You have loved our episodes on how to run your first half marathon and marathon - so today, we have an episode for those of you who feel ready to go further. We discuss how to train for your first ultra marathon, whether you are doing a 50K, 50 miler, or 100mile. You will learn how to structure workouts and long runs, how to prepare for elevation gain, how to fuel, 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/

✨ 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 purchase.

In this episode, you’ll learn about:

✅ The physiological demands of ultra marathons

✅ How to use back to back long runs in ultra training

✅ How to prepare for uphills and downhills

✅ Types of workouts to include in your first ultra build

✅ If hiking can help you prepare for your first ultra

✅ Nutrition and hydration for your first ultra race

✅ Recommended gear for ultra marathons

If You Enjoyed this Episode, You May Like:

🎧 Fatigue Resistance: How to Not Slow Down at the End of Your Next Race (18 April 2025)

🎧 Running at High Altitude (2 November 2023)

🎧 Heat Acclimation Strategies and Science-Backed Cooling Techniques (29 May 2026)

References

🔬PMID: 41334713

🔬PMID: 35213820

🔬PMID: 25943654

🔬PMID: 2710655

🔬 PMID: 37222863

🔬PMID: 40757594

🔬Van Horn, Kylee. (2025). Practical Fueling for Endurance Athletes. Human Kinetics

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/

Pronation can be misunderstood as a scary, dangerous risk for injury - and people use that to sell you something. In reality, a certain degree of pronation is a normal part of the running gait. However, excessive or limited pronation can be problematic for some runners. So how do you know if you need to worry about overpronation or buy stability shoes? In episode 171, we take an evidence-based approach and guide you through anatomy and recent research surrounding pronation.

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 across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/

In this episode, you’ll learn:

✅ Why pronation is a normal part of a healthy running gait

✅ If stability shoes are appropriate for you or not

✅ Whether pronation causes an injury or is a symptom of an injury

✅ Should you change your running gait?

✅ The difference between overstriding and heel striking

✅ Should you increase your running cadence?

If You Enjoyed this Episode, You May Like:

🎧 Can You Run Through Plantar Fasciitis? With Dr. Lisa Mitro (10 October 2025)

🎧 Cutting Through Running Shoe BS: Carbon vs Nylon Plates, Heel Drop, and What All the Jargon Means (23 February 2026

🎧 Do You Really Need to Change Your Running Form? (15 August 2025)

References

🔬PMID: 3173344

🔬https://link.springer.com/article/10.1007/s40279-019-01238-y

🔬PMID: 38427634

🔬PMID: 37285634

🔬PMID: 41810458

🔬PMID: 29100250

🔬 PMID: 31147098

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/

You have probably encountered claims that your “glutes aren’t firing” or that you have “sleepy glutes,” and that lazy glutes are hurting your running. This approach misses a lot of nuance: if you can stand, your glutes work; but weak glutes can impact running injury risk and running economy. We are joined by Dr. Gaby Go, DPT and run coach, who explains the nuances of glute activation and why strong glutes matter for runners.

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 across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/

In this episode, you’ll learn:

✅ How the glutes and agonzing/antagonizing muscles work in your running stride

✅ What does “glute activation” actually mean?

✅ If squeezing your glutes while you run helps or harms

✅ Signs and symptoms of underactive or weak glutes

✅ Whether sitting all day harms your running or not

✅ When to use bodyweight/banded glute exercises and when to progress them

✅ How to know if you are doing too much strength training

✅ Do you need to change your running form for optimal glute activation?

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:

Dr Gaby Go on Instagram: https://www.instagram.com/dr.gabygo/

Work with Dr. Gaby Go at https://gorunstronger.com/

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/