{"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":"The Science of Hitting the Wall (And How to Avoid It)","slug":"the-science-of-hitting-the-wall-and-how-to-avoid-it","published_at":"2026-01-31T07:00:00+00:00","page_url":"https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/the-science-of-hitting-the-wall-and-how-to-avoid-it","show_page_url":"https://stenobird.com/podcast/tread-lightly-running-podcast-6090880","url":"https://podcasters.spotify.com/pod/show/tread-lightly-podca/episodes/The-Science-of-Hitting-the-Wall-And-How-to-Avoid-It-e3ech83","audio_url":"https://anchor.fm/s/da84ca30/podcast/play/114754243/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-29%2Fc9895821-c714-c5b0-c7c3-731220fc5225.mp3","summary":"Hitting the wall is dreaded amongst all marathoners – but it doesn’t have to be an inevitable experience. This episode delves into the research and statistics of hitting the wall in the marathon. Then, we provide you with a clear, practical guide of how to train, pace, and fuel so you can avoid hitting the wall. ✨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 does hitting the wall feel like? ✅ What role does glycogen play in hitting the wall (or avoiding it)? ✅ Pacing strategies to avoid hitting the wall ✅ Why carb loading matters ✅ How training can be protective against hitting the wall ✅ Does dehydration cause you to hit the wall? ✅ What to do if you hit the wall If you enjoyed this episode, you may also like: 🎧 How to PR in the Marathon (19 Feb 2025) 🎧 How to Not Slow Down in Your Next Marathon (26 Jan 2024) 🎧 What to Eat Before a Race (23 June 2023) 🎧 What You Really Need to Know about Fueling Your Runs (28 Nov 2025) References 🔬PMID: 32216656 🔬PMID: 41179514 🔬PMID: 40531717 🔬PMID: 35565153 🔬PMID: 39200635 🔬PMID: 34010308 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://run…","meta_description":"Hitting the wall is dreaded amongst all marathoners – but it doesn’t have to be an inevitable experience. This episode delves into the research and statis…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2226,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/tread-lightly-running-podcast-6090880/episodes/the-science-of-hitting-the-wall-and-how-to-avoid-it/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/the-science-of-hitting-the-wall-and-how-to-avoid-it.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}