{"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 Running in Heat & Humidity (and How to Handle It)","slug":"the-science-of-running-in-heat-humidity-and-how-to-handle-it","published_at":"2026-05-23T06:00:00+00:00","page_url":"https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/the-science-of-running-in-heat-humidity-and-how-to-handle-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-Running-in-Heat--Humidity-and-How-to-Handle-It-e3jlqh5","audio_url":"https://anchor.fm/s/da84ca30/podcast/play/120301541/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-4-20%2Fb06c774f-e3c4-a584-ea10-12075c7fe81b.mp3","summary":"It doesn’t have to be a cruel summer of slogging through hot, humid runs. You can adjust your training so that summer running is productive and enjoyable. In part 1 of our summer running episodes, we discuss the physiological impacts of running in the heat and humidity, and how to adjust your training based on those responses. 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/ ✨ 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 purpose. ✨ Mizuno : Shop running shoes and clothes at Mizuno’s Memorial Day sale: https://runtothefinish.com/memorial-day-sale-mizuno-usa/ In this episode, you’ll learn: ✅ What happens to your body when you run in the heat ✅ Why you need to change your recovery strategy during the summer ✅ Why humidity, UV index, and air quality, matter as much as temperature ✅ How to adjust your paces for running in the heat ✅ How to adjust your interval and tempo runs for the heat and humidity Further Resources: Heat-Adjusted Pace Calculator: https://apps.runningwritings.com/heat-adjusted-pace/ How to Adjust Your Workouts for Heat and Humidity: https://lauranorrisrunning.substack.com/p/how-to-adjust-your-running-workouts References 🔬PMID: 40249903 🔬PMID: 30906810 🔬PMID: 30618849 🔬PMID: 40170530 🔬PMID: 40141822 🔬PMID: 23444094 🔬P…","meta_description":"It doesn’t have to be a cruel summer of slogging through hot, humid runs. You can adjust your training so that summer running is productive and enjoyable.…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2384,"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-running-in-heat-humidity-and-how-to-handle-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-running-in-heat-humidity-and-how-to-handle-it.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}