Love it or hate it, winter running poses several unique challenges, from speed workouts on icy roads to low motivation from seasonal affective disorder. In this episode, we discuss training modifications, running gear, and nutrition approaches for training in the cold and snow.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you’ll learn:

✅ How to deal with cold hands and Raynaud’s syndrome

✅ How to layer for winter runs

✅ Shoe choices for winter running

✅ When to run on the treadmill in winter

✅ How to handle race training during the snow and cold

✅ Do you run slower in the cold?

✅ Dealing with low motivation and seasonal affective disorder

✅ How to balance running and winter sports

✅ Hydration on winter runs

If you enjoyed this episode, you may also like:

🎧 Your Guide to Cold Weather Running (ep 42, 24 Nov 2023)

🎧 Your Treadmill Running Questions, Answered (ep 87, 11 Oct 2024)

🎧 A Science-Backed Guide to Hydration for Runners (ep 92, 15 Nov 2024)

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 miles develops both aerobic fitness and tissue tolerance, so that you can later build race-specific fitness with lower risk of injury and greater adaptations overall. In this episode, we discuss the adaptations of base building, how to structure a base building phase, and more!

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you’ll learn:

✅ What is base building and why is it beneficial?

✅ Is base building solely easy running?

✅ How long should a base building last?

✅ Sample workouts for a base building phase

✅ The role of long runs during a base build

✅ How often should you run during a base building phase?

References:

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Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 in the correct doses - but why you don’t want to train every day in this zone.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you’ll learn:

✅ What is the grey zone in running?

✅ The benefits and detriments of running in the grey zone

✅ How to use the talk test

✅ When to use zone 3 training

✅ Should you do all of your long runs at marathon pace?

✅ What is polarized training (hard days hard, easy days easy)

✅ Marathon pace/zone 3 workouts

✅ Zone 2 vs zone running when you are a beginner runner

If you enjoyed this episode, you may also like

🎧 Why 80/20 Doesn’t Work For Every Runner (12 Dec 2025)

🎧 Why You Need All Training Zones to Improve a a Runner (29 Aug 2025)

🎧 Does Zone 2 Actually Matter for Runners? (6 June 2025)

References:

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🔬Skiba, Scientific Training For Endurance Athletes

⁠https://www.frontiersin.org/articles/10.3389/fspor.2019.00070/full⁠

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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 to our sponsors:

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you'll learn:

✅ Normal vs abnormal fatigue

✅ Vitamin D deficiency and low iron levels

✅ Low energy and low carbohydrate availability

✅ Is caffeine or pre-workout overriding your body’s signals?

✅ Eating disorders and disordered eating

✅ Is it your training plan that is making you tired?

✅ Other factors that may cause fatigue

If you enjoyed this episode, you may also like:

🎧 The Burnout Episode Every Runner Needs to Hear (7 Nov 2025)

🎧 Why Running Fasted Won't Make You Run Faster (2 May 2025)

🎧 What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (26 July 2024)

References:

🔬Jeukendrup & Gleeson. (2016). Sport nutrition. Third edition. **Human Kinetics.

🔬Gropper & Smith. Advanced nutrition and human metabolism. Sixth edition. Wadsworth Cengage Learning.

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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 runs? We discuss the nuance of training intensity distribution with sport scientist Jonah Rosner.

Thank you to our sponsors:

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you will learn:

✅ What is 80-20 running?

✅ What does 20% of your training hard actually look like?

✅ Polarized vs pyramidal training

✅ Why so much of your training is easy running

✅ How to approach training intensity in a marathon build

✅ The load differences of different training paces

Who should and should not use 80-20 training

About our guest:

Jonah Rosner is a sport scientist, strength coach, and running performance coach based in Brooklyn. He spent the past decade working with athletes across every major American pro sport, including serving as the Applied Sport Science Coordinator for the Houston Texans in the NFL, one of the youngest sport scientists in league history.

Jonah now focuses on helping everyday runners train with the same clarity and structure used in elite environments. He partnered with Nike to run the Nike Running Performance Lab NYC, where he used advanced testing and technology to build individualized strength and marathon training programs.

Today, Jonah creates some of the most widely shared science-backed running content online. His free weekly newsletter, Marathon Science, breaks down training, strength, fueling, and performance into simple takeaways runners can use immediately. Subscribers get free tools like his daily nutrition guides, carb-loading cheatsheet, and strength-for-runners resources.

You can join the newsletter at: https://marathonscience.beehiiv.com/ — it’s packed with practical insights grounded in real sport science.

If you enjoyed this episode, you may also like:

🎧 Running for Health vs Performance (14 Nov 2025)

🎧 Is it Bad to Run in Zone 3? (12 Jan 2024)

🎧 Understanding Different Marathon Training Plans and Methodologies (24 Jan 2025)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

If you are a new runner or returning to the sport after a hiatus, you likely started with Couch to 5K program. But what comes next after those initial weeks? In this episode, we discuss the different approaches of how to build your endurance and speed after finishing Couch to the 5K.

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you will learn:

✅ Realistic goals after completing Couch to 5K

✅ Whether to build volume or speed next

✅ What to do if you got injured during couch to 5K

✅ Why you need to gradually progress any speedwork

✅ What to do if you used Couch to 5K to rebuild after injury or a hiatus

✅ How to know if you are ready to run a marathon

If you enjoyed this episode, you may also like:

🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)

🎧 How to Train for Your First Half Marathon (28 June 2024)

🎧 First Marathon Training Tips (2 June 2023)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

If a supplement offered to make you run faster and lower your risk of injury, you think it’s too good to be true. But with carbohydrates during your run, it is true! Fueling with 60-90 grams of carbs per hour on long runs and races will improve your performance and reduce injury risk. We delve deep into the science around gels and sports drinks during your runs. After listening, you’ll feel more confident about how to fuel your runs to race your fastest and feel your best.

Thank you to our sponsors:

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you will learn:

✅ Why you need to fuel long runs - and why you may be fueling less than you think you are

✅ The performance benefits of intra-run fueling

✅ Recommended carb ranges for long runs and races

✅ If one big gel or several smaller gels per hour works better

✅ The one piece of the fueling puzzle you can’t skip

✅ The risks of chronic under-fueling on runs

✅ Do you need to fuel if doing long runs in zone 2?

✅ Do fueling needs adjust based on body mass?

✅ Should you fuel on shorter runs?

If You Enjoyed this Episode, You May Also Like:

🎧 Is Sugar Bad for Runners? With Cortney Berling RD MPH (10 Jan 2025)

🎧 What Your Running Gel Label Actually Means with Kylee van Horn RD (8 Aug 2025)

🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024)

🎧 What Running Economy Really Means for Your Performance with Dr. Shayala Kipp (31 Oct 2025)

References

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Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

How long would it take to get from a 4:30 marathon to a BQ times? When should you change your training paces - or your training approach in general? We answer these and other listeners' questions in this episode!

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you will learn:

✅ Are BQ marathons possible for anyone?

✅ How do you know you need to progress your training?

✅ How should you adjust training paces throughout a training cycle?

✅ Understanding mid-run cravings

✅ Advice for a first time back of the pack marathoner

✅ When should you visit physical therapy vs self-treat

References

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Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/