The Running Explained Podcast

Fresh off completing her first 50-mile ultramarathon on Mother’s Day weekend, running coach and mom of three Francesca Barbetta joins the podcast to talk about the realities of ultra marathon training, balancing motherhood and running, and learning how to let go of perfection in the process.

In this episode, Francesca shares how she transitioned from chasing marathon goals into the ultra running world, why the ultra community completely changed her relationship with racing, and what training for 50 miles actually looked like while working full time, raising three kids, and coaching runners.

We also dive into:

• Why marathon culture can sometimes steal the joy from running
• Managing mom guilt while prioritizing training
• Burnout, recovery, and the pressure to constantly “do more”
• The importance of fueling, sleep, and realistic training
• Why progress in running is never linear
• Learning to adapt training around real life
• The emotional lessons Francesca learned during this training cycle
• How running helped her reconnect with faith, peace, and perspective

This conversation is honest, relatable, and deeply human. Whether you're training for your first marathon, thinking about ultras, navigating parenthood, or simply trying to balance running with real life, this episode will remind you that you do not need perfect training to accomplish big goals.

Francesca Barbetta is a certified run coach, marathoner and full-time working mom of three. Since 2012, she has completed 12 marathons — including one entirely on a treadmill — along with 21 half marathons and 3 ultramarathons.
She shares her passion for running, training and balancing motherhood with endurance sports through her social media community where she provides approachable and valuable running tips drawn from her experience as both a longtime runner and coach. Francesca is happily married to her husband whom she met when she was a single mom to her oldest son.Follow Francesca:Francesca Instagram:

Follow the show:

Instagram Running Explained:

Follow Amanda

Follow Nick

If you enjoyed this episode, make sure to follow, rate, and review the podcast to help more runners find us.

What does ADHD actually look like in runners and athletes, especially women? In this deeply honest conversation, Coach Amanda and Coach Nick sit down with running coach Mary Johnson to talk about the realities of living, training, parenting, and working with ADHD.

Mary shares her experience being diagnosed young, masking symptoms through achievement and structure, and eventually reaching a point where anxiety, burnout, and overwhelm forced her to stop pretending everything was fine. Together, they explore how ADHD often shows up differently in women, the connection between dopamine and endurance sports, why so many athletes are drawn to running, and the shame that can come with struggling silently as an adult.

This episode covers perfectionism, emotional regulation, burnout, executive functioning, coaching, mental health support, and the role running can play in helping people feel grounded and regulated. It is also a conversation about community, vulnerability, and learning to ask for help.

Whether you have ADHD yourself, suspect you might, coach athletes who do, or simply want a better understanding of the intersection between mental health and endurance sports, this episode offers a thoughtful and compassionate perspective.

Topics include:
• ADHD in women and athletes
• Anxiety, burnout, and masking
• Running and dopamine regulation
• Executive functioning and perfectionism
• Parenting with ADHD
• Why structure and coaching can help
• Mental health support for runners
• The connection between endurance sports and neurodivergence

Mary Johnson of Lift Run Perform (@itsamarython)

Mary Johnson is the owner of Lift.Run.Perform and a full-time running and strength coach. She lives in New Haven, CT with her husband, two kids, and golden retriever puppy, Sally. After rowing for four years in college, she ran her first marathon in 2010 and now considers herself a loyal student of the sport of running. Her mission is to empower people to realize how strong they are, inside and out, and to build a relationship with running and athletics that's focused on longevity.

Website

Amanda IG

Nick IG

Email - Hello@runningexplained.com

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at www.runningexplained.com

Mental health conversations in running are growing, but when it comes to men, there is still a long way to go.

In this episode of the Running Explained Podcast, we sit down with endurance athlete, community builder, and founder of RunTriMag, Jason Bahamundi, to talk about what men’s mental health really looks like behind the scenes.

We unpack the pressure many men feel to “man up,” how that mindset shows up in training, and why vulnerability still feels so difficult in the running and endurance space. Jason shares his personal journey with sobriety, disordered eating, and the shift from chasing performance metrics to building a more sustainable, honest relationship with sport.

We also dive into:

• How endurance sports can both support and mask mental health struggles
• The hidden signs of burnout, overtraining, and disordered behaviors
• Why community and honest conversations matter more than ever
• What men can do to better support each other and create safer spaces in running

This is a real, authentic conversation about identity, growth, and what it actually means to take care of your mental health as an athlete.

If you have ever felt pressure to push through, stay tough, or ignore what you are feeling, this episode will challenge that mindset and give you a different way forward.

Jason Bahamundi, founder of Run Tri Bike, is a passionate and accomplished endurance athlete dedicated to proving that there is a spot at the starting line for everybody and every body. With a background deeply rooted in the world of triathlon, running, and cycling, Jason has not only excelled in his personal athletic endeavors but is committed to fostering a supportive and inclusive world of endurance sports. This led him to establish Run Tri Bike, a platform that serves as a hub for everyday athletes to connect, share experiences, and access valuable resources. Jason's genuine enthusiasm for endurance sports continues to inspire individuals to pursue their goals and embrace the transformative power of an endurance sports lifestyle.

RunTriMag Website

Amanda IG⁠

⁠Nick -IG⁠

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW 🚨

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at www.runningexplained.com

What you do after the finish line matters just as much as the miles you ran to get there.

In this episode of The Running Explained Podcast, coaches Amanda Katz and Nick Klastava sit down with sports dietitian Meg Mahoney to break down the truth about post-race nutrition, recovery, and why so many runners unknowingly sabotage their progress after race day.

This episode is sponsored by Wahoo and their KICKR RUN Treadmill hit the link to learn more about this revolutionary rethink of treadmills from:

Dynamic Pacing (no controls just run)

Terrain simulation (even side to side)

Unmatch Connectivity (simulate routes from Strava and other third party apps).  

Go ahead and use code EXPLAINED and Run you Run!

If you’ve ever finished a race and thought, “I’ll just eat later,” this episode is for you.

Meg walks through exactly what’s happening in your body after a race and how to refuel properly so you can recover faster, avoid injury, and actually build fitness from your training. From hydration and carbs to protein timing and real-life strategies, this is your complete guide to post-race fueling.

• What happens in your body immediately after a race
• The biggest post-race nutrition mistakes runners make
• Why carbs matter more than you think for recovery
• What to eat in the first 30–60 minutes after finishing
• How to fuel if you don’t feel hungry post-race
• Recovery strategies if you have another race coming up
• Why “eating less because you’re running less” is a mistake
• The role of hydration, sodium, and inflammation in recovery
• Practical, real-world examples of what to eat after a race

Recovery isn’t passive. If you want to stay healthy, consistent, and keep improving, your nutrition needs to match the effort you put into your training.

Meg is a runner and dietitian for runners. I own the practice Nutrition for Runners and am most passionate about helping runners and active people improve their performance, recovery, and relationship with food by helping them unlearn everything they thought they knew about what it means to fuel like an athlete! I've run several marathons and made all of the fueling mistakes most runners have, but have helped myself and hundreds of runners get to the other side!

Meg Website - https://nutritionforrunners.com/

Meg IG

Amanda IG

Nick -IG

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW 🚨

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at www.runningexplained.com

What if you could go back to the start of your running journey and do things differently?

In this episode of the Running Explained Podcast, coaches Amanda and Nick break down the 6 biggest lessons they wish they knew when they first started running. From chasing results too early to underestimating fueling, recovery, and balance, this conversation is packed with insights that can help you train smarter, avoid common mistakes, and actually enjoy the process.

Whether you’re a beginner runner or someone who’s been at it for years, these lessons will likely hit home and might just change how you approach your training moving forward.

In this episode, we cover:

• Why putting pressure on results can actually hurt performance
• The truth about the “finish line feeling” and why it doesn’t last
• Why perfect training doesn’t exist (and what matters instead)
• How underfueling impacts energy, performance, and recovery
• The importance of balance in training and life
• Why recovery, sleep, and time away from running are critical

This episode is a reminder that running progress isn’t just about pace or race times. It’s about building something sustainable, enjoyable, and long-lasting.

If you’re feeling stuck, frustrated, or just want to get more out of your running, this is a must-listen.

Fall Marathon Interest List

Amanda IG

Nick IG

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW 🚨

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

Learn more about all of this at Running Explained

Race day doesn’t start at the starting line. It starts with how you prepare.

In this episode of the Running Explained Podcast, coaches Amanda Katz and Nick Klastava break down everything you need to know about race day prep, from logistics and fueling to mindset, pacing, and recovery. Whether you're running a 5K, 10K, half marathon, or marathon, this episode gives you a complete race day blueprint so you can show up calm, confident, and ready to execute.

If race mornings stress you out, if you’ve ever forgotten something important, or if you just want to perform at your best, this episode walks you through exactly how to eliminate the chaos and focus on what matters.

This is the exact framework we use with our athletes to help them race smarter and perform better.

If you want to stop guessing and start racing with a plan, this episode is for you.

Listen, learn, and take control of your next race

This episode is sponsored by Wahoo and their hit ⁠KICKR RUN TREADMILL ⁠ the link to learn more about this revolutionary rethink of treadmills from:

Dynamic Pacing (no controls just run)

Terrain simulation (even side to side)

Unmatch Connectivity (simulate routes from Strava and other third party apps).  

Go ahead and use code EXPLAINED and Run you Run!

00:00 Intro

01:00 Race day overview and mindset

03:00 Logistics: bib pickup, parking, course planning

10:00 Course strategy and aid stations

17:00 Race week workouts and tapering

20:00 Carb loading explained

28:00 Pre-race activities (what to avoid)

34:00 Sleep and recovery strategies

38:00 Final race day tips

Amanda- https://instagram.com/amanda_katzz/?hl=en

Nick -⁠ ⁠https://instagram.com/nklastava/?hl=en

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW 🚨

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at www.runningexplained.com

This episode of the Running Explained Podcast dives into one of the most overlooked parts of running performance: the mental and emotional side of injury. Coach Nick is joined by journalist and runner Cindy Kuzma and mental performance coach Carrie Jackson to unpack what really happens when runners get injured and why it is far more than just a physical setback.

Together, they explore how injuries impact identity, confidence, and motivation, and why so many runners struggle to slow down or step away from training. The conversation highlights the emotional complexity of injury, including surprising feelings like relief, frustration, and even grief, while also addressing the challenge of rebuilding trust in your body during recovery.

00:00 Introduction to the Conversation

02:29 Understanding Injuries in Runners

05:26 The Emotional Impact of Injuries

08:21 Mental Challenges of Injuries

10:54 Building Resilience Before Injury

13:56 The Struggle to Slow Down

16:42 Identity and Injury

19:56 The Role of Comparison in Running

22:41 Identity Loss and Its Impact on Athletes

24:46 Identity and Athleticism

29:23 Navigating Injury and Recovery

38:47 Mental Tools for Injury Management

45:59 Staying Connected to Your Athletic Identity

51:21 The Importance of Coach-Athlete Communication During Injury

53:19 Finding Joy and Purpose in Sport

54:44 Understanding Injury as Part of the Athletic Journey

56:21 Transforming Adversity into Growth

58:14 Building a Supportive Community for Injured Athletes

59:53 Advice and Insights from Experienced Coaches

01:05:43 Breaking Stigmas in Mental Health and Sports

01:08:23 Connecting with Coaches and Resources

Carrie Jackson is a performance and mental training expert, a Certified Mental Performance Consultant, listed provider in the USOPC Mental Performance Directory, and the author of On Top of Your Game: Mental Skills to Maximize Your Athletic Performance. She’s one of the world’s foremost authorities on the mental and emotional challenges of recovering from injury. She co-authored the book Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, and is the co-host of the widely regarded podcast The Injured Athletes Club.

Cindy is a freelance journalist with bylines in Runner’s World, SELF, The New York Times, and more. She’s the coauthor of both Breakthrough Women’s Running: Dream Big and Train Smart (with Neely Spence Gracey) and Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries (with Carrie Jackson); she co-hosts the Injured Athletes Club podcast and is on the leadership team of Starting Line 1928, an oral history project documenting the lived experiences of female distance running pioneers. She lives and runs in Chicago.

Cindy Website

Carrie Website -

Rebound

Amanda IG

Nick -IG

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW 🚨

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training

plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at Running Explained

What if you didn’t start running until adulthood… and still went Pro?

In this episode of the Running Explained Podcast, we sit down with Nike Professional runner Gabi Rooker to unpack her unconventional journey from lifelong gymnast to elite marathoner. Gabi didn’t grow up running, didn’t follow the traditional path, and didn’t have it all figured out early on. Instead, she found running later, leaned into the process, and built her way to the top.

We talk about what it really takes to go from beginner to professional, how community (like Mill City Running) can shape your trajectory, and why being a “late bloomer” might actually be your biggest advantage.

Gabi also opens up about the realities behind the scenes of elite running, including balancing a career as a physician assistant, navigating injuries, undergoing IVF and surgery during a training cycle, and managing the pressure of competing at the highest level.

This conversation goes beyond training and performance. It’s about identity, resilience, and redefining what’s possible in your running journey.

If you’ve ever felt like you started too late, this episode will change how you see your potential.

This episode is sponsored by Wahoo and their hit KICKR RUN TREADMILL the link to learn more about this revolutionary rethink of treadmills from:

Dynamic Pacing (no controls just run)

Terrain simulation (even side to side)

Unmatch Connectivity (simulate routes from Strava and other third party apps).  

Go ahead and use code EXPLAINED and Run you Run!

(00:00) Introduction to Gabi Rooker

(01:36) Gabi's Athletic Journey: From Gymnastics to Running

(05:21) Finding Community in Running

(10:35) Impact of ICE on the Running Community

(19:52) Challenges in Competitive Running

(23:41) The Nike Dreamweaver Program and Its Impact

(30:42) Navigating Injury and Embracing Curiosity in Training

(35:48) The Journey of a Late Bloomer in Running

(37:56) Balancing Professional Life and Athletic Aspirations

(45:57) Facing Health Challenges and Future Family Planning

(50:02) Preparing for the Boston Marathon: Lessons Learned

(53:44) Rapid Fire Questions: Insights and Surprises

Gabi Rooker is a professional marathoner for Nike and a physician assistant. She holds a personal best of 2:24:29 set at the Chicago Marathon in 2024. Gabi is part of the Mill City Running race team. She is coached by her husband, Alex Rooker. They live in Minneapolis, MN with their two dogs, Naot and Felix. Gabi works at M Health Fairview at the University of Minnesota in the department of internal medicine.

Gabi Instagram

Nick IG

Amanda IG

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW

🚨Ready to finally train with a plan that’s built around YOU

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Learn more about all of this at RunningExplained.com

In this special Women’s History Month episode of the Running Explained Podcast, Coach Nick and Coach Amanda sit down with Ashley Mateo (RunHer Magazine) and Olivia Witherite (OnBase Collective) to explore the evolving landscape of women’s running and sports media.

They dive into storytelling in the sport, the rise of women-led platforms, and why representation, fair pay, and media coverage still need major progress. From building brands to navigating the influencer era, this conversation unpacks what’s working, what’s broken, and where women’s sports are headed next.

Are you part of a Run Club that has helped you feel included. One that is giving back to it's community and making it a better place. One that has helped you love running more? We want to feature some of the run clubs who are doing just that, making running a better place in their communities. So submit your run club here at this link Run Club Submission

(00:00) Introduction to Women in Sports

(03:33) Personal Journeys in Running

(06:14) The Shift from Participation to Influence

(09:19) The Importance of Print Media

(12:14) Building OnBase Collective

(15:07) Creating and Controlling the Narrative

(18:03) Financial Independence in Women's Sports

(20:50) The Role of Community Support

(23:47) The Popularity of Women's Running

(26:52) Camaraderie in Women's Running

(29:34) Frustrations in Running Media

(32:34) The Future of Women's Sports

(41:20) Media Literacy in Sports Content

(44:24) Gender Representation in Sports Media

(47:38) The Role of Influencers in Running Media

(50:19) Brand Responsibility in Sports Marketing

(51:04) Addressing Online Harassment in Sports

(54:29) Empowering Women in Sports Media

Olivia Witherite is an amateur runner and social media marketer in the running space based in Brooklyn. She took up running in her late 20s and hasn't looked back since. Currently, she runs with both the Brooks Running Collective and Dashing Whippets Running Team. She is the owner of On-Base Collective, a social media strategy and brand marketing agency, and currently is the head of content at ATHLOS, an innovative women's Track & Field league.

Olivia Instagram -

Ashley Mateo is the founder and editor of RUNHER Magazine. Her writing has appeared in The Wall Street Journal, Runner's World, and TIME. She is also a certified running coach based in Denver, CO.

Ashley Instagram

Nick's Instagram

Amanda's Instagram

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW

🚨Ready to finally train with a plan that’s built around YOU

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Learn more about all of this at RunningExplained.com

Check out our Free 8 Week 5k Guide! - https://runningexplained.myflodesk.com/l5xeag2tjn

In this episode, Coach Amanda and Coach Nick have Dr. Vicky Sekely on the Running Explained Podcast as she shares expert insights on running injuries, physical therapy, gait analysis, and the impact of social media on running culture. Discover practical advice for injury prevention, effective rehab strategies, and how to navigate the running industry responsibly.This episode is sponsored by Wahoo and their KICKR Run Treadmill. hit the link to learn more about this revolutionary rethink of treadmills from:

Dynamic Pacing (no controls just run)

Terrain simulation (even side to side)

Unmatch Connectivity (simulate routes from Strava and other third party apps).  

Go ahead and use code EXPLAINED and Run you Run!

(00:00) Introduction to Guest(06:21) The Role of Physical Therapy in Running(18:19) Understanding Running Gait and Its Misconceptions(31:45) The Epidemic of Running Injuries(36:22) The Influence of Social Media on Running Practices(36:51) The Reality Behind Viral Content(40:02) The Importance of Community and Identity(41:14) Responsibility in the Running Community(47:20) Navigating Injury Rehabilitation(53:01) Progressing Beyond Physical Therapy(01:01:44) Understanding the Healthcare System(01:07:00) Personal Insights and AdviceVictoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs. Vicky's IG

Amanda's Instagram

Nick's Instagram

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW

🚨Ready to finally train with a plan that’s built around YOU

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Learn more about all of this at RunningExplained.com

In this episode, Coach Amanda and Coach Nick explore the complex relationship between endurance sports and eating disorders with psychotherapist Stephanie Roth Goldberg. We discuss signs, prevention, and how coaches and athletes can foster healthier practices. We talk about the difference between disordered eating and eating disorders and how we can all work together as a team to help support athletes as they work through these issues.

(00:00) Introduction to the Podcast and Guest

(04:31) Understanding Eating Disorders in Endurance Sports

(07:14) Disordered Eating vs. Eating Disorders

(10:16) The Impact of Eating Disorders on Athletes

(12:57) Recognizing Signs of Disordered Eating

(16:11) The Role of Coaches in Athlete Health

(18:59) High Performance and Mental Health

(21:47) The Importance of Proper Nutrition

(24:49) Social Media's Influence on Eating Habits

(27:32) Resources for Healthy Eating

(33:44) Understanding Healthy Training from a Psychological Perspective

(39:29) Navigating Medical Clearance and Recovery in Sports

(51:20) Seeking Help: When to Consult a Therapist or Dietitian

(55:00) Personal Insights: Advice and Surprises in Therapy

Stephanie Roth-Goldberg is a psychotherapist and Eating Disorder Specialist with a private practice in NYC and Montclair NJ. Stephanie works has a speciality working with athletes who are struggling with disordered eating and eating disorders. She also works with people who want to improve their relationships, have a healthier inner world and understand themselves better. She is a mom to two young children and a marathoner.

Stephanie's Instagram

Website

Amanda's IG

Nick's IG

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW

🚨Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App

Learn more about all of this at Running Explained.com

In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava engage in a deep conversation with New York Times Bestselling author Brad Stulberg about his latest book, 'The Way of Excellence.' They explore the true meaning of excellence, the importance of caring deeply about one's pursuits, and the value of community in achieving goals. Brad shares insights on the journey of personal growth, the significance of values in goal setting, and the necessity of embracing discomfort. The discussion also touches on the impact of social media on our perceptions of success and the importance of maintaining integrity in the pursuit of growth.

This episode is sponsored by Wahoo and their KICKR Run Treadmill   to learn more about this revolutionary rethink of treadmills from:

Dynamic Pacing (no controls just run)

Terrain simulation (even side to side)

Unmatch Connectivity (simulate routes from Strava and other third party apps).  

Go ahead and use code EXPLAINED and Run you Run!

(00:00) Introduction to the Guest Brad Stulberg

(04:02 )The Journey of Writing and Coaching

(05:21) Understanding the Arrival Fallacy

(08:14) The Process Over Outcomes Philosophy

(10:59) Defining Excellence and Its Misconceptions

(14:00) Aligning Goals with Personal Values

(17:12) The Importance of Caring and Vulnerability

(21:04) Building a Supportive Community

(26:58) The Concept of the Humble Badass

(30:03) Navigating Extremes: The Middle Ground

(36:28) The Myth of Balance: Embracing Seasons of Life

(44:05) Sitting with Discomfort: The Path to Mental Toughness

(52:27) Final Thoughts: Advice and Insights from Brad

Brad Stulberg is author of the New York Times bestseller The Way of Excellence

Book Link - The Way of Excellence

Amanda's Instagram

Nick's Instagram

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App

Learn more about all of this at Running Explained.com

In this episode, Brooks Professional Runner Erika Kemp shares her journey in the world of running, discussing her record-breaking achievements and the lessons learned along the way. She emphasizes the importance of community, the highs and lows of racing, and the need for balance in life as a competitive athlete. Erika also reflects on her experiences at the World Championships and the significance of embracing diversity in the sport. Throughout the conversation, she offers valuable insights for aspiring runners and encourages listeners to focus on their unique journeys.

(00:00) Meet Erika Kemp: A Professional Runner for Brooks

(03:37) Erika's Journey: From Multi-Sport Athlete to Marathoner

(08:26) Transforming the Relationship with Running

(16:00) The Experience of Being a Competitive Runner

(21:58) Reflections on the 2025 World Championships

(28:15) Preparing for the Boston Marathon

(36:26) Finding Balance in Running and Life

(44:51) Embracing Individual Journeys in Running

Erika Kemp is a Professional Runner for Brooks who currently holds the Marathon record for fastest American-born Black woman running a 2:22. She is a two-time U.S. champion (15k and 20k distances) who currently trains out of Providence, R.I. She is currently training for the Boston Marathon this April.

Instagram - https://instagram.com/imtinyrik/?hl=en

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goalsNot ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App

Learn more about all of this at www.runningexplained.com

In this episode of the Running Explained Podcast, hosts Amanda Katz and Nick Klastava welcome sports dietitian Holley Samuel to discuss the critical role of nutrition in preparing for spring races. They explore the challenges of early season training, the importance of proper fueling, and the impact of new nutrition guidelines on runners. Holley shares insights on identifying under-fueling, practical fueling strategies for different types of runs, and the significance of recovery. The conversation emphasizes the need for a balanced approach to nutrition, moving away from rigid diets and focusing on individual needs and performance.

This episode is sponsored by Wahoo and their KICKR Run Treadmill.  Hit the link to learn more about this revolutionary rethink of treadmills from:

Dynamic Pacing (no controls just run)

Terrain simulation (even side to side)

Unmatch Connectivity (simulate routes from Strava and other third party apps).  Go ahead and use code EXPLAINED and Run you Run!

(00:00) Today's Guest Holley Samuel

(05:09) The Importance of Nutrition in Training

(15:36) Understanding Low Energy Availability

(23:26) The Role of Professionals in Nutrition Guidance

(32:38) Challenging the Skinny Equals Fast Narrative

(35:14) The Importance of Proper Fueling

(40:38) Redefining Success in Athletics

(42:56) Pre-Run Nutrition Strategies

(53:48) Fueling for Longer Runs

(58:55) Rapid Fire Insights and Advice

Holley Samuel is the founder and owner of Holley Fueled Nutrition, a sports nutrition practice team of dietitians dedicated to helping runners learn how to fuel their bodies. She is a sports dietitian, certified personal trainer, runner, and lives in New Hampshire with her husband, son, and chocolate lab. Fueling people to perform at their highest level in sport and in life is her passion.

Holley's Website

Holley's Instagram

Amanda's Instagram

Nick's Instagram

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU?✅ Personalized training✅ Weekly support + adjustments✅ Strategy, structure, and accountability✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App

Learn more about all of this at RunningExplained.com

In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava welcome Alison Mariella Désir, author of 'Running While Black'. They discuss the importance of freedom of movement, the challenges faced by Black and Brown runners, and the significance of creating inclusive running communities. Alison shares her journey into running, the founding of Harlem Run, and her experiences as a mental health therapist. Alison also chats about her PBS TV Show: Out and Back. The conversation also touches on accountability and allyship within the running industry, emphasizing the need for empathy and curiosity in understanding diverse experiences.

(00:00) Introduction to Alison Mariella Désir

(03:31) Freedom of Movement and Safety in Running

(06:26) Allison's Journey to Running and Community Building

(10:27) The Impact of Harlem Run and Inclusivity in Running

(16:08) Understanding Surveillance and Safety in Running While Black

(19:12) Empathy, Curiosity, and Conversations about Race

(23:00) Allison's PBS Show: Out and Back

(29:45) Climbing Kilimanjaro and Community Empowerment

(34:07) Overcoming Fear and Taking Action

(36:45) The Role of Accountability in Achieving Goals

(38:33) The Therapeutic Journey: Insights from Therapy

(46:55) Accountability and Allyship in the Running Community

(54:10) Empowerment and Community Engagement

Alison Mariella Désir is multi-talented: a founder, a doer, an activist, a connector, a visionary and an unapologetically straightforward communicator with a passion for movement, mental health, and racial equity. Alison got her start in the running and outdoor industry unintentionally, after seeing a Black friend train and complete a marathon. Inspired, Alison went on to run her first marathon and discovered that she had found a powerful tool to manage her depression. She’s been working to share the transformational power of running and movement ever since.

Website

Instagram

PBS Show

Amanda IG

Nick IG

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW

🚨Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goalsNot ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App

Learn more about all of this at www.runningexplained.com

In this episode of The Running Explained podcast, hosts Amanda Katz and Nick Klastava discuss eight proven ways to maintain a running routine beyond January. They emphasize the importance of mapping out a routine, starting small, setting realistic goals, and being flexible. The conversation also highlights the significance of consistency over performance, the role of mindset in running, and the benefits of external accountability. The hosts share personal anecdotes and practical tips to help listeners enjoy their running journey and stay motivated throughout the year.

(00:00) Welcome to Season 6

(05:27) Proven Ways to Sustain Your Running Routine

(11:16) Start Small for Big Wins

(14:05) Set Realistic Goals Based on Your Life

(23:20) Stacking Habits for Success

(31:20) Consistency Over Metrics

(33:42) The Importance of Consistency

(35:43) Mindset Matters: Overcoming Mental Barriers

(38:29) Setting Process Goals for Success

(43:46) Flexibility in Training Plans

(49:42) The Role of External Accountability

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Through Running Explained, We offer training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, our guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at www.runnningexplained.com
📢 Follow on Instagram: @runningexplained

In this episode, Amanda Katz and Nick Klastava introduce themselves as the new hosts of the Running Explained podcast, taking over from Elisabeth. They discuss their excitement for the upcoming season, their vision for the podcast, and their commitment to making running more accessible and enjoyable for all listeners. The hosts emphasize the importance of community and invite feedback from listeners as they transition into this new chapter.

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW 🚨
Ready to finally train with a plan that’s built around YOU?
✅ Personalized training
✅ Weekly support + adjustments
✅ Strategy, structure, and accountability
✅ Expert coaching to help you actually hit your goals

Go to https://www.runningexplained.com/runcoaching to learn more!

Season 5 is wrapping up a bit early, but don’t worry, Season 6 is coming soon with more great conversations, science, and running wisdom. In the meantime, revisit past episodes or explore everything Running Explained has to offer:

• Our newsletter The Weekly Stride: https://www.runningexplained.com/
• Our YouTube channel: https://www.youtube.com/@runningexplained
• Training plans: https://www.runningexplained.com/plans
• 1:1 coaching options: https://www.runningexplained.com/runcoaching

If you have any suggestions or ideas for next season, DM us or email us at podcast@runningexplained.com. Thanks for being part of our running community!

This isn’t your typical clickbait-y “smash a marathon PR with just 3 runs a week” take. In one of our all-time favorite episodes, we're bringing back an insightful conversation with coach and elite mountain runner Kim Nedeau, who dives into how endurance athletes can thrive with a low run volume, high overall training volume approach.

Whether you're managing injury, burnout, or just looking to train smarter, this episode is packed with practical insights for making every mile (and every cross-training session) count.

What You'll Learn:

• What is "low run volume/high training volume" training?
• Who this training framework is best for
• Manipulating training intensity distribution with lower running volume and higher cross-training volume
• "But isn't more mileage always better?"
• How is this framework different from multisport, i.e. triathlon, training?
• Ways to configure a training week in this framework
• How we're seeing more competitive and elite runners excel on lower run volume with high training volume

Chapters:

(00:00) Introduction to Kim Nedeau, CES

(07:37) Transitioning to Low Volume Training

(11:01) Alternative Training Methods

(14:06) Determining Cross-Training Duration & Intensity

(20:24) Alternative Training vs Easy Runs in Zone 2

(27:51) Running Volume is Relative

(31:54) Sustainability in Training

(35:47) The Benefits of Alternative Exercise

(42:55) Minimum Running Frequency

(49:00) The Importance of Consistency

(51:24) Measuring Effort in Alternative Training Methods

(01:00:23) How to Measure Progress

Meet Kim:

Website: https://traininginclined.com/

Instagram: https://www.instagram.com/kimnedeau_traininginclined/?hl=en

--

🚨 1:1 COACHING SPOTS OPEN NOW 🚨

Ready to finally train with a plan that’s built around YOU? If you're chasing a big goal, whether it's your first marathon or a shiny new PR, our incredible coaches are accepting new 1:1 coaching clients!ㅤ

Our Coaching Include:

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Head to https://www.runningexplained.com/runcoaching to learn more!

Research & production assistance by Sophie van Leeuwen

In this episode, I sit down with Mike Ko, better known online as Kofuzi, to talk about his evolution from everyday runner to one of the most trusted voices in running shoe reviews on YouTube. We dive into the intersection of gear, performance, and personal preference, and how the right shoes can change everything about your running experience.

What You'll Learn:

• How Kofuzi turned his casual runs into a full-blown content career

• Why there’s no one-size-fits-all approach to running shoes

• How to think critically about reviews and gear hype

• The role of comfort, tech, and transparency in today’s running gear

• What to look for when building your own shoe rotation

Chapters:

00:00 Introducing YouTube Creator Kofuzi

10:09 Kofuzi’s YouTube Origins: From Runner to Reviewer

14:46 Authenticity, Honesty, and Ethics Online

19:32 Negative Reviews Online

22:29 Individual Preferences with Running Shoes

29:49 What to Look For in Running Shoes

38:15 Quality vs Quantity

43:53 Developing a Shoe Rotation

48:09 How Long Do Running Shoes Last?

55:16 How Mileage Impacts a Shoe

01:05:10 Advancements in Shoe Technology

01:12:23 What's Next for Kofuzi and Where to Find Him

Connect with Kofuzi:

We’re back with another fantastic re-run featuring the powerhouse herself, exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)!

Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and goes through hybrid training in the off-season all the way through your pre-race taper PLUS many more insights and educational tidbits along the way!

What You'll Learn:

• What hybrid (or concurrent) training is and how it blends strength and endurance for optimal fitness.

• How to manage the "interference effect" and fatigue when training for multiple goals.

• Why strength training is essential for runners for both performance and injury prevention.

• How to approach fitness with curiosity, NOT perfection.

• The importance of seasonal training and post-race recovery for long-term health and performance.

• Why group fitness classes can support your goals but shouldn’t replace focused strength or endurance work.

Chapters:

(00:00) Introduction to Hybrid Training

(03:48) Defining Hybrid Training

(11:35) Understanding the Interference Effect

(20:30) Training Tolerance and Goal Setting

(23:54) Benefits of Hybrid Training

(29:59) The Importance of Strength Training for Runners

(35:42) Overcoming the Fear of Lifting

(44:23) Building Confidence in Strength Training

(45:14) Embracing Imperfection in Training

(46:47) The Role of Group Fitness Classes

(51:30) Understanding Hybrid Training

(55:25) Balancing Running and Lifting

(01:00:06) The Importance of Recovery

(01:04:58) Long-Term Fitness Perspectives

(01:09:42) The Process Over Perfection

(01:16:11) Finding Joy in the Journey

--

Meet Alyssa

Dr. Alyssa Olenick is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.

www.doclyssfitness.com

--

🚨 1:1 COACHING SPOTS OPEN NOW 🚨
Ready to finally train with a plan that’s built around YOU?
ㅤ
If you're chasing a big goal, whether it's your first marathon or a shiny new PR, our incredible coaches are accepting new 1:1 coaching clients!
ㅤ
✅ Personalized training
✅ Weekly support + adjustments
✅ Strategy, structure, and accountability
✅ Expert coaching to help you actually hit your goals

Head to https://www.runningexplained.com/runcoaching to learn more!

Research & production assistance by Sophie van Leeuwen

We're bringing back an amazing re-run episode with Coach Nick Klastava from Season 3, and it's just as relevant and inspiring now as it was then. If you enjoy this episode, check out Nick’s other podcast, Between Two Coaches, which he co-hosts with Coach Amanda Katz (also from Running Explained). You can find it on all major streaming platforms.

Comparison is the thief of joy... so why do we spend SO much time & energy comparing ourselves to others? To other runners, to other versions of ourselves. Coach Nick Klastava is here this week to help us understand WHY breaking free from the comparison trap is actually one of the best things you can do as a runner, why copying another runner's training isn't very helpful, why paces aren't the be-all-end-all, and what we can all learn from the best of the best.

--

🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.

🎙 Podcast & Blog: Free, accessible, no-BS running education📨 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support

🔗 Start here → ⁠⁠⁠runningexplained.com⁠⁠⁠

Research & production assistance by Sophie van Leeuwen

Dr. Marie Witt is BACK for her fifth time on the podcast (aka the Five-Peat!), and this episode is a little more casual and a whole lot of fun. We’re talking about… well, a little bit of everything:

– Gummy bear fueling and why sour candy hits different
– What happens when your miles slow way down in the summer heat
– Shoes, Hobbiton, Regency costumes, and other delightful detours
– The “minimum effective dose” approach to strength training
– And why doing less is often the smartest move a runner can make

We talk about the pressure to do more, what it really means to be consistent, and how to respect your body without losing your goals. And yes, we get a little nerdy, because obviously. It’s us.

If you need a reminder that running is supposed to be fun, that you don’t have to earn your worth in mileage, and that play is part of the process... this one’s for you.

💥 LAST CHANCE: ROAD TO RACE DAY KICKS OFF AUG 4!
If you’re training for the Philly Half or Full and want personalized coaching, a supportive group, expert guidance, and race weekend fun—this is it! Don’t miss your chance to join.
👉 runningexplained.com/roadtoraceday

—

🔗 Links & Resources:

Check out her FREE Achilles Recovery Toolkit!

Research & production assistance by Sophie van Leeuwen

This week, I'm joined by the one and only Jon Levitt, host of For the Long Run and Long Run Labs, endurance athlete, and resident expert in both running and running-adjacent banter.What starts as a lighthearted chat about favorite running shoes (RIP Pegasus 34), run fuel (blue raspberry forever), and dream races (Tokyo, anyone?) turns into a deeply thoughtful conversation about what it means to push yourself to the edge... and what happens when you go past it.We dive into:🎯 The anatomy of a moonshot: Was the Breaking4 Project to break 4 minutes in the mile by a woman a marketing stunt or a meaningful milestone?🧠 The shared psychology of suffering: Why elite runners and mid-packers alike know what it feels like to “bleed” in the third lap💥 What makes a mile so compelling (and painful) to run and watch🥵 Downhill marathons, Boston qualifiers, and the not-so-free speed myth💬 What we talk about when we talk about toughness, exclusivity, and why not every goal should be easyPlus: a very scientific game of “Strava Caption or Shenanigans,” Taylor Swift references, and a reminder that running a hard mile might just change your life.🧭 Resources & Links:Follow Jon on Instagramhttps://www.instagram.com/jwlevittListen to For the Long Run and Long Run Labshttps://shorturl.at/i7pRU

--

--

🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training. From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.

🎙 Podcast & Blog: Free, accessible, no-BS running education

📨 The Weekly Stride: Your favorite running newsletter

📲 The Run Club App: Training plans + strength work in one place

📋 Downloadable Training Plans: Built for real life and real results

🏅 1:1 Coaching: Personalized guidance with expert support

🔗 Start here → ⁠⁠⁠runningexplained.com⁠⁠⁠

Research & production assistance by Sophie van Leeuwen

We’re going back to basics—because let’s be honest, most runners are still underfueling!

In this special anniversary episode, I’m bringing back the very first guest I ever had on the show: Registered Dietitian and running coach Cortney Berling to talk (again) about RUNNING NUTRITION 101!

If you’ve ever wondered…

• Should I eat before my run? Why? When? What??
• How much fuel do I ACTUALLY need during long runs?

• Why is post-run fueling so dang hard?

• And wait... am I underfueling even if I’m not losing weight?

This one’s for you.

We cover:

🥯 Pre-run fueling (yes, even early morning runs!)

🔋 In-run fueling strategies & how to train your gut

🍳 What post-run nutrition should look like (even when you're not hungry)

⚡ Fueling myths that won’t die

🧠 Why underfueling might be the real reason you feel overtrained or stuck

Whether you’re training for your first 5K or your 100th marathon, this is a conversation every runner should hear.

Mentioned in this episode:

Cortney’s Instagram: @eatwell.runbetter

Learn more at eatwellrunbetter.com

Our original episode from Season 1!

"s1/e02 Running Nutrition with Cortney Berling, RD"

--

🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.

🎙 Podcast & Blog: Free, accessible, no-BS running education📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support

🔗 Start here → ⁠⁠runningexplained.com⁠⁠⁠

Research & production assistance by Sophie van Leeuwen

This week, I’m joined by a runner who brings a ton of insight and real-world experience to the table: Dr. Logan Sherman, sports chiropractor, marathon champion, and chairman of the BMW Dallas Marathon.

We get into a topic that doesn’t get nearly enough airtime in performance circles: SLEEP. Not just “get more of it,” but why it matters, what it actually does for your body, how to use it as a training tool (not just a recovery tool), and how your wearable data might be telling you more (or less) than you think.

Logan shares his journey from being an overweight middle schooler nicknamed "Jelly Roll" to becoming a sub-elite marathoner and 2015 Dallas Marathon champion, and how his relationship with running, racing, and recovery has evolved through different seasons of life.

We talk about:

• Why sleep is foundational for performance, recovery, and injury prevention

• How to adjust your training when your sleep is trash (without panicking)

• What HRV and breath rate can tell you about your recovery

• Using data without obsessing over it (yes, even when your Whoop says you're 50% recovered on race morning)

• The emotional side of race day, sleep anxiety, and learning to let go of perfection

• And why it’s okay if your fueling sometimes looks like mac & cheese off your kid’s plate

If you’ve ever struggled with balancing sleep, life, and training, Logan's perspective is one you're going to appreciate!

Research & production assistance by Sophie van Leeuwen

In this solo episode, I'm FINALLY tackling one of the most important (and least sexy) topics in training: training load. What it is? Why should you care? And how can you make sure you're living in the "juuuuuuust right" zone!

Most of us are so focused on paces and mileage (or kms) targets that we miss the bigger picture: how much stress your body is actually experiencing and accumulating from your training. And if you’re stuck in a cycle of “train hard → crash → repeat,” this episode is especially for you.

I break down everything from acute vs. chronic training load, to how wearable devices, like your Coros running watch, calculate your load using things like "TRIMP" and heart rate, and to how to use heart rate variability (HRV) as a recovery gauge. We’re talking spreadsheets, ratios, metrics, and yes: how your “just right” is totally different than someone else’s!

• What training load actually means (and what it doesn’t)

• How to avoid the dangers of "too much too soon" (even if your mileage says you should be OK)

• Why intensity (and training intensity distribution) is more important than distance alone

• How the acute:chronic ratio of your training load tells you when you’re on the onramp to the highway to the danger zone

• What the 10% “rule” misses (and why it’s not always that simple!)

• The difference between “I ran 10 miles!” and “I worked HARD for 10 miles!”

• Tools like TRIMP, TSS, and HRV: what they tell you and how I use them

• The deets on my own quick & dirty training load spreadsheet before I had fancy tools

• Why managing training load is especially important for self-coached runners!!

  
  

TOP SOUNDBITES:

“Your body doesn’t track distance; it tracks stress.”

“That hero week you’re so proud of? It might be the reason you need a nap for the next 10 days.”

“This is about learning what ‘just right’ looks like for you—because too much breaks you, and too little stalls you.”

--------------------

🌟 This episode is brought to you by my friends at Coros, who make amazing watches ⌚ that have all the tools you need (with none of the fluff) to manage your training like a pro, no matter WHAT your goals are!

If you're looking to upgrade (or you’re just tired of guessing), check out the Coros Pace 3 (that's what I wear!), and don't forget to use code RUNEXP at checkout for a FREE second strap when you buy your watch! 🌟

🖱 Coros.com

---------------

• Join the Patreon: patreon.com/runningexplained for bonus episodes, book club, and more!

• Join the Road to Race Day: Philly team if you’re training for the Philadelphia half or full marathon!

• Curious about HRV or training load tools? I’m always happy to chat more—DM me on Instagram or shoot us an email!

  
  

Research & production assistance by Sophie van Leeuwen

What would happen if you decided to just… run around the world?

No, seriously. That’s what Marie Leautey did. She’s only the second woman in history to complete a verified World Run—crossing four continents, coast to coast, on foot. She pushed a stroller (not with a baby - important note), slept in a tent, dodged kangaroos, used bear spray in Montana, and somehow didn’t get injured while running over 28,000 kilometers.

In this episode, Marie and I talk about:

• How a random doodle at work turned into a 2.5-year global running adventure

• What actually counts as a “run around the world” (yes, there are rules! No, they don't make you run on water!)

• Staying injury-free while running 700+ marathons in a row (the “body scan” trick is genius)

• The joy of running without pace goal… or time goals… or really any data at all

• Being mistaken for a mom with a baby in a stroller (and how that probably kept her safe)

• Why she got fined $2,600 over a rogue scallion at the Australian border

• And how to tell the difference between giving up… and just hitting a (global pandemic) Pause Button

Marie’s story is one of those rare ones that’s impossible to summarize and even harder to forget. It’s about running, yes, but also freedom, persistence, problem-solving, and learning how to really listen to your body (and your gut).

📖 Her book Lootie’s World Run: The Extraordinary True Story of the Fastest Woman to Have Run Around the World is wonderful; part memoir, part field guide, part “wait, she did what?!” Get your copy today!

Research & production assistance by Sophie van Leeuwen

This week I’m joined by Jeff Horowitz—"recovering attorney" turned running coach, author of Think Like a Runner, and someone who’s run over 200 marathons (yes, really!). Jeff shares stories from his global racing adventures (including an ultramarathon in Cairo where he was chased by wild dog s), his journey back from a devastating femur fracture, and why he thinks every runner—no matter their pace—deserves to take themselves seriously.

We get into:

• Why so many runners struggle to call themselves runners

• How your relationship with running evolves over time

• What it means to truly trust your body again after injury

• How to define success beyond speed or finish times

• Why you do deserve good gear, a coach, and the “serious runner” stuff, no matter your pace

This was one of those conversations that just felt like a long exhale. If you’ve ever questioned whether you’re a “real” runner, or wrestled with how to stay in love with this sport as things shift and change, this episode is for you

📘 Grab Jeff’s book Think Like a Runner!

------------------------------

👟 The Running Explained Podcast is here to help you train smarter, run better, and understand the why behind what you’re doing. Whether you’re chasing a PR or just trying to make sense of your training plan, we’re here for the long run.

🎙️ Want more episodes, early access, and bonus content? Join the podcast Patreon!
patreon.com/runningexplained

🧠 Learn more, explore resources, and check out training plans at runningexplained.com

Research & production assistance by Sophie van Leeuwen

Let’s get back to basics! In this episode, I’m breaking down the three main types of runs you'll see in your training - easy runs, moderate-intensity workouts like tempo or threshold, and high-intensity speed work - and explaining what each one is actually supposed to do for your fitness. If you’ve ever wondered, “Am I running this right?”, this one’s for you.

Once you understand what each run is meant to accomplish, the next step is learning how to execute it correctly, and that’s where simple alerts on your running watch can be a game-changer. I’ll explain how I use pace and heart rate alerts to help build confidence, stay in the right zone, and most importantly, start enhancing our internal understanding of what those different intensities feel like. This is how you move from chasing numbers to actually training smarter.

🎉 I’m also incredibly excited to announce my official partnership with COROS, the running watch I’ve personally used and loved since 2022! COROS makes it so easy to set up the exact alerts I talk about in this episode. You don’t need to pre-program fancy workouts (although I love those too), just a few simple tools can help you train more effectively and confidently.

And now, when you use code RUNEXP at coros.com, you’ll get a free second strap with your watch purchase!

👟 In This Episode:

• What easy, tempo, and speed runs are designed to do

• How to use watch alerts to guide effort (not just chase paces)

• Why learning what effort feels like makes you a stronger, more confident runner

• The tools I use on my COROS Pace 3 watch to keep training dialed in

  Heart rate & pace alerts to create effort “guardrails”.

• • RPE as the long-term goal (and how alerts help you build that awareness)

• 
  

  🎁 COROS Discount:

Get a free second strap when you use code RUNEXP at checkout on coros.com
➡️ Add a watch + a strap to your cart
➡️ Enter RUNEXP promo code
➡️ Extra strap = FREE!

📬 Stay Connected:

• 💬 Weekly coaching tips: FREE newsletter The Weekly Stride⁠

• 🎙️ Bonus content & early access: Patreon

  
  

Research & production assistance by Sophie van Leeuwen

An ankle sprain can put a serious crimp in your style, especially when it happens two days before race day. In this episode, I’m joined by Dr. Lauren LaPierre, physical therapist, running coach, and trusted resource for all things injury rehab, to break down what it actually takes to recover from a sprained ankle and get back to running (properly!)

In this conversation, Lauren breaks down what a sprain actually is (yes, it’s more than “I rolled my ankle”), how to assess its severity, and why conservative care should almost always be your first move. She walks us through each stage of her own recovery, from using compression and regaining range of motion to eventually reintroducing running through careful, progressive loading. She also shares the mental and emotional toll of dealing with a derailed season and how to give yourself the grace and space to process it.

Whether you’re dealing with an acute injury, navigating the gray area between “healed” and “ready to run,” or simply want to understand how to support your future self (or athlete clients), this episode is packed with wisdom, relatability, and practical takeaways.

IN THIS EPISODE, YOU’LL HEAR ABOUT:

• The different grades of ankle sprains and what they actually mean

• How to handle the first 24–72 hours post-injury (and what to avoid)

• Why swelling and pain don’t always equal more damage

• How to use pain as a guide... without letting it become a barrier

• The critical rehab phases: isometrics, strength, neuromuscular control, and plyometrics

• The real timeline for returning to running safely

• Common mistakes runners make in trying to come back “too soon”

• The emotional weight of missed races, lost momentum, and re-setting goals

  
  

ABOUT LAUREN:Dr. Lauren LaPierre is a physical therapist, running coach, and the founder of The Personalized Running Doc, where she helps runners bridge the gap between rehab and performance. She’s also the creator of the Revive Running Retreat and a passionate advocate for educating runners on how their bodies work—and how to keep them working well.

Learn more about Lauren’s work and get in touch: thepersonalizedrunningdoc.com
Follow her on Instagram: @thepersonalizedrunningdoc

Register for the 2025 REVIVE Retreat: REGISTER HERE

Research & production assistance by Sophie van Leeuwen

Are you making food choices based on science… or on social media? I'm joined by Zoë Rom and Kylee Van Horn, the duo behind the podcast Your Diet Sucks, to unpack the complicated, often confusing world of diet culture in endurance sports. With Zoë’s background in journalism and Kylee’s clinical expertise as a sports dietitian, they team up to challenge the nutrition narratives athletes are constantly fed—from TikTok trends to supplement fads!

We explore:

• The origins of Your Diet Sucks and what inspired their myth-busting mission

• How cultural “stickiness,” media algorithms, and identity shape what runners believe about food

• Why low-carb, fasted training, and “super supplements” aren’t always the answer

• The importance of critical thinking over one-size-fits-all nutrition advice

• Why perimenopausal and postmenopausal women are often targeted by questionable messaging

• The science we don’t have yet—and what they wish we knew more about

You’ll also hear their thoughts on Shaq-sized gummies, how we got so confused about carbs, and what it really means to fuel well as a runner today.

Spoiler: There’s no one “right” way to eat—but understanding where your ideas come from might just change everything.

Research & production assistance by Sophie van Leeuwen

Ever wonder how much your running form really matters? In this episode, ultra runner and coach Sam Stow joins me for a deep, honest, and slightly nerdy conversation about the underrated importance of movement efficiency, body awareness, and technique. We dig into why how you move matters just as much as how far or how fast you go—and how the right tweaks to your movement patterns can unlock more enjoyable, injury-resistant, and sustainable running.

We also get into:

• Why there’s no one right way to run
• The common mistakes many runners make (hello, overstriding 👀)
• Why glute activation matters way more than you think
• How barefoot running can actually help you feel your body better
• What “mindful movement” actually means in training
• And why balancing performance goals with fun is the long game

Sam’s got a fascinating story—including a world record barefoot marathon on a non-motorized treadmill!—and a coaching philosophy that’s equal parts grounded and empowering. If you're ready to run smarter, feel better, and actually enjoy the process? This one’s for you!

Learn more about Sam & work with him:

www.thefunctionalstep.com

www.poprunning.com.au

www.instagram.com/sam.poprunning

Research & production assistance by Sophie van Leeuwen

In this episode of the Running Explained podcast, I’m breaking down a fascinating new study on mindfulness and running performance—and why I think this is something every runner needs to hear!

I’ll walk you through the research (don’t worry, it’s not boring!), explain how mindfulness training actually rewires your brain (hi, neuroplasticity!), and share what this means for your training, racing, and day-to-day running mindset. Spoiler: your mental game matters. A lot.

I’ll also talk about what I’ve seen in my own coaching—how anxiety, mental fatigue, and emotional dysregulation sabotage performance—and how small, consistent mindfulness habits can completely change how you experience your running.

Here’s what I cover:

• Why mental fatigue makes your long runs feel harder than they should

• How mindfulness builds emotional resilience (yes, you can train your brain to handle hard stuff better!)

• What the “flow state” really is—and how to get there more often

• Real-world mindfulness strategies you can actually use (no chanting required)

• Why cognitive anxiety crushes decision-making during races—and how to fix it

• How even recreational runners (not just elites!) benefit from mental training

If you’ve ever felt like your brain is holding you back more than your legs, this episode is for you.

READ THE RESEARCH!

Effects of group mindfulness intervention on high-level distance runners: a quasi-experimental study

Timestamps:

• 00:00 – Intro & announcements

• 10:11 – The study design & how they tested mindfulness

• 20:10 – What the results showed (big changes!)

• 29:52 – What this means for you as a runner

• 36:25 – Mental fatigue & why it matters

• 46:48 – Mindfulness techniques that actually work

• 52:14 – How to start building mental skills now

• 57:20 – Reflecting on your runs like a coach

If you’ve been ignoring your mental training, it’s time to change that. Hit play and let’s talk about the brain side of running.

About Your Host

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.

With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.

Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at ⁠RunningExplained.com⁠

📢 Follow on Instagram: ⁠@runningexplained

Research & production assistance by Sophie van Leeuwen

In this new episode, I’m joined by Running Explained coaches Nick Klastava & Jessie Gruca as we dive into the realities of traveling to races with your family. We chat about everything from balancing carb-loading with kids’ snack schedules to managing the emotions of either bringing your kids along or leaving them at home. You’ll get practical tips on everything from international race travel to including your little ones in race-day events, and how to turn race weekends into lasting family memories.

Whether you're a seasoned parent-runner or gearing up for your first race trip with kids, this episode has got you covered. Jessie and Nick share their own stories of guilt, stress, and joy, offering advice on flexibility, clear communication, and the importance of showing up to race weekend with a solid plan. It's all about making race day work for you and your family, no matter what the weekend throws your way!

www.runningexplained.com

Research and production assistance by Sophie van Leeuwen

This week’s episode is a throwback to one of your favorite formats—a good old-fashioned Q&A! But it’s also extra special because I’m officially launching the Running Explained Patreon! 🎉 I break down what the Patreon is, what’s included at each membership level, and how joining directly supports me and the future of the show.

After that, we dive into your questions! I’m answering everything from how long it takes to rebuild your aerobic base after injury, to whether you need to run a 20-miler when training for a half marathon, and what to do when your heart rate zones don’t seem to match your workout paces.

In This Episode I Talk About:

• What the Running Explained Patreon is and how you can join

• The difference between feeling “normal” and “race fit” after injury

• Why a 20-mile long run probably isn’t necessary for half marathon training

• If you need to add more running days to finally break that sub-2:00 half

• What a “workout sandwich” really means (and why it matters!)

• How to manage heart rate zones in the summer heat

• What might be holding back your 5K progress (spoiler: it’s not just speedwork)

• The real meaning behind lower heart rate at the same pace

• How to return to training after illness without blowing up your plan

• What to do when your heart rate doesn’t match the threshold pace your coach gives you

🎙️ The Running Explained Patreon is here!
Want bonus episodes, ad-free listening, priority Q&A, voting on guests and topics, and more?
Join the community at 👉 patreon.com/runningexplained

Research and production assistance by Sophie van Leeuwen

Let’s Connect:

• Website: www.runningexplained.com

• Instagram: @runningexplained

  
  

  
  

In this episode, I’m joined by Alex Parker and Meredith Root, co-owners of Tactic Nutrition—two amazing athletes and coaches who are runners AND... compete in CrossFit, strength training, cycling, and more. They’re here to talk about how embracing your identity as a multi-sport athlete can not only help prevent burnout but also make you a better overall athlete.

But it’s not just about doing different sports for the sake of variety. We also talk about WHY we tend to pigeonhole ourselves into a single spoint, struggle with burnout when we try to do it all at the same time, and dive into fueling properly for all these activities. Alex and Meredith share how their approach to nutrition helps athletes fuel for multiple sports without feeling restricted or overwhelmed.

What You’ll Learn in This Episode:

• Ditching the "One-Sport Only" Mentality: Alex and Meredith open up about their journey from focusing solely on one sport to embracing multiple sports. They talk about how stepping away from just being “a runner” has been a game-changer for their identity and overall health.

• How to Fuel Like a Multi-Sport Athlete: When you’re juggling running, strength training, and cycling, fueling is key. Alex and Meredith share their strategies for staying energized and performing well across different sports.

• Tactic Nutrition: With their company Tactic, Alex and Meredith focus on helping athletes build a positive relationship with food and understand how to fuel for different activities. It’s not about restrictive dieting—it’s about nourishing your body for optimal performance in whatever sport you love.

• Preventing Burnout & Finding Balance: Running is great, but is it enough? We discuss how incorporating other sports can prevent burnout, give you new goals, and improve your performance, all while keeping the joy in your training.

• Strength Training & Cycling: No, you’re not less of a runner if you add strength training or cycling to your routine. Alex and Meredith explain how these activities have actually helped them become better, more resilient athletes.

• Reclaiming Your Identity: Is your identity tied too tightly to running? We talk about how easy it is to lose the fun in fitness when you feel like you “have to” do something, and how adding variety can reignite your love for movement.

Resources Mentioned in This Episode:

• Tactic Nutrition: Instagram | Website

• Follow Alex on Instagram: @aaparker1⁠

• Follow Meredith on Instagram: @meredith_root

Key Takeaways:

• It’s important to find balance—embracing multiple sports in your training not only prevents burnout but also enhances your performance as an athlete.

• Strength training, CrossFit, cycling - or whatever other sports you enjoy - can help you become a stronger, more resilient runner (and athlete overall!).

• If you’re feeling burnt out or stuck in a “one sport only” mentality, it might be time to explore new ways of training that bring back the fun and help you stay motivated.

• It’s OK to try different things. Whether it’s a different sport or mixing up your running routine, variety is not just good for your body—it’s great for your mind too.

  
  

Want More?If this episode resonated with you, make sure to subscribe to The Running Explained Podcast for more conversations on how to make running and fitness enjoyable, sustainable, and rewarding. And if you’re stuck in a training routine that feels more like a chore than fun, share this episode with a friend who might be looking for a change!

Research and production assistance by Sophie van Leeuwen

This week on The Running Explained Podcast, we’re talking about a different kind of destination—the kind that comes with epic views, cultural immersion, and no clock in sight. I’m joined by Michael Mazzara, CEO of Rogue Expeditions, who’s on a mission to redefine what it means to run and travel.

Michael shares how Rogue Expeditions creates immersive, joy-filled running experiences around the world—think Sahara Desert sunrises, winding trails through the Atlas Mountains, and post-run tajines in Morocco. These trips aren’t about chasing PRs; they’re about community, connection, and experiencing the world on two feet.

We talk about what goes into curating these off-the-beaten-path adventures, how he went from “not a runner” to leading global running trips, and why sometimes the best way to explore a new place… is just to lace up and run it.

Also! I’m beyond excited to share that I’ll be joining Rogue Expeditions in Morocco this November—and you can come too! If you've ever dreamed about turning your run into a passport stamp, this is your chance! runningexplained.com/morocco

In this episode, we dig into:

• How Michael’s unexpected running journey turned into a global adventure business

• The difference between racing and running to explore

• What makes these trips so unique, welcoming, and transformational

• Behind-the-scenes of designing routes in Morocco, Patagonia, and the Dolomites

• Why running can be the best way to see the world

• Tips for preparing for a running trip (spoiler: it’s not about doing 80-mile weeks)

• And more!

Come Run Morocco With Me!
I’ll be heading to Morocco this November with Rogue Expeditions for a week of incredible running, culture, and connection—and you’re invited. Want to be on the interest list? Head to runningexplained.com/morocco for all the info!

Resources & Links:Rogue Expeditions → rougexpeditions.com
Instagram → @rougexpeditions

Stay Connected:Follow me on Instagram → @runningexplained
Coaching, training plans & more → runningexplained.com

Loved the episode? Take 30 seconds to rate, review, and subscribe—it helps more runners find the show and say YES to more adventure!

Research and production assistance by Sophie van Leeuwen

We all know the struggle: you're training hard, you're feeling strong—and then, boom, that injury hits. Whether it’s a sharp pain that stops you dead in your tracks or a lingering ache that just won’t quit, we’ve got you covered in this episode with physical therapist Alyssa Ford, DPT, where we dive into the emotional and physical journey of dealing with running injuries—and how to come out on top!

From understanding overuse injuries to the mental health toll that constant injury battles can take, Alyssa and Elisabeth break it all down, explaining how understanding your body and your training load is key to staying injury-free. This isn't just about pushing through pain—it's about listening to your body, setting realistic expectations, and advocating for yourself when it counts the most.

What You’ll Learn:

• Injuries can happen to anyone: In fact, 80-90% of runners will face injuries at some point—but we're trying to change that! Alyssa explains why this happens and how it’s many injuries are preventable with a smarter approach.

• The emotional toll: Runners are often left feeling isolated, frustrated, and even ashamed of their injuries. Alyssa talks about why it’s okay to feel those emotions and how to heal mentally as well as physically.

• Training load: Overtraining is a huge culprit behind injuries, but it doesn’t have to be. Learn how to manage your training load to prevent injury flare-ups and give your body the rest it craves.

• Strength training and recovery: Strength training isn’t about bulking up—it’s about building a strong foundation to prevent injuries in the first place. Alyssa shares how to safely incorporate strength into your routine without overloading.

• Nutrition matters: Fuel your body with the right nutrients for injury prevention and recovery. Alyssa explains how your diet can be a game-changer when it comes to staying strong and injury-free.

• Becoming resilient: Injuries might slow you down, but they don’t define you. Alyssa offers her resilience tips to help you bounce back, stay motivated, and keep running toward your goals.

Whether you’re struggling with a chronic injury, learning how to cope with the emotional side of being sidelined, or just want to understand how to prevent injuries from the start, this episode has something for every runner. Tune in and learn how to run with confidence, resilience, and the right mindset—because you’ve got this!
Sound Bites:

• “Running is my whole life, but so is my health!”

• “Injuries are going to happen—but they don’t have to control you.”

• “Pain that changes your gait? That’s a red flag, not a badge of honor.”

• “It’s okay to be upset about injuries—you’re human!”

• “Let’s zoom out: your long-term health is WAY more important than any single race.”

• “Don’t wait for the pain to go away—take action early.”

• “Our bodies are resilient—but we have to treat them with care.”

• “Strength training isn’t a ‘maybe’—it’s a MUST for injury prevention!”

Don’t miss this episode—subscribe and share it with your fellow runners, and remember, your body is your most valuable asset. Take care of it! 💪🏃‍♀️

Meet Alyssa FordAlyssa Ford, DPT, is a physical therapist, strength coach, and running coach.  As a clinician and a coach, she's experienced in helping athletes across the injury and performance spectrum.  After talking to SO many runners that had a negative experience in healthcare, were stuck in a cycle of reinjury or even told to “just stop running” she started Resilient Running with the goal of changing how running injuries are managed.

Website: https://www.resilientrunningpt.com/

Instagram: https://www.instagram.com/alyssaford.dpt/

Research and production assistance by Sophie van Leeuwen

Coach Elisabeth is joined by Kallup McCoy, a running coach, personal trainer, marathoner, Ironman, and founder of RezHOPE, a nonprofit supporting individuals in recovery. Kallup’s incredible story of transformation is a testament to the power of resilience, purpose, and community support.

From battling drug addiction at the age of 11 to completing some of the toughest endurance races in the world, Kallup shares how running and ultra endurance sports helped him overcome personal struggles and find healing. He dives deep into his experience running the Trail of Tears, a 600-mile journey across the southeastern U.S. that allowed him to reconnect with his Cherokee roots and reflect on his ancestors' resilience.

Kallup’s upcoming challenge? A 3,000 run across the United States to raise funds for his nonprofit, RezHOPE, and to inspire others facing similar challenges.

In this episode, you’ll learn about:

• Kallup’s journey from addiction to recovery.

• How endurance sports helped him find purpose and healing after years of struggling.

• The significance of running the Trail of Tears and reconnecting with his Indigenous heritage.

• The power of community support and its role in recovery.

• Kallup’s mission to run across America to raise funds for his nonprofit, RezHOPE, and amplify Indigenous voices in sports.

This episode is full of inspiration, hope, and insight into how running can transform not only your body but your entire life.

Links & Resources:

• Follow Kallup McCoy on social media:

  https://www.youtube.com/@recoverylion86

  https://www.instagram.com/_recoverylion86/

• Learn more about RezHOPE: https://www.rezhoperecovery.com/

• Watch the documentary A Runner’s High:

  https://youtu.be/5Vhsk8SKAN8?si=cN67lHeftxjKlAN1

• Donate to RezHOPE: https://www.zeffy.com/en-US/peer-to-peer/kallup-runs-across-america-transcon-run--2025

Thanks for listening! If you enjoyed this episode, please rate and review the podcast on Spotify or your favorite podcast platform. Your support helps us keep bringing inspiring stories to the running community.

About Your Host: Coach Elisabeth is a passionate running coach and the founder of Running Explained. With a goal to simplify the science behind running, Coach Elisabeth helps runners of all levels train smarter and race stronger. Whether you're building your aerobic base, tackling your first marathon, or managing injury, Elisabeth’s approach combines expert knowledge with an empathetic and supportive coaching style. After starting her own running journey after getting sober at 29, Elisabeth has now run six marathons (including qualifying for Boston) and develop a coaching philosophy centered on building sustainable training habits for long-term success. Follow Coach Elisabeth for actionable advice and expert tips to fuel your running journey!

Research and production assistance by Sophie van Leeuwen

In this episode, Coach Elisabeth chats with Jason Fitzgerald, the founder of Strength Running, about how much running volume, i.e. how much you in a week, matters for your goals. They tackle the big questions: Can you really race your best on fewer runs? How important is volume for serious performance? What role does cross-training play in your overall training plan? And, spoiler alert—junk miles don’t exist!

They dive into balancing intensity and volume to become the strongest, fastest version of yourself. Whether you're a beginner or a seasoned marathoner, you’ll leave with actionable tips to boost your running performance (and prevent injury.

Sound Bites:

• “Volume matters for long-term success in running.”

• “There’s no such thing as junk miles.”
• “You can get some benefits from cross-training, but don’t skip your runs.”
• “Intensity is what beginners need to be careful with.”
• “The long run should be a significant part of training.”
• “Faster is NOT always better in training.”

• “It’s just not as fun when you’re pushing too hard all the time.”

• “We cannot copy pro runners; we need a training plan tailored to us.”

• “Sometimes, you need to take a step back to move forward.”

Connect with Jason:

• Website: Strength Running
• Instagram: @strength_running

About Your Host:
Coach Elisabeth is a passionate running coach and the founder of Running Explained. With a goal to simplify the science behind running, Coach Elisabeth helps runners of all levels train smarter and race stronger. Whether you're building your aerobic base, tackling your first marathon, or managing injury, Elisabeth’s approach combines expert knowledge with an empathetic and supportive coaching style. After starting her own running journey with a goal to complete a 5K, Elisabeth went on to run six marathons (including qualifying for Boston) and develop a coaching philosophy centered on building sustainable training habits for long-term success. Follow Coach Elisabeth for actionable advice and expert tips to fuel your running journey!

Research and production assistance by Sophie van Leeuwen

In today’s episode, I’m joined by Caila Yates, RD, a registered dietitian with deep expertise in sports nutrition and eating disorders. Together, we dive into one of the most crucial strategies for marathon runners—carb loading—and why it's so important, especially for those eyeing the Boston Marathon!

Caila walks us through the science behind carb loading, giving us practical tips to implement it, and how to navigate the challenges that come with traveling while maintaining your nutrition plan. She explains why variety in carbohydrate sources is key, shares the benefits of liquid carbs, and breaks down the physical and mental effects of carb loading.

We also talk about common mistakes runners make with carb loading, share personal experiences, and discuss strategies for managing nutrition, particularly for those dealing with a history of disordered eating. Plus, Caila shares great advice on meal planning and dining out before a race, including where to eat in Boston. We also touch on hydration strategies, sodium loading, and how to mentally prepare for late start marathons.

If you're preparing for your next marathon or big race, you’ll want to tune into this episode for all the actionable insights and strategies to fuel your success!

Caila is a registered dietitian and the owner of Steady State Nutrition where she works with athletes and those navigating eating disorders. After working in higher levels of care for ED’s, she now applies her background to helping athletes navigate RED-S, low energy availability, and the prevention and management of injuries. She lives in Boulder, Colorado where she is lucky enough to run, ski, or hike on a regular basis (but values her rest days, too!) 

Website: www.steadystatenutrition.co 

IG: @steadystatenutrition 

Email: caila@steadystatenutrition.co 

In today’s episode, we’re tackling an exciting and empowering topic that every runner can relate to—how to keep chasing your running goals, no matter how the years go by! The fear of running out of time to achieve your biggest dreams is something most of us have felt at some point. But guess what? Time doesn’t have to be a limiting factor—it can be your ally! Whether you’re wondering if you still have time to get faster or if you can still crush that marathon PR, this episode will inspire you to see your running journey in a whole new light.

Join me and Sara as we dive into the mindset shifts and practical tips that will help you embrace the process, celebrate every step of the way, and keep making progress. We’ll talk about how to set goals that align with where you are right now, how to adjust expectations without giving up on your dreams, and how recovery, consistency, and time management play key roles in achieving your goals. Whether you're 25, 75, or somewhere in between, this episode is all about keeping your running fire burning bright and chasing your big goals with excitement and confidence! Let’s go!

--

Sara is the Founder + head coach of Elevate Your Running, a podcaster, and a dedicated endurance athlete in Boulder, Colorado.

Sara partners with athletes to chase big dreams, break through plateaus, and find joy and flexibility in running and training. She enjoys working with athletes who love running and want to improve the sport.
You can find Elevate Your Running online at elevateyourrunning.com, and on social media at @sayrahrunshappy and @elevateyourrunning (Instagram, Threads). The Elevate Your Running Podcast is available every Thursday on your favorite listing platform.

In today’s episode, we’re diving into the inspiring and emotional journey of Kate Mihevc Edwards, a runner who turned her love for the sport into a career as a physical therapist specializing in running medicine. But her story isn’t just about the miles she’s logged or the strides she’s taken in her profession—it’s about facing life-changing challenges and finding a new way forward.

Kate takes us through her personal and professional evolution, sharing her early experiences as a runner and the pivotal moment when she was diagnosed with ARVC, a rare genetic heart condition. This diagnosis completely shifted her running journey, forcing her to reevaluate what running meant to her and how it could fit into her life. Along the way, Kate opens up about the emotional and physical hurdles she’s had to overcome—self-blame, identity loss, and adjusting to a new reality with health limitations.

It’s a deeply personal episode that sheds light on the complexities of running with health challenges and how mental health plays a crucial role in recovery.

But it’s not all heavy stuff! Kate also shares the exciting work she’s been doing, including the app she developed to help runners connect with resources and stay supported in their journeys, no matter what stage they’re at. She’s a powerhouse when it comes to bringing awareness and building community for runners who need it most.

This conversation is a must-listen for anyone who's ever faced a setback, big or small, in their running journey—and for those who want to better understand the mental and physical side of navigating health challenges. Kate’s story is a beautiful reminder that even when our path takes an unexpected turn, we can still find ways to thrive.

Meet Dr. Kate Mihevc Edwards PT, DPT, OCS:

Dr. Kate Mihevc Edwards PT, DPT, OCS is a physical therapist, author, speaker, and educator dedicated to broadening the understanding of how we treat and care for runners. With over 15 years of experience helping thousands of athletes, she’s passionate about shifting the culture of running, which often focuses too heavily on physical performance and race outcomes.

While runners and those who care for them commonly define success through speed or race results, Kate knows that success goes far beyond the body’s performance. The culture of running can sometimes lead to injury, health concerns, and confidence issues. Through her own personal journey, navigating both her own injuries and health struggles, Kate has learned that an athlete’s true success is about more than just their sport.

• https://www.fastbananas.com/

• https://www.katemihevcedwards.com/

About Your Host

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.

With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.

Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at ⁠RunningExplained.com⁠ 📢 Follow on Instagram: ⁠@runningexplained

Get ready for a deep dive into the hottest trends in running for 2025! Coach Elisabeth teams up with running journalist and coach Ashley Mateo to explore all the exciting advancements happening in the world of running technology, nutrition, and gear. From the latest gadgets to fueling strategies that actually work, this episode is packed with insights that will level up your running game!

Ashley, based in Colorado, brings her expert perspective on how running gear is evolving and why hydration and nutrition are now more personalized than ever. The tech is impressive, but the fundamentals—like getting enough sleep, fueling properly, and moving consistently—are still just as crucial to every runner’s success. Ashley and Coach Elisabeth break it all down in a way that’s easy to understand and super motivating!

Key takeaways you won’t want to miss:

• Wearable tech is getting smarter, but don’t let it overwhelm you—balance it with body awareness!
• Hydration and fueling strategies are becoming super personalized (say goodbye to one-size-fits-all plans!).
• Running shoes are getting a major upgrade—comfort is king, but there’s more to it than just the marketing.
• Critical thinking is your best tool for cutting through the noise of misinformation in the running world.
• Sustainability is the new standard in running gear, and race safety is top of mind as we deal with climate change.
• Run clubs are exploding in popularity, creating more community, connection, and inclusivity than ever before!
• We’re challenging the “no days off” mentality—rest and recovery are where the magic happens.

This episode is packed with all the running buzz you need to stay ahead of the curve in 2025. Whether you're a seasoned runner or just getting started, Ashley and Coach Elisabeth have actionable tips to help you keep improving, feeling great, and enjoying every step of your journey.

Meet Ashley Mateo:

• https://www.ashleymateo.com
• https://www.instagram.com/ashleymateo

Don’t forget to hit subscribe and tune in next week for more expert insights, motivation, and everything you need to keep crushing your running goals!

--

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.

With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.

Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at ⁠RunningExplained.com⁠

📢 Follow on Instagram: ⁠@runningexplained

Coaching isn’t just about writing workouts—it’s aboutguiding, supporting, and adapting to each athlete’s needs. This week, Coach Elisabeth welcomes FIVE of the Running Explained run coaches to chat about their coaching journeys, favorite races, fueling strategies, and whatreally matters when guiding athletes. From breaking down common coaching myths to exploring the deep impact of the coach-athlete relationship, this conversation highlights thehuman side of coaching—because coaching isn’t just about training plans, it’s about understandingyou!

We dive into the challenges and joys of coaching, the importance ofcommunication and trust, and why coaching is a collaboration, not a one-size-fits-all approach. Whether you’re a runner looking for guidance, an aspiring coach, or just love learning more about thewhy behind great training, this episode is packed with insights to help you run smarter, train better, and enjoy every step of the process.

ww.runningexplained.com/runcoaching

🎤Soundbites:

🗣️“Coaching is a two-way relationship with feedback.”
🗣️“Every runner, at every pace, deserves support.”
🗣️“Being intentional with goal setting matters more than chasing PRs.”
🗣️“Great coaching looks at the whole athlete, not just their mileage.”

Welcome to Season 5 of The Running Explained Podcast!

IT'S BAAAAAAAACK!

What does it really take to change our habits, stay consistent, and build a mindset that supports our goals? In this episode, Dr. Karin Nordin, owner of Body Brain Alliance, joins Coach Elisabeth to break down the psychology of behavior change, motivation, and consistency, particularly in the context of running and exercise. They dive into how our brains resist change, why goal setting matters, and the role of self-perception in shaping our actions.

You'll learn actionable strategies for habit formation, how to overcome decision fatigue, and why self-judgment is often a result of unrealistic expectations. Whether you're struggling to stay motivated, trying to unlearn bad habits, or looking for ways to reinforce good ones, this conversation is packed with insights that will help you!

Why You Should Listen:If you’ve ever struggled with consistency in your running, fitness, or life in general, this episode is a must-listen. Dr. Karin Nordin provides science-backed, actionable strategies to help you build habits that stick, understand your motivation, and develop a mindset that supports long-term success. Whether you’re navigating ADHD, dealing with decision fatigue, or simply trying to improve your self-discipline, this conversation will give you the tools and insights you need to create lasting change.

Meet Dr. Karin Nordin, PhD – a behavior change expert and founder of Body Brain Alliance, where she teaches evidence-based, compassion-first techniques to help people create lasting change. With a PhD in Health Communication and a background in psychological sciences, Karin transforms personal development into an engaging, science-backed journey.

Follow her on Instagram @karinnordinphd and explore her coaching and courses at bodybrainalliance.com.

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.

With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.

Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at RunningExplained.com
📢 Follow on Instagram: @runningexplained

The Running Explained Podcast is taking a hiatus for the next few months but Coach Elisabeth will be back!

"Why can't I just THINK my way out of performance anxiety?? I should be mentally tougher!!" Have you ever had this internal struggle?

In this episode, former Division I athlete and licensed mental health therapist Emily Perrin flips the script on "mental toughness" and dives deep into the richer, more holistic concept of resilience. Emily helps us understand how resilience—rooted in childhood development, support, and self-compassion—offers a more complete set of tools for athletes navigating the mental and emotional ups and downs of training and racing.

We explore how grounding techniques, body-based feedback, and self-compassion can turn pre-race jitters into a powerful tool for growth.

With a focus on flexibility, self-awareness, and mindfulness, this conversation is packed with practical tips for building resilience and embracing the discomfort that comes with being an athlete. Coaches, take note: this one's all about empowering your athletes with a strengths-based approach!

GUEST BIO:

Emily Perrin, LMSW, is the CEO and Founder of Perrin Wellness and Performance, where she combines her expertise as a Licensed Master of Social Work, certified mindfulness and meditation teacher, and former Division I athlete to offer holistic mental health and performance coaching. Growing up in a sports-centric family with a Division I college basketball coach father and a background in competitive swimming and soccer, Emily’s journey has been deeply intertwined with athletics and coaching. However, her passion for mental health advocacy stems from her personal struggles with anxiety, depression, and PTSD, which led her to discover mindfulness and integrative health practices. With a Master's in Clinical Social Work from the University of Denver and advanced training in trauma-informed care, Emily is dedicated to transforming sports culture to be more mental health-aware and proactive in promoting overall well-being. She offers education, speaking engagements, workshops, and coaching to support athletes, coaches, and sport organizations in achieving fulfillment, joy, and success beyond just winning.

--

🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.

🎙 Podcast & Blog: Free, accessible, no-BS running education📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support

🔗 Start here → runningexplained.com⁠

In this episode of the Running Explained podcast, I had the pleasure of chatting with Matt Chittim, coach and host of The Rambling Runner Podcast, about the incredible potential that runners have, no matter when they start. Matt and I dive into how age doesn't have to limit your running goals and why consistent training—what we call "training age"—is so crucial to reaching your full potential. We also get real about the fact that progress in running isn't always linear; there will be plateaus and challenges along the way. But as Matt reminds us, believing in your abilities and giving yourself the chance to see what you're truly capable of is key to unlocking that potential. If you've ever wondered how much faster you might be able to get as an adult runner (especially if you STARTED running as an adult), this episode is for you!

Matt Chittim is a coach, host of The Rambling Runner Podcast, father, husband, and proud masters' runner, helping promote and enhance the world-wide running community through podcasting, video, writing, and coaching!

https://theramblingrunner.com

--

🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.

🎙 Podcast & Blog: Free, accessible, no-BS running education📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support

🔗 Start here → ⁠runningexplained.com⁠⁠

This one is for my sober and sober-curious runners out there!! Luc Zoratto's journey into running and sobriety is a tale of community, empowerment, and self-discovery. After being in the "sober closet" for 5 years, he decided to share his sobriety journey publicly on LinkedIn after hitting a major milestone: qualifying for the Boston Marathon. Today, we're talking about quitting drinking, the personal nature of sobriety, and of course, the messy, hard work that comes with pushing yourself athletically AND personally!

Luc Zoratto (@marathon2sobriety) is a Sober Dad, Husband, Marathoner & Alcohol-Free Life Coach. He helps empower high-performing professionals and entrepreneurs to overcome the limitations that alcohol and drugs have on their lives. His mission is to promote a growth mindset that challenges the belief that hard work and alcohol go hand in hand, and inspire others to embrace a healthy and fulfilling lifestyle to help people realize their full potential.

https://www.marathon2sobriety.ca/

Get ready to level up how your body MOVES! In this episode, biomechanical expert Jay Dicharry dives deep into the art and science of running with the second edition of his book, Running Rewired (seriously, go buy it), breaking down why movement quality is the secret sauce to staying injury-free and improving your form. Jay explains why mobility, stability, strength, and power aren't just buzzwords—they're the building blocks of skilled movement. He also shares his thoughts on the importance of tuning into your body's neural feedback and how focusing on one aspect of form at a time can make all the difference. Whether you're an office-bound runner or just looking to polish your stride, this conversation is packed with practical tips and insights to help you move better, run better, and feel better. Tune in and learn how to build a strong foundation for your running journey!

GUEST BIO:

Originally from New Orleans LA, Jay completed the Masters of Physical Therapy degree at Louisiana State University Medical Center and is a Board- Certified Sports Clinical Specialist. Jay built his international reputation as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia. Through this innovative venture, Jay was able to blend the fields of clinical practice and engineering to better understand and eliminate the cause of overuse injuries in endurance athletes. His unique approach goes outside the traditional model of therapy and aims to correct imbalances before they affect your performance.

Jay literally wrote the book on running gait assessments: he is author of "Running Rewired" and "Anatomy for Runners", writes columns for numerous magazines, and has published over thirty professional journal articles and book chapters. Jay has had an active research career, teaches nationally, and consults for numerous footwear companies, the US Air Force, USA Track and Field, and USA Triathlon. His ongoing research focus on footwear and the causative factors driving overuse injury continues to provide him cutting edge knowledge to educate and provide patients with an unmatched level of innovation and success. Having taught in the Sports Medicine program at UVA, he brings a strong bias towards patient education, and continues to teach nationally to elevate the standard of care for Therapists, Physicians, and Coaches working with endurance athletes.

Does it sometimes feel like there is an actual barrier preventing you from achieving a goal? In this episode, Coach Elisabeth sits down with sports psychologist/mental performance coach (and, of course, endurance athlete enthusiast) Ashley Eckermann, to explore how our thoughts control our outcomes and WHY we run into these mental blocks!

From cultivating belief in oneself, to visualization exercises, to self-talk, Ashley provides strategies for handling common mental blocks like struggling with pace goals or mid-race doubts that runners often face. and offers practical strategies for overcoming them and continuing to ENJOY your favorite hobby (running!)

GUEST BIO:

Ashley Eckermann is the owner and founder of Maximize the Mind and she goes by a number of titles: sport psychology consultant, performance coach, mental skills coach, mental performance coach, performance psychology expert, sports injury specialist, but ultimately, she teaches athletes to be more competitive by learning strategies to manage their emotions more effectively!

DUN-DUN-DA-DUN the Olympics are here! Coach Nick Klastava lends his analysis to this episode looking the major battle in the men's 1500m, the superstars in the women's 1500m, Sifan Hassan's decision to TRIPLE with the 5000m, 10000m, & marathon, and the battle of the Marathon GOATs: Kipchoge vs. Bekele. Who will come out on top??

VROOM VROOM, BABY! Caffeine is THE most widely consumed psychoactive substance in the world, and it's one of the most commonly available ergogenic aids (i.e. substances that can improve athletic performance). In this episode we talk about the research behind caffeine and its effect on endurance performance, "fast" and "slow" metabolizers, dosing, timing, the placebo effect, caffeine's effect on heart rate, and more!

Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠⁠!

References:

Bangsbo, J., Jacobsen, K., Nordberg, N., Christensen, N. J., & Graham, T. (1992). Acute and habitual caffeine ingestion and metabolic responses to steady-state exercise. Journal of applied physiology (Bethesda, Md. : 1985), 72(4), 1297–1303. https://doi.org/10.1152/jappl.1992.72.4.1297 Barreto, G., Grecco, B., Merola, P., Reis, C. E. G., Gualano, B., & Saunders, B. (2021). Novel insights on caffeine supplementation, CYP1A2 genotype, physiological responses and exercise performance. European journal of applied physiology, 121(3), 749–769. https://doi.org/10.1007/s00421-020-04571-7 Beedie, C. J., Stuart, E. M., Coleman, D. A., & Foad, A. J. (2006). Placebo effects of caffeine on cycling performance. Medicine and science in sports and exercise, 38(12), 2159–2164. https://doi.org/10.1249/01.mss.0000233805.56315.a9

Collado-Mateo D, Lavín-Pérez AM, Merellano-Navarro E, Coso JD. Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis. Nutrients. 2020 Nov 24;12(12):3603. doi: 10.3390/nu12123603. PMID: 33255240; PMCID: PMC7760526. Glaister, M., Williams, B. H., Muniz-Pumares, D., Balsalobre-Fernández, C., & Foley, P. (2016). The Effects of Caffeine Supplementation on Physiological Responses to Submaximal Exercise in Endurance-Trained Men. PloS one, 11(8), e0161375. https://doi.org/10.1371/journal.pone.0161375 Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4

McClaran SR, Wetter TJ. Low doses of caffeine reduce heart rate during submaximal cycle ergometry. J Int Soc Sports Nutr. 2007 Oct 9;4:11. doi: 10.1186/1550-2783-4-11. PMID: 17925021; PMCID: PMC2164943.

"Why am I GAINING weight in marathon training?? I'm running so much!" This week Holley Samuel, RD, returns to the pod for a conversation about weight loss, weight gain, 'weight anxiety', performance, health, and so much more!

KEY HIGHLIGHTS

• Reasons for Weight Gain During Marathon Training
• Shifting the Focus from Appearance to Performance and Health
• Embracing Body Changes Throughout Different Stages of Life
• Challenging the Moralistic View of Weight
• Inclusivity and Health in Larger Bodies
• Breaking Stereotypes in the Running Community
• appearance vs. Performance in Elite Athletes
• Seeking Multiple Opinions and Focusing on Overall Health

GUEST BIO Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Holley Fueled Nutrition. Holley works with runners and helps them learn to fuel their bodies without restriction, make peace with food, and prevent injuries to become stronger and faster runners for life. https://holleyfuelednutrition.com

HOST BIO Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠⁠

HOW TO RUN BETTER IN THE HEAT: everything you need to know about heat acclimation/acclimatization, heat adaptation benefits, how long those benefits last, passive vs active heat training methods, cooling strategies, and hyperhydration!

KEY TOPICS

• Differentiating Heat Acclimation and Heat Acclimatization
• Methods of Heat Training for Runners
• Benefits of Heat Acclimation for Runners
• Physiological Changes in Heat Acclimation
• Cooling Strategies for Hot Weather Performance
• Hyperhydration Strategies for Improved Performance in the Heat
• Considerations for Individual Hydration Needs in Extreme Conditions

Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠!

IT'S NOT YOU, IT'S JUST THE HEAT. But WHY do we slow down (sometimes a lot) in hot weather? Coach Elisabeth takes you through the science of hot weather endurance exercise and what's actually happening inside your body when you're going on that hot weather run

Chapters

00:00 - Introduction and Overview

02:26 - Running in the Heat: Performance Impact

05:26 Thermoregulation: Maintaining Core Temperature

08:20 - Hydration: Importance and Individual Needs

14:03 - Exertional Heat Stroke: Risks and Prevention

44:59 - The Importance of Staying Hydrated in Hot Weather

47:48 How Heat Affects VO2 Max and Performance

59:24 Dehydration: A Performance Killer in the Heat

01:08:04 Drink to Thirst or Follow a Hydration Schedule?

01:10:56 Managing Hydration for Optimal Performance in the Heat

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠!

Is MOBILITY the secret sauce to your running?? In this episode, Dr. Matt Silver, DPT (@alphaprojectphyzio) dive into the science of mobility and tissue quality! We talk about how hip extension, ankle dorsiflexion, and thoracic mobility are KEY for not only performance but long-term running success, talk about tightness - when you need to stretch vs strengthen - AND learn the surprising importance of big toe mobility for that perfect push-off! Plus, Dr. Matt teaches how to use those lacrosse balls and foam rollers properly!

GUEST BIO:

Dr. Matt Silver is a sports physical therapist, running coach, and running form analyst. He founded Alpha Project Phyzio & Performance, where he shares his innovative approach to helping distance runners, marathoners, ultra runners, CrossFitters, athletes, and coaches run better, with less pain, and reach their running goals. He works alongside his wife, Veronica, who is a pelvic floor physical therapist.

Buy: Built to Run

Follow on Instagram

Visit Alpha Project Phyzio

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠, or learn from her meticulously researched ⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠!

DATA DATA EVERYWHERE! VO2max, heart rate, training status, body battery, sleep score, intensity zones, HRV, heat acclimation status, training readiness, cadence, ground contact time, vertical oscillation... HOW DO YOU SORT THROUGH IT ALL?

Sports scientist Jonah Rosner, MS, CSCS, is here to help YOU understand 1) what's important and what's just noise, 2) how to accurately gather data, and 3) how to implement it in your training! We explore how to effectively use key data points such as distance, pace, heart rate, and subjective feel to guide your training, and discuss the importance of balancing objective data with personal intuition (just like the pros!)

WANT MORE FROM RUNNING EXPLAINED?

• Subscribe to the podcast on your favorite platform so you never miss an episode!
• Follow @runningexplained on Instagram for thousands of free posts on the science of running
• Join The Run Club app for all the Running Explained training programs and resources, & upgrade to The Run Club PLUS for small-group coaching!

GUEST BIO:

Jonah is an applied sport scientist, strength and running coach/consultant living in Brooklyn, NY. Jonah spent the past 7 years working with athletes and teams from all major American Professional Team sports. Most recently, Jonah was the applied sports science coordinator for the Houston Texans in the NFL. At 25 he was one of the youngest sport scientist in NFL history. Jonah specializes in using the latest sports science technology and testing to individualize running and strength programs. He currently collaborates with Nike to run the Nike Running Performance Lab NYC. Jonah can be found on Instagram at @rosnerperformance where he shares practical tips on how to optimize marathon performance based on the latest research. His website is www.rosnerperformance.com

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠, or learn from her meticulously researched ⁠Instagram posts on a wide variety of running-related topics⁠!

"This is not an episode of The Running Explained Podcast" ;-)

UPCOMING EPISODES INCLUDE:

The Updated Running in the Heat Episode

Binge Eating in Distance Runners

Paris Olympics Preview

Data-Driven Training for the Everyday Runner

Why Do I Keep Getting Injured?

Hydration & Dehydration

LET'S TALK ABOUT "ZONE 2"!! Dr. Lisa Mitro rejoins the show to share her Zone 2 running journey, and we talk all about the importance of this intensity zone for runners, what it is, how to find it, and so much more!!

What IS "Zone 2"? What are we ACTUALLY trying to achieve here?

How easy running can help prevent injury

Embracing slowing down (& how to convince runners it's OK to slow down!)

Common running form issues on easy runs

Using heart rate to define your easy zone

OTHER ways to find your easy zone!

How your race paces can get faster even if your easy paces don't change

...and so much more!

HOST BIO:Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠, or learn from her meticulously researched ⁠Instagram posts on a wide variety of running-related topics⁠!

GUEST BIO:Dr. Lisa is a Physical Therapist who helps runners prevent and treat injuries using practical tips, science-based research, and simple running-specific movements. She is also a run coach and certified running gait analyst. Through her treatment methods, she has helped thousands of runners return to pain free running and train smarter!

---

🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.

🎙 Podcast & Blog: Free, accessible, no-BS running education📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support

🔗 Start here → ⁠runningexplained.com⁠⁠

ONE-TAKE Q&A RETURNS!! Answering extra questions from a recent Instagram story Q&A, Coach Elisabeth takes on YOUR questions about running, training, racing, and more! Learn about...

Tapering for a week-long running event

Can you do TOO MUCH base-building??

Keeping HR low while trying to increase cadence

Adding an extra day of cross-training late in marathon training

Handling race week nerves

Running in gusty winds

Trying to race a 5k the week after a marathon - yay or nay?

Age-graded running performance vs. equivalency calculators

AND MORE!

Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. Crush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching, or learn from her meticulously researched Instagram posts on a wide variety of running-related topics!

This week we are diving into HYBRID TRAINING for endurance runners with exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)!

Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and goes through hybrid training in the off-season all the way through your pre-race taper PLUS many more insights and educational tidbits along the way!

Dr. Alyssa Olenick is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.

www.doclyssfitness.com

We are often praised for the relentless pursuit of a goal, but what about when it's actually better for you to STOP chasing that goal? Coach and runner Claire Bartholic (@theplantedrunner) shares her own journey of what it cost her to finally achieve her coveted sub-3 marathon goal... and why she decided to step away from marathons altogether after crossing that finish line.

KEY TAKEAWAYS!

• Chasing big running goals requires dedication, yes, but it's essential to assess whether the goal is realistic and sustainable in the long term
• Finding balance and enjoyment in running is crucial for long-term fulfillment.
• Retiring from a specific goal does not diminish a coach's ability to guide and support athletes.
• It's okay to pivot and pursue different goals that align with personal values and bring joy.
• Validation from achieving a goal should not be the sole motivation for running; intrinsic satisfaction and personal growth are equally important.

--

GUEST BIO

Coach Claire has helped hundreds of real runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential.

She's a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover.

As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based.

She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes.  She hosts one of the most popular running podcast in the world, The Planted Runner, and her first book is The Planted Runner:  Running Your Best With Plant-Based Nutrition.

Now that "warmer than normal" is the NEW "normal"... what do we need to know for our training and racing?? Hosts of the podcast Between Two Coaches, Amanda Katz and Nick Klastava are here to talk all about it!

• So your race was canceled because it's too hot...
• Prepping for hot weather races
• Avoiding self-blame & unrealistic expectations when the temps rise
• Heat acclimation tips
• Learning to run on effort and focus on execution
• ...and more!!

Between Two Coaches is a weekly podcast that helps you enjoy the fitness world with a more human approach. In each episode, hosts Amanda Katz and Nick Klastava will bring problems faced in the fitness community to the surface and share solutions for creating a more sustainable, balanced mindset around your training goals. Consider this podcast your “go-to” on all things fitness, from a loving, supportive, no-BS lens!

LET'S GET SOME ANSWERS TO YOUR QUESTIONS! In this UNEDITED, one-take episode, Coach Elisabeth goes through the leftover questions from a recent Instagram Story Q&A!

• Pre-written training plans & the Banana Republic pants analogy
• Workouts in off-seasons
• Post-half marathon recovery and the "reverse taper"
• Why are my easy runs getting slower in marathon training?
• Am I failing my easy run if its 75% easy/25% moderate?
• Upset tummy post-run
• Hilly race training
• Long run workouts
• "Slow release" gels
• Keto for endurance runners?
• "hey Coach Elisabeth"
• Fueling during injury rehab
• Improving marathon performance

...PLUS ALL THE TANGENTS, SIDEBARS, AND RANDOM OPINIONS YOU (PROBABLY) DIDN'T ASK FOR!

Train with Running Explained!

• The Run Club app
• Downloadable training plans
• Masterclasses
• Coaching consults

DOUBLE THRESHOLD TRAINING is one of the recent "trends" in high-level endurance training, but is this something that YOU should be doing in your own training? Exercise physiologist Dr. Phil Batterson rejoins the show today to talk about this training framework and how it's ACTUALLY implemented (plus takeaways and guidance for the everyday runner and what they can do in their training to maximize their threshold workouts and overall training load!)

Much is made of dedication and "no days off" in the running world... except, sometimes, you SHOULD skip a run or take the day off! Conversely, sometimes that little voice in your head can convince you that you shouldn't for your run today... when actually, it's in your best interest that you do! But how to figure out the difference? And why does it matter?

---
Wondering how YOU should train? Wondering what types of runs & workouts YOU should do to reach your running goals?
TRAINING PLANS for 5k through Marathon, beginner to experienced, AND base-building & Speed Base plans!
The Run Club app is AVAILABLE NOW! Access all training plans plus new strength training programs + resources and more!

--

Studies referenced in this episode

PMID: 19131473

PMID: 29845840

PMID: 35708888

PMID: 34223608

PMID: 26194576 PMID: 29073412

Let's dive into VO2max! In this episode, Coach Elisabeth unravels the intricacies of VO2Max, its measurement, and its significance in endurance performance. How much do you ACTUALLY need to focus on VO2max?

• What VO2max measures, and the variations in ranges observed across different populations, spanning from beginners to elite athletes.
• The challenges associated with accurately assessing VO2Max, particularly through fitness wearables
• A comparison between VO2Max tests and other assessments (like lactate threshold) as a predictor of performance
• What VO2max workouts actually look like
• And more!

Your fitness isn't as fragile as you think it is!! Fitness loss is not as quick or significant as many people fear, and taking a few days or week off has essentially no impact on your fitness. And while detraining is a natural part of the training process and can be beneficial in certain contexts, taking long weeks or months off will definitely result in a detraining effect... but what does that timeline look like?

My guest this week is Dr. Kate Bochnewetch, and we are delving into the world of running and training while living with a chronic illness. Drawing from her own journey coping with chronic migraines, Ehlers-Danlos syndrome, and POTS, Kate sharess valuable insights into being a runner with chronic illness and how to navigate a "new normal" in goal-setting and training management.

We explore the unique hurdles confronted by runners dealing with chronic illnesses, offering guidance on modifying training routines, making informed choices, and asserting autonomy in goal-setting, stressing the collaborative approach of working with professionals like dietitians while highlighting the essential balance and self-care required for success!

-- Kate Bochnewetch PT, DPT, CSCS is a Western NY based physical therapist and lifelong runner. She graduated from Nazareth College with her Bachelor’s of Science degree and Doctorate of Physical Therapy. Kate is also an RRCA Run Coach, Certified Strength and Conditioning Specialist, and Level 1 Certified Running Gait Analyst. Her passion for working with runners has lead her to found The Running DPT LLC to pursue a career in performance based rehabilitation and run coaching, working with runners to improve performance, return to running after an injury, injury prevention, and much more. Her current focus is training and coaching runners living with chronic illness through 1:1 and group platforms.

Let's talk about METABOLISM! No, running doesn't "break" your metabolism; no, your metabolism doesn't screech to a halt once you turn 40. Metabolism and nutrition researcher Dr. Stephanie Compton, PhD, RD, joins the show to discuss metabolism and its impact on our bodies. It's not just about burning calories; it also includes the biochemical processes that build and break down substances in our bodies. Learn about different macronutrient substrates and how our bodies can use them for energy! This conversation explores the topics of metabolic flexibility, metabolic syndrome, age-related metabolic decline, the importance of exercise and muscle mass, supporting metabolism for active individuals, unrealistic expectations of metabolism, and the basics of metabolism.

REFERENCES https://doi.org/10.1126/science.abe5017  https://doi.org/10.1371/journal.pone.0040503

https://enicto.bsc.gwu.edu/web/enicto

Stephanie Compton, PhD, RD, LDN is a postdoctoral researcher whose research focuses on the intersections of nutrition, physical activity, and metabolism on cancer outcomes and survivorship. Stephanie is passionate about bridging the gap between science and real life to help others ask questions and dig deeper into nutrition. She has been communicating science via Instagram for over 5 years (@steph.compton.phd) where she talks about science and nutrition education with nuance. She is currently training for her first ultra-marathon. 

LET'S DIVE INTO THE HALF MARATHON! This episode with Coach Elisabeth delves into half marathon training: uncover the secrets to conquering this popular race distance, armed with insights that focus on optimal performance. From building your aerobic endurance foundation to mastering targeted workouts like lactate threshold sessions, elevate your performance to new heights and set the stage for a fabulous half marathon journey!

We cover the art of pacing, steering clear of race pace obsession, and common pitfalls faced by half marathoners, from hitting the wall to training errors and pacing dilemmas. Learn to fine-tune your half marathon training with tips on adequate fueling, hydration, and the importance of easy effort running!

Unlock the rewards of the half marathon—a powerhouse training investment offering experience, fitness, satisfaction, and growth without the marathon time commitment. Gain a deep appreciation for the significance of this challenging distance as she guides you through the history, training phases, and the joy of enjoying the experience!

Let's run MORE!! Why? In this episode with Coach Elisabeth, we talk about how to increase running volume effectively and the importance of finding the right balance between volume and frequency, and the relationship between volume and speed. Practical tips for adding volume to your training week include adding another day of running and distributing volume increases throughout the week, plus the importance of easy effort running and the limitations of the 10% rule. She also highlights the varying volume of elite runners and the dedication and time required to achieve aggressive performance goals. She encourages runners to maintain a love for running and not sacrifice it for arbitrary goals

KEY TAKEAWAYS!

• Increasing running volume can lead to improved performance, but it's important to find the right balance for your individual goals and abilities.
• Adding another day of running and distributing volume increases throughout the week are effective ways to increase training volume.
• Easy effort running is crucial for safely increasing volume and preventing injury.
• The 10% rule is a guideline that can be helpful, but it's not a hard and fast rule and may not be appropriate for all runners.
• Volume guidelines for different race distances can provide a general framework for setting training goals. Set realistic goals and consider the time and dedication required to achieve them.
• Volume plays a crucial role in marathon training and can greatly impact performance.
• Elite runners have varying volume levels, but higher volume tends to lead to better performance.
• Maintain a love for running and don't sacrifice it for arbitrary goals.
• Increase volume gradually and distribute frequency throughout the week for better results.

Eating to support your running can feel really overwhelming when you're ALSO being a partner, parent, employee, friend - ALL of the things you also are in your busy life! Sports dietitian Alex Larson, RD (@alexlarsonnutrition) and Coach Elisabeth cover topics such as post-workout breakfasts for busy mornings, easy fueling before and after workouts, simple ways to add carbs and other foods, tips for athletes with unpredictable schedules, understanding hunger and fullness cues, nutrition for two-a-day workouts, and simple and actionable tips for nutrition!

Have you ever had a big goal race go SO CATASTROPHICALLY SIDEWAYS that you're plummeted into an existential crisis afterwards? Yeah, us too! In this episode with Dr. Victoria Sekely (@trainsmartunstrong) we discuss the pressure of setting goals, the impact of race disappointments, and the influence of others' opinions. PLUS, we talk about the challenges faced by women in running and the importance of living with uncertainty and being able to pivot. The conversation includes personal experiences, such as training for and racing the New York City Marathon, and going out too fast in races!

KEY HIGHLIGHTS!

04:45 The Impact of Race Disappointments

06:37 Vicky's Experience of Training for and Racing the New York City Marathon

20:51 Navigating Expectations and Perfectionism

45:12 Dealing with Shame and Self-Worth

55:00 Trusting Yourself in Races

01:05:13 Redefining Goals and Expectations

01:07:15 Approaching Future Goals with Awareness

01:12:08 Accepting Imperfection and Progress

-- Victoria Sekely is a Manhattan-based Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA-certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.

FOOTSTRIKE is often a hot topic among runners... but should it be? Does where you land matter? If so, WHY? Physical therapist & founder of Learn2Run Dr. Matt Minard, PT, DPT, OCS, CMTPT, CSCS, Cert. MDT, returns to the show for a deep dive into all things foostrike!

-What is footstrike?

-What footstrike can and can't tell you

-Why you might be thinking about footstrike all wrong

-Heel striking vs midfoot or forefoot striking

-Footstrike form cues: helpful or harmful?

-What about sprinters?

-Footstrike on different terrain

-AND more!

WATCH: "Reverse Engineering Foot Strike- Why & When the HEEL is King" on the Learn2Run YouTube channel!

Download The Run Club app by Running Explained and join the club today!

--

Dr. Matt Minard owns Learn 2 Run, a program that teaches runners how to run smarter, safer, and faster. He hopes this podcast will help runners improve their metrics while reducing injuries. In practice, he focuses on 3 very important aspects of running: optimizing mechanics, building a base, and increasing VO2max. His purpose is to help people. With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase overall wellness.

Relative energy deficiency in sport (RED-S) describes a syndrome of poor health and declining athletic performance that happens when athletes do not get enough fuel through food to support the energy demands of their daily lives and training. RED-S can and does affect athletes of any gender and ability level. Melissa Lodge, PhD(c) is an elite runner and researcher studying RED-S in endurance athletes, and she joins the show to talk about RED-S and her work!

• What is RED-S?
• The history of RED-S & evolution of understanding
• How RED-S happens
• The effect of teammates/friends/training partners
• The "culture" of endurance running as a risk factor for RED-S
• How much is intentional vs unintentional underfueling?
• Within-day deficits as a contributing risk factor
• Low Carbohydrate Availability as a contributing risk factor
• How many professional athletes have retired from RED-S?
• And more!

Melissa (Mel) Lodge, MS is a health sciences doctoral student, elite runner, and REDs researcher at URI. Her research focuses on the influence of low energy availability (LEA) and Relative Energy Deficiency in Sport (REDs) on markers of health and performance, specifically in female athletes across the lifespan. Melissa is interested in exploring intervention-based models, such as education, to improve outcomes for female athletes and girls in sport in the future. Melissa runs an educational platform @FED_collaborative where she provides translational research on female athlete physiology, LEA, REDs, and eating disorders/disordered eating. She continues to run competitively in track & field and road racing and competed in the 2023 USATF Indoor Championship (1500m)

Welcome to 2024! In this first episode of the year, Coach Elisabeth breaks down what makes an "elite" runner elite: their genetics, training, and more!

-What is "elite"? A tiered framework for understanding athletic performance

-Genetic predispositions: maybe they're born with it!

-Why it's not just about good genes

-The training: how much? What type?

-And more!

Are you derailed by performance anxiety? Are you pinning your self-worth & whether your training cycle was "worth it" on if you PR'd or not? Dr. Leah Avery, DPT, joins the show today to talk about her experience in healing from debilitating performance anxiety and her relationship with athletic performance. Leah was a D1 All-American swimmer and competed at the Olympic Trials, but her relationship with sport and performance was anything but healthy; when she started running during her graduate work, she found herself stuck in a cycle of performance anxiety that culminated in panic attacks during not one, but two, different marathons. Determined to make a change in her relationship with performance, sport, and running, Leah has spent the past few years intentionally freeing herself from the expectations of performing in a certain way and re-finding her love of running and sport! Leah has been a practicing PT for nearly a decade which is also when she began here running career. Prior to that she was a competitive swimmer starting at the age of 8 and retired her senior year of college. During her career she was a D1 All-American and competed at the Olympic Trials. Leah’s athletic career was anything but linear and she faced many hardships which originally lead her to a career in physical therapy. However, after starting her running journey, it was clear she had an unhealthy relationship with athletics. Her mission is to help runners reach their potential in a healthy manner by treating the person, not just the runner. And help them understand that running adds value to our lives but it is not what makes us valuable.

Taking objective stock of your training cycle - what did you attempt to do, what actually happened, and how did it feel - can be an incredibly useful exercise so that you can learn what worked, what didn't... and ID any mistakes that were made! Coach Elisabeth walks you through training cycle analysis in this episode that will encourage you to...

1) Objectively look at what you set out to do vs what actually happened

2) Identify patterns & learn lessons

3) Understand what is and is outside of your control

and 4) Take those lessons in your next training cycle!

This episode is sponsored by Previnex! Try the probiotic & other supplements that Coach Elisabeth takes daily, and save 15% using code RUNEXP on your first order from ⁠⁠⁠Previnex.com⁠⁠⁠! -

Coach Elisabeth Scott is the Founder and Head Coach at Running Explained. She is a multi-certified run coach, Boston Qualified marathoner, and seeker of both truth and compassion in helping YOU become the best runner you can be!

Can you get FASTER by running LESS?? This is NOT your clickbaity "smash a marathon PR by only doing 3 runs a week"-style low volume training; coach and elite mountain runner Kim Nedeau is here to talk about how to excel as an endurance runner in a low run volume/high training volume framework.

-What is "low run volume/high training volume" training?

-Who this training framework is best for

-Manipulating training intensity distribution with lower running volume and higher cross-training volume

-"But isn't more mileage always better?"

-How is this framework different from multisport, i.e. triathlon, training?

-Ways to configure a training week in this framework

-How we're seeing more competitive and elite runners excel on lower run volume with high training volume

-and more!

Kim Nedeau is a life-long athlete and owner of Training Inclined, a coaching business that serves athletes seeking alternative training methods and injury prevention. She and her husband live in the woods of western Massachusetts where they share their love for endurance sports with their two teenagers and beloved German shorthaired pointer. She ran competitively in high school, at Brown University, and as an open athlete for a few years after college before starting a family. She returned to competitive running and ran some of her best races in her late 30s. Kim found her way to mountain running and was a member of the US Mountain Running team in 2016, where she placed 9th overall, first American, and helped the team win bronze in the World Mountain Running Championships. Kim's return to running involved a diverse approach that included a moderate amount of running, biking and strength, which in total added up to high volume training. This is the approach she now uses in her work with injury-prone athletes, those who want to avoid injury and those interested in longevity in the sport. 

Is there anything worse than needing an emergency bathroom stop on a run... except for needing TWO? What about when our poor gut health interferes with our ability to absorb important micronutrients or tolerate the fuel we need to power our long runs and races? Sports dietitian Kylee Van Horn, RD (@flynutrition3) is here to talk all about gut health for runners! Including...

What IS "good gut health" in general and how can we support it?

Our gut microbiome

Can changes in our gut health signal when our training balance is appropriate vs inappropriate?

How does "nutritional training" work to help us handle more fuel & fluids?

Signs your gut health isn't great (& what to do)

And more!

Kylee Van Horn, RDN is an endurance sports dietitian, who takes a balanced, sustainable approach to fuel the every day up to the elite athlete.  Her mission is to separate facts from fads in the nutrition space and work to provide easy nutrition solutions to help improve health and performance.  Today, Kylee is the founder and owner of her sports nutrition business Flynutrition, which helps runners, triathletes, and skiers to learn not only the ‘why’ but the ‘how’ behind fueling for performance.  She also is a freelance writer for Trail Runner Magazine, Women's Running Magazine, and Outside Online. Beyond her work in sports nutrition, Kylee can be found running peaks near Aspen, CO with her three Australian shepherds and ultra-endurance husband, Sean.

Post-race recovery starts AS SOON AS YOU CROSS THE FINISH LINE! What do you need to do to set yourself up for post-race recovery success?

This episode is sponsored by Previnex! Try the probiotic that Coach Elisabeth takes daily for her own gut health, and save 15% using code RUNEXP on your first order from ⁠Previnex.com⁠!

-The very first things to focus on after crossing the finish line

-Refueling and hydrating in the hours after your race

-Muscle glycogen depletion and resynthesis

-WHY racing is so stressful on your body

-How much time do you really need to take off after a race?

-Why does it feel like I've lost SO much fitness??

-And more!

Coach Elisabeth is the founder and head coach at Running Explained. She is a multi-certified run coach, has been featured in the New York Times, and works with runners around the globe to help them understand the science behind endurance running in order to become the best runners they can be!

How can taking time OFF make you a better, faster, more resilient runner? Coach Toni Kengor, co-founder of Relentless Runners, joins the show to talk ALL THINGS OFF-SEASON!

-Why you need them

-WHEN to take them

-What an off-season is (& is not)

-How to handle feelings of anxiety around "running less"

-The basics of training adaptation and supercompensation

-How to be a runner AND a _______

-"But what if I take a week off and then just never run again?"

-And more!

Toni Kengor is a coach and co-founder of Relentless Runners. She believes that we’re all capable of more than we realize in running and in life. Follow her on Instagram @tonikengor and @relentlessrunners

Forward-thinking international exercise physiologist and nutrition scientist Dr. Stacy Sims, MSc, PhD joins the show today for a wide-ranging conversation about fueling, hydration, and optimizing performance for female endurance athletes! In this episode, we cover...

• Getting past focusing on weight loss and body recomposition as "the magic solution"
• The issues with intermittent fasting for female athletes
• What about utilizing low carbohydrate diets to force an increase in using fatty acids for fuel (i.e. fat burning or "fat adaptation")
• The problem with "cycle syncing" training programs
• How funding for research works and potential issues with bias; do we need to be concerned about WHO is funding research?
• Should you be worried about "becoming reliant" on carbohydrates for fuel when you run?
• Different forms of carbohydrate: let's talk about fructose, sucrose, glucose, performance fuel products, and more
• How does dehydration affect performance for women vs men?
• Figuring out your hydration needs
• Current research Dr. Sims is most excited about
• And more!

--

STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.

She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.

With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.

Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. As a direct result, she has been named:

• One of the top 50 visionaries of the running industry (2015) by DMSE Sports.
• One of the top 40 women changing the paradigm of her field (2017) by Outside Magazine. 
• One of the top four visionaries in the outdoor sports industry (2017) by Outside Magazine - Genius Issue (no electronic version but here is the proof).
• One of the top four individuals changing the landscape in triathlon nutrition (2017) by Triathlete Magazine

Dr. Sims has published over 70 peer-reviewed papers, several books and is a regularly featured speaker at professional and academic conferences, including those by USOC and USA Cycling. 

Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS.  She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan. 

YOUR KNEES AND RUNNING, PART TWO with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc). Thought we'd covered it all last season? Nope!

-No, running still isn't bad for your knees

-How is it that we sometimes experience whole-joint soreness in the knees?

-Risk factors for knee injuries

-Isometric exercises to address knee pain

-Stabilization of the knee joint: understanding the role of the adductors

-How to harness the power of eccentric exercises to improve your running

-Is it OK to let my knees go past my toes when I'm strength training?

-Are we doing ourselves a dissevice in how we talk about having "good knees" or "bad knees"?

-Different rates of development for muscles vs. tendons vs. ligaments, etc

-If strength takes so long to develop... how come I can rapidly increase how much I can handle when I first start lifting weights?

-Why PRs aren't the only measure of improvement

-How to use injury as an growth opportunity

-"Offensive" vs "defensive" strength training as a runner

-And more!

Dr. Lauren LaPierre is a doctor of physical therapy by trade, runner rehab specialist and running coach! Dr. Lauren personally has over a decade of competitive running experience, competing throughout high school and later for the University of Rhode Island as a Division I athlete. Her personal journey with running is the reason she went to PT school and later started her business, The Personalized Running Doc.

Her mission is to help other runners overcome training-related injuries when all else has failed, empowering them to continue running for themselves and crushing their goals as they do. Since 2020, her comprehensive approach and hybrid training model have helped runners all over the world return to running pain-free and reach their maximum running potential!

BONES! Literally what holds us upright. So what do we runners need to know about our bones, bone health, and bone stress injuries? Dr. Steph Mundt, PT, DPT, OCS, CSCS (@stephmundt.dpt) joins the show today to teach us about...

What are our bones made of and how do they get stronger?

Who is at higher risk of bone stress injuries?

What is "good bone health" and how can we work towards it?

Understanding bone mineralization and bone density

How to read a DEXA scan for runners

Considerations for runners with osteopenia or osteoporosis

Bone stress injuries: what you need to know

Different types of bone stress injuries

Diagnosing bone stress injuries

Why the timeline for return to run from bone stress injuries is what it is

Why running alone isn't enough to improve bone health

AND MORE!

This episode is sponsored by Previnex! Save 15% off your first order of clinically effective supplements with code RUNEXP on ⁠⁠⁠previnex.com⁠ Dr. Steph Mundt is a physical therapist and running coach in Tempe, AZ. Her business Volante PT & Performance specializes in the rehabilitation & coaching of runners with a particular emphasis on bone stress injuries, hip labral tears, and eating disorders. Steph struggled with an eating disorder in high school and college resulting in recurrent bone stress injuries throughout her running career. These experiences led to a strong desire to learn more about bone stress injuries and eating disorders and elevate care for individuals recovering from them. She is a Board-Certified Orthopedic Clinical Specialist, Certified Strength & Conditioning Specialist and is currently working towards becoming a Certified Eating Disorder Specialist. Steph is passionate about helping runners regain trust in their bodies and establish a fulfilling and sustainable relationship with movement.

Owwwww my hips hurt! Hip pain in runners is not uncommon, and physical therapist Dr. Sarah Louie joins the show to talk about hips, running, and what you need to know to "bulletproof" your hips as a runner!

-What are some misunderstandings runners have about hip injuries?

-The form and function of how our hips work

-Why you need more than clamshells to bulletproof your hips

-Ruling out bone stress injuries

-Injuries from morphology differences

-Strength training that WORKS for stronger hips

-Considerations for pregnant and post-partum runners

-Asymptomatic labral tears: what next?

-And more!

Sarah Louie is a Fellowship Trained Doctor of Physical Therapy and return-to-run coach who specifically helps women runners with hip pain return to run comfortably and confidently through the EmpowHER Hip Program. 

https://www.instagram.com/dr.sarah_thehipdoc/

Comparison is the thief of joy... so why do we spend SO much time & energy comparing ourselves to others? To other runners, to other versions of ourselves. Coach Nick Klastava is here this week to help us understand WHY breaking free from the comparison trap is actually one of the best things you can do as a runner, why copying another runner's training isn't very helpful, why paces aren't the be-all-end-all, and what we can all learn from the best of the best.

Nick Klastava has been a runner on and off for almost 25 years, running in High School and College back in the early 2000's and then taking some time off and finding the sport again in a different more joyful, less pressure-filled way in 2009. Nick's journey has gone from a runner filled with mental blocks that plague all runners to becoming a runner filled with joy and belief in himself and not some numbers. He now helps runners as a USATF/RRCA certified coach at Lift Run Perform to help runners learn to truly believe in themselves, adapt their training to their hectic lives, and become the best runner possible while enjoying the process that is life along the way.

INSTAGRAM: https://www.instagram.com/nklastava

WEBSITE: https://liftrunperform.com/pages/about#nick

Many distance runners look at the 5k as no big deal; "it's only 3.1 miles!", you say! Well, Jason Fitzgerald of Strength Running is here to explain why running a fast 5k is one of the hardest skills you can master as a runner... AND how to do it! Why is the 5k a race that requires such skill on behalf of the runner?

Learning how to pace yourself like a pro

The biggest mistakes in racing a 5k

What training should look like & why you still need that long run

Strategy for a truly great 5k

How to put together a "season" of 5k races

Why mastering a faster 5k will make you a BETTER RUNNER overall

--

Jason Fitzgerald is the creator and founder of ⁠Strength Running⁠. As a USA Track & Field certified coach, he’s helped thousands of runners race faster, get stronger, and prevent injuries since 2010. Jason has been running competitively since 1998 and during that time he’s run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathons, and marathons.

Jason is the host of the Strength Running podcast and is a member of the Greatist Expert Network, and his book Running for Health & Happiness debuted as an Amazon bestseller. Jason was the 2017 Men’s Running Influencer of the Year and his coaching advice has been featured in most major media publications like Runner’s World, Competitor, Forbes, Lifehacker, Health Magazine, Business Insider, Fitness and many more.

Running Explained Coach and 25x marathoner Jessie Gruca joins the show to talk about MARATHON TRAINING! Hear from Coach Jessie on the evolution on her marathon knowledge, what's been the most impactful changes for her (especially as a post-partum runner), and how she approaches coaching her own marathoners!

-The biggest marathon training mistakes most runners make

-Should we try to PR every single time we run a marathon?

-The importance of fueling and hydration

-Novice marathoners vs gain experience in the marathon

-Marathon effort vs marathon pace

-Why it's a problem if you're hammering your marathon pace workouts in the hopes of impressing your coach or forcing your goal pace

-Key marathon workouts for more experienced runners

-How to pace your marathon properly

-Building mental toughness in training

-and more!

Our miniseries on triathlon continues with Sports Dietitian Natalie Robertello, MS, RD, CSSD, CDN of BeFueled Sports Nutrition to educate us on the FOUNDATIONS of fueling for multisport events, i.e. triathlon!

The basics of multisport fueling

How do your daily nutrition needs change as training volume increases?

Understanding your hydration needs

Planning your multisport nutrition plan

Sport fuel vs. "whole" food fueling

Liquid carbs: how and when?

60-90 g/hr vs 90+ g/hr in training and racing

Having a plan vs EXECUTING the plan!

Being a data-driven athlete: the role of continuous glucose monitors for performance

and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Natalie Robertello is the Owner & Head Dietitian at BeFueled Sports Nutrition. Nourish your body with the foods you enjoy. No matter what your sports performance goal, focusing on what you can ADD IN is what will benefit you. I help you make the connection between what foods will help to support your training and what foods you enjoy to help you to feel and perform your best.

https://www.befueledsn.com/

https://www.instagram.com/befueledsportsnutrition/

What is toxic fitness culture? It's attitudes and beliefs in the "fitness" space (yes, including running) that promote unrealistic and unhealthy approaches towards exercise and fitness, and unfortunately, sometimes these things show up in the endurance running space as well. Running Explained Coach and Personal Trainer Amanda Katz joins the show to talk ALL about it!

-Toxic fitness culture in the wild

-Toxic fitness culture in endurance running

-Is more always better?

-Learning how to navigate the WHY behind certain behaviors

-Being "disciplined" vs. "disordered"

-Anxiety, guilt, and shame around not working "hard enough"

-Are your goals really YOUR goals?

-Evaluating where you get your info from

-and more!

Amanda Katz is a full-time fitness professional. She's a certified personal trainer, RRCA certified run coach — joining the Running Explained coaching team last year — and serves as a group fitness instructor specializing in indoor cycling, treadmill running and total body conditioning formats at Equinox in New York City. Her philosophy is based on the notion that all bodies deserve a fitness experience without punishment, guilt or shame. She approaches her craft with humor, real talk and ultimately, wants her clients feeling stronger and more capable in their bodies through movement. To learn more, visit Amanda on instagram at @amanda_katzz or via website amandaskatz.com

Are you interested in delving into the world of triathlon as a runner? What do you need to know? Coach Danielle Hirt (@runwithcoachd) is here to talk about all the things you need to know to get started in triathlon as a runner!

-Overview of triathlon as a sport

-Different triathlon distances

-Where should a runner start when they want to make the transition into tri?

-Biggest differences between training for a marathon/half standalone vs in a triathlon

-Training intensity distribution in triathlon training

-Brick workouts

-Racing & transitions

-Can triathlon make you a better runner?

-and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ Coach D - endurance coach and personal trainer. Danielle has over a decade of distance running and recently turned to triathlons. She's completed two half Ironman distance triathlons and at the time of this recording is one week away from her third. Running will always be her first love but swimming and biking are a fun cross-training compliment! Danielle loves to introduce athletes to the sport of triathlon and help them unlock their athletic potential.  www.runwithcoachD.com

WHY AM I GETTING SLOWER? As coaches, this is a common question we we get, and Coach Amanda Brooks (@runtothefinish) and Coach Laura Norris, MS (@lauranorrisrunning), co-hosts of the Tread Lightly Podcast, are here to talk about it!

-When an athlete comes to you and says "help, I'm getting slower", what are the first things that come into your mind about what you want to know about the athlete?

-Detraining/time-off impacting fitness

-Supercompensation negative trends due to life stress, poor fueling, etc

-Overtraining and doing "too much" can actually take you backward

-Generally, how often do you see athletes completely miscalculate simply how much their life stress impacts their training tolerance?

-"Help, I think I'm getting faster but my races aren't reflecting that!"

-"Help, I’ve gone from running BQ marathons to barely being able to run 5 miles in the past 6 months!"

-"Help, I've started easy running but now I'm getting slower" - what are the possibles here?

-When is it time to start working with a coach, when you just need to stop panicking and stay the course, when it's time to see a medical professional, etc

Amanda Brooks is the author of the Run To The Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock and Loving the Run. With over 470 Amazon reviews declaring her advice is described as perfect for "middle of the pack runners that are trying to do the best for themselves, stay injury free, and train healthy while still living their lives." As a certified running coach and personal trainer, she's helped thousands of runners over the last 10 years, run over 26000 miles and believes running is more important now than ever before.

Laura Norris is the owner and coach behind Laura Norris Running. She recently earned her Master of Science in Applied Exercise Science. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. She practices evidence-based coaching blended with a holistic treatment of the athlete as an individual. In her 7+ years of coaching, she's coached over 400 runners, from first-time racers to podium finishers. Her personal bests include a 1:34 half marathon and 3:29 marathon. She lives in Colorado with her husband, daughter, and two dogs. Laura's hobbies include running, gravel biking, learning German, daily Wordle, and sci-fi/action/fantasy movies and books.

Let's learn all about our calves nd Achilles tendons and how important they are for running! Sports Chiropractor Luke Nelson (@sportschiroluke) joins the show today to teach us all about our calves!

-The structure of our calves: what are the key muscles?

- What role do our calves play when we run?

-Common calf-related issues runners face: tightness, muscle cramps, etc

-The Achilles tendon and what it does

-Common Achilles-related injuries

-What can runners do to help make our calves as strong and functional as possible?

-And more!

Luke Nelson is a titled Sports & Exercise Chiropractor, who has worked in private practice in Melbourne, Australia for 20 years.  He has presented widely across Australia & Internationally, on various sporting injury-related topics, primarily focused on running. A keen fitness enthusiast himself, Luke has completed 7 marathons, an ultra-marathon and 2 Iron Man triathlons. Luke fulfils a number of committee roles including Past President & current Education chair of Sports Chiro Australia and Vice-chair of Sports Medicine Australia Victorian committee. His postgraduate qualifications include International Sports Chiropractic Practitioner, Postgraduate Diploma in Sports Chiropractic, Masters of Sports Science, ASCA Level 1 Strength coach & Athletics Australia Level 1 Recreational runner coach. Luke was recently awarded the 2022 ACA Chiropractor of the Year for his services to the profession.

What is pain? No, not the suffering we experience in a race or hard workout, but ACTUAL pain? Physical therapist Dr. Megan Waples, PT, DPT of @perfectstridept joins the show today to talk to us about pain!

• What is pain?
• Is pain always a bad thing?
• The difference between the "pain of racing" vs injury-related pain
• Is where you feel pain always where the issue is?
• Is inflammation always bad? Considering RICE for injury management
• Acute injury vs overuse injury vs chronic injury
• Chronic pain & cortical smudging
• Why it's emotionally challenging to rehab an injury
• Ways to "hack" your brain when you're going through rehab
• Talking about chronic pain
• Lifestyle factors that can help recovery

Dr. Megan Waples (PT, DPT) is a former collegiate cross country and track athlete (Emory University) who now works with endurance athletes at Perfect Stride Physical Therapy in New York City. She has a special interest in helping runners get back to training pain-free. https://perfectstridept.com/megan-waples/

What can perimenopausal athletes do to support their health and training? Well, let's start with nutrition! Registered Dietitian Brooke Czarnecki, RDN, LD of Intentful Nutrition (@intentfulnutrition) joins the show today to talk about perimenopause, being an endurance athlete in perimenopause, and what you can do to support your health and performance during this time!

What is perimenopause?

Why it's a tricky time for runners specifically

What are the symptoms of perimenopause? What's normal and NOT normal?

Why the traditional advice of "eat less, move more" won't apply to you as a runner when addressing body composition changes

The role of PROTEIN! What do you need? How does that change?

Do your micronutrient needs change in perimenopause?

Do intra-run nutrition recommendations change?

What about running with insulin resistance?

Weight loss drugs; what's the deal?

and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

-- Brooke Czarnecki, RDN, LD is the founder of Intentful Nutrition, where she helps you understand the what, why, and how behind your nutrition. Her mission is for all individuals to tune out diet culture, understand their unique definition of health, and for all individuals to treat their body with dignity and respect.

https://intentfulnutrition.com/

How can we stay competitive with our running as we age? That is the central question posed to our guest this week, Dr. Eoin Everard, PhD, biomechanist, physiotherapist, and current World and European Over-35 3k Champion!

-How to extend high performance into your 40s and beyond

-What a newer runner might expect from their ability to perform when starting in their late 30s, 40s, 50s, or beyond

-What do we need to know about how our bodies change as we age?

-Ways to modify your training appropriately as a masters runner

-Nontraditional microcycle lengths

-Normal wear & tear vs running related injuries

-Addressing low-grade back pain

-Reframing what "competitive" means for you

-and more!

Dr. Eoin Everard is a physiotherapist with a PhD in Biomechanics. He’s also a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m.  He is the founder of everardpilates.com  and has written a book called How To Get To The Line in the Best Shape Possible.

What's the difference between preventative work and rehabbing an injury? What is a physical therapist considering when you're coming in with an injury versus creating a preventative framework or targeting performance optimization? Dr. Marie Whitt, DPT (@dr.whitt.fit) rejoins the show to talk all things rehab vs prehab!

• What is rehab vs prehab?
• Differences in phases of injury rehab: where we start and where we're going
• Load, reps, and frequency
• Is rehab/prehab also strength training?
• When exercises serve more than one function (strength? mobility? power?)
• Time-savers for including "all the things" in your training
• How much strength training do you REALLY need?
• Key exercises to build strength and power
• Explosive vs reactive strength
• When is it time to see a physical therapist?
• FREE Strength Guide from Dr. Marie Whitt: https://drwhittfit.ck.page/strengthchallenge 

Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!

https://www.drwhittfit.com

https://www.instagram.com/dr.whitt.fit

Let's talk about low-carb diets for endurance athletes! Sports dietitian Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition) joins the show to talk about low carbohydrate approaches for endurance athletes. Good? Bad? Let's discuss!

• Intentional vs unintentional carbohydrate restriction
• The purported benefits of a low-carb approach; does it translate to performance gains?
• The current state of the research on low-carb approaches for endurance athletes
• What "fat burning"/being fat-adapted actually means
• Is it the carb restriction or calorie restriction that creates the risk?
• The limitations of the research and what we still don't know
• The risks of a low-carb approach from a health perspective (especially for people with a history of disordered eating)
• What about body composition?
• The relationship between carbohydrate restriction and Low Energy Availability (LEA)/Relative Energy Deficiency in Sport (RED-S)
• What's going on with the small subset of (mostly male) athletes who seem to thrive for years on a low carbohydrate approach?
• And more!

Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Holley Fueled Nutrition. Holley works with runners and helps them learn to fuel their bodies without restriction, make peace with food, and prevent injuries to become stronger and faster runners for life. https://holleyfuelednutrition.com

How can we make running a sport that is welcome to ANYONE who wants to run? Marathoner, author, coach, & activist Martinus Evans (@300poundsandrunning | @runslowaf) joins the show for a wide-ranging conversation about his new book, The Slow AF Run Club, size & pace inclusivity, challenging the status quo, having uncomfortable conversations, and about being a voice for change and a force for good in the running community by helping runners of ALL paces, ALL abilities, and ALL goals find a place in our sport and be welcome for exactly who you are!

• Martinus' story of being a runner for over a decade & running 8+ marathons since his doctor told him to “lose weight or die” in July 2012
• Issues that slower runners routinely face in races
• Ways we can be more inclusive (from race organizers to sportswear companies)
• Your pace has nothing to do with your worth as a person!!!
• Finding the joy in running beyond pace goals or running for weight loss
• The gatekeeping he's experienced participating in major races
• "The Slow AF Run Club" book and what inspired him to write it
• The experience Martinus has had trying to promote his work and his book (and who turned him down)
• Running for health & joy as the ultimate experience
• ...and more!

Martinus Evans has run over eight marathons since his doctor told him to “lose weight or die” in July 2012. Since then, he’s also coached hundreds of runners and founded the Slow AF Run Club, a community of over 10,000 members worldwide. He is also the author of the book Slow AF Run Club: The ultimate guide for anybody who wants to run.  When he’s not running races around the world, he enjoys speaking passionately about issues related to size-inclusivity, mindset, DEI and mental health.

https://300poundsandrunning.com

https://slowafrunclub.com

What is fatigue? What causes it? What can we do to improve our fatigue resistance? Exercise physiologist Dr. Phil Batterson, PhD (@criticalO2) joins the show today for a deep dive into the science of muscle fatigue in endurance athletes!

• What is "fatigue" and why does it happen?
• How your muscles and your mitochondria work
• How can we develop FATIGUE RESISTANCE to become better endurance athletes?
• Understanding the limits of our aerobic endurance and anaerobic endurance
• ...and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ Phil Batterson is an avid endurance athlete, and recently received his PhD in human bioenergetics from Oregon State University where he primarily studied how exercise remodels your mitochondria. He is the founder of Critical Oxygen where he teaches athletes and coaches physiological principles to help maximize endurance performance. 

HOW can you be an informed consumer of sports nutrition products? How can you critically evaluate the claims set forth by different sports nutrition companies, sort through the BS, and find the best products for you? Sports Dietitian Stevie Lyn Smith, MS, RDN, CSSD, CDN (@stevielynlyn) joins the show to help us become more informed consumers and understand different marketing pitches for sports nutrition products

• Trends in sports nutrition products & marketing
• Special claims and how certain products try to differentiate themselves
• What's the deal with products marketed as "low sugar"?
• A peek behind the curtain of endorsement deals and your favorite runners promoting specific products
• Understand slow vs. fast carbs
• How to "read the label" on your sports nutrition products: what to look for & what you're looking at
• Marketing buzzwords
• Electrolytes!!
• Other sports nutrition products: protein powder, collagen, pre-workout, caffeine, creatine, etc
• and more!

Stevie Lyn has ten years of experience in providing nutrition education and counseling in a variety of clinical settings and with athletes of all levels. Growing up as a three-season athlete and playing lacrosse at the collegiate level, being active has always been a passion. After retiring from team sports, she has since completed ten full Ironman distance triathlons, numerous half-iron distance triathlons, and marathons, along with many other endurance events including the ultra-marathon distance. As an avid endurance and team sport athlete, she knows the importance of eating to support a healthy lifestyle both on and off the field. When working with groups and clients one-on-one she provides an evidenced-based and practical approach using her education and experience to empower individuals to improve their physical and mental well-being.

While Stevie Lyn is a board-certified specialist in sports dietetics, she also has worked with many other populations providing medical nutrition therapy. Being diagnosed with an autoimmune disease later in her athletic career, she feels strongly about helping others to continue to stay active and healthy while managing chronic autoimmune disease.

What does foam rolling actually DO and how can you include it appropriately in your training? What about percussion massagers? What is fascia, and what does it do? Does KT actually work? Physical Therapist Dr. Duane Scotti, DPT, PhD (@sparkhealthyrunner) returns to the show to help us understand how these tools can help (or hurt, if used incorrectly) you as a runner?

• Foam rolling 101
• What's the most effective way to utilize a foam roller?
• Understanding fascia
• Percussion massagers; yay or nay?
• Learning the difference between "tightness" and "weakness"
• Static stretching
• Fascia flossing, scraping, and the Graston techniquer
• Does KT taper ACTUALLY do anything?
• and more!

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury-free running. Through strength and run-specific training you can build your body to have a strong mind, strong body, and just keep running!

In this mid-week Q&A episode with Coach Elisabeth, we tackle 3 recent questions from runners:

• What's going on with all these marathoners who run massive PRs (30-40 minutes or more) from their 1st to their 2nd marathon?
• Can I still get faster as a masters (over 40) runner
• Why is my watch VO2max decreasing/why does my watch say my run was "unproductive"?

--

Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

• Check out the MANY ⁠training plans⁠ available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
• Book a ⁠"Call A Coach" consult! ⁠30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
• Get more from your marathon or half marathon training with ⁠Group Coaching⁠ or ⁠TrainingPLUS programs⁠!
• ⁠1:1 Run Coaching⁠ spaces are available; learn more at the link in bio!

Should you train by TIME or train by DISTANCE? ...or both? Coach Elisabeth breaks down time-based vs distance-based training, the pros and cons of each, and what we're ACTUALLY targeting in our training

• Training plans written to time vs distance
• WHY and WHEN time vs distance is more appropriate
• Distance-based training applied to athletes of different paces
• What happens on runs of different lengths
• Workouts of different distances vs durations
• How to convert a distance-based plan into a time-based one
• and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

--

Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

• Check out the MANY ⁠training plans⁠ available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
• Book a ⁠"Call A Coach" consult! ⁠30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
• Get more from your marathon or half marathon training with ⁠Group Coaching⁠ or ⁠TrainingPLUS programs⁠!
• ⁠1:1 Run Coaching⁠ spaces are available; learn more at the link in bio!

What do you get when you run all six of the Abbott World Major Marathons: Berlin, Chicago, London, New York, Boston, and Tokyo? You get a special medal and a place on the short list of runners who have accomplished such a feat! Marathoner, journalist, and coach Ashley Mateo (@ashleymateo) joins the show to talk about her Six Star journey!

• What does it mean to run these 6 races?
• The logistics of running a major marathon (sometimes in a different country)
• Goal setting when you're running a huge race
• The pressure we put on ourselves to perform a certain way when the stage is big
• The differences in the different courses
• What you can - and cannot - control on race day
• and more!

Ashley Mateo is an award-winning journalist whose writing has appeared in outlets including The Wall Street Journal, TIME, Runner's World, Women's Running, Men's Journal, Health, Women's Health, and more. She's also a 13x marathoner and an RRCA- and UESCA-certified running coach based in Denver.

Coach Elisabeth recaps running the 127th Boston Marathon this past Patriots Day! Learn about... the uphills, the downhills, the good, the bad, and the ugly of running a quad-shredding course like this one!

Ultramarathons are a big commitment… can you still train for one with limited availability? Coach Kelly Vigil (@moremilesmorefun) is here to talk about her experience training for a 50k on top of being a full-time working mom of 3 kids under 5!

-The importance of base-building

-Finding the time; what does that look like?

-Time on feet vs specific distance targets

-Learning to be flexible!

-What worked well & what she’ll change for next time

-And more!

Kelly is a mom to three, runner, & run coach. She has run 26 half marathons, 7 marathons, and 2ultramarathons. When she isn't running, she is running after her kids that are 4 & under, working full-time in fundraising, organizing virtual races for charity, and coaching all levels of runners. Since she started running 10 years ago, she's run through her three pregnancies and postpartum stages, injuries/setbacks, and more. She likes to have fun and loves the running community!

-

Looking for MORE with your training? Train with Running Explained!

-TRAINING PLANS for a variety of distances & experience levels available!
-TRAININGPLUS Programs: 5+ hours of education, training plan, & coaching consult!
-GROUP COACHING: Biweekly group coaching calls, 5+ hours of education, & training plan!
-1:1 RUN COACHING: 100% personalized programming, education, feedback, & more!

Learn about your IMMUNE SYSTEM and how endurance running affects it! Immunologist Dr. Yasmin Mohseni, PhD, joins the show this week to talk about running and our immune systems, including...

• The basics of what our immune system is and what it does
• Is exercise good for our immune system? Why?
• What's going on when we feel like we're "getting sick" after a very hard run or a very hard race; are we actually getting sick?
• ARE we more likely to get sick after a hard workout or race (the "open window" hypothesis)?
• "Immune-boosting" things & what we can actually do
• Stress & the immune system
• Running when sick/COVID & the recovery timeline
• and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

--

Yasmin Mohseni, PhD, an immunologist specializing in the research and clinical translation of immunotherapies, develops strategies to produce cell and gene therapy products. Her groundbreaking work focuses on engineering the immune system that applies to cancer, autoimmunity, and solid organ transplant rejection. Her most recent work involves developing and manufacturing immunotherapy for different cancers. On Instagram and TikTok, she has found purpose in sharing and explaining the science of immunology and the latest research to the everyday person!

https://www.instagram.com/doctor.yas_

--

Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

• Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
• Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
• Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs!
• 1:1 Run Coaching spaces are available; learn more at the link in bio!

What IS discipline and how do we cultivate it? Do you struggle to stay "motivated" and be consistent? Do you believe that discipline is about sacrifice, denial, and rigidly inflexible scheduling? Coach Elisabeth explores the concepts of discipline, motivation, and willpower in this solo episode!

Discipline & willpower are often associated with self-denial, with struggle, with sacrifice, but that's the wrong way to approach behavior change. Self-discipline is the ability to manage your thoughts, emotions, or behavior in the face of temptation in order to achieve a specific goal, and what your GOAL is and WHY you’re doing it feed into your ability to be consistent in working towards that goal. Learn about extrinsic vs intrinsic motivation, process vs outcome goals, and how our available resources impact our ability to be consistent in the long term!

--

Elisabeth Scott is the founder and head coach of Running Explained. She is on a mission to help runners of all abilities and experience levels become better, smarter, and faster runners. Find her at www.runningexplained.co, on Instagram at @runningexplained, and every Thursday on new episodes of the top-rated The Running Explained Podcast, available on all major platforms.
TRAIN WITH RUNNING EXPLAINED:

Training Plan Finder Quiz

Group Coaching for Marathon & Half Marathon

1:1 Private Run Coaching

...and more!

How do we get better at racing? We need to race! Racing is a skill that is developed through experience, and yes, you'll make some mistakes along with the way - that's NORMAL. Coach Sara Manderscheid joins the show to discuss the lessons we can learn from racing, how to learn the RIGHT lessons from your races (good or bad!) and more!

• What do we mean when we say "racing is a skill"?
• Racing enough to develop the skill of racing without racing all the time!
• How do you communicate about racing & race planning with someone who is new or never really raced before?
• What do we mean when we say "the goal is to finish strong" in a race?
• What do we mean by "peak fitness" and why can't we race our fastest possible races all the time?
• Troubleshooting common race errors and what we can learn from them
• "I was trying to run faster but my legs wouldn't turn over!"
• "I kept pushing harder and harder but my pace kept slowing down!"
• "I went out at xx pace... why couldn't I hold it?"
• "It felt like my whole body just shut down at mile (10/16/22, etc) - what happened?
• "Why do I need to adjust my race plan when it's hot/humid, etc?"

Sara's mission is to deliver customized training plans, motivation, inspiration, and support for committed runners looking to take their training to the next level. She meets the athlete where they are to create the right plan for them. Running gets to fit into life, not the other way around. With over 15 years of running experience and knowledge, Sara's goal is to help each individual become the strongest version of themselves. Showing up for yourself is the first step, Sara is right there with you in the process to discover your potential and breakthrough to new levels - as a human and as an athlete! ❤️

https://elevateyourrunning.com/

Running is many things; it's therapeutic, it's good for our mental and physical wellbeing, and it's probably part of your mental health management! But running ISN'T therapy or a replacement for therapy. Therapist & coach Sarah Strong, MSW, LCSW (@the_trail_therapist) joins the show to talk about this and the ways that we can make sure that we're using running responsibly for our mental health!

• Running isn't therapy, but running can be therapeutic; what do we mean by that?
• What running can & can't do for mental health
• Ways that running may contribute to or exacerbate underlying mental health conditions
• The difference between running for exercise & mental health management and training seriously for a big performance goal
• Access to therapy & healthcare equity
• Some signs that talking to a therapist might be better than going for a run
• and more!

Known online as The Trail Therapist, Sarah Strong is a Licensed Clinical Social Worker and running coach who is passionate about helping runners have a healthy relationship with their sport, their body, and themselves. Whether she’s training for an upcoming ultra, providing hiking based mental health services or chasing after her kids and dog, you can find Sarah on her local Colorado Front Range Trails most any day of the week. Nature, movement, and mindfulness are the foundation of her therapeutic practice.  In addition to her work as a therapist, Sarah also coaches with Microcosm Coaching and Revolution Running and volunteers her time with Bigger Than The Trail. You can find Sarah’s mental performance coaching programs and courses at the-trail-therapist.teachable.com.

This week's episode is a RUNNER Q&A! Coach Elisabeth answers questions about warm-ups, "glute activation", how to find your race pace when you're doing mostly easy running, WHY our runs are (often) of different lengths during the week, a first marathon pep talk, and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

--

Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

• Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
• Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
• Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs!
• 1:1 Run Coaching spaces are available; learn more at the link in bio!

What role does nutrition play in injury prevention & injury recovery? What can you do to reduce your injury risk, and how can you support your injury recovery with nutrition? Registered Dietitian Steph Hnatiuk (@steph.the.runners.dietitian) joins the show to help us understand the relationship between injury and nutrition!

• The role underfueling plays in increasing injury risk
• Carb restriction & Relative Energy Deficiency in Sport (RED-S)
• What your body needs when it's injured (hint: it's not restriction!)
• Fear of weight gain when injured
• Ways we can use nutrition to support the recovery process
• Fasted training/"earning" your food
• Obsession over "burning calories" when injured
• Bone health & nutrition
• Key nutrients to support injury recovery

Steph Hnatiuk has been a Registered Dietitian and Fitness Coach for over 10 years and has helped thousands of people improve their eating habits, get big results, and develop a better relationship with food. She helps runners of all levels achieve their personal best performance using her 3-step strategy: the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com

How do you learn to TRUST that the process is working? How do you learn to TRUST yourself instead of trying to be "perfect on paper"? How do you become OK with your goals taking longer than you want to achieve? Coach Angie Brown, DPT, of @realliferunners, joins the show to talk about TRUST: learning to trust the process and trust yourself!

• Common misconceptions about the process
• Why is it so hard to learn to trust ourselves?
• Getting frustrated & overwhelmed when you're trying to do "all the things" at the same time
• When our ego gets in the way
• Letting go of instant gratification 
• Learning to tune into your body, not your watch
• What if it takes longer than you want to reach your goals?
• Focusing on the process, not the outcome
• Not letting a single bad workout or race destroy your confidence  
• And more!

Dr. Angie Brown, DPT is a mom, wife, entrepreneur, coach, and physical therapist that is the founder of the Real Life Runners Training Academy and Real Life Runners podcast that she hosts alongside her husband, Kevin Brown. She loves helping runners to run faster and longer without injury so they can have more energy, be strong, healthy, and fit, and have more freedom in their lives. She holds her doctorate in physical therapy, specializing in runner-specific strength and conditioning, mobility, and injury prevention for runners and also holds a certification in nutrition to help her clients integrate healthy eating to complement their training and overall health goals. She has a passion for health, wellness, food, fitness and helping to educate people on the importance of healthy lifestyle changes, in order to live an active, vibrant life, both now and as we get older.

Website: https://www.realliferunners.com/

Email: support@realliferunners.com

Instagram: https://www.instagram.com/realliferunners

Facebook: https://www.facebook.com/realliferunners

YouTube: https://www.youtube.com/@realliferunners 

TikTok: https://www.tiktok.com/@realliferunners 

PLYOMETRICS! What place do they have in an endurance runner's training? Dr. Matt Casturo, DPT, CSCS (@themovementsystem) joins the show to introduce us to plyometrics for endurance runners!

• What are plyometrics?
• "Sport-specific" training vs "general fitness training"
• Muscle fiber types and "explosive" power
• The Stretch-Shortening Cycle
• Tendons!
• WHY an endurance runner might want to include plyo
• How to SAFELY introduce plyo into your training
• and more!

The Movement System was created by Matt Casturo, Doctor of Physical Therapy and Certified Strength and Conditioning Specialist, to improve your understanding of human movement and make the world stronger. Matt received his Doctorate in Physical Therapy from The Ohio State University in 2021, and his Bachelors in Exercise Science from The Ohio State University in 2017.

You've probably heard about "macros", but what about "MICROS"? Micronutrients are a key component of nutrition for both health and performance, and sports dietitian Kirsten Screen (@screennutrition) is here to teach us all about them!

• What are micronutrients?
• "Micros" vs 'Macros"
• Key micronutrients for endurance athletes
• Electrolytes, iron, Vitamin D, and more
• How to make sure you're getting ENOUGH micronutrients
• Common deficits & causes
• Supplementation: yay or nay?
• And more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Kirsten Screen, MPH, RD, LD is a Registered Dietitian of nearly 20 years. She and her team at Screen Nutrition work with active/athlete adults to support full body function through nutrition. Their focus is on reducing symptoms & increasing performance by supporting gut health and hormonal balance through nutrient resources. Screen Nutrition supports clients in 1:1 and group settings, as well as through self-led resources. Find them on Instagram at @screennutrition or on the web at screennutrition.com

How much of performance is mental vs physical? Is that something you can even quantify? Probably not, but the two are clearly inextricably linked. Mental Performance Coach Shannon Mulcahy (@mulcahyperformance) joins the show this week to talk about the role your MIND plays in your performance!

• What do we mean when we talk about the mental side of performance?
• The toxic side of telling someone anything is possible if they want it enough
• "Mental strength" vs "mental toughness"
• Setting goals & including mental performance skills
• Self-talk & skill-building
• Performance anxiety
• and more!

Shannon Mulcahy is the founder of Mulcahy Performance Consulting - a sport psychology practice helping athletes to train their minds like they train their bodies. Based in Columbia, Maryland, Shannon holds a Master’s in Sport and Exercise Psychology and has worked with hundreds of athletes and coaches worldwide in her 8+ years of industry experience. When she’s not working with athletes, she can be found on a trail or in a lake training for her races. Connect with Shannon on Instagram @mulcahyperformance or explore the current services and resources at mulcahyperformance.com

What's the deal with... supershoes? The Doctors of Running (@doctorsofrunning) Matthew Klein, PT DPT PhD(c) OCS GCS FAAOMPT, and Nathan Brown, PT DPT OCS, are here talk all things CARBON PLATES, fancy foams, performance improvements (maybe...?) and more!!

• What IS a "supershoe"?
• History of this new generation of footwear
• Getting nerdy about foams
• What does the "plate" actually do?
• Supershoe geometry
• What does the science say about what these shoes DO?
• If, how, and when to wear a plated shoe
• Do stability plated shoes exist?
• Is this CHEATING? 

Doctors of Running (formerly Kleinruns DPT) was founded by Dr. Matt Klein as a way for him to share his thoughts and learn more about footwear, biomechanics, physical therapy, rehabilitation, running, and performance.  It continues to evolve to this day to meet the needs of those who contribute, those who read/visit and those looking for assistance. 

https://www.doctorsofrunning.com

https://www.facebook.com/doctorsofrunning

https://www.instagram.com/doctorsofrunning

https://www.youtube.com/@doctorsofrunning

https://twitter.com/DoctorsRunning

Welcome to Season 3! Dr. Matt Minard, DPT, CSCS, founder of Learn2Run, joins Coach Elisabeth for the first episode of 2023 for a deep dive on running cadence.

WHAT is running cadence?

WHEN does cadence matter?

WHO should pay attention to cadence?

Learn about optimal cadence, the relationship between cadence and speed, cadence and stride right, and more in this wide-ranging conversation about running cadence!

Dr. Matt Minard owns Learn 2 Run, a program that teaches runners how to run smarter, safer, and faster. He hopes this podcast will help runners improve their metrics while reducing injuries. In practice, he focuses on 3 very important aspects of running: optimizing mechanics, building a base, and increasing VO2max. His purpose is to help people. With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase overall wellness.

https://www.instagram.com/learn.2.run

https://www.tiktok.com/@learn.2.run

www.l2rsmartersaferfaster.com

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Coach Elisabeth breaks down 5 lessons & reflections from 2022 in this final episode of the year, including....

• Stress is stress
• You can't always get what you want
• A little speed goes a long way
• An object in motion stays in motion
• Being in shape is awesome; getting into shape sucks

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Let's finish up 2022 with an old-fashioned listener Q&A! Coach Elisabeth goes through a variety of listener-submitted questions in this second-to-last episode of the year, discussing training cycles & trying to get pregnant, stress fractures, best hydration vests, run coaching, and more!

What happens when you lose your period? Amenorrhea (missing menstrual cycles) is unfortunately common among the endurance athlete community, and Cynthia Donovan, MS, RDN, CDN (@period.nutritionist) joins the show to discuss all things MISSING PERIODS, including what's happening when your period disappears, why we WANT a regular menstrual cycle for short- and long-term health, and steps to take if your period is missing.

• Cynthia's story of amenorrhea & her professional journey
• The impact your missing period has on your bone health, heart health, gut health, and more  
• Why hormonal contraception may be masking whether or not you're getting an ovulatory menstrual cycle
• Why you don't have to be underweight to lose your period
• What do you need to do to restore your period?
• PCOS and missing/irregular period
• Why your menstrual cycle should be considered the "fifth vital sign"
• Proactively supporting your menstrual health

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Cynthia is a Registered Dietitian Nutritionist with over 10 years of experience in the field. Serving women with Hypothalamic Amenorrhea & helping them get their period back, restore their health & find balance with food & exercise is her passion & her main focus in her practice. Since founding the Eat to Regain Your Period Program in April 2020, She’s worked with hundreds of women in helping them get their period & their life back. When she’s not serving women across the world with period recovery- you can find her with the two loves of her life, her sons, Brian and Brayden.

Insta: https://www.instagram.com/period.nutritionist/

Website: www.periodnutritionist.com

Apply for Period Recovery Coaching w/Cynthia: https://p.bttr.to/3ybjfOb

THE SEQUEL IS HERE! 13 years ago, "Born to Run" was released and captivated the running (and non-running) world. Now author Chris McDougall has partnered with coach Eric Orton to write BORN TO RUN 2: The Ultimate Training Guide, the follow-up, fully illustrated companion. Chris and Eric join the show today to talk about some of the stories and anecdotes in the book, finding the joy in running, and why community is one of the most important things for all runners

• How to refocus on finding the enjoyment in running, even when you're chasing goals
• The Roman Legions & "all day pace"
• "100 Ups" and the story of a pharmacist who became a running star by running in place at his job
• Good running form - what do we mean?
• The importance of finding "your running people"

AVAILABLE NOW: BORN TO RUN 2: The Ultimate Training Guide 

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

CHRISTOPHER McDOUGALL covered wars in Rwanda and Angola as a foreign correspondent for the Associated Press before writing his best-selling book Born to Run. His fascination with the limits of human potential led to his next works, Running with Sherman and Natural Born Heroes, and his Outside magazine web series, “Art of the Hero.” He lives in Hawaii with his family.

ERIC ORTON’s experiences with the Tarahumara and his study of running, human performance, strength, and conditioning have led him to the cutting edge of the sport and made him a go-to for athletes everywhere. The author of The Cool Impossible and former fitness director for the University of Colorado Health Sciences Center, Orton personally trains athletes from recreational racers to elite ultramarathoners. He lives in Jackson Hole, Wyoming.

• What is "diet culture" and how does it influence our approach to performance fueling?
• "Discipline" versus balance
• Recognizing common obstacles to appropriate fueling
• "Dieting" culture
• Fear of carbs/fear of "too much"
• When liquid calories have a place (sometimes a mandatory one!)
• What happens when you feel like you can't carb load, i.e. eat the recommended carbohydrates per day?
• Tips for planning your pre-race carb-load 
• Generational and gender differences in common obstacles to performance nutrition
• The stories we tell ourselves about how the way we eat defines who we are
• How to dis-entangle our beliefs around running more & eating less when we originally started running as a way to lose weight
• Weird "internet" diet trends
• The way certain sports nutrition products are marketed using "diet culture" talking points

https://www.befueledsn.com/

Sports Dietitian & owner of BeFueled Sports Nutrition, as well as an endurance athlete (triathlete, runner).

The only constant is change, and while running may seem like your rock in the ever-flowing river of life, your relationship with running WILL change over the course of not only your life, but the seasons of life you find yourself in. Tina Muir, Founder of Running for Real, mom, podcaster, and former professional runner and international runner for Great Britain & Northern Ireland joins the show to talk about the many ways we can form a relationship with running, and what we should be striving for at the end of the day

• Tina’s experience an a professional runner and what her relationship was like with the sport when it was her job
• The strange challenges and pressures professional runners face when running is how your job
• Not every season of life is going to be the season where you’re training hard and setting PRs
• Running as a mom & not getting caught in the comparison trap
• “You can’t quantify your way to a guaranteed outcome”
• Branching out and finding joy in ALL the things, not just chasing times

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Tina is the founder and CEO of Running For Real. Tina is a mother of two and former international runner for Great Britain and Northern Ireland. Tina hosts the Running For Real Podcast, which has amassed over 6 million downloads. The Running For Real Podcast is a collective of conversations about running, the climate emergency, and social justice. Tina also hosts a second, NPR style podcast with Knox Robinson called Running Realized, noted as "The 'Invisibilia' of running" by Women's Running. Tina has worked with the United Nations Office for the Coordination of Humanitarian Affairs and been featured in The Guardian, The Telegraph, People Magazine, Outside, SELF, and Women’s Health.

What is Overtraining Syndrome? Psychologist and researcher Jill Colangelo, ALM (@jillcolangelopsych) joins the show this week to talk about this extremely important issue that endurance runners are at risk of when training stress and recovery are out of balance, dangerously so. Learn about Overtraining Syndrome, including...

• What is Overtraining Syndrome (OTS)? What are some of the signs and symptoms?
• The recovery timeline for OTS
• Risk factors for OTS
• Is exercise addiction real?
• What happens when we misuse exercise
• "No, you are not the exception"
• OTS versus Overreaching
• Why can some people handle such a high training volume while others cannot?
• The relationship between mental health and training volume by hours per week

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Jill Colangelo is a writer and researcher who studies the relationship between mental health and ultra-endurance sport. She is actively involved with new research in this area with the University of Bern and writing mental health-focused articles at Triathlete Magazine. 

www.jillcolangelo.com

Jill Colangelo on YouTube

Jill Colangelo on Instagram

Jill Colangelo on Triathlete.com

“Biohacking” practices have proliferated in the last 20 years, marketed as ways to optimize your body, health, and performance… but is biohacking something you should really be focusing on? Dr. Adrian Chavez calls himself an “anti-hacker” and joins the show to talk about biohacking, marketing, and why you should focus on nailing the foundations instead of pouring money into biohacks.

• A brief history of biohacking
• A spectrum of biohacks: from legit in certain situations to legit dangerous in others
• Marketing/follow the money: is someone creating a problem & selling you the solution?
• Belief systems vs. the search for “truth”
• Nutritional/diet trends
• High-profile adherents of certain biohacks & dietary trends
• Understanding the foundational principles: nutrition, hydration, sleep

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

--

Dr. Adrian Chavez has a PhD in Nutrition; his mission is to help people improve their well-being and prevent or reverse chronic diseases using science-based nutrition and lifestyle strategies. He is an expert in the gut/brain connection and hosts the Your Nutrition Prescription podcast.

The Nutrition Science Podcast

--

Let's talk about it. Depression is one of the most common mental health conditions you can experience, and running is an integral part of many runners' mental health management. Ultrarunner & coach Will Frantz joins the show for a raw conversation about depression, running, mental health, feeling good, feeling bad, working with clients who are struggling with their mental health, neurotransmitters, nutrition, and more!

• Depression sucks!
• Tiny habits
• Setting yourself up for success
• "Motivation" & consistency
• Rough patches in races & in life
• What coaches can do to help during the rough patches
• Learning to be flexible
• Neurotransmitters 101
• Simple nutritional support for brain health
• and more!

Will Frantz is a personal trainer, ultrarunning coach, and nutrition coach. You can find him on his podcast, "Eat Well, Sleep Great, Run Far" sharing information on training, nutrition, and more! 

Eat Well, Sleep Great, Run Far Podcast: https://anchor.fm/eatsleeprun

Trail and Ultra Running Nutrition FB Group: https://www.facebook.com/groups/trailultranutrition

Website: https://willfrantz.com

Instagram: https://www.instagram.com/will.c.frantz/

Tiktok: https://www.tiktok.com/@will.c.frantz

Coach Elisabeth recaps the Chicago Marathon! Hear about the course, the experience, and the weekend itself!

• The course
• The crowds
• The weekend experience
• On-course support
• Tips & tricks
• The pros & cons to running a race like this!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Every runner will need to take time off at some point, whether a normal post-race recovery period, several weeks or months to deal with an injury or illness, or months+ (hello, baby!) for a variety of reasons. That's life! Don't freak out! How do you take time off, stage a comeback, and keep believing in yourself the whole way through? Kim Clark (@trackclubbabe) joins the show to talk about how to keep the faith and set yourself up for long-term success.

• Normalizing recovery!
• Taking recovery time is a NORMAL part of the training process
• What happens if you take a few days or a week off?
• When bigger interruptions happen
• How to deal with the emotions of being "less fit" than you were?
• Giving yourself permission to run as slow as you need to
• How do you keep believing that your fitness will return?

Kim discovered a love for running 10 years ago and loves to share the ups & downs of her journey on her instagram @trackclubbabe, while encouraging others to dream big. Her first marathon was a 6:08 and her fastest a 3:11-- and she shares all the training strategies for any runner to improve their running too! Kim & her husband Tyler (@tunderface, a 4:10 to a 2:18 marathoner) have created training programs made for any level of runner to find big improvement. Their program FAST FALL, a 12 week speed training program, was created off of what helped Kim to finally find her running breakthrough & has helped so many runners reach their big potential too.

PLANTAR FASCIITIS is one of the more common, and more stubborn, running-related injuries. Dr. Duane Scott, DPT, PhD, OCS (@sparkhealthyrunner) joins the show to share his 20+ years of PT wisdom about Plantar Fasciitis!

• What is Plantar Fasciitis & what does it feel like?
• WHY is Plantar Fasciitis a more common running injury?
• What is fascia and what causes PF?
• Treatment: orthotics? Yay or nay?
• Carbon plate shoes
• Why PF takes so long to actually resolve
• Exercises to help resolve Plantar Fasciitis
• Passive versus active treatment
• Prevention strategies for Plantar Fasciitis

Plantar Fasciitis FREE E-book: https://learn.sparkhealthyrunner.com/footpain/buy

--

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.  He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury-free running. Through strength and run-specific training you can build your body to have a strong mind, strong body, and just keep running!

Does it sometimes feel like runners speak a different language? What does all this lingo mean? Coach Claire Bartholic (@theplantedrunner) joins the show this season to talk through some common running vocab and abbreviations so we're all on the same page!

• What is a "workout"? Why aren't all runs workouts?
• Threshold, tempo, & speed
• PR vs PB
• Race-specific vocab
• Gear vocab
• and more!

Claire Bartholic started running in her mid-30s simply to get in shape for her high school reunion. It wasn’t about getting faster or racing; it was, to be honest, mainly about vanity.But something changed in her as the miles slowly added up. The reunion came and went and she kept running.
Already plant-based, she finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. She became a student of the marathon. With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. Claire is a multiple-time Boston Marathon qualifier, state Master’s Marathon Champion, and a competitive Master’s athlete.

Claire’s greater passion is helping others achieve their dreams. As a coach, she shares the tools and techniques she has learned to help athletes reach goals they never thought possible. As a coach, she has led hundreds of athletes to the best performances of their lives through science-backed training, plant-based nutrition, and proven mindset programs. She is a ASAF certified running coach and a NESTA certified Sports Nutrition Specialist.

Claire is also the host of one of the most popular running podcasts in the world, The Planted Runner Podcast. Thousands of runners listen to Claire interview the best in the sport each week as well as learn actionable lessons to become a better runner each episode!

WHAT and HOW MUCH to eat as a runner? Sports Dietitian Cortney Berling (@eatwell.runbetter) joins the show to discuss the "Athlete Plates" tool for runners and how to figure out your nutritional needs from day to day!

FIND THE PLATES HERE

• What are the Athlete Plates?
• Easy/Rest Days
• Moderate Days
• Heavy Days
• WHEN you need the different days
• Why running messes with sensations of hunger & fullness
• Learning to eat intuitively as an athlete
• The role of fat & fiber
• Liquid calories
• Marketing & nutrition
• and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

Cortney Berling is a Registered Dietitian, Certified Diabetes Educator, running coach, momma of 2, and military spouse! She ran cross country and track at The University of Cincinnati. Running has always been a significant part of her life, but years of underfueling left her sidelined with injury and eventually led to infertility.  Cortney is on a mission to help runners heal their relationship with food, fuel their training right, and run their best race while living their best life! She earned a Bachelor of Science in Nutrition from The University of Cincinnati, completed her Dietetic Internship at The Cleveland Clinic, and obtained her Master’s of Public Health from Liberty University. When she's not busy coaching clients you can find her playing with her kids, exploring the Japanese culture, hiking, and paddle boarding! 

What's the deal with running and KNEES? Why are knee injuries so dang common in runners? Is running actually bad for your knees? Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc) joins the show to talk ALL THINGS KNEES!

• Knee anatomy & function
• Why knee issues are so common in runners
• "Runner's knee" pain
• IT Band Syndrome
• How to reduce your risk of knee injury
• How to address knee pain
• Using ice vs heat, or NSAIDS
• What should a PT appointment look like & what to expect
• and more!

Dr. Lauren LaPierre is a doctor of physical therapy by trade, runner rehab specialist and running coach! Dr. Lauren personally has over a decade of competitive running experience, competing throughout high school and later for the University of Rhode Island as a Division I athlete. Her personal journey with running is the reason she went to PT school and later started her business, The Personalized Running Doc.

Her mission is to help other runners overcome training-related injuries when all else has failed, empowering them to continue running for themselves and crushing their goals as they do. Since 2020, her comprehensive approach and hybrid training model have helped runners all over the world return to running pain-free and reach their maximum running potential!

RUNNING IS GOOD FOR YOUR HEALTH, but how & why? Health versus performance; is it an either/or? Dr. Elizabeth Knight joins the show to talk all things health & running, including the cardiovascular benefits of regular exercise, health vs. performance, health AND  performance and more!

• Running to be healthy: how much running do we need to do?
• The cardiovascular benefits of regular running
• What is chronic inflammation and why is it bad?
• Health vs. performance: MORE exercise isn't always better
• Creating peak performance through good health
• Yes, testing the limits of your ability can be healthy!
• And more!

Elizabeth lives and runs in Portland, Oregon. When she’s not on the trails in Forest Park, she works as a nurse practitioner and owns an integrative health coaching practice, Flower Power Health, where she works with runners. She’s passionate about science, inclusivity, and helping people approach their bodies with kindness and curiosity. A few of her favorite things are dogs, rock and roll, and pizza. You can find her online at www.flowerpower.health and on Instagram @flowerpower.health.

Can you quantify EVERYTHING? Are you relying too much on "the numbers"? Are you DEVASTATED when you can't hit your exact target splints in a workout? Coach Nick Klastava has some wisdom to share about how runners should focus way less on "the numbers", and what they should focus on instead!

• What numbers do runners tend to overemphasize?
• How important is pace?
• Are there any ways to guarantee your race day results with specific workouts in training?
• Why tying your self-worth to your performance is a path to unhappiness
• What to focus on INSTEAD of the numbers
• And more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

Nick Klastava has been a runner on and off for almost 25 years, running in High School and College back in the early 2000's and then taking some time off and finding the sport again in a different more joyful, less pressure-filled way in 2009. Nick's journey has gone from a runner filled with mental blocks that plague all runners to becoming a runner filled with joy and belief in himself and not some numbers. He now helps runners as a USATF/RRCA certified coach at Lift Run Perform to help runners learn to truly believe in themselves, adapt their training to their hectic lives, and become the best runner possible while enjoying the process that is life along the way.

INSTAGRAM: https://www.instagram.com/nklastava

WEBSITE: https://liftrunperform.com/pages/about#nick

TAPERING is a vitally important, integral part of your race-specific training, yet many runners struggle to taper properly! In this episode, Coach Elisabeth outlines the basics of...

• What is taper is
• What a taper does
• HOW to taper properly
• What's normal (& not normal) in a taper
• How to deal with the anxiety of "running less"
• Strength & cross-training in your taper
• And more!

Visit runningexplained.co for training plans, 1:1 run coaching, group coaching, and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

Have you ever had to defer a race? Are you worried about whether you SHOULD race? What about DNFing - why don't we talk about this more? Coach Tucker Grose joins the show for a thoughtful and personal discussion on when to defer, when to DNS, when to DNF, and how to make smart decisions so the worst-case scenario doesn't come to pass.

• When to defer your goal race?
• Back-up planning & adjusting your race day goals
• Why you might (or should) DNS
• When you SHOULDN'T DNS (& overcoming fear of failure!!)
• Racing even when you aren't going to PR
• DNFing for safety
• DNFing because of poor planning/poor execution
• How to AVOID a DNF

Tucker Grose has been running for as long as he can remember and ran his first 5k at the age of 8. He competed in Track and Cross Country through High School in Newtown, Connecticut. Tucker became interested in endurance events in college, completing his first half marathon and sprint triathlon. For the past 10 years, Tucker has been a student of endurance sports, reading many books and learning from other coaches. He experimented with different training methods throughout that time and has developed a formula for long term success. Tucker has been coaching youth and adult athletes since 2012 and has helped teams and individuals make improvements and build confidence with his energetic and positive approach to coaching. Whether you are moving up to a new distance, have seen your results plateau, simply want to get into better shape or run a Boston qualifying time, individualized coaching with Tucker will help you get there!

We all want to be healthy, right? We all want to be faster, better runners, right? What happens when our quest to "be healthier" becomes something more dangerous and restrictive? In this deep and wide-ranging discussion with sports dietitian Kelsey Pontius, RD (@sportdietitiankelsey) about "clean eating", orthorexia, food rules, and more, we cover...

• Why it's so hard to change our deeply held beliefs and emotional ties to certain ways of eating
• The spectrum of orthorexia and the choices we make around food
• The aspirational/socio-economic factors of "clean eating"
• The allure of restrictive diets
• Unintentional underfueling
• "Clean race fuel" options
• Injury risk with underfueling
• RED-S and why weight loss "works" to make you faster at the beginning (before causing serious issues later on)
• How to unpack your own relationship with food
• and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

Meteor Nutrition arose after lifelong athlete, Kelsey Pontius RD, LDN  wished to pursue her passion for the impact of nutrition on the human body in motion. Kelsey grew up playing competitive soccer, and eventually ended her career as a D1 soccer player to transform into a distance runner who since has qualified for the 2020 and 2024 US Marathon Olympic Trials. Through several instances of her athletic background, she felt the ebbs and flows with nutrition on performance.  She knew she was destined to help other athletes benefit from the implementation of optimal nutrition.

Aside from working with ambitious athletes, Kelsey has worked in the clinical arena with a multitude of different medical complexities, and has out an emphasis on injury healing and gut function.  Having a variety of different experiences in dietetics has given Kelsey the necessary tools to allow wholesome food heal and fuel the remarkable human body.

WHY IS IT SO HARD TO FIND A SPORTS BRA THAT FITS??? Sports Bra expert Laura Tempesta (@bravolution, www.bravolution.com) joins the show to educate us all about sports bras, why it's so hard to find a sports bra that fits, and HOW to find one that fits you!

• Why sports bras are a piece of athlete equipment, not 'apparel'
• Compression & encapsulation
• How sizing ACTUALLY works
• Finding your sister sizing
• Features you SHOULD look for in a sports bra
• Marketing buzzwords & features you should AVOID
• Companies that offer inclusive sizing in well-designed bras
• How to properly care for your sports bras
• and more!

--

Laura Tempesta is a bra expert, apparel innovator, and an inventor of multiple patented products. After receiving her BA in Medical Anthropology from Stanford University, she began her career in business strategy. Realizing her true calling is in product creation, she later pursued apparel design and development, working at Nike in apparel innovation for over a decade. During her tenure as Sports Bra Innovation Director at Nike, she helped guide and develop sports bra innovation, and is the only person in North America with a master’s degree in lingerie design. Laura is the only person in the world who has studied bra technical design, aesthetic design, and biomechanics all in one degree. She serves as a consultant to the bra and sports bra industries in the areas of design, fit, strategy, costing, manufacturing, testing, supply-chain, and innovation. She is the founder of Bravolution®, a consumer advocacy group and resource providing sports bra reviews and education.  Laura is considered one of the world’s leading sports bras experts and has been featured as a bra expert in Vogue, Teen Vogue, Insider, NBC Today, and Better Homes & Gardens. Her TED talk about bras has over 2.4 million views. She enjoys domestic and international travel and has visited thirty-eight countries and all fifty states. She lives in Vancouver, B.C.

Not all advice, however well-intentioned, is good advice. And some advice is downright bad! Coach Elisabeth addressed some "bad running advice", from the misguided to the misunderstood & misconstrued, to the downright dangerous. 

• How NOT to train effectively
• When NOT to push through the pain
• What DOESN'T determine your readiness to run a marathon
• Why it's BAD when your body stops sweating
• Taking hydration/fueling DOESN'T slow you down
• There's NO one size fits all plan for your goals

Coach Elisabeth is the founder and Head Coach of Running Explained; her goal is to help educate runners of all abilities and experience levels whatever their goals are to become better, smarter, faster runners! Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!

NASTY CRAMPSES! Why do they happen, and always at the worst time? Learn what we do and don't know about the cause of and risk factors for exercise-associated muscle cramps (EAMC) in this episode with Coach Elisabeth, including...

• A history of the research on muscle cramps in the last 100 years
• The basics of muscle types & HOW your skeletal muscles work 
• The "electrolyte imbalance" theory of muscle cramping
• The "neuromotor" theory of muscle cramping
• Things you can do to help reduce your risk of muscles cramps
• and more!

Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

Are you an "injury-prone" runner? Does it feel like you're playing whack-a-mole with running-related injuries? Dr. Carmen Scuito, DPT, rejoins the podcast to discuss his FREE 5-movement injury risk self-assessment tool for runners who want to learn more about their bodies, movement patterns, strengths, and deficits!

• Why it's important to understand how your body moves
• Going through the screening tool step by step
• The science behind these specific movements/exercises
• Working with a generalist PT versus a running-specific PT
• ...and more!

Dr. Carmen Scuito, DPT, CSCS, is a performance physical therapist, certified strength and conditioning specialist, and a running coach out in Las Vegas, Nevada. His passion is helping runners get over their hump, whether it be an injury or a performance block, and get back to setting PRs. Find him on Instagram at @carmen.dpt and @werunvegas

EVERYTHING YOU NEED TO KNOW ABOUT THE TRACK with Jason Fitzgerald of Strength Running! This jam-packed episode covers the basics of using a track in your training along with discussing classic speedwork/workouts that you might perform on a track, and will teach you everything you need to know about using "a playground for runners"!

• What does Jason mean when he calls the track "a playground for runners"?
• Indoor vs outdoor tracks
• What the markings mean & how to use them
• How to properly pace yourself in a track workout
• Track etiquette
• How to run a time trial on a track
• Track footwear/track spikes
• Classic track workouts/how to "read" a workout
• Rest vs easy vs float recovery intervals
• Strides, straights & curves, and 400m repeats

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

--

Jason Fitzgerald is the creator and founder of Strength Running. As a USA Track & Field certified coach, he’s helped thousands of runners race faster, get stronger, and prevent injuries since 2010. Jason has been running competitively since 1998 and during that time he’s run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathons, and marathons.

Jason is the host of the Strength Running podcast and is a member of the Greatist Expert Network, and his book Running for Health & Happiness debuted as an Amazon bestseller. Jason was the 2017 Men’s Running Influencer of the Year and his coaching advice has been featured in most major media publications like Runner’s World, Competitor, Forbes, Lifehacker, Health Magazine, Business Insider, Fitness and many more.

RUN-WALK! When to use it, WHY to use it, how to use it! Learn about run-walk with Coach Elisabeth, even if YOU don't think you need run-walk in your training!

• What is run-walk?
• How does run-walk work?
• Using run-walk to build aerobic capacity
• How to EFFECTIVELY use run-walk in your training
• Common rebuttals to run-walk/running slow
• Time-based run-walk intervals
• And more!

Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!

DON'T CALL IT A DREADMILL! The treadmill is a VERY effective tool in your training toolbox... if you know how to make it work for you! Amanda Brooks, founder of Run To The Finish, joins the show this week to talk ALL about treadmill training!

• Do treadmill miles "count"?
• Which to trust: your watch, or your treadmill?
• Why are you slower/faster on the treadmill compared to outside?
• How to break out of "fitness class culture" when using the treadmill
• Using the treadmill to mimic your upcoming race course (and hills)
• Features to consider should look for when buying a treadmill
• How to translate an outdoor workout to the treadmill
• AssaultRunner/self-powered treadmills
• Tips to make your treadmill run more comfortable
• and more!

Amanda Brooks is the author of the Run To The Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock and Loving the Run. With over 470 Amazon reviews declaring her advice is described as perfect for "middle of the pack runners that are trying to do the best for themselves, stay injury-free, and train healthy while still living their lives." As a certified running coach and personal trainer, she's helped thousands of runners over the last 10 years, run over 26000 miles and believes running is more important now than ever before.

https://www.runtothefinish.com/online-running-group/

Got shin splints? WHY?? What causes shin splints and what can you do about them? Sports Physical Therapist Dr. Marie Whitt rejoins the show to discuss all things shin splints, including...⁠⁠

• Symptoms of shin splints (what do they usually feel like?)⁠
• What ARE shin splints?⁠
• What (do we think) is the cause of shin splints?⁠
• How should you treat shin splints if they pop up?⁠
• Specific prehab & rehab exercises for shin splints⁠
• Reprogramming neuromotor control to treat shin splints ⁠
• Dealing with chronic shin splints ⁠
• ...and more!⁠

Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!

https://www.drwhittfit.com

https://www.instagram.com/dr.whitt.fit

Dr. McKale Montgomery, 2:34 marathoner and iron researcher, joins the show this week to discuss her two great loves: endurance running and iron!! Learn all about iron and the role it plays in our body every day, the importance of iron for endurance performance (and health), and more!

• What role does iron play in our body?
• Why is sufficient iron important specifically for running performance?
• Iron deficiency/anemia & causes & risk factors
• Iron overload & causes
• Iron absorption & metabolism
• The daily iron needs of the average runner
• PLUS learn about McKale's elite-level training and her big upcoming goals!

Dr. McKale Montgomery, MS, PhD, is an Assistant Professor of Nutritional Sciences at Oklahoma State University, and has a marathon PR pf 2:34:36. In her lab, she studies how perturbations in cellular iron metabolism influence both health outcomes and disease progression. You can find her on Twitter at @McKaleDavis 

--

Elisabeth Scott is the founder and head coach at Running Explained. She holds certifications from RRCA, USATF, and UESCA and is on a mission to get runners to slow the heck down on their easy runs. Find her at www.runningexplained.co and on Instagram at @runningexplained

The Boston Marathon returns to Patriots' Day in 2022! Coach Mary Johnson (@itsamarython), Founder of Lift.Run.Perform, joins the show to talk ALL THINGS BOSTON! From the history of the race, to qualifying times, and an overview of the course itself, tips, tricks, and how-tos, this episode is your primer on the Boston Marathon!

• A brief history of the Boston Marathon
• How to run Boston: qualifying times and charity bibs
• Discussion: is it possible that anyone can run a BQ time?
• The "Boston Qualifying Standards"
• THE COURSE: running your best Boston!
  • Pacing and strategy for the downhill start
• The logistics of the start & Athlete Village
• The atmosphere & crowd
• Tips for your first Boston Marathon
• And more!

Mary Johnson is a USATF and VDOT certified running coach, owner of Lift.Run.Perform, mother of two under 3, and athlete. She's had the pleasure of coaching athletes of all levels and abilities - from sub-3 marathons to beginner 5ks. She believes in a slow progression and consistent communication between coach and athlete. Above all, she believes in meeting yourself where you are as an athlete, believing in yourself, and flourishing from there. She also wants to encourage more runners to shed their fear of the weight room, because a strong athlete is a strong (and fast!) runner.

Have you ever walked into a running store and been intimidated and overwhelmed? Do you want to learn more about running shoes? Hollie Sick (@fueledbylolz) joins the show to talk all about how to buy running shoes and her experience working in run specialty for a decade!⁠

👟What we mean when we say you should get "fitted" for a running shoe⁠

👟What to expect when you go to a running store⁠

👟"Arch support"⁠

👟Do you need to "break in" your running shoes?⁠

👟Shoe sizes & widths⁠

👟Rotating shoes⁠

👟Carbon plate shoes and other shoe technology/trends⁠

👟General terminology⁠

👟and more!⁠

Hollie Sick has been running for 12 years. She has worked in run specialty for 8 + years and probably fit over 1000 people for shoes. She has seen the rise of minimalist shoes, then maximalist, and now carbon plated. You can find her on social media as fueledbylolz and blogging www.fueledbylolz.com.

SOLO EPISODE! Making a race day plan: what do you need to do to make your big race day successful?

• Logistics: traveling, food, timing, etc
• Working backwards on race day
• Big races with corrals & special considerations
• Race day gear
• Fueling & Hydration strategy
• A, B, C, D goals
• Developing pacing strategies 
• Planning for in-race challenges & rough spots
• and more!

Elisabeth Scott is the founder and head coach at Running Explained. She holds certifications from RRCA, USATF, and UESCA and is on a mission to get runners to slow the heck down on their easy runs. Find her at www.runningexplained.co and on Instagram at @runningexplained

Sports Dietitian Steph Hnatiuk returns to the podcast for a deep discussion on body composition: what it is, what we really mean when we talk about body composition and "recomposition", and why chasing that ultra-low body fat percentage or certain physique goal might not be helping your running performance!

• What does "body composition" mean?
• Factors that influence body composition
• Why the scale can stay the same while your body composition changes
• Why "leaner" isn't always healthier
• When body recomp & training go together (& when they don't)
• Nutritional timing for body composition
• and more!

Steph Hnatiuk has been a Registered Dietitian and Fitness Coach for over 10 years and has helped thousands of people improve their eating habits, get big results, and develop a better relationship with food. She helps runners of all levels achieve their personal best performance using her 3-step strategy: the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com

What happens when you're running "aerobically"? What is "anaerobic" training? WHY should you know and care? Coach Laura Norris (@lauranorrisrunning) brings the SCIENCE on this episode on go through WHAT happens in our bodies when we're creating energy aerobically versus anaerobically, WHEN you train in one specific energy/effort zone versus another, and WHY we should know this!

• What is "aerobic" energy production versus "anerobic" energy production
• The basics of how your body creates and uses energy in different effort zones
• Aerobic threshold & the importance of building your aerobic base
• "Maffetone Method" training
• VO2max (maximum rate of oxygen uptake per minute)
• The thresholds you should know about
• Training intensity distribution
• And more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

Laura Norris is a certified running coach, content creator, and marathoner. She is the owner of Laura Norris Running and has coached over 220 runners, from beginner runners to BQ marathoners to 100K ultra runners. Her marathon PR is a 3:29 and half marathon PR a 1:34. She is also earning her Master of Science in Applied Exercise Science at Concordia University - Chicago. In addition to coaching and running, she is a wife, toddler mom, and rescue dog owner, and enjoys gardening, home brewing beer, hiking, and spending time outdoors.

Dopey winner Brittany Charboneau (@funnyrunner26.2) joins the podcast this week to talk all about her magical winning weekend, her life as a pro runner, and training for multi-race events!

• Brittany's non-traditional path to becoming a professional runner
• Training for Dopey and her plan going into the weekend
• Her between-race recovery strategies
• The hardest moment of the weekend (that almost derailed her win!)
• Costuming for performance
• and more!!

Brittany Charboneau (@funnyrunner26.2) is a Denver native and a professional road and trail runner sponsored by The North Face. She is known as The Funny Runner thanks to her background in improv and sketch comedy. Most notably, Brittany placed 13th at the 2020 US Olympic Marathon Trials, has a first-place title at the 2020 Pikes Peak Marathon, and most recently became the first person (male or female) to sweep the 2022 Walt Disney World Dopey Challenge by winning all four races across four days in the 5k, 10k, half marathon and marathon distances…all while dressed in costume! Brittany prides herself in her creative approach to her running and on being “not just a runner.” When not training for her adventures, she is a running coach for Mercuria Running, is a digital collage artist, loves singing Disney and Broadway tunes!

https://www.thefunnyrunner.com/

Do you get enough sleep? Do struggle with sleep quality or quantity? Are you unconvinced by regular, non-scientist people telling you how important getting enough sleep is for your overall health and your training/running performance? Real-life sleep scientist Dr. Amy Bender (@sleep4sport) joins the show to teach us all about sleep, specifically in the context of athletic performance!

• The different stages of sleep
• How much sleep do you need as a runner?
• Sleep quantity: do naps count?
• "Banking" sleep
• Sleep quality
• Early birds vs Night Owls & training schedule optimization
• Sleep disorders versus a "normal bad night of sleep"
• Treatment for insomnia
• Optimizing our nighttime routine for good sleep quality
• Meditation or mindfulness for sleep
• And more!

Dr. Amy Bender is the Director Clinical Sleep Science at Cerebra, a digital health company focused on improving access to advanced digital sleep analysis and diagnostic sleep technology. An award-winning sleep scientist, Amy Bender is bursting with evidence-based insights that will play an integral role in creating your new sleep strategy. After spending over 15 years studying sleep through many avenues including work as a sleep technician, clinical research, written publications, interviews for stories in Oprah Magazine and public speaking appearances including her Ted Med talk, Dr. Bender has an intimate relationship with the science. Her ability to translate science to the field is evident through her successful work with NHL, Canadian national team athletes, and Olympic athletes.

So you want to run your first marathon!! What do you need to know before you even start training? Running Coach Chris Knighton of Knighton Runs joins the show to discuss training for your first marathon!

• When do you know you're ready to train for a marathon?
• What kind of base do you need?
• "Bucket list" training versus training to perform your best
• How long should your long run be?
• The importance of fueling
• Choosing the right training plan
• And more!

Chris Knighton helps passionate athletes run faster marathons. He is the founder and head coach of Knighton Runs Marathon Coaching and has been featured in Runner's World and Women's Running. His first book, "Run Faster Marathons - The Proven Path to PR" will be released in Early 2022. Chris lives in Providence, Rhode Island with his family.

https://knightonruns.com

https://www.instagram.com/knightonruns

MAKING RUNNING FRIENDS can be a challenge sometimes! Coach Whitney Heins, founder of The Mother Runners joins the show this week to talk about the importance of building community, finding "your running people" and how to make running friends

• Why running friends are different from "non-running" friends
• Finding a group or community
• The etiquette on group runs
• Traits of supportive communities
• and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

Whitney Heins is the founder of The Mother Runners, a VDOT-O2 certified running coach, 2:56 marathoner, freelance writer, a former award-winning TV news journalist, and most importantly, a mom of two beautiful, crazy kids. She's been featured in Runner’s World, The Huffington Post, US News and World Report, and more. She's thrilled to share all she learns with you so you can be your best selves on and off the roads. 

Website: https://www.themotherrunners.com/

Instagram: https://www.instagram.com/themotherrunners/

Multiple-time Leadville Marathon finisher, ultrarunner, & run coach Elizabeth Jansen Amell joins the show this week to talk all about how to start trail running!

• Elizabeth's story of losing her brother & why she started running
• How is trail running different from road running?
• Getting started/finding a trail
• Safety tips and practical advice
• Do you do speed work & strength train for trail running?
• Gear requirements
• Trail races & ultra races
• and more!

Elizabeth is a former PreK teacher turned running coach, business owner, and blogger! With a focus on leading a healthy lifestyle, creating delicious recipes, and sharing her best running tips and race recaps, her blog Elizabeth Healthy Life documents her life as a young adult who turned tragedy and grief into motivation to work hard, build strength, inspire others, set goals, and crush them.

Find Elizabeth on Instagram

ElizabethHealthyLife.com 

Runner & Coach Michelle Baxter (@therunnersplate) joins the show to talk about achieving her years-long goal of running a sub-3 marathon and what it takes to chase your big goals!

• Learn about Michelle's journey of pursuing a sub-3 marathon
• Her best practices for both training and racing (fueling & more!)
• The anatomy of running a 100 mile peak week
• Why EVERY marathoner has doubts going into the race
• Why most runners don't set the right goals on the right timeline
• Tips for winter running (from Michelle's experience training in Alaska) 
• and more!

Michelle is a running coach, blogger, and sub-3 marathoner. You can find her on Instagram @therunnersplate and on her website at www.therunnersplate.com where she blogs about her training, recipes, coaching, and more!

Welcome to Season 2 of the Running Explained Podcast! This week we're talking to Registered Dietitian Kristen Screen (@screennutrition) about hormones, health, and performance! WHAT are hormones? Why do they matter? Risk factors for hormone dysfunction and dysregulation Cortisol: friend or foe? Sex hormones Sleep for hormone health Insulin (yes, it's a hormone!) Thyroid functioning What you can do to support your hormone health & functioning Important macronutrients & micronutrients for hormone function ...and more!

-- Kirsten Screen, MPH, RD, LD is YourFitnessDietitian Instagram: https://www.instagram.com/yourfitnessdietitian Website: https://yourfitnessdietitian.com/ Kirsten Screen, MPH, RD, LD is an integrative performance dietitian. She holds a Bachelor of Science in Human Nutrition and a Master of Public Health, both from the University of Florida (Go Gators!). She and her team work with active adults and athletes of all caliber to support root foundations and performance needs. Kirsten has been in this field for over 20 years, and her passion & goal is straightforward: she wants every human to use nutrition to elevate their health, life, and performance - not restrict their body into submission.

My guest for the final episode of 2021 is returning guest Amy Haas (@raceacrossthestates) to discuss staying motivated throughout the dark, cold winter. How DO we stay "motivated" during this time? What IS "motivation"?

• "After my fall races, I’m having trouble staying motivated because I don’t have a goal to work toward anymore"
• "My fall races tend to lead to overuse injuries which require patience and PT and limited running. How do I stay motivated?"
• "It's so hard to find time to run around the holidays, dealing with holiday foods, and running outside when it's snowy and icy!"
• "Running with my friend is the only way I know to stay motivated/accountable during the winter... how do I run solo?"
• Tips for creating intrinsic versus extrinsic motivation
• Practical tips for running in the winter
• ...and more!

Amy Haas is a runner with an ultimate goal to run a half marathon in every single state - with 42/50 already under her belt. Her running journey focuses on enjoying the process & the progress of running - whether it's the process of traveling from state to state or the progress that naturally comes along the way! She is the creator of Run With Aim. Find her on Instagram at @raceacrossthestates and her website www.raceacrossthestates.com

Did you hit the wall in your last race? Are you struggling with fueling your training and racing? Sports Dietitian Kristy Baumann, RD (@marathon.nutritionist) joins the show to talk about THE WALL!

• What is "hitting the wall" and why does it happen?
• What should you do if you "hit the wall" in a run or race?
• Why is carbohydrate important for endurance training and performance?
• Fueling requirements for endurance events
• and more!!

Kristy Baumann is a Registered Dietitian, marathon runner, wife and mom. As a collegiate runner, she thought she was eating healthy to support her training. In reality, she was eating too 'clean' and unknowingly was restricting calories, cutting out fat and ignoring hunger signs. Food was constantly on her mind and she had a big sweet tooth. These were all signs of underfueling that resulted in recurring injuries and a poor relationship with food. When she began to change her mindset around food, understand the science of nutrition and how the body works. She learned to fuel properly which resulted in feeling more energized and setting new PRs. Now she is on a mission to help other runners avoid "hitting the wall", have a healthy relationship with food, and live their best life.

You can follow her on IG at @marathon.nutritionist

Dr. Matt Minard, DPT (@learn.2.run) joins the podcast to talk all about running form, running mechanics, and how to become morer efficient (read: faster!) runners with proper running form!

• The basics of your running gait cycle
• Why you should know what you look like when you run
• Footstrike: how & where to land
• Overstriding
• Importance of ankle mobility
• "Push with the tush"
• Arm carriage & upper body
• Running form drills & cues
• ...and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️🦩

--

Dr. Matt Minard received his Doctor of Physical Therapy degree from The University of Dayton in 2013, and then completed an orthopedic residency program in Charlotte, NC. Matt started an Instagram account (@learn.2.run) to help people run safely after he saw an uptick in running-related injuries after the pandemic started and many turned to running outdoors for exercise after gyms closed. Matt's passion is to keep people running because he personally understands how mentally and physically therapeutic running is. Learn.2.Run offers an abundance of free education along with training plans ranging from military to recreational runners. He’s not sure what the future holds but knows he won’t stop until the world is running safer.

Instagram: https://www.instagram.com/learn.2.run

Website: https://www.learn2run.club/

Dr. Alyssa Olenick, PhD of The Lyss Method (@doclyssfitness) join the show today to teach us all about our menstrual cycles, hormones, and our running and training!

• The physiology of the menstrual cycle
• How does this impact our performance?
• Periodizing our training around our cycle
• Periodizing our nutrition around our cycle
• What about hormonal contraception?
• Mastering the basics before worrying about "optimizing"
• What happens in menopause?
• Prioritize health, not performance
• & more!

--

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️🦩

--

Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both. https://doclyssfitness.com/

BUILD THAT BASE!!! Coach Nick Klastava (@nklastava) joins the podcast to talk all things "base-building" (and why it's SO important for you as a runner!)

• What is "Base-building"?
• Base-building vs. Volume-building
• Base-building vs. Race-specific training
• Workouts in a base-building phase
• Easy running rules: how & why?
• "Maintenance" & when to do maintenance in your schedule
• What is an "Off-season"?
• How to periodize your training to include base-building

Nick Klastava has been a runner on and off for almost 25 years, running in High School and College back in the early 2000's and then taking some time off and finding the sport again in a different more joyful, less pressure-filled way in 2009. Nick's journey has gone from a runner filled with mental blocks that plague all runners to becoming a runner filled with joy and belief in himself and not some numbers. He now helps runners as a USATF/RRCA certified coach at Lift Run Perform to help runners learn to truly believe in themselves, adapt their training to their hectic lives, and become the best runner possible while enjoying the process that is life along the way.

INSTAGRAM: https://www.instagram.com/nklastava

WEBSITE: https://liftrunperform.com/pages/about#nick

A VERY busy woman, Kelly Vigil (@moremilesmorefun) joins the podcast to talk about finding the time to run while also parenting 3 kids and working full-time!

• Learning to be flexible with your training schedule & your running goals
• Kelly's post-partum (X3!) running & training story
• Stroller running
• Running & breastfeeding
• Getting creative with the time you have available
• Put it on your calendar!
• "Mom guilt"/Parent guilt
• Post-partum depression & anxiety

Kelly Vigil is a mom to three, runner, & run coach. She has run 26 half marathons, 7 marathons, and one ultramarathon. When she isn't running, she is running after her kids that are 4 & under, working full-time in fundraising, organizing virtual races for charity, and coaching all levels of runners. Since she started running 10 years ago, she's run through her three pregnancies and postpartum stages, injuries/setbacks, and more. She likes to have fun and loves the running community!

IG: @moremilesmorefun

Founder of More Miles Races & Happy Runner Club

"How long will it take for me to reach xx time?" "How long will it take until I start seeing results?" "How long will it take until I get faster?" Coach Montana Depasquale (@coachmontanadepasquale) joins the show to discuss how long it takes to get faster! Spoiler alert: it depends!

• Why "how long until I see the results I want" isn't the right question you should ask
• Why a race PR isn't the only way to determine "improvement"
• Why training "harder" isn't always better
• Periodizing your training properly for best results
• Why can't I be in "peak" condition all the time?
• Why "testing your fitness" during your taper will sabotage your race day
• Why are my faster paces getting slower/feeling harder when I first start slowing down to easy effort on easy days?
• Committing to the timeframe it takes

Montana DePasquale is a certified running coach, wife, and mom. She's passionate about providing runners with evidence-based info, helping them cut through the 'noise' of information overload and misinformation. She's also passionate about getting more runners strength training, and providing good quality of care to pregnant and postpartum women runners. She's been running for over 15 years herself and is a former D1 track and cross country runner. Prior to working in the online space, she's coached at the high school and college levels. She loves helping runners go after their big goals, whether they're sub-3:00 marathoners or brand new to the sport run-walkers.

Instagram: https://www.instagram.com/coachmontanadepasquale
Website: https://coachmontanadepasquale.com/

IT'S COLD! Can you still run? YES! Are there things you should know? YES!!

• Winter running footwear options
• Dressing for the conditions
• How the cold impacts performance
• Fueling & hydrating when it's cold
• When does it become dangerous? Hypothermia, frostbite, extreme temperatures

Stay safe and have fun!

GI DISTRESS!! Why does it happen at the WORST times? How to figure out what's causing the issue? Sports Dietitian Meghann Featherstun (@featherstonenutrition) joins the show to talk about...

• What happens to our gastrointestinal tract/digestion when we run
• What are common causes of GI distress when running?
• Assessing fiber intake
• The role dehydration plays in GI issues
• Why osmolality matters in race fueling
• Different types of run fueling & how they're different
• GI issues and your menstrual cycler
• Sugar alcohols
• Running with IBS or Crohn's
• "Do I need to go on an elimination diet to figure out the problem?"
• How to keep a food diary to track GI issues
• How to carb-load; simple carbs or complex carbs?

Get your FREE Carb-Loading Guide!

Meghann on Instagram: @featherstonenutrition 

Meghann Featherstun, MS, RD, is a sports dietitian, wellness coach, runner, wife, mom of two little kiddos, and a full-blown nutrition geek/running freak. Her passion is helping people find their own personal balance of nutrition and fitness in their busy lives. For the last 13 years, she hasbeen working with people to help them find their happy place with nutrition, exercise, body composition and life!

Website: featherstonenutrition.com

Dr. Victoria Sekely DPT (@trainsmartrunstrong) joins the show to talk about a very important (and difficult) topic: coping with injury. In this episode, we cover a range of injury-related topics including:⁠

⁠🤕 The basics of injury prevention⁠

⁠🤕 What really happens when your injury "goes away" its own⁠

⁠🤕 When you need to see a physical therapist⁠

⁠🤕 Getting injured right before your big race; can you still run??⁠

⁠🤕 Signs & risk factors of stress fractures⁠

⁠🤕 The emotional challenges of injury⁠

⁠🤕 Fear of weight gain during injury rehab⁠

⁠🤕 Fear of fitness loss during injury rehab⁠

⁠🤕 Fear of reinjury and the psychological trauma of injury⁠

⁠

Follow Victoria on Instagram @trainsmartrunstrong

Website: https://www.trainsmartrunstrong.com/

⁠Victoria Sekely is a Manhattan-based Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.

⁠

Can you get "faster as a master", i.e. get faster over 40? Heck yes!! Claire Bartholic (@theplantedrunner) joins the podcast this week to talk about her journey in running her fastest times over the age of 40, and how your training as a masters runner might change compared to when you were younger!

• CAN you get faster over 40?
• How cross-training might benefit masters runners more
• Alternatives to the 7-day training week for additional recovery
• Why strength training is MORE important for masters runners
• Are you running too much or not running enough?
• Sleep tips for the busy person
• Other common considerations for masters runners!

Get your FREE Ultimate Fueling Guide for Runners here! 

Listen to Claire on The Run to the Top Podcast!

Claire Bartholic finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. She became a student of the marathon using Jeff Gaudette’s training philosophy and RunnersConnect coaching. With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. Claire is a multiple-time Boston Marathon qualifier, state Master’s Marathon Champion, and a competitive Master’s athlete. Claire is also the host of one of first and most popular running podcasts, The Run to the Top!

Sometimes it can feel like we're being bombarded with training data and metrics. What's important? What's not? What's "normal"? Learn about the basics of common running metrics including...⁠⁠

• GPS (pace & distance measurement)⁠
• Heart rate measurement⁠
• Cadence⁠
• Stride length⁠
• Vertical oscillation & vertical ratio⁠
• Ground contact time & ground contact time balance⁠
• Resting heart rate⁠
• Heart rate variability⁠
• Respiratory rate⁠
• "VO2Max" scores from your watch⁠
• "Garmin Training Status" ⁠

New training plans available now! Visit www.runningexplained.co/plans to learn more!

My guest this week, Jaci Wilson, is on the show to talk about BURNOUT, something that far too many of us experience at one point or another in our lives. Jaci is recovering from her own period of burnout and talks about understanding what burnout is, how to identify it, and how we can help prevent it. We also talk about how to create a healthy and sustainable relationship with running so that it adds to your life instead of takes away!

• What is burnout?
• Identifying the 12 stages of burnout 
• How do we come back from burnout?
• Creating a healthy & sustainable relationship with running
• How do we fit in "all the things" we need for our training?
• Mindful running
• And more!

--

Instagram: @jaci.wilson.runs

Website: jaciwilsonruns.com

Jaci Wilson is a self-taught runner turned run coach. She started running and ran her first half marathon in 2016, quickly learning the importance of not “just running.” After making some changes to her nutrition and strength training, she took 45min off her half marathon in 5 months and qualified for Boston in her first marathon 1.5 years later. Jaci uses the lessons she has learned through her struggles and different seasons of life to shorten the learning curve for other runners to see faster success. Jaci is an RRCA Certified Running Coach but really focuses on all the other aspects of running – nutrition, strength training, sleep, recovery, mindset work, mobility, self-care, etc. – what she refers to as “ALL THE THINGS.” Her passion lies in nutrition and raising awareness around the importance of female athletes in understanding how to work WITH their female physiology. Jaci believes running should fit INTO your life, that all running lessons can be applied to life, and that you can do ALL THE THINGS without it being time-consuming or overwhelming.

My guest this week is Sports Dietician Holley Samuel, MEd, RD, CPT (@fitcookienutrition) and we're talking about CARBS!!

• How do carbs work in our body compared to other fuel sources?
• Where do carb cravings come from?
• What is glycogen & how do glycogen stores work?
• Glycogen-depletion runs
• Post-run refueling strategies
• "Carb-Loading" in preparation for a long run or a race
• Carbs & blood sugar
• Considerations for runners with diabetes
• "Healthy eating" masking disordered eating (orthorexia)
• How to calculate YOUR carb needs as a runner!

Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Fit Cookie Nutrition. Holley works with runners and helps them learn to fuel their bodies without restriction, make peace with food, and prevent injuries to become stronger and faster runners for life.

Fit Cookie Nutrition on Instagram: https://www.instagram.com/fitcookienutrition 

Fit Cookie Nutrition Website: https://www.fitcookienutrition.com 

Physiotherapist Brodie Sharpe returns to the podcast to discuss RUNNING ECONOMY! What is it? How to improve yours? Those are the two big questions we tackle in this episode! 

Get your free e-books (Vol. 1 & 2) from Brodie on how to overcome injury, stay injury-free, and run faster! Get them here. 

• Running economy as a measure of "efficiency"
• VO2max and what it tells us
• Running form & biomechanics 
• Shoe weight
• Strength training
• The importance of following a proper training plan

--

Find Brodie Sharpe on Instagram | Listen to The Run Smarter Podcast

Brodie Sharpe has a Masters of Physiotherapy Practice and owns an online clinic treating runners. He is also the host of the Run Smarter Podcast where he teaches runners to make smarter training decisions to reduce the risk of injury, overcome current injuries and increase running performance.

--

TRAIN WITH RUNNING EXPLAINED!

Training plans available now! www.runningexplained.co/plans

Learn all about your runner's feet with Sports Podiatrist Suzanne Hamilton (@suzannehamiltonpodiatry)!! Our feet are what carry us around for all these miles, but how much do you know about properly caring for your feet, and how do the things we do during our training affect them? 

• THE CRASH COURSE ON BLISTERS!
• The cause of foot or toe numbness
• Bruised/blackened toenails
• Choosing shoes when you have hammertoes or bunions
• Sore & achy feet
• Choosing a proper shoe/rotating shoes
• How do carbon plate shoes impact our feet?
• When are orthotics appropriate?
• And more!

--

Suzanne Hamilton is one of a handful of podiatrists in Northern Ireland and the UK to gain a postgraduate certificate in podiatric sports medicine. Her specialty allows her to pursue her passion for helping athletes return to the top of their game. She has recently just opened her own studio within a multi-disciplinary clinic in Belfast to allow her to combine her passion of lower limb problems in sport and creativity as a small business owner.  She’s passionate to break the stigma around foot health and visiting a podiatrist whilst promoting the benefits of podiatry within the sporting environment.  Alongside her clinic she has worked part-time for Crusaders Football Club as part of the medical team, offering her skills in sports massage and podiatry.

Instagram: @suzannehamiltonpodiatry

Website: https://www.suzannehamiltonpodiatry.com/

My guest this week is Coach Danielle Hirt (@runwithcoachd) and we're discussing training for a half or a full marathon when your goal finish is in the 3/6 hour range! It's important to know how to train properly for the race YOU are going to run and how, or if, that training might differ from "commonly available" training knowledge (like the infamous 20-mile long run for marathon training) and training plans!

-Knowing when you're ready to step up the distance and train for a half or a full marathon

-What's a good timeframe for training (how many months)?

-How does a 3-hour long run prepare you for a 6-hour marathon?

-Fueling your runs & races! Real food options and race day tips

-Can weight loss & training for performance happen simultaneously?

-Training for a race with a course limit and planned stops like a RunDisney event

-Why our self-talk matters

-And more!

--

Danielle (Coach D) is a 13x marathoner, 25+ half marathon and all-around endurance athlete. She has over a decade of experience coaching runners and athletes of all abilities. Her specialties include strength training for runners, Couch to 5K, middle distance (5 milers & 10 milers) and long-distance (half & full marathon) training. Danielle is passionate about helping others learn to run pain-free and build strength & endurance to complete their running goals. Danielle is an RRCA Certified Running Coach, NASM Personal Trainer, TRX Instructor, Corrective Exercise Specialist, and Senior Fitness Specialist. She believes that nothing is impossible; the word itself reads I'm Possible.

Instagram: @runwithcoachd

Website: https://www.runwithcoachd.com/

Dr. Marie Whitt, DPT, (@dr.whitt.fit) is back on the podcast for this episode on pronation, foot motion, shoes, and more! What actually happens in your foot when you run? How does this influence the shoes you buy (and vice versa?) What can you do to make your feet strong? 

• Pronation: what are pronation and supination
• Correcting overpronation (& overcorrection)
• Heel whip and "egg beater" running gaits
• Stability vs. neutral shoes
• Footstrike! Heel, midfoot, toe - which and when?
• Carbon plate shoes
• At-home exercises for your feet!

Dr. Whitt's "Finding the Missing Link in Your Running and the 4 Routines to Fix It" Guide

Instagram: @dr.whitt.fit

Free "6 Week Couch to 5k Program"

Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!

In this solo episode, it's all about STRESS! Poor, misunderstood stress. Did you know that stress is actually a good thing, in the proper doses? Did you know how important the recovery from a stressor is? Do you know WHY chronically elevated cortisol is so dangerous?

• What IS stress?
• Chronic vs acute stress
• Stress & the stress response
• Allostatic load, and allostasis vs homeostasis
• Your lazy brain
• CORTISOL (when it's good, when it's bad, and the relationship between running, cortisol, and weight management)
• Considering and quantifying training load/training stress
• Cumulative fatigue, overreaching, and overtraining

-- 

Running Explained training plans available now! 

www.runningexplained.co/plans

This week we're talking about how to LEVEL UP your running game! Running Coach Sara Manderscheid (@sayrahrunshappy) talks about the things we can all do to take our running to the next level, including...

-How to set the right goals that challenge you (& the importance of thinking long-term)

-The difference that fueling makes in your performance and recovery

-Strength training importance and tips

-Sleep importance and tips

-Keeping easy days easy!

-Is more always better?

-Breaking up with the "fitness class culture" mentality

-Why recovery and rest are so important

...and more!

--

Sara Manderschied is a run coach, host of Colorado run retreats, and a Boston qualified runner. She has been running for the last 15 years and in 2019, ran her first marathon, securing a time to run in the Boston Marathon fall of 2021. Her mission is to deliver customized training plans for the novice to the experienced runner, from 5K to 100 miler athletes, and help each individual athlete become a strong + confident runner in the process. Her love of running and helping others propelled her to start her own coaching company, Elevate Your Running at the start of the pandemic. You can follow Sara's running adventures, positivity, and run tips on Instagram at @sayrahrunshappy.  

https://elevateyourrunning.com/

https://www.instagram.com/sayrahrunshappy/

Mental health = physical health! In this episode I sat down with Coach Lauren Sheu (@running.for.welllness), runner and mental health advocate, to talk about how running and mental health are intertwined! 

🧠WHY is running good for our mental health?⁠

🧠How the lessons we learn from running translate to our life⁠

🧠Breaking up with the "all or nothing" mentality⁠

🧠Learning to deal with uncomfortable emotions and finding the root cause of your emotional discomfort⁠

🧠Why running isn't a replacement for therapy (& how to find a therapist!)⁠

🧠Dealing with self-doubt, and how it's OK to not be OK even if someone "has it worse" than you⁠

--

Lauren Sheu is an RRCA Certified Running Coach, Mental Health Advocate, Speaker, Blogger, wife, and working mom. Lauren is the Owner and Founder of Running for Wellness, which was created with the purpose of helping people to improve their mental health and wellbeing through running.  Lauren coaches new runners, blogs about running and mental health, and volunteers at NAMI Keystone PA as a Mental Health Speaker and Family Support Group Facilitator. You can find her on Instagram as @running.for.wellness

This week Starla Garcia (@starla_shines), Registered Dietician and OTQ Marathoner joins the show to talk all about in-run and in-race fueling! Wondering if, when, or how to fuel during your runs and your races? In this episode we discuss...

• The importance of proper run & race fueling
• The common reasons runners neglect to fuel, or underfuel, their runs or races
• The recommendations of carbs per hour
• The different types of performance fuel options and the importance of individual preferences
• Common causes of GI distress 
• How poor race fueling is your number one obstacle to race day success
• The fueling requirements for a 6:00 marathoner vs a 3:00 marathoner
• ...And more!! 

Starla Garcia is a Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise. Now her story is what fuels her mission to dismantle the restrictive mindset and rules that runners create around diets, exercise, and body image to help them align their nutrition with their performance goals.

Questions about strength training and how it fits into your running? Wondering how important it is? RRCA Running Coach Stacey Gross (@s__gross) answers all your questions! We talk about...

• HOW & WHY strength training is important for runners
• Why hills don’t replace strength training
• How to include strength in your training
• Heavy weights/lower reps vs lighter reps/higher reps
• Key strength training moves for runners
• Bodyweight, bands, kettlebells, and weights
• Muscles soreness & DOMS
• Strength train pre- or post-run?
• Hip strength exercises
• Harder or more complicated doesn’t equal better!
• Strength in a taper
• AND MORE!!!

--

Stacey is an iced coffee-loving runner from the city of Brotherly Love. She is an RRCA Certified Run Coach and a member of the Run to the Finish coaching team. She is also a sponsored Klean Athlete. You will find Stacey putting in the work on the road and also in the gym. She strongly believes that to become a stronger runner you need to do more than just log miles. 

--

If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

In this episode, Dr. Marie Whitt (@dr.whitt.fit) and I talk all about CROSS-TRAINING as it relates to running! 

What *is* cross-training? Why and when would you include cross-training when you're training for a running-specific race? Do you NEED to include cross-training in your overall training?⁠ ...IT DEPENDS!⁠

⁠The big takeaway? Cross-training can be very beneficial but does NOT replace the sport-specific (or race-specific) training you need for your primary sport & goals!⁠

⁠*PLUS* we go over some common cross-training questions that I receive in the weekly question box including...⁠

⁠👉Can I cross-train instead of run for my Zone 2/easy aerobic development runs?⁠

⁠👉Can I cross-train in Zone 2 instead of doing run-walk intervals, because I don't like that I have to walk for parts of my easy runs⁠

⁠👉What is the recommended cross-training when you're training for a marathon?⁠

⁠👉Can I do my speedwork on a bike instead?⁠

⁠👉Can cross-training help strengthen or correct muscle imbalances or mobility issues in your hips?

--

Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!

Instagram: www.instagram.com/dr.whitt.fit

Website: www.drwhittfit.com

--

Jen Scott, RD, helps us break it down and talk about the FUNDAMENTALS OF NUTRITION for athletes. What are macronutrients? What are micronutrients? How do these things behave in our bodies and WHY do we need more of this or that than a non-runner might need?

In this episode we talk about...

Macronutrients:

1. Protein (& amino acids)

2. Carbohydrates (what ARE they?) + glycogen storage

3. Fats (and what "fat-burning" really means)

Micronutrients for Athletes

1. Vitamin D

2. Iron (and signs of iron deficiency)

Supplements! Yay or nay?

1. BCAAs

2. Preworkout

3. Collagen

4. Creatine

5. Beet juice/cherry juice

--

Jen Scott is a Registered Dietitian Nutritionist (R.D.N.) and Licensed Dietitian (L.D.) with over 17 years of experience. Since 2017, she has been guiding athletes and runners at all levels and stages learn how to better fuel themselves and meet their goals. She also creates meal plans and assists other clients in making adjustments to their current diets to improve their health.

Instagram: @marathonmara_rd

Website: Endurance Health and Nutrition

--

--

If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

Let's talk about shoes!! Every new runner is advised to go to a running shoe store to get "properly fitted for a pair of running shoes", but what does that MEAN? In this episode, we break down...

• A Brief History of Running Shoes
• Parts of a shoe: Uppers & Lowers
• FOAM!! & the principles of elastic energy return
• Stack Heigh, Heel Drop, Cushion
• Neutral vs Stability
• Carbon Plate Shoes
• Trail Shoes

--

If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

Thousands of runners get pregnant and give birth every year... but information about being a postpartum runner isn't nearly as readily available as it should be! Julie Leonard (@strongbodystrongmama) and Sarah Highland (@pelvicfloorandmore) are cutting through that dearth of information with their evidence-based "Ready to Run Postpartum" 10-week program specifically designed for postpartum runners to take the right steps, safely, toward strengthening their bodies and being able to return to running after giving birth!

LISTENERS OF THIS EPISODE GET 20% OFF "READY TO RUN POSTPARTUM" WITH CODE RunningExplained20 

In this episode, we talk about...

• Sarah & Julie's experiences as pregnant & postpartum runners/athletes
• "It's not normal to pee when you laugh" & other postpartum issues
• What's most important for postpartum runners to work on?
• The "Ready to Run Postpartum" program & how it works!

--

JULIE LEONARD is a mom of 3 small children, a wife, and the founder of Strong Body Strong Mama. Julie is a Pre and Postnatal Corrective Exercise Specialist and holds a Master’s Degree in Exercise Science from the University at Buffalo. She was a competitive swimmer at the national level for over 15 years including in college and the Canadian Olympic trials. Julie coaches expecting and new moms in her in-home studio in Columbus, OH as well as working with moms from all over the world virtually.

SARAH HIGHLAND is the owner of Pelvic Floor + More. She is an occupational therapist with 12+ years of experience and additional training to work as a pelvic floor therapist and prenatal/postpartum corrective exercise specialist. She provides home-based pelvic floor therapy to the Columbus, Ohio area. Most importantly, she is a mom to two very active littles! Running has always played a huge part in her life, and she is passionate about sharing this joy of movement by helping birthing people return to running safely!

--

If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

My guest this week is Steph Hnatiuk, aka @steph.the.runners.dietitian on Instagram, and we're talking about RUNNING and WEIGHT LOSS! But if you're looking for answers on how many calories to eat, or what specifically your meals should be made of in order to lose weight, you won't find those answers in this episode. In this hour-long discussion, we talk about...

The relationship we have with food

Why does running make you so hungry?

Why weight loss is so challenging, and why diet culture is damaging to athletes seeking performance goals

HOW weight loss and calorie deficits can safely fit into your running

Our weight loss expectations vs. weight loss reality

Mythbusting what can and what won't help you in your weight loss goals (intermittent fasting, supplements, specific diets, meal timing)

--

Steph Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and owner of Stephanie Hnatiuk Performance Nutrition. She helps runners of all levels achieve their personal best performance using her 3-step strategy- the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com

--

If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

Ever gotten injured? Statistically, yes you have! I sat down with Physiotherapist Brodie Sharpe, Host of The Run Smarter Podcast to talk about how we should approach running injuries, how to reduce our injury risk, and what returning to running while dealing with an injury looks like!

• When can you address an injury while continuing to run vs. needing to take time off?
• Red flags for when injuries are serious
• How "time off" impacts fitness
• Why pure rest is not the best way to address injuries
• How to reduce injury risk
• What does returning to running
• after injury look like?
• Is it ever the shoes' fault?

Find Brodie Sharpe on Instagram

Link to The Run Smarter Podcast

Link to The Breakthrough Running Clinic

Brodie Sharpe has a Masters of Physiotherapy Practice and owns an online clinic treating runners. He is also the host of the Run Smarter Podcast where he teaches runners to make smarter training decisions to reduce the risk of injury, overcome current injuries and increase running performance.