The half marathon is one of the most popular race distances - but it is also one that runners can dismiss because it’s not a marathon. However, all-out racing a half marathon can be a very rewarding challenge if you approach it correctly. In this episode, we discuss some of the most common half marathon training mistakes and how you can avoid them. You’ll learn how to train for a half marathon PR, how to set half marathon goals, how to taper for a half marathon, and fueling and pacing strategies for race day.
You will learn:
✅ Common mindset mistakes
✅ How to balance speedwork and race pace workouts
✅ Strength training mistakes to avoid
✅ How long should you spend training for half marathon?✅ The problem with setting too aggressive time goals
✅ Why you need a nutrition and hydration strategy for a half marathon✅ How to correctly taper for a half marathon
✅ Is your shakeout run sabotaging your race?
✅ Common half marathon race day mistakes
Thank you to our sponsors:
➡️ Shokz: Open ear headphones so you can enjoy your music or audiobook while staying safe and aware of your surroudnings. Use code RUNTOTHEFINISH for $10 off at https://shokz.com?utm_source=TLR&utm_medium=website&utm_campaign=podcast
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ 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/
If you are preparing for a hilly race, such as the New York City Marathon, or a downhill race such as a REVEL marathon, your training will look different from what it would for a flat marathon. We guide you through an evidence-based, practical approach for training for a hilly race - including creative interventions if you live in a flat area.
You will learn:
✅ The different energetic and mechanical demands of uphill and downhill running
✅ How to muscularly prepare for a downhill race
✅ How to train for a hilly race when you live in a flat area
✅ Strength training exercises for a hilly race
✅ Developing a performance mindset for hilly races
✅ Proper hill running form
✅ Pacing strategies for hilly races
✅ How to fuel during a hilly race
Thank you to our sponsors:
➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/
➡️ Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses!
➡️Skratch: Follow link Skratch Sample Pack and use code TREADLIGHTLY for 20% off your first purchase.
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ 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/
References:
PMID: 27501719
PMID: 30357515
PMID: 38921863
Injuries are multi-factorial, and injury prevention is complex. In this episode, we chat with Dr. Victoria Sekely on injury risk, strength training, running form, and more. She will guide you through myths, facts, and nuance around running related injuries.
You will learn:
✅ Are some runners more injury-prone?
✅ Is pronation a big deal - or normal?
✅ How to manipulate training load
✅ The mind-body connection of pain tolerance
✅ Does Pilates reduce your injury risk?
✅ Ice vs heat vs NSAID use for injury
✅ Can your (under)fueling habits increase your injury risk?
✅ Can you race through an injury?
✅ The number 1 thing a PT wants you to do to reduce injury risk
Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.
Thank you to our sponsors:
➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/
➡️ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Use the code treadlightly for 15% off your first order at previnex.com
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ 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:
As many runners know, a run takes more time than just the miles themselves. You have a pre-run warm-up and recovery nutrition - and so you may wonder if you really need a cooldown after your run, or if you can save some time there. In this episode, we answer a common listener question about what a cooldown after runs actually does - and if you need to do them.
We break this discussion into a physiological explanation of what a cooldown does (and what a cooldown won’t achieve) and a practical explanation of how to apply effective cooldowns in your training.
You will learn:
✅ What a cooldown after a run achieves - and what it doesn’t
✅ If you need to cool down after an easy run
✅ Why you don’t need to worry about flushing out “lactic acid”
✅ How cool down miles can improve your running performance
✅ Do you need to stretch for your cool down?
✅ How to cool down after an interval or tempo run
✅ Should you use an ice bath for a post-run cooldown?
Thank you to our sponsors:
➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/
➡️ Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses!
➡️ Skratch: Follow the link Skratch Sample Pack and use code TREADLIGHTLY for 20% off your first purchase.
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ 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/
References:
🤓 PMID: 39263899
🤓 PMID: 29663142
Are you confused about all the zone 2 chatter on social media? Do you experience frustration when you try to run and your watch tells you running in zone 3 despite it feeling easy? There is so much information about zone 2 and running - and some of it is correct, some of it is over-simplified, and some is over-exaggerated.
In this episode, you will learn what exactly zone 2 is - and how much it actually matters for running. We answer your questions about zone 2 and dispel myths about zone 2.
You will learn:
✅ Different tests and formulas to accurately calculate your zone 2
✅ If you need to use heart rate for easy runs
✅ If new runners should worry about heart rate zones
✅ Variables that can impact your heart rate while running
✅ Why zone 2 is not the only training zone that matters
✅ The importance of fueling during long zone 2 runs
✅ How to manage hills during easy runs
Thank you to our sponsors:
➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/
➡️ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Use the code treadlightly for 15% off your first order at previnex.com
Let’s stay connected:
➡️ Join our community at patreon.com/treadlightlyrunning
➡️ 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/
References:
PMID: 31045681
PMID: 24408353
PMID: 35661059
PMID: 39616560
PMID: 26578968
Are you looking for a good audiobook to listen to as you start logging more miles this summer? We have a whole list of audiobook recommendations for your long runs, plus our current favorite running books.
Our recommendations include:
This episode is sponsored by:
Let’s stay connected:
Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!
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/
Join our community at patreon.com/treadlightlyrunning
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
💻 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!
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!
