Tread Lightly Running Science Podcast

Post-race recovery is not the avoidance of training. Rather, it is a crucial component of a well-periodized training plan, especially for a marathon or half marathon. In this episode, we first examine the physiological impact of racing a marathon or half marathon on the body. Then, we detail how to approach a recovery phase, including what can enhance or impair recovery after a race.

In this episode, you’ll learn:
✅ What happens to your body after you run a marathon
✅ Should you do a recovery run after the race?
✅ How to structure a recovery phase after a half marathon
✅ How to recover after a marathon
✅ How to improve your post-race recovery
✅ Health risks during the recovery phase
Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References
🔬PMID: 42298171
🔬PMID: 39094181
🔬https://www.nature.com/articles/s42255-025-01244-7
🔬PMID: 41101781
🔬 PMID: 31045685
🔬 PMID: 42299359
🔬PMID: 27338452

If you enjoyed this episode, you may like:
🎧 Tune Up Race Formula (14 August 2026)
🎧 Do You Need to Cool Down after a Run? (13 June 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/

You have likely encountered the advice that all you need to do to run better is to run more. Is training really that simple? In this episode, we discuss high volume running: why people do it, who it works for, and who should skip it. We examine the research and assess unique situations such as busy athletes, beginners, masters athletes, and injury-prone runners. You will also learn how to safely increase and support high volume training, so that you can secure the biggest driver: consistent training over years.

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 purchase.
In this episode, you’ll learn:
✅ How “high volume” running is defined (and why pace impacts it)
✅ The benefits of high volume training
✅ How to safely increase running volume
✅ Who will not benefit from higher volume training?
✅ Is there a point where you should lower your training volume?

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

References
🔬PMID: 31855590
🔬PMID: 38695978
🔬PMID: 40913707
🔬 PMID: 31704026
🔬 PMID: 32421886
🔬PMID: 42272862

If you enjoyed this episode, you may like:
🎧 What Does Training Like an Elite Runner Actually Look Like? (6 Feb 2026)
🎧 Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner (12 Dec 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/

Tune-up races are a common piece of many training plans. Are they necessary? Why should you bother racing in the middle of training?
In this episode, we discuss all you need to know about how to run an effective tune-up race (and whether to run one at all). We draw from years of coaching experience and an understanding of various training theories to guide you through how to incorporate non-goal races into your training, in a way that does not detract from your goal race. You will learn how to schedule them, whether you need to taper, and how to recover. Plus, we will provide guidance for what to do if doing tune-up races just is not for you.

In this episode, you’ll learn:
✅ The psychological and physiological benefits of a tune-up race
✅ How to schedule tune-up races in your training
✅ Which distance tune-up race should you choose?
✅ Different pacing approaches for tune-up races
✅ If you should taper for a tune-up race
✅ How to recover after a goal race
✅ Benchmark workouts as substitutes for a tune-up race

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

References
🔬PMID: 40740427

If you enjoyed this episode, you may like:
🎧 The Science of Speed vs Endurance at Different Running Distances (27 Feb 2026)
🎧 The Psychology Behind Peak Running Performance with Dr. Trent Claypool (7 Aug 2026)
🎧 Gut Training for Runners with Claire Shorenstein, MS CSSD (10 July 2026)

“Performance is your potential minus interference - and the brain often interferes with how well we want to do.” Many runners struggle to translate their training to racing, because of race day nerves, negative self-talk, or fear of discomfort. In this episode, we are joined by Dr. Trent Claypool of Summit Sport Psychology to learn how to embrace discomfort, use positive self-talk, and train your brain for your peak performance.

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 purchase.

In this episode, you’ll learn:
✅ Why accepting discomfort is more effective than avoiding discomfort
✅ How to train to tolerate discomfort
✅ How to use positive self-talk effectively
✅ The benefit of staying present in the moment
✅ How to use visualization
✅ The role that stress hormones play in sport psychology

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

About our guest:
Dr. Trent Claypool is a licensed sports psychologist with 15 years of experience. He has worked with hundreds of athletes both virtually and personally, including NCAA and professionals.
You can connect with Dr. Claypool at https://summitsportpsychology.com/ and https://www.instagram.com/summit.sport.psychology

In this episode, we bring a nuanced, science-based approach to many hot topics in running right now. What causes muscle cramps? Does Pilates count as strength training? Should slower runners wear carbon plated shoes? Is it possible to overfuel on long runs? Our goal is to provide individualized guidance, rather than click-baity universalized proclamations.

In this episode, we provide our informed takes on:
✅ What actually causes muscle cramps (according to science)
✅ If taking walk breaks discounts a marathon effort
✅ If back of pack and midpack runners benefit from carbon plated shoes
✅ Why Pilates does not replace resistance training
✅ Is there such a thing as overfueling on long runs?
Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References
🔬PMID: 32796418
🔬PMID: 39405382
🔬PMID: 40059889
🔬https://www.sciencedirect.com/science/article/pii/S2405844022028523
🔬 PMID: 28543751
🔬PMID: 37239690
🔬PMID: 33967223
🔬PMID: 38876695
🔬PMID: 41759826
🔬PMID: 41191077

If you enjoyed this episode, you may like:
🎧 Sweat, Sodium, and Running Performance: What the Science Actually Says (24 July 2026)
🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)
🎧 Cutting through the Running Shoe BS (23 Jan 2026)
🎧 Gut Training for Runners with Claire Shorenstein, MS CSSD (10 July 2026)

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/