Tread Lightly Running Podcast

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.

A 5K and a marathon are objectively different distances - but they are also more similar than you think. If you’ve ever wondered why the 5K is technically a long-distance race, or what the difference between training for a mile and a marathon is, this episode is for you! We’ll discuss the metabolic and mechanical differences of the short, middle, and long distances, plus how those theoretical differences translate into training. Thank you to our sponsors:✨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/✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order or 50% off 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:✅ Which race distances are aerobic, and which are anaerobic?✅ The mechanical differences between short, middle, and long distances✅ The spectrum of muscle fiber typology✅ The different metabolic demands of short, middle, and long distances✅ The training differences across the various distancesIf you enjoyed this episode, you may like:🎧 How Much Do Genetics Impact Your Running Performance? (30 Aug 2024)🎧 How Much Does VO2max Actually Matter? (3 Oct 2025)🎧 What Running Economy Really Means for Your Performance (31 Oct 2025)References:🔬 PMID: 34021488🔬PMID: 29182410🔬PMID: 30299184🔬PMID: 38165636Tread 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/

Ben Carpenter, a no-nonsense personal trainer and author who debunks fitness myths, walks through how to spot misinformation on social media. He discusses navigating echo chambers, critical thinking red flags, and his own running journey from short runs to a marathon. Short, practical takes on training confidence, progress over perfection, and why honest storytelling helps beginners.

Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who regularly debunks fitness myths on his popular social media page, @bdccarpenter. He’s also the author of “Everything Fat Loss: The Definitive No Bullsh*t Guide” and “Fat Loss Habits: The No Bullsh*t Guide to Losing Weight.”In part one of our interview with Ben, we discuss fat loss myths. You’ll learn about why most diets fail, what science actually says about body composition changes, and more. If you enjoyed this, be sure to tune back in next week for part 2! 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/✨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/✨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:✅ Ben’s background and books✅ Is calories in/calories out the correct framework for weight loss and management?✅ Understanding the marketing behind diet trends✅ Why fat loss and running performance aren’t always compatible goals✅ Why healthy habits work better than diet trends✅ Understanding claims around “the best workouts for fat loss”Connect with Ben:Instagram: Ben Carpenter (@bdccarpenter) ​🌐 Ben Carpenter​Tread 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/

A deep dive into how top runners structure volume, intensity, and recovery. You’ll hear about group training, altitude camps, and why sponsorships matter. Learn about weekly mileage, doubles, terrain variety, and modern strength work. The episode also covers coach check-ins, warmups and recovery routines, and shifts in elite training philosophy.

Hitting the wall is dreaded amongst all marathoners – but it doesn’t have to be an inevitable experience. This episode delves into the research and statistics of hitting the wall in the marathon. Then, we provide you with a clear, practical guide of how to train, pace, and fuel so you can avoid hitting the wall.✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!In this episode, you’ll learn:✅ What does hitting the wall feel like?✅ What role does glycogen play in hitting the wall (or avoiding it)?✅ Pacing strategies to avoid hitting the wall✅ Why carb loading matters✅ How training can be protective against hitting the wall✅ Does dehydration cause you to hit the wall?✅ What to do if you hit the wallIf you enjoyed this episode, you may also like:🎧 How to PR in the Marathon (19 Feb 2025)🎧 How to Not Slow Down in Your Next Marathon (26 Jan 2024)🎧 What to Eat Before a Race (23 June 2023)🎧 What You Really Need to Know about Fueling Your Runs (28 Nov 2025)References🔬PMID: 32216656🔬PMID: 41179514🔬PMID: 40531717🔬PMID: 35565153🔬PMID: 39200635🔬PMID: 34010308Tread 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/

Clear breakdown of plate materials and why carbon and nylon behave differently. Short takes on heel-to-toe drop and who might try zero-drop shoes. A tour of foam types like EVA, TPU, and PEBA without the marketing fluff. Practical tips on shoe rotation, durability, when not to train in maximal-cushion shoes, and how to introduce high-performance shoes safely.