Tread Lightly Running Science Podcast

If you google “Half Marathon Training Plan,” the search engine presents you with an overwhelming variety of options: Galloway, Hansons, Hal Higdon, Daniels, and more. In this episode, we discuss the fundamental principles of volume, intensity, and progression in the most popular half marathon methodologies.

In this episode, you’ll learn about:
🔸 If 80-20 is the best training intensity distribution for the half marathon
🔸 How to use the run-walk method for the half marathon
🔸 The pros and cons of the Hansons Half Marathon Method
🔸 If low-volume training plans work for the half marathon
🔸How the Jack Daniels Formula works
🔸Who popular online plans such as Hal Higdon and BAA plans are best for

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

If you enjoyed this episode, you may like:
🎧 Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner (12 Dec 2025)
🎧 What is Zone 3 Really Doing to Your Running Fitness? (26 Dec 2025)
🎧 Half Marathon Taper: It’s Not Just Less Running (26 March 2026)
🎧 Tune Up Race Formula (14 August 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/

Running is not bad for your knees - if anything, consistent running is remarkably beneficial for your cardiovascular, metabolic, and mental health. In this episode, we delve into the research around running, disease risk, and mortality/longevity. You will learn how running improves heart health, lowers cancer risk, helps you sleep, and more.

In this episode, you’ll learn about:
✅ How endurance training changes your heart
✅ The impact of running on cardio-metabolic disease risk
✅ How consistent running affects your musculoskeletal system
✅ How endurance training improves sleep
✅ The impact of running on brain health
✅ The immune system benefits of running
✅ How running impacts longevity

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

References
🔬PMID: 28365296
🔬PMID: 26178328
🔬PMID: 31103650
🔬PMID: 29342063
🔬PMID: 40664502
🔬 PMID: 31036563
🔬PMID: 2471166
🔬PMID: 38355154
🔬PMID: 30991724
🔬PMID: 25082581

If you enjoyed this episode, you may like:
🎧 Running for Health vs Running for Performance (14 Nov 2025)
🎧 How Much Do Genetics Impact Your Running Performance? (30 Aug 2024)
🎧 Hybrid Training as Health Training with Dr. Alyssa Olenick (6 Sept 2024)
🎧 How Much Does VO2max Actually Matter? (3 Oct 2025)
https://lauranorrisrunning.substack.com/p/does-running-increase-your-risk-of

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/

Recovery tools have proliferated in the running world over the past few years: red light therapy, ice plunge buckets, peptides, and more. However, the expensive price tag does not guarantee efficacy. In this episode, we look at the data behind various recovery tools and if they actually work - or if they just come with a powerful placebo effect.

In this episode, you’ll learn:
✅ How the placebo effect interacts with recovery tools
✅ If pulsed electromagnetic field mats improve recovery
✅ How red light therapy can be used for injury healing
✅ If peptides are safe to use
✅ If Whoop and Garmin accurately estimate your training readiness and recovery
✅ The effective drivers of recovery

Thank you to Our Sponsors:
✨ Join Amanda on the Japan Running Retreat: https://www.wildexplorers.travel/tours/wild-japan-running-retreat-with-amanda-brooks
✨ Use link to enter Run to the Finish Fall Training Support Giveaway, featuring podcast sponsors Mizuno, Title Nine, and more: https://runtothefinish.com/fall-training-support-giveaway/

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

References
🔬PMID: 27141153
🔬https://www.yourdietsuckspodcast.com/your-diet-sucks-podcast/why-is-everyone-using-peptides
🔬PMID: 40756949
🔬PMID: 40789979
🔬PMID: 41742004
🔬 PMID: 39476109
🔬https://www.scientificamerican.com/article/the-science-behind-the-peptide-craze/

If you enjoyed this episode, you may like:
🎧 What to Do the Week After a Half Marathon or Marathon (28 Aug 2026)
🎧 What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (26 July 2024)

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 broccoli sprout shots the secret to your next PR? Will U-Can gels help you manage weight? And are greens powders a scam or magic bullet? We sit down with registered dietitian Alex Larson, the founder of Alex Larson Nutrition. She answers all our questions on GLP-1s, cortisol-reducing supplements, lactate gels, if Laura can make her own Nomio at home, and more.

In this episode, you’ll learn:
✅ The difference between GLP-1 medications and “GLP-1-like” supplements
✅ Are superstarch gels worth the money?
✅ Do cortisol reducing supplements work?
✅ Are greens powder a scam or worthwhile?
✅ Are broccoli shots the secret to a PR?
✅ If lactate gels are the next big thing

Thank you to Our Sponsors:
✨ Use link to enter Run to the Finish Fall Training Support Giveaway, featuring podcast sponsors Mizuno, Title Nine, and more: https://runtothefinish.com/fall-training-support-giveaway/
✨ Join Amanda on the Japan Running Retreat: https://www.wildexplorers.travel/tours/wild-japan-running-retreat-with-amanda-brooks

Connect with our Guest:
🔗 https://alexlarsonnutrition.com/
https://alexlarsonnutrition.substack.com/
https://alexlarsonnutrition.com/podcast/
https://www.instagram.com/alexlarsonnutrition
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/

Zone 2 is the magic bullet for improved health and endurance fitness - or it is overrated and spikes your cortisol. You have likely encountered both claims on social media, and neither are correct. In this episode, we dive into the science of zone 2 for runners. We discuss how to set your zone 2 correctly, who should use it, who should ignore their heart rate zones, and what happens if you run slower than zone 2 on your easy runs. Whether you are a new runner or a marathoner, you will learn something from this episode!

In this episode, you’ll learn:
✅ How to use zone 2 correctly
✅ Is zone 2 a waste of time for low-volume runners?
✅ Should female runners train in zone 2?
✅ Do new runners need to use zone 2?
✅ Do you get benefits from training in zone 1?
✅ What to do if you feel you cannot run in zone 2

References
🔬PMID: 40225831
🔬PMID: 40560504
Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.
If you enjoyed this episode, you may like:
🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)
🎧 Why You Need All Training Zones to Improve as a Runner (29 Aug 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/