Tread Lightly Running Podcast

It doesn’t have to be a cruel summer of slogging through hot, humid runs. You can adjust your training so that summer running is productive and enjoyable. In part 1 of our summer running episodes, we discuss the physiological impacts of running in the heat and humidity, and how to adjust your training based on those responses.

Thank you to our sponsors:
✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/
✨ 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.
✨ Mizuno: Shop running shoes and clothes at Mizuno’s Memorial Day sale: https://runtothefinish.com/memorial-day-sale-mizuno-usa/
In this episode, you’ll learn:
✅ What happens to your body when you run in the heat
✅ Why you need to change your recovery strategy during the summer
✅ Why humidity, UV index, and air quality, matter as much as temperature
✅ How to adjust your paces for running in the heat
✅ How to adjust your interval and tempo runs for the heat and humidity
Further Resources:
Heat-Adjusted Pace Calculator: https://apps.runningwritings.com/heat-adjusted-pace/
How to Adjust Your Workouts for Heat and Humidity: https://lauranorrisrunning.substack.com/p/how-to-adjust-your-running-workouts
References
🔬PMID: 40249903
🔬PMID: 30906810
🔬PMID: 30618849
🔬PMID: 40170530
🔬PMID: 40141822
🔬PMID: 23444094
🔬PMID: 33707983
🔬https://link.springer.com/article/10.1007/s00421-018-04063-9
🔬PMID: 29356948
🔬PMID: 39152681
🔬PMID: 41749466
🔬PMID: 39231499
🔬PMID: 34129223
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/

Pain is not just tissue damage - but it’s also just not in your brain. In this episode, we’re joined by Taylor Kruse of Kruse Elite. We discuss the neuroscience of pain and movement, including how the brain processes pain, the role of the vestibular system, and how we can think about non-injury pain for runners. Bonus: you will also learn why motion sickness happens!
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/
In this episode, you’ll hear our takes on:
✅ The role of the brain in perceiving pain
✅ The difference between overuse injury pain and perceived threat pain
✅ How stress plays a role in perceived pain
✅ How to train your nervous system to process movement and sensations
✅ Why you get motion sickness
✅ Why multi-directional training is valuable for runners
Connect with our guest:
Kruse Elite on Youtube: https://www.youtube.com/@KRUSEELITE
Kruse Elite on Instagram: https://www.instagram.com/kruseelite/
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/

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 standards
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/

Running for exercise can be cheap, but running for performance and participating in races can be expensive. Maybe you are also weary of the wastefulness of influencer culture and want to know how to purchase fewer things and make your gear last longer. In this episode, we share our advice on how to race on a budget, from gear to fuel and more.

Thank you to our sponsors:
✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:
✅ How to save money when signing up for races
✅ Recommendations for sport nutrition products on a budget
✅ How to make your running gear last longer
✅ How to save money on running shoes
✅ Where to look for affordable training plans

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/

Carbohydrates, caffeine, and water (sometimes with electrolytes): these seem so simple, but they all improve performance when taken before a race. In this episode, we discuss how to structure your pre-race meal before a 5K to marathon, including what to eat, how to time it, and how to avoid GI upset.
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 and an additional 10% and free shipping on a subscription.
✨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/
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!
In this episode, you’ll learn:
✅ Why pre-race carbohydrates are beneficial at even the harder, shorter distances
✅ Why simple carbs are ideal before a race
✅ How to prevent GI upset on race day
✅ How to time your pre-race meals (including before late-start races)
✅ Caffeine timing before a race
✅ How to hydrate before a race
References
🔬 PMID: 33388079
🔬 PMID: 30747558
🔬PMID: 40089940
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/