What You Really Need to Know about Fueling Your Runs

https://is1-ssl.mzstatic.com/image/thumb/Podcasts221/v4/e8/4a/9e/e84a9eb8-275b-202c-c667-8dc611e79495/mza_7694422629191131494.jpg/600x600bb.jpg

Tread Lightly Running Podcast

Amanda Brooks and Laura Norris

145 episodes

6 days ago

The Tread Lightly Running Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. . You'll learn about how to run faster, marathon training, the latest fueling science, how to prevent running injury, and more. Tread Lightly Running Podcast is co-hosted by Amanda Brooks and Laura Norris, MSc. Together, they have over 20 years of coaching experience and have helped thousands of runners reach their goals through 1:1 coaching and group training. They've appeared in Runner's World, SELF, NPR, Outside, and other major media.

Running

Sports

RSS

All content for Tread Lightly Running Podcast is the property of Amanda Brooks and Laura Norris and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

Running

Sports

https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/36561356/36561356-1746123629077-2fa0fd47ba92d.jpg

What You Really Need to Know about Fueling Your Runs

Tread Lightly Running Podcast

38 minutes 32 seconds

2 weeks ago

What You Really Need to Know about Fueling Your Runs

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 sponsors:

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨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 will learn:

✅ Why you need to fuel long runs - and why you may be fueling less than you think you are

✅ The performance benefits of intra-run fueling

✅ Recommended carb ranges for long runs and races

✅ If one big gel or several smaller gels per hour works better

✅ The one piece of the fueling puzzle you can’t skip

✅ The risks of chronic under-fueling on runs

✅ Do you need to fuel if doing long runs in zone 2?

✅ Do fueling needs adjust based on body mass?

✅ Should you fuel on shorter runs?

If You Enjoyed this Episode, You May Also Like:

🎧 Is Sugar Bad for Runners? With Cortney Berling RD MPH (10 Jan 2025)

🎧 What Your Running Gel Label Actually Means with Kylee van Horn RD (8 Aug 2025)

🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024)

🎧 What Running Economy Really Means for Your Performance with Dr. Shayala Kipp (31 Oct 2025)

References

🔬 PMID: 41054247

🔬PMID: 40249903

🔬PMID: 40170530

🔬PMID: 40311929

🔬PMID: 39532316

🔬PMID: 33265953

🔬PMID: 35869933

🔬PMID: 40650376

🔬PMID: 36173597

🔬PMID: 40249903

🔬PMID: 40170530

🔬PMID: 32109880

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/