The Running Explained Podcast

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s2/e39 Become an "Anti-Biohacker" with Dr. Adrian Chavez, MS, PhD (dr.adrian.chavez) Nov 09, 2022

Show notes

“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

s2/e38 Depression, Running, Mental Health, & more with Will Frantz (@will.c.frantz) Oct 27, 2022

Show notes

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

s2/e37 Back to Back Marathons (& other races) with Stevie Lyn Smith, MS, RDN, CSSD, CDN Oct 20, 2022

Show notes

Trying to run BACK TO BACK marathons (or other races?) Sports Dietitian Stevie Lyn Smith joins the show to help you understand how to handle running two big endurance events two days, two weeks, or two months in a row! Understanding the most important things about running back-to-back races: when is it a good idea, when is it a bad idea? Discussing the types of training that might be required The basic principles of optimizing recovery between races General training guidelines between two races Stevie Lyn's experience advising Shalane Flanagan on her bloodwork in 2021 when Shalane ran 6 marathons in 42 days Carb-loading before and between races How to start recovering as soon as you cross the finish line Discussing how some athletes are genetically gifted when it comes to durability, resilience, and recovery -- 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! -- Stevie Lyn Smith 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.

s2/e36 Chicago Marathon Recap Oct 13, 2022

Show notes

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! 🕶️

s2/e35 How to Take Time Off & Keep Believing in Yourself with Kim Clark (@trackclubbabe) Oct 06, 2022

Show notes

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.

s2/e34 Plantar Fasciitis with Dr. Duane Scotti, DPT, PhD, OCS (@sparkhealthyrunner) Sep 29, 2022

Show notes

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!

s2/e33 Running Lingo with Coach Claire Bartholic (@theplantedrunner) Sep 22, 2022

Show notes

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!

s2/e32 Understanding "The Athlete Plates" with Cortney Berling, RD, MPH (@eatwell.runbetter) Sep 15, 2022

Show notes

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!

s2/e31 Your Knees & Running with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc) Sep 08, 2022

Show notes

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!

s2/e30 Running for Health, & "Health vs. Performance" with Elizabeth Knight, PhD, DNP, FNP-C (@flowerpower.health) Sep 01, 2022

Show notes

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.

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