In this episode, we are joined by the wonderful Mirna Valerio, a best-selling author, content creator, and accomplished ultra runner and multisport athlete. Mirna discusses how she learned to embrace new sports and hobbies during a long break from running. Whether you take an intentional or forced break from running, you’ll learn a lot from her discussion on identity, the mental side of a break from running, and more.
In this episode, you’ll learn from her about:
Identity and running
How she ventured into other sports, including cycling and skiing
Mindset shifts from running to broader training
How to embrace being a beginner in a new sport
How to know if you should take a break from running
Why it is beneficial to expand to sports and hobbies beyond running
This episode is sponsored by:
Tifosi Optics: Shatter-proof, anti-bounce, comfortable, and stylish sunglasses made for running. Get 20% off using this link!
BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/
Let’s stay connected:
Connect with Mirna at https://themirnavator.com/ and https://www.instagram.com/themirnavator/
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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/
Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
Whether you are aiming for a 1-hour 10K, want to run a sub-50 min 10K, or even a sub-40 min 10K, this episode is for you! We discuss how to run PR in the 10K, no matter your pace. This episode is for intermediate to experienced runners. If you are looking for more information on your first 10K, tune into episode 38!
In this episode, you will learn:
The benefits of including a 10K in your race schedule
Weekly volume and long runs when aiming for a 10K PR
Our favorite 10K workouts when training for a PR
How to progress your workouts when training for your fastest 10K
When to use current 10K pace vs goal 10K pace in training
What does 10K effort feel like?
How to set your 10K goal pace
Supplements and nutrition for a 10K race
10K racing strategies
This episode is sponsored by Previnex! Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Their Joint Health supplement has received rave reviews from our listeners. Use the code treadlightly for 15% off your first order at previnex.com
Use code TREADLIGHTLY for 20% off your first purchase at Skratchlabs.com!
Use code AMANDA25 for 25% off BodyBio supplements at https://runtothefinish.com/bodybio/
References:
PMID: 38558543
PMID: 40010368
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🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
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One of the most common running questions, from the 5K to the marathon, is about how to set goals. You have big, exciting time goals and you want to achieve them - but are they realistic? How much progress can you expect in a training cycle? How do you set goal pace?
This discussion brings you practical guidance for setting time goals in running, whether you are a beginner or an experienced runner. We discuss setting marathon goals, as well as setting half marathon goals and 10K/5K time goals.
In this episode, you’ll learn:
What variables impact achieving time goals in running
Are marathon pace calculators accurate?
How long does it take to achieve your time goals in running?
How to set realistic goal pace
How to pick a race when aiming for a running PR
How to use tune-up races to set time goals
Benchmark workouts to set your running time goals
How to set a time goal for your first marathon or half marathon
This episode is sponsored by Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses!
💻 Join our community at patreon.com/treadlightlyrunning
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
Morning runners will skip a pre-run snack for many reasons: gut comfort, time constraints, or the belief that running fasted will make them faster. For years, fasted running was trendy and even recommended. However, science and training theory evolve, and so we’re here to tell you in 2025: fed is fastest, and that includes during training.
We address some common misconceptions around fasted running. Does fasted cardio make you a better fat burner - and does that even matter for running performance? Are there any downsides to running without carbs in the tank? We dive into the research around fasted running and make practical recommendations. Whether you are running for health or marathon training, you will want to listen to this episode!
In this episode, you will learn:
Understanding reasons why runners train fasted
The research behind why fasted running may be holding you back
Quick and easy-on-the-stomach pre-run snacks
Is it okay to skip fuel for an easy run?
Does eating before a run affect training adaptations?
How to train your gut to tolerate pre-run eating
If you enjoyed this episode, you may also like:
Hybrid Training as Health Training wiht Dr. Alyssa Olenick (82)
Is Sugar Bad for Runners? With Cortney Berling, RD, MPH (98)
What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (76)
Ketones, Sodium Bicarb, and Other Supplements for Runners (106)
This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.
BodyBio: If you are searching for a flavorless electrolyte, consider BodyBio E-lyte! Use code AMANDA BROOKS and follow link to bodybio.com to try E-lyte electrolyte concentrate for your summer hydration needs.
References:
💻 Join our community at patreon.com/treadlightlyrunning
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
Many runners find it difficult to balance their enjoyment of the sport with their goals. We sit down with Laura Green (@lauramcgreen), who has created her brand around the fun side (and poking fun at) running. She chats about finding the balance of fun and competition in your running.
This episode is sponsored by:
BodyBio: If you are searching for a flavorless electrolyte, consider BodyBio E-lyte! Use code AMANDA BROOKS and follow link to bodybio.com to try E-lyte electrolyte concentrate for your summer hydration needs.
Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses!
💻 Join our community at patreon.com/treadlightlyrunning
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
Fatigue resistance - also called durability or physiological resilience - is the ability to not slow down when physiological fatigue sets in. Fatigue resistance is what part of what keeps you from slowing down at the end of your half marathon, marathon, or ultra. We dive into the science of durability, as well as providing practical tips for how to improve your fatigue resistance.
In this episode, you will learn:
This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.
If you enjoyed this episode, you may also like:
References:
Many episodes back, we provided some guidance on how to run a 5K as a newer or intermediate runner. This episode is for our more experienced runners who are coming to the 5K and want to run fast. Whether you are aiming for sub-20 and or sub-30, this episode will guide you through how to structure your training for your fastest 5K yet.
In this episode, you will learn:
This episode is sponsored by Tifosi! Tifosi makes affordable, durable, and comfortable sunglasses for all your outdoor adventures, including runs. They won’t bounce, slip, or tangle in your hair either! Use this link for 20% off your purchase: https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284
References:
💻 Join our community at patreon.com/treadlightlyrunning
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
With record numbers of lottery entrants to the majors, we are seeing marathon participation boom! More runners are finishing the marathon now than ever. The average women’s marathon finish time is now approximately 4:50 - which means many runners finish in the five to six hour range. This episode provides a guide for 5-6 hour marathoners, whether you are running your first marathon or aiming for a PR in that time range.
In this episode, you will learn:
If you enjoyed this episode, you may also like:
This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength. Use the code treadlightly for 15% off your first order at previnex.com.
💻 Join our community at patreon.com/treadlightlyrunning
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
We speak often on this podcast about strength training for runners - which is drastically different than lifting for aesthetics. We are joined by running and strength coach Montana Depasquale for a discussion on how to pick a strength training plan that will actually improve your running performance - not just change your appearance.
In this episode, you’ll learn:
If you enjoyed this episode, you may also like:
You can connect with Montana on Instagram at coachmontanadepasquale on Instagram or at www.coachmontanadepasquale.com
💻 Join our community at patreon.com/treadlightlyrunning
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share it with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
Most runners inevitably deal with these minor issues - blisters, black toenails, chafing, and more. They aren’t full injuries, but they certainly are inconvenient and uncomfortable. We guide you through how to prevent these, how to treat them, and if you can run through them when they happen.
In this episode, you’ll learn how to deal with:
Calf cramps
Blisters
Chafing
Black toenails
Numb toes during a run
Red and itchy legs while running
Side stitches
Sunburns
Resources:
This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.
Join us on Patreon at https://www.patreon.com/TreadLightlyRunning
References:
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
If a 10-15 minute investment each week helped you run faster, would you do it? In this episode, we explore plyometrics for runners and how they can help you run faster with just a few minutes per week - when done correctly.
In this episode, you’ll learn:
References:
Join us on Patreon at https://www.patreon.com/TreadLightlyRunning
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
Ketones, bicarb, creatine, and more - there are more supplements for runners on the market now more than ever. We discuss some of the most popular supplements for runners, including the research, potential benefits, risks, and more.
In this episode, you’ll learn about:
This episode is general guidance. Please consult a medical profession for individual guidance when selecting supplements.
This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength. Use the code treadlightly for 15% off your first order at previnex.com.
References:
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
We sat down for a thought-provoking discussion with Tina Muir, former elite runner and sustainability advocate. Tina brings a balanced and accessible approach to how runners can reduce environmental waste and make small, effective changes for climate justice.
Tina hosts the Running for Real podcast, on which she discusses climate justice and social change. She is the co-author of Becoming a Sustainable Runner, is the Sustainability Director of the 2025 World Road Running Championships, and has assisted numerous races in their sustainability initiatives.
In this episode, you’ll learn about:
Why sustainability matters for runners
How are habits as runners can build into sustainability
Running-specific changes for sustainability
Does purchasing carbon offsets help?
How offset environmental waste around your races
How you can recycle gel wrappers, etc
How small actions compound
The impact of racing locally vs destination races
You can connect with Tina:
Running for Real podcast
Tinamuir88 on Instagram
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
After completing a marathon or two, most runners set their sights on running their fastest marathon. However, when you train for a marathon PR, it’s too easy to fall into the trap of overreaching, or to end up injured. In this episode, we’ll guide you through how to train for a marathon PR - and actually reach that PR on race day.
The advice is this episode is targeted towards intermediate and experienced marathoners; if you are running your first marathon, we recommend tuning into episode 17 (how to run your first marathon).
In this episode, you’ll learn about:
Join us on Patreon: https://patreon.com/TreadLightlyRunning
This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.
References:
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on everything running, from training tips to gear reviews. You can also find Laura Norris Running on Youtube!
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
You asked, and we answered - it’s another Q&A episode! In these episodes, you can pick our brains as experienced running coaches. All answers are generalized, not individual.
We answer your questions, including:
Use the code treadlightly for 15% off your first order atprevinex.com for the Previnex creatine/muscle health supplement.
💻 Visit lauranorrisrunning.com andruntothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
Mobility is a buzzword in the fitness space - but what does it actually mean? Can improving your mobility help you run faster? Do you need complicated routines, or just a few intentional movements? We sort through the trends to bring you an evidence-based and practical approach to mobility for runners.
In this episode, you’ll learn:
This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength. Use the code treadlightly for 15% off your first order at previnex.com.
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
Resources:
Is cross-training just for injured runners, or could it unlock your best running performance? We are joined in this episode by Mary Johnson, a running coach who recently ran a 3:08 at CIM. Mary has embraced cross-training as both an athlete and a coach; in this episode, she shares how it’s helped her get faster - and how it can do the same for you.
In this episode, you’ll learn:
What counts as cross-training for runners? If all runners benefit from cross-training How doing workouts in cross-training can improve your fitness If your heart rate is the same on cross-training workouts How to motivate yourself to do cross-training If cross-training is ever detrimental for runnersMary has been a running coach since 2016 and is the founder of the popular Lift Run Perform coaching group. You can connect with her at itsamarython on Instagram or email at mary@liftrunperform.com.
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
You’ve likely encountered all sorts of different marathon training plans - Higdon, Hansons, Run Less Run Faster, Low Heart Rate, and more. You may have wondered which of these plans, if any, is right for you - and we are here to take that guesswork out for you! In this episode, two seasoned running coaches examine different marathon training methodologies.
This is episode 100 and we want to thank each and everyone of you for listening and supporting the podcast!
Discussion points include:
This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength. Use the code treadlightly for 15% off your first order at previnex.com.
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
Is heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your questions about running injuries - so we bring the science to work through myth vs supported theory on running injuries. We also share approaches for actually reducing your injury risk - and these may surprise you.
Discussion points include:
This episode is sponsored by Final Surge. Whether you are a running coach or an athlete, start your new year off strong with Final Surge! Final Surge offers training plans for runners of all abilities, as well as a user-friendly platform to track your progress. If you are a coach, Final Surge provides a comprehensive training platform to develop plans and analyze your ath
Go to https://www.finalsurge.com/ and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.
References:
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
You’ve likely heard that high sugar consumption has health risks - so how do you reconcile that with your need to fuel as a runner? Is sugar bad for runners, or is it a necessary fuel source for your fastest running and healthiest self? (Spoiler: it's the latter!) We brought on Cortney Berling, RD, MPH, to dispel common myths about sugar for runners.
Discussion points include:
This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.
Thank you for Cortney for joining us! Cortney Berling is a registered dietitian focused on working with runners and female athletes. You can connect with Cortney on Instagram: eatwell.run better or work with her at https://www.eatwellrunbetter.com/roadto262.
💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.
🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!
