Tread Lightly Running Podcast

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 m...

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 f...

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 scie...

The half marathon is one of the most popular race distances - but it is also one that runners can dismiss because it’s not a marathon. However, all-out racing a half marathon can be a very rewarding challenge if you approach it correctly. In this episode, we discuss some of the most common half marathon training mistakes and how you can avoid them. You’ll learn how to train for a half marathon PR,...

If you are preparing for a hilly race, such as the New York City Marathon, or a downhill race such as a REVEL marathon, your training will look different from what it would for a flat marathon. We guide you through an evidence-based, practical approach for training for a hilly race - including creative interventions if you live in a flat area. You will learn: ✅ The different energetic and mechani...

As many runners know, a run takes more time than just the miles themselves. You have a pre-run warm-up and recovery nutrition - and so you may wonder if you really need a cooldown after your run, or if you can save some time there. In this episode, we answer a common listener question about what a cooldown after runs actually does - and if you need to do them.  We break this discussion into a phys...

Are you confused about all the zone 2 chatter on social media? Do you experience frustration when you try to run and your watch tells you running in zone 3 despite it feeling easy? There is so much information about zone 2 and running - and some of it is correct, some of it is over-simplified, and some is over-exaggerated.  In this episode, you will learn what exactly zone 2 is - and how much it a...

Are you looking for a good audiobook to listen to as you start logging more miles this summer? We have a whole list of audiobook recommendations for your long runs, plus our current favorite running books.  Our recommendations include: Up to Speed by Christine Yu Peak Performance by Steve Magness and Brad Stulburg Run to the Finish by Amanda Brooks Out of Thin Air by Michael Crawley Good for a Gir...

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 fr...

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 sch...

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...

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 runni...

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...

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,...

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...

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...

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 tr...

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 du...

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 plyom...

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 supple...

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 Sust...

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 ex...

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 supple...

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 mobili...

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 cr...