The Running Explained Podcast

Latest Episodes:

s2/e19 How to Use a Track as an Endurance Runner with Jason Fitzgerald of Strength Running Jun 02, 2022

Show notes

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.

s2/e18 Run-Walk & How to Use It with Coach Elisabeth May 26, 2022

Show notes

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!

s2/e17 Training on a Treadmill with Amanda Brooks (@runtothefinish) May 19, 2022

Show notes

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/

s2/e16 Shin Splints with Dr. Marie Whitt, DPT (@dr.whitt.fit) May 12, 2022

Show notes

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

s2/e15 Hip Flexors with Dr. Lisa Mitro, DPT (@dr.lisa.dpt) Apr 28, 2022

Show notes

WHY DO MY HIP FLEXORS FEEL TIGHT?? Physical Therapist Dr. Lisa Mitro (@dr.lisa.dpt) joins the show to talk about the how and why behind hip flexor issues in runners! What are the hip flexors? "Why do my hip flexors feel tight??" Self-assessment for tightness versus weakness How to treat weak hip flexors How to treat tight hip flexors Stretching: yay or nay? Are weak hip flexors preventing you from increasing your cadence? and more!! Dr. Lisa Mitro is a physical therapist that specializes in the prevention and treatment of running injuries and has helped thousands of runners from across the globe. She’s on a mission to inspire and educate runners of all experiences and ages so they can continue running pain-free. She is a Richmond native and a true believer that movement is medicine. Find her on Instagram at @dr.lisa.dpt and on her website www.drlisadpt.com

s2/e14 Iron for Runners: What You Need To Know with Dr. McKale Montgomery, MS, PhD Apr 21, 2022

Show notes

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

s2/e13 The Boston Marathon with Coach Mary Johnson (@itsamarython) Apr 14, 2022

Show notes

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.

s2/12 Ultrarunning: Training, Fueling, & Logistics with Kylee Van Horn, RDN (@flynutrition3) Apr 07, 2022

Show notes

Interested in ultras? What IS an ultra, how do you train for one, and how the heck do you fuel such long endurance event? Sports RD Kylee Van Horn joins the show to discuss the basics of ultrarunning events, what she considers an "ultra" from a fueling standpoint, and what you need to know about fueling and hydration (and ALL the logistics) for your ultra event! What IS an ultra? Is it just by distance, or by time on feet? The standard ultra race distances Basic logistics for training & racing Fueling strategies for ultras Hydration & electrolytes for ultras and more! Kylee Van Horn, RDN is an endurance sports dietitian, who takes a balanced, sustainable approach to fuel the everyday 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 two Australian shepherds and ultra endurance husband, Sean.

s2/e11 How to Buy Running Shoes with Hollie Sick (@fueledbylolz) Mar 31, 2022

Show notes

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.

s2/e10 Making A Race Day Plan with Coach Elisabeth Mar 24, 2022

Show notes

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!

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