Tread Lightly Running Podcast

Race day seldom goes as planned. Whether you forget to pack something, the forecast isn’t favorable, or you encounter some challenging miles, race day problems can happen to even the fittest of runners. We draw on our years of coaching hundreds of runners to guide you through how to creatively problem-solve various race-day issues. Even when the race doesn’t go your way, you can still come away with a positive experience and maybe even a PR! 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=podcastIn this episode, you will learn:✅ What to do if you have to wear new gear on race day✅ Managing race day nerves and appetite suppression✅ How to adjust for a race day start delay✅ How to adjust for different weather scenarios (heat, rain, cold, etc)✅ What to do if you begin to fatigue in the middle of a race✅ How to manage cramping in a race✅ Dealing with nausea during races✅ How to know when to DNFLet’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/

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.comIn 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: 40225831Let’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/

They test hot running trends like AI-generated training plans and whether continuous glucose monitors actually help recreational athletes. They debate nasal strips, carbon-plated shoes and injury risk, and whether cycle syncing should change your workouts. They also compare weighted vests to traditional strength training and explain when electrolytes matter.

The hosts dive into whether changing your running form is necessary, emphasizing personalized approaches over rigid standards. They explore the importance of running cadence, debunking the myth of a one-size-fits-all number. The discussion includes how strength training can enhance form and the significance of posture and arm movement. Listeners learn how fatigue affects form and receive practical drills to optimize their technique. The podcast encourages runners to reflect on their experiences and focus on comfort and natural rhythm.

Kylee Van Horn, an endurance sports dietitian and founder of Fly Nutrition, decodes running gel labels and common marketing claims. She breaks down low-sugar formulations, maltodextrin, glucose:fructose blends, hydrogel and isotonic terminology, and how texture and additives affect gut comfort. Learn why “clean” labels can mislead and how to trial fuels and pair gels with hydration for better tolerance.

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=podcastLet’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: 29686813Thank 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 registration at https://www.boulderthon.org/ 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 trainingThank 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=podcastLet’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/

Discussion of common half marathon training blunders and how to avoid them. Tips on balancing speedwork, race-pace sessions, and progressive strength training. Guidance on ideal training cycle length, realistic goal setting, and proper tapering. Practical fueling, carb-loading, and shakeout strategies for race day. Advice on pacing, avoiding overly hard long runs, and testing gear beforehand.