Science-Based Tips to Improve Your Running Economy
Whether your goal is to run a faster 5K or marathon, you will benefit from becoming a more economical runner. If you take two runners
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the blog
No-nonsense, evidence-based training advice
I have over 10 years of articles on this website – training tips, sport nutrition, strength training for runners, and more. If you have a running question, I’ve got an answer for you!
How to PR in the Marathon (Tread Lightly Podcast)
After completing a marathon or two, most runners set their sights on running their fastest marathon. However, when you train for a marathon PR, it’s
Does Strength Training Prevent Running Injuries?
Does strength training prevent running injuries? Some claim no, it’s a waste of energy – while others swear it’s all you need to stay healthy
How to Carb Load Before A Marathon
Part of what makes a marathon so challenging is the chance of bonking. Your nutrition before and during the race can mitigate this risk and
Should You Run with Ankle Weights? {Tread Lightly Listener Q&A)
Should you run with ankle weights? Is running selfish? Should runners take creatine? You asked, and we answered your top running questions! Listen on Apple,
Are Wrist Heart Rate Monitors Accurate For Running?
It’s a common scenario for runners: you are cruising along on a training run, feeling like you finally learned how to actually run at an
How Important is Mobility for Runners?
Mobility is a buzzword in the running world – but what does it actually mean? Do the claims hold up that having more mobility will
How to Use the Rate of Perceived Exertion Scale for Running
If you want to improve your performance as a runner, you need both easy runs and hard workouts in your training. In order to do
Elliptical Running: An Effective Cross-Training Guide for Runners
In 2025, cross-training is having its moment. Elite athletes, including Parker Valby and Allie Ostrander, credit their success to cross-training on machines such as the
7 Best Running Gels for Sensitive Stomachs
It’s a dreaded scenario for many runners: you take a gel during your race, and within minutes your stomach revolts. Nausea, vomiting, urgency, and cramping
Do You Run Slower in Cold Weather?
Most runners associate lower temperatures with faster paces. There is no denying that hot weather increases physiological strain and leads to slower running paces. However,
Do You Need a 1 % Incline on a Treadmill?
More than likely, you have heard that you need to have a 1 percent incline on a treadmill to mimic outdoor running. Some runners treat
What to Eat the Night Before a Half Marathon
You spend months training for a half marathon – the last thing you want on race day is to slow down from fatigue or needing
Why Zero-Calorie “Depletion” Runs Aren’t Worth the Hype
Is a depletion run some magical marathon training tool – or are they an outdated and dangerous training technique? Zero-calorie runs cyclically trend in popularity.
How to Build a 12 Week Half Marathon Training Plan
A 12 week half marathon training plan is a common program for intermediate to experienced runners. More than likely, this demographic has a well-established base.
How to Increase Running Mileage Safely
One of the simplest ways to improve as a runner is to run more. When executed smartly, increasing your weekly running mileage will make you
The 17 Best Half Marathons in the U.S. in 2025
The half marathon is the most popular road race distance in the US. Runners come to the 13.1 distance looking to challenge themselves to cover
Strength Training for Runners: How to Lift for Performance
Over the past few years, strength training has gained traction amongst runners. When I originally published this article in 2018, strength training was not very
Four Ways to Improve Fatigue Resistance
Why do some runners slow down at a marathon more than others? Two marathoners could have nearly equal fitness (VO2max, lactate threshold, and running economy)
How Long Does it Take to Train for a Half or Marathon?
You signed up for a race – and the next step is to think about training for that race. How long should you train for
A Science-Backed Guide to Post-Marathon Recovery
You just crossed the finish line of your marathon – congrats! As many runners know, the hours and days after a marathon can feel really
Baking Soda for Runners: Will Sodium Bicarbonate Help You Run Faster?
One of the most effective ergogenic supplements may be in your pantry: baking soda. However, using this kitchen staple as a performance aid is not
How to Get Back Into Running After Injury
Most runners will experience a running-related injury at some point. Most of these injured runners will take the necessary time off from running, whether it’s
What to Do If You DNF When Racing
Quitting a race is never the plan, but it can happen to runners of all abilities. A DNF (did not finish) happens for many reasons.