{"podcast":{"title":"Tread Lightly Running Podcast","slug":"tread-lightly-running-podcast-6090880","podcast_index_feed_id":6090880,"rss_url":"https://anchor.fm/s/da84ca30/podcast/rss","website_url":"https://podcasters.spotify.com/pod/show/tread-lightly-podca","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/36561356/36561356-1746123629077-2fa0fd47ba92d.jpg","author":"Amanda Brooks and Laura Norris","episode_count":172,"summary":"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.","last_synced_at":"2026-06-20T12:20:37.840304+00:00","page_url":"https://stenobird.com/podcast/tread-lightly-running-podcast-6090880"},"episode":{"title":"Base Building Blueprint To Set Yourself Up for a Year of Running Success","slug":"base-building-blueprint-to-set-yourself-up-for-a-year-of-running-success","published_at":"2026-01-03T07:00:00+00:00","page_url":"https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/base-building-blueprint-to-set-yourself-up-for-a-year-of-running-success","show_page_url":"https://stenobird.com/podcast/tread-lightly-running-podcast-6090880","url":"https://podcasters.spotify.com/pod/show/tread-lightly-podca/episodes/Base-Building-Blueprint-To-Set-Yourself-Up-for-a-Year-of-Running-Success-e3coi2k","audio_url":"https://anchor.fm/s/da84ca30/podcast/play/113051156/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-23%2F29b1f2bc-59b9-b908-16b1-5e74bfff29e0.mp3","summary":"Base building is not very exciting – but it is highly effective, whether your goal is to run a faster marathon or 5K. While often conflated with an off-season, a base building phase is a distinct and crucial training phase. This phase of lots of easy miles develops both aerobic fitness and tissue tolerance, so that you can later build race-specific fitness with lower risk of injury and greater adaptations overall. In this episode, we discuss the adaptations of base building, how to structure a base building phase, and more! ✨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’ll learn: ✅ What is base building and why is it beneficial? ✅ Is base building solely easy running? ✅ How long should a base building last? ✅ Sample workouts for a base building phase ✅ The role of long runs during a base build ✅ How often should you run during a base building phase? References: 🔬 PMID: 40913707 🔬 PMID: 40878015 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/","meta_description":"Base building is not very exciting – but it is highly effective, whether your goal is to run a faster marathon or 5K. While often conflated with an off-se…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2149,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/tread-lightly-running-podcast-6090880/episodes/base-building-blueprint-to-set-yourself-up-for-a-year-of-running-success/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/base-building-blueprint-to-set-yourself-up-for-a-year-of-running-success.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}