If you are a new runner or returning to the sport after a hiatus, you likely started with Couch to 5K program. But what comes next after those initial weeks? In this episode, we discuss the different approaches of how to build your endurance and speed after finishing Couch to the 5K.

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✨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 will learn:

✅ Realistic goals after completing Couch to 5K

✅ Whether to build volume or speed next

✅ What to do if you got injured during couch to 5K

✅ Why you need to gradually progress any speedwork

✅ What to do if you used Couch to 5K to rebuild after injury or a hiatus

✅ How to know if you are ready to run a marathon

If you enjoyed this episode, you may also like:

🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)

🎧 How to Train for Your First Half Marathon (28 June 2024)

🎧 First Marathon Training Tips (2 June 2023)

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/

If a supplement offered to make you run faster and lower your risk of injury, you think it’s too good to be true. But with carbohydrates during your run, it is true! Fueling with 60-90 grams of carbs per hour on long runs and races will improve your performance and reduce injury risk. We delve deep into the science around gels and sports drinks during your runs. After listening, you’ll feel more confident about how to fuel your runs to race your fastest and feel your best.

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

✨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 will learn:

✅ Why you need to fuel long runs - and why you may be fueling less than you think you are

✅ The performance benefits of intra-run fueling

✅ Recommended carb ranges for long runs and races

✅ If one big gel or several smaller gels per hour works better

✅ The one piece of the fueling puzzle you can’t skip

✅ The risks of chronic under-fueling on runs

✅ Do you need to fuel if doing long runs in zone 2?

✅ Do fueling needs adjust based on body mass?

✅ Should you fuel on shorter runs?

If You Enjoyed this Episode, You May Also Like:

🎧 Is Sugar Bad for Runners? With Cortney Berling RD MPH (10 Jan 2025)

🎧 What Your Running Gel Label Actually Means with Kylee van Horn RD (8 Aug 2025)

🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024)

🎧 What Running Economy Really Means for Your Performance with Dr. Shayala Kipp (31 Oct 2025)

References

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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/

How long would it take to get from a 4:30 marathon to a BQ times? When should you change your training paces - or your training approach in general? We answer these and other listeners' questions in this episode!

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 purpose.

✨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 will learn:

✅ Are BQ marathons possible for anyone?

✅ How do you know you need to progress your training?

✅ How should you adjust training paces throughout a training cycle?

✅ Understanding mid-run cravings

✅ Advice for a first time back of the pack marathoner

✅ When should you visit physical therapy vs self-treat

References

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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/