Running economy is one of the top performance determinants for long distance runners - but what exactly is it? Can your watch measure it? How do you improve it? We sit down with exercise scientist Dr. Shalaya Kipp to learn about running economy and what it really means for running performance.

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

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

In this episode, you will learn:

✅ What is running economy?

✅ Why does running economy matter, especially for the marathon?

✅ How do you measure your running economy?

✅ The impact of supershoes on running economy

✅ How to train to improve your running economy

✅ Why carbohydrates improve your running economy?

✅ Does stretching alter your running economy?

✅ How your sports bra and other running gear impact your running economy

About Our Guest:

Shalaya Kipp is a postdoctoral research fellow at the Mayo Clinic in Rochester, Minnesota, where she studies human exercise performance. She earned her PhD in Kinesiology from the University of British Columbia, where her research focused on respiratory mechanics during exercise with a specific interest in sex differences and aging. Before that, she completed her master’s degree in Integrative Physiology at the University of Colorado Boulder, investigating the biomechanics and energetics of human running, including foundational studies on Nike’s groundbreaking 4% VaporFly shoe.Beyond the lab, Shalaya brings her own athletic experience as an NCAA champion and nine-time All-American in track and field. She specialized in the 3000m steeplechase and represented the United States at both the World Championships and the 2012 Olympic Games. CurrentlyShalaya enjoys stroller runs with her 2-year-old daughter and 4-year-old son.

You can connect with Dr. Kipp on Instagram!

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/

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

While running is a health-promoting activity, running can come with risks: animal encounters, dangerous weather, cars, and other concerns. In this episode, we take a pragmatic approach to navigating different potentially risky situations you may encounter on runs, including how to prepare and how to respond.

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 for 20% off your first purchase.

✨ 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

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

In this episode, you will learn:

✅ Why you should run against traffic

✅ How to safely run in the dark

✅ Why you should always run with your phone

✅ How to deal with off-leash dogs on runs

✅ Mountain lions, bears, and snakes

✅ The risks of running in poor air quality

✅ What to do if you get caught in thunder or lightning

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/

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/

Run-walk is an under-rated training approach for many runners. It’s not just reserved for new runners: you can use it during the summer heat, when returning from injury or having a baby, in ultra distances, as you age, and more. This episode focuses on run-walk, including when to use it, how to structure it, how to pace it, and more.

Thank you to our sponsors:

✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

✨ 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.

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

In this episode, you will learn:

✅ Who benefits from using run-walk

✅ How to pace run-walk intervals

✅ What is the Galloway Method?

✅ How to structure your run-walk intervals

✅ When you should not use run-walk

✅ Other practical tips for run-walk

✅ Can you do speedwork if you regularly use run-walk?

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/

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.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/