Tread Lightly Running Podcast

Data can be useful (when it’s valid and reliable) - but excessive data, especially when mixed with comparison against others, can negatively impact your training and relationship with running. In this episode, we discuss Strava anxiety, the comparison trap, and when data can actually make you slower.

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.
✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $25 off a one-time or off a subscription. Be sure to mention “Tread Lightly Podcast” for how you heard about the company!
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:
✅ Why internal subjective feedback and observations can matter more than data alone
✅ Why you can’t compare your data to other people’s data
✅ How Strava can make your training more performative vs individualized
✅ The nocebo effect and the drawbacks of excessive data monitoring
✅ How to know if data or social aspect of Strava is negatively impacting you
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/

Women account for a majority of the growth in the sport of running over the past few years - and media is catching up with this shift. We sit down with runher magazine’s founder Ashley Mateo to discuss trends and media representation of women in running.
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/
✨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.
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!
Connect with our guest:
🔗 https://www.runhermag.com/
🌐 https://www.instagram.com/runhermag/
🌐https://www.instagram.com/ashleymateo/
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/

Are you curious about running your speed workouts at the track, but feeling intimidated by it? This episode will guide you through how to confidently run at the track: the proper etiquette, terminology, popular workouts, and more. Plus, you’ll learn about smart approaches for running speedwork, whether you are on the roads or the track.
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.
✨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.
✨ Good Rancers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $25 off a one-time or off a subscription. Be sure to mention “Tread Lightly Podcast” for how you heard about the company!
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!
In this episode, you’ll learn:
✅ Outdoor vs indoor track distance differences
✅ Track etiquette
✅ Whether to stand, walk, or jog for your recoveries
✅ Popular track workouts
✅ How to pace on the track
✅ When to use the track (and when to not)
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/

The taper is not solely reserved for the marathon. When you are racing a half marathon as your goal race, a gradual and deliberate taper will prepare you to run your strongest, fastest race. In this episode, we discuss how to taper for a half marathon, including common taper mistakes and more.

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/
✨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.
✨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/
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:
✅ Common taper mistakes to avoid
✅ The physiological benefits of a taper
✅  How to structure a half marathon taper
✅ When to stop lifting weights before a half marathon
✅ How much you should run the week of a half marathon
✅ Should you carb load before a half?
✅ What to do if you have aches and pains on race week
✅ Should you do a shakeout run before your race?
References:
🔬 PMID: 34651125
🔬PMID: 17762369

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/

You are experiencing itchy eyes, nasal congestion, and sneezing on your runs. Are these allergy symptoms or illness? Is it okay to run through these symptoms, and if so, will these slow you down? In this episode, we discuss seasonal allergies, illness, and exercise-induced asthma in relationship to running and racing.
(Disclaimer: this episode does not serve as medical advice. Please consult a medical professional if concerned about allergies and asthma.)
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.
✨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.
✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!
In this episode, you’ll learn:
✅ If running makes seasonal allergies worse
✅ How seasonal allergies and poor air quality impact running performance
✅ The signs and symptoms of exercise-induced asthma
✅ How to cope with seasonal allergies during running
✅ How to know if you should run or rest through illness symptoms
✅ The J-shaped curve of exercise and immune function
✅ When to skip a race
References
🔬PMID: 30009588
🔬PMID: 34870078
🔬PMID: 22754712
🔬PMID: 23724244
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/