Tread Lightly Running Podcast

Amanda Brooks and Laura Norris

Running

Hydration

Nutrition

Marathon Training

Mental Health

Strength Training

Cold Weather Running

GI Issues

Moderate Intensity Training

Injury Prevention

Recovery

Muscle Cramps

Motivation

Training Plans

Age 40 and Beyond

Heart Rate Zones

Hustle Culture

Three-Hour Long Run Rule

Nutrition For Runners

Life Stress

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 experie... more

1k ratings

Publishes	Weekly	Episodes	151	Founded	3 years ago
Number of Listeners		Categories	RunningSports

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Latest Episodes

Base Building Blueprint To Set Yourself Up for a Year of Running Success

Base building is not very exciting – but it is highly effective, whether your goal is to run a faster marathon or 5K. While often conflated with an off-season, a base building phase is a distinct and crucial training phase. This phase of lots of easy... more

3 Jan 2026 • 35 min

What is Zone 3 Really Doing to Your Running Fitness? [Remastered]

Will running in the “grey zone” cause you to flounder - or appropriately dosed amounts let your fitness flourish? This remastered episode, originally from January 2024, provides a nuanced discussion on how moderate intensity running can be beneficial... more

27 Dec 2025 • 33 min

Running Through Exhaustion: Why You're Tired All the Time and How to Fix It

Are you tired all the time, both during runs and during the rest of the day? This remastered episode from 2024 examines training fatigue, abnormal fatigue, vitamin deficiencies, low energy availability, training load management, and more!

Thank you ... more

20 Dec 2025 • 35 min

Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner

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 ... more

13 Dec 2025 • 35 min

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Recent Guests

Jonah Rosner

Founder of Rosner Performance with expertise in exercise physiology and data science.

Rosner Performance

Episode: Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner

Dr. Shalaya Kipp

Former professional runner and researcher specializing in exercise physiology and respiratory function.

Mayo Clinic

Episode: What Running Economy Really Means for Your Performance with Dr Shalaya Kipp

Dr. Lisa Mitro

Licensed Physical Therapist specializing in sports medicine and rehabilitation for runners.

Instagram

Episode: Can You Run Through Plantar Fasciitis? Treating Foot Pain with Dr. Lisa Mitro, DPT

Lydia Nader

Registered dietitian nutritionist and endurance athlete

Run with Nader

Episode: Running for Weight Loss: What an Dietitian Wants You to Know with Lydia Nader-Urdiales

Kylee Van Horn

Dietitian and host of Your Diet Sucks Podcast

Episode: What Your Running Gel Label Actually Means - with Kylee Van Horn

Jillian Keaveny

Longtime personal trainer and endurance coach with expertise in the Enneagram.

Compass Fitness

Episode: How Enneagram Type Can Help You Understand Your Motivation in Running

Dr. Victoria Sekely

A physical therapist, run coach, and strength coach with nearly a decade of experience.

Episode: What A PT Really Wants You to Know about Running Injuries, with Dr. Victoria Sekely

Mirna Valerio

Ultramarathoner, author, and experienced athlete

The Mirnavator

Episode: How to Embrace New Things During Long Running Breaks with Mirna Valerio

Laura Green

Physical therapist and content creator specializing in running.

Episode: How to Keep Running Fun While Chasing Your Goals with Laura Green

Hosts

Amanda Brooks

Co-host with years of experience writing articles and coaching runners since 2012, focusing on providing actionable advice for runners.

Laura Norris

Co-host with a master's in applied exercise science and coaching experience since 2015, emphasizing inclusivity in running.

Reviews

4.9 out of 5 stars from 1k ratings

Always great informative stuff 👏👏👏👏
Podcast Addict
5
mowgli
19 days ago
Practical
I love this podcast. It is my go-to source for all things running because Laura
Apple Podcasts
5
Runforthehills89
United Statesa month ago
Great topics, awesome hosts
I love this simple, helpful podcast. Amanda and Laura work so well together and they back everything up with real data. I’m a middle of the pack runner, but they do a great job looking at scenarios that apply to ALL runners. I swear that listening to this podcast has made me a better runner. And I love that there isn’t any annoying music or any weird sound effects in this podcast.
Apple Podcasts
5
kcheekers
United Statesa month ago
Top practical tips!
Just ran my first marathon and it went so smoothly also thanks to this podcast. All the tips, from training and nutrition, to taking extra raincoat to sit on before the race. I really used it all and it made it all so enjoyable. Thank you both, and your guests so much!
Apple Podcasts
5
Anna, Europe
United Kingdom2 months ago
Hi
I love the podcast, hi from Puerto Rico
Apple Podcasts
5
girasol3
United States3 months ago

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Listeners Say

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

Feedback indicates a strong preference for material that is both practical and inclusive, especially from a female perspective on running.

Listeners appreciate the actionable, science-backed advice provided without unnecessary fluff or filler.

The hosts are known for their engaging and relatable delivery, making complex topics accessible to runners of all skill levels.

Chart Rankings

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

Apple Podcasts	#6	United States/Sports/Running
Apple Podcasts	#3	Canada/Sports/Running
Apple Podcasts	#29	United Kingdom/Sports/Running
Apple Podcasts	#210	Canada/Sports
Apple Podcasts	#8	Australia/Sports/Running
Apple Podcasts	#36	Germany/Sports/Running

Talking Points

Recent interactions between the hosts and their guests.

What is Zone 3 Really Doing to Your Running Fitness? [Remastered]

Q: Is it recommended to eat before shorter runs, or is that just applicable to harder and longer runs?

Listeners are encouraged to eat something before their runs to avoid training in a state of low energy availability, which can adversely affect performance, recovery, and overall health.

Base Building Blueprint To Set Yourself Up for a Year of Running Success

Q: Should the frequency of runs be the same as when training for a race?

Yes, maintaining a similar frequency during base building helps adapt tissues and improve aerobic fitness, even if the intensity is lower.

Base Building Blueprint To Set Yourself Up for a Year of Running Success

Q: How long does base building need to be?

A minimum of four to six weeks is generally recommended for adaptations, but the duration can vary based on individual training structure and needs.

Base Building Blueprint To Set Yourself Up for a Year of Running Success

Q: Once you figure out your target goal pace for a marathon, how do you strategically break up the race with pacing goals?

Breaking the race into five-mile chunks allows runners to manage pacing effectively throughout the marathon.

Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner

Q: So for our everyday runner who's maybe 30 to 40 miles a week, what's the issue with if they just do all zone two?

If you're training for a marathon, and you're a new runner, you're still going to be running for several hours at a bit of a higher intensity, because the marathon is higher intensity.

Audience Metrics

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

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Frequently Asked Questions About Tread Lightly Running Podcast

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

A resourceful and practical guide for runners, this podcast emphasizes data-driven, evidence-based advice aimed at improving performance and overall health. Key themes include marathon training, nutrition and fueling strategies, injury prevention, as well as mental resilience in running. Co-hosts Amanda Brooks and Laura Norris, both experienced coaches, ensure that the topics are not only informative but also inclusive and accessible to runners of all levels. Unique aspects include their focus on the holistic aspects of running, integrating personal anecdotes with practical tips, and addressing safety issues, thereby catering to a community eager for actionable insights.

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How many listeners does Tread Lightly Running Podcast get?

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What are the audience demographics for Tread Lightly Running Podcast?

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How many subscribers and views does Tread Lightly Running Podcast have?

To see how many followers or subscribers Tread Lightly Running Podcast has on Spotify and other platforms such as Castbox and Podcast Addict, simply upgrade your account. You'll also find viewership figures for their YouTube channel if they have one.

Which podcasts are similar to Tread Lightly Running Podcast?

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

1. The Running Explained Podcast
2. The Strength Running Podcast
3. Fuel for the Sole
4. Doctors of Running Podcast
5. Marathon Training Academy

How many episodes of Tread Lightly Running Podcast are there?

Tread Lightly Running Podcast launched 3 years ago and published 151 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.

How do I contact Tread Lightly Running Podcast?

Our systems regularly scour the web to find email addresses and social media links for this podcast. We scanned the web and collated all of the contact information that we could find in our podcast database. But in the unlikely event that you can't find what you're looking for, our concierge service lets you request our research team to source better contacts for you.

Where can I see ratings and reviews for Tread Lightly Running Podcast?

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How do I access podcast episode transcripts for Tread Lightly Running Podcast?

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What guests have appeared on Tread Lightly Running Podcast?

Recent guests on Tread Lightly Running Podcast include:

1. Jonah Rosner
2. Dr. Shalaya Kipp
3. Dr. Lisa Mitro
4. Lydia Nader
5. Kylee Van Horn
6. Jillian Keaveny
7. Dr. Victoria Sekely
8. Mirna Valerio

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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