The Running Explained Podcast

Latest Episodes:

s1/e17 Using Power as a Running Metric with Nathan Fenton of RunPowerCoach May 04, 2021

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What is power, do you ask? Well, this episode with Nathan Fenton of RunPowerCoach will teach you all about what "power" is, how you measure it, why it's useful, and then of course the conversation just gets nice and nerdy about training like all conversations between running coaches tend to do!! I learned some VERY cool stuff from Nathan in this conversation, so I know you'll learn some very cool things too!⁠ ⁠ What is power and how is it different from pace or heart rate?⁠ How do you measure power?⁠ Using power to set your goals and find your goal pace efforts (& modeling outcomes)⁠ Converting training plans to use power⁠ Using power on easy run days⁠ How to quantify training load with power⁠ Can you use "Power" on a treadmill or using the watts output on a peloton tread?⁠ - Nathan is a lifelong endurance athlete and fascinated by the many different coaching methodologies. As an athlete, he has completed Ironman Triathlons in Australia, Europe and the UK, competed in running races from 5km to 100km and is a big proponent of heavy strength work for endurance athletes. As a coach he has taught running technique since 2014, written online training programs since 2016 and is always tinkering with principles from other sports to see how they can apply to endurance sport. Get in touch with Nathan! nathan@enferrunning.com.au www.runpowercoach.com www.instagram.com/runpowercoach www.instagram.com/snowyfenton www.facebook.com/runpowercoach www.twitter.com/runpowercoach -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e16 Dissecting a Bad Run, Workout, or Race Apr 30, 2021

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Bad days... we all have them! But there is a heck of a lot to learn from the days that don't go the way we planned. In this episode, we break down the common causes behind "bad days", whether in a normal everyday run, in a workout, or on race day and cover topics like... Cumulative Fatigue Expectation vs Reality WHY you keep your easy days easy HOW to execute a workout Workout Paces & Why? Race Paces & Goal Setting Race Strategy Fueling & Hydration Training for the Course/Conditions The Taper -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e15 Common Running Injuries with Carmen Scuito Apr 27, 2021

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COMMON RUNNING INJURIES with Carmen Scuito, aka @chocolatemilkrunner! This episode is a massive survey of the most common running injuries, their symptoms, and their causes!⁠ ⁠ IT Band Syndrome⁠ Runner's Knee (Patellofemoral Syndrome)⁠ Inner Knee Pain/Bursitis⁠ What Hip Flexors Do⁠ Piriformis Syndrome⁠ Importance of Core Strength⁠ Quad & Hamstring Strains⁠ Shin Splints (& Stress Fractures)⁠ Soleus or Calf Pain/Burning⁠ Achilles Tendonitis⁠ The Importance of Ankle Mobility⁠ Plantar Fasciitis⁠ Peroneal Tendonitis⁠ ⁠ Also...⁠ IS IT THE SHOES??⁠ (i.e. can shoes cause or fix injuries?) ⁠Plus... bonus chatting about carbon-plate racing shoes! -- Carmen Scuito is a Las Vegas-based runner pursuing his advanced degree as a Physical Therapist. Find him on Instagram at @chocolatemilkrunner! -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e14 Running in the Heat & Heat Acclimation Apr 23, 2021

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Summer is coming... are you ready? In this episode, I break down everything you need to know about running in the heat and how to become acclimated to running in warmer temps! ⁠ 🌡️Thermoregulation & core temperature⁠ 🌡️What about humidity?⁠ 🌡️ALL ABOUT SWEATING!!⁠ 🌡️Signs of heat stress/heat stroke⁠ 🌡️How to stay hydrated⁠ 🌡️What happens during the heat acclimation process?⁠ 🌡️How to stay safe & perform well in the heat⁠⁠ -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e13 The "Rules of Running" (& when to break them) with Alison Staples Apr 21, 2021

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This episode was a total blast to record with Run Coach & Under Armour Running Ambassador Alison Staples (@alioop_0_o_runs on Instagram!) We went through some common "rules" of running and discussed if it was an *always* rule or if or when you can "break" that rule!! Some of the "rules" we discussed... Always follow a hard day with an easy day Never increase your miles by more than 10% each week Run most of your miles in your easy effort zone Build your base before adding speed Replace your shoe every 300-500 miles Never run when your pain at rest is 3/10 or greater A 180 cadence is the best cadence Alison Staples is an RRCA-certified running coach, a global run ambassador for Under Armour Running, the Co-Leader of Baltimore Based Run Club Riot Squad Running, and has been featured in Runner's World and Self Magazines! -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e12 How to Read a Training Plan Apr 16, 2021

Show notes

This week we're talking about TRAINING PLANS! What they are, why they are structured the way they are, differences between different plans, and how to read one! When & why do you need a training plan? Why & how are training plans structured the way they are! The basics of training periodization Race-specific training plans Base-building training plans How to read a training plan -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e11 Mobility & Running with Kaila Morgante (@Bodkick) Apr 13, 2021

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What is mobility and why is it SO important?? My guest this week is Kaila Morgante, aka @Bodkick on Instagram, and we took a dive into mobility this week: what it is, why it's important in running, and how to make sure you're working on it! We covered... Mobility vs. flexibility: which one is more important? What's really happening when something "feels tight"? How strength & mobility are related Common mobility issues in runners & how to address yours Fascia/trigger points/foam rolling/percussion massage "Are my glutes firing?" & the neuromuscular (mind/body) connections of running And more!! Apply to Bodkick's Strength for Runners Pilot Program! Kaila Morgante has been a part of the fitness field pretty much her entire life. She played various sports throughout high school and into college where she then began helping others develop their skills as a coach crew coach. A few years later, she began working as a running coach, group fitness instructor, and personal trainer and over the next 15 years continued to add to her knowledge base with spin, barre, Pilates, kettlebell, and TRX certifications and specializations in mobility and movement, nutrition for sports and exercise, and mental toughness. After her daughter was born, nearly 7 years ago, she started a corporate wellness firm, offering high-impact workplace programs to educate and encourage healthy engagement within companies. She began a running-focused page on Instagram called @BodKick about a year ago, that offers education and motivation for all levels of runners. Kaila is admittedly a geek about fitness and likes to deep dive into how things work. She also truly enjoys supporting people in their journey and firmly believes that with the right how-tos and positive motivation you can achieve anything! -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e10 "Ready to Run Postpartum" with Julie Leonard, MS & Sarah Highland, MS, OTR/L Apr 06, 2021

Show notes

Thousands of runners get pregnant and give birth every year... but information about being a postpartum runner isn't nearly as readily available as it should be! Julie Leonard (@strongbodystrongmama) and Sarah Highland (@pelvicfloorandmore) are cutting through that dearth of information with their evidence-based "Ready to Run Postpartum" 10-week program specifically designed for postpartum runners to take the right steps, safely, toward strengthening their bodies and being able to return to running after giving birth!

LISTENERS OF THIS EPISODE GET 20% OFF "READY TO RUN POSTPARTUM" WITH CODE RunningExplained20

In this episode, we talk about...

Sarah & Julie's experiences as pregnant & postpartum runners/athletes
"It's not normal to pee when you laugh" & other postpartum issues
What's most important for postpartum runners to work on?
The "Ready to Run Postpartum" program & how it works!

JULIE LEONARD is a mom of 3 small children, a wife, and the founder of Strong Body Strong Mama. Julie is a Pre and Postnatal Corrective Exercise Specialist and holds a Master’s Degree in Exercise Science from the University at Buffalo. She was a competitive swimmer at the national level for over 15 years including in college and the Canadian Olympic trials. Julie coaches expecting and new moms in her in-home studio in Columbus, OH as well as working with moms from all over the world virtually.

SARAH HIGHLAND is the owner of Pelvic Floor + More. She is an occupational therapist with 12+ years of experience and additional training to work as a pelvic floor therapist and prenatal/postpartum corrective exercise specialist. She provides home-based pelvic floor therapy to the Columbus, Ohio area. Most importantly, she is a mom to two very active littles! Running has always played a huge part in her life, and she is passionate about sharing this joy of movement by helping birthing people return to running safely!

If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e09 Dealing With Comparison, Guilt, & Mental Fatigue Apr 02, 2021

Show notes

How we FEEL about running is one of the most important things... so what do we do when things "feel" not so great? In this episode I discuss... -How do I stop comparing myself to other runners? -Dealing with guilt when you miss a run -What to do when a run doesn't go how you planned -Dealing with mental fatigue (wanting to stop) and mental 'burnout' on long runs -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e08 Running & Weight Loss with Steph Hnatiuk, RD (Steph The Runner's Dietitian) Mar 30, 2021

Show notes

My guest this week is Steph Hnatiuk, aka @steph.the.runners.dietitian on Instagram, and we're talking about RUNNING and WEIGHT LOSS! But if you're looking for answers on how many calories to eat, or what specifically your meals should be made of in order to lose weight, you won't find those answers in this episode. In this hour-long discussion, we talk about...

The relationship we have with food

Why does running make you so hungry?

Why weight loss is so challenging, and why diet culture is damaging to athletes seeking performance goals

HOW weight loss and calorie deficits can safely fit into your running

Our weight loss expectations vs. weight loss reality

Mythbusting what can and what won't help you in your weight loss goals (intermittent fasting, supplements, specific diets, meal timing)

Steph Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and owner of Stephanie Hnatiuk Performance Nutrition. 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

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

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

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