Tread Lightly Running Podcast

• You Finished Couch to 5K: Now What?

  If you are a new runner or returning to the sport after a hiatus, you likely started with Couch to 5K program. But what comes next after those initial weeks? In this episode, we discuss the different approaches of how to build your endurance and speed after finishing Couch to the 5K. ✨ 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:✅ Realistic goals after completing Couch to 5K✅ Whether to build volume or speed next✅ What to do if you got injured during couch to 5K✅ Why you need to gradually progress any speedwork✅ What to do if you used Couch to 5K to rebuild after injury or a hiatus✅ How to know if you are ready to run a marathonIf you enjoyed this episode, you may also like:🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)🎧 How to Train for Your First Half Marathon (28 June 2024)🎧 First Marathon Training Tips (2 June 2023)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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• What You Really Need to Know about Fueling Your Runs

  If a supplement offered to make you run faster and lower your risk of injury, you think it’s too good to be true. But with carbohydrates during your run, it is true! Fueling with 60-90 grams of carbs per hour on long runs and races will improve your performance and reduce injury risk. We delve deep into the science around gels and sports drinks during your runs. After listening, you’ll feel more confident about how to fuel your runs to race your fastest and feel your best.Thank you to our sponsors:✨ 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:✅ Why you need to fuel long runs - and why you may be fueling less than you think you are✅ The performance benefits of intra-run fueling✅ Recommended carb ranges for long runs and races✅ If one big gel or several smaller gels per hour works better✅ The one piece of the fueling puzzle you can’t skip✅ The risks of chronic under-fueling on runs✅ Do you need to fuel if doing long runs in zone 2?✅ Do fueling needs adjust based on body mass?✅ Should you fuel on shorter runs?If You Enjoyed this Episode, You May Also Like:🎧 Is Sugar Bad for Runners? With Cortney Berling RD MPH (10 Jan 2025)🎧 What Your Running Gel Label Actually Means with Kylee van Horn RD (8 Aug 2025)🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024)🎧 What Running Economy Really Means for Your Performance with Dr. Shayala Kipp (31 Oct 2025)References🔬 PMID: 41054247🔬PMID: 40249903🔬PMID: 40249903🔬PMID: 40170530🔬PMID: 40311929🔬PMID: 39532316🔬PMID: 33265953🔬PMID: 35869933🔬PMID: 40650376🔬PMID: 36173597🔬PMID: 40249903🔬PMID: 40170530🔬PMID: 32109880Let’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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• Timelines for Getting Faster, Handling Slow Progress, and Other Q&As

  How long would it take to get from a 4:30 marathon to a BQ times? When should you change your training paces - or your training approach in general? We answer these and other listeners' questions in this episode! 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.✨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:✅ Are BQ marathons possible for anyone?✅ How do you know you need to progress your training?✅ How should you adjust training paces throughout a training cycle?✅ Understanding mid-run cravings✅ Advice for a first time back of the pack marathoner✅ When should you visit physical therapy vs self-treatReferences🔬 PMID: 37115611Let’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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• Running for Health vs. Running for Performance: Can You Have Both?

  Is running always health-promoting - or is there a point where running can be unhealthy? In this episode, we discuss the health benefits of running, examine claims that running increases risk of certain diseases, and explore how training for performance may be different than training for health. Thank you to our sponsors:✨ 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✨ 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.In this episode, you will learn:✅ Is there such thing as too much running?✅ On the colon cancer and running study✅ Is too much running bad for your heart?✅ Does running help with mood disorders and mental health?✅ Age-related declines✅ Creating a training plan for running for healthField Tests for our Listener Question: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.If you enjoyed this episode, you may also like:🎧 How Much Does VO2max Actually Matter (3 Oct 2025)🎧 Heart Rate Variability and Resting Heart Rate: Do These Metrics Matter for Runners (25 July 2025)🎧 Hybrid Training as Health Training with Dr. Alyssa Olenick (6 Sept 2024)References:🔬 https://meetings.asco.org/abstracts-presentations/244806🔬 https://www.onlinejacc.org/content/75/1/60🔬PMID: 28450347🔬 PMID: 26301178🔬 PMID: 25128074🔬PMID: 31691927Let’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/

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• The Burnout Episode Every Runner Needs to Hear

  Burnout can happen to any runner, regardless of fitness or experience. That lack of any desire to run is nothing to be ashamed of - but it’s also not something to ignore. In this episode, we discuss the causes of running burnout and how to navigate burnout and build back. 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.In this episode, you will learn:✅ A multi-step process for building out of burnout✅  Is it burnout or is it something deeper?✅ Different causes of running burnout✅ Is your running watch worsening your burnout?✅ Training changes to help overcome burnoutIf you enjoyed this episode, you may also like:🎧How to Embrace New Things During Long Running Breaks with Mirna Valerio (23 May 2025)🎧How to Run Faster by Using Cross-Training for Runners with Mary Johnson (31 Jan 2025)References:🔬 PMID: 34181189🔬 PMID: 37892531Let’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/

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