Tread Lightly Running Podcast

6d ago

You have likely seen the term 80-20 running: a training approach where 80% of runs are easy, and 20% are hard. But is this an infallible rule as people present it on social media, or are there times when you may run more hard workouts - or more easy runs? We discuss the nuance of training intensity distribution with sport scientist Jonah Rosner. Thank you to our sponsors: ✨ Amazfit : User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase. ✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com 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.com ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you will learn: ✅ What is 80-20 running? ✅ What does 20% of your training hard actually look like? ✅ Polarized vs pyramidal training ✅ Why so much of your training is easy running ✅ How to approach training intensity in a marathon build ✅ The load differences of different training paces Who should and should not use 80-20 training About our guest: Jonah Rosner is a sport scientist, strength coach, and running performance coach based in Brooklyn. He spent the past decade working with athletes across every major American pro sport, including serving as the Applied Sport Science Coordinator for the Houston Texans in the NFL, one of the youngest sport scientists in league history. Jonah now focuses on helping everyday runners train with the same clarity and structure used in elite environments. He partnered with Nike to run the Nike Running Performance Lab NYC, where he used advanced testing and technology to build individualized strength and marathon training programs. Today, Jonah creates some of the most widely shared science-backed running content online. His free weekly newsletter, Marathon Science , breaks down training, strength, fueling, and performance into simple takeaways runners can use immediately. Subscribers get free tools like his daily nutrition guides, carb-loading cheatsheet, and strength-for-runners resources. You can join the newsletter at: https://marathonscience.beehiiv.com/ — it’s packed with practical insights grounded in real sport science. If you enjoyed this episode, you may also like: 🎧 Running for Health vs Performance (14 Nov 2025) 🎧 Is it Bad to Run in Zone 3? (12 Jan 2024) 🎧 Understanding Different Marathon Training Plans and Methodologies (24 Jan 2025) 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/

Dec 6

If you are a new runner or returning to the sport after a hiatus, you likely started with Couch to 5K program. But what comes next after those initial weeks? In this episode, we discuss the different approaches of how to build your endurance and speed after finishing Couch to the 5K. ✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase. ✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com 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.com ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you will learn: ✅ Realistic goals after completing Couch to 5K ✅ Whether to build volume or speed next ✅ What to do if you got injured during couch to 5K ✅ Why you need to gradually progress any speedwork ✅ What to do if you used Couch to 5K to rebuild after injury or a hiatus ✅ How to know if you are ready to run a marathon If you enjoyed this episode, you may also like: 🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025) 🎧 How to Train for Your First Half Marathon (28 June 2024) 🎧 First Marathon Training Tips (2 June 2023) 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/

Nov 29

If a supplement offered to make you run faster and lower your risk of injury, you think it’s too good to be true. But with carbohydrates during your run, it is true! Fueling with 60-90 grams of carbs per hour on long runs and races will improve your performance and reduce injury risk. We delve deep into the science around gels and sports drinks during your runs. After listening, you’ll feel more confident about how to fuel your runs to race your fastest and feel your best. Thank you to our sponsors: ✨ 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.com ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you will learn: ✅ Why you need to fuel long runs - and why you may be fueling less than you think you are ✅ The performance benefits of intra-run fueling ✅ Recommended carb ranges for long runs and races ✅ If one big gel or several smaller gels per hour works better ✅ The one piece of the fueling puzzle you can’t skip ✅ The risks of chronic under-fueling on runs ✅ Do you need to fuel if doing long runs in zone 2? ✅ Do fueling needs adjust based on body mass? ✅ Should you fuel on shorter runs? If You Enjoyed this Episode, You May Also Like: 🎧 Is Sugar Bad for Runners? With Cortney Berling RD MPH (10 Jan 2025) 🎧 What Your Running Gel Label Actually Means with Kylee van Horn RD (8 Aug 2025) 🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024) 🎧 What Running Economy Really Means for Your Performance with Dr. Shayala Kipp (31 Oct 2025) References 🔬 PMID: 41054247 🔬PMID: 40249903 🔬PMID: 40249903 🔬PMID: 40170530 🔬PMID: 40311929 🔬PMID: 39532316 🔬PMID: 33265953 🔬PMID: 35869933 🔬PMID: 40650376 🔬PMID: 36173597 🔬PMID: 40249903 🔬PMID: 40170530 🔬PMID: 32109880 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/

Nov 22

How long would it take to get from a 4:30 marathon to a BQ times? When should you change your training paces - or your training approach in general? We answer these and other listeners' questions in this episode! 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 purpose. ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you will learn: ✅ Are BQ marathons possible for anyone? ✅ How do you know you need to progress your training? ✅ How should you adjust training paces throughout a training cycle? ✅ Understanding mid-run cravings ✅ Advice for a first time back of the pack marathoner ✅ When should you visit physical therapy vs self-treat References 🔬 PMID: 37115611 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/

Nov 15

Is running always health-promoting - or is there a point where running can be unhealthy? In this episode, we discuss the health benefits of running, examine claims that running increases risk of certain diseases, and explore how training for performance may be different than training for health. Thank you to our sponsors: ✨ 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.com ✨ Amazfit : User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase. ✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase. In this episode, you will learn: ✅ Is there such thing as too much running? ✅ On the colon cancer and running study ✅ Is too much running bad for your heart? ✅ Does running help with mood disorders and mental health? ✅ Age-related declines ✅ Creating a training plan for running for health Field Tests for our Listener Question: Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator . 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator . Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR. If you enjoyed this episode, you may also like: 🎧 How Much Does VO2max Actually Matter (3 Oct 2025) 🎧 Heart Rate Variability and Resting Heart Rate: Do These Metrics Matter for Runners (25 July 2025) 🎧 Hybrid Training as Health Training with Dr. Alyssa Olenick (6 Sept 2024) References: 🔬 https://meetings.asco.org/abstracts-presentations/244806 🔬 https://www.onlinejacc.org/content/75/1/60 🔬PMID: 28450347 🔬 PMID: 26301178 🔬 PMID: 25128074 🔬PMID: 31691927 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/ ➡️ 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/

Nov 8

Burnout can happen to any runner, regardless of fitness or experience. That lack of any desire to run is nothing to be ashamed of - but it’s also not something to ignore. In this episode, we discuss the causes of running burnout and how to navigate burnout and build back. Thank you to our sponsors: ✨ FlipBelt : Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase. In this episode, you will learn: ✅ A multi-step process for building out of burnout ✅ Is it burnout or is it something deeper? ✅ Different causes of running burnout ✅ Is your running watch worsening your burnout? ✅ Training changes to help overcome burnout If you enjoyed this episode, you may also like: 🎧How to Embrace New Things During Long Running Breaks with Mirna Valerio (23 May 2025) 🎧How to Run Faster by Using Cross-Training for Runners with Mary Johnson (31 Jan 2025) References: 🔬 PMID: 34181189🔬 PMID: 37892531 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/ ➡️ 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/

Nov 1

Running economy is one of the top performance determinants for long distance runners - but what exactly is it? Can your watch measure it? How do you improve it? We sit down with exercise scientist Dr. Shalaya Kipp to learn about running economy and what it really means for running performance. Thank you to our sponsors: ✨ 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.com ✨ Amazfit : User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase. In this episode, you will learn: ✅ What is running economy? ✅ Why does running economy matter, especially for the marathon? ✅ How do you measure your running economy? ✅ The impact of supershoes on running economy ✅ How to train to improve your running economy ✅ Why carbohydrates improve your running economy? ✅ Does stretching alter your running economy? ✅ How your sports bra and other running gear impact your running economy About Our Guest: Shalaya Kipp is a postdoctoral research fellow at the Mayo Clinic in Rochester, Minnesota, where she studies human exercise performance. She earned her PhD in Kinesiology from the University of British Columbia, where her research focused on respiratory mechanics during exercise with a specific interest in sex differences and aging. Before that, she completed her master’s degree in Integrative Physiology at the University of Colorado Boulder, investigating the biomechanics and energetics of human running, including foundational studies on Nike’s groundbreaking 4% VaporFly shoe.Beyond the lab, Shalaya brings her own athletic experience as an NCAA champion and nine-time All-American in track and field. She specialized in the 3000m steeplechase and represented the United States at both the World Championships and the 2012 Olympic Games. CurrentlyShalaya enjoys stroller runs with her 2-year-old daughter and 4-year-old son. You can connect with Dr. Kipp on Instagram! 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/ ➡️ 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/

Oct 25

While running is a health-promoting activity, running can come with risks: animal encounters, dangerous weather, cars, and other concerns. In this episode, we take a pragmatic approach to navigating different potentially risky situations you may encounter on runs, including how to prepare and how to respond. 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. ✨ 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.com ✨ Amazfit : User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase. In this episode, you will learn: ✅ Why you should run against traffic ✅ How to safely run in the dark ✅ Why you should always run with your phone ✅ How to deal with off-leash dogs on runs ✅ Mountain lions, bears, and snakes ✅ The risks of running in poor air quality ✅ What to do if you get caught in thunder or lightning 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/ ➡️ 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/