The Science of the Long Run: Why It Matters More Than You Think

The Psychology Behind Peak Running Performance with Dr. Trent Claypool

“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 [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/ [https://summitsportpsychology.com/] and https://www.instagram.com/summit.sport.psychology [https://www.instagram.com/summit.sport.psychology]

Pilates as Strength Training, Can You Overfuel on Long Runs, If Max Cushion Shoes are Harmful and More: Our Hot (Science-based) Takes

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 [https://open.spotify.com/episode/2HOzll9rv8qXGiTwNFStXK?si=fYv4j3UaRXOzQfHdLYZtUg] (24 July 2026) 🎧 The Benefits of Using the Run-Walk Method [https://open.spotify.com/episode/4E67WB86cBkgxAkanQFbQ3?si=66WkDVLyTnqYmEM6HjL5kg] (17 Oct 2025) 🎧 Cutting through the Running Shoe BS [https://open.spotify.com/episode/4FfkeO60lej3L7uZZW6c0Z?si=R-Ry1oGFSRiApBOiMZZaEQ] (23 Jan 2026) 🎧 Gut Training for Runners with Claire Shorenstein, MS CSSD [https://open.spotify.com/episode/6N2ENR6U2bYSIhUMXIEgJz?si=mXIL6t_CRhqCKKQmsxCovQ] (10 July 2026) 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/]

Sweat, Sodium, and Running Performance: What the Science Actually Says

You likely have heard both sides of the debate, as one side argues that sodium supplementation is overrated, while the other side shills sports drinks with a full gram of sodium. In this episode, we dive into the research to present you with a nuanced, science-backed discussion on the widely varying sodium needs of runners. You will learn how to determine your sweat rate and sodium needs, if sodium will prevent muscle cramps, and more. 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 [https://tailwindnutrition.com/TREADLIGHTLY] for 20% off your first purchase. In this episode, you’ll learn: ✅ Sweat rate vs sweat concentration ✅ The role that sodium plays in hydration, carbohydrate absorption, and more ✅ If sodium supplementation prevents muscle cramps ✅ How to know if sweat testing is appropriate or not ✅ The signs and symptoms of too much and too little sodium ✅ If sodium pre-loading works before a race ✅ Ideal sources for sodium supplementation during runs ✅ Why too low sodium can be dangerous Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. References 🔬PMID: 42190283 🔬PMID: 40089940 🔬PMID: 41561158 🔬 https://link.springer.com/article/10.1186/s44410-025-00011-9 [https://link.springer.com/article/10.1186/s44410-025-00011-9] 🔬 PMID: 36431252 If you enjoyed this episode, you may like: 🎧 What Your Running Gel Label Actually Means with Kylee Van Horn [https://open.spotify.com/episode/3r7PQPbU5MPs2ZjgIIOdmr?si=8h7GbiEoRp-2eiG3j6Ybnw] (8 Aug 2025) 🎧 The Science of the Long Run [https://open.spotify.com/episode/6fi0OQiiKWWtwzAHNC94dX?si=AS1lV_1uSNaZmD0mfK3BHQ] (17 July 2026) 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/]

The Science of the Long Run: Why It Matters More Than You Think

The long run is a staple of training plans from the 5K to ultra - but why? In this episode, we discuss the science of long runs, including the physiological adaptations, progressions, specificity and more. Plus, we answer your questions about why sleep is difficult after a long run, if walk breaks are okay, and if you treadmill long runs at a lower heart rate are better than outdoors. Thank you to our sponsors: ✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/ [https://runtothefinish.com/neovista3/] In this episode, you’ll learn: ✅ Why long runs are beneficial ✅ If fueling your long runs compromises adaptations ✅ How to progress your long runs ✅ How often you should do long runs at goal race pace ✅ Cardiac drift, cadence, and other things to pay attention to on long runs ✅ Terrain specificity during long runs If you enjoyed this episode, you may like: 🎧 Gut Training for Runners with Claire Shorenstein, CSSD, MS [https://open.spotify.com/episode/6N2ENR6U2bYSIhUMXIEgJz?si=mXIL6t_CRhqCKKQmsxCovQ] (10 July 2026) 🎧 Base Building Blueprint to Set Yourself Up for a Year of Running Success [https://open.spotify.com/episode/2wOedlAL4hyttEczuMyehY?si=a8ISnvODScKuU-WWhqtNaA] (2 Jan 2026) 🎧 Half Marathon Taper: It’s Not Just Less Running [https://open.spotify.com/episode/5zbQhBn1pDADcgYODJWgBL?si=gSCLw2XHTqqhRR11l5xr9w] (27 March 2026) References 🔬PMID: 38389144 🔬PMID: 36173597 🔬PMID: 40878015 🔬 PMID: 40623829 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/]

Gut Training for Runners: How to Fuel Without Stomach Problems with Claire Shorenstein, MS CSSD

Most runners have experienced sloshy stomach, nausea, urgency, or other GI issues during a race or run. However, GI problems do not have to be a part of running! We discuss gut training with board-certified sports dietitian Claire Shorenstein. You will learn protocols for gut training, if gut training reverses during your taper, and how to pick the fuel that sits best with you. 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 [https://tailwindnutrition.com/TREADLIGHTLY] for 20% off your first purchase. In this episode, you’ll learn: ✅ What gut training actually is ✅ An effective gut-training protocol for runners ✅ How your daily diet impacts gut training ✅ Understanding carbohydrate sources and gut transports ✅ How chewing is part of gut training ✅ If gut training detrains during a taper or off-season ✅ How to improve gut tolerance when racing in the heat ✅ If you need to train your gut for hydration Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Connect with our guest: Claire Shorenstein, MS, CSSD is a board-certified sports dietitian. She is an accomplished ultra-marathoner and Boston Marathon finisher as well as certified running coach. She works 1:1 with endurance runners to help them achieve their nutrition and performance goals. You can connect with Claire: 🌐 https://www.eatforendurance.com/ [https://www.eatforendurance.com/] 📲 https://www.instagram.com/eatforendurance/ [https://www.instagram.com/eatforendurance/] 🎙️Eat for Endurance Podcast [https://podcasts.apple.com/us/podcast/the-eat-for-endurance-podcast/id1476302603] If you enjoyed this episode, you may like: 🎧 What You Really Need to Know About Fueling Your Runs [https://open.spotify.com/episode/2a6o9nNdTzsgYpzcscDdo2?si=oTlfBEBUSuiUq4T6tVkFRg] (28 Nov 2025) 🎧 A Science-Backed Guide to Hydration for Runners [https://open.spotify.com/episode/4S6sFlKZwcTahixNmrReNp?si=6xrYSuHQRdqUAQZoe3wsoA] (15 Nov 2024) 🎧 What to Eat Before a Race, from the 5K to Maratho [https://open.spotify.com/episode/0AGKVHZ1SfEfUksQlRw1w5?si=AJzk83UHQTemfiaeltYvLQ]n (24 April 2026) 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/]