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Tread Lightly Running Science Podcast

by Amanda Brooks and Laura Norris

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Latest episodes

Understanding Common Half Marathon Training Plans, From Hal Higdon to Hansons

October 10, 2026 · 35 min

If you google “Half Marathon Training Plan,” the search engine presents you with an overwhelming variety of options: Galloway, Hansons, Hal Higdon, Daniels, and more. In this episode, we discuss the fundamental principles of volume…
The Science-Backed Benefits of Endurance Training

October 3, 2026 · 34 min

Running is not bad for your knees - if anything, consistent running is remarkably beneficial for your cardiovascular, metabolic, and mental health. In this episode, we delve into the research around running, disease risk, and…
What the Data Says About Current Trendy Recovery Tools

September 26, 2026 · 37 min

Recovery tools have proliferated in the running world over the past few years: red light therapy, ice plunge buckets, peptides, and more. However, the expensive price tag does not guarantee efficacy. In this episode, we look at the data…
GLP-1s, Nomio, UCAN Gels, and Other Trendy Supplements with Dietitian Alex Larsen

September 19, 2026 · 41 min

Are broccoli sprout shots the secret to your next PR? Will U-Can gels help you manage weight? And are greens powders a scam or magic bullet? We sit down with registered dietitian Alex Larson, the founder of Alex Larson Nutrition. She…
Is Zone 2 Running Overrated? Understanding the Backlash Against and Science of Easy Running

September 12, 2026 · 34 min

Zone 2 is the magic bullet for improved health and endurance fitness - or it is overrated and spikes your cortisol. You have likely encountered both claims on social media, and neither are correct. In this episode, we dive into the science…

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Does Summer Running Really Make You Faster in the Fall?

September 5, 2026 · 35 min

Slower summer runs lead to fast fall races - so you have heard. But as you slog through another humid, hot long run, you may be wondering: is there truth to this adage? In this episode, we discuss ideal fall racing temperatures, all the…
What to Do The Week After a Half Marathon or Marathon: A Science-based Post Race Recovery Guide

August 29, 2026 · 38 min

Post-race recovery is not the avoidance of training. Rather, it is a crucial component of a well-periodized training plan, especially for a marathon or half marathon. In this episode, we first examine the physiological impact of racing a…
Do You Need High Mileage? The Science of High Volume Running

August 22, 2026 · 35 min

You have likely encountered the advice that all you need to do to run better is to run more. Is training really that simple? In this episode, we discuss high volume running: why people do it, who it works for, and who should skip it. We…
Tune Up Race Formula: Timing, Recovery, and What the Training Theory Says

August 15, 2026 · 37 min

Tune-up races are a common piece of many training plans. Are they necessary? Why should you bother racing in the middle of training? In this episode, we discuss all you need to know about how to run an effective tune-up race (and whether…
The Psychology Behind Peak Running Performance with Dr. Trent Claypool

August 8, 2026 · 42 min

“Performance is your potential minus interference - and the brain often interferes with how well we want to do.” Many runners struggle to translate their training to racing, because of race day nerves, negative self-talk, or fear of…
Pilates as Strength Training, Can You Overfuel on Long Runs, If Max Cushion Shoes are Harmful and More: Our Hot (Science-based) Takes

August 1, 2026 · 32 min

In this episode, we bring a nuanced, science-based approach to many hot topics in running right now. What causes muscle cramps? Does Pilates count as strength training? Should slower runners wear carbon plated shoes? Is it possible to…
Sweat, Sodium, and Running Performance: What the Science Actually Says

July 25, 2026 · 36 min

You likely have heard both sides of the debate, as one side argues that sodium supplementation is overrated, while the other side shills sports drinks with a full gram of sodium. In this episode, we dive into the research to present you…

Full episode archive on Apple Podcasts →

About the show

The Tread Lightly Running Science Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. Each week provides a science-based episode on how to run faster, marathon training, fueling, injury prevention, and more. Tread Lightly Running Podcast is co-hosted by Amanda Brooks and Laura Norris, MSc. Together, they have over 20 years of coaching experience and have helped thousands of runners reach their goals through 1:1 coaching and group training. They've appeared in Runner's World, SELF, NPR, Outside, and other major media.