Pain is not just tissue damage - but it’s also just not in your brain. In this episode, we’re joined by Taylor Kruse of Kruse Elite. We discuss the neuroscience of pain and movement, including how the brain processes pain, the role of the vestibular system, and how we can think about non-injury pain for runners. Bonus: you will also learn why motion sickness happens! Thank you to our sponsors: ✨ Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEF...
May 16, 2026•46 min•Ep. 167
Is bib-sharing wrong? Should downhill races count as a PR? Are AI running apps the future of the sport, or setting up runners for injury? In this episode, we have a nuanced discussion on many of the gray areas of sportsmanship and running culture. ✨ Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/ ✨ Tailwind : Complete sport nutrition made simple, including hydration mixes, high-...
May 09, 2026•43 min•Ep. 166
Running for exercise can be cheap, but running for performance and participating in races can be expensive. Maybe you are also weary of the wastefulness of influencer culture and want to know how to purchase fewer things and make your gear last longer. In this episode, we share our advice on how to race on a budget, from gear to fuel and more. Thank you to our sponsors: ✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off ...
May 02, 2026•34 min•Ep. 165
Carbohydrates, caffeine, and water (sometimes with electrolytes): these seem so simple, but they all improve performance when taken before a race. In this episode, we discuss how to structure your pre-race meal before a 5K to marathon, including what to eat, how to time it, and how to avoid GI upset. Thank you to our sponsors: ✨ Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-trea...
Apr 25, 2026•36 min•Ep. 164
Data can be useful (when it’s valid and reliable) - but excessive data, especially when mixed with comparison against others, can negatively impact your training and relationship with running. In this episode, we discuss Strava anxiety, the comparison trap, and when data can actually make you slower. Thank you to our sponsors: ✨ Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-trea...
Apr 18, 2026•35 min•Ep. 163
Women account for a majority of the growth in the sport of running over the past few years - and media is catching up with this shift. We sit down with runher magazine’s founder Ashley Mateo to discuss trends and media representation of women in running. Thank you to our sponsors: ✨ Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/ ✨ Probio: NSF-certified, clinically dosed, all-in...
Apr 11, 2026•39 min•Ep. 162
Are you curious about running your speed workouts at the track, but feeling intimidated by it? This episode will guide you through how to confidently run at the track: the proper etiquette, terminology, popular workouts, and more. Plus, you’ll learn about smart approaches for running speedwork, whether you are on the roads or the track. 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 ...
Apr 04, 2026•35 min•Ep. 161
The taper is not solely reserved for the marathon. When you are racing a half marathon as your goal race, a gradual and deliberate taper will prepare you to run your strongest, fastest race. In this episode, we discuss how to taper for a half marathon, including common taper mistakes and more. Thank you to our sponsors: ✨ Title Nine : Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/ ✨ Probio...
Mar 28, 2026•38 min•Ep. 161
You are experiencing itchy eyes, nasal congestion, and sneezing on your runs. Are these allergy symptoms or illness? Is it okay to run through these symptoms, and if so, will these slow you down? In this episode, we discuss seasonal allergies, illness, and exercise-induced asthma in relationship to running and racing. (Disclaimer: this episode does not serve as medical advice. Please consult a medical professional if concerned about allergies and asthma.) Thank you to our sponsors: ✨ Amazfit : U...
Mar 21, 2026•36 min•Ep. 160
We received your questions about TENS units, dry needling, muscle scraping, and other physical therapy treatments. To give you the most evidence-based advice, we brought on Dr. Logan Dockery, physical therapist and running biomechanics specialist. In this episode, Dr. Logan Dockery answers all your questions about dry needling, kinesiology tape, e-stim, and more! Thank you to our sponsors: ✨ Title Nine : Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINI...
Mar 14, 2026•41 min•Ep. 159
There are hundreds of supplements on the market - all with promising claims for faster finish times, quicker recovery, and better health. But are all supplements worth the cost? We analyze the most recent research to divide popular supplements into three categories: not worth the cost, maybe useful for some, and highly recommended. (Disclaimer: this episode does not serve as medical advice. Please consult a medical professional before starting a new supplement.) Thank you to our sponsors: ✨ Amaz...
Mar 07, 2026•45 min•Ep. 158
A 5K and a marathon are objectively different distances - but they are also more similar than you think. If you’ve ever wondered why the 5K is technically a long-distance race, or what the difference between training for a mile and a marathon is, this episode is for you! We’ll discuss the metabolic and mechanical differences of the short, middle, and long distances, plus how those theoretical differences translate into training. Thank you to our sponsors: ✨ Wahoo KICKR RUN : A treadmill that fee...
Feb 28, 2026•34 min•Ep. 157
Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who regularly debunks fitness myths on his popular social media page, @bdccarpenter. He’s also the author of “Everything Fat Loss: The Definitive No Bullsh*t Guide” and “Fat Loss Habits: The No Bullsh*t Guide to Losing Weight.”In part two of our interview with Ben, we discuss how to navigate social media advice, gatekeeping in the running community, and more! Thank you to our sponsors: ✨ Tit...
Feb 21, 2026•40 min•Ep. 156
Today’s guest is one of our favorite social media personalities, Ben Carpenter. Ben is a personal trainer who regularly debunks fitness myths on his popular social media page, @bdccarpenter. He’s also the author of “Everything Fat Loss: The Definitive No Bullsh*t Guide” and “Fat Loss Habits: The No Bullsh*t Guide to Losing Weight.” In part one of our interview with Ben, we discuss fat loss myths. You’ll learn about why most diets fail, what science actually says about body composition changes, a...
Feb 14, 2026•39 min•Ep. 155
Unlike most of our episodes, this episode isn’t filled with practical tips that we want you to implement in your training. Instead, we’re taking you into the science and practice of elite runner training. You’ll learn about how they structure their training volume and intensity, the crucial training components they don’t skip, and more! 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 ...
Feb 07, 2026•38 min•Ep. 154
Hitting the wall is dreaded amongst all marathoners – but it doesn’t have to be an inevitable experience. This episode delves into the research and statistics of hitting the wall in the marathon. Then, we provide you with a clear, practical guide of how to train, pace, and fuel so you can avoid hitting the wall. ✨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: ✅...
Jan 31, 2026•37 min•Ep. 153
There are more running shoe brands and models than ever - and all the jargon can feel confusing. In this episode, we help you navigate what features of a running shoe actually matter - and what’s just good marketing. You’ll learn about supershoes vs supertrainers, why heel to toe drop matters, what the different foams do, and more. 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 1...
Jan 24, 2026•37 min•Ep. 152
Parenthood brings so many new joys and new challenges alike. Of those challenges, it can feel so difficult to find the time and energy to exercise. In this episode, we’re joined by Danielle Pascente as she discusses how to manage your athletic goals in early parentood. Danielle Pascente is a personal trainer/fitness expert in Los Angeles and the creator of the DPFIT APP & Danielle Pascente Training Guides. She can be found as the lead trainer for FitOn App and BeFit, as well as a guest train...
Jan 17, 2026•36 min•Ep. 151
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 Ra...
Jan 10, 2026•37 min•Ep. 150
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 b...
Jan 03, 2026•36 min•Ep. 149
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,...
Dec 27, 2025•33 min•Ep. 148
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...
Dec 20, 2025•36 min•Ep. 147
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...
Dec 13, 2025•35 min•Ep. 146
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 ...
Dec 06, 2025•34 min•Ep. 145
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 spons...
Nov 29, 2025•39 min•Ep. 144
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....
Nov 22, 2025•41 min•Ep. 143
Is running always health-promoting - or is there a point where running can be unhealthy? In this episode, we discuss the health benefits of running, examine claims that running increases risk of certain diseases, and explore how training for performance may be different than training for health. 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 tre...
Nov 15, 2025•36 min•Ep. 142
Burnout can happen to any runner, regardless of fitness or experience. That lack of any desire to run is nothing to be ashamed of - but it’s also not something to ignore. In this episode, we discuss the causes of running burnout and how to navigate burnout and build back. 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. In this episode, you will learn: ✅ A multi-step process for ...
Nov 08, 2025•30 min•Ep. 141
Running economy is one of the top performance determinants for long distance runners - but what exactly is it? Can your watch measure it? How do you improve it? We sit down with exercise scientist Dr. Shalaya Kipp to learn about running economy and what it really means for running performance. 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 tread...
Nov 01, 2025•30 min•Ep. 140
While running is a health-promoting activity, running can come with risks: animal encounters, dangerous weather, cars, and other concerns. In this episode, we take a pragmatic approach to navigating different potentially risky situations you may encounter on runs, including how to prepare and how to respond. 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 ...
Oct 25, 2025•38 min•Ep. 139
