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/
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:
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/
Isotonic, real food, maltodextrin, sugar-free, and high-sodium: if you have recently shopped for running gels, you likely have seen these terms and more on the labels. We sit down with sports dietitian Kylee Van Horn to understand the labelling on your sports nutrition products and how to pick the best running gel for you.
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.
✨ 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.
✨ Boulderthon: If you're looking for a scenic Colorado race, Boulderthon offers it all: views, big race vibes, and faster courses this year. Use code RUNTOTHEFINISH to get $20 off registration at https://www.boulderthon.org/ for the half marathon, 10K, or 5K.
You will learn:
✅ What’s actually in low-sugar gels - and do they work?
✅ How to identify non-nutritive sweeteners on your gel label
✅ Understanding the types of carbohydrates and glucose:fructose ratios
✅ Understanding hyrogels, isotonic gels, and other gel formulations/textures
✅ What claims of “clean” and “natural” ingredients actually mean
✅ How to find gels that are easy on your gut
✅ Do you need to have electrolytes in your gels?
About our guest:
➡️ Kylee Van Horn is an endurance sports dietitian based on Carbondale, CO. She is a published author and co-host of the Your Diet Sucks podcast. Since 2022, she has worked with hundreds of endurance athletes at Fly Nutrition, helping them improve their performance, heal their relationship with food, and overcome GI issues.
➡️ You can connect with Kylee at @flynutrition3 on Instagram and at https://flynutrition.org/.
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/
Peak weeks are often discussed in the context of the marathon; however, whether you are training for a short distance like a 5K/10K, a half, marathon, or even an ultra, your training will include a peak week - the week of the highest volume and/or hardest workouts. Peak week is not a magical week - but it does matter in a training build. In this episode, we guide you through what a peak week is, mistakes to avoid, and tips to help you come out of your peak week healthy, fit, and ready to race.
You will learn:
✅ What is peak week (and how is it different than peak performance)?
✅ Understanding the super-compensation theory
✅ Is it possible to peak too early?
✅ Peak week mistakes to avoid
✅ The differences of functional over-reaching, non-functional overreaching, and overtraining
✅ What to do if you miss peak week workouts
✅ Tips to make the most of your peak week
: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/
More than likely, your watch reports your resting heart rate (RHR) and heart rate variability (HRV) - but what do these numbers actually mean? We look at the science behind these metrics and discuss whether or not runners should use HRV and RHR to adjust their training.
You will learn:
✅ Why does resting heart rate matter for runners?
✅ Should you use HRV to inform your training?
✅ Does these metrics help you recover better?
✅ Does tracking your HR improve your running performance?
✅ Are your HRV trackers reliable?
References:
✅ PMID: 35853460
✅ PMID: 37516677✅PMID: 29686813
Thank you to our sponsors:
➡️Skratch: Naturally flavored, science-backed sport nutrition. Follow link Skratch Sample Pack and use code TREADLIGHTLY for 20% off your first purchase.
➡️Boulderthon: If you're looking for a scenic Colorado race, Boulderthon offers it all: views, big race vibes, and faster courses this year. Use code RUNTOTHEFINISH to get $20 off your registration for the marathon, half, 10K, or 5K.
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/
In this episode, we’re talking about how to plan out your race calendar! Most races now require signing up months, if not almost a year, in advance. We’ll guide you through how to plan out goal races, how often to race, and more.
You will learn:
✅ How to pick races based on your goals
✅ Why racing a variety of distances can be beneficial
✅ How to approach several races in one season
✅ Racing frequency for beginners vs experienced runners
✅ How to run back-to-back marathons
✅ How often can you race half marathons
✅ How long do you need to prepare for an ultra?
✅ How to structure a racing calendar for BQing
✅ How to plan around race lotteries
✅ How to use tune-up races in training
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/
Enneagram is a model of understanding your personality and motivations. While its scientific validity is mixed, some research indicates it may be helpful for understanding personal growth. Whether or not it is psychometrically valid, Enneagram is a popular way to help understand your motivations - which can help you through the psychological aspects of running. In this episode, we take a less scientific, more fun approach with Jillian Keaveny, a Denver-based coach who uses Enneagram to help athletes understand motivation and areas for growth.
You will learn:
✅ What is Enneagram and how can it be useful for runners
✅ The three instinctual biases and nine types of Enneagram
✅ How athletes can use the Enneagram type to understand their motivation in training
✅ The limitations of using Enneagram
✅ Are some Enneagram types more common amongst runners?
Connect with Jillian and learn more about your Enneagram:
➡️Jillian’s website and programs: jilliankeaveny.com
➡️ Instinctual Biases quiz https://enneagram-on-demand.com/instinctual-biases-quiz/
➡️ Enneagram Type quiz: https://enneagram-on-demand.com/type-quiz/
Thank you to our sponsors:
➡️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/
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
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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:
