Tread Lightly Running Science Podcast

Latest Episodes:

How to Embrace New Things During Long Running Breaks with Mirna Valerio May 23, 2025

Show notes

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!

How to Run Your Fastest 10K May 16, 2025

Show notes

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!

How to Set Realistic Time Goals in Running May 10, 2025

Show notes

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 and get 20% off your purchase.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

Why Running Fasted Won't Make You Run Faster May 03, 2025

Show notes

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

If you enjoyed this episode, you may also like:

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 AMANDA25 and follow link to bodybio.com to try E-lyte electrolyte concentrate for your summer hydration needs.

References:

PMID: 32702658
PMID: 28012184
PMID: 38201996
PMID: 33198277
PMID: 32021500
PMID: 40073985
PMID: 39842253
PMID: 39840806
PMID: 32926647
PMID: 33105701
PMID: 32079327
PMID: 32245088

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

How to Keep Running Fun While Chasing Your Goals with Laura Green Apr 26, 2025

Show notes

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 AMANDA25 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 20% off durable, budget-friendly, no-slip sunglasses!

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

Fatigue Resistance: How to Not Slow Down at the End of Your Next Race Apr 19, 2025

Show notes

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:

What is fatigue resistance?
How do you measure durability?
How much difference does fatigue resistance make in race times?
How high-carb fueling improves fatigue resistance
Training interventions to improve durability
Can supershoes improve fatigue resistance?

If you enjoyed this episode, you may also like:

Strength Training for Performance vs Aesthetics with Coach Montana (ep 109)
How to PR in the Marathon (ep 104)
The Applied Science of Long Run Fueling (ep 5)
How to Pace a Marathon (ep 58)
Is it Bad to Run in the Grey Zone (ep 48)

References:

PMID: 35511416
PMID: 39384626
PMID: 37606604

How to Run Your Fastest 5K Apr 12, 2025

Show notes

Many episodes back, we provided some guidance on how to run a 5K as a newer or intermediate runner. This episode is for our more experienced runners who are coming to the 5K and want to run fast. Whether you are aiming for sub-20 and or sub-30, this episode will guide you through how to structure your training for your fastest 5K yet.

In this episode, you will learn:
If you need long runs during 5K training
How many miles per week should you run for 5K training?
How to structure speed workouts in 5K training
Strength training during 5K builds
5K race strategies for local and large races

This episode is sponsored by Tifosi! Tifosi makes affordable, durable, and comfortable sunglasses for all your outdoor adventures, including runs. They won’t bounce, slip, or tangle in your hair either! Use this link for 20% off your purchase: https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284

References:

PMID: 34021488
PMID: 40010368

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

How to Run a 5 Hour Marathon Apr 05, 2025

Show notes

With record numbers of lottery entrants to the majors, we are seeing marathon participation boom! More runners are finishing the marathon now than ever. The average women’s marathon finish time is now approximately 4:50 - which means many runners finish in the five to six hour range. This episode provides a guide for 5-6 hour marathoners, whether you are running your first marathon or aiming for a PR in that time range.

In this episode, you will learn:

How to pace a 5 hour marathon
How many weeks should you train for a marathon?
Should you train by distance or time on feet?
Do you need to do a 20 miler in training?
Should you do speed workouts for a 5 hour marathon?
How to fuel a five hour marathon
Mindset techniques for a 5 hour marathon
And more!

If you enjoyed this episode, you may also like:

How Far Should You Run Before a Marathon (Ep 52)
How to Run Faster By Using Cross-training (Ep 101)
First Marathon Training Tips (Ep 17)
Ketones, Sodium Bicarb, and Other Supplements for Runner (Ep 106)

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their Muscle Health Plus contains third-party tested creatine monohydrate, BCAAs, and other ingredients to reduce muscle soreness and improve muscle mass and strength. Use the code treadlightly for 15% off your first order at previnex.com.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

Strength Training for Performance Is Different than Training for Aesthetics, with Coach Montana Depasquale Mar 29, 2025

Show notes

We speak often on this podcast about strength training for runners - which is drastically different than lifting for aesthetics. We are joined by running and strength coach Montana Depasquale for a discussion on how to pick a strength training plan that will actually improve your running performance - not just change your appearance.

In this episode, you’ll learn:

What to look for in a strength training plan
Should you lift to failure?
How to start and progress your strength training
How do you know if you are lifting heavy enough?
How much rest you need between sets
Should you be sore after your lifts?
How many times per week do you need to lift?
What strength exercises should runners do?
Do runners need upper body strength training?

If you enjoyed this episode, you may also like:

Can Plyometrics help you run faster (ep 107)
Strength Training for Runners (ep 60)

You can connect with Montana on Instagram at coachmontanadepasquale on Instagram or at www.coachmontanadepasquale.com

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

Blisters, Lost Toenails, Cramps, and More: How to Deal with Common Running Problems Mar 22, 2025

Show notes

Most runners inevitably deal with these minor issues - blisters, black toenails, chafing, and more. They aren’t full injuries, but they certainly are inconvenient and uncomfortable. We guide you through how to prevent these, how to treat them, and if you can run through them when they happen.

In this episode, you’ll learn how to deal with:

Calf cramps

Blisters

Chafing

Black toenails

Numb toes during a run

Red and itchy legs while running

Side stitches

Sunburns

Resources:

Join us on Patreon at https://www.patreon.com/TreadLightlyRunning

References:

PMID: 34185846
PMID: 31696455
PMID: 25178498

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews.

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

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