The Running Explained Podcast

Latest Episodes:

s3/e23 The Different Between Rehab vs. Prehab with Dr. Marie Whitt, DPT (@dr.whitt.fit) Jun 22, 2023

Show notes

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

s3/e22 Let's Talk About Low Carb Diets for Endurance Athletes with Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition) Jun 15, 2023

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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

*s3/e21 The Slow AF Run Club & Creating Inclusivity in the Running Community with Martinus Evans (@300poundsandrunning | @runslowaf) Jun 08, 2023

Show notes

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

s3/e20 Muscle Fatigue & What Causes It with Dr. Phil Batterson, PhD (@criticalO2) Jun 01, 2023

Show notes

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.

*s3/e19 Sports Nutrition Marketing with Stevie Lyn Smith, MS, RDN, CSSD, CDN (@stevielynlyn) May 25, 2023

Show notes

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.

s3/e18 Foam Rolling, Fascia, & "Assisted Recovery" with Dr. Duane Scotti, DPT, PhD (@sparkhealthyrunner) May 18, 2023

Show notes

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!

s3/e17 Runner Q&A with Coach Elisabeth May 11, 2023

Show notes

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!

*s3/e16 Training by Time vs Distance with Coach Elisabeth May 04, 2023

Show notes

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!

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!

s3/e15 Becoming a Six Star Finisher with Ashley Mateo (@ashleymateo) Apr 27, 2023

Show notes

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.

s3/e14 The Boston Marathon Recap Apr 20, 2023

Show notes

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!

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