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The Running Explained Podcast

The Running Explained Podcast

By Elisabeth Scott

New episodes now on THURSDAYS! Welcome to Running Explained, where ALL your running questions are answered! For new AND experienced runners, from training to racing, nutrition, recovery, gear, AND MORE, there's always something new to learn about running!
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s1/e45 Running & Your Menstrual Cycle with Dr. Alyssa Olenick, PhD (@doclyssfitness)

The Running Explained PodcastNov 25, 2021

00:00
01:12:60
s3/e44 How to Get Faster on Low Run Volume Training with Kim Nedeau

s3/e44 How to Get Faster on Low Run Volume Training with Kim Nedeau

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.

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! And from 11/24-11/26, EVERYONE can save 20% off their orders with code BF2023!

-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. 



Nov 23, 202301:08:50
s3/e43 Gut Health for Runners with Kylee Van Horn, RND (@flynutrition3)

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

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.

Nov 16, 202301:05:46
s3/e42 Post Race Recovery with Coach Elisabeth

s3/e42 Post Race Recovery with Coach Elisabeth

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!

Nov 09, 202359:13
s3/e41 Off-Seasons: How Taking Time Off Will Make You Better with Coach Toni Kengor
Nov 02, 202301:18:02
s3/e40 “Food in Your Pocket and Hydration in Your Bottle" with Dr. Stacy T. Sims, MSc, PhD

s3/e40 “Food in Your Pocket and Hydration in Your Bottle" with Dr. Stacy T. Sims, MSc, PhD

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!


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!

--


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. 

Oct 26, 202354:41
s3/e39 Your Knees & Running PART 2 with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc)

s3/e39 Your Knees & Running PART 2 with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc)

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!


Oct 19, 202301:14:32
s3/e38 Bone Health & Bone Stress Injuries with Dr. Stephanie Mundt, PT, DPT, OCS, CSCS

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

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.

Oct 12, 202301:09:50
s3/e37 Bulletproof Your Hips with Dr. Sarah Louie PT, DPT, COMT, FAAOMPT

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

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/



Oct 05, 202301:05:40
s3/e36 How to Stop Comparing Yourself to Other Runners with Nick Klastava

s3/e36 How to Stop Comparing Yourself to Other Runners with Nick Klastava

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.

This episode is sponsored by Previnex! Save 15% off your first order of clinically effective supplements with code RUNEXP on ⁠⁠previnex.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




Sep 28, 202301:10:09
s3/e35 Mastering A Faster 5k with Jason Fitzgerald of Strength Running

s3/e35 Mastering A Faster 5k with Jason Fitzgerald of Strength Running

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!

This episode is sponsored by Previnex! Save 15% off your first order of clinically effective supplements with code RUNEXP on previnex.com 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.


Sep 21, 202301:08:28
s3/e34 Improving as a Marathoner Over Time with Coach Jessie Gruca

s3/e34 Improving as a Marathoner Over Time with Coach Jessie Gruca

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!


Sep 14, 202301:04:06
s3/e33 Foundations of Triathlon Nutrition with Natalie Robertello, MS, RD, CSSD, CDN

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

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/



Sep 07, 202301:09:41
s3/e32 Quarterly Runner's Q&A With Coach Elisabeth

s3/e32 Quarterly Runner's Q&A With Coach Elisabeth

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











Aug 31, 202301:03:02
s3/e31 Toxic Fitness Culture in Endurance Running with Coach Amanda Katz (@amanda_katzz)
Aug 24, 202301:08:56
s3/e30 Becoming A Sustainable Runner with Tina Muir & Zoë Rom

s3/e30 Becoming A Sustainable Runner with Tina Muir & Zoë Rom

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.
Aug 10, 202301:14:17
s3/e29 Intro to Triathlon As a Runner with Coach Danielle Hirt (@runwithcoachd)

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

Aug 03, 202301:15:28
s3/e28 "Why Am I Getting Slower?" with Amanda Brooks & Laura Norris, MS

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

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.


Jul 27, 202301:05:57
s3/e27 Calves & Achilles Tendons with Luke Nelson (@sportschiroluke)

s3/e27 Calves & Achilles Tendons with Luke Nelson (@sportschiroluke)

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.

Jul 20, 202301:00:29
s3/e26 Understanding Pain with Dr. Megan Waples, PT, DPT (@perfectstridept)
Jul 13, 202301:03:22
s3/e25 Nutrition for Perimenopausal Athletes with Brooke Czarnecki, RDN, LD (@intentfulnutrition)

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

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/


Jul 05, 202301:04:08
s3/e24 How to Stay Competitive As We Age with Dr. Eoin Everard, PhD
Jun 29, 202353:00
s3/e23 Rehab vs. Prehab with Dr. Marie Whitt, DPT (@dr.whitt.fit)
Jun 22, 202301:26:02
s3/e22 Let's Talk About Low Carb Diets for Endurance Athletes with Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition)

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

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

Jun 15, 202301:21:32
s3/e21 The Slow AF Run Club & Creating Inclusivity in the Running Community with Martinus Evans (@300poundsandrunning | @runslowaf)

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

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

Jun 08, 202301:08:04
s3/e20 Muscle Fatigue & What Causes It with Dr. Phil Batterson, PhD (@criticalO2)
Jun 01, 202301:10:01
s3/e19 Sports Nutrition Marketing with Stevie Lyn Smith, MS, RDN, CSSD, CDN (@stevielynlyn)

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

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.


May 25, 202301:18:32
s3/e18 Foam Rolling, Fascia, & "Assisted Recovery" with Dr. Duane Scotti, DPT, PhD (@sparkhealthyrunner)

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

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!



May 18, 202301:01:10
s3/e17 Runner Q&A with Coach Elisabeth
May 11, 202341:54
s3/e16 Training by Time vs Distance with Coach Elisabeth

s3/e16 Training by Time vs Distance with Coach Elisabeth

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?




May 04, 202358:53
s3/e15 Becoming a Six Star Finisher with Ashley Mateo (@ashleymateo)

s3/e15 Becoming a Six Star Finisher with Ashley Mateo (@ashleymateo)

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.

Apr 27, 202301:02:04
s3/e14 The Boston Marathon Recap

s3/e14 The Boston Marathon Recap

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!

--

Group Coaching 2.0 is OPEN! High-support coaching in a group environment to help you train for your next marathon or half marathon!
Not ready for the investment of 1:1 coaching but feel like you'd benefit from some education and support? Group Coaching is THE most cost-effective way to get coaching support through your training cycle!
Comprised of three main elements - group coaching calls, community, and self-paced education - Group Coaching is here to help you learn more about running, racing, and yourself as a runner! Enrollment is ONGOING; simply register and join the group on the timeline YOU need for YOUR race!
You get...
Training plan for your current ability: WHAT to do to train for your half marathon or marathon
13 topic-specific modules on HOW AND WHY to train and prepare for your race, including... how to pick your training paces/intensity zones, how to set a goal for your upcoming race, how to develop a pacing strategy that sets you up for success, how to fuel & hydrate for your training and race, and more!

Biweekly 1-hour Group Coaching Calls with Coach Elisabeth (Tuesdays 6-7 pm ET)
Private Group Forum Access
BONUS HR Zones Masterclass






Apr 20, 202301:08:21
s3/e13 Ultra Training on a Limited Schedule with Coach Kelly Vigil (@moremilesmorefun)
Apr 13, 202301:11:57
s3/e12 Running & Your Immune System with Dr. Yasmin Mohseni, PhD (@doctor.yas_)

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

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?





Apr 06, 202353:14
s3/e11 Understanding Discipline & Motivation with Coach Elisabeth
Mar 30, 202301:00:37
s3/e10 Learning Racing Lessons with Sara Manderscheid (@elevateyourrunning)

s3/e10 Learning Racing Lessons with Sara Manderscheid (@elevateyourrunning)

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/

Mar 23, 202301:08:43
s3/e09 "Running Isn't Therapy" with Sarah Strong, MSW, LCSW (@the_trail_therapist)

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

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.

Mar 16, 202301:08:28
s3/e08 Runner Q&A with Coach Elisabeth
Mar 02, 202356:27
s3/e07 Nutrition for Injury Prevention & Injury Recovery with Steph Hnatiuk, RD (@steph.the.runners.dietitian)
Feb 23, 202301:14:18
s3/e06 Learning to Trust The Process & Trust Yourself with Dr. Angie Brown, DPT (@realliferunners)

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

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 


Feb 16, 202301:23:06
s3/e05 Plyometrics 101 with Dr. Matt Casturo, DPT, CSCS (@themovementsystem)

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

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.


Feb 09, 202359:29
s3/e04 Micronutrients for Runners with Kirsten Screen, MPH, RD, LD (@screennutrition)
Feb 02, 202301:18:37
s3/03 "Mental Strength" & Performance Mindset with Shannon Mulcahy, MS (@mulcahyperformance)
Jan 26, 202301:11:12
s3/e02 Supershoes with Doctors of Running (@doctorsofrunning) Dr. Matt Klein & Dr. Nathan Brown

s3/e02 Supershoes with Doctors of Running (@doctorsofrunning) Dr. Matt Klein & Dr. Nathan Brown

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


Jan 19, 202301:34:55
s3/e01 Understanding Cadence with Dr. Matt Minard, DPT, CSCS (@learn.2.run)

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

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! 🕶️

Jan 12, 202301:25:32
s2/e45 5 Lessons & Reflections from 2022 with Coach Elisabeth

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

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!

Dec 29, 202247:13
s2/e45 Runner Q&A with Coach Elisabeth

s2/e45 Runner Q&A with Coach Elisabeth

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!


Dec 22, 202256:18
s2/e44 What Happens When You Lose Your Period (& What To Do) with Cynthia Donovan, MS, RDN, CDN (@period.nutritionist)

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

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

Dec 15, 202201:13:02
s2/e43 BORN TO RUN 2 with Chris McDougall and Eric Orton

s2/e43 BORN TO RUN 2 with Chris McDougall and Eric Orton

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.


 

Dec 08, 202246:06
s2/e42 Unpacking Mindset Around Performance Nutrition with Natalie Robertello, MS, RD (@befueledsportsnutrition)

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

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).

Dec 01, 202201:10:34
s2/e41 The Relationship We Have With Running with Tina Muir (@tinamuir88)

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

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.


Nov 24, 202201:22:07