# Tread Lightly Running Science Podcast

Tread Lightly Running Science Podcast is a running training and science podcast hosted by Amanda Brooks and Laura Norris. Weekly co-host episodes that each take one training, fueling or health question through the research, with an occasional expert guest; episodes run about 30 to 45 minutes.

## What it is
Two running coaches take one question a week, such as whether zone 2 is overrated or how long it takes to get faster, and work through what the studies say. Topics stay close to everyday training: half and marathon plans, tapering, heat, iron, fueling and recovery tools. Guest episodes bring in dietitians, sports psychologists and physical therapists.

## Why listen
- Short, single-topic episodes that fit an easy run.
- Reviews of trending claims, like 120 grams of carbs per hour, sodium bicarbonate and recovery gadgets, against the published research.
- Practical race topics for half marathoners and marathoners: comparing well-known training plans, tune-up races, tapering and the week after a race.

## Start here
- [Episode 5: The Applied Science of Long Run Fueling](https://podcasters.spotify.com/pod/show/tread-lightly-podca/episodes/Episode-5-The-Applied-Science-of-Long-Run-Fueling-e206rq9) (2023-03-12): How much carbohydrate to take on long runs and races from 15K to ultra, and how to get it down without stomach trouble. Listen: [Spotify](https://open.spotify.com/episode/1RyOyV26tnb88zyid9Kjrr), [Apple](https://podcasts.apple.com/us/podcast/episode-5-the-applied-science-of-long-run-fueling/id1674913391?i=1000603769081), [YouTube](https://www.youtube.com/watch?v=fALPVLLHvT8)
- [58: How to Pace a Marathon | Updated Episode](https://podcasters.spotify.com/pod/show/tread-lightly-podca/episodes/58-How-to-Pace-a-Marathon--Updated-Episode-e2h6lp6) (2024-03-23): A re-recorded, expanded version of the show's marathon pacing episode, covering goal pace, heat, hills, heart rate and fueling on race day. Listen: [Spotify](https://open.spotify.com/episode/4ME8BrNIWkwyAg2tDFH6JA), [Apple](https://podcasts.apple.com/us/podcast/58-how-to-pace-a-marathon-updated-episode/id1674913391?i=1000650187929), [YouTube](https://www.youtube.com/watch?v=Fiidn9mWcfU)
- [What Running Economy Really Means for Your Performance with Dr Shalaya Kipp](https://podcasters.spotify.com/pod/show/tread-lightly-podca/episodes/What-Running-Economy-Really-Means-for-Your-Performance-with-Dr-Shalaya-Kipp-e3a7sif) (2025-11-01): Exercise scientist and former Olympic steeplechaser Dr. Shalaya Kipp explains what running economy is, whether a watch can measure it and how to improve it. Listen: [Spotify](https://open.spotify.com/episode/19EGQFlDHXuSXeiCTHVa6t), [Apple](https://podcasts.apple.com/us/podcast/what-running-economy-really-means-for-your-performance/id1674913391?i=1000734579230), [YouTube](https://www.youtube.com/watch?v=tKAPEBuGyOE)

## Hosts
- Amanda Brooks: Running coach and co-host; the show's description credits the two hosts with over 20 years of combined coaching experience.
- Laura Norris: Running coach (MSc) and co-host who works with runners one-on-one and in group training, per the show's description.

## Recent guests
- Duncan Simpson, "Mental Skills That Get You Through the Hard Miles with Sports Psychologist Dr. Duncan Simpson" (2026-10-17) Listen: [Spotify](https://open.spotify.com/episode/79w7wYxB2UAqjRdDDI2LTu), [Apple](https://podcasts.apple.com/us/podcast/mental-skills-that-get-you-through-the-hard-miles/id1674913391?i=1000796772212), [YouTube](https://www.youtube.com/watch?v=oqjUe20N24Y)
- Alex Larson, "GLP-1s, Nomio, UCAN Gels, and Other Trendy Supplements with Dietitian Alex Larsen" (2026-09-19) Listen: [Spotify](https://open.spotify.com/episode/7cCtl9mCtHCo7Ha5BAF5js), [Apple](https://podcasts.apple.com/us/podcast/glp-1s-nomio-ucan-gels-and-other-trendy-supplements/id1674913391?i=1000790636873), [YouTube](https://www.youtube.com/watch?v=qqyYtB4w1Dw)
- Trent Claypool, "The Psychology Behind Peak Running Performance with Dr. Trent Claypool" (2026-08-08) Listen: [Spotify](https://open.spotify.com/episode/2lafN9MS4QRce9KzTeHoMl), [Apple](https://podcasts.apple.com/us/podcast/the-psychology-behind-peak-running-performance-with/id1674913391?i=1000781025573), [YouTube](https://www.youtube.com/watch?v=GTQpLWtySbU)
- Claire Shorenstein, "Gut Training for Runners: How to Fuel Without Stomach Problems with Claire Shorenstein, MS CSSD" (2026-07-11) Listen: [Spotify](https://open.spotify.com/episode/6N2ENR6U2bYSIhUMXIEgJz), [Apple](https://podcasts.apple.com/us/podcast/gut-training-for-runners-how-to-fuel-without-stomach/id1674913391?i=1000776349778), [YouTube](https://www.youtube.com/watch?v=CTKwsLAdpLI)
- Gaby Go, "What Does "Wake Up Your Glutes" Actually Mean? Dr. Gaby Go, DPT Explains Glute Activation" (2026-06-06) Listen: [Spotify](https://open.spotify.com/episode/5m5ZbM044pNFjuqvyKRxE9), [Apple](https://podcasts.apple.com/us/podcast/what-does-wake-up-your-glutes-actually-mean-dr-gaby/id1674913391?i=1000771422897), [YouTube](https://www.youtube.com/watch?v=47o7Q-jDRS0)
- Taylor Kruse, "The Neuroscience of Pain (And How to Use It) with Kruse Elite" (2026-05-16) Listen: [Spotify](https://open.spotify.com/episode/3hHkMyfUlzjw2ktwH9Pt5D), [Apple](https://podcasts.apple.com/us/podcast/the-neuroscience-of-pain-and-how-to-use-it-with-kruse-elite/id1674913391?i=1000768083561), [YouTube](https://www.youtube.com/watch?v=mJ4YVNEAClg)

## Facts
- Episodes: 192
- Latest episode: 2026-11-07
- Apple Podcasts Running chart, Nov 12, 2026: #16 US, #40 UK, #9 Canada, #32 Australia.
- Spotify: https://open.spotify.com/show/1d3Hudabg7bGdI1mrZGFyM
- Apple: https://podcasts.apple.com/us/podcast/tread-lightly-running-science-podcast/id1674913391
- YouTube: https://www.youtube.com/playlist?list=PLFAChujYKSqE
- RSS: https://anchor.fm/s/da84ca30/podcast/rss

Checked 2026-11-12. Source: https://runningpodcasts.com/shows/tread-lightly-running-science-podcast/