Tread Lightly Running Podcast

Is bib-sharing wrong? Should downhill races count as a PR? Are AI running apps the future of the sport, or setting up runners for injury? In this episode, we have a nuanced discussion on many of the gray areas of sportsmanship and running culture.✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/✨ 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.In this episode, you’ll hear our takes on:✅ Bib sharing and banditing✅ AI coaching apps✅ What counts as a PR?✅ Running races while injured✅ The ever-changing Boston Qualifying standardsTread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.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/

Practical tips for cutting racing costs, from cheaper race-entry tricks to tapping local club discounts. Smart fueling ideas include bulk buys, DIY drinks, and budget gels. Advice on making gear and shoes last longer and resisting influencer-driven upgrades. Low-cost training options cover free plans, books, simple home strength routines, and affordable gym choices.

Practical advice on what to eat and when before races from 5K to marathon. Simple carbs, timing strategies, and how to avoid GI upset come up often. They cover caffeine timing, hydration and electrolytes, and what to do when race start times are delayed. Training your gut and testing pre-race foods is highlighted as essential.

They unpack how overtracking and social comparison on Strava can sabotage training. They explore loss of internal pacing, performative pressure, and the nocebo of constant alerts. Practical fixes include privacy settings, periodized tracking, and using data for long-term trends rather than minute-by-minute decisions.

Ashley Mateo, journalist and founder of Run Her Magazine, spotlights women's rising role in running and outdoor media. She explores why more women are running, growth in trail and masters participation, safety and representation gaps, and how women-led brands and events are reshaping the sport. Short races, postpartum policies, and community-driven experiences also get attention.

Practical guidance for showing up at the track without fear. Clear explanations of lane sizes, pacing, and common workout formats. Advice on etiquette, passing, and group dynamics. Tips on warmups, recovery styles, and when the track is or is not the right choice.

The taper is not solely reserved for the marathon. When you are racing a half marathon as your goal race, a gradual and deliberate taper will prepare you to run your strongest, fastest race. In this episode, we discuss how to taper for a half marathon, including common taper mistakes and more. Thank you to our sponsors:✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content! In this episode, you’ll learn:✅ Common taper mistakes to avoid✅ The physiological benefits of a taper✅  How to structure a half marathon taper✅ When to stop lifting weights before a half marathon✅ How much you should run the week of a half marathon✅ Should you carb load before a half?✅ What to do if you have aches and pains on race week✅ Should you do a shakeout run before your race?References:🔬 PMID: 34651125🔬PMID: 17762369Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.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/

You are experiencing itchy eyes, nasal congestion, and sneezing on your runs. Are these allergy symptoms or illness? Is it okay to run through these symptoms, and if so, will these slow you down? In this episode, we discuss seasonal allergies, illness, and exercise-induced asthma in relationship to running and racing.(Disclaimer: this episode does not serve as medical advice. Please consult a medical professional if concerned about allergies and asthma.)Thank you to our sponsors:✨ 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.✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!In this episode, you’ll learn:✅ If running makes seasonal allergies worse✅ How seasonal allergies and poor air quality impact running performance✅ The signs and symptoms of exercise-induced asthma✅ How to cope with seasonal allergies during running✅ How to know if you should run or rest through illness symptoms✅ The J-shaped curve of exercise and immune function✅ When to skip a raceReferences🔬PMID: 30009588🔬PMID: 34870078🔬PMID: 22754712🔬PMID: 23724244Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.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/

We received your questions about TENS units, dry needling, muscle scraping, and other physical therapy treatments. To give you the most evidence-based advice, we brought on Dr. Logan Dockery, physical therapist and running biomechanics specialist. In this episode, Dr. Logan Dockery answers all your questions about dry needling, kinesiology tape, e-stim, and more! Thank you to our sponsors:✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!In this episode, you’ll learn:✅ Does dry needling work for running injuries?✅ Why you should be cautious about at-home muscle scraping✅  When electrical stimulation is useful in physical therapy✅ Is kinesiology tape useful?✅ What research says about red light therapyAbout Our Guest Dr. Logan Dockery is a physical therapist, educator, marathoner, and running biomechanics specialist, and the founder of Blue Rose Physical Therapy and Blue Rose Running. Running changed his life and shaped his mission to build community and help runners stay healthy while chasing big goals. He believes treating runners requires understanding far more than just the injury - you must consider biomechanics, training load, terrain, footwear, race goals, and the mindset that drives them. His focus is not just getting athletes out of pain, but improving efficiency, reducing injury risk, and aligning rehab with their long-term performance journey.Connect with Logan: @docontherun_dpt@bluerosephysicaltherapy @blueroserunningcoTread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.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/

They sort supplements into worthless, sometimes useful, and highly recommended categories. They call out BCAAs, greens powders, exogenous ketones, and bicarbonate as poor value. They explain practical uses for creatine, nitrates/beet juice, protein powder, collagen timing, magnesium, omega-3s, vitamin D, iron, B12, caffeine, and probiotics. They stress third-party testing and cost vs benefit.