{"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":"What to Eat Before a Race, from the 5K to Marathon","slug":"what-to-eat-before-a-race-from-the-5k-to-marathon","published_at":"2026-04-25T06:00:00+00:00","page_url":"https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/what-to-eat-before-a-race-from-the-5k-to-marathon","show_page_url":"https://stenobird.com/podcast/tread-lightly-running-podcast-6090880","url":"https://podcasters.spotify.com/pod/show/tread-lightly-podca/episodes/What-to-Eat-Before-a-Race--from-the-5K-to-Marathon-e3icj54","audio_url":"https://anchor.fm/s/da84ca30/podcast/play/118950500/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-3-23%2F2c34207c-de5c-f654-5479-dd9b00c49171.mp3","summary":"Carbohydrates, caffeine, and water (sometimes with electrolytes): these seem so simple, but they all improve performance when taken before a race. In this episode, we discuss how to structure your pre-race meal before a 5K to marathon, including what to eat, how to time it, and how to avoid GI upset. Thank you to our sponsors: ✨ Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/ ✨ Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription. ✨ 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/ ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content! In this episode, you’ll learn: ✅ Why pre-race carbohydrates are beneficial at even the harder, shorter distances ✅ Why simple carbs are ideal before a race ✅ How to prevent GI upset on race day ✅ How to time your pre-race meals (including before late-start races) ✅ Caffeine timing before a race ✅ How to hydrate before a race References 🔬 PMID: 33388079 🔬 PMID: 30747558 🔬PMID: 40089940 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/…","meta_description":"Carbohydrates, caffeine, and water (sometimes with electrolytes): these seem so simple, but they all improve performance when taken before a race. In this…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2132,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/tread-lightly-running-podcast-6090880/episodes/what-to-eat-before-a-race-from-the-5k-to-marathon/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/what-to-eat-before-a-race-from-the-5k-to-marathon.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}