Amanda of RuntotheFinish and I co-host the Tread Lightly Podcast! This weekly podcast is the perfect length for your easy runs. Our goal is to help you train smarter. We share both evidence-based and experience-cultivated takes on popular running topics and training questions. You can listen on your preferred podcast player.

Episode 41: How to Improve Your 5K Time
Episode 41: How to Improve Your 5K Time
5K training and racing is hard, no matter your level of experience as a runner. Even if 3.1 miles is a warm-up for...
00:33:04
November 18, 2023
Episode 40: Diet Trends for Runners
Episode 40: Diet Trends for Runners
After a listener question about training logs, we dive into a controversial topic: diet trends. We are not registe...
00:29:19
November 11, 2023
Episode 39: Running at High Altitude and Altitude Acclimatization
Episode 39: Running at High Altitude an...
Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatizat...
00:33:45
November 04, 2023
Episode 38: How to Run Your Best 10K Race
Episode 38: How to Run Your Best 10K Ra...
In our opinion, the 10K is one of the most underrated distances to race and train for. It’s long enough to requi...
00:35:06
October 28, 2023
Episode 37: Trail Running Tips for Road Runners
Episode 37: Trail Running Tips for Road...
Want to start running more on the trails or curious about trying a trail race? This is the episode for you! We tal...
00:33:30
October 21, 2023
Episode 36: Understanding Your Running Gait
Episode 36: Understanding Your Running ...
Is a heel strike as bad as people say? How much does your running cadence actually matter? What is the proper runn...
00:30:24
October 14, 2023
Episode 35: Increasing Women's and Girl's Participation in Running
Episode 35: Increasing Women's and Girl...
We tackle an important topic in this episode: women's and girls' participation in running. How do we encou...
00:30:15
October 07, 2023
Episode 34: How to Increase Your Running Mileage
Episode 34: How to Increase Your Runnin...
We devote this episode to answering one of the most common questions we receive as running coaches: how do you inc...
00:33:11
September 30, 2023
Episode 33: How to Get Your Family and Kids Involved in Running
Episode 33: How to Get Your Family and ...
Do you want to get your family, including spouse and kids, involved in running? In this episode, we share both evi...
00:25:01
September 23, 2023
Episode 32: What Your Running Watch Stats Actually Mean
Episode 32: What Your Running Watch Sta...
Has your running watch ever told you that your VO2max improved? Or that your training was unproductive? Running wa...
00:31:46
September 16, 2023
Episode 31: How to Manage Muscle Soreness from Running
Episode 31: How to Manage Muscle Sorene...
Muscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How ...
00:35:31
September 09, 2023
Episode 30: How to Taper for a Marathon
Episode 30: How to Taper for a Marathon
This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year s...
00:31:43
September 02, 2023
Episode 29: Listener Q&A
Episode 29: Listener Q&A
You sent in your running questions, and we have your answers! We spent this episode answering listener questions, ...
00:32:29
August 26, 2023
Episode 28: Our Current Favorite Running Gear
Episode 28: Our Current Favorite Runnin...
Ever wonder what pieces of gear two running coaches use for their runs? We spend this episode discussing the gear ...
00:31:22
August 19, 2023
Episode 27: How Many Miles Should You Run Per Week?
Episode 27: How Many Miles Should You R...
We answer one of the most common questions we receive as running coaches: how many miles (or kilometers) should yo...
00:34:58
August 12, 2023
Episode 26: Training Recommendations for Older Runners
Episode 26: Training Recommendations fo...
This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies...
00:34:24
August 05, 2023
Episode 25: Running during Perimenopause and Menopause
Episode 25: Running during Perimenopaus...
We tackle a topic that not a lot of people like to talk about, but affects many runners - how perimenopause and me...
00:29:37
July 29, 2023
Episode 24: The Science of Overtraining
Episode 24: The Science of Overtraining
Have you ever felt like your running is getting worse, even as you put in more training? In this episode, we delve...
00:30:02
July 22, 2023
Episode 23: Mastering Your Mindset and Mental Toughness in Running
Episode 23: Mastering Your Mindset and ...
Every runner has experienced a race where their fitness was there - but their mind gave up. Mindset plays a tremen...
00:33:36
July 15, 2023
Episode 22: All You Need to Know About Running Shoes
Episode 22: All You Need to Know About ...
Let’s talk about running shoes! Running shoes are the most essential piece of gear for training - and now, there...
00:30:43
July 08, 2023
Episode 21: How to Start Running Again
Episode 21: How to Start Running Again
Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with l...
00:33:45
July 01, 2023
Episode 20: What to Eat Before a Race
Episode 20: What to Eat Before a Race
Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What y...
00:37:49
June 24, 2023
Episode 19: How to Run Faster!
Episode 19: How to Run Faster!
Most runners want to run faster - it's one of the most common questions we receive as running coaches. You can...
00:31:08
June 17, 2023
Episode 18: Postpartum Running
Episode 18: Postpartum Running
After months of pregnancy, childbirth, and the uncomfortable first six weeks, you are probably eager to start runn...
00:27:35
June 10, 2023
Episode 17: First Marathon Training Tips
Episode 17: First Marathon Training Tip...
This episode focuses on advice for first-time marathoners! However, even experienced marathoners will find this ep...
00:37:21
June 03, 2023
Episode 16: What Runners Need to Know About Iron
Episode 16: What Runners Need to Know A...
Have you ever felt tired in training and like you just don't have another gear? So many different factors can ...
00:39:00
May 27, 2023
Episode 15: Running in the Heat And Heat Acclimation
Episode 15: Running in the Heat And Hea...
Summer running is here - and we have all you need to know about running in the heat! You are not losing your fitne...
00:26:30
May 20, 2023
Episode 14: How to Become a Running Coach - Part 2
Episode 14: How to Become a Running Coa...
Episode 14 continues the conversation on how to become a running coach. If you haven't already, listen to epis...
00:38:49
May 13, 2023
Episode 13: How to Become a Running Coach, Part 1
Episode 13: How to Become a Running Coa...
Are you curious about how to become a running coach? In this episode of the Tread Lightly podcast, we have a candi...
00:42:33
May 06, 2023
Episode 12: Electrolytes for Runners
Episode 12: Electrolytes for Runners
Electrolytes are a popular topic when the weather starts warming up! In this episode, we discuss everything you ne...
00:34:57
April 29, 2023
Episode 11: Is Foam Rolling for Runners Worth the Time?
Episode 11: Is Foam Rolling for Runners...
Episode 11 of the Tread Lightly podcast dives deep into the topic of foam rolling! Foam rollers are very popular r...
00:28:56
April 22, 2023
Episode 10: How Do You Train When You Aren't Preparing for a Race?
Episode 10: How Do You Train When You A...
Episode 10 answers the question: what should you do when you aren't training for a race? Non-race training includ...
00:24:23
April 15, 2023
Episode 9: What is 80/20 Running?
Episode 9: What is 80/20 Running?
Episode 9 dives deep into the topic of 80/20 Running! 80/20 running has been a popular concept for around a decade...
00:31:19
April 08, 2023
Episode 8: Carbon Plated Running Shoes
Episode 8: Carbon Plated Running Shoes
Episode 8 of the Tread Lightly podcast dives into a popular topic: carbon plated running shoes! If you haven't...
00:33:44
April 02, 2023
Episode 7: Supplements for Runners
Episode 7: Supplements for Runners
Episode 7 is about supplements for runners! So much could be said about supplements, so this episode is likely par...
00:39:09
March 26, 2023
Episode 6: All About Marathon Pacing
Episode 6: All About Marathon Pacing
Episode 6 is all about marathon pacing! Chances are, you've hit the wall in a marathon before. We share tips o...
00:35:08
March 19, 2023
Episode 5: The Applied Science of Long Run Fueling
Episode 5: The Applied Science of Long ...
Episode 5 covers the topic of long run nutrition! We approach how to fuel long runs and races (15K to ultra) from ...
00:37:27
March 12, 2023
Episode 4: Should Runners Stretch? The Science of Static and Dynamic Stretching
Episode 4: Should Runners Stretch? The ...
Episode 4 tackles the question: should runners stretch? You may have heard that you always need to stretch before ...
00:25:18
March 05, 2023
Episode 3: Should You Sync Your Run Training with Your Menstrual Cycle
Episode 3: Should You Sync Your Run Tra...
We are back in episode 3 to discuss the hot topic of menstrual cycle sycning. Should you change your training base...
00:30:18
March 05, 2023
Episode 2: Zone Two Training and Heart Rate Monitoring
Episode 2: Zone Two Training and Heart ...
In our second episode, we discuss Zone Two training! Zone 2 running is very popular right now - so what exactly is...
00:33:51
March 05, 2023
Episode 1: Should You Limit Long Runs to Three Hours?
Episode 1: Should You Limit Long Runs t...
In our first episode of the Tread Lightly podcast, we examine the popular "rule" that you should not run...
00:29:38
February 28, 2023