Tread Lightly Running Podcast

Are you confused about all the zone 2 chatter on social media? Do you experience frustration when you try to run and your watch tells you running in zone 3 despite it feeling easy? There is so much information about zone 2 and running - and some of it is correct, some of it is over-simplified, and some is over-exaggerated. 

In this episode, you will learn what exactly zone 2 is - and how much it actually matters for running. We answer your questions about zone 2 and dispel myths about zone 2.

You will learn:

✅ Different tests and formulas to accurately calculate your zone 2

✅ If you need to use heart rate for easy runs

✅ If new runners should worry about heart rate zones

✅ Variables that can impact your heart rate while running

✅ Why zone 2 is not the only training zone that matters

✅ The importance of fueling during long zone 2 runs

✅ How to manage hills during easy runs

Thank you to our sponsors:

➡️ BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

➡️ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Use the code treadlightly for 15% off your first order at previnex.com

Let’s stay connected:

➡️ Join our community at patreon.com/treadlightlyrunning

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

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

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

References:

PMID: 31045681

PMID: 24408353

PMID: 35661059

PMID: 39616560

PMID: 26578968

Are you looking for a good audiobook to listen to as you start logging more miles this summer? We have a whole list of audiobook recommendations for your long runs, plus our current favorite running books. 

Our recommendations include:

• Up to Speed by Christine Yu

• Peak Performance by Steve Magness and Brad Stulburg

• Run to the Finish by Amanda Brooks

• Out of Thin Air by Michael Crawley

• Good for a Girl by Lauren Fleshman

• Everything Fat Loss by Ben Carpenter

• The Athlete’s Gut by Patrick Wilson

• Run Like a Pro by Matt Fitzgerald

• The Explorer’s Gene by Alex Hutchinson

• How Bad Do You Want It? by Matt Fitzgerald

• Brazen by Julia Haart (audiobook)

• Project Hail Mary; The Martian; Artemis by Andy Weir (audiobook)

• The Violin Conspiracy by Brendan Slocumb (audiobook)

• Sunrise on the Reaping by Suzanne Collins (audiobook)

• I’m Glad by Mom Died by Jennette McCurdy (audiobook)

• Norse Mythology by Neil Gaiman

• Lost Gods by Brom 

This episode is sponsored by:

• Skratch: Use code TREADLIGHTLY for 20% off first purchase at https://www.skratchlabs.com/discount/ABROOKS?redirect=/products/skratch-labs-sample-pack?utm_source=ABrooks&utm_medium=ABrooks&utm_campaign=Podcast531

• BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

• The show notes contain affiliate links, which cost you nothing and support the show creators. 

Let’s stay connected:

• Join our community at patreon.com/treadlightlyrunning

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

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

• Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

In this episode, we are joined by the wonderful Mirna Valerio, a best-selling author, content creator, and accomplished ultra runner and multisport athlete. Mirna discusses how she learned to embrace new sports and hobbies during a long break from running. Whether you take an intentional or forced break from running, you’ll learn a lot from her discussion on identity, the mental side of a break from running, and more. 

 In this episode, you’ll learn from her about: 

• Identity and running
• How she ventured into other sports, including cycling and skiing
• Mindset shifts from running to broader training
• How to embrace being a beginner in a new sport
• How to know if you should take a break from running
• Why it is beneficial to expand to sports and hobbies beyond running

This episode is sponsored by:

• Tifosi Optics: Shatter-proof, anti-bounce, comfortable, and stylish sunglasses made for running. Get 20% off using this link! 
• BodyBio: Research-backed, practitioner-trusted supplements. Use code AMANDA25 for 25% off at https://runtothefinish.com/bodybio/

Let’s stay connected:

•  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Connect with Mirna at https://themirnavator.com/ and https://www.instagram.com/themirnavator/
• Join our community at patreon.com/treadlightlyrunning
• Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/
• Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/
• Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

Whether you are aiming for a 1-hour 10K, want to run a sub-50 min 10K, or even a sub-40 min 10K, this episode is for you! We discuss how to run PR in the 10K, no matter your pace. This episode is for intermediate to experienced runners. If you are looking for more information on your first 10K, tune into episode 38! 

In this episode, you will learn:

• The benefits of including a 10K in your race schedule
• Weekly volume and long runs when aiming for a 10K PR
• Our favorite 10K workouts when training for a PR
• How to progress your workouts when training for your fastest 10K
• When to use current 10K pace vs goal 10K pace in training
• What does 10K effort feel like?
• How to set your 10K goal pace
• Supplements and nutrition for a 10K race
• 10K racing strategies

This episode is sponsored by Previnex! Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Their Joint Health supplement has received rave reviews from our listeners. Use the code treadlightly for 15% off your first order at previnex.com

Use code TREADLIGHTLY for 20% off your first purchase at Skratchlabs.com!

Use code AMANDA25 for 25% off BodyBio supplements at https://runtothefinish.com/bodybio/

References: 

PMID: 38558543

PMID: 40010368

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! 

One of the most common running questions, from the 5K to the marathon, is about how to set goals. You have big, exciting time goals and you want to achieve them - but are they realistic? How much progress can you expect in a training cycle? How do you set goal pace? 

This discussion brings you practical guidance for setting time goals in running, whether you are a beginner or an experienced runner. We discuss setting marathon goals, as well as setting half marathon goals and 10K/5K time goals. 

In this episode, you’ll learn: 

• What variables impact achieving time goals in running
• Are marathon pace calculators accurate?
• How long does it take to achieve your time goals in running?
• How to set realistic goal pace
• How to pick a race when aiming for a running PR
• How to use tune-up races to set time goals
• Benchmark workouts to set your running time goals
• How to set a time goal for your first marathon or half marathon

This episode is sponsored by Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses and get 20% off your purchase.

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend! 

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!