The Running Explained Podcast

Latest Episodes:

s1/e27 The Art & Science of Pacing with Chris McClung (@roguechris) Jul 13, 2021

Show notes

My guest this week is Chris McClung of Rogue Running, host of the Running Rogue podcast and co-host of the Clean Sport Collective podcast with Kara Goucher and Shanna Burnette, and I couldn't think of a better guest to discuss this week's topic: PACING! What IS pacing? The relationship between your pace and your effort How to effectively use your watch to pace yourself (& how NOT to use it) Finding your 'EASY PACE' and why easy running is important Using effort and heart rate to find your 'easy' Race pacing strategies "Banking time" as a race strategy - yay or nay? Race pace and race effort And more! -- Chris McClung is a runner, coach, co-owner of Rogue Running, host of the Running Rogue Podcast, and the co-host of the Clean Sport Collective Podcast with Kara Goucher and Shanna Burnette. https://www.roguerunning.com/ https://runningrogue.libsyn.com/ https://www.instagram.com/roguerunning/ https://www.instagram.com/roguechris/

s1/e26 "Leveling Up" with Coach Sara Manderscheid (@sayrahrunshappy) Jul 06, 2021

Show notes

This week we're talking about how to LEVEL UP your running game! Running Coach Sara Manderscheid (@sayrahrunshappy) talks about the things we can all do to take our running to the next level, including...

-How to set the right goals that challenge you (& the importance of thinking long-term)

-The difference that fueling makes in your performance and recovery

-Strength training importance and tips

-Sleep importance and tips

-Keeping easy days easy!

-Is more always better?

-Breaking up with the "fitness class culture" mentality

-Why recovery and rest are so important

...and more!

Sara Manderschied is a run coach, host of Colorado run retreats, and a Boston qualified runner. She has been running for the last 15 years and in 2019, ran her first marathon, securing a time to run in the Boston Marathon fall of 2021. Her mission is to deliver customized training plans for the novice to the experienced runner, from 5K to 100 miler athletes, and help each individual athlete become a strong + confident runner in the process. Her love of running and helping others propelled her to start her own coaching company, Elevate Your Running at the start of the pandemic. You can follow Sara's running adventures, positivity, and run tips on Instagram at @sayrahrunshappy.

https://elevateyourrunning.com/

https://www.instagram.com/sayrahrunshappy/

s1/e25 Running & Mental Health with Lauren Sheu (@running.for.wellness) Jun 22, 2021

Show notes

Mental health = physical health! In this episode I sat down with Coach Lauren Sheu (@running.for.welllness), runner and mental health advocate, to talk about how running and mental health are intertwined!

🧠WHY is running good for our mental health?⁠

🧠How the lessons we learn from running translate to our life⁠

🧠Breaking up with the "all or nothing" mentality⁠

🧠Learning to deal with uncomfortable emotions and finding the root cause of your emotional discomfort⁠

🧠Why running isn't a replacement for therapy (& how to find a therapist!)⁠

🧠Dealing with self-doubt, and how it's OK to not be OK even if someone "has it worse" than you⁠

Lauren Sheu is an RRCA Certified Running Coach, Mental Health Advocate, Speaker, Blogger, wife, and working mom. Lauren is the Owner and Founder of Running for Wellness, which was created with the purpose of helping people to improve their mental health and wellbeing through running. Lauren coaches new runners, blogs about running and mental health, and volunteers at NAMI Keystone PA as a Mental Health Speaker and Family Support Group Facilitator. You can find her on Instagram as @running.for.wellness

s1/e24 Specificity of Training with Coach Laura Norris (@lauranorrisrunning) Jun 15, 2021

Show notes

How do you train for the race you want to run? How does your training CHANGE AND DIFFER depending on your goals and experience? In this jam-packed episode with Coach Laura Norris (@lauranorrisrunning), we dive into "the specificity of training", what it means, and how to apply it to YOUR training! ⁠Some of the topics we cover include... HOW do you train for different race distances? ⁠ HOW does easy running work to make you faster?⁠ Is 80/20 running the best intensity split for your training?⁠ What changes between 5k, 10k, half, and full marathon training? Can you turn your 5k pace into your half marathon pace?⁠ How do you train for a hilly race?⁠ If I listed all the topics we covered, I would run out of room. This is a MUST-LISTEN and full of training answers big & small!⁠ -- 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. -- If you like the show, please remember to subscribe, rate it 5 stars, and tell your friends! Training plans available now! www.runningexplained.co/plans

s1/e23 Tempo Runs, Explained with Brian Lock (@roadrunner309) Jun 08, 2021

Show notes

What IS a "tempo run"? What do they do and when are they beneficial to include in your training? My guest this week is RRCA Coach Brian Lock (@roadrunner309) and we talk in depth and in detail about... What is (and is not) a tempo run? What is lactate threshold and how are threshold runs structured? What is the purpose of goal pace workouts in a training plan? The right (and wrong) way to execute a threshold workout/tempo run When tempo runs/threshold runs are NOT recommended ... and more!! Brian Lock is an RRCA-Certified Running Coach, sub-3 hour marathoner, and the world-record holder for fastest marathon with a soccer ball! Follow him on Instagram at @roadrunner309 or get connected with his coaching at RoadRunnerCoaching.com --

s1/e22 Fueling Your Runs & Races with Starla Garcia (@starla_shines) Jun 01, 2021

Show notes

This week Starla Garcia (@starla_shines), Registered Dietician and OTQ Marathoner joins the show to talk all about in-run and in-race fueling! Wondering if, when, or how to fuel during your runs and your races? In this episode we discuss...

The importance of proper run & race fueling
The common reasons runners neglect to fuel, or underfuel, their runs or races
The recommendations of carbs per hour
The different types of performance fuel options and the importance of individual preferences
Common causes of GI distress
How poor race fueling is your number one obstacle to race day success
The fueling requirements for a 6:00 marathoner vs a 3:00 marathoner
...And more!!

Starla Garcia is a Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise. Now her story is what fuels her mission to dismantle the restrictive mindset and rules that runners create around diets, exercise, and body image to help them align their nutrition with their performance goals.

s1/e21 Strength Training for Runners with Stacey Gross (@s__gross) May 25, 2021

Show notes

Questions about strength training and how it fits into your running? Wondering how important it is? RRCA Running Coach Stacey Gross (@s__gross) answers all your questions! We talk about...

HOW & WHY strength training is important for runners
Why hills don’t replace strength training
How to include strength in your training
Heavy weights/lower reps vs lighter reps/higher reps
Key strength training moves for runners
Bodyweight, bands, kettlebells, and weights
Muscles soreness & DOMS
Strength train pre- or post-run?
Hip strength exercises
Harder or more complicated doesn’t equal better!
Strength in a taper
AND MORE!!!

Stacey is an iced coffee-loving runner from the city of Brotherly Love. She is an RRCA Certified Run Coach and a member of the Run to the Finish coaching team. She is also a sponsored Klean Athlete. You will find Stacey putting in the work on the road and also in the gym. She strongly believes that to become a stronger runner you need to do more than just log miles.

If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e20 All About Cross-Training with Dr. Marie Whitt, DPT (@dr.whitt.fit) May 18, 2021

Show notes

In this episode, Dr. Marie Whitt (@dr.whitt.fit) and I talk all about CROSS-TRAINING as it relates to running!

What *is* cross-training? Why and when would you include cross-training when you're training for a running-specific race? Do you NEED to include cross-training in your overall training?⁠ ...IT DEPENDS!⁠

⁠The big takeaway? Cross-training can be very beneficial but does NOT replace the sport-specific (or race-specific) training you need for your primary sport & goals!⁠

⁠*PLUS* we go over some common cross-training questions that I receive in the weekly question box including...⁠

⁠👉Can I cross-train instead of run for my Zone 2/easy aerobic development runs?⁠

⁠👉Can I cross-train in Zone 2 instead of doing run-walk intervals, because I don't like that I have to walk for parts of my easy runs⁠

⁠👉What is the recommended cross-training when you're training for a marathon?⁠

⁠👉Can I do my speedwork on a bike instead?⁠

⁠👉Can cross-training help strengthen or correct muscle imbalances or mobility issues in your hips?

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!

Instagram: www.instagram.com/dr.whitt.fit

Website: www.drwhittfit.com

s1/e19 Fundamentals of Nutrition for Athletes with Jen Scott, RD (@marathonmama_rd) May 11, 2021

Show notes

Jen Scott, RD, helps us break it down and talk about the FUNDAMENTALS OF NUTRITION for athletes. What are macronutrients? What are micronutrients? How do these things behave in our bodies and WHY do we need more of this or that than a non-runner might need?

In this episode we talk about...

Macronutrients:

1. Protein (& amino acids)

2. Carbohydrates (what ARE they?) + glycogen storage

3. Fats (and what "fat-burning" really means)

Micronutrients for Athletes

1. Vitamin D

2. Iron (and signs of iron deficiency)

Supplements! Yay or nay?

1. BCAAs

2. Preworkout

3. Collagen

4. Creatine

5. Beet juice/cherry juice

Jen Scott is a Registered Dietitian Nutritionist (R.D.N.) and Licensed Dietitian (L.D.) with over 17 years of experience. Since 2017, she has been guiding athletes and runners at all levels and stages learn how to better fuel themselves and meet their goals. She also creates meal plans and assists other clients in making adjustments to their current diets to improve their health.

Instagram: @marathonmara_rd

Website: Endurance Health and Nutrition

If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e18 ALL ABOUT SHOES (Running Shoes 101) May 07, 2021

Show notes

Let's talk about shoes!! Every new runner is advised to go to a running shoe store to get "properly fitted for a pair of running shoes", but what does that MEAN? In this episode, we break down...

A Brief History of Running Shoes
Parts of a shoe: Uppers & Lowers
FOAM!! & the principles of elastic energy return
Stack Heigh, Heel Drop, Cushion
Neutral vs Stability
Carbon Plate Shoes
Trail Shoes

If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

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