The Running Explained Podcast

Latest Episodes:

s2/e09 Body Composition & Recomposition for Runners with Steph Hnatiuk, RD (@steph.the.runners.dietitian) Mar 17, 2022

Show notes

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

*s2/e08 The Science of "Aerobic" & "Anaerobic" Running with Coach Laura Norris (@lauranorrisrunning) Mar 10, 2022

Show notes

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.

s2/e07 Winning Dopey & Training for Multi-Race Events with Brittany Charboneau (@funnyrunner26.2) Mar 03, 2022

Show notes

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/

*s2/e06 The Science of Sleep & Athletic Performance with Dr. Amy Bender, MS, PhD (@sleep4sport) Feb 24, 2022

Show notes

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.

s2/e05 So You Want To Run Your First Marathon! with Coach Chris Knighton (@knightonruns) Feb 17, 2022

Show notes

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

s2/e04 How to Make Running Friends with Coach Whitney Heins, Founder of @TheMotherRunners Feb 10, 2022

Show notes

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/

s2/e03 Intro to Trail Running with Elizabeth Jansen Amell (@elizabeth_healthy_life) Feb 03, 2022

Show notes

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

s2/e02 Chasing Big Goals & Running A Sub-3 Marathon with Coach Michelle Baxter (@therunnersplate) Jan 27, 2022

Show notes

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!

s2/e01: Hormone Health for Runners with Kirsten Screen, RD, MPH (@screennutrition) Jan 20, 2022

Show notes

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.

s1/e48 Staying Motivated in Winter with Amy Haas (@raceacrossthestates) Dec 16, 2021

Show notes

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

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