Tread Lightly Running Podcast

The Pep Talk You Need for Managing Parenthood with Training Goals With Danielle Pascente

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 trainer for Studio Tone It Up & Pop Sugar Fitness. Danielle was recently named "trending fitness star" by Shape Magazine.  She's been in the industry for over a decade and is responsible for thousands of women's transformations online. Danielle specializes in strength + conditioning, as well as HIIT. You can connect with Danielle at @daniellepascente on Instagram. ✨Join us on Patreon.com/treadlightlyrunning [https://patreon.com/TreadLightlyRunning?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink] 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 navigate poor sleep in the first year ✅ Balancing parent guilt with training ✅ How to fit in training around the balance of parenting and working ✅ Tips for implementing a flexible schedule mindset into your training ✅ What new parents should know as they resume training If you enjoyed this episode, you may also like: 🎧 How to Fit Running and Training into Your Life [https://open.spotify.com/episode/5lenBDmkWfjObUohD3AaPg?si=feu2G0-QSVGOz2JNscSdVQ] (14 June 2024) 🎧 Postpartum Running [https://open.spotify.com/episode/6oJDqkd0UQ2GZ9Co7kNpDa?si=1gura5I7QUuHe3snDGBsMQ] (9 June 2023) 🎧 How to Get Your Family and Kids Involved in Running [https://open.spotify.com/episode/7cRe4ibVlt0todR3M0twlC?si=fOjbpaoARiGvBhW6DPgjDQ] (22 Sept 203) 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/ [https://www.instagram.com/treadlightlyrunning/] ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ [https://www.instagram.com/lauranorrisrunning/] ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ [https://lauranorrisrunning.substack.com/] ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en [https://www.instagram.com/runtothefinish/?hl=en] ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/ [https://runtothefinish.com/]

Winter Running 101: Everything You Need to Know (Ep. 150)

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 [https://patreon.com/TreadLightlyRunning?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink] 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 [https://open.spotify.com/episode/6Y8EYZlb0Uh74MgLT89M7c?si=yk8sNXwrRH2mUtNv75AS5A] (ep 42, 24 Nov 2023) 🎧 Your Treadmill Running Questions, Answered [https://open.spotify.com/episode/4OBgWeUHalfQWUPqv23uUP?si=g59CjXw1QGSMUa2ORAbDZA] (ep 87, 11 Oct 2024) 🎧 A Science-Backed Guide to Hydration for Runners [https://open.spotify.com/episode/4S6sFlKZwcTahixNmrReNp?si=6xrYSuHQRdqUAQZoe3wsoA] (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 [https://www.instagram.com/treadlightlyrunning]/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ [https://www.instagram.com/lauranorrisrunning/] ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ [https://lauranorrisrunning.substack.com/] ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en [https://www.instagram.com/runtothefinish/?hl=en] ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/ [https://runtothefinish.com/]

Base Building Blueprint To Set Yourself Up for a Year of Running Success

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 [https://patreon.com/TreadLightlyRunning?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink] 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: 🔬 PMID: 40913707 🔬 PMID: 40878015 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/ [https://www.instagram.com/treadlightlyrunning/] ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ [https://www.instagram.com/lauranorrisrunning/] ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ [https://lauranorrisrunning.substack.com/] ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en [https://www.instagram.com/runtothefinish/?hl=en] ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/ [https://runtothefinish.com/]

What is Zone 3 Really Doing to Your Running Fitness? [Remastered]

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 [https://patreon.com/TreadLightlyRunning?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink] 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 [https://open.spotify.com/episode/07hQoDtjD622nG94Lfww7x?si=eSscCgVyRnaFLWQ5MuTrJw] (12 Dec 2025) 🎧 Why You Need All Training Zones to Improve a a Runner [https://open.spotify.com/episode/3RrQL1ZUS11YEnlW1MIS2O?si=Iv_ksrPUQMK1LWP7bgA-kw] (29 Aug 2025) 🎧 Does Zone 2 Actually Matter for Runners? [https://open.spotify.com/episode/0nXiafkrMHoJtwGwaaINyJ?si=LpbKOpWfRBCI9zQzUUONQw] (6 June 2025) References: 🔬 PMID: 33344993 🔬 PMID: 36900796 🔬PMID: 35661059 🔬PMID: 26578968 🔬Skiba, Scientific Training For Endurance Athletes ⁠https://www.frontiersin.org/articles/10.3389/fspor.2019.00070/full⁠ [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/ [https://www.instagram.com/treadlightlyrunning/] ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ [https://www.instagram.com/lauranorrisrunning/] ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ [https://lauranorrisrunning.substack.com/] ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en [https://www.instagram.com/runtothefinish/?hl=en] ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/ [https://runtothefinish.com/]

Running Through Exhaustion: Why You're Tired All the Time and How to Fix It

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 [http://flipbelt.com] for 20% off your purchase. ✨Join us on Patreon.com/treadlightlyrunning [https://patreon.com/TreadLightlyRunning?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink] 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 [https://open.spotify.com/episode/7K9ZvFY7vhrm69mQkTfLYT?si=ry6B6gI5RC2NCdZD5VXqQg] (7 Nov 2025) 🎧 Why Running Fasted Won't Make You Run Faster [https://open.spotify.com/episode/3qPek0aGK12RcWXAgJMx1X?si=1Az1WBLfTlu59hajgpYX0Q] (2 May 2025) 🎧 What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability [https://open.spotify.com/episode/69vzjDWkGhOi4LO7sSEPlg?si=D8EA6syqSSy_WTTSW8-YzA] (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. 🔬PMID: 34181189 🔬PMID: 28012184 🔬PMID: 33095376 🔬PMID: 37329147 🔬PMID: 37052052