The Running Explained Podcast

Latest Episodes:

s1/e37 "Faster Over 40" Training as a Masters Runner with Claire Bartholic (@theplantedrunner) Sep 28, 2021

Show notes

Can you get "faster as a master", i.e. get faster over 40? Heck yes!! Claire Bartholic (@theplantedrunner) joins the podcast this week to talk about her journey in running her fastest times over the age of 40, and how your training as a masters runner might change compared to when you were younger!

CAN you get faster over 40?
How cross-training might benefit masters runners more
Alternatives to the 7-day training week for additional recovery
Why strength training is MORE important for masters runners
Are you running too much or not running enough?
Sleep tips for the busy person
Other common considerations for masters runners!

Get your FREE Ultimate Fueling Guide for Runners here!

Listen to Claire on The Run to the Top Podcast!

Claire Bartholic finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. She became a student of the marathon using Jeff Gaudette’s training philosophy and RunnersConnect coaching. 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 is also the host of one of first and most popular running podcasts, The Run to the Top!

s1/e36 Running Metrics & What Your Watch Is Telling You with Coach Elisabeth Sep 21, 2021

Show notes

Sometimes it can feel like we're being bombarded with training data and metrics. What's important? What's not? What's "normal"? Learn about the basics of common running metrics including...⁠⁠

GPS (pace & distance measurement)⁠
Heart rate measurement⁠
Cadence⁠
Stride length⁠
Vertical oscillation & vertical ratio⁠
Ground contact time & ground contact time balance⁠
Resting heart rate⁠
Heart rate variability⁠
Respiratory rate⁠
"VO2Max" scores from your watch⁠
"Garmin Training Status" ⁠

New training plans available now! Visit www.runningexplained.co/plans to learn more!

s1/e35 Runner's Burnout with Coach Jaci Wilson (@jaci.wilson.runs) Sep 07, 2021

Show notes

My guest this week, Jaci Wilson, is on the show to talk about BURNOUT, something that far too many of us experience at one point or another in our lives. Jaci is recovering from her own period of burnout and talks about understanding what burnout is, how to identify it, and how we can help prevent it. We also talk about how to create a healthy and sustainable relationship with running so that it adds to your life instead of takes away!

What is burnout?
Identifying the 12 stages of burnout
How do we come back from burnout?
Creating a healthy & sustainable relationship with running
How do we fit in "all the things" we need for our training?
Mindful running
And more!

Instagram: @jaci.wilson.runs

Website: jaciwilsonruns.com

Jaci Wilson is a self-taught runner turned run coach. She started running and ran her first half marathon in 2016, quickly learning the importance of not “just running.” After making some changes to her nutrition and strength training, she took 45min off her half marathon in 5 months and qualified for Boston in her first marathon 1.5 years later. Jaci uses the lessons she has learned through her struggles and different seasons of life to shorten the learning curve for other runners to see faster success. Jaci is an RRCA Certified Running Coach but really focuses on all the other aspects of running – nutrition, strength training, sleep, recovery, mindset work, mobility, self-care, etc. – what she refers to as “ALL THE THINGS.” Her passion lies in nutrition and raising awareness around the importance of female athletes in understanding how to work WITH their female physiology. Jaci believes running should fit INTO your life, that all running lessons can be applied to life, and that you can do ALL THE THINGS without it being time-consuming or overwhelming.

s1/e34 Carbs, Glycogen, & Carb-Loading with Holley Samuel, RD, MEd, CPT (@fitcookienutrition) Aug 31, 2021

Show notes

My guest this week is Sports Dietician Holley Samuel, MEd, RD, CPT (@fitcookienutrition) and we're talking about CARBS!!

How do carbs work in our body compared to other fuel sources?
Where do carb cravings come from?
What is glycogen & how do glycogen stores work?
Glycogen-depletion runs
Post-run refueling strategies
"Carb-Loading" in preparation for a long run or a race
Carbs & blood sugar
Considerations for runners with diabetes
"Healthy eating" masking disordered eating (orthorexia)
How to calculate YOUR carb needs as a runner!

Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Fit Cookie 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.

Fit Cookie Nutrition on Instagram: https://www.instagram.com/fitcookienutrition

Fit Cookie Nutrition Website: https://www.fitcookienutrition.com

s1/e33 Running Economy with Brodie Sharpe of @runsmarterseries Aug 24, 2021

Show notes

Physiotherapist Brodie Sharpe returns to the podcast to discuss RUNNING ECONOMY! What is it? How to improve yours? Those are the two big questions we tackle in this episode!

Get your free e-books (Vol. 1 & 2) from Brodie on how to overcome injury, stay injury-free, and run faster! Get them here.

Running economy as a measure of "efficiency"
VO2max and what it tells us
Running form & biomechanics
Shoe weight
Strength training
The importance of following a proper training plan

Find Brodie Sharpe on Instagram | Listen to The Run Smarter Podcast

Brodie Sharpe has a Masters of Physiotherapy Practice and owns an online clinic treating runners. He is also the host of the Run Smarter Podcast where he teaches runners to make smarter training decisions to reduce the risk of injury, overcome current injuries and increase running performance.

TRAIN WITH RUNNING EXPLAINED!

Training plans available now! www.runningexplained.co/plans

s1/e32 Your Runner's Feet with Suzanne Hamilton, Sports Podiatrist (@suzannehamiltonpodiatry) Aug 17, 2021

Show notes

Learn all about your runner's feet with Sports Podiatrist Suzanne Hamilton (@suzannehamiltonpodiatry)!! Our feet are what carry us around for all these miles, but how much do you know about properly caring for your feet, and how do the things we do during our training affect them?

THE CRASH COURSE ON BLISTERS!
The cause of foot or toe numbness
Bruised/blackened toenails
Choosing shoes when you have hammertoes or bunions
Sore & achy feet
Choosing a proper shoe/rotating shoes
How do carbon plate shoes impact our feet?
When are orthotics appropriate?
And more!

Suzanne Hamilton is one of a handful of podiatrists in Northern Ireland and the UK to gain a postgraduate certificate in podiatric sports medicine. Her specialty allows her to pursue her passion for helping athletes return to the top of their game. She has recently just opened her own studio within a multi-disciplinary clinic in Belfast to allow her to combine her passion of lower limb problems in sport and creativity as a small business owner. She’s passionate to break the stigma around foot health and visiting a podiatrist whilst promoting the benefits of podiatry within the sporting environment. Alongside her clinic she has worked part-time for Crusaders Football Club as part of the medical team, offering her skills in sports massage and podiatry.

Instagram: @suzannehamiltonpodiatry

Website: https://www.suzannehamiltonpodiatry.com/

s1/e31 Training for a 6-Hour Marathon or a 3-Hour Half Marathon with Coach Danielle Hirt (@runwithcoachd) Aug 10, 2021

Show notes

My guest this week is Coach Danielle Hirt (@runwithcoachd) and we're discussing training for a half or a full marathon when your goal finish is in the 3/6 hour range! It's important to know how to train properly for the race YOU are going to run and how, or if, that training might differ from "commonly available" training knowledge (like the infamous 20-mile long run for marathon training) and training plans!

-Knowing when you're ready to step up the distance and train for a half or a full marathon

-What's a good timeframe for training (how many months)?

-How does a 3-hour long run prepare you for a 6-hour marathon?

-Fueling your runs & races! Real food options and race day tips

-Can weight loss & training for performance happen simultaneously?

-Training for a race with a course limit and planned stops like a RunDisney event

-Why our self-talk matters

-And more!

Danielle (Coach D) is a 13x marathoner, 25+ half marathon and all-around endurance athlete. She has over a decade of experience coaching runners and athletes of all abilities. Her specialties include strength training for runners, Couch to 5K, middle distance (5 milers & 10 milers) and long-distance (half & full marathon) training. Danielle is passionate about helping others learn to run pain-free and build strength & endurance to complete their running goals. Danielle is an RRCA Certified Running Coach, NASM Personal Trainer, TRX Instructor, Corrective Exercise Specialist, and Senior Fitness Specialist. She believes that nothing is impossible; the word itself reads I'm Possible.

Instagram: @runwithcoachd

Website: https://www.runwithcoachd.com/

s1/e30 Motivation, Mindset, & Racing with Amy Haas (@raceacrossthestates) Aug 03, 2021

Show notes

My guest this week is Amy Haas, aka @raceacrossthestates! In this episode, we're talking about motivation, mindset, mental toughness in races, and more! When over-relying on motivation is not a good strategy Motivation vs. habit and accountability Learning to "flip the script" on negative thoughts & negative self-talk Expectations vs. reality when you're in a race Staying mentally tough during races and hard workouts Learning to not panic! And more! Amy Haas is a runner with an ultimate goal to run a half marathon in every single state - with 40/50 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

s1/e29 Pronation, Feet & Shoes with Dr. Marie Whitt (@dr.marie.whitt) Jul 27, 2021

Show notes

Dr. Marie Whitt, DPT, (@dr.whitt.fit) is back on the podcast for this episode on pronation, foot motion, shoes, and more! What actually happens in your foot when you run? How does this influence the shoes you buy (and vice versa?) What can you do to make your feet strong?

Pronation: what are pronation and supination
Correcting overpronation (& overcorrection)
Heel whip and "egg beater" running gaits
Stability vs. neutral shoes
Footstrike! Heel, midfoot, toe - which and when?
Carbon plate shoes
At-home exercises for your feet!

Dr. Whitt's "Finding the Missing Link in Your Running and the 4 Routines to Fix It" Guide

Instagram: @dr.whitt.fit

Free "6 Week Couch to 5k Program"

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!

s1/e28 STRESS (& Running) Jul 20, 2021

Show notes

In this solo episode, it's all about STRESS! Poor, misunderstood stress. Did you know that stress is actually a good thing, in the proper doses? Did you know how important the recovery from a stressor is? Do you know WHY chronically elevated cortisol is so dangerous?

What IS stress?
Chronic vs acute stress
Stress & the stress response
Allostatic load, and allostasis vs homeostasis
Your lazy brain
CORTISOL (when it's good, when it's bad, and the relationship between running, cortisol, and weight management)
Considering and quantifying training load/training stress
Cumulative fatigue, overreaching, and overtraining

Running Explained training plans available now!

www.runningexplained.co/plans

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