What Running Economy Really Means for Your Performance with Dr Shalaya Kipp
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 economyAbout 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/
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Which Side of the Road? (And Other Safety Questions Every Runner Should Ask)
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 lightningLet’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/
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The Benefits of Using the Run-Walk Method
Run-walk is an under-rated training approach for many runners. It’s not just reserved for new runners: you can use it during the summer heat, when returning from injury or having a baby, in ultra distances, as you age, and more. This episode focuses on run-walk, including when to use it, how to structure it, how to pace it, and more.Thank you to our sponsors:✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 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.✨ 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.✨ 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:✅ Who benefits from using run-walk✅ How to pace run-walk intervals✅ What is the Galloway Method?✅ How to structure your run-walk intervals✅ When you should not use run-walk✅ Other practical tips for run-walk✅ Can you do speedwork if you regularly use run-walk?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/
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Can You Run Through Plantar Fasciitis? Treating Foot Pain with Dr. Lisa Mitro, DPT
If you’ve had it before, you know that nagging pain in the arch of your foot all too well. We sit down with Dr. Lisa Mitro, DPT, to discuss how to treat one of the most common running injuries - plantar fasciitis. She describes the symptoms of plantar fasciitis, how to treat it acutely and long-term, and answers your biggest question - how you can keep running. 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.comIn this episode, you will learn:✅ Signs and symptoms of plantar fasciitis✅ How do you treat plantar fasciitis?✅ Can your running shoes cause PF?✅ Why big toe strength matters✅ Do orthotics help?✅ Can you run through plantar fasciitis?✅ How long does it take for plantar fasciitis to heal?About our guest:🔗 Connect with Dr. Lisa Mitro at https://www.drlisadpt.com/🔗 Follow Dr. Lisa on IG at @dr.lisa.dptLet’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/
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How Much Does VO2max Actually Matter?
VO2max is trendy right now - but is training for VO2max legit or grift? We dive into the science of VO2max, how to improve it, and if it actually matters for long-distance runners. Thank you to our sponsors:✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 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:✅ What is your VO2max?✅ What do VO2max numbers actually mean? ✅ How is VO2max calculated?✅ Is your Garmin’s VO2max estimate accurate?✅ How much does VO2max matter for performance?✅ How to improve your VO2max✅ Can you improve your performance without changing your VO2max?✅ Is VO2max a health indicator?Field Tests for VO2max: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. References:🔬 PMID: 17414804🔬 PMID: 36754060🔬https://bjsm.bmj.com/content/early/2025/06/04/bjsports-2025-110186Let’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/
The Tread Lightly Running Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. . You'll learn about how to run faster, marathon training, the latest fueling science, how to prevent running injury, and more.
Tread Lightly Running Podcast is co-hosted by Amanda Brooks and Laura Norris, MSc. Together, they have over 20 years of coaching experience and have helped thousands of runners reach their goals through 1:1 coaching and group training. They've appeared in Runner's World, SELF, NPR, Outside, and other major media.
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