Tread Lightly Running Science Podcast

Is Zone 2 Running Overrated? Understanding the Backlash Against and Science of Easy Running

Zone 2 is the magic bullet for improved health and endurance fitness - or it is overrated and spikes your cortisol. You have likely encountered both claims on social medi

Does Summer Running Really Make You Faster in the Fall?

Slower summer runs lead to fast fall races - so you have heard. But as you slog through another humid, hot long run, you may be wondering: is there truth to this adage? I

What to Do The Week After a Half Marathon or Marathon: A Science-based Post Race Recovery Guide

Post-race recovery is not the avoidance of training. Rather, it is a crucial component of a well-periodized training plan, especially for a marathon or half marathon. In

Do You Need High Mileage? The Science of High Volume Running

You have likely encountered the advice that all you need to do to run better is to run more. Is training really that simple? In this episode, we discuss high volume runni

Tune Up Race Formula: Timing, Recovery, and What the Training Theory Says

Tune-up races are a common piece of many training plans. Are they necessary? Why should you bother racing in the middle of training? In this episode, we discuss all you

The Psychology Behind Peak Running Performance with Dr. Trent Claypool

“Performance is your potential minus interference - and the brain often interferes with how well we want to do.” Many runners struggle to translate their training to raci

Pilates as Strength Training, Can You Overfuel on Long Runs, If Max Cushion Shoes are Harmful and More: Our Hot (Science-based) Takes

In this episode, we bring a nuanced, science-based approach to many hot topics in running right now. What causes muscle cramps? Does Pilates count as strength training? S

Sweat, Sodium, and Running Performance: What the Science Actually Says

You likely have heard both sides of the debate, as one side argues that sodium supplementation is overrated, while the other side shills sports drinks with a full gram of

The Science of the Long Run: Why It Matters More Than You Think

The long run is a staple of training plans from the 5K to ultra - but why? In this episode, we discuss the science of long runs, including the physiological adaptations,

Gut Training for Runners: How to Fuel Without Stomach Problems with Claire Shorenstein, MS CSSD

Most runners have experienced sloshy stomach, nausea, urgency, or other GI issues during a race or run. However, GI problems do not have to be a part of running! We discu

What Research Actually Says About Ferritin, Iron Deficiency, and Running

Are you noticing that you are tired all the time and cannot seem to hit your paces in training? Those are not symptoms to ignore. Sometimes, these are signs of low ferrit

Why Your Half Marathon Has Plateaued (And How to Train for a Breakthrough)

Repeatedly missing your running goals is a frustrating experience, especially if you are training hard for a race. In this episode, we discuss what causes a half marathon

Thinking About a 50K? 50 Miler? How to Run Your First Ultra Marathon, According to Science

You have loved our episodes on how to run your first half marathon and marathon - so today, we have an episode for those of you who feel ready to go further. We discuss h

Understanding Foot Strike: Does It Impact Injury or Performance?

Pronation can be misunderstood as a scary, dangerous risk for injury - and people use that to sell you something. In reality, a certain degree of pronation is a normal pa

What Does "Wake Up Your Glutes" Actually Mean? Dr. Gaby Go, DPT Explains Glute Activation

You have probably encountered claims that your “glutes aren’t firing” or that you have “sleepy glutes,” and that lazy glutes are hurting your running. This approach misse

Heat Acclimation Strategies and Science-Backed Cooling Techniques for Summer Running

In our last episode, we discussed the physiology of running in the heat, including why you run slower. However, you are not doomed to suffer through slow slogs all summer

The Science of Running in Heat & Humidity (and How to Handle It)

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 ou

The Neuroscience of Pain (And How to Use It) with Kruse Elite

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 a

Race Banditing, AI Coaching Apps, If Downhill Races are PRs, and Other Grey Areas of Running Culture

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 nuanc

How To Race On A Budget (Because Running is Not Cheap)

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 cul