Repeatedly missing your running goals is a frustrating experience, especially if you are training hard for a race. In this episode, we discuss what causes a half marathon plateau and solutions to break through to the next performance level. You will learn how to know if you need more speed, goal pace training, endurance, or strength when training for a half marathon. Even if your races have not plateaued, the advice in this episode will help you keep progressing in your half marathon times.

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:

✅ What defines and causes a performance plateau

✅ Recovery variables that could cause a plateau

✅ Why more is not always the solution to a performance plateau

✅ If speed, endurance, or another variable is your limitation

✅ Why overdoing half marathon pace could plateau you

If You Enjoyed this Episode, You May Like:

🎧 Does Zone 2 Actually Matter for Runners? (6 June 2025)

🎧 VO2Max Workouts, Threshold Runs, and More: Understanding the Different Type of Running Workouts (12 April 2024)

🎧 Why 80/20 Does Not Work for Every Runner with Jonah Rosner (12 December 2025)

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

References

🔬PMID: 32421886

🔬PMID: 41765005

🔬PMID: 40740427

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 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/