Tread Lightly Running Science Podcast

Latest Episodes:

Can Plyometrics Help You Run Faster? Mar 15, 2025

Show notes

If a 10-15 minute investment each week helped you run faster, would you do it? In this episode, we explore plyometrics for runners and how they can help you run faster with just a few minutes per week - when done correctly.

In this episode, you’ll learn:

What are plyometric exercises?
How runners can benefit from plyometrics
How to incorporate plyometrics into your routine
Who should NOT do plyometrics
Sample plyometric exercises
Common plyometric mistakes to avoid

References:

PMID: 38165636
PMID: 33956587
PMID: 32163923
Haff & Triplett, Essentials of Strength and Conditioning. Human Kinetics

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

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

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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!

Ketones, Sodium Bicarb, and Other Supplements for Runners Mar 08, 2025

Show notes

Ketones, bicarb, creatine, and more - there are more supplements for runners on the market now more than ever. We discuss some of the most popular supplements for runners, including the research, potential benefits, risks, and more.

In this episode, you’ll learn about:

Branched chain amino acids (BCAAs)
Ketone monoester supplementation
Sodium bicarbonate (“bicarb”) supplements
Black currant supplements
Creatine for runners

This episode is general guidance. Please consult a medical profession for individual guidance when selecting supplements.

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.

References:

PMID: 28638350
PMID: 20386134
PMID: 38625669
PMID: 16365087
PMID: 37185454
PMID: 31730565
PMID: 32269653
PMID: 31699159
PMID: 31039280
PMID: 37565450
PMID: 38612966
PMID: 39068627
PMID: 34756350
PMID: 34503527
PMID: 33487131
PMID: 34470913
PMID: 29619595
PMID: 32460873
PMID: 37096381
Jeukendrup & Gleeson. (2016) Sport Nutrition, 3rd edition. Human Kinetics.
https://examine.com/research-feed/study/dxqRN1/?srsltid=AfmBOooIOe4LpwUVPkqXLZSANqWymBfJWWTWZ2GG9owMPcFNMr_QLpRe

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

Becoming a Sustainable Runner with Tina Muir Mar 01, 2025

Show notes

We sat down for a thought-provoking discussion with Tina Muir, former elite runner and sustainability advocate. Tina brings a balanced and accessible approach to how runners can reduce environmental waste and make small, effective changes for climate justice.

Tina hosts the Running for Real podcast, on which she discusses climate justice and social change. She is the co-author of Becoming a Sustainable Runner, is the Sustainability Director of the 2025 World Road Running Championships, and has assisted numerous races in their sustainability initiatives.

In this episode, you’ll learn about:

Why sustainability matters for runners
How are habits as runners can build into sustainability
Running-specific changes for sustainability
Does purchasing carbon offsets help?
How offset environmental waste around your races
How you can recycle gel wrappers, etc
How small actions compound
The impact of racing locally vs destination races

You can connect with Tina:

https://tinamuir.com/

Running for Real podcast

Tinamuir88 on Instagram

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

How to PR in the Marathon Feb 20, 2025

Show notes

After completing a marathon or two, most runners set their sights on running their fastest marathon. However, when you train for a marathon PR, it’s too easy to fall into the trap of overreaching, or to end up injured. In this episode, we’ll guide you through how to train for a marathon PR - and actually reach that PR on race day.

The advice is this episode is targeted towards intermediate and experienced marathoners; if you are running your first marathon, we recommend tuning into episode 17 (how to run your first marathon).

In this episode, you’ll learn about:

Mindset in training for a marathon PR
How to adjust if you are sick on race day
How many weeks do you need to train for a marathon PR?
How to build a racing schedule for a marathon PR goal
What to change in your training to run your fastest marathon
How much intensity should you do in marathon training?

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

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.

References:

PMID: 39616560

PMID: 39616560

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit ⁠⁠⁠⁠⁠⁠lauranorrisrunning.com and runtothefinish.com for thousands of free articles on everything running, from training tips to gear reviews. You can also find Laura Norris Running on Youtube!

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

Is Running Selfish, Running with Ankle Weights, and More Listener Q&A! Feb 15, 2025

Show notes

You asked, and we answered - it’s another Q&A episode! In these episodes, you can pick our brains as experienced running coaches. All answers are generalized, not individual.

We answer your questions, including:

Is running selfish?

How do you add in speedwork as a beginner?

How do you prevent overstriding and increase your cadence?

How does wind impact your running paces?

Does creatine supplementation help runners?

Should you run with ankle weights?

Are compression socks useful?

References and Resources:

PMID: 38809851
PMID: 38665681
Wind Calculator:https://apps.runningwritings.com/wind-calculator/
More on creatine research:https://lauranorrisrunning.com/creatine-for-runners/
Compression sock guide:https://runtothefinish.com/best-compression-socks-for-running/
Compression sock research:https://lauranorrisrunning.com/compression-socks-for-runners/

Use the code treadlightly for 15% off your first order atprevinex.com for the Previnex creatine/muscle health supplement.

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

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

102: How Much Mobility Do Runners Need? Feb 08, 2025

Show notes

Mobility is a buzzword in the fitness space - but what does it actually mean? Can improving your mobility help you run faster? Do you need complicated routines, or just a few intentional movements? We sort through the trends to bring you an evidence-based and practical approach to mobility for runners.

In this episode, you’ll learn:

The difference between mobility and flexibility
Why does mobility matter for runners?
The relationship between mobility, flexibility, and running economy
Does greater mobility reduce your injury risk?
Does foam rolling improve mobility?
How to do mobility exercises for runners
Does yoga count as mobility

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

Resources:

Haff & Triplett, Essentials of Strength Training and Conditioning. Human Kinetics.
Dicharry, Jay. Running Rewired. 2nd edition.
PMID: 38446400
PMID: 19050648

101: How to Run Faster by Using Cross-Training for Runners with Mary Johnson Feb 01, 2025

Show notes

Is cross-training just for injured runners, or could it unlock your best running performance? We are joined in this episode by Mary Johnson, a running coach who recently ran a 3:08 at CIM. Mary has embraced cross-training as both an athlete and a coach; in this episode, she shares how it’s helped her get faster - and how it can do the same for you.

In this episode, you’ll learn:

What counts as cross-training for runners? If all runners benefit from cross-training How doing workouts in cross-training can improve your fitness If your heart rate is the same on cross-training workouts How to motivate yourself to do cross-training If cross-training is ever detrimental for runners

Mary has been a running coach since 2016 and is the founder of the popular Lift Run Perform coaching group. You can connect with her at itsamarython on Instagram or email at mary@liftrunperform.com.

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

100: Understanding Different Marathon Training Plans and Methodologies Jan 25, 2025

Show notes

You’ve likely encountered all sorts of different marathon training plans - Higdon, Hansons, Run Less Run Faster, Low Heart Rate, and more. You may have wondered which of these plans, if any, is right for you - and we are here to take that guesswork out for you! In this episode, two seasoned running coaches examine different marathon training methodologies.

This is episode 100 and we want to thank each and everyone of you for listening and supporting the podcast!

Discussion points include:

Defining the 80/20 principle
The Hansons Marathon Method
MAF Method/Low Heart Rate Training
The Run Less, Run Faster Method
Jack Daniels Formula/VDOT
Canova/Percentage-Based Methods

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

99: Does Heel Striking Cause Injury? Myth vs Science on Running Injuries Jan 18, 2025

Show notes

Is heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your questions about running injuries - so we bring the science to work through myth vs supported theory on running injuries. We also share approaches for actually reducing your injury risk - and these may surprise you.

Discussion points include:

Does heel striking cause injury?
Should you change your running form?
Do max-cushioned shoes increase injury risk?
Did you get injured because you didn’t stretch enough?
Can running on concrete cause injury?
Will zero drop running shoes reduce injury risk?
Can you skip eating before runs?
Is strength training protective against injury?
What can you do to mitigate injury risk?

This episode is sponsored by Final Surge. Whether you are a running coach or an athlete, start your new year off strong with Final Surge! Final Surge offers training plans for runners of all abilities, as well as a user-friendly platform to track your progress. If you are a coach, Final Surge provides a comprehensive training platform to develop plans and analyze your ath

Go to ⁠⁠https://www.finalsurge.com/ ⁠⁠and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase.

References:

PMID: 38053265
PMID: 29791183
PMID: 34386286
PMID: 26304644
PMID: 22927504
https://journals.lww.com/nsca-scj/Abstract/2020/02000/Influence_of_Gait_Retraining_on_Running_Economy__A.3.aspx
https://onlinelibrary.wiley.com/doi/10.1002/jbmr.4658?af=R
https://www.doctorsofrunning.com/2024/01/monday-shakeout-can-running-shoes.html
Ryan Norris, Mechanical Engineering PE (on explanation of concrete vs asphalt)

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

98: Is Sugar Bad for Runners? Dispelling Common Fueling Myths with Cortney Berling, RD, MPH Jan 11, 2025

Show notes

You’ve likely heard that high sugar consumption has health risks - so how do you reconcile that with your need to fuel as a runner? Is sugar bad for runners, or is it a necessary fuel source for your fastest running and healthiest self? (Spoiler: it's the latter!) We brought on Cortney Berling, RD, MPH, to dispel common myths about sugar for runners.

Discussion points include:

Defining the different types of sugar
What’s the difference between using candy and gels on runs?
Whole foods vs engineered sports nutrition products
Does sugar have the same impact on your blood sugar while running as it does at rest?
Do runners need to worry about the health risks of taking sugar in gels?
When and how should you fuel your runs?
Is it beneficial to combine different types of sugars on your runs?
What should runners do about their sugar cravings?
Can you train your body to not need sugar during a run?

Thank you for Cortney for joining us! Cortney Berling is a registered dietitian focused on working with runners and female athletes. You can connect with Cortney on Instagram: eatwell.run better or work with her at https://www.eatwellrunbetter.com/roadto262.

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