away - in a way that will build fitness without burning you out. We discuss: - The importance of a base phase - When to focus on strength training - How to structure spring training based on your limitations - How to use a spring 5K or 10K to set marathon goals - What to do in the early summer References: -PMID: 40913707 -PMID: 39981510

    17 min

  8. 12/13/2025

    Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner

    You have likely seen the term 80-20 running: a training approach where 80% of runs are easy, and 20% are hard. But is this an infallible rule as people present it on social media, or are there times when you may run more hard workouts - or more easy runs? We discuss the nuance of training intensity distribution with sport scientist Jonah Rosner. Thank you to our sponsors: ✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% 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. ✨ 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 ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you will learn: ✅ What is 80-20 running? ✅ What does 20% of your training hard actually look like? ✅ Polarized vs pyramidal training ✅ Why so much of your training is easy running ✅ How to approach training intensity in a marathon build ✅ The load differences of different training paces Who should and should not use 80-20 training About our guest: Jonah Rosner is a sport scientist, strength coach, and running performance coach based in Brooklyn. He spent the past decade working with athletes across every major American pro sport, including serving as the Applied Sport Science Coordinator for the Houston Texans in the NFL, one of the youngest sport scientists in league history. Jonah now focuses on helping everyday runners train with the same clarity and structure used in elite environments. He partnered with Nike to run the Nike Running Performance Lab NYC, where he used advanced testing and technology to build individualized strength and marathon training programs. Today, Jonah creates some of the most widely shared science-backed running content online. His free weekly newsletter, Marathon Science, breaks down training, strength, fueling, and performance into simple takeaways runners can use immediately. Subscribers get free tools like his daily nutrition guides, carb-loading cheatsheet, and strength-for-runners resources. You can join the newsletter at: https://marathonscience.beehiiv.com/ — it’s packed with practical insights grounded in real sport science. If you enjoyed this episode, you may also like: 🎧 Running for Health vs Performance (14 Nov 2025) 🎧 Is it Bad to Run in Zone 3? (12 Jan 2024) 🎧 Understanding Different Marathon Training Plans and Methodologies (24 Jan 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/

    35 min
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Hosts & Guests

4.9
out of 5
361 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
    155
  • Rating
    Clean
  • Copyright
    © Amanda Brooks and Laura Norris
  • Show Website
    Tread Lightly Running Podcast
  • Provider
    Laura Norris

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