The Running Explained Podcast

Latest Episodes:

s1/e47 Hitting "The Wall" with Kristy Baumann, RD (@marathon.nutritionist) Dec 09, 2021

Show notes

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

s1/e46 The Mechanics of Running & Form with Dr. Matt Minard, DPT (@learn.2.run) Dec 02, 2021

Show notes

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/

s1/e45 Running & Your Menstrual Cycle with Dr. Alyssa Olenick, PhD (@doclyssfitness) Nov 25, 2021

Show notes

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/

s1/e44 Underfueling & the Myth of "Racing Weight" with Sports Dietitian Amy Goblirsch, RD (@the_running_dietitian) Nov 18, 2021

Show notes

Do you need to lose weight to become a faster runner? Is there such a thing as "racing weight"? Sports Dietitian Amy Goblirsch, RD (@the_running_dietitian) joins the podcast to talk about underfueling, performance, and Relative Energy Deficiency Syndrome (RED-S). What are the signs of underfueling? Intentional vs. unintentional underfueling Running & weight loss - can they coexist? Do you need to lose weight to get faster? Is there such a thing as "racing weight" and should you try to get there? "Weight gain" doesn't always mean weight gain "State-sanctioned" underfueling in college/elite programs & popular diet culture Relative Energy Deficiency Syndrome (RED-S) This episode is sponsored by GOODR SUNGLASSES! Get 15% off the best (in my opinion) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️🦩 -- Amy Goblirsch, RD is a sports dietitian who specializes in helping runners break free from dieting and learn how to listen and trust their bodies again. She helps runners become intuitive eaters and apply practical fueling to feel energized on and off the run. When she isn’t helping runners fuel their training, she is either running herself or trying to keep up with her toddler and dog. Instagram: www.instagram.com/the_running_dietitian Website: longrunnutrition.co

s1/e43 Base-Building (& Off-Seasons) with Nick Klastava (@nklastava) Nov 11, 2021

Show notes

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

s1/e42 Parenting, Working, & "Finding the Time" to Run with Kelly Vigil (@moremilesmorefun) Nov 04, 2021

Show notes

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

s1/e41 "How Long Does It Take To Get Faster?" with Coach Montana Depasquale (@coachmontanadepasquale) Oct 28, 2021

Show notes

"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/

s1/e40 The Cold Weather Running Episode Oct 19, 2021

Show notes

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!

s1/e39 "Runner's Stomach" & GI Issues with Meghann Featherstun, RD (@featherstonenutrition) Oct 12, 2021

Show notes

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

s1/e38 Injury & How to Cope (Emotionally) with Dr. Victoria Sekely, DPT (@trainsmartrunstrong) Oct 05, 2021

Show notes

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.

⁠

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