The Running Explained Podcast

Hiatus Announcement Sep 12, 2024

The Running Explained Podcast is taking a hiatus for the next few months but Coach Elisabeth will be back!

s4/e31 Where Does My Performance Anxiety Come From? (And How Can I Address It??) with Emily Perrin, LCSW Aug 29, 2024

Why can't I just THINK my way out of performance anxiety?? I should be mentally tougher!!
Have you ever had this internal struggle?

In this episode, former Division I athlete and licensed mental health therapist Emily Perrin flips the script on "mental toughness" and dives deep into the richer, more holistic concept of resilience. Emily helps us understand how resilience—rooted in childhood development, support, and self-compassion—offers a more complete set of tools for athletes navigating the mental and emotional ups and downs of training and racing. We explore how grounding techniques, body-based feedback, and self-compassion can turn pre-race jitters into a powerful tool for growth. With a focus on flexibility, self-awareness, and mindfulness, this conversation is packed with practical tips for building resilience and embracing the discomfort that comes with being an athlete. Coaches, take note—this one's all about empowering your athletes with a strengths-based approach!

GUEST BIO:

Emily Perrin, LMSW, is the CEO and Founder of Perrin Wellness and Performance, where she combines her expertise as a Licensed Master of Social Work, certified mindfulness and meditation teacher, and former Division I athlete to offer holistic mental health and performance coaching. Growing up in a sports-centric family with a Division I college basketball coach father and a background in competitive swimming and soccer, Emily’s journey has been deeply intertwined with athletics and coaching. However, her passion for mental health advocacy stems from her personal struggles with anxiety, depression, and PTSD, which led her to discover mindfulness and integrative health practices. With a Master's in Clinical Social Work from the University of Denver and advanced training in trauma-informed care, Emily is dedicated to transforming sports culture to be more mental health-aware and proactive in promoting overall well-being. She offers education, speaking engagements, workshops, and coaching to support athletes, coaches, and sport organizations in achieving fulfillment, joy, and success beyond just winning.

s4/e30 How Much Faster Can I REALLY Get as an Adult Runner? with Matt Chittim Aug 24, 2024

In this episode of the Running Explained podcast, I had the pleasure of chatting with Matt Chittim, coach and host of The Rambling Runner Podcast, about the incredible potential that runners have, no matter when they start. Matt and I dive into how age doesn't have to limit your running goals and why consistent training—what we call "training age"—is so crucial to reaching your full potential. We also get real about the fact that progress in running isn't always linear; there will be plateaus and challenges along the way. But as Matt reminds us, believing in your abilities and giving yourself the chance to see what you're truly capable of is key to unlocking that potential. If you've ever wondered how much faster you might be able to get as an adult runner (especially if you STARTED running as an adult), this episode is for you!

Matt Chittim is a coach, host of The Rambling Runner Podcast, father, husband, and proud masters' runner, helping promote and enhance the world-wide running community through podcasting, video, writing, and coaching!

https://theramblingrunner.com

*s4/e18 Your Hybrid Training Crash Course with Dr. Alyssa Olenick, PhD (@doclyssfitness) Aug 22, 2024

This week we are diving into HYBRID TRAINING for endurance runners with exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)!

Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and goes through hybrid training in the off-season all the way through your pre-race taper PLUS many more insights and educational tidbits along the way!

Dr. Alyssa Olenick 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.

www.doclyssfitness.com

s4/e20 The "Zone 2" Journey with Dr. Lisa Mitro, DPT (@dr.lisa.dpt) Aug 22, 2024

LET'S TALK ABOUT "ZONE 2"!! Dr. Lisa Mitro rejoins the show to share her Zone 2 running journey, and we talk all about the importance of this intensity zone for runners, what it is, how to find it, and so much more!!

What IS "Zone 2"? What are we ACTUALLY trying to achieve here?

How easy running can help prevent injury

Embracing slowing down (& how to convince runners it's OK to slow down!)

Common running form issues on easy runs

Using heart rate to define your easy zone

OTHER ways to find your easy zone!

How your race paces can get faster even if your easy paces don't change

...and so much more!

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠, or learn from her meticulously researched ⁠Instagram posts on a wide variety of running-related topics⁠!

GUEST BIO: Dr. Lisa is a Physical Therapist who helps runners prevent and treat injuries using practical tips, science-based research, and simple running-specific movements. She is also a run coach and certified running gait analyst. Through her treatment methods, she has helped thousands of runners return to pain free running and train smarter!

s4/e15 Quitting Alcohol & Finding Running with Luc Zoratto @marathon2sobriety Aug 22, 2024

This one is for my sober and sober-curious runners out there!! Luc Zoratto's journey into running and sobriety is a tale of community, empowerment, and self-discovery. After being in the "sober closet" for 5 years, he decided to share his sobriety journey publicly on LinkedIn after hitting a major milestone: qualifying for the Boston Marathon. Today, we're talking about quitting drinking, the personal nature of sobriety, and of course, the messy, hard work that comes with pushing yourself athletically AND personally!

Luc Zoratto (@marathon2sobriety) is a Sober Dad, Husband, Marathoner & Alcohol-Free Life Coach. He helps empower high-performing professionals and entrepreneurs to overcome the limitations that alcohol and drugs have on their lives. His mission is to promote a growth mindset that challenges the belief that hard work and alcohol go hand in hand, and inspire others to embrace a healthy and fulfilling lifestyle to help people realize their full potential.

https://www.marathon2sobriety.ca/

s4/e29 Rewiring Your Brain & Body for Better Running with Jay Dicharry, MPT, SCS Aug 15, 2024

Get ready to level up how your body MOVES! In this episode, biomechanical expert Jay Dicharry dives deep into the art and science of running with the second edition of his book, Running Rewired (seriously, go buy it), breaking down why movement quality is the secret sauce to staying injury-free and improving your form. Jay explains why mobility, stability, strength, and power aren't just buzzwords—they're the building blocks of skilled movement. He also shares his thoughts on the importance of tuning into your body's neural feedback and how focusing on one aspect of form at a time can make all the difference. Whether you're an office-bound runner or just looking to polish your stride, this conversation is packed with practical tips and insights to help you move better, run better, and feel better. Tune in and learn how to build a strong foundation for your running journey!

GUEST BIO:

Originally from New Orleans LA, Jay completed the Masters of Physical Therapy degree at Louisiana State University Medical Center and is a Board- Certified Sports Clinical Specialist. Jay built his international reputation as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia. Through this innovative venture, Jay was able to blend the fields of clinical practice and engineering to better understand and eliminate the cause of overuse injuries in endurance athletes. His unique approach goes outside the traditional model of therapy and aims to correct imbalances before they affect your performance.

Jay literally wrote the book on running gait assessments: he is author of "Running Rewired" and "Anatomy for Runners", writes columns for numerous magazines, and has published over thirty professional journal articles and book chapters. Jay has had an active research career, teaches nationally, and consults for numerous footwear companies, the US Air Force, USA Track and Field, and USA Triathlon. His ongoing research focus on footwear and the causative factors driving overuse injury continues to provide him cutting edge knowledge to educate and provide patients with an unmatched level of innovation and success. Having taught in the Sports Medicine program at UVA, he brings a strong bias towards patient education, and continues to teach nationally to elevate the standard of care for Therapists, Physicians, and Coaches working with endurance athletes.

s4/e28 Smash Your Mental Blocks & Perform Like a Champion with Sports Psychologist Ashley Eckermann, MS, MPM Aug 09, 2024

Does it sometimes feel like there is an actual barrier preventing you from achieving a goal? In this episode, Coach Elisabeth sits down with sports psychologist/mental performance coach (and, of course, endurance athlete enthusiast) Ashley Eckermann, to explore how our thoughts control our outcomes and WHY we run into these mental blocks!

From cultivating belief in oneself, to visualization exercises, to self-talk, Ashley provides strategies for handling common mental blocks like struggling with pace goals or mid-race doubts that runners often face. and offers practical strategies for overcoming them and continuing to ENJOY your favorite hobby (running!)

GUEST BIO:

Ashley Eckermann is the owner and founder of Maximize the Mind and she goes by a number of titles: sport psychology consultant, performance coach, mental skills coach, mental performance coach, performance psychology expert, sports injury specialist, but ultimately, she teaches athletes to be more competitive by learning strategies to manage their emotions more effectively!

s4/e27 Paris Preview: The 1500m Battle, Sifan's Triple, the Battle of the Marathon GOATs , & more! Aug 01, 2024

DUN-DUN-DA-DUN the Olympics are here! Coach Nick Klastava lends his analysis to this episode looking the major battle in the men's 1500m, the superstars in the women's 1500m, Sifan Hassan's decision to TRIPLE with the 5000m, 10000m, & marathon, and the battle of the Marathon GOATs: Kipchoge vs. Bekele. Who will come out on top??

s4/e26 Caffeine Jul 18, 2024

VROOM VROOM, BABY! Caffeine is THE most widely consumed psychoactive substance in the world, and it's one of the most commonly available ergogenic aids (i.e. substances that can improve athletic performance). In this episode we talk about the research behind caffeine and its effect on endurance performance, "fast" and "slow" metabolizers, dosing, timing, the placebo effect, caffeine's effect on heart rate, and more!

Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠⁠!

References:

Bangsbo, J., Jacobsen, K., Nordberg, N., Christensen, N. J., & Graham, T. (1992). Acute and habitual caffeine ingestion and metabolic responses to steady-state exercise. Journal of applied physiology (Bethesda, Md. : 1985), 72(4), 1297–1303. https://doi.org/10.1152/jappl.1992.72.4.1297 Barreto, G., Grecco, B., Merola, P., Reis, C. E. G., Gualano, B., & Saunders, B. (2021). Novel insights on caffeine supplementation, CYP1A2 genotype, physiological responses and exercise performance. European journal of applied physiology, 121(3), 749–769. https://doi.org/10.1007/s00421-020-04571-7 Beedie, C. J., Stuart, E. M., Coleman, D. A., & Foad, A. J. (2006). Placebo effects of caffeine on cycling performance. Medicine and science in sports and exercise, 38(12), 2159–2164. https://doi.org/10.1249/01.mss.0000233805.56315.a9

Collado-Mateo D, Lavín-Pérez AM, Merellano-Navarro E, Coso JD. Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis. Nutrients. 2020 Nov 24;12(12):3603. doi: 10.3390/nu12123603. PMID: 33255240; PMCID: PMC7760526. Glaister, M., Williams, B. H., Muniz-Pumares, D., Balsalobre-Fernández, C., & Foley, P. (2016). The Effects of Caffeine Supplementation on Physiological Responses to Submaximal Exercise in Endurance-Trained Men. PloS one, 11(8), e0161375. https://doi.org/10.1371/journal.pone.0161375 Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4

McClaran SR, Wetter TJ. Low doses of caffeine reduce heart rate during submaximal cycle ergometry. J Int Soc Sports Nutr. 2007 Oct 9;4:11. doi: 10.1186/1550-2783-4-11. PMID: 17925021; PMCID: PMC2164943.

s4/e25 “Why Am I Gaining Weight During Marathon Training?” and Other Questions About Weight & Body Composition with Holley Samuel, RD Jul 11, 2024

"Why am I GAINING weight in marathon training?? I'm running so much!" This week Holley Samuel, RD, returns to the pod for a conversation about weight loss, weight gain, 'weight anxiety', performance, health, and so much more!

KEY HIGHLIGHTS

Reasons for Weight Gain During Marathon Training
Shifting the Focus from Appearance to Performance and Health
Embracing Body Changes Throughout Different Stages of Life
Challenging the Moralistic View of Weight
Inclusivity and Health in Larger Bodies
Breaking Stereotypes in the Running Community
appearance vs. Performance in Elite Athletes
Seeking Multiple Opinions and Focusing on Overall Health

GUEST BIO Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Holley Fueled 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. https://holleyfuelednutrition.com

HOST BIO Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠⁠

s4/e24 Heat Series Part 2: Heat Acclimation, Cooling Strategies, & Hyperhydration Jul 05, 2024

HOW TO RUN BETTER IN THE HEAT: everything you need to know about heat acclimation/acclimatization, heat adaptation benefits, how long those benefits last, passive vs active heat training methods, cooling strategies, and hyperhydration!

KEY TOPICS

Differentiating Heat Acclimation and Heat Acclimatization
Methods of Heat Training for Runners
Benefits of Heat Acclimation for Runners
Physiological Changes in Heat Acclimation
Cooling Strategies for Hot Weather Performance
Hyperhydration Strategies for Improved Performance in the Heat
Considerations for Individual Hydration Needs in Extreme Conditions

Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠!

s4/e23: Heat Series Part 1: Why Running in the Heat Slows You Down So Much Jun 27, 2024

IT'S NOT YOU, IT'S JUST THE HEAT. But WHY do we slow down (sometimes a lot) in hot weather? Coach Elisabeth takes you through the science of hot weather endurance exercise and what's actually happening inside your body when you're going on that hot weather run

Chapters

00:00 - Introduction and Overview

02:26 - Running in the Heat: Performance Impact

05:26 Thermoregulation: Maintaining Core Temperature

08:20 - Hydration: Importance and Individual Needs

14:03 - Exertional Heat Stroke: Risks and Prevention

44:59 - The Importance of Staying Hydrated in Hot Weather

47:48 How Heat Affects VO2 Max and Performance

59:24 Dehydration: A Performance Killer in the Heat

01:08:04 Drink to Thirst or Follow a Hydration Schedule?

01:10:56 Managing Hydration for Optimal Performance in the Heat

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠!

s4/e/22 How Mobility Can Help Chronic Injury & Improve Running Performance Jun 20, 2024

Is MOBILITY the secret sauce to your running?? In this episode, Dr. Matt Silver, DPT (@alphaprojectphyzio) dive into the science of mobility and tissue quality! We talk about how hip extension, ankle dorsiflexion, and thoracic mobility are KEY for not only performance but long-term running success, talk about tightness - when you need to stretch vs strengthen - AND learn the surprising importance of big toe mobility for that perfect push-off! Plus, Dr. Matt teaches how to use those lacrosse balls and foam rollers properly!

GUEST BIO:

Dr. Matt Silver is a sports physical therapist, running coach, and running form analyst. He founded Alpha Project Phyzio & Performance, where he shares his innovative approach to helping distance runners, marathoners, ultra runners, CrossFitters, athletes, and coaches run better, with less pain, and reach their running goals. He works alongside his wife, Veronica, who is a pelvic floor physical therapist.

Buy: Built to Run

Follow on Instagram

Visit Alpha Project Phyzio

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠, or learn from her meticulously researched ⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠!

s4/e21 Data Driven Training for the Everyday Athlete with Jonah Rosner, MS, CSCS Jun 13, 2024

DATA DATA EVERYWHERE! VO2max, heart rate, training status, body battery, sleep score, intensity zones, HRV, heat acclimation status, training readiness, cadence, ground contact time, vertical oscillation... HOW DO YOU SORT THROUGH IT ALL?

Sports scientist Jonah Rosner, MS, CSCS, is here to help YOU understand 1) what's important and what's just noise, 2) how to accurately gather data, and 3) how to implement it in your training! We explore how to effectively use key data points such as distance, pace, heart rate, and subjective feel to guide your training, and discuss the importance of balancing objective data with personal intuition (just like the pros!)

WANT MORE FROM RUNNING EXPLAINED?

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Join The Run Club app for all the Running Explained training programs and resources, & upgrade to The Run Club PLUS for small-group coaching!

GUEST BIO:

Jonah is an applied sport scientist, strength and running coach/consultant living in Brooklyn, NY. Jonah spent the past 7 years working with athletes and teams from all major American Professional Team sports. Most recently, Jonah was the applied sports science coordinator for the Houston Texans in the NFL. At 25 he was one of the youngest sport scientist in NFL history. Jonah specializes in using the latest sports science technology and testing to individualize running and strength programs. He currently collaborates with Nike to run the Nike Running Performance Lab NYC. Jonah can be found on Instagram at @rosnerperformance where he shares practical tips on how to optimize marathon performance based on the latest research. His website is www.rosnerperformance.com

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠, or learn from her meticulously researched ⁠Instagram posts on a wide variety of running-related topics⁠!

Summer Preview & Your Running Wisdom Jun 06, 2024

"This is not an episode of The Running Explained Podcast" ;-)

UPCOMING EPISODES INCLUDE:

The Updated Running in the Heat Episode

Binge Eating in Distance Runners

Paris Olympics Preview

Data-Driven Training for the Everyday Runner

Why Do I Keep Getting Injured?

Hydration & Dehydration

s4/e19 Can You Do TOO MUCH Base-Building? & Other Questions Answered! with Coach Elisabeth May 23, 2024

ONE-TAKE Q&A RETURNS!! Answering extra questions from a recent Instagram story Q&A, Coach Elisabeth takes on YOUR questions about running, training, racing, and more! Learn about...

Tapering for a week-long running event

Can you do TOO MUCH base-building??

Keeping HR low while trying to increase cadence

Adding an extra day of cross-training late in marathon training

Handling race week nerves

Running in gusty winds

Trying to race a 5k the week after a marathon - yay or nay?

Age-graded running performance vs. equivalency calculators

AND MORE!

Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. Crush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching, or learn from her meticulously researched Instagram posts on a wide variety of running-related topics!

s4/e17 When Is It Time to STOP Chasing a Goal? with Claire Bartholic @theplantedrunner May 09, 2024

We are often praised for the relentless pursuit of a goal, but what about when it's actually better for you to STOP chasing that goal? Coach and runner Claire Bartholic (@theplantedrunner) shares her own journey of what it cost her to finally achieve her coveted sub-3 marathon goal... and why she decided to step away from marathons altogether after crossing that finish line.

KEY TAKEAWAYS!

Chasing big running goals requires dedication, yes, but it's essential to assess whether the goal is realistic and sustainable in the long term
Finding balance and enjoyment in running is crucial for long-term fulfillment.
Retiring from a specific goal does not diminish a coach's ability to guide and support athletes.
It's okay to pivot and pursue different goals that align with personal values and bring joy.
Validation from achieving a goal should not be the sole motivation for running; intrinsic satisfaction and personal growth are equally important.

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GUEST BIO

Coach Claire has helped hundreds of real runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential.

She's a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover.

As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based.

She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes. She hosts one of the most popular running podcast in the world, The Planted Runner, and her first book is The Planted Runner: Running Your Best With Plant-Based Nutrition.

s4/e16 Training & Racing in a Warming World with “Between Two Coaches” Amanda Katz + Nick Klastava May 02, 2024

Now that "warmer than normal" is the NEW "normal"... what do we need to know for our training and racing?? Hosts of the podcast Between Two Coaches, Amanda Katz and Nick Klastava are here to talk all about it!

So your race was canceled because it's too hot...
Prepping for hot weather races
Avoiding self-blame & unrealistic expectations when the temps rise
Heat acclimation tips
Learning to run on effort and focus on execution
...and more!!

Between Two Coaches is a weekly podcast that helps you enjoy the fitness world with a more human approach. In each episode, hosts Amanda Katz and Nick Klastava will bring problems faced in the fitness community to the surface and share solutions for creating a more sustainable, balanced mindset around your training goals. Consider this podcast your “go-to” on all things fitness, from a loving, supportive, no-BS lens!

s4/e14 A Q&A Episode: Your Questions Answered! with Coach Elisabeth Apr 18, 2024

LET'S GET SOME ANSWERS TO YOUR QUESTIONS! In this UNEDITED, one-take episode, Coach Elisabeth goes through the leftover questions from a recent Instagram Story Q&A!

Pre-written training plans & the Banana Republic pants analogy
Workouts in off-seasons
Post-half marathon recovery and the "reverse taper"
Why are my easy runs getting slower in marathon training?
Am I failing my easy run if its 75% easy/25% moderate?
Upset tummy post-run
Hilly race training
Long run workouts
"Slow release" gels
Keto for endurance runners?
"hey Coach Elisabeth"
Fueling during injury rehab
Improving marathon performance

...PLUS ALL THE TANGENTS, SIDEBARS, AND RANDOM OPINIONS YOU (PROBABLY) DIDN'T ASK FOR!

Train with Running Explained!

s4/e13 Double Threshold Training, aka "The Norwegian Method" with Dr. Phil Batterson, MS, PhD Apr 11, 2024

DOUBLE THRESHOLD TRAINING is one of the recent "trends" in high-level endurance training, but is this something that YOU should be doing in your own training? Exercise physiologist Dr. Phil Batterson rejoins the show today to talk about this training framework and how it's ACTUALLY implemented (plus takeaways and guidance for the everyday runner and what they can do in their training to maximize their threshold workouts and overall training load!)

s4/e12 When SHOULD You Skip A Run or Workout? with Coach Elisabeth Apr 04, 2024

Much is made of dedication and "no days off" in the running world... except, sometimes, you SHOULD skip a run or take the day off! Conversely, sometimes that little voice in your head can convince you that you shouldn't for your run today... when actually, it's in your best interest that you do! But how to figure out the difference? And why does it matter?

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Wondering how YOU should train? Wondering what types of runs & workouts YOU should do to reach your running goals?
TRAINING PLANS for 5k through Marathon, beginner to experienced, AND base-building & Speed Base plans!
The Run Club app is AVAILABLE NOW! Access all training plans plus new strength training programs + resources and more!

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Studies referenced in this episode

PMID: 19131473

PMID: 29845840

PMID: 35708888

PMID: 34223608

PMID: 26194576 PMID: 29073412

s4/e11 Everything You Need to Know About VO2max with Coach Elisabeth Mar 29, 2024

Let's dive into VO2max! In this episode, Coach Elisabeth unravels the intricacies of VO2Max, its measurement, and its significance in endurance performance. How much do you ACTUALLY need to focus on VO2max?

What VO2max measures, and the variations in ranges observed across different populations, spanning from beginners to elite athletes.
The challenges associated with accurately assessing VO2Max, particularly through fitness wearables
A comparison between VO2Max tests and other assessments (like lactate threshold) as a predictor of performance
What VO2max workouts actually look like
And more!

s4/e10 How Long Does It ACTUALLY Take To Lose Fitness? with Coach Elisabeth Mar 21, 2024

Your fitness isn't as fragile as you think it is!! Fitness loss is not as quick or significant as many people fear, and taking a few days or week off has essentially no impact on your fitness. And while detraining is a natural part of the training process and can be beneficial in certain contexts, taking long weeks or months off will definitely result in a detraining effect... but what does that timeline look like?

s4/e09 Running & Living with Chronic Illness with Dr. Kate Bochnewetch, PT, DPT, CSCS Mar 07, 2024

My guest this week is Dr. Kate Bochnewetch, and we are delving into the world of running and training while living with a chronic illness. Drawing from her own journey coping with chronic migraines, Ehlers-Danlos syndrome, and POTS, Kate sharess valuable insights into being a runner with chronic illness and how to navigate a "new normal" in goal-setting and training management.

We explore the unique hurdles confronted by runners dealing with chronic illnesses, offering guidance on modifying training routines, making informed choices, and asserting autonomy in goal-setting, stressing the collaborative approach of working with professionals like dietitians while highlighting the essential balance and self-care required for success!

-- Kate Bochnewetch PT, DPT, CSCS is a Western NY based physical therapist and lifelong runner. She graduated from Nazareth College with her Bachelor’s of Science degree and Doctorate of Physical Therapy. Kate is also an RRCA Run Coach, Certified Strength and Conditioning Specialist, and Level 1 Certified Running Gait Analyst. Her passion for working with runners has lead her to found The Running DPT LLC to pursue a career in performance based rehabilitation and run coaching, working with runners to improve performance, return to running after an injury, injury prevention, and much more. Her current focus is training and coaching runners living with chronic illness through 1:1 and group platforms.

s4/e08 "No, Running Won't Break Your Metabolism" with Dr. Stephanie Compton, PhD, RD Feb 29, 2024

Let's talk about METABOLISM! No, running doesn't "break" your metabolism; no, your metabolism doesn't screech to a halt once you turn 40. Metabolism and nutrition researcher Dr. Stephanie Compton, PhD, RD, joins the show to discuss metabolism and its impact on our bodies. It's not just about burning calories; it also includes the biochemical processes that build and break down substances in our bodies. Learn about different macronutrient substrates and how our bodies can use them for energy! This conversation explores the topics of metabolic flexibility, metabolic syndrome, age-related metabolic decline, the importance of exercise and muscle mass, supporting metabolism for active individuals, unrealistic expectations of metabolism, and the basics of metabolism.

REFERENCES https://doi.org/10.1126/science.abe5017 https://doi.org/10.1371/journal.pone.0040503

https://enicto.bsc.gwu.edu/web/enicto

Stephanie Compton, PhD, RD, LDN is a postdoctoral researcher whose research focuses on the intersections of nutrition, physical activity, and metabolism on cancer outcomes and survivorship. Stephanie is passionate about bridging the gap between science and real life to help others ask questions and dig deeper into nutrition. She has been communicating science via Instagram for over 5 years (@steph.compton.phd) where she talks about science and nutrition education with nuance. She is currently training for her first ultra-marathon.

s4/e07 The Half Marathon Training Episode! with Coach Elisabeth Feb 22, 2024

LET'S DIVE INTO THE HALF MARATHON! This episode with Coach Elisabeth delves into half marathon training: uncover the secrets to conquering this popular race distance, armed with insights that focus on optimal performance. From building your aerobic endurance foundation to mastering targeted workouts like lactate threshold sessions, elevate your performance to new heights and set the stage for a fabulous half marathon journey!

We cover the art of pacing, steering clear of race pace obsession, and common pitfalls faced by half marathoners, from hitting the wall to training errors and pacing dilemmas. Learn to fine-tune your half marathon training with tips on adequate fueling, hydration, and the importance of easy effort running!

Unlock the rewards of the half marathon—a powerhouse training investment offering experience, fitness, satisfaction, and growth without the marathon time commitment. Gain a deep appreciation for the significance of this challenging distance as she guides you through the history, training phases, and the joy of enjoying the experience!

s4/e06 How (& Why) To Increase Your Running Volume with Coach Elisabeth Feb 15, 2024

Let's run MORE!! Why? In this episode with Coach Elisabeth, we talk about how to increase running volume effectively and the importance of finding the right balance between volume and frequency, and the relationship between volume and speed. Practical tips for adding volume to your training week include adding another day of running and distributing volume increases throughout the week, plus the importance of easy effort running and the limitations of the 10% rule. She also highlights the varying volume of elite runners and the dedication and time required to achieve aggressive performance goals. She encourages runners to maintain a love for running and not sacrifice it for arbitrary goals

KEY TAKEAWAYS!

Increasing running volume can lead to improved performance, but it's important to find the right balance for your individual goals and abilities.
Adding another day of running and distributing volume increases throughout the week are effective ways to increase training volume.
Easy effort running is crucial for safely increasing volume and preventing injury.
The 10% rule is a guideline that can be helpful, but it's not a hard and fast rule and may not be appropriate for all runners.
Volume guidelines for different race distances can provide a general framework for setting training goals. Set realistic goals and consider the time and dedication required to achieve them.
Volume plays a crucial role in marathon training and can greatly impact performance.
Elite runners have varying volume levels, but higher volume tends to lead to better performance.
Maintain a love for running and don't sacrifice it for arbitrary goals.
Increase volume gradually and distribute frequency throughout the week for better results.

s4/e05 Simplifying Daily Nutrition for the Busy Runner with Alex Larson, RD Feb 08, 2024

Eating to support your running can feel really overwhelming when you're ALSO being a partner, parent, employee, friend - ALL of the things you also are in your busy life! Sports dietitian Alex Larson, RD (@alexlarsonnutrition) and Coach Elisabeth cover topics such as post-workout breakfasts for busy mornings, easy fueling before and after workouts, simple ways to add carbs and other foods, tips for athletes with unpredictable schedules, understanding hunger and fullness cues, nutrition for two-a-day workouts, and simple and actionable tips for nutrition!

s4/e04 "So Your Goal Race Was a DISASTER... Now What?" with Dr. Victoria Sekely, DPT (@trainsmartrunstrong) Feb 01, 2024

Have you ever had a big goal race go SO CATASTROPHICALLY SIDEWAYS that you're plummeted into an existential crisis afterwards? Yeah, us too! In this episode with Dr. Victoria Sekely (@trainsmartunstrong) we discuss the pressure of setting goals, the impact of race disappointments, and the influence of others' opinions. PLUS, we talk about the challenges faced by women in running and the importance of living with uncertainty and being able to pivot. The conversation includes personal experiences, such as training for and racing the New York City Marathon, and going out too fast in races!

KEY HIGHLIGHTS!

04:45 The Impact of Race Disappointments

06:37 Vicky's Experience of Training for and Racing the New York City Marathon

20:51 Navigating Expectations and Perfectionism

45:12 Dealing with Shame and Self-Worth

55:00 Trusting Yourself in Races

01:05:13 Redefining Goals and Expectations

01:07:15 Approaching Future Goals with Awareness

01:12:08 Accepting Imperfection and Progress

-- 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.

s4/e03 Is There an Ideal Footstrike? with Dr. Matt Minard, PT, DPT, OCS, CMTPT, CSCS, Cert. MDT Jan 25, 2024

FOOTSTRIKE is often a hot topic among runners... but should it be? Does where you land matter? If so, WHY? Physical therapist & founder of Learn2Run Dr. Matt Minard, PT, DPT, OCS, CMTPT, CSCS, Cert. MDT, returns to the show for a deep dive into all things foostrike!

-What is footstrike?

-What footstrike can and can't tell you

-Why you might be thinking about footstrike all wrong

-Heel striking vs midfoot or forefoot striking

-Footstrike form cues: helpful or harmful?

-What about sprinters?

-Footstrike on different terrain

-AND more!

WATCH: "Reverse Engineering Foot Strike- Why & When the HEEL is King" on the Learn2Run YouTube channel!

Download The Run Club app by Running Explained and join the club today!

--

Dr. Matt Minard owns Learn 2 Run, a program that teaches runners how to run smarter, safer, and faster. He hopes this podcast will help runners improve their metrics while reducing injuries. In practice, he focuses on 3 very important aspects of running: optimizing mechanics, building a base, and increasing VO2max. His purpose is to help people. With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase overall wellness.

s4/e02 What is Relative Energy Deficiency in Sport (RED-S) and Why You Should Care! with Melissa Lodge, MS, PhD(c) Jan 19, 2024

Relative energy deficiency in sport (RED-S) describes a syndrome of poor health and declining athletic performance that happens when athletes do not get enough fuel through food to support the energy demands of their daily lives and training. RED-S can and does affect athletes of any gender and ability level. Melissa Lodge, PhD(c) is an elite runner and researcher studying RED-S in endurance athletes, and she joins the show to talk about RED-S and her work!

What is RED-S?
The history of RED-S & evolution of understanding
How RED-S happens
The effect of teammates/friends/training partners
The "culture" of endurance running as a risk factor for RED-S
How much is intentional vs unintentional underfueling?
Within-day deficits as a contributing risk factor
Low Carbohydrate Availability as a contributing risk factor
How many professional athletes have retired from RED-S?
And more!

Melissa (Mel) Lodge, MS is a health sciences doctoral student, elite runner, and REDs researcher at URI. Her research focuses on the influence of low energy availability (LEA) and Relative Energy Deficiency in Sport (REDs) on markers of health and performance, specifically in female athletes across the lifespan. Melissa is interested in exploring intervention-based models, such as education, to improve outcomes for female athletes and girls in sport in the future. Melissa runs an educational platform @FED_collaborative where she provides translational research on female athlete physiology, LEA, REDs, and eating disorders/disordered eating. She continues to run competitively in track & field and road racing and competed in the 2023 USATF Indoor Championship (1500m)

s4/e01 Characteristics of Elite Distance Runners Jan 11, 2024

Welcome to 2024! In this first episode of the year, Coach Elisabeth breaks down what makes an "elite" runner elite: their genetics, training, and more!

-What is "elite"? A tiered framework for understanding athletic performance

-Genetic predispositions: maybe they're born with it!

-Why it's not just about good genes

-The training: how much? What type?

-And more!

s3/e47 End of Year Lessons & Reflections Dec 28, 2023

ANOTHER YEAR DOWN! What did I learn this year? What have I been reflecting on the most? From RED-S recovery to carbon plated shoes, to abolishing the binary of "rehab" vs. strength training, to why welcoming runners of ALL paces into our community is important (and why I want YOU to stop being ashamed of your paces), it's time for another year-end reflection! Thank you for making 2023 the best year yet of The Running Explained Podcast! With love, gratitude, and all the miles, Coach Elisabeth

s3/e46 Conquering Performance Anxiety with Dr. Leah Avery, DPT Dec 21, 2023

Are you derailed by performance anxiety? Are you pinning your self-worth & whether your training cycle was "worth it" on if you PR'd or not? Dr. Leah Avery, DPT, joins the show today to talk about her experience in healing from debilitating performance anxiety and her relationship with athletic performance. Leah was a D1 All-American swimmer and competed at the Olympic Trials, but her relationship with sport and performance was anything but healthy; when she started running during her graduate work, she found herself stuck in a cycle of performance anxiety that culminated in panic attacks during not one, but two, different marathons. Determined to make a change in her relationship with performance, sport, and running, Leah has spent the past few years intentionally freeing herself from the expectations of performing in a certain way and re-finding her love of running and sport! Leah has been a practicing PT for nearly a decade which is also when she began here running career. Prior to that she was a competitive swimmer starting at the age of 8 and retired her senior year of college. During her career she was a D1 All-American and competed at the Olympic Trials. Leah’s athletic career was anything but linear and she faced many hardships which originally lead her to a career in physical therapy. However, after starting her running journey, it was clear she had an unhealthy relationship with athletics. Her mission is to help runners reach their potential in a healthy manner by treating the person, not just the runner. And help them understand that running adds value to our lives but it is not what makes us valuable.

s3/e45 Analyzing Your Training Cycle with Coach Elisabeth Dec 07, 2023

Taking objective stock of your training cycle - what did you attempt to do, what actually happened, and how did it feel - can be an incredibly useful exercise so that you can learn what worked, what didn't... and ID any mistakes that were made! Coach Elisabeth walks you through training cycle analysis in this episode that will encourage you to...

1) Objectively look at what you set out to do vs what actually happened

2) Identify patterns & learn lessons

3) Understand what is and is outside of your control

and 4) Take those lessons in your next training cycle!

This episode is sponsored by Previnex! Try the probiotic & other supplements that Coach Elisabeth takes daily, and save 15% using code RUNEXP on your first order from ⁠⁠⁠Previnex.com⁠⁠⁠! -

Coach Elisabeth Scott is the Founder and Head Coach at Running Explained. She is a multi-certified run coach, Boston Qualified marathoner, and seeker of both truth and compassion in helping YOU become the best runner you can be!

*s3/e44 How to Get Faster on Low Run Volume Training with Kim Nedeau Nov 23, 2023

Can you get FASTER by running LESS?? This is NOT your clickbaity "smash a marathon PR by only doing 3 runs a week"-style low volume training; coach and elite mountain runner Kim Nedeau is here to talk about how to excel as an endurance runner in a low run volume/high training volume framework.

-What is "low run volume/high training volume" training?

-Who this training framework is best for

-Manipulating training intensity distribution with lower running volume and higher cross-training volume

-"But isn't more mileage always better?"

-How is this framework different from multisport, i.e. triathlon, training?

-Ways to configure a training week in this framework

-How we're seeing more competitive and elite runners excel on lower run volume with high training volume

-and more!

Kim Nedeau is a life-long athlete and owner of Training Inclined, a coaching business that serves athletes seeking alternative training methods and injury prevention. She and her husband live in the woods of western Massachusetts where they share their love for endurance sports with their two teenagers and beloved German shorthaired pointer. She ran competitively in high school, at Brown University, and as an open athlete for a few years after college before starting a family. She returned to competitive running and ran some of her best races in her late 30s. Kim found her way to mountain running and was a member of the US Mountain Running team in 2016, where she placed 9th overall, first American, and helped the team win bronze in the World Mountain Running Championships. Kim's return to running involved a diverse approach that included a moderate amount of running, biking and strength, which in total added up to high volume training. This is the approach she now uses in her work with injury-prone athletes, those who want to avoid injury and those interested in longevity in the sport.

s3/e43 Gut Health for Runners with Kylee Van Horn, RND (@flynutrition3) Nov 16, 2023

Is there anything worse than needing an emergency bathroom stop on a run... except for needing TWO? What about when our poor gut health interferes with our ability to absorb important micronutrients or tolerate the fuel we need to power our long runs and races? Sports dietitian Kylee Van Horn, RD (@flynutrition3) is here to talk all about gut health for runners! Including...

What IS "good gut health" in general and how can we support it?

Our gut microbiome

Can changes in our gut health signal when our training balance is appropriate vs inappropriate?

How does "nutritional training" work to help us handle more fuel & fluids?

Signs your gut health isn't great (& what to do)

And more!

Kylee Van Horn, RDN is an endurance sports dietitian, who takes a balanced, sustainable approach to fuel the every day up to the elite athlete. Her mission is to separate facts from fads in the nutrition space and work to provide easy nutrition solutions to help improve health and performance. Today, Kylee is the founder and owner of her sports nutrition business Flynutrition, which helps runners, triathletes, and skiers to learn not only the ‘why’ but the ‘how’ behind fueling for performance. She also is a freelance writer for Trail Runner Magazine, Women's Running Magazine, and Outside Online. Beyond her work in sports nutrition, Kylee can be found running peaks near Aspen, CO with her three Australian shepherds and ultra-endurance husband, Sean.

s3/e42 Post Race Recovery with Coach Elisabeth Nov 09, 2023

Post-race recovery starts AS SOON AS YOU CROSS THE FINISH LINE! What do you need to do to set yourself up for post-race recovery success?

This episode is sponsored by Previnex! Try the probiotic that Coach Elisabeth takes daily for her own gut health, and save 15% using code RUNEXP on your first order from ⁠Previnex.com⁠!

-The very first things to focus on after crossing the finish line

-Refueling and hydrating in the hours after your race

-Muscle glycogen depletion and resynthesis

-WHY racing is so stressful on your body

-How much time do you really need to take off after a race?

-Why does it feel like I've lost SO much fitness??

-And more!

Coach Elisabeth is the founder and head coach at Running Explained. She is a multi-certified run coach, has been featured in the New York Times, and works with runners around the globe to help them understand the science behind endurance running in order to become the best runners they can be!

s3/e41 Off-Seasons: How Taking Time Off Will Make You Better with Coach Toni Kengor Nov 02, 2023

How can taking time OFF make you a better, faster, more resilient runner? Coach Toni Kengor, co-founder of Relentless Runners, joins the show to talk ALL THINGS OFF-SEASON!

-Why you need them

-WHEN to take them

-What an off-season is (& is not)

-How to handle feelings of anxiety around "running less"

-The basics of training adaptation and supercompensation

-How to be a runner AND a _______

-"But what if I take a week off and then just never run again?"

-And more!

Toni Kengor is a coach and co-founder of Relentless Runners. She believes that we’re all capable of more than we realize in running and in life. Follow her on Instagram @tonikengor and @relentlessrunners

s3/e40 Female Athlete Performance & Physiology with Dr. Stacy T. Sims, MSc, PhD Oct 26, 2023

Forward-thinking international exercise physiologist and nutrition scientist Dr. Stacy Sims, MSc, PhD joins the show today for a wide-ranging conversation about fueling, hydration, and optimizing performance for female endurance athletes! In this episode, we cover...

Getting past focusing on weight loss and body recomposition as "the magic solution"
The issues with intermittent fasting for female athletes
What about utilizing low carbohydrate diets to force an increase in using fatty acids for fuel (i.e. fat burning or "fat adaptation")
The problem with "cycle syncing" training programs
How funding for research works and potential issues with bias; do we need to be concerned about WHO is funding research?
Should you be worried about "becoming reliant" on carbohydrates for fuel when you run?
Different forms of carbohydrate: let's talk about fructose, sucrose, glucose, performance fuel products, and more
How does dehydration affect performance for women vs men?
Figuring out your hydration needs
Current research Dr. Sims is most excited about
And more!

--

STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.

She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.

With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.

Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. As a direct result, she has been named:

One of the top 50 visionaries of the running industry (2015) by DMSE Sports.
One of the top 40 women changing the paradigm of her field (2017) by Outside Magazine.
One of the top four visionaries in the outdoor sports industry (2017) by Outside Magazine - Genius Issue (no electronic version but here is the proof).
One of the top four individuals changing the landscape in triathlon nutrition (2017) by Triathlete Magazine

Dr. Sims has published over 70 peer-reviewed papers, several books and is a regularly featured speaker at professional and academic conferences, including those by USOC and USA Cycling.

Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS. She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan.

s3/e39 No, Running STILL Isn't Bad For Your Knees! with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc) Oct 19, 2023

YOUR KNEES AND RUNNING, PART TWO with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc). Thought we'd covered it all last season? Nope!

-No, running still isn't bad for your knees

-How is it that we sometimes experience whole-joint soreness in the knees?

-Risk factors for knee injuries

-Isometric exercises to address knee pain

-Stabilization of the knee joint: understanding the role of the adductors

-How to harness the power of eccentric exercises to improve your running

-Is it OK to let my knees go past my toes when I'm strength training?

-Are we doing ourselves a dissevice in how we talk about having "good knees" or "bad knees"?

-Different rates of development for muscles vs. tendons vs. ligaments, etc

-If strength takes so long to develop... how come I can rapidly increase how much I can handle when I first start lifting weights?

-Why PRs aren't the only measure of improvement

-How to use injury as an growth opportunity

-"Offensive" vs "defensive" strength training as a runner

-And more!

Dr. Lauren LaPierre is a doctor of physical therapy by trade, runner rehab specialist and running coach! Dr. Lauren personally has over a decade of competitive running experience, competing throughout high school and later for the University of Rhode Island as a Division I athlete. Her personal journey with running is the reason she went to PT school and later started her business, The Personalized Running Doc.

Her mission is to help other runners overcome training-related injuries when all else has failed, empowering them to continue running for themselves and crushing their goals as they do. Since 2020, her comprehensive approach and hybrid training model have helped runners all over the world return to running pain-free and reach their maximum running potential!

s3/e38 Bone Health & Bone Stress Injuries with Dr. Stephanie Mundt, PT, DPT, OCS, CSCS Oct 12, 2023

BONES! Literally what holds us upright. So what do we runners need to know about our bones, bone health, and bone stress injuries? Dr. Steph Mundt, PT, DPT, OCS, CSCS (@stephmundt.dpt) joins the show today to teach us about...

What are our bones made of and how do they get stronger?

Who is at higher risk of bone stress injuries?

What is "good bone health" and how can we work towards it?

Understanding bone mineralization and bone density

How to read a DEXA scan for runners

Considerations for runners with osteopenia or osteoporosis

Bone stress injuries: what you need to know

Different types of bone stress injuries

Diagnosing bone stress injuries

Why the timeline for return to run from bone stress injuries is what it is

Why running alone isn't enough to improve bone health

AND MORE!

This episode is sponsored by Previnex! Save 15% off your first order of clinically effective supplements with code RUNEXP on ⁠⁠⁠previnex.com⁠ Dr. Steph Mundt is a physical therapist and running coach in Tempe, AZ. Her business Volante PT & Performance specializes in the rehabilitation & coaching of runners with a particular emphasis on bone stress injuries, hip labral tears, and eating disorders. Steph struggled with an eating disorder in high school and college resulting in recurrent bone stress injuries throughout her running career. These experiences led to a strong desire to learn more about bone stress injuries and eating disorders and elevate care for individuals recovering from them. She is a Board-Certified Orthopedic Clinical Specialist, Certified Strength & Conditioning Specialist and is currently working towards becoming a Certified Eating Disorder Specialist. Steph is passionate about helping runners regain trust in their bodies and establish a fulfilling and sustainable relationship with movement.

s3/e37 Bulletproof Your Hips with Dr. Sarah Louie PT, DPT, COMT, FAAOMPT Oct 05, 2023

Owwwww my hips hurt! Hip pain in runners is not uncommon, and physical therapist Dr. Sarah Louie joins the show to talk about hips, running, and what you need to know to "bulletproof" your hips as a runner!

-What are some misunderstandings runners have about hip injuries?

-The form and function of how our hips work

-Why you need more than clamshells to bulletproof your hips

-Ruling out bone stress injuries

-Injuries from morphology differences

-Strength training that WORKS for stronger hips

-Considerations for pregnant and post-partum runners

-Asymptomatic labral tears: what next?

-And more!

Sarah Louie is a Fellowship Trained Doctor of Physical Therapy and return-to-run coach who specifically helps women runners with hip pain return to run comfortably and confidently through the EmpowHER Hip Program.

https://www.instagram.com/dr.sarah_thehipdoc/

s3/e36 How to Stop Comparing Yourself to Other Runners with Nick Klastava Sep 28, 2023

Comparison is the thief of joy... so why do we spend SO much time & energy comparing ourselves to others? To other runners, to other versions of ourselves. Coach Nick Klastava is here this week to help us understand WHY breaking free from the comparison trap is actually one of the best things you can do as a runner, why copying another runner's training isn't very helpful, why paces aren't the be-all-end-all, and what we can all learn from the best of the best.

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

*s3/e35 Mastering A Faster 5k with Jason Fitzgerald of Strength Running Sep 21, 2023

Many distance runners look at the 5k as no big deal; "it's only 3.1 miles!", you say! Well, Jason Fitzgerald of Strength Running is here to explain why running a fast 5k is one of the hardest skills you can master as a runner... AND how to do it! Why is the 5k a race that requires such skill on behalf of the runner?

Learning how to pace yourself like a pro

The biggest mistakes in racing a 5k

What training should look like & why you still need that long run

Strategy for a truly great 5k

How to put together a "season" of 5k races

Why mastering a faster 5k will make you a BETTER RUNNER overall

--

Jason Fitzgerald is the creator and founder of ⁠Strength Running⁠. As a USA Track & Field certified coach, he’s helped thousands of runners race faster, get stronger, and prevent injuries since 2010. Jason has been running competitively since 1998 and during that time he’s run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathons, and marathons.

Jason is the host of the Strength Running podcast and is a member of the Greatist Expert Network, and his book Running for Health & Happiness debuted as an Amazon bestseller. Jason was the 2017 Men’s Running Influencer of the Year and his coaching advice has been featured in most major media publications like Runner’s World, Competitor, Forbes, Lifehacker, Health Magazine, Business Insider, Fitness and many more.

s3/e34 Improving as a Marathoner Over Time with Coach Jessie Gruca Sep 14, 2023

Running Explained Coach and 25x marathoner Jessie Gruca joins the show to talk about MARATHON TRAINING! Hear from Coach Jessie on the evolution on her marathon knowledge, what's been the most impactful changes for her (especially as a post-partum runner), and how she approaches coaching her own marathoners!

-The biggest marathon training mistakes most runners make

-Should we try to PR every single time we run a marathon?

-The importance of fueling and hydration

-Novice marathoners vs gain experience in the marathon

-Marathon effort vs marathon pace

-Why it's a problem if you're hammering your marathon pace workouts in the hopes of impressing your coach or forcing your goal pace

-Key marathon workouts for more experienced runners

-How to pace your marathon properly

-Building mental toughness in training

-and more!

s3/e33 Foundations of Triathlon Nutrition with Natalie Robertello, MS, RD, CSSD, CDN Sep 07, 2023

Our miniseries on triathlon continues with Sports Dietitian Natalie Robertello, MS, RD, CSSD, CDN of BeFueled Sports Nutrition to educate us on the FOUNDATIONS of fueling for multisport events, i.e. triathlon!

The basics of multisport fueling

How do your daily nutrition needs change as training volume increases?

Understanding your hydration needs

Planning your multisport nutrition plan

Sport fuel vs. "whole" food fueling

Liquid carbs: how and when?

60-90 g/hr vs 90+ g/hr in training and racing

Having a plan vs EXECUTING the plan!

Being a data-driven athlete: the role of continuous glucose monitors for performance

and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Natalie Robertello is the Owner & Head Dietitian at BeFueled Sports Nutrition. Nourish your body with the foods you enjoy. No matter what your sports performance goal, focusing on what you can ADD IN is what will benefit you. I help you make the connection between what foods will help to support your training and what foods you enjoy to help you to feel and perform your best.

https://www.befueledsn.com/

https://www.instagram.com/befueledsportsnutrition/

s3/e32 Quarterly Runner's Q&A With Coach Elisabeth Aug 31, 2023

Let's answer some questions! In this episode, Coach Elisabeth answers 4 running related questions: What’s the deal with these menthol gels? Are they going to help me in the heat? The recommendations for running (or not running) when you’re sick and how to deal with the “back to school” season of constant sickness Dealing with severe race anxiety Can men get RED-S/have Low Energy Availability too? STUDIES DISCUSSED IN THIS EPISODE: PMID: 33248439 PMID: 36458132 PMID: 37571316 PMID: 37052052

s3/e31 Toxic Fitness Culture in Endurance Running with Coach Amanda Katz (@amanda_katzz) Aug 24, 2023

What is toxic fitness culture? It's attitudes and beliefs in the "fitness" space (yes, including running) that promote unrealistic and unhealthy approaches towards exercise and fitness, and unfortunately, sometimes these things show up in the endurance running space as well. Running Explained Coach and Personal Trainer Amanda Katz joins the show to talk ALL about it!

-Toxic fitness culture in the wild

-Toxic fitness culture in endurance running

-Is more always better?

-Learning how to navigate the WHY behind certain behaviors

-Being "disciplined" vs. "disordered"

-Anxiety, guilt, and shame around not working "hard enough"

-Are your goals really YOUR goals?

-Evaluating where you get your info from

-and more!

Amanda Katz is a full-time fitness professional. She's a certified personal trainer, RRCA certified run coach — joining the Running Explained coaching team last year — and serves as a group fitness instructor specializing in indoor cycling, treadmill running and total body conditioning formats at Equinox in New York City. Her philosophy is based on the notion that all bodies deserve a fitness experience without punishment, guilt or shame. She approaches her craft with humor, real talk and ultimately, wants her clients feeling stronger and more capable in their bodies through movement. To learn more, visit Amanda on instagram at @amanda_katzz or via website amandaskatz.com

*s3/e30 Becoming A Sustainable Runner with Tina Muir & Zoë Rom Aug 10, 2023

What does it mean to have a sustainable approach to running? What does exploring the relationship between environmental sustainability and running look like? Co-authors of the new book "Becoming A Sustainable Runner" Tina Muir and Zoë Rom are here today to talk about it! -"Sustainability" in the context of training -Creating ways we can have a sustainable, i.e. "lifelong" enjoyment of running -Environmental sustainability and the impact that climate change is having on our sport -Are there larger issues within the culture of running that you feel will be challenging to overcome in creating sustainability and taking action for climate justice? -What initiatives, companies, or people are you most excited about right now for sustainability within the running space? -What little thing can someone do today to help make a difference, however small, in our world? -And more! "Becoming A Sustainable Runner" is out on August 15! Tina Muir was formerly a professional runner for Great Britain and now hosts the Running for Real Podcast. Zoë Rom is an elite ultra runner and Editor in Chief of Trail Runner Magazine and Managing Editor of Women's Running.

s3/e29 Intro to Triathlon As a Runner with Coach Danielle Hirt (@runwithcoachd) Aug 03, 2023

Are you interested in delving into the world of triathlon as a runner? What do you need to know? Coach Danielle Hirt (@runwithcoachd) is here to talk about all the things you need to know to get started in triathlon as a runner!

-Overview of triathlon as a sport

-Different triathlon distances

-Where should a runner start when they want to make the transition into tri?

-Biggest differences between training for a marathon/half standalone vs in a triathlon

-Training intensity distribution in triathlon training

-Brick workouts

-Racing & transitions

-Can triathlon make you a better runner?

-and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ Coach D - endurance coach and personal trainer. Danielle has over a decade of distance running and recently turned to triathlons. She's completed two half Ironman distance triathlons and at the time of this recording is one week away from her third. Running will always be her first love but swimming and biking are a fun cross-training compliment! Danielle loves to introduce athletes to the sport of triathlon and help them unlock their athletic potential. www.runwithcoachD.com

s3/e28 "Why Am I Getting Slower?" with Amanda Brooks & Laura Norris, MS Jul 27, 2023

WHY AM I GETTING SLOWER? As coaches, this is a common question we we get, and Coach Amanda Brooks (@runtothefinish) and Coach Laura Norris, MS (@lauranorrisrunning), co-hosts of the Tread Lightly Podcast, are here to talk about it!

-When an athlete comes to you and says "help, I'm getting slower", what are the first things that come into your mind about what you want to know about the athlete?

-Detraining/time-off impacting fitness

-Supercompensation negative trends due to life stress, poor fueling, etc

-Overtraining and doing "too much" can actually take you backward

-Generally, how often do you see athletes completely miscalculate simply how much their life stress impacts their training tolerance?

-"Help, I think I'm getting faster but my races aren't reflecting that!"

-"Help, I’ve gone from running BQ marathons to barely being able to run 5 miles in the past 6 months!"

-"Help, I've started easy running but now I'm getting slower" - what are the possibles here?

-When is it time to start working with a coach, when you just need to stop panicking and stay the course, when it's time to see a medical professional, etc

Amanda Brooks is the author of the Run To The Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock and Loving the Run. With over 470 Amazon reviews declaring her advice is described as perfect for "middle of the pack runners that are trying to do the best for themselves, stay injury free, and train healthy while still living their lives." As a certified running coach and personal trainer, she's helped thousands of runners over the last 10 years, run over 26000 miles and believes running is more important now than ever before.

Laura Norris is the owner and coach behind Laura Norris Running. She recently earned her Master of Science in Applied Exercise Science. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. She practices evidence-based coaching blended with a holistic treatment of the athlete as an individual. In her 7+ years of coaching, she's coached over 400 runners, from first-time racers to podium finishers. Her personal bests include a 1:34 half marathon and 3:29 marathon. She lives in Colorado with her husband, daughter, and two dogs. Laura's hobbies include running, gravel biking, learning German, daily Wordle, and sci-fi/action/fantasy movies and books.

s3/e27 Calves & Achilles Tendons with Luke Nelson (@sportschiroluke) Jul 20, 2023

Let's learn all about our calves nd Achilles tendons and how important they are for running! Sports Chiropractor Luke Nelson (@sportschiroluke) joins the show today to teach us all about our calves!

-The structure of our calves: what are the key muscles?

- What role do our calves play when we run?

-Common calf-related issues runners face: tightness, muscle cramps, etc

-The Achilles tendon and what it does

-Common Achilles-related injuries

-What can runners do to help make our calves as strong and functional as possible?

-And more!

Luke Nelson is a titled Sports & Exercise Chiropractor, who has worked in private practice in Melbourne, Australia for 20 years. He has presented widely across Australia & Internationally, on various sporting injury-related topics, primarily focused on running. A keen fitness enthusiast himself, Luke has completed 7 marathons, an ultra-marathon and 2 Iron Man triathlons. Luke fulfils a number of committee roles including Past President & current Education chair of Sports Chiro Australia and Vice-chair of Sports Medicine Australia Victorian committee. His postgraduate qualifications include International Sports Chiropractic Practitioner, Postgraduate Diploma in Sports Chiropractic, Masters of Sports Science, ASCA Level 1 Strength coach & Athletics Australia Level 1 Recreational runner coach. Luke was recently awarded the 2022 ACA Chiropractor of the Year for his services to the profession.

s3/e26 Understanding Pain with Dr. Megan Waples, PT, DPT (@perfectstridept) Jul 13, 2023

What is pain? No, not the suffering we experience in a race or hard workout, but ACTUAL pain? Physical therapist Dr. Megan Waples, PT, DPT of @perfectstridept joins the show today to talk to us about pain!

What is pain?
Is pain always a bad thing?
The difference between the "pain of racing" vs injury-related pain
Is where you feel pain always where the issue is?
Is inflammation always bad? Considering RICE for injury management
Acute injury vs overuse injury vs chronic injury
Chronic pain & cortical smudging
Why it's emotionally challenging to rehab an injury
Ways to "hack" your brain when you're going through rehab
Talking about chronic pain
Lifestyle factors that can help recovery

Dr. Megan Waples (PT, DPT) is a former collegiate cross country and track athlete (Emory University) who now works with endurance athletes at Perfect Stride Physical Therapy in New York City. She has a special interest in helping runners get back to training pain-free. https://perfectstridept.com/megan-waples/

s3/e25 Nutrition for Perimenopausal Athletes with Brooke Czarnecki, RDN, LD (@intentfulnutrition) Jul 05, 2023

What can perimenopausal athletes do to support their health and training? Well, let's start with nutrition! Registered Dietitian Brooke Czarnecki, RDN, LD of Intentful Nutrition (@intentfulnutrition) joins the show today to talk about perimenopause, being an endurance athlete in perimenopause, and what you can do to support your health and performance during this time!

What is perimenopause?

Why it's a tricky time for runners specifically

What are the symptoms of perimenopause? What's normal and NOT normal?

Why the traditional advice of "eat less, move more" won't apply to you as a runner when addressing body composition changes

The role of PROTEIN! What do you need? How does that change?

Do your micronutrient needs change in perimenopause?

Do intra-run nutrition recommendations change?

What about running with insulin resistance?

Weight loss drugs; what's the deal?

and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

-- Brooke Czarnecki, RDN, LD is the founder of Intentful Nutrition, where she helps you understand the what, why, and how behind your nutrition. Her mission is for all individuals to tune out diet culture, understand their unique definition of health, and for all individuals to treat their body with dignity and respect.

https://intentfulnutrition.com/

s3/e24 How Masters Runners Can Train to Stay Competitive with Dr. Eoin Everard, PhD Jun 29, 2023

How can we stay competitive with our running as we age? That is the central question posed to our guest this week, Dr. Eoin Everard, PhD, biomechanist, physiotherapist, and current World and European Over-35 3k Champion!

-How to extend high performance into your 40s and beyond

-What a newer runner might expect from their ability to perform when starting in their late 30s, 40s, 50s, or beyond

-What do we need to know about how our bodies change as we age?

-Ways to modify your training appropriately as a masters runner

-Nontraditional microcycle lengths

-Normal wear & tear vs running related injuries

-Addressing low-grade back pain

-Reframing what "competitive" means for you

-and more!

Dr. Eoin Everard is a physiotherapist with a PhD in Biomechanics. He’s also a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m. He is the founder of everardpilates.com and has written a book called How To Get To The Line in the Best Shape Possible.

s3/e23 The Different Between Rehab vs. Prehab with Dr. Marie Whitt, DPT (@dr.whitt.fit) Jun 22, 2023

What's the difference between preventative work and rehabbing an injury? What is a physical therapist considering when you're coming in with an injury versus creating a preventative framework or targeting performance optimization? Dr. Marie Whitt, DPT (@dr.whitt.fit) rejoins the show to talk all things rehab vs prehab!

What is rehab vs prehab?
Differences in phases of injury rehab: where we start and where we're going
Load, reps, and frequency
Is rehab/prehab also strength training?
When exercises serve more than one function (strength? mobility? power?)
Time-savers for including "all the things" in your training
How much strength training do you REALLY need?
Key exercises to build strength and power
Explosive vs reactive strength
When is it time to see a physical therapist?
FREE Strength Guide from Dr. Marie Whitt: https://drwhittfit.ck.page/strengthchallenge

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!

https://www.drwhittfit.com

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

s3/e22 Let's Talk About Low Carb Diets for Endurance Athletes with Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition) Jun 15, 2023

Let's talk about low-carb diets for endurance athletes! Sports dietitian Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition) joins the show to talk about low carbohydrate approaches for endurance athletes. Good? Bad? Let's discuss!

Intentional vs unintentional carbohydrate restriction
The purported benefits of a low-carb approach; does it translate to performance gains?
The current state of the research on low-carb approaches for endurance athletes
What "fat burning"/being fat-adapted actually means
Is it the carb restriction or calorie restriction that creates the risk?
The limitations of the research and what we still don't know
The risks of a low-carb approach from a health perspective (especially for people with a history of disordered eating)
What about body composition?
The relationship between carbohydrate restriction and Low Energy Availability (LEA)/Relative Energy Deficiency in Sport (RED-S)
What's going on with the small subset of (mostly male) athletes who seem to thrive for years on a low carbohydrate approach?
And more!

Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Holley Fueled 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. https://holleyfuelednutrition.com

*s3/e21 The Slow AF Run Club & Creating Inclusivity in the Running Community with Martinus Evans (@300poundsandrunning | @runslowaf) Jun 08, 2023

How can we make running a sport that is welcome to ANYONE who wants to run? Marathoner, author, coach, & activist Martinus Evans (@300poundsandrunning | @runslowaf) joins the show for a wide-ranging conversation about his new book, The Slow AF Run Club, size & pace inclusivity, challenging the status quo, having uncomfortable conversations, and about being a voice for change and a force for good in the running community by helping runners of ALL paces, ALL abilities, and ALL goals find a place in our sport and be welcome for exactly who you are!

Martinus' story of being a runner for over a decade & running 8+ marathons since his doctor told him to “lose weight or die” in July 2012
Issues that slower runners routinely face in races
Ways we can be more inclusive (from race organizers to sportswear companies)
Your pace has nothing to do with your worth as a person!!!
Finding the joy in running beyond pace goals or running for weight loss
The gatekeeping he's experienced participating in major races
"The Slow AF Run Club" book and what inspired him to write it
The experience Martinus has had trying to promote his work and his book (and who turned him down)
Running for health & joy as the ultimate experience
...and more!

Martinus Evans has run over eight marathons since his doctor told him to “lose weight or die” in July 2012. Since then, he’s also coached hundreds of runners and founded the Slow AF Run Club, a community of over 10,000 members worldwide. He is also the author of the book Slow AF Run Club: The ultimate guide for anybody who wants to run. When he’s not running races around the world, he enjoys speaking passionately about issues related to size-inclusivity, mindset, DEI and mental health.

https://300poundsandrunning.com

https://slowafrunclub.com

s3/e20 Muscle Fatigue & What Causes It with Dr. Phil Batterson, PhD (@criticalO2) Jun 01, 2023

What is fatigue? What causes it? What can we do to improve our fatigue resistance? Exercise physiologist Dr. Phil Batterson, PhD (@criticalO2) joins the show today for a deep dive into the science of muscle fatigue in endurance athletes!

What is "fatigue" and why does it happen?
How your muscles and your mitochondria work
How can we develop FATIGUE RESISTANCE to become better endurance athletes?
Understanding the limits of our aerobic endurance and anaerobic endurance
...and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ Phil Batterson is an avid endurance athlete, and recently received his PhD in human bioenergetics from Oregon State University where he primarily studied how exercise remodels your mitochondria. He is the founder of Critical Oxygen where he teaches athletes and coaches physiological principles to help maximize endurance performance.

*s3/e19 Sports Nutrition Marketing with Stevie Lyn Smith, MS, RDN, CSSD, CDN (@stevielynlyn) May 25, 2023

HOW can you be an informed consumer of sports nutrition products? How can you critically evaluate the claims set forth by different sports nutrition companies, sort through the BS, and find the best products for you? Sports Dietitian Stevie Lyn Smith, MS, RDN, CSSD, CDN (@stevielynlyn) joins the show to help us become more informed consumers and understand different marketing pitches for sports nutrition products

Trends in sports nutrition products & marketing
Special claims and how certain products try to differentiate themselves
What's the deal with products marketed as "low sugar"?
A peek behind the curtain of endorsement deals and your favorite runners promoting specific products
Understand slow vs. fast carbs
How to "read the label" on your sports nutrition products: what to look for & what you're looking at
Marketing buzzwords
Electrolytes!!
Other sports nutrition products: protein powder, collagen, pre-workout, caffeine, creatine, etc
and more!

Stevie Lyn has ten years of experience in providing nutrition education and counseling in a variety of clinical settings and with athletes of all levels. Growing up as a three-season athlete and playing lacrosse at the collegiate level, being active has always been a passion. After retiring from team sports, she has since completed ten full Ironman distance triathlons, numerous half-iron distance triathlons, and marathons, along with many other endurance events including the ultra-marathon distance. As an avid endurance and team sport athlete, she knows the importance of eating to support a healthy lifestyle both on and off the field. When working with groups and clients one-on-one she provides an evidenced-based and practical approach using her education and experience to empower individuals to improve their physical and mental well-being.

While Stevie Lyn is a board-certified specialist in sports dietetics, she also has worked with many other populations providing medical nutrition therapy. Being diagnosed with an autoimmune disease later in her athletic career, she feels strongly about helping others to continue to stay active and healthy while managing chronic autoimmune disease.

s3/e18 Foam Rolling, Fascia, & "Assisted Recovery" with Dr. Duane Scotti, DPT, PhD (@sparkhealthyrunner) May 18, 2023

What does foam rolling actually DO and how can you include it appropriately in your training? What about percussion massagers? What is fascia, and what does it do? Does KT actually work? Physical Therapist Dr. Duane Scotti, DPT, PhD (@sparkhealthyrunner) returns to the show to help us understand how these tools can help (or hurt, if used incorrectly) you as a runner?

Foam rolling 101
What's the most effective way to utilize a foam roller?
Understanding fascia
Percussion massagers; yay or nay?
Learning the difference between "tightness" and "weakness"
Static stretching
Fascia flossing, scraping, and the Graston techniquer
Does KT taper ACTUALLY do anything?
and more!

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury-free running. Through strength and run-specific training you can build your body to have a strong mind, strong body, and just keep running!

s3/e17 Runner Q&A with Coach Elisabeth May 11, 2023

In this mid-week Q&A episode with Coach Elisabeth, we tackle 3 recent questions from runners:

What's going on with all these marathoners who run massive PRs (30-40 minutes or more) from their 1st to their 2nd marathon?
Can I still get faster as a masters (over 40) runner
Why is my watch VO2max decreasing/why does my watch say my run was "unproductive"?

--

Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

Check out the MANY ⁠training plans⁠ available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
Book a ⁠"Call A Coach" consult! ⁠30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
Get more from your marathon or half marathon training with ⁠Group Coaching⁠ or ⁠TrainingPLUS programs⁠!
⁠1:1 Run Coaching⁠ spaces are available; learn more at the link in bio!

*s3/e16 Training by Time vs Distance with Coach Elisabeth May 04, 2023

Should you train by TIME or train by DISTANCE? ...or both? Coach Elisabeth breaks down time-based vs distance-based training, the pros and cons of each, and what we're ACTUALLY targeting in our training

Training plans written to time vs distance
WHY and WHEN time vs distance is more appropriate
Distance-based training applied to athletes of different paces
What happens on runs of different lengths
Workouts of different distances vs durations
How to convert a distance-based plan into a time-based one
and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

--

Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

Check out the MANY ⁠training plans⁠ available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
Book a ⁠"Call A Coach" consult! ⁠30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
Get more from your marathon or half marathon training with ⁠Group Coaching⁠ or ⁠TrainingPLUS programs⁠!
⁠1:1 Run Coaching⁠ spaces are available; learn more at the link in bio!

s3/e15 Becoming a Six Star Finisher with Ashley Mateo (@ashleymateo) Apr 27, 2023

What do you get when you run all six of the Abbott World Major Marathons: Berlin, Chicago, London, New York, Boston, and Tokyo? You get a special medal and a place on the short list of runners who have accomplished such a feat! Marathoner, journalist, and coach Ashley Mateo (@ashleymateo) joins the show to talk about her Six Star journey!

What does it mean to run these 6 races?
The logistics of running a major marathon (sometimes in a different country)
Goal setting when you're running a huge race
The pressure we put on ourselves to perform a certain way when the stage is big
The differences in the different courses
What you can - and cannot - control on race day
and more!

Ashley Mateo is an award-winning journalist whose writing has appeared in outlets including The Wall Street Journal, TIME, Runner's World, Women's Running, Men's Journal, Health, Women's Health, and more. She's also a 13x marathoner and an RRCA- and UESCA-certified running coach based in Denver.

s3/e14 The Boston Marathon Recap Apr 20, 2023

Coach Elisabeth recaps running the 127th Boston Marathon this past Patriots Day! Learn about... the uphills, the downhills, the good, the bad, and the ugly of running a quad-shredding course like this one!

s3/e13 Ultra Training on a Limited Schedule with Coach Kelly Vigil (@moremilesmorefun) Apr 13, 2023

Ultramarathons are a big commitment… can you still train for one with limited availability? Coach Kelly Vigil (@moremilesmorefun) is here to talk about her experience training for a 50k on top of being a full-time working mom of 3 kids under 5!

-The importance of base-building

-Finding the time; what does that look like?

-Time on feet vs specific distance targets

-Learning to be flexible!

-What worked well & what she’ll change for next time

-And more!

Kelly is a mom to three, runner, & run coach. She has run 26 half marathons, 7 marathons, and 2ultramarathons. 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!

-

Looking for MORE with your training? Train with Running Explained!

-TRAINING PLANS for a variety of distances & experience levels available!
-TRAININGPLUS Programs: 5+ hours of education, training plan, & coaching consult!
-GROUP COACHING: Biweekly group coaching calls, 5+ hours of education, & training plan!
-1:1 RUN COACHING: 100% personalized programming, education, feedback, & more!

s3/e12 Running & Your Immune System with Dr. Yasmin Mohseni, PhD (@doctor.yas_) Apr 06, 2023

Learn about your IMMUNE SYSTEM and how endurance running affects it! Immunologist Dr. Yasmin Mohseni, PhD, joins the show this week to talk about running and our immune systems, including...

The basics of what our immune system is and what it does
Is exercise good for our immune system? Why?
What's going on when we feel like we're "getting sick" after a very hard run or a very hard race; are we actually getting sick?
ARE we more likely to get sick after a hard workout or race (the "open window" hypothesis)?
"Immune-boosting" things & what we can actually do
Stress & the immune system
Running when sick/COVID & the recovery timeline
and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

--

Yasmin Mohseni, PhD, an immunologist specializing in the research and clinical translation of immunotherapies, develops strategies to produce cell and gene therapy products. Her groundbreaking work focuses on engineering the immune system that applies to cancer, autoimmunity, and solid organ transplant rejection. Her most recent work involves developing and manufacturing immunotherapy for different cancers. On Instagram and TikTok, she has found purpose in sharing and explaining the science of immunology and the latest research to the everyday person!

https://www.instagram.com/doctor.yas_

--

Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs!
1:1 Run Coaching spaces are available; learn more at the link in bio!

s3/e11 Understanding Discipline & Motivation with Coach Elisabeth Mar 30, 2023

What IS discipline and how do we cultivate it? Do you struggle to stay "motivated" and be consistent? Do you believe that discipline is about sacrifice, denial, and rigidly inflexible scheduling? Coach Elisabeth explores the concepts of discipline, motivation, and willpower in this solo episode!

Discipline & willpower are often associated with self-denial, with struggle, with sacrifice, but that's the wrong way to approach behavior change. Self-discipline is the ability to manage your thoughts, emotions, or behavior in the face of temptation in order to achieve a specific goal, and what your GOAL is and WHY you’re doing it feed into your ability to be consistent in working towards that goal. Learn about extrinsic vs intrinsic motivation, process vs outcome goals, and how our available resources impact our ability to be consistent in the long term!

--

Elisabeth Scott is the founder and head coach of Running Explained. She is on a mission to help runners of all abilities and experience levels become better, smarter, and faster runners. Find her at www.runningexplained.co, on Instagram at @runningexplained, and every Thursday on new episodes of the top-rated The Running Explained Podcast, available on all major platforms.
TRAIN WITH RUNNING EXPLAINED:

Training Plan Finder Quiz

Group Coaching for Marathon & Half Marathon

1:1 Private Run Coaching

...and more!

s3/e10 Learning Racing Lessons with Sara Manderscheid (@elevateyourrunning) Mar 23, 2023

How do we get better at racing? We need to race! Racing is a skill that is developed through experience, and yes, you'll make some mistakes along with the way - that's NORMAL. Coach Sara Manderscheid joins the show to discuss the lessons we can learn from racing, how to learn the RIGHT lessons from your races (good or bad!) and more!

What do we mean when we say "racing is a skill"?
Racing enough to develop the skill of racing without racing all the time!
How do you communicate about racing & race planning with someone who is new or never really raced before?
What do we mean when we say "the goal is to finish strong" in a race?
What do we mean by "peak fitness" and why can't we race our fastest possible races all the time?
Troubleshooting common race errors and what we can learn from them
"I was trying to run faster but my legs wouldn't turn over!"
"I kept pushing harder and harder but my pace kept slowing down!"
"I went out at xx pace... why couldn't I hold it?"
"It felt like my whole body just shut down at mile (10/16/22, etc) - what happened?
"Why do I need to adjust my race plan when it's hot/humid, etc?"

Sara's mission is to deliver customized training plans, motivation, inspiration, and support for committed runners looking to take their training to the next level. She meets the athlete where they are to create the right plan for them. Running gets to fit into life, not the other way around. With over 15 years of running experience and knowledge, Sara's goal is to help each individual become the strongest version of themselves. Showing up for yourself is the first step, Sara is right there with you in the process to discover your potential and breakthrough to new levels - as a human and as an athlete! ❤️

https://elevateyourrunning.com/

s3/e09 "Running Isn't Therapy" with Sarah Strong, MSW, LCSW (@the_trail_therapist) Mar 16, 2023

Running is many things; it's therapeutic, it's good for our mental and physical wellbeing, and it's probably part of your mental health management! But running ISN'T therapy or a replacement for therapy. Therapist & coach Sarah Strong, MSW, LCSW (@the_trail_therapist) joins the show to talk about this and the ways that we can make sure that we're using running responsibly for our mental health!

Running isn't therapy, but running can be therapeutic; what do we mean by that?
What running can & can't do for mental health
Ways that running may contribute to or exacerbate underlying mental health conditions
The difference between running for exercise & mental health management and training seriously for a big performance goal
Access to therapy & healthcare equity
Some signs that talking to a therapist might be better than going for a run
and more!

Known online as The Trail Therapist, Sarah Strong is a Licensed Clinical Social Worker and running coach who is passionate about helping runners have a healthy relationship with their sport, their body, and themselves. Whether she’s training for an upcoming ultra, providing hiking based mental health services or chasing after her kids and dog, you can find Sarah on her local Colorado Front Range Trails most any day of the week. Nature, movement, and mindfulness are the foundation of her therapeutic practice. In addition to her work as a therapist, Sarah also coaches with Microcosm Coaching and Revolution Running and volunteers her time with Bigger Than The Trail. You can find Sarah’s mental performance coaching programs and courses at the-trail-therapist.teachable.com.

s3/e08 Runner Q&A with Coach Elisabeth Mar 02, 2023

This week's episode is a RUNNER Q&A! Coach Elisabeth answers questions about warm-ups, "glute activation", how to find your race pace when you're doing mostly easy running, WHY our runs are (often) of different lengths during the week, a first marathon pep talk, and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

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Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs!
1:1 Run Coaching spaces are available; learn more at the link in bio!

s3/e07 Nutrition for Injury Prevention & Injury Recovery with Steph Hnatiuk, RD (@steph.the.runners.dietitian) Feb 23, 2023

What role does nutrition play in injury prevention & injury recovery? What can you do to reduce your injury risk, and how can you support your injury recovery with nutrition? Registered Dietitian Steph Hnatiuk (@steph.the.runners.dietitian) joins the show to help us understand the relationship between injury and nutrition!

The role underfueling plays in increasing injury risk
Carb restriction & Relative Energy Deficiency in Sport (RED-S)
What your body needs when it's injured (hint: it's not restriction!)
Fear of weight gain when injured
Ways we can use nutrition to support the recovery process
Fasted training/"earning" your food
Obsession over "burning calories" when injured
Bone health & nutrition
Key nutrients to support injury recovery

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

s3/e06 Learning to Trust The Process & Trust Yourself with Dr. Angie Brown, DPT (@realliferunners) Feb 16, 2023

How do you learn to TRUST that the process is working? How do you learn to TRUST yourself instead of trying to be "perfect on paper"? How do you become OK with your goals taking longer than you want to achieve? Coach Angie Brown, DPT, of @realliferunners, joins the show to talk about TRUST: learning to trust the process and trust yourself!

Common misconceptions about the process
Why is it so hard to learn to trust ourselves?
Getting frustrated & overwhelmed when you're trying to do "all the things" at the same time
When our ego gets in the way
Letting go of instant gratification
Learning to tune into your body, not your watch
What if it takes longer than you want to reach your goals?
Focusing on the process, not the outcome
Not letting a single bad workout or race destroy your confidence
And more!

Dr. Angie Brown, DPT is a mom, wife, entrepreneur, coach, and physical therapist that is the founder of the Real Life Runners Training Academy and Real Life Runners podcast that she hosts alongside her husband, Kevin Brown. She loves helping runners to run faster and longer without injury so they can have more energy, be strong, healthy, and fit, and have more freedom in their lives. She holds her doctorate in physical therapy, specializing in runner-specific strength and conditioning, mobility, and injury prevention for runners and also holds a certification in nutrition to help her clients integrate healthy eating to complement their training and overall health goals. She has a passion for health, wellness, food, fitness and helping to educate people on the importance of healthy lifestyle changes, in order to live an active, vibrant life, both now and as we get older.

Website: https://www.realliferunners.com/

Email: support@realliferunners.com

Instagram: https://www.instagram.com/realliferunners

Facebook: https://www.facebook.com/realliferunners

YouTube: https://www.youtube.com/@realliferunners

TikTok: https://www.tiktok.com/@realliferunners

s3/e05 Plyometrics 101 with Dr. Matt Casturo, DPT, CSCS (@themovementsystem) Feb 09, 2023

PLYOMETRICS! What place do they have in an endurance runner's training? Dr. Matt Casturo, DPT, CSCS (@themovementsystem) joins the show to introduce us to plyometrics for endurance runners!

What are plyometrics?
"Sport-specific" training vs "general fitness training"
Muscle fiber types and "explosive" power
The Stretch-Shortening Cycle
Tendons!
WHY an endurance runner might want to include plyo
How to SAFELY introduce plyo into your training
and more!

The Movement System was created by Matt Casturo, Doctor of Physical Therapy and Certified Strength and Conditioning Specialist, to improve your understanding of human movement and make the world stronger. Matt received his Doctorate in Physical Therapy from The Ohio State University in 2021, and his Bachelors in Exercise Science from The Ohio State University in 2017.

*s3/e04 Micronutrients for Runners with Kirsten Screen, MPH, RD, LD (@screennutrition) Feb 02, 2023

You've probably heard about "macros", but what about "MICROS"? Micronutrients are a key component of nutrition for both health and performance, and sports dietitian Kirsten Screen (@screennutrition) is here to teach us all about them!

What are micronutrients?
"Micros" vs 'Macros"
Key micronutrients for endurance athletes
Electrolytes, iron, Vitamin D, and more
How to make sure you're getting ENOUGH micronutrients
Common deficits & causes
Supplementation: yay or nay?
And more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Kirsten Screen, MPH, RD, LD is a Registered Dietitian of nearly 20 years. She and her team at Screen Nutrition work with active/athlete adults to support full body function through nutrition. Their focus is on reducing symptoms & increasing performance by supporting gut health and hormonal balance through nutrient resources. Screen Nutrition supports clients in 1:1 and group settings, as well as through self-led resources. Find them on Instagram at @screennutrition or on the web at screennutrition.com

s3/03 "Mental Strength" & Performance Mindset with Shannon Mulcahy, MS (@mulcahyperformance) Jan 26, 2023

How much of performance is mental vs physical? Is that something you can even quantify? Probably not, but the two are clearly inextricably linked. Mental Performance Coach Shannon Mulcahy (@mulcahyperformance) joins the show this week to talk about the role your MIND plays in your performance!

What do we mean when we talk about the mental side of performance?
The toxic side of telling someone anything is possible if they want it enough
"Mental strength" vs "mental toughness"
Setting goals & including mental performance skills
Self-talk & skill-building
Performance anxiety
and more!

Shannon Mulcahy is the founder of Mulcahy Performance Consulting - a sport psychology practice helping athletes to train their minds like they train their bodies. Based in Columbia, Maryland, Shannon holds a Master’s in Sport and Exercise Psychology and has worked with hundreds of athletes and coaches worldwide in her 8+ years of industry experience. When she’s not working with athletes, she can be found on a trail or in a lake training for her races. Connect with Shannon on Instagram @mulcahyperformance or explore the current services and resources at mulcahyperformance.com

*s3/e02 Supershoes with Doctors of Running (@doctorsofrunning) Dr. Matt Klein & Dr. Nathan Brown Jan 19, 2023

What's the deal with... supershoes? The Doctors of Running (@doctorsofrunning) Matthew Klein, PT DPT PhD(c) OCS GCS FAAOMPT, and Nathan Brown, PT DPT OCS, are here talk all things CARBON PLATES, fancy foams, performance improvements (maybe...?) and more!!

What IS a "supershoe"?
History of this new generation of footwear
Getting nerdy about foams
What does the "plate" actually do?
Supershoe geometry
What does the science say about what these shoes DO?
If, how, and when to wear a plated shoe
Do stability plated shoes exist?
Is this CHEATING?

Doctors of Running (formerly Kleinruns DPT) was founded by Dr. Matt Klein as a way for him to share his thoughts and learn more about footwear, biomechanics, physical therapy, rehabilitation, running, and performance. It continues to evolve to this day to meet the needs of those who contribute, those who read/visit and those looking for assistance.

https://www.doctorsofrunning.com

https://www.facebook.com/doctorsofrunning

https://www.instagram.com/doctorsofrunning

https://www.youtube.com/@doctorsofrunning

https://twitter.com/DoctorsRunning

s3/e01 Understanding Cadence with Dr. Matt Minard, DPT, CSCS (@learn.2.run) Jan 12, 2023

Welcome to Season 3! Dr. Matt Minard, DPT, CSCS, founder of Learn2Run, joins Coach Elisabeth for the first episode of 2023 for a deep dive on running cadence.

WHAT is running cadence?

WHEN does cadence matter?

WHO should pay attention to cadence?

Learn about optimal cadence, the relationship between cadence and speed, cadence and stride right, and more in this wide-ranging conversation about running cadence!

Dr. Matt Minard owns Learn 2 Run, a program that teaches runners how to run smarter, safer, and faster. He hopes this podcast will help runners improve their metrics while reducing injuries. In practice, he focuses on 3 very important aspects of running: optimizing mechanics, building a base, and increasing VO2max. His purpose is to help people. With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase overall wellness.

https://www.instagram.com/learn.2.run

https://www.tiktok.com/@learn.2.run

www.l2rsmartersaferfaster.com

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

s2/e45 5 Lessons & Reflections from 2022 with Coach Elisabeth Dec 29, 2022

Coach Elisabeth breaks down 5 lessons & reflections from 2022 in this final episode of the year, including....

Stress is stress
You can't always get what you want
A little speed goes a long way
An object in motion stays in motion
Being in shape is awesome; getting into shape sucks

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

s2/e45 Runner Q&A with Coach Elisabeth Dec 22, 2022

Let's finish up 2022 with an old-fashioned listener Q&A! Coach Elisabeth goes through a variety of listener-submitted questions in this second-to-last episode of the year, discussing training cycles & trying to get pregnant, stress fractures, best hydration vests, run coaching, and more!

s2/e44 What Happens When You Lose Your Period (& What To Do) with Cynthia Donovan, MS, RDN, CDN (@period.nutritionist) Dec 15, 2022

What happens when you lose your period? Amenorrhea (missing menstrual cycles) is unfortunately common among the endurance athlete community, and Cynthia Donovan, MS, RDN, CDN (@period.nutritionist) joins the show to discuss all things MISSING PERIODS, including what's happening when your period disappears, why we WANT a regular menstrual cycle for short- and long-term health, and steps to take if your period is missing.

Cynthia's story of amenorrhea & her professional journey
The impact your missing period has on your bone health, heart health, gut health, and more
Why hormonal contraception may be masking whether or not you're getting an ovulatory menstrual cycle
Why you don't have to be underweight to lose your period
What do you need to do to restore your period?
PCOS and missing/irregular period
Why your menstrual cycle should be considered the "fifth vital sign"
Proactively supporting your menstrual health

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Cynthia is a Registered Dietitian Nutritionist with over 10 years of experience in the field. Serving women with Hypothalamic Amenorrhea & helping them get their period back, restore their health & find balance with food & exercise is her passion & her main focus in her practice. Since founding the Eat to Regain Your Period Program in April 2020, She’s worked with hundreds of women in helping them get their period & their life back. When she’s not serving women across the world with period recovery- you can find her with the two loves of her life, her sons, Brian and Brayden.

Insta: https://www.instagram.com/period.nutritionist/

Website: www.periodnutritionist.com

Apply for Period Recovery Coaching w/Cynthia: https://p.bttr.to/3ybjfOb

s2/e43 BORN TO RUN 2 with Chris McDougall and Eric Orton Dec 08, 2022

THE SEQUEL IS HERE! 13 years ago, "Born to Run" was released and captivated the running (and non-running) world. Now author Chris McDougall has partnered with coach Eric Orton to write BORN TO RUN 2: The Ultimate Training Guide, the follow-up, fully illustrated companion. Chris and Eric join the show today to talk about some of the stories and anecdotes in the book, finding the joy in running, and why community is one of the most important things for all runners

How to refocus on finding the enjoyment in running, even when you're chasing goals
The Roman Legions & "all day pace"
"100 Ups" and the story of a pharmacist who became a running star by running in place at his job
Good running form - what do we mean?
The importance of finding "your running people"

AVAILABLE NOW: BORN TO RUN 2: The Ultimate Training Guide

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

CHRISTOPHER McDOUGALL covered wars in Rwanda and Angola as a foreign correspondent for the Associated Press before writing his best-selling book Born to Run. His fascination with the limits of human potential led to his next works, Running with Sherman and Natural Born Heroes, and his Outside magazine web series, “Art of the Hero.” He lives in Hawaii with his family.

ERIC ORTON’s experiences with the Tarahumara and his study of running, human performance, strength, and conditioning have led him to the cutting edge of the sport and made him a go-to for athletes everywhere. The author of The Cool Impossible and former fitness director for the University of Colorado Health Sciences Center, Orton personally trains athletes from recreational racers to elite ultramarathoners. He lives in Jackson Hole, Wyoming.

s2/e42 Unpacking Mindset Around Performance Nutrition with Natalie Robertello, MS, RD (@befueledsportsnutrition) Dec 01, 2022

Sports nutrition & performance fueling isn't just for elite athletes; anyone with any goal of feeling good and improving performance (WHATEVER those goals are for you!) should be understanding their body's fueling & nutrition needs. Sports Dietitian Natalie Robertello, MS, RD, CSSD, CDN (@befueledsportsnutrition) joins the show to discuss the mindset and belief systems we have around fueling & nutrition as recreational athletes including...

What is "diet culture" and how does it influence our approach to performance fueling?
"Discipline" versus balance
Recognizing common obstacles to appropriate fueling
"Dieting" culture
Fear of carbs/fear of "too much"
When liquid calories have a place (sometimes a mandatory one!)
What happens when you feel like you can't carb load, i.e. eat the recommended carbohydrates per day?
Tips for planning your pre-race carb-load
Generational and gender differences in common obstacles to performance nutrition
The stories we tell ourselves about how the way we eat defines who we are
How to dis-entangle our beliefs around running more & eating less when we originally started running as a way to lose weight
Weird "internet" diet trends
The way certain sports nutrition products are marketed using "diet culture" talking points

Natalie Robertello, MS, RD, CSSD, CDN, is a Sports Dietitian & owner of BeFueled Sports Nutrition, as well as an endurance athlete.

https://www.befueledsn.com/

Sports Dietitian & owner of BeFueled Sports Nutrition, as well as an endurance athlete (triathlete, runner).

s2/e41 The Relationship We Have With Running with Tina Muir (@tinamuir88) Nov 24, 2022

The only constant is change, and while running may seem like your rock in the ever-flowing river of life, your relationship with running WILL change over the course of not only your life, but the seasons of life you find yourself in. Tina Muir, Founder of Running for Real, mom, podcaster, and former professional runner and international runner for Great Britain & Ireland joins the show to talk about the many ways we can form a relationship with running, and what we should be striving for at the end of the day

Tina’s experience an a professional runner and what her relationship was like with the sport when it was her job
The strange challenges and pressures professional runners face when running is how your job
Not every season of life is going to be the season where you’re training hard and setting PRs
Running as a mom & not getting caught in the comparison trap
“You can’t quantify your way to a guaranteed outcome”
Branching out and finding joy in ALL the things, not just chasing times

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Tina is the founder and CEO of Running For Real. Tina is a mother of two and former international runner for Great Britain and Northern Ireland. Tina hosts the Running For Real Podcast, which has amassed over 6 million downloads. The Running For Real Podcast is a collective of conversations about running, the climate emergency, and social justice. Tina also hosts a second, NPR style podcast with Knox Robinson called Running Realized, noted as "The 'Invisibilia' of running" by Women's Running. Tina has worked with the United Nations Office for the Coordination of Humanitarian Affairs and been featured in The Guardian, The Telegraph, People Magazine, Outside, SELF, and Women’s Health.

*s2/e40 Understanding Overtraining Syndrome with Jill Colangelo, ALM (@jillcolangelopsych) Nov 17, 2022

What is Overtraining Syndrome? Psychologist and researcher Jill Colangelo, ALM (@jillcolangelopsych) joins the show this week to talk about this extremely important issue that endurance runners are at risk of when training stress and recovery are out of balance, dangerously so. Learn about Overtraining Syndrome, including...

What is Overtraining Syndrome (OTS)? What are some of the signs and symptoms?
The recovery timeline for OTS
Risk factors for OTS
Is exercise addiction real?
What happens when we misuse exercise
"No, you are not the exception"
OTS versus Overreaching
Why can some people handle such a high training volume while others cannot?
The relationship between mental health and training volume by hours per week

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Jill Colangelo is a writer and researcher who studies the relationship between mental health and ultra-endurance sport. She is actively involved with new research in this area with the University of Bern and writing mental health-focused articles at Triathlete Magazine.

www.jillcolangelo.com

Jill Colangelo on YouTube

Jill Colangelo on Instagram

Jill Colangelo on Triathlete.com

s2/e39 Become an "Anti-Biohacker" with Dr. Adrian Chavez, MS, PhD (dr.adrian.chavez) Nov 09, 2022

“Biohacking” practices have proliferated in the last 20 years, marketed as ways to optimize your body, health, and performance… but is biohacking something you should really be focusing on? Dr. Adrian Chavez calls himself an “anti-hacker” and joins the show to talk about biohacking, marketing, and why you should focus on nailing the foundations instead of pouring money into biohacks.

A brief history of biohacking
A spectrum of biohacks: from legit in certain situations to legit dangerous in others
Marketing/follow the money: is someone creating a problem & selling you the solution?
Belief systems vs. the search for “truth”
Nutritional/diet trends
High-profile adherents of certain biohacks & dietary trends
Understanding the foundational principles: nutrition, hydration, sleep

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

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Dr. Adrian Chavez has a PhD in Nutrition; his mission is to help people improve their well-being and prevent or reverse chronic diseases using science-based nutrition and lifestyle strategies. He is an expert in the gut/brain connection and hosts the Your Nutrition Prescription podcast.

The Nutrition Science Podcast

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s2/e38 Depression, Running, Mental Health, & more with Will Frantz (@will.c.frantz) Oct 27, 2022

Let's talk about it. Depression is one of the most common mental health conditions you can experience, and running is an integral part of many runners' mental health management. Ultrarunner & coach Will Frantz joins the show for a raw conversation about depression, running, mental health, feeling good, feeling bad, working with clients who are struggling with their mental health, neurotransmitters, nutrition, and more!

Depression sucks!
Tiny habits
Setting yourself up for success
"Motivation" & consistency
Rough patches in races & in life
What coaches can do to help during the rough patches
Learning to be flexible
Neurotransmitters 101
Simple nutritional support for brain health
and more!

Will Frantz is a personal trainer, ultrarunning coach, and nutrition coach. You can find him on his podcast, "Eat Well, Sleep Great, Run Far" sharing information on training, nutrition, and more!

Eat Well, Sleep Great, Run Far Podcast: https://anchor.fm/eatsleeprun

Trail and Ultra Running Nutrition FB Group: https://www.facebook.com/groups/trailultranutrition

Website: https://willfrantz.com

Instagram: https://www.instagram.com/will.c.frantz/

Tiktok: https://www.tiktok.com/@will.c.frantz

s2/e37 Back to Back Marathons (& other races) with Stevie Lyn Smith, MS, RDN, CSSD, CDN Oct 20, 2022

Trying to run BACK TO BACK marathons (or other races?) Sports Dietitian Stevie Lyn Smith joins the show to help you understand how to handle running two big endurance events two days, two weeks, or two months in a row! Understanding the most important things about running back-to-back races: when is it a good idea, when is it a bad idea? Discussing the types of training that might be required The basic principles of optimizing recovery between races General training guidelines between two races Stevie Lyn's experience advising Shalane Flanagan on her bloodwork in 2021 when Shalane ran 6 marathons in 42 days Carb-loading before and between races How to start recovering as soon as you cross the finish line Discussing how some athletes are genetically gifted when it comes to durability, resilience, and recovery -- This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out! -- Stevie Lyn Smith has ten years of experience in providing nutrition education and counseling in a variety of clinical settings and with athletes of all levels. Growing up as a three-season athlete and playing lacrosse at the collegiate level, being active has always been a passion. After retiring from team sports, she has since completed ten full ironman distance triathlons, numerous half-iron distance triathlons, and marathons, along with many other endurance events including the ultra-marathon distance. As an avid endurance and team sport athlete, she knows the importance of eating to support a healthy lifestyle both on and off the field. When working with groups and clients one-on-one she provides an evidenced-based and practical approach using her education and experience to empower individuals to improve their physical and mental well-being. While Stevie Lyn is a board-certified specialist in sports dietetics, she also has worked with many other populations providing medical nutrition therapy. Being diagnosed with an autoimmune disease later in her athletic career, she feels strongly about helping others to continue to stay active and healthy while managing chronic autoimmune disease.

s2/e36 Chicago Marathon Recap Oct 13, 2022

Coach Elisabeth recaps the Chicago Marathon! Hear about the course, the experience, and the weekend itself!

The course
The crowds
The weekend experience
On-course support
Tips & tricks
The pros & cons to running a race like this!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

s2/e35 How to Take Time Off & Keep Believing in Yourself with Kim Clark (@trackclubbabe) Oct 06, 2022

Every runner will need to take time off at some point, whether a normal post-race recovery period, several weeks or months to deal with an injury or illness, or months+ (hello, baby!) for a variety of reasons. That's life! Don't freak out! How do you take time off, stage a comeback, and keep believing in yourself the whole way through? Kim Clark (@trackclubbabe) joins the show to talk about how to keep the faith and set yourself up for long-term success.

Normalizing recovery!
Taking recovery time is a NORMAL part of the training process
What happens if you take a few days or a week off?
When bigger interruptions happen
How to deal with the emotions of being "less fit" than you were?
Giving yourself permission to run as slow as you need to
How do you keep believing that your fitness will return?

Kim discovered a love for running 10 years ago and loves to share the ups & downs of her journey on her instagram @trackclubbabe, while encouraging others to dream big. Her first marathon was a 6:08 and her fastest a 3:11-- and she shares all the training strategies for any runner to improve their running too! Kim & her husband Tyler (@tunderface, a 4:10 to a 2:18 marathoner) have created training programs made for any level of runner to find big improvement. Their program FAST FALL, a 12 week speed training program, was created off of what helped Kim to finally find her running breakthrough & has helped so many runners reach their big potential too.

s2/e34 Plantar Fasciitis with Dr. Duane Scotti, DPT, PhD, OCS (@sparkhealthyrunner) Sep 29, 2022

PLANTAR FASCIITIS is one of the more common, and more stubborn, running-related injuries. Dr. Duane Scott, DPT, PhD, OCS (@sparkhealthyrunner) joins the show to share his 20+ years of PT wisdom about Plantar Fasciitis!

What is Plantar Fasciitis & what does it feel like?
WHY is Plantar Fasciitis a more common running injury?
What is fascia and what causes PF?
Treatment: orthotics? Yay or nay?
Carbon plate shoes
Why PF takes so long to actually resolve
Exercises to help resolve Plantar Fasciitis
Passive versus active treatment
Prevention strategies for Plantar Fasciitis

Plantar Fasciitis FREE E-book: https://learn.sparkhealthyrunner.com/footpain/buy

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This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury-free running. Through strength and run-specific training you can build your body to have a strong mind, strong body, and just keep running!

s2/e33 Running Lingo with Coach Claire Bartholic (@theplantedrunner) Sep 22, 2022

Does it sometimes feel like runners speak a different language? What does all this lingo mean? Coach Claire Bartholic (@theplantedrunner) joins the show this season to talk through some common running vocab and abbreviations so we're all on the same page!

What is a "workout"? Why aren't all runs workouts?
Threshold, tempo, & speed
PR vs PB
Race-specific vocab
Gear vocab
and more!

Claire Bartholic started running in her mid-30s simply to get in shape for her high school reunion. It wasn’t about getting faster or racing; it was, to be honest, mainly about vanity.But something changed in her as the miles slowly added up. The reunion came and went and she kept running.
Already plant-based, she finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. She became a student of the marathon. 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’s greater passion is helping others achieve their dreams. As a coach, she shares the tools and techniques she has learned to help athletes reach goals they never thought possible. As a coach, she has led hundreds of athletes to the best performances of their lives through science-backed training, plant-based nutrition, and proven mindset programs. She is a ASAF certified running coach and a NESTA certified Sports Nutrition Specialist.
Claire is also the host of one of the most popular running podcasts in the world, The Planted Runner Podcast. Thousands of runners listen to Claire interview the best in the sport each week as well as learn actionable lessons to become a better runner each episode!

s2/e32 Understanding "The Athlete Plates" with Cortney Berling, RD, MPH (@eatwell.runbetter) Sep 15, 2022

WHAT and HOW MUCH to eat as a runner? Sports Dietitian Cortney Berling (@eatwell.runbetter) joins the show to discuss the "Athlete Plates" tool for runners and how to figure out your nutritional needs from day to day!

FIND THE PLATES HERE

What are the Athlete Plates?
Easy/Rest Days
Moderate Days
Heavy Days
WHEN you need the different days
Why running messes with sensations of hunger & fullness
Learning to eat intuitively as an athlete
The role of fat & fiber
Liquid calories
Marketing & nutrition
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! 🕶️

Cortney Berling is a Registered Dietitian, Certified Diabetes Educator, running coach, momma of 2, and military spouse! She ran cross country and track at The University of Cincinnati. Running has always been a significant part of her life, but years of underfueling left her sidelined with injury and eventually led to infertility. Cortney is on a mission to help runners heal their relationship with food, fuel their training right, and run their best race while living their best life! She earned a Bachelor of Science in Nutrition from The University of Cincinnati, completed her Dietetic Internship at The Cleveland Clinic, and obtained her Master’s of Public Health from Liberty University. When she's not busy coaching clients you can find her playing with her kids, exploring the Japanese culture, hiking, and paddle boarding!

s2/e31 Your Knees & Running with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc) Sep 08, 2022

What's the deal with running and KNEES? Why are knee injuries so dang common in runners? Is running actually bad for your knees? Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc) joins the show to talk ALL THINGS KNEES!

Knee anatomy & function
Why knee issues are so common in runners
"Runner's knee" pain
IT Band Syndrome
How to reduce your risk of knee injury
How to address knee pain
Using ice vs heat, or NSAIDS
What should a PT appointment look like & what to expect
and more!

Dr. Lauren LaPierre is a doctor of physical therapy by trade, runner rehab specialist and running coach! Dr. Lauren personally has over a decade of competitive running experience, competing throughout high school and later for the University of Rhode Island as a Division I athlete. Her personal journey with running is the reason she went to PT school and later started her business, The Personalized Running Doc.

Her mission is to help other runners overcome training-related injuries when all else has failed, empowering them to continue running for themselves and crushing their goals as they do. Since 2020, her comprehensive approach and hybrid training model have helped runners all over the world return to running pain-free and reach their maximum running potential!

s2/e30 Running for Health, & "Health vs. Performance" with Elizabeth Knight, PhD, DNP, FNP-C (@flowerpower.health) Sep 01, 2022

RUNNING IS GOOD FOR YOUR HEALTH, but how & why? Health versus performance; is it an either/or? Dr. Elizabeth Knight joins the show to talk all things health & running, including the cardiovascular benefits of regular exercise, health vs. performance, health AND performance and more!

Running to be healthy: how much running do we need to do?
The cardiovascular benefits of regular running
What is chronic inflammation and why is it bad?
Health vs. performance: MORE exercise isn't always better
Creating peak performance through good health
Yes, testing the limits of your ability can be healthy!
And more!

Elizabeth lives and runs in Portland, Oregon. When she’s not on the trails in Forest Park, she works as a nurse practitioner and owns an integrative health coaching practice, Flower Power Health, where she works with runners. She’s passionate about science, inclusivity, and helping people approach their bodies with kindness and curiosity. A few of her favorite things are dogs, rock and roll, and pizza. You can find her online at www.flowerpower.health and on Instagram @flowerpower.health.

s2/e29 Are You Over-Relying on "The Numbers"? with Coach Nick Klastava (@nklastava) Aug 25, 2022

Can you quantify EVERYTHING? Are you relying too much on "the numbers"? Are you DEVASTATED when you can't hit your exact target splints in a workout? Coach Nick Klastava has some wisdom to share about how runners should focus way less on "the numbers", and what they should focus on instead!

What numbers do runners tend to overemphasize?
How important is pace?
Are there any ways to guarantee your race day results with specific workouts in training?
Why tying your self-worth to your performance is a path to unhappiness
What to focus on INSTEAD of the numbers
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! 🕶️

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

s2/e28: The Taper with Coach Elisabeth Aug 18, 2022

TAPERING is a vitally important, integral part of your race-specific training, yet many runners struggle to taper properly! In this episode, Coach Elisabeth outlines the basics of...

What is taper is
What a taper does
HOW to taper properly
What's normal (& not normal) in a taper
How to deal with the anxiety of "running less"
Strength & cross-training in your taper
And more!

Visit runningexplained.co for training plans, 1:1 run coaching, group coaching, 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! 🕶️

s2/e27 Heavy Lifting for Runners with Dr. Kate Bochnewetch PT, DPT, CSCS (@the_running_dpt) Aug 04, 2022

STRENGTH TRAINING - always a hot topic with runners! Physical therapist and running coach Dr. Kate Bochnewetch (@the_running_dpt) joins the show to discuss the different kinds of strength training and what "heavy lifting" means (and why YOU should be doing it!) What is "strength training" & why is it important for runners? When your "strength" training actually is cardio in disguise Circuit training What is HIIT, actually? Why "heavy" lifting is relative! How to figure out YOUR appropriate weight/load The importance of rest between sets PROGRESSIVE OVERLOAD 101 Periodizing your strength training Muscle soreness The "minimum effective dose" of strength training and more! Kate Bochnewetch PT, DPT, CSCS (@the_running_dpt) is a Western NY based physical therapist and lifelong runner. Kate is also an RRCA Run Coach, Certified Strength and Conditioning Specialist, and Level 1 Certified Running Gait Analyst. Kate provides personalized running and strength coaching for beginner and amateur runners to achieve their goals while minimizing risk for injury, as well as group strength coaching for runners who are new to strength training through her Strong Beginnings Group Program.

s2/s26 Exploring Goals & Goal-Setting with Coach Marcus Brown (@marcus_runs/@arunnerslife_podcast) Jul 28, 2022

What does it mean to set & achieve a goal? Are you setting goals YOU want to achieve? What happens next after you reach your big goal? Coach Marcus Brown (@marcus_runs, @arunnerslife_podcast) joins the show to discuss goals, goal-setting, and what goals actually mean The evolution of your goals & goal-setting "Race day" pace goals Chasing long-term goals Are you setting goals that are meaningful for YOU? The "Post-Race/Post-PR Blues" Setting non-time running rgoals How to keep the spark alive in your running and more (...like how many marathon-pace miles does Sara Hall really run each week?) Marcus Brown is a United Kingdom Athletics Running Coach and a World Marathon Majors Six Star Finisher. In the marathon, he went from a 4:55 to a sub-3 marathon. He is the host of A Runners Life podcast on Instagram @arunnerslife_podcast, where the aim is to share the commonalities that exist between runners of all abilities. 🕶️🦩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! 🕶️

s2/e25 When to Defer, DNS, or DNF a Race with Coach Tucker Grose (@trainingwithtucker) Jul 21, 2022

Have you ever had to defer a race? Are you worried about whether you SHOULD race? What about DNFing - why don't we talk about this more? Coach Tucker Grose joins the show for a thoughtful and personal discussion on when to defer, when to DNS, when to DNF, and how to make smart decisions so the worst-case scenario doesn't come to pass.

When to defer your goal race?
Back-up planning & adjusting your race day goals
Why you might (or should) DNS
When you SHOULDN'T DNS (& overcoming fear of failure!!)
Racing even when you aren't going to PR
DNFing for safety
DNFing because of poor planning/poor execution
How to AVOID a DNF

Tucker Grose has been running for as long as he can remember and ran his first 5k at the age of 8. He competed in Track and Cross Country through High School in Newtown, Connecticut. Tucker became interested in endurance events in college, completing his first half marathon and sprint triathlon. For the past 10 years, Tucker has been a student of endurance sports, reading many books and learning from other coaches. He experimented with different training methods throughout that time and has developed a formula for long term success. Tucker has been coaching youth and adult athletes since 2012 and has helped teams and individuals make improvements and build confidence with his energetic and positive approach to coaching. Whether you are moving up to a new distance, have seen your results plateau, simply want to get into better shape or run a Boston qualifying time, individualized coaching with Tucker will help you get there!

*s2/e24 "Clean Eating", Food Rules, & Orthorexia with Kelsey Pontius, RD (@sportsdietitiankelsey) Jul 14, 2022

We all want to be healthy, right? We all want to be faster, better runners, right? What happens when our quest to "be healthier" becomes something more dangerous and restrictive? In this deep and wide-ranging discussion with sports dietitian Kelsey Pontius, RD (@sportdietitiankelsey) about "clean eating", orthorexia, food rules, and more, we cover...

Why it's so hard to change our deeply held beliefs and emotional ties to certain ways of eating
The spectrum of orthorexia and the choices we make around food
The aspirational/socio-economic factors of "clean eating"
The allure of restrictive diets
Unintentional underfueling
"Clean race fuel" options
Injury risk with underfueling
RED-S and why weight loss "works" to make you faster at the beginning (before causing serious issues later on)
How to unpack your own relationship with food
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! 🕶️

Meteor Nutrition arose after lifelong athlete, Kelsey Pontius RD, LDN wished to pursue her passion for the impact of nutrition on the human body in motion. Kelsey grew up playing competitive soccer, and eventually ended her career as a D1 soccer player to transform into a distance runner who since has qualified for the 2020 and 2024 US Marathon Olympic Trials. Through several instances of her athletic background, she felt the ebbs and flows with nutrition on performance. She knew she was destined to help other athletes benefit from the implementation of optimal nutrition.

Aside from working with ambitious athletes, Kelsey has worked in the clinical arena with a multitude of different medical complexities, and has out an emphasis on injury healing and gut function. Having a variety of different experiences in dietetics has given Kelsey the necessary tools to allow wholesome food heal and fuel the remarkable human body.

s2/e23 How to Buy a Sports Bra That Fits with Laura Tempesta (@bravolution) Jul 07, 2022

WHY IS IT SO HARD TO FIND A SPORTS BRA THAT FITS??? Sports Bra expert Laura Tempesta (@bravolution, www.bravolution.com) joins the show to educate us all about sports bras, why it's so hard to find a sports bra that fits, and HOW to find one that fits you!

Why sports bras are a piece of athlete equipment, not 'apparel'
Compression & encapsulation
How sizing ACTUALLY works
Finding your sister sizing
Features you SHOULD look for in a sports bra
Marketing buzzwords & features you should AVOID
Companies that offer inclusive sizing in well-designed bras
How to properly care for your sports bras
and more!

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Laura Tempesta is a bra expert, apparel innovator, and an inventor of multiple patented products. After receiving her BA in Medical Anthropology from Stanford University, she began her career in business strategy. Realizing her true calling is in product creation, she later pursued apparel design and development, working at Nike in apparel innovation for over a decade. During her tenure as Sports Bra Innovation Director at Nike, she helped guide and develop sports bra innovation, and is the only person in North America with a master’s degree in lingerie design. Laura is the only person in the world who has studied bra technical design, aesthetic design, and biomechanics all in one degree. She serves as a consultant to the bra and sports bra industries in the areas of design, fit, strategy, costing, manufacturing, testing, supply-chain, and innovation. She is the founder of Bravolution®, a consumer advocacy group and resource providing sports bra reviews and education. Laura is considered one of the world’s leading sports bras experts and has been featured as a bra expert in Vogue, Teen Vogue, Insider, NBC Today, and Better Homes & Gardens. Her TED talk about bras has over 2.4 million views. She enjoys domestic and international travel and has visited thirty-eight countries and all fifty states. She lives in Vancouver, B.C.

s2/e22 "Bad Running Advice" with Coach Elisabeth Jun 30, 2022

Not all advice, however well-intentioned, is good advice. And some advice is downright bad! Coach Elisabeth addressed some "bad running advice", from the misguided to the misunderstood & misconstrued, to the downright dangerous.

How NOT to train effectively
When NOT to push through the pain
What DOESN'T determine your readiness to run a marathon
Why it's BAD when your body stops sweating
Taking hydration/fueling DOESN'T slow you down
There's NO one size fits all plan for your goals

Coach Elisabeth is the founder and Head Coach of Running Explained; her goal is to help educate runners of all abilities and experience levels whatever their goals are to become better, smarter, faster runners! Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!

s2/e21 Muscle Cramps (What We Do & Don't Know) with Coach Elisabeth Jun 23, 2022

NASTY CRAMPSES! Why do they happen, and always at the worst time? Learn what we do and don't know about the cause of and risk factors for exercise-associated muscle cramps (EAMC) in this episode with Coach Elisabeth, including...

A history of the research on muscle cramps in the last 100 years
The basics of muscle types & HOW your skeletal muscles work
The "electrolyte imbalance" theory of muscle cramping
The "neuromotor" theory of muscle cramping
Things you can do to help reduce your risk of muscles cramps
and more!

Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!

🕶️🦩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! 🕶️

s2/e20 How to Self-Assess Your Injury Risk with Dr. Carmen Scuito, DPT, CSCS Jun 16, 2022

Are you an "injury-prone" runner? Does it feel like you're playing whack-a-mole with running-related injuries? Dr. Carmen Scuito, DPT, rejoins the podcast to discuss his FREE 5-movement injury risk self-assessment tool for runners who want to learn more about their bodies, movement patterns, strengths, and deficits!

Why it's important to understand how your body moves
Going through the screening tool step by step
The science behind these specific movements/exercises
Working with a generalist PT versus a running-specific PT
...and more!

Dr. Carmen Scuito, DPT, CSCS, is a performance physical therapist, certified strength and conditioning specialist, and a running coach out in Las Vegas, Nevada. His passion is helping runners get over their hump, whether it be an injury or a performance block, and get back to setting PRs. Find him on Instagram at @carmen.dpt and @werunvegas

s2/e19 How to Use a Track as an Endurance Runner with Jason Fitzgerald of Strength Running Jun 02, 2022

EVERYTHING YOU NEED TO KNOW ABOUT THE TRACK with Jason Fitzgerald of Strength Running! This jam-packed episode covers the basics of using a track in your training along with discussing classic speedwork/workouts that you might perform on a track, and will teach you everything you need to know about using "a playground for runners"!

What does Jason mean when he calls the track "a playground for runners"?
Indoor vs outdoor tracks
What the markings mean & how to use them
How to properly pace yourself in a track workout
Track etiquette
How to run a time trial on a track
Track footwear/track spikes
Classic track workouts/how to "read" a workout
Rest vs easy vs float recovery intervals
Strides, straights & curves, and 400m repeats

🕶️🦩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! 🕶️

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Jason Fitzgerald is the creator and founder of Strength Running. As a USA Track & Field certified coach, he’s helped thousands of runners race faster, get stronger, and prevent injuries since 2010. Jason has been running competitively since 1998 and during that time he’s run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathons, and marathons.

Jason is the host of the Strength Running podcast and is a member of the Greatist Expert Network, and his book Running for Health & Happiness debuted as an Amazon bestseller. Jason was the 2017 Men’s Running Influencer of the Year and his coaching advice has been featured in most major media publications like Runner’s World, Competitor, Forbes, Lifehacker, Health Magazine, Business Insider, Fitness and many more.

*s2/e18 Run-Walk & How to Use It with Coach Elisabeth May 26, 2022

RUN-WALK! When to use it, WHY to use it, how to use it! Learn about run-walk with Coach Elisabeth, even if YOU don't think you need run-walk in your training!

What is run-walk?
How does run-walk work?
Using run-walk to build aerobic capacity
How to EFFECTIVELY use run-walk in your training
Common rebuttals to run-walk/running slow
Time-based run-walk intervals
And more!

Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!

s2/e17 Training on a Treadmill with Amanda Brooks (@runtothefinish) May 19, 2022

DON'T CALL IT A DREADMILL! The treadmill is a VERY effective tool in your training toolbox... if you know how to make it work for you! Amanda Brooks, founder of Run To The Finish, joins the show this week to talk ALL about treadmill training!

Do treadmill miles "count"?
Which to trust: your watch, or your treadmill?
Why are you slower/faster on the treadmill compared to outside?
How to break out of "fitness class culture" when using the treadmill
Using the treadmill to mimic your upcoming race course (and hills)
Features to consider should look for when buying a treadmill
How to translate an outdoor workout to the treadmill
AssaultRunner/self-powered treadmills
Tips to make your treadmill run more comfortable
and more!

Amanda Brooks is the author of the Run To The Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock and Loving the Run. With over 470 Amazon reviews declaring her advice is described as perfect for "middle of the pack runners that are trying to do the best for themselves, stay injury-free, and train healthy while still living their lives." As a certified running coach and personal trainer, she's helped thousands of runners over the last 10 years, run over 26000 miles and believes running is more important now than ever before.

https://www.runtothefinish.com/online-running-group/

s2/e16 Shin Splints with Dr. Marie Whitt, DPT (@dr.whitt.fit) May 12, 2022

Got shin splints? WHY?? What causes shin splints and what can you do about them? Sports Physical Therapist Dr. Marie Whitt rejoins the show to discuss all things shin splints, including...⁠⁠

Symptoms of shin splints (what do they usually feel like?)⁠
What ARE shin splints?⁠
What (do we think) is the cause of shin splints?⁠
How should you treat shin splints if they pop up?⁠
Specific prehab & rehab exercises for shin splints⁠
Reprogramming neuromotor control to treat shin splints ⁠
Dealing with chronic shin splints ⁠
...and more!⁠

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!

https://www.drwhittfit.com

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

s2/e15 Hip Flexors with Dr. Lisa Mitro, DPT (@dr.lisa.dpt) Apr 28, 2022

WHY DO MY HIP FLEXORS FEEL TIGHT?? Physical Therapist Dr. Lisa Mitro (@dr.lisa.dpt) joins the show to talk about the how and why behind hip flexor issues in runners! What are the hip flexors? "Why do my hip flexors feel tight??" Self-assessment for tightness versus weakness How to treat weak hip flexors How to treat tight hip flexors Stretching: yay or nay? Are weak hip flexors preventing you from increasing your cadence? and more!! Dr. Lisa Mitro is a physical therapist that specializes in the prevention and treatment of running injuries and has helped thousands of runners from across the globe. She’s on a mission to inspire and educate runners of all experiences and ages so they can continue running pain-free. She is a Richmond native and a true believer that movement is medicine. Find her on Instagram at @dr.lisa.dpt and on her website www.drlisadpt.com

s2/e14 Iron for Runners: What You Need To Know with Dr. McKale Montgomery, MS, PhD Apr 21, 2022

Dr. McKale Montgomery, 2:34 marathoner and iron researcher, joins the show this week to discuss her two great loves: endurance running and iron!! Learn all about iron and the role it plays in our body every day, the importance of iron for endurance performance (and health), and more!

What role does iron play in our body?
Why is sufficient iron important specifically for running performance?
Iron deficiency/anemia & causes & risk factors
Iron overload & causes
Iron absorption & metabolism
The daily iron needs of the average runner
PLUS learn about McKale's elite-level training and her big upcoming goals!

Dr. McKale Montgomery, MS, PhD, is an Assistant Professor of Nutritional Sciences at Oklahoma State University, and has a marathon PR pf 2:34:36. In her lab, she studies how perturbations in cellular iron metabolism influence both health outcomes and disease progression. You can find her on Twitter at @McKaleDavis

--

Elisabeth Scott is the founder and head coach at Running Explained. She holds certifications from RRCA, USATF, and UESCA and is on a mission to get runners to slow the heck down on their easy runs. Find her at www.runningexplained.co and on Instagram at @runningexplained

s2/e13 The Boston Marathon with Coach Mary Johnson (@itsamarython) Apr 14, 2022

The Boston Marathon returns to Patriots' Day in 2022! Coach Mary Johnson (@itsamarython), Founder of Lift.Run.Perform, joins the show to talk ALL THINGS BOSTON! From the history of the race, to qualifying times, and an overview of the course itself, tips, tricks, and how-tos, this episode is your primer on the Boston Marathon!

A brief history of the Boston Marathon
How to run Boston: qualifying times and charity bibs
Discussion: is it possible that anyone can run a BQ time?
The "Boston Qualifying Standards"
THE COURSE: running your best Boston!
- Pacing and strategy for the downhill start
The logistics of the start & Athlete Village
The atmosphere & crowd
Tips for your first Boston Marathon
And more!

Mary Johnson is a USATF and VDOT certified running coach, owner of Lift.Run.Perform, mother of two under 3, and athlete. She's had the pleasure of coaching athletes of all levels and abilities - from sub-3 marathons to beginner 5ks. She believes in a slow progression and consistent communication between coach and athlete. Above all, she believes in meeting yourself where you are as an athlete, believing in yourself, and flourishing from there. She also wants to encourage more runners to shed their fear of the weight room, because a strong athlete is a strong (and fast!) runner.

s2/12 Ultrarunning: Training, Fueling, & Logistics with Kylee Van Horn, RDN (@flynutrition3) Apr 07, 2022

Interested in ultras? What IS an ultra, how do you train for one, and how the heck do you fuel such long endurance event? Sports RD Kylee Van Horn joins the show to discuss the basics of ultrarunning events, what she considers an "ultra" from a fueling standpoint, and what you need to know about fueling and hydration (and ALL the logistics) for your ultra event! What IS an ultra? Is it just by distance, or by time on feet? The standard ultra race distances Basic logistics for training & racing Fueling strategies for ultras Hydration & electrolytes for ultras and more! Kylee Van Horn, RDN is an endurance sports dietitian, who takes a balanced, sustainable approach to fuel the everyday up to the elite athlete. Her mission is to separate facts from fads in the nutrition space and work to provide easy nutrition solutions to help improve health and performance. Today, Kylee is the founder and owner of her sports nutrition business Flynutrition, which helps runners, triathletes, and skiers to learn not only the ‘why’ but the ‘how’ behind fueling for performance. She also is a freelance writer for Trail Runner Magazine, Women's Running Magazine, and Outside Online. Beyond her work in sports nutrition, Kylee can be found running peaks near Aspen, CO with her two Australian shepherds and ultra endurance husband, Sean.

s2/e11 How to Buy Running Shoes with Hollie Sick (@fueledbylolz) Mar 31, 2022

Have you ever walked into a running store and been intimidated and overwhelmed? Do you want to learn more about running shoes? Hollie Sick (@fueledbylolz) joins the show to talk all about how to buy running shoes and her experience working in run specialty for a decade!⁠

👟What we mean when we say you should get "fitted" for a running shoe⁠

👟What to expect when you go to a running store⁠

👟"Arch support"⁠

👟Do you need to "break in" your running shoes?⁠

👟Shoe sizes & widths⁠

👟Rotating shoes⁠

👟Carbon plate shoes and other shoe technology/trends⁠

👟General terminology⁠

👟and more!⁠

Hollie Sick has been running for 12 years. She has worked in run specialty for 8 + years and probably fit over 1000 people for shoes. She has seen the rise of minimalist shoes, then maximalist, and now carbon plated. You can find her on social media as fueledbylolz and blogging www.fueledbylolz.com.

s2/e10 Making A Race Day Plan with Coach Elisabeth Mar 24, 2022

SOLO EPISODE! Making a race day plan: what do you need to do to make your big race day successful?

Logistics: traveling, food, timing, etc
Working backwards on race day
Big races with corrals & special considerations
Race day gear
Fueling & Hydration strategy
A, B, C, D goals
Developing pacing strategies
Planning for in-race challenges & rough spots
and more!

Elisabeth Scott is the founder and head coach at Running Explained. She holds certifications from RRCA, USATF, and UESCA and is on a mission to get runners to slow the heck down on their easy runs. Find her at www.runningexplained.co and on Instagram at @runningexplained

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

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

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

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

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

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

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

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

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

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

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

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

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

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! 🕶️🦩

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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

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!

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🕶️🦩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! 🕶️🦩

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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

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

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

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

"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

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

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

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

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

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

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

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!

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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

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

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

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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.

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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

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!

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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

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!

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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

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

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

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

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Running Explained training plans available now!

www.runningexplained.co/plans

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

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

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!

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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

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

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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

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

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

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

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!!!

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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.

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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

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?

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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

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

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

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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

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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

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

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

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

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

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

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

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

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

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

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!

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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!

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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

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

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)

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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

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

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e07 Injury Prevention & Returning from Injury with Physiotherapist Brodie Sharpe, Host of "The Run Smarter Podcast" Mar 23, 2021

Ever gotten injured? Statistically, yes you have! I sat down with Physiotherapist Brodie Sharpe, Host of The Run Smarter Podcast to talk about how we should approach running injuries, how to reduce our injury risk, and what returning to running while dealing with an injury looks like!

When can you address an injury while continuing to run vs. needing to take time off?
Red flags for when injuries are serious
How "time off" impacts fitness
Why pure rest is not the best way to address injuries
How to reduce injury risk
What does returning to running
after injury look like?
Is it ever the shoes' fault?

Find Brodie Sharpe on Instagram

Link to The Run Smarter Podcast

Link to The Breakthrough Running Clinic

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.

s1/e06 Pelvic Health, Fit Pregnancy, & Post-Partum Running with Dr. Carrie Pagliano, DPT Mar 16, 2021

My guest this week is Dr. Carrie Pagliano, DPT, a board-certified pelvic floor and post-partum expert helping women get and stay active both before & after pregnancy! We covered a lot of ground in this episode, including... What IS a pelvic floor and why it's important for all runners to be aware of their pelvic health (not just pregnant or postpartum women!) Being active during pregnancy - what's the guideline, and what's "normal"? Is Diastasis Recti preventable? The Post-Partum timeline: how to return to running after baby Dr. Pagliano's free "Return to Run" screening tool Signs of pelvic floor weakness? Why there's no such thing as "normal" when it comes to your pregnancy and post-partum experience! You can find Carrie on Instagram @carriepagliano, and at her website www.carriepagliano.com. If you're in the DC area, you can even make an appointment in person! Get it: The Return to Run Checklist ABOUT DR. CARRIE PAGLIANO Dr. Carrie J. Pagliano has been a dynamic leader in the areas of women’s/pelvic health for over 20 years. Dr. Pagliano received her Masters in Physical Therapy from the University of the Sciences in Philadelphia in 1999 and Doctor of Physical Therapy from University of St. Augustine for Health Sciences in 2007. Dr. Pagliano is a double Board Certified Clinical Specialist in Orthopaedics and Women’s Health. Dr. Pagliano served for 7 years on the Executive Board of the Academy of Pelvic Health Physical Therapy, a component of the American Physical Therapy Association (APTA), completing her term as Past President in 2021. She is an adjunct professor at Marymount University in Arlington, VA Lynchburg University. She also served as Instructor of Clinical Rehabilitation Medicine at Georgetown University School of Medicine. She is an appointed Advisory Board member to the Pelvic Floor Disorders Network: National Institutes of Health, Eunice Kennedy Shriver National, Institute of Child Health and Human Development. Dr. Pagliano speaks internationally in the areas of postpartum return to sport and integrative models of practice in pelvic physical therapy. She is a national media spokesperson for the APTA. Dr. Pagliano is the founder of Carrie Pagliano Physical Therapy, LLC in Arlington, Virginia & The Real Moms’ Guide to Postpartum Digital course series for moms & postpartum professionals. When she’s not kid wrangling or bringing pelvic health to the world, Carrie is an avid runner, yogi & crossfitter. -- Thanks for listening! If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e05 Weekly Q&A (March 12, 2021) Mar 12, 2021

If you're interested in discourses on how lactate threshold training is related to your marathon pace, or how to get REALLY race-specific for the race you're training for (including the elevation profile of the course) this episode is for you! This week's questions are... Picking the best recovery bath: ice baths or Epsom salt baths? Which is better for marathon training: tempo runs or long intervals? Figuring out pacing when running hills Starting easy runs too fast & dying at the end - help! Why do I scrape the inside of my calf with my opposite foot as I run? IF YOU HAVEN'T READ IT, YOU SHOULD: "Let Your Mind Run" by Deena Kastor, Olympic Bronze Medalist, Athens 2004 -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

s1/e04 Run Coach Chat with Tucker Grose, 2:49 Marathoner & Run Coach Mar 09, 2021

In my first "Run Coach Chat" I talked with Tucker Grose from Training With Tucker (find him at @trainingwithtucker on Instagram!) about a wiiiiide range of training topics, including... -Why the marathon should NOT be the first distance you tackle -Common mistakes many runners make -Why qualifying for the Boston Marathon is so challenging (but what might help you get there) -Planning your training cycles and setting short- & long-term goals -Who can benefit from working with a running coach -Tucker's current training for a 100-mile ultramarathon! Follow Tucker on Instagram @trainingwithtucker! Tucker Grose lives and trains in Denver, Colorado. A lifelong runner, Tucker is currently training for his first 100-miler in June. He has been developing athletes for the past 10 years and specializes in helping endurance athletes who are moving up in distance or are seeking to improve from a performance plateau. He is a 7x marathoner, Boston Qualifier (2:49 PR), 7x ultramarathoner, and holds the Course Record for the Lost Cat 50k. -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co ⁠

s1/e03 Weekly Q&A (March 5, 2021) Mar 05, 2021

This week I answered some really excellent and complex questions on the podcast!⁠ ⁠ Running & cortisol; is running every day bad for my cortisol and my adrenal health?⁠ What's the best run/distance to jump back in after finishing half marathon? ⁠ What are some of the best ways to build your base back up after taking some time off?⁠ Protecting and taking care of your knees, especially if you're very tall⁠ How can I curb "runner's stomach"?⁠ I've heard about the importance of the big toe in running. What's that about?⁠ Arm carriage! High like East Africans, low like Asians - does it matter?⁠ If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co ⁠

s1/e02 Running Nutrition with Cortney Berling, MPH, RD Mar 02, 2021

Performance Dietitian Cortney Berling, RD, (@eatwell.runbetter) joins the show as the inaugural guest on the Running Explained Podcast! Cortney is a former D1 runner, a running coach, and a Registered Dietitian! In this episode, we talk about... Common running nutrition mistakes Running & weight loss Anxiety around fueling correctly Underfueling & RED-S Pre-, during, and post-run fueling "Fat-adaptation" & performance Find Cortney on Instagram @eatwell.runbetter! Cortney is the owner of Eat Well, Perform Better LLC --- BOOKS WE MENTION Roar by Dr. Stacy Sims Finding Your Sweet Spot: How to Avoid RED-S by Rebecca McConville MS RD

s1/e01: Running Explained Q&A (February 26, 2021) Feb 26, 2021

The inaugural "this is actually being recorded as a podcast" episode! Today we talk about... -What's the difference between a neutral & a stability shoe? -My easy HR is always high but my RHR is pretty low. Should I ignore? -How can I notice if I have an unhealthy addiction to running or exercise? -Any advice for my first race or race day etiquette I should know? -How can intervals be leveraged to build aerobic capacity as well as speed? -Foot care & blisters?

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Natalie Robertello, MS, RD, CSSD, CDN, is a Sports Dietitian & owner of BeFueled Sports Nutrition, as well as an endurance athlete.

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