Tread Lightly Running Science Podcast

Amanda Brooks and Laura Norris

Running

Marathon Training

Nutrition

Strength Training

Hydration

Running Performance

Endurance Training

Injury Prevention

Carbohydrates

Training Plans

VO2 Max

Carbohydrate Intake

Nutrition For Runners

Running Injuries

Half Marathon

Physical Therapy

Low Energy Availability

Electrolytes

Marathon

Heart Rate Zones

The Tread Lightly Running Science Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. Each week provides a science-based episode on how to run faster, marathon training, fueling, injury prevention, and more. Tread Lightly Running Podcast is co-hosted by Amanda Brooks and Laura Norris, MSc. Together, they have over 20 years of coaching exper... more

1.2k ratings

Publishes	Weekly	Episodes	187	Founded	4 years ago
Number of Listeners		Categories	RunningSports

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Latest Episodes

The Science-Backed Benefits of Endurance Training

Running is not bad for your knees - if anything, consistent running is remarkably beneficial for your cardiovascular, metabolic, and mental health. In this episode, we delve into the research around running, disease risk, and mortality/longevity. You... more

3 Oct 2026 • 33 min

What the Data Says About Current Trendy Recovery Tools

Recovery tools have proliferated in the running world over the past few years: red light therapy, ice plunge buckets, peptides, and more. However, the expensive price tag does not guarantee efficacy. In this episode, we look at the data behind variou... more

26 Sep 2026 • 37 min • Most popular

GLP-1s, Nomio, UCAN Gels, and Other Trendy Supplements with Dietitian Alex Larsen

Are broccoli sprout shots the secret to your next PR? Will U-Can gels help you manage weight? And are greens powders a scam or magic bullet? We sit down with registered dietitian Alex Larson, the founder of Alex Larson Nutrition. She answers all our ... more

19 Sep 2026 • 41 min

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 media, and neither are correct. In this episode, we dive into the science of zone 2 ... more

12 Sep 2026 • 34 min

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Recent Guests

Alex Larson

Minnesota-based dietitian and endurance nutrition specialist

Alex Larson Nutrition

Episode: GLP-1s, Nomio, UCAN Gels, and Other Trendy Supplements with Dietitian Alex Larsen

Trent Claypool

Sports psychologist

Summit Sport Psychology

Episode: The Psychology Behind Peak Running Performance with Dr. Trent Claypool

Claire Shorenstein

Registered dietitian and certified sports dietitian; host of Eat for Endurance

Eat for Endurance

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

Dr. Gaby Go

Doctor of Physical Therapy and Run Coach

gorunstronger.com / drdr.gabygogo

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

Taylor Kruse

Founder of Kruse Elite, specializes in neuroscience-based pain and performance training

Kruse Elite

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

Ashley Mateo

Journalist covering endurance sports and founder of Runher Magazine

Runher Magazine / Runner Magazine

Episode: What the Rise of Women in Sports Means for Everyone with Ashley Mateo

Logan Dockery

Founder of Blue Rose Physical Therapy

Blue Rose Physical Therapy

Episode: Dry Needling, Cupping, and Lasers: What Your PT is Actually Doing to You with Dr. Logan Dockery PT, DPT, PhD

Ben Carpenter

Coach and athlete passionate about fitness education

Episode: Navigating Social Media Fitness Advice as an Athlete with Ben Carpenter

Danielle Pascente

Well-known fitness trainer and founder of her own app, former in-person trainer in LA

FitOn

Episode: The Pep Talk You Need for Managing Parenthood with Training Goals With Danielle Pascente

Hosts

Amanda Brooks

Co-host, endurance running coach and writer; founder of Run to the Finish; experienced coach and data-informed educator

Laura Norris

Co-host, MSc in Applied Exercise Science; running coach since 2015; provides science-backed coaching perspectives

Reviews

4.9 out of 5 stars from 1.2k ratings

Evidence based
Very happy I stumbled across this rather excellent pod! As a medic, I struggle to find evidence based, scientific driven podcasts and discussions, so was delighted to discover this! Love all the chat and tips. Hopefully it will help me run my first marathon well! Thanks, Mick
Apple Podcasts
5
Micky_see
United Kingdom17 days ago
Superb info
So many new things to learn from both of you. I’m in my marathon buildup routine and I’m listening to the podcast on my runs instead of music. 😎
Apple Podcasts
5
Sampath Dan
Indiaa month ago
Great podcast
I just started getting back into running after working through an IT band injury. I’ve listened to so many running podcasts and have found this one to be the most straightforward and practical. Thank you!!
Apple Podcasts
5
Goat11334
United Statesa month ago
Great podcast
Perfect topics for all seasons of running
Apple Podcasts
5
Stacey Manohara
United Statesa month ago
Excellent podcast
Thanks for so many hours of learning and enrertainmemt
Apple Podcasts
5
Oscarteenage
Spaina month ago

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Listeners Say

Key themes from listener reviews, highlighting what works and what could be improved about the show.

Guest expertise and real-world coaching anecdotes are frequently highlighted as a strength.

Coaches Amanda and Laura are lauded for practical, data-driven insights.

Listeners praise the evidence-based approach and clear, actionable guidance.

The show is often recommended for new and experienced runners seeking reliable science-backed advice.

Chart Rankings

How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.

Apple Podcasts	#8	United States/Sports/Running
Apple Podcasts	#19	Canada/Sports/Running
Apple Podcasts	#21	United Kingdom/Sports/Running
Apple Podcasts	#12	Australia/Sports/Running
Apple Podcasts	#33	France/Sports/Running
Apple Podcasts	#80	Germany/Sports/Running

Talking Points

Recent interactions between the hosts and their guests.

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

Q: Why might a runner experience a 5K pace that is slower than their 10K pace, despite training for both distances?

Possible explanations include pacing strategy (going out too hard in a 5K, needing a big recovery later), differences in course conditions (hills, heat), and the physiological reality that a shorter race may require a higher-intensity start that doesn't sustain, causing a larger drop in pace as fatigue sets in.

What the Rise of Women in Sports Means for Everyone with Ashley Mateo

Q: What trends have you noticed about brand engagement with female athletes and products?

Brands are increasingly interested in women-focused insights, with better representation in leadership roles and product development, though gaps remain in equal media coverage and investment in pregnancy/postpartum considerations.

What the Rise of Women in Sports Means for Everyone with Ashley Mateo

Q: Can you tell everyone a little more about Ashley Mateo and Runher Magazine?

Ashley discusses how Runher Magazine was created to cover women's running specifically, moving away from a male-first lens, and emphasizes that the platform aims to celebrate women's experiences and provide in-depth, diverse storytelling.

Understanding Foot Strike: Does It Impact Injury or Performance?

Q: If I only drink from the hydration stations during a half marathon, will that give me enough?

Hydration needs vary by sweat rate, temperature, and finish time. A handheld bottle can help manage intake if stations are spaced far apart, and practicing drinking at regular intervals in training helps prevent GI issues and ensures adequate hydration.

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

Q: What do we know about beetroot powder and its usefulness for running performance, especially in heat?

Beetroot powder is well-researched but its benefits are context-dependent; higher dosages or multi-day loading may be needed for trained athletes, but evidence in heat sometimes shows limited or even negative effects on thermoregulation, suggesting it may not reliably improve heat tolerance but could help in certain shorter events or longer-term acclimation research.

Audience Metrics

Listeners, social reach, demographics and more for this podcast.

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Frequently Asked Questions About Tread Lightly Running Science Podcast

What is Tread Lightly Running Science Podcast about and what kind of topics does it cover?

The show delivers data-driven, evidence-based running guidance in a practical, accessible way. Hosts Amanda Brooks and Laura Norris bring two decades of coaching experience to topics like fueling, hydration, training structure, biomechanics, heat adaptation, and injury prevention, often weaving in guest experts and real-world coaching anecdotes. Episodes balance science with actionable takeaways, including pacing strategies, long-run planning, strength work, and gear considerations, with sponsor integrations that highlight practical running gear and products. The format tends to be concise, highly actionable, and supportive for runners at all levels, with a clear emphasis on nuance over one-size-fits-all prescriptions. A standout trait is t... more

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Which podcasts are similar to Tread Lightly Running Science Podcast?

These podcasts share a similar audience with Tread Lightly Running Science Podcast:

1. The Running Explained Podcast
2. The Strength Running Podcast
3. Run4PRs
4. Running Rogue
5. Fuel for the Sole

How many episodes of Tread Lightly Running Science Podcast are there?

Tread Lightly Running Science Podcast launched 4 years ago and published 187 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.

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What guests have appeared on Tread Lightly Running Science Podcast?

Recent guests on Tread Lightly Running Science Podcast include:

1. Alex Larson
2. Trent Claypool
3. Claire Shorenstein
4. Dr. Gaby Go
5. Taylor Kruse
6. Ashley Mateo
7. Logan Dockery
8. Ben Carpenter

To view more recent guests and their details, simply upgrade your Rephonic account. You'll also get access to a typical guest profile to help you decide if the show is worth pitching.

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